Touch the Sky

Hot one! Made it for the 4:30 and was the only person at class.

Active Life – Shoulder Flexion

3 Sets

  • 10 Hollow Body Shoulder Flexion (2.5#)

Warm-up

  • 2 Rounds
    • 250m Row
    • 10 PVC Passes
    • 10 Shoulder Press (45#)
  • 4 Shoulder Press (75#)
  • 4 Shoulder Press (95#)

Conditioning

10 Rounds

  • 1 Legless Rope Climb (13′)
  • 4 Shoulder Presses (115#)
  • 200m Run

Can’t remember the last time I did a rope climb and it’s been rare to even do shoulder presses in a metcon. Not bad, but hard to breathe on the runs with it being about 90° outside. Finished at exactly 19:00.

This is from the Ben Smith affiliate design program, which they’re following at the gym. Not sure if I mentioned a couple of old friends from a previous gym bought out Mid Michigan Muscle and it’s now Malott Athletics. It’s been a goal of theirs for years, so I’m excited to see someone taking over that should do well to grow the gym.

malott-athletics-wide.jpg

Midline / Skill

4 Sets

  • 1:00 HS Hold
  • 2:00 Rest

All The Rowing

Went to the 4:30 class again. My back is a little tight after yesterday’s workout.

Warm-up

  • 2 Rounds
    • 10 PVC Passes
    • 10 PVC OHS
    • 30s HS Hold
    • 1:00 Row
  • 45# Snatch Warm-up

Weightlifting

  • 3x30kg Squat Snatch
  • 3×95# Squat Snatch
  • 3×115# Squat Snatch
  • 3×135# Squat Snatch
  • 2×135# Squat Snatch
  • 2x2x145# Power Snatch
  • 2x1x165# Power Snatch

My shoulder was very uncomfortable in the hole and I was not able to feel stable, so I actually missed the 3rd rep of the second set with 135#. Switched to powers after that and those were easy.

Conditioning

Partner Workout

  • 100 cal Row
  • 100 DB Thrusters (40# DBs)
  • 100 cal Row

Partnered up with Weston and Michelle joined us as well, going at the same time as Weston. We did 25 cals each time (20 for the women) and did 10 thrusters at a time. I felt good on the rower but those thrusters are terrible with dumbbells. The 50# DBs would have been miserable because we both wanted to drop the 40s in the last two sets. We finished at 14:54

 

Counting Cals

Golfed yesterday. Went to the 4:30 class today

Warm-up

  • 300m Run
  • Wrist Stretch
  • Front Rack Stretch
  • 10 Shoulder Press (45#)
  • 10 Push Press (45#)
  • 10 Split Jerk (45#)

Weightlifting

Push Press + Split Jerk

  • 3×95#
  • 3×115
  • 2×135
  • 1×155
  • 1×175
  • 1×195
  • 1×215
  • 1×225

Conditioning

21:00 EMOM (alt)

  • 20 cal Row
  • 10 Burpees
  • 10 Ring Rows

I did the ring rows instead of 5 muscle-ups. Had to really push on the rower to get in the 20 cals. Laxed on the burpees after 3 rounds to try to recover a bit. Ring rows were no joke either. Good workout.

Too Heavy

At the gym at noon.

Warm-up

  • 3 Sets
    • 15 pushups
    • 10/10 Single Arm DB Push Press (35#)
  • 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk
    • 2×45#
    • 2×95
    • 125
    • 155

Conditioning

E30S – 10:00

  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Push Jerk

I originally wrote this with 185# as the weight, but switched to 175 today. Still too heavy. I was starting to struggle in the 6th or 7th round I think. Held on through the first 10 rounds, took one 30 second round off as I stripped down to 155, and then finished with 10 rounds at that weight. Definitely much harder than I expected. But good to push it with some weights again.

Midline

5 Rounds

  • 15 Sit-ups
  • 20 Russian Twists (45#)
  • 30 DU

Missed a double under after 6 in the first round but then the rest were unbroken. Finished in 6:27.

Not Even Close

Golfed the last two days and realized one of the reasons I don’t get worked up about missing a workout two days in a row (or 3 of the last 4, like I just did) is that especially when I golf I’m walking over 6 miles on the course. Just as I believe in a healthy work/life balance, I think it’s important to find a balance with your exercise.

Went to the 4:30 class.

Warm-up – 4 Sets

  • 10/10 Single Arm KBS
  • 10/10 Single Arm Shoulder Press

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 3x5x165

Conditioning

Nancy – 5 Rounds

  • 400m Run
  • 15 OHS (95#)

Ran the straight out and back route today. After the first set I didn’t think I’d be able to get every set of OHS unbroken, but I did. Finished in 16:24, which is not even close to the 13:35 I somehow did two years ago.