No Go Bro

Sunday morning was wedding clean-up, drive home, and then chill because I was pretty damn tired. Walked 18 holes yesterday. Went to the 4pm class today.

Active Life – Shoulder Flexion 6

3 Sets

  • 10 Hollow Body Shoulder Flexion (5#)

I also did a little stretching / dead hang on the bar and my shoulder still doesn’t feel comfortable.

Warm-up

  • 3:00 Row (750m)
  • 2 Rounds
    • 5 Inchworms + 2 Push Ups
    • 30 Double Unders

Strength

Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×185
  • 3×205
  • 2×225
  • 4x3x205

I should have known when 185 felt heavy that it wasn’t going to go as I hoped. I shouldn’t have expected much when it’s been so long since I benched. Good decision to not try the 3rd with 225.

Conditioning

  • 50 cal Row
  • 4 Rounds
    • 15 Push Jerks (115#)
    • 50 Double Unders
  • 50 V-ups

Held about a 1,200 cal/hr average and finished in 2:30. With scaling back from 135 pounds, the plan was to try to do each set unbroken. After the first one I knew that wouldn’t be a smart move so I did 9-6 the rest of the way. I missed DU at 23 in the first set, something like 22 and 40 in the second set, forced myself to stop at 30 in the 3rd, and did the final set unbroken. The v-ups were done without stopping. Finished in 12:05.

Pulling on the Rope

Played 18 holes today, but didn’t walk with the heat. Went to the 4pm class.

Shoulder Flexion 5

4 Sets

  • 50m Single Arm OH Carry (44#)
  • 30-60s Rest

Warm-up

  • 400m Run
  • 3 Sets
    • 5 Rope Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Weightlifting

Squat Cleans

  • 6×45#
  • 4×95
  • 4×135
  • 2×165
  • 2×185
  • 3x2x205

Plenty heavy for the day. My squats are weak and I’m not risking a back tweak before my bro’s wedding this weekend.

Conditioning

  • 400m Run
  • 9 Power Cleans (165#)
  • 18 Rope Pull-ups
  • 400m Run
  • 7 Power Cleans (165#)
  • 14 Rope Pull-ups
  • 400m Run
  • 5 Power Cleans (165#)
  • 10 Rope Pull-ups

The runs always feel slow and probably are. I think the clock said 2:00 when I came in on the first one. Quick singles for all of the power cleans. I scaled back from 185# to keep the pace up and again to not risk my back. I split up the rope pull-ups to keep things even with one hand higher on the rope. 5-5-4-4, 7-7, and then my grip was giving out, partially due to a cut on my thumb, so I went 5 and 2-1-1-1. It was kind a of a jumping rope pull-up, but still a lot of pull. Finished in 11:05.

Happy with my loading and scaling choices lately, especially with the switch to this Ben Smith affiliate programming. Keep moving and keep the intensity high.

 

The Don

Went to the 10am.

Warm-up

  • 400m Run
  • 2x
    • 20 Air Squats
    • 10 Pass Throughs
    • 30s Dead Hang

Conditioning

“The Don” – Partner Style

  • 66 Deadlifts (115#)
  • 66 Box Jumps (24″)
  • 66 American Kettlebell Swings (53#)
  • 66 V-ups
  • 66 Sit-ups
  • 66 Ring Rows
  • 66 Thrusters (55#)
  • 66 Wall Balls (20#, 10′)
  • 66 Burpees
  • 66 Double Unders

Partnered with Weston. BTWB said the deadlift should have been 110, which seems like a weird weight. I had to do V-ups instead of knees to elbows and ring rows instead of pull-ups. For the deadlifts, KBS, v-ups, sit-ups, thrusters, and wall balls we each did three sets of 11. For the box jumps, ring rows, and burpees we each did 3 sets of 6 and 3 sets of 5. Dubs were a quick set of 33 each to finish at 22:25

Feeling Good on the Rower

Got to the gym a little early before the 4pm class to get in the shoulder rehab work.

Active Life – Shoulder Flexion 4

  • 3 Sets 5/5 Thoracic Rotation
  • 2 Sets 5 Evil Wheels

I tried an evil wheel from my feet. Not happening!

Warm-up

  • 400m Run
  • 2x
    • 20 walking lunges
    • 15 Push-ups
    • 30s Dead hang
  • 10 Push Press (45#)

Hung from the bar instead of doing 10 kip swings.

Conditioning

5 Rounds

  • 20 cal Row
  • 20 Push Press (95#)
  • 20 V-ups

Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.

Gymnastics

3 Sets

  • 45s HS Hold
  • MAX Ring Rows

I went E2M and got 15-12-10 ring rows.

Surviving the Heat

Spent most of yesterday in the cool basement working on some projects and then went up and sat in bed early where I have an AC unit and could work on designing part of one of the projects.

Went to open gym at noon.

Active Life – Shoulder Flexion

  • 3 Sets of 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

I also did 10 thrusters with 45# and some bottom squat hold.

Conditioning

  • 20 Bar-facing Burpees
  • 40 Thrusters (75#)
  • 20 Bar-facing Burpees

Trying 25-15 would have been a bad idea, so I was thinking about 15-15-10, but when I got through my first 5 I settled on 4×10. I needed to have something left for the final 20 burpees. Finished in 5:47. I put a wrist wrap on my problem wrist and it helped out a lot, so I guess I’ll continue that and hope whatever is going on in there heals.

Accessory

5 Sets

  • 5 Evil Wheels
  • 8/8 Suitcase Deadlifts (40kg KB)
  • 1:00 Bent Hollow Hold
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

Going to keep working in some stuff from the back rehab so I don’t lose all of the progress I’ve made.