Odd Rest Periods

With the way my back was feeling this weekend and then an uncomfortable feeling with the final heavy thruster yesterday, when I saw back squat singles programmed today I was going to stay home and do something in the garage. Changed my mind because I could sub something in during class. Went to 4pm.

Warm-up

  • 200m Run
  • 1:00/1:00 Twisted Cross
  • 1:00/1:00 Banded Lat Stretch
  • 200m Run
  • 20 Air Squats

Active Life – Bulletproof Shoulders 4

2 Rounds

  • 5/5/5 PVC Passes (standing, squat, prone on chest)
  • 30s Overhead Hold (35# KBs)
  • 60m Farmer Carry (35# KBs)

2 Sets (each arm)

  • 100m Single Arm Farmer Carry
  • ~ 1:00 Rest

The idea being to set a MAX carry. I used the 28kg KB and then the 40kg, which was tough. Probably not the greatest to tax my grip right before a bunch of pull-ups.

Conditioning

5 Rounds

  • 30 cal Assault Bike
  • 14 C2B Pull-ups
  • Rest

Oddly programmed workout with the way the rest was programmed and all the stuff that had to be done in class (we didn’t even have time for the handstand hold cash out). It said to pair up in a team of 3 to share a machine, so basically your rest would be less than twice as long as it would take to get through your work on the machine. We paired up with one other person for less than 1x rest. That Assault Bike is no fucking joke. My legs were burning up already in the first round. I averaged about 2:00 on the bike each round and if I had to estimate, got about 1:30 of rest once I finished my C2B. I think I did my C2B like so:

  • 4-4-1-1-1-1-1-1
  • 4-4-3-3
  • 4-4-3-3
  • 4-4-3-3
  • 4-3-3-2-2

The first round was a bit of an anomaly and I’d be lying if I said I wasn’t worried for the rest of the workout as I finished those 6 singles. I may have actually done a double and then 4 singles, but can’t remember for sure. I think I forgot how to use my kip to drive up to the bar since it had been 4+ months since doing any C2B pull-ups. I felt much better on the bar from the second round forward. I stuck to a regular kip since I’m not ready to subject my shoulder to the butterfly yet. A 20 minute clock ran out just after I got off the bike for the last time, but I finished my last round, so total time was around 21 minutes.

Weird workout, but I was able to get in a solid 10 minutes of work on the Assault Bike (probably more time than I’ve been on it total in my life) and I did 70 chest-to-bar pull-ups.

Tight on Thrusters

Was gone all weekend golfing at Arcadia Bluffs. Amazing! My back has been tight ever since making a hard swing at a ball that was burried in some foot long rough. I felt it right away and was tight the rest of the trip. Went to the 4pm class.

Warm-up

2 Rounds

  • 10 Rower Pulls Easy
  • 10 Rower Pulls Sub (1:30/500m Pace)
  • 10 Rower Pulls Easy
  • 15 Air Squats
  • 15 Push Ups

Strength

Thrusters

  • 6×45#
  • 3×95
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×205

I started using my belt with 165 and up. Felt the last rep with 205 a little bit in the bottom of the 3rd squat, so stopped after that. My goal was to at least match the 3×205 push press I did last week, thinking my squat would be the current weak link. Mission accomplished. In December of 2016 I did 215# for a triple, which is the heaviest I have recorded, so 205 is good for my current strength.

Conditioning

  • 200m Run
  • 15 Dumbbell Thrusters (40# DBs)
  • 15 Hard Row Pulls
  • 200m Run
  • 12 Dumbbell Thrusters
  • 12 Hard Row Pulls
  • 200m Run
  • 9 Dumbbell Thrusters
  • 9 Hard Row Pulls

Normally a row would be to my advantage in a workout, but everyone is doing the same number of pulls here. Sprinting on them just killed me for the rest of the movements. I scaled back from 50# dumbbells to protect my back and make sure I could go unbroken. I didn’t quite get up to the 1:30 Rx pace, but figured I wouldn’t when I was barely able to pull it fresh in the warm-up. It took me 3-4 pulls to get up to speed each round before counting the reps. I pulled 1:35 the first round, 1:38 in the second, and 1:35 in the third. Was able to do the thrusters all unbroken, but the second and third runs were a slow jog, trying to catch some breath. Finished in 7:49.

Active Life – Bulletproof Shoulders 3

3 Sets

  • 100m Right Arm Overhead Carry
  • 1:00 Rest
  • 100m Left Arm Overhead Carry
  • 1:00 Rest

I used a 40# DB for the first two rounds and then a 50# to finish it off. Couldn’t have gone much heavier.

Shoulder Shit Show

Legs feel good after squatting yesterday. Went to the 4pm again, but did the Active Life stuff in my garage before heading to the gym.

Active Life – Bulletproof Shoulders 2

2 Rounds

  • 10/10 Single Arm RKB Swing (35#)
  • 10/10 Single Arm Suitcase Deadlift (35#)

Single Arm High Pull

  • 2×6/6 (25#)
  • 10/10 (30#)
  • 10/10 (35#)

Warm-up

  • 200m Run
  • 10 Push Ups
  • 200m Run
  • 15 Shoulder Rolls
  • 200m Run
  • 20 Hollow Rocks

Strength

Push Press

  • 10×45#
  • 6×95
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×205

Far from the 5×225 (plus cleaning it) I did in January 2017. Maybe could have done 5-10 pounds more today.

Conditioning

21-18-15-12-9

  • Push Press (95#)
  • T2B
  • Burpees

I went 12-9, 10-8, 8-7, 7-5, and 9 on the push presses, knowing that going unbroken from the start would be a bad idea. Of course that weight is going to feel light after the strength reps, but this workout is a lot of shoulders. For the toes to bars I did 6-5-5-5, 5-5-4-4, 5-5-5, and then singles for the 12 and 9. The good news is my shoulder felt pretty good. Actually surprised I was able to get through 11 good sets before dropping to singles, so taking 4 months off the movement didn’t set me back too much. Tried to keep a pretty good pace on the burpees. Finished in 16:18.

Heading out of town in the morning for a golf weekend!

Return of the Squat

Walked 18 holes again yesterday. My inner thighs are a little sore from the sumo deadlift high pulls I guess. Went to the 4pm class.

Active Life – Bulletproof Shoulders 1

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-up

Was supposed to be 3. Whoops.

Single Arm Shoulder Press

  • 2 Sets 6/6 x 30# DB
  • 10/10 x 40# DB
  • 10/10 x 44# KB

Maybe should have tried for the 50# DB, but class was about to start.

Warm-up

  • 1:00 Assault Bike
  • 15 Good Mornings (PVC)
  • 1:00 Assault Bike
  • 30 Air Squats
  • 1:00 Assault Bike
  • 5/5 World’s Greatest Stretch

Strength

Tempo Front Squats (5 second descent)

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×165

I had always been missing squat days since the gym switched ownership. Hell of a day to get back to it after not squatting in almost a year and a half. My core and obviously my legs are not used to the loading and so much time under tension. Gotta start somewhere though.

Conditioning

3 Rounds

  • 10 Deadlifts (245#)
  • 50 Double Unders

Warmed up with 5×135, 5×185, and 5×225. I was thinking 245 when I saw this workout with the Rx being 275# and that last warm-up set reinforced my decision. Wasn’t going to push it with a golf trip this weekend. It’s been over a year now since the last big back tweak, so will keep progressing slowly. The weight felt good during the workout. I did 2×5 every round with a short drop to relieve tension and switch my grip. Missed two dubs in the first round and then got the other two unbroken. Finished in 3:28 for a nice burner.

Gymnastics

  • 3×10 Bar Taps
  • Dead Hang Stretch

Seemed to be able to get a little deeper into extension in the kip swings.

Leet

Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.

Active Life – Shoulder Abduction 12

**Accumulate 2:00 OH Hold with 80-100% of shoulder press

4 Rounds

  • 30s Overhead Hold (135#)
  • 1:00 Rest

That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Push-ups
    • 10 Good Mornings (PVC)
    • 20 Single Unders
    • 20 Double Unders

Weightlifting

Power Clean – TnG Triples

  • 2x3x45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 2×230

I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.

Conditioning

  • 50 Calorie Row
  • 50 HSPU
  • 50 Sumo Deadlift High Pulls (95#)
  • 150 DU

Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.

Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.

Mobility

Tricep smash with barbell for about six minutes.

Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.

Kettlebell Thrusters

Body feels good. Went to open gym at noon.

Active Life – Shoulder Abduction 10

2 Sets

  • 100/100m Single Arm OH Carry (35# KB)

Conditioning

  • 1-2-3…10 Kettlebell Thrusters (35# KBs)
  • 5-10-15…50 Double Unders

Programmed it with dumbbells but figured I’d try something different with the kettlebells. Unbroken on all of the thrusters. Missed a double under in the round of 15 and another in the set of 40 otherwise all unbroken. Took me 7:59.

Accessory

4 Sets

  • 5 Evil Wheels
  • 5 Pendlay Rows (135#)
  • 10 Bird Dogs (3s pause)
  • 5 Box Jumps

Warmed up a little with 5×45 and 5×95 Pendlay rows and 5 box jumps at 24 and 30 inches. Wanted the box jumps to be high. I used 36″ for two sets, then 38.25 and 40.5. Little intimidating looking at the stack after not having jumped anything big in a long time, but no issues when I went for them.

Breathing Practice

Slight headache last night again after pushing hard in the day’s workout. This has happened several times lately. Maybe I’m not hydrating enough.

Active Life – Shoulder Abduction 11

**Accumulate 3:00 Pronated Bar Hang

6 Rounds

  • 30s Dead Hang
  • 30s Rest

Doing some overhead carries tomorrow, so I decided to jump ahead and add this one in today. I was out in the garage around 11:30 and then hit the road.

Run

Went 3.85 miles in 41:00, with a short rest in the middle when I ran into some friends. Good day to practice my breathing, which I seemed to fall into naturally as soon as I took off. Felt like I had a better pace, but that’s fine on a recovery day.