An Extra 27

Felt good after the workout yesterday and since. Was up really early this morning and made it for a packed 9am class.

Warm-up

3 Rounds

  • 20 Reverse Lunges
  • 10 Pendlay Rows (45#, 2s pause)
  • 10 Squat Jumps
  • 10 Good Mornings (45#)
  • 1:00 Airdyne

Cleans

  • 10 Full Grip Elbow Punches
  • 10 Tall Muscle Cleans (45#)
  • 10 Hang Power Cleans (45#)
  • 5 Power Cleans (95#)

Conditioning

27-21-15-9 – “Eliza-Plus”

  • Power Cleans (135#)
  • Ring Dips

I did power Elizabeth in March and it took 7:24, so I was thinking this could get close to double that time. Singles all the way on the cleans, but I didn’t mess around when I was at the bar; pick it back up. Mostly triples for ring dips with 5-6 doubles sprinkled in during the middle two rounds. Finished in 12:26, so better than expected. I need to work on my kip.

Back from the Couch

Wow, what a week! On Monday afternoon, after shoveling, I started to feel weak and tired. Was still a little off on Tuesday. When I woke up on Wednesday I could tell it was worse. Great way to turn 39! After the 2.5 hour drive home I felt like total shit. Thursday and Friday were worse and pretty much all day was on the couch with an average of over 10 hours each night in bed, not counting naps. I finally was feeling better on Saturday and did a bunch of stuff in my workshop but didn’t seem like I had enough energy for a workout. This morning I was feeling something odd, but different that the previous days. Wasn’t quite sure about going to the gym. I made it in at noon for open gym though. Those four days off are probably the longest streak without exercise in several years.

Strength

Overhead Squat

  • 2x10x45#
  • 6×75
  • 6×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165

All close grip and even with the last set my index finger was only out to the last knurl ring. Usually I’m all the way up to the collars of the bar. My shoulders felt pretty solid, especially for the close grip. Legs felt extremely weak though.

Conditioning

30:00 AMRAP

  • 20 Sit-ups
  • 15/12 cal Row
  • 15 Hand Release Push-ups
  • 10 DB Box Step Overs (24″, 25# DBs)

I definitely planned to just cruise though this. After I got through 3 rounds I knew I was ok and picked up the pace getting faster each round. My average was probably a little under 1,100 cal/hour on the rower, except for the last two times. Today I went 8-7 on every set of push-ups instead of my usual 3×5 for something like this. Found a nice turning rhythm on the box and it was nice to use a light weight. Finished 9+10. Felt really good to go through that.

I’m going to try some new nutrition stuff to start the year and posted about it over on nick.blog.

12 Days WOD

Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.

Warm-up

  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
    • 15 Air Squats
  • 400m Row
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Hard Release Push-ups
    • 15 Air Squats

Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.

Conditioning

12 Days of Christmas (Partner)

  • 1 Thruster (135#)
  • 2 Squat Clean (135#)
  • 3 Overhead Squat (135#)
  • 4 Power Snatch (135#)
  • 5 Clean and Jerk (135#)
  • 6 Deadlifts (135#)
  • 7 Burpees
  • 8 Box Jumps (24″)
  • 9 Toes to Bar
  • 10 Kettlebell Swings (53#)
  • 11 Wall ball (30#, 10′)
  • 12 Bar Muscle-ups

The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.

I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!

Legs Wouldn’t Have Helped

Yesterday I woke up feeling beat from Monday through Wednesday, but was feeling pretty good by noon. I thought about doing some active recovery but decided to make it a complete rest day after three heavy and tough days on the back. Glad I did with more back squats today.

Warm-up

  • 1:00 Row
  • 15 Air Squats
  • 1:00 Row
  • 10/10 Spiderman Stretch
  • 1:00 Row
  • 50 Double Unders

Strength

Back Squat

  • 10×45#
  • 6×115
  • 3×165
  • 3×205
  • 3×235
  • 7x3x255

When I got to 205 pounds I could tell my legs didn’t have it today. Been a brutal week of workouts and lifting. It was programmed for 85%, which would have been about 275 based on what I’ve been lifting. The 255 was plenty for today. Live to lift another day!

Conditioning

10 Rounds

  • 25 Double Unders
  • 5 Burpees
  • 1 Legless Rope Climb (13′)

Good thing these were legless because my legs wouldn’t have provided much help. I tripped up a dub before the first rep in a round (maybe 6?) and missed once after 17 in the 7th or 8th. Burpees were deliberately paced to allow me to get right on the rope. Finished in 9:12. That was a fun one!

Sprint the Row

Legs are a bit more sore today as is my shoulder area. In for the 4pm as usual. Ran out of dextrose!IMG_1995

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 30s Front Rack Stretch
  • 5 Muscle Cleans (45#)
  • 10 Strict Press (45#)
  • 5 Hang Power Cleans (45#)
  • 10 Power Clean and Jerks (45#)
  • C&J
    • 5×95#
    • 3×135
    • 2×155
    • 2×175
    • 1×185

Weightlifting

E30S – 10:00

  • 1 C&J (195#)

I grabbed my belt and had it around my waist in case I needed it. I started tightening it up after the first 2 or 3 just to be safe. After about 5 reps I felt like I needed to start dropping lower in the jerk.

Conditioning

E4M – 20:00

  • 15 cal Row
  • 20 Shuttle Run (65′)

The goal was to sprint the row and recover on the run (400m). I was pulling around 2,000 cal/hr and hopping off around 30 seconds. Paced the first three runs and got about 50 seconds of rest. Felt good, so picked up the pace for the last two runs, finishing with about 1:05 and then 1:13 left on the clock. That felt much better than I expected.

Either a full rest day or active recovery tomorrow.

Pulling 4 Wheels Again

My hamstrings are a little tight today and once I jumped on the rower in the warm-up I realized my lats and chest are sore too.. Maybe all that time away from squats helped me to start actually using my hamstrings and posterior chain during this rebuilding.

Warm-up

2 Rounds

  • 1:00 Row
  • 5x
    • Inchworm
    • 2 Push-ups
  • 10 PVC Passes
  • 10/10 Single Leg Deadlifts (44#)

Strength

Deadlift

  • 10×45#
  • 5×135
  • 5×205
  • 5×255
  • 3×305
  • 1×335
  • 1×355
  • 1×375
  • 1×405

Three weeks ago I did 3x3x335, but March 15, 2017 was the last time I picked up anything heavier than that with 4×405. I don’t like to make a bigger jump at the end like the 30 pounds after taking a couple of 20 pound increases, but I really felt like hitting 4 wheels (even if I had all kinds of change on the bar). Once I get the bar moving it feels really good, but that’s always been my feel with deadlifts. The bar was so packed with random plates I had to have Steve and Ashley hold on the plates!

Seeing the video it looks 10x easier than it felt.

Conditioning

18:00 EMOM (alt)

  • 18 cal Row
  • T2B (15 for 3 rounds and 12 for 3 rounds)
  • 12 HSPU

This felt good until I hopped on the 4th row and couldn’t get over the 1,500+ cal/hour I had been pulling. Was able to keep getting the 18 calories before the 50 second mark though. I did three rounds of 3×5 T2B, but started to lose it in the 4th round so scaled back to 12 reps for three rounds. Handstand push-ups weren’t bad and I was able to do 7-5 every round.