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.

Leg Day

Was too nice not to golf yesterday, especially when the 12 day forecast doesn’t show anything above 55 degrees. I did ride in a cart though since it was probably the last weekday golf of the year. Went to the 5pm class tonight.

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Air Squats
    • 15 Good Mornings (PVC)
    • 10/10 Lateral Step-ups (30″)

Strength

Back Squat

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×215
  • 3x5x235

Squatting still just feels so weird. I think part of my is scared and part doesn’t know what the weights should feel like. The working sets were far tough but ok. Slowly working my way back and increasing that potential max…

2018-10-11-back-squat-potential-max.png

Conditioning

4 Rounds

  • 20 Wall Ball (20#, 10′)
  • 15 Dumbbell Box Step Overs (40# DBs, 24″)
  • Rest 1:30

Ewww! My round times were 1:54 – 1:56 – 2:03 – 1:51 for a final time of 12:14.

Off to Orlando

Out in the garage by 10am.

Active Life – Bulletproof Shoulders 18

Warm-up

  • 10 Push-up Shoulder Tap
  • 10 PVC Pass Throughs

3 Sets (each arm)

  • 10 Single Arm High Pull (35#)
  • 45s Rest

These have improved a lot.

3 Sets

  • 30s Wall-facing Handstand Hold
  • 30 Rest

Had to accumulate 90s so this worked well.

Strength

Back squat

  • 10×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x235

Still squatting off jerk blocks. Increased 15# from what I did a few weeks ago for 5×3. Planned to do five sets again today, but it was feeling especially heavy, so played it safe.

Conditioning

Warmed up my C&J with 5×45#, 5×95, and 3×135.

12:00 AMRAP

  • 75 Double Unders
  • 10 C&J (155#)
  • 75 Double Unders
  • 20 T2B

Right off the bat I decided to go with 3×25 for my double unders in an attempt to keep my heart rate down. I missed twice in the 4th time through dubs and then twice again in the 5th time through at the end when I tried to get through unbroken since the clock was running out.

Those clean and jerks felt heavy right away! Not sure what’s up with my body this morning. I did all singles there and those by far took the longest. For the toes to bars I was able to do 4×5 both times through. Finished 2+65.

I’m glad I had time to get in a workout today. Time to pack and head to the airport!

Jerk Block Squats

Yesterday I played a quick 2.5 hour round of golf riding in a cart. Earlier this week I posted some thoughts about the CrossFit Games changes. Go check it out.

Out in the garage around 11. Had to fix one of the adjustable dumbbells first, which got bent when it tipped over last week.

Active Life – Bulletproof Shoulders 14

15:00 for quality

  • 10 Pass Throughs
  • 30s Double DB Overhead Hold (35# DBs)
  • 60m Farmer Carry (53/50# KBs)
  • 10 Push-up T

Got through 5 rounds. I thought I was going light for the overhead hold, but those were tough.

Strength

Back Squat

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×195
  • 5×205
  • 5×215
  • 5×225

My back felt weird in the 135 or 165 set and I got a little worried. Things loosened up and I concentrated on my positions. Those last sets felt heavy. What a difference 2 years makes. It’ll come back though if I keep slowly increasing the weight and/or reps each squat session.

I was squatting off the jerk blocks again. Not ideal. Last Sunday I did a bunch of work compressing the gym stuff and cutting down on reserved floor space to prep for parking two vehicles in the garage. Need to get that new rack up.

jerk-blocks-squat.jpg

Conditioning

2.09 Mile Run

Feeling better with my running. Took 19:34. Still a long way to go.

2018-09-22-splits

Finishing up lunch and then I’ll mow the lawn before spending more time reorganizing the garage.