Shoulder Suck

Still not enough sleep last night. I need to get to bed earlier than I have been. We moved open gym up to 10am instead of noon, which was an adjustment to make my pancakes earlier this morning. Nice to be done early though, especially in the summer.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)
  • 10 PVC Passes

Weightlifting

E90S – 6 Sets

  • 5 C&J

This was basically meant as a way to warm up the body for the carrying. I used 45-75-95-115-125-135# and did every set quick touch-n-go reps. They felt really good!

Conditioning

  • 1 Mile Barbell Carry (135#)
  • 10 Barbell Push-ups (Each time you drop the bar)

Wanted to try something different outside today and luckily the chance of rain went away. Walking and breathing weren’t bad at all, it was the bar on my shoulders that made me stop. I did 3×200, 8×100, and 1×200 segments, so ended up with 11 sets of push-ups. Didn’t run a clock, but I think it took over 30 minutes.

Midline

4 Rounds

  • 10/10 Side V-ups
  • 10/10 Leg Circles
  • 20 Plank Jumps
  • 40 Flutter Kicks

Finished in 10:10.

I wanted to trim all of the bushes around the house, but after doing three of them it started raining. So I fixed up the treadmill and was on the Airdyne by 7pm.

Year of the Engine – Polarized

21:00 Airdyne + Ski Erg

Done at endurance pace with a 7 second sprint at 4:00, 8, 12, and 16 on the clock and then recover right back to the endurance pace.

Always something! The bolts on the left pedal both snapped at 10:30 when I had 295 calories and 6,180 meters. I could tell my legs were fatigued from carrying that barbell earlier today because I was having a hard time holding 72-73 RPM. After the breakage I jumped on the Ski Erg to finish the other 10:30, sprinting at 1:00 and 5:00. Went 2,440 meters.

Now I have another machine to fix. FML!

Cleans, Jerks, Pulls, and Carries

Feeling pretty lazy on this holiday. Went to the gym at 2 though.

Warm-up

  • Crossover Symmetry Activation
  • Clean & Jerk
    • 5×45#
    • 5×95#
    • 2×135#

Partner Clean & Jerks

  • 30 x 135# (sets of 5)
  • 24 x 155# (sets of 4)
  • 18 x 185# (sets of 3)
  • 12 x 225# (sets of 2)
  • 6 x 245# (sets of 1)

Got this idea from the Team Series workout this last year, but there is no big rest waiting for a pair of women to do their reps. Each partner has to do the assigned number of reps before switching, which is 3 sets per person at each weight. For example, Bryan did 5 reps with 135, I did 5, and then we repeated 2 more times. Same with with sets of 4 on the 155# bar and so on.

Took us 13:57 to finish. Went better than expected. I was able to power clean and push jerk every rep, even the 245# after everything else, which I wasn’t sure would happen. The doubles with 225# were the hardest part. The sets with 135# were touch-n-go and then singles with every other bar.

Move Stuff

5 Rounds

  • 50′ Rope sled pull (160#)
  • 50′ Rope sled pull (160#)
  • 200m Barbell Carry (135#)

2 Rounds

  • 50′ Rope sled pull (160#)
  • 50′ Rope sled pull (160#)
  • 200m Sandbag Carry (60#)

That barbell carry was much worse than I expected. I did the first and fifth rounds without stopping but stopped for a short rest in the middle 3 rounds. It wasn’t my legs that were an issue though, it was my upper back and shoulder muscles from the pressure of the bar. I hugged the sandbag on my chest when carrying it. Took a little break after each round of everything; wasn’t concerned about doing it for time.