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.

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.

Hang Needs Work

Legs seem a little tired today. My upper body is almost over the DOMs. Went to the 4pm class again.

Active Life – Shoulder Abduction 9

3 Sets

  • 8/8 Knee Supported Shoulder External Rotation (5# plate)

Warm-up

2 Rounds

  • 3:00 Airdyne
  • 30 Air Squats
  • 10 Inchworms

Weightlifting

Hang Power Clean

  • 2x5x45#
  • 5×95
  • 3×135
  • 3×165
  • 1×185
  • 1×205
  • 1×215
  • 1×225
  • 1×235

I chickened out on my first try with 235 and then got it after resting a few minutes. Much lighter than I can do from the floor, so I guess I need some work on my hang lifts.

Conditioning

The Chief – 5 Cycles

  • 3:00 AMRAP
    • 3 Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

I’d only done this Rx once before¬†over three years ago, going 5+1, 2x 4+16, and 2x 4+9.

Today I did 5+3 for the first four cycles and 5+2 for the last. I had a really good push from Tom in class today or I would have let myself get slower. After the 2nd or 3rd cycle I realized I could keep track of my rounds and didn’t need to move power chips, so those first cycles could have been better. According to how BTWB adds it up, today was 26.556 rounds and my last attempt was 24.296 rounds, so this was a pretty big PR for me.

Ranks an 89 on BTWB and I’m thrilled anytime I’m around 90, especially with this one dominated by bodyweight movements. I think my new bodyweight of 200 pounds suits me much better than the 210-215 I’d been carrying around the last few years. Will I be able to stick to this weight as I get some of my strength back though?

Only One

My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.

Active Life – Shoulder Abduction 8

3 Sets

  • 10/10 Single Arm High Pull (26# KB)

Skipped ahead because I wasn’t doing extra overhead holding before class.

Warm-up

3 Rounds

  • 30s Handstand Hold
  • 20 Jump Rope
  • 20 DU
  • 10 Air Squats
  • 5 Box Jumps (24″)

Conditioning

  • 10:00 AMRAP
    • 50′ Double Overhead Walk (50# DBs)
    • 5 T2B
    • 5 V-ups
  • 5:00 Rest
  • 10:00 AMRAP
    • 50 DU
    • 5 Burpee Box Jumps (24″)

Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.

I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.

Accessory

3 Sets

  • 12/12 Kroc Rows (44#)
  • 45s Handstand Hold

Looking forward to golfing tomorrow because I need a rest day.

72 Pull-ups

Went to the 4pm class.

Active Life – Shoulder Abduction 5 & 6

4 Sets

  • 10 Knee Supported Shoulder External Rotation (5#, alternate sides each set)
  • 30s Supinated Bar Hang

Warm-up

  • 1:00 Assault Bike
  • 20 Air Squats
  • 1:00 Assault Bike
  • 5/5/5/5 World’s Greatest Stretch
  • 1:00 Assault Bike
  • 10 Front Squats (barbell)

Weightlifting

Squat Clean

  • 5x20kg
  • 3×40
  • 3×50
  • 3×60
  • 2×70
  • 1×80
  • 1×90
  • 1×100
  • 2x1x105

Holy shit my squat is weak. I could barely stand it up so I stuck with 105 for a final rep. I put on my belt for the last one, which helped my midline and did feel better. I can power clean that shit all day long, but can barely stand it up now.

Conditioning

  • 30-24-18 Pull-ups
  • 100-75-50 Air Squats

After the swings and T2B felt okay yesterday I figured I’d give regular kipping pull-ups a try today. Wasn’t going to do butterfly and put all that strain on my shoulder though. The last time I did pull-ups was on April 1st, so over 4 months ago! It had been so long when I pulled out my grips I remembered I hadn’t been able to completely break them in.

The reps are a 2x scale from the Rx of 15-12-9 muscle-ups. Maybe doing pull-ups when there are 72 reps wasn’t such a good idea, but I’ll find out how the shoulder feels over the next few days. Going in I thought it would be a good goal to be able to do three even sets each round and surprisingly I was able to do the 3×10, 3×8, and 3×6 without any trouble. My air squats were slow but controlled and I kept moving through each set. Finished in 13:06.

After class I jumped up and did a bar muscle-up, which felt fine too. Something is still going on in my shoulder, but if I can do movements without pain I’ll try.

Dead Legs

In for open gym at noon. Forgot about my shoulder rehab work.

Warm-up

  • Bottom Squat Hold
  • 100 Jump Rope
  • 5 C&J (45#)
  • 5 C&J (75#)

Conditioning

  • EMOM – 5 C&J (75/55#)
  • 200 Air Squats

Like doing Kalsu. I did 30 squats in the first minute, settled back on 25 reps for the next 5 rounds, and finished 27-18 for a time of 7:36.

Accessory

4 Sets

  • 10 Pendlay Rows (95#)
  • 10/10 Single Leg Deadlifts (95#)
  • 10/10 Single Arm Push Press (50#)
  • 10 Curl-ups (3s pause)

Just a grind! Took about 20 minutes to work through.

Was light-headed getting up off the ground after finishing everything and my legs were definitely weak on the drive home from the gym.