It’s All Back

Woke up on Sunday with a headache from the gym’s Christmas party so it turned out to be a rest weekend. Good thing with today’s workout.

Warm-up

4 Sets

  • 20s Bottom of Push-up Hold (2″ off floor)
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Strength

Back Squat

  • 10×45#
  • 5×115
  • 5×165
  • 5×205
  • 5×225
  • 5x5x245

The working sets were programmed at 75%, so rounded down when basing off the 335 pound max. Didn’t want to blow up too much with 90 wall balls coming up. Felt better than the 6x4x265 last week and a nice jump over the 5x5x245 from a few weeks ago.

Conditioning

3 Rounds

  • 30 Wall Ball (20#, 10′)
  • 25 American KBS (53#)
  • 20 C2B Pull-ups

The Rx weight was 70 pounds, but not for this guy. Every round I went 3×10 wall balls, 15-10 kettlebell swings, and 4×5 chest-to-bars. First time trying butterfly again for C2B and it felt great, so I used it the whole way. I guess that is the last thing to come back since I just got my muscle-ups back. My rep schemes worked well and I was surprised to keep hitting sets of 5 on the rig. Usually I can’t keep up that large of sets for C2B and especially not with the butterfly kip. Finished in 13:24.

Started getting a headache within minutes and several other people did as well. With those 3 movements your head is continually moving up and down, so maybe that did it. Tough workout!

Off The Pace

Warm-up

4 Rounds

  • 30s Row (Easy)
  • 30s Row (Harder)

Got about 960 meters.

Strength

Back Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×225
  • 4×245
  • 6x4x265

This was programmed to be 6×4 at 80%. If last week’s 235 pounds was a real 70%, my current 1RM would be 335. So that’s what I went off. I haven’t put more than 265 on my back, which I did for a set of 5 last month, in 1.5+ years, so this was a lot of heavy reps for my Bambi legs. After the first set I knew it was going to be one hell of a push, but I made it through every set with about 2:30 rest between.

Conditioning

E90S – 15:00

  • 10 Burpees
  • 10 T2B

After the 2nd round I could feel my toes to bars going already! Those squats wiped me out and the burpees use a lot of that same hip action. I fell off the pace in the 5th round I think so then it became an AMRAP. I was able to pick it up in the final minute to get close to 10 rounds with 9+13. I was not expecting this to be so hard with how well my T2B have been the last couple of months.

Midline

50 Sit-ups

Just what my core needed after the squats and workout. haha Went slow, controlled, and reached way out on every rep.

Muscle-ups Are Back!

Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Row
  • 10/10 Bulgarian Split Squats
  • 15 Air Squats

Strength

Back Squat

  • 6×45#
  • 6×115
  • 6×165
  • 6×195
  • 6×215
  • 4x6x235

Felt much better than the 5x5x225# last week that we did after 70 overhead squats.

Conditioning

18:00 EMOM (alt)

  • 5 Muscle-ups
  • 8×60′ Run
  • 10 Burpee Box Jumps (24#)

Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.

This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.

Hope my shoulder is good tomorrow. It feels a little odd right now.

Squat Day

My sore lats are almost gone. In time for 75 pull-ups today!

Warm-up

3 Rounds

  • 10 PVC Passes
  • 10 Air Squats
  • 4x Run (60′)

Conditioning

5 Rounds

  • 15 OHS (95#)
  • 15 Pull-ups

Just a slog of a workout with no rest for the shoulders. I decided to put wrist wraps on in addition to grips. I should have put the wraps over the grips because the opposite way didn’t work worth a shit. Also didn’t use the finger holes in the grips because of the overhead squats Did the first round of OHS unbroken and wasn’t doing that again, so I went 8-7 and then 3 rounds of 9-6. Pull-ups were 3×5 every round and all butterfly kips. Didn’t have as much pop in my hips due to fatigue from the squats. Finished in 11:46.

Strength

Back Squat

  • 5×135#
  • 5×185#
  • 5x5x225#

Didn’t need much warm-up after 70 squats. A month and a half ago I did 3x5x235, which was “tough but ok” and Wodify said I should use like 201-215 based on the recommended 70-75% of my estimated max. I think my estimated max is a little higher because I had a squat session at home, so I settled on 225 to keep my progress going. My legs seemed to wake up after the first working set.

Pace and Pick it Up

The middle of my back is sore. I’m guessing it was from the C2B. Went to the 4pm class today.

Warm-up

  • 1:00 Row @ 20 s/m
  • 15 Air Squats
  • 1:00 Row @ 26 s/m
  • 15 Air Squats

Strength

Back Squat

  • 10×45#
  • 5×95
  • 5×135
  • 10×165
  • 10×185
  • 10×195
  • 10×205
  • 10×215

Got up to what I hoped for based on what I’ve been lifting and estimated maxes. Still feels weird and uncertain. I wore my belt for the last 2 or 3 sets.

Conditioning

5 Rounds

  • 300m Row @ 2k pace
  • 200m Row @ 3-6 seconds/500m faster
  • 2:00 Rest

I guess the program has some rowing focus for the next month, which will be fun. I missed the 2,000 meter test last week, so decided to go off a 7:00 time, since I’m pretty sure I can’t match my 6:43.3 PR right now and my 2k test on the Ski Erg was about 10 seconds slower than my best. Plus 7:00 makes calculations easy. So I rowed at 1:45/500m and then picked it up to 1:40. My times were 1:43, 1:43, 1:42.9, 1:42.7, and 1:42.5. Love that consistency!

Forgot a Set of Twelve

Thought about doing gyms programming before I hit the road on Friday, but rested instead. Got to it today in the garage after getting home.

Warm-up

Went 3:00 Ski Erg for about 680 meters.

Strength

Back Squat

  • 10×45#
  • 5×115
  • 5×165
  • 5×205
  • 5×235
  • 5×255
  • 5×265

I put on the belt for 235 and above. Was close to failure on those last two sets. I completely spaced out and forgot to do 12×195 (75% of heaviest) at the end. Saw it in the list after I had already put the jerk blocks away and unloaded the bar. Probably enough struggle for my back today.

Conditioning

5 Rounds

  • 8 C&J (135#)
  • 12 Pull-ups

I warmed up my clean and jerks with 5×45, 3×95, and 2×115. Did a few pull-ups too.

This was programmed as 6 muscle-ups, which I haven’t been able to add back to my repertoire yet. I don’t have a place to do them at home anyway. I can’t do chest-to-bar pull-ups at home either, so it was scaled to pull-ups for me.

I did all singles with the barbell and 3×4 for my pull-ups, without wearing any grips. Finished in 9:49. Today was my first test of the mat setup and it worked great for the metcon. I really need to get my new rack on the wall though because squatting off the blocks is getting really old. I stacked up a couple of plates on the blocks today so I didn’t have to do a half squat to get the bar off of them.

Hop-Hop

Tuesday night after getting home I was feeling beat already. Shoulders were rocked, legs were smoked, and even my abs were feeling something. Maybe abs are from the T2B yesterday in addition to using them a lot in today’s bar muscle-ups? My shoulders were still rocked yesterday and they didn’t feel great doing some dead hangs today either. Went to the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 3:00 Assault Bike (1 Mile)
  • 10/10/10/10 Leg Swings
  • Stretch

Strength

Back Squat

  • 10×45#
  • 5×115
  • 5×165
  • 5×205
  • 5×225
  • 5×245
  • 5×255
  • 10×185

The program was to work up to a 5RM, but I’m just trying to progress on what I’ve been doing and stay safe. Last squats were 3x5x235 so I wanted to get 245-255 today. Not too much of a struggle and back felt good. I wore my knee sleeves because I wanted them for the burpees.

Conditioning

  • 70 cal Row
  • 600m Run
  • 50 Bar-facing Burpees

Averaged somewhere between 1,200-1,300 cal/hr and got off the rower before 3:30. Tried to run at a steady pace but nothing crazy, knowing I could make time on the burpees. I pulled up my knee sleeves when I got in the gym, but forgot to look at the clock until I was 6 or 7 burpees in, which was at about 7:00. I had been thinking if I could keep the same 3:30 pace on the run I’d be happy with that and seems I was somewhere around 3 minutes.

I added in a little stagger to my jump forward today and that allowed me to turn all the way around during the jump over. During the stretch of reps 20-35 I slowed when my hop-hop turned into step up, hop over, and then turn for probably 8 of those middle reps. I finally told myself to move and get the rest done. Pushed to the end and finished at 10:01.