Big Slow Sets

Still sore all over the place. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 2 Sets
    • 10/10 Single Arm Kettlebell Thrusters (26#)
    • 20 Superman Extensions
    • 100 Jump Rope

Strength

There was no way I was doing the front squats with my back. Lunges sounded like a good way to hit some legs.

5 Sets

  • 20 Dumbbell Overhead Walking Lunges (40#)

I alternated arms after 10 every set.

Conditioning

  • 10 Strict Chin-ups
  • 75 Thrusters (45#)
  • 10 Strict Chin-ups
  • 50 Overhead Squats (45#)
  • 10 Strict Chin-ups
  • 75 AbMat Sit-Ups

The Rx weight was 75# so I scaled back with a goal of going unbroken. I got through 50 thrusters and there was no way I was getting another 25 in a row. I broke and then finished the last 25. I was able to do the OHS unbroken. Big sets for those 2 movements, but each rep was really slow. I did 5-5 on the first set of chin-ups and then all sets of 2. Finished in 12:52.

Weekly Challenge

1:30 AMRAP

  • 1 Pull-up
  • 2 Push-ups
  • 3 Air Squats

Was combining the movements as much as possible while still hitting the require ranges of motion. When someone called out 45 seconds I about died! I figured we had 10-15 seconds left. Hard to count, so I may be wrong with a score of 12+4. If anything I think it would have been 11+4.

Sore Sore Sore

Walked 18 yesterday. My back didn’t bother me in any swings, but it has been tight and not normal the last two days. Minor tweak like I thought. Today my shins are sore from the broad jumps, hammies sore from the RDLs, and I have some other soreness in various parts of my legs. A whole lot of snatching in today’s workout at the gym, so I hit up a garage workout.

Warm-up – 3 Sets

  • 200m Ski Erg
  • 20 Push-ups

The push-ups were much harder than the other day. I’m really feeling my lats from those pull-ups the other day. Was going to do HSPU in the metcon but after this I decided that would have been a bad idea.

Conditioning

30:00 AMRAP

  • 10 T2B
  • 20 Air Squats
  • 120’ Single Arm Kettlebell Rack Carry (53#)
  • 10 DB Push Presses (35# DBs)
  • 20 Russian KBS (50#)
  • 120’ Single Arm Kettlebell Rack Carry (53#)

Did 5-5 on every set of toes to bar and everything else was unbroken. Made it through 7+30.

Seemed Minor

Sore from the pull-ups yesterday. Last hot day. Hopefully. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dad Hang
  • 9:00 EMOM (alt)
    • 100m Run
    • 10 Glute Bridges (w/ pause)
    • 15 Hollow Rocks + 20s Hollow Hold

Strength – RDL

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 5x10x185

I put on the belt for the sets with 185 just to be extra safe. On rep 7 in the final set I felt a little something.

Warmed up with 6×45#, 6×95, and 3×135 cleans.

Conditioning

16:00 AMRAP

  • 5 Broad Jumps
  • 4 Burpees
  • 3 Cleans (165#)

I felt my back on the first two broad jumps, but then was fine through the workout. Made sure not to get sloppy with the cleans. I was 1 clean shy of finishing the 14th round.

Jumped back on the Reverse Hyper for another 3x10x140#. I better feel good to golf tomorrow!

Still Hot

Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.

Warm-up

  • 3 Sets
    • 1:00 Air Dyne
    • 20 Push-ups (unbroken)
  • Bottom squat hold
  • Shoulder stretching
  • 10 Air squats 
  • 4 Pistols

Had to make sure I could do some pistols before getting into it. haha

Conditioning

2 Rounds

  • 20 Pistols
  • 30 Pull-ups
  • 400m Ski Erg

Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.

Midline

2 Sets

  • 25 GHD Sit-ups (parallel)
  • Max Superman Hold

I did a 1:02 hold both times.

I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!

Fly High Paul

Today we had an event at the gym for Paul and his family. He was taken by cancer way too soon.

Warm-up

  • 3×10 Reverse Hyper
  • Dead Hang
  • Bottom Squat Hold
  • 200m Run
  • 10 Push-ups
  • 15 Air Squats
  • Thrusters
    • 8×45#
    • 4×95#

Conditioning

36:00 Parter AMRAP

  • Parter A – Runs 400m (pace setter)
  • Parter B – Does AMRAP
    • 4 Thrusters (115#)
    • 5 Burpees
    • 81 Jump Rope

When switching, continue where your team left off in the AMRAP. We got something like 22-ish rounds. Hard to keep track in something like this and it doesn’t really matter. I had an instant headache after from the heat, which was at 93° when I got in the car. My suffering is nothing compared to what Paul fought with though.

fly-high-paul

Only Bench

Lifted with Bryan at 10 out in the garage before the heat kicked in too much. I warmed up with Crossover Symmetry Activation for the first time in ages.

No B.S. Bench Press – Week 6

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3×235
  • 3×250
  • 2×250
  • 3×250

Not sure what happened in that 2nd working set, but it felt off right from the first rep and I think I mentally gave up for the 3rd rep.

No conditioning today after 2 tough days back and a hard workout tomorrow.

Ugly Combo

Another got one! Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper
  • Bottom Squat Hold
  • Dead Hang
  • 5 Sets
    • 5 Clean Pulls
    • 4 Power Cleans
    • 3 Front Squats
    • 2 Squat Cleans

I used 45# for 3 sets and 75# for 2 sets.

Weightlifting

Clean Pull + Power Clean + Squat Clean

  • 1 @ 95#
  • 1 @ 115#
  • 5 @ 135#
  • 5 @ 155#

Stayed light. I’m not going to rush back and fuck things up again, especially since a 175# clean did me in on the last tweak.

Conditioning

4 Rounds

  • 25 Deadlifts (135#)
  • 25 Wall Balls (20#, 10′)

Ewww! I cut back from the 165# Rx and wore my belt, loosening it up during wall balls. I went 10-8-7 on each round of deadlifts. 15-10 on the first 3 rounds of wall balls and then 25 unbroken to finish in 9:37. Went much better than I expected.