Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.
- 3 Sets
- 10 Reverse Hyper (140#)
- 20 Shoulder Taps
- 12:00 EMOM (alt)
- 45s Jump Rope
- 16 Russian KBS (35#)
- 8 Squat Broad Jumps
Worked up a hell of a sweat from that EMOM.
Clean Grip Deadlift (hook gripped everything)
- 4 KB Cleans (44# KBs)
- 8 KB Front Rack Walking Lunges (44# KBs)
- 8 Box Jumps (24″)
It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.
Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!
My back has been tight since the workout yesterday. Had a chiro appointment today. Last one to use up my FSA before we change insurance at work. Glad to be switching to a HSA plan. Went to the 4:30 class.
- 3×10 Reverse Hyper (140#)
- Dead Hang
- HS Hold practice
- 20 Jumping Jacks
- 10 Plyo Lunges
- 10 PVC Passes
- 5/5 PVC Around the Worlds
- 10 Toe Touches
10:00 EMOM (alt)
My shoulders felt solid as fuck on the overhead squats! Thought about bumping it up after 2 rounds but didn’t want to push it with my back. Need to ease back into this stuff. Tried to work on quick cycling with the toes to bars, which were unbroken every set.
- 10 Pull-ups
- 15 American KBS (44#)
- 20 Step-ups (24″)
- 25 Double Unders
I had on my grips, but not with my fingers through the holes so I could quickly flip them around out of the way. It worked great again. I did the same during the EMOM. I wasn’t even going to try box jumps for that many reps; I knew my back would blow up if I did. Was able to go unbroken on every movement through the entire workout, even the dubs. Felt better and better as each round progressed and I fell into a pace. Made it through 8 rounds, the pull-ups, swings, and 16 of the step-ups.
Went to the 4:30 class.
Warm-up – 2 Sets
- 30 Jumping Jacks
- 40 Air Squats
- 20 Toe Touches
Strength – 5 Sets
- 10 Reverse Hypers (140#)
- 10/10 Suitcase Deadlifts (62# KB)
Class was doing 10×2 deadlift but I wanted no part in lifting that heavy shit.
“Fight Gone Bad” – 3 Rounds
- 1:00 Wall Balls (20#, 10′)
- 1:00 Sumo Deadlift High Pulls (75#)
- 1:00 Box Jumps (24″)
- 1:00 Push Presses (75#)
- 1:00 Row for calories
- 1:00 Rest
Didn’t realize the box jumps should have been only 20″, though I’m sure it wouldn’t have made that much of a difference. My scores per round were 109-92-90. Only a ranking of 66 on BTWB. Not a good effort. First time doing a legit FGB though. Got 32 wall balls in round on, then 24 and 23 I think. I hate SDHP and tried to be careful with my back. Box jumps were slow, but at least I jumped them all even though I don’t rebound anymore. The push press was much harder than I expected with that weight. Row just sucks at the end of 5 minutes and then one minute of rest goes by so fast.
Went in at 1pm.
20:00 EMOM (alt)
Good cardio. Harder than I remember and we did this with 15 burpees during Open prep.
- 50 HSPU
- 50 Box Jumps (30″)
- 50 One Arm KB Thrusters (44#, switch every 5 reps)
- 50 MB Sit-ups (20#)
- 50 One Arm KB OH Walking Lunges (44#)
I expected the handstand push-ups to be terrible for that many reps, but it wasn’t that bad. I did 3 sets of 10 and then 6-7-7 to finish at about 3:40. I didn’t stop moving on the box jumps but there were slow as I was taking a step or two back each time I came down. I think I finished at 8:32. I did 5 on each arm before dropping the kettlebell for 3 sets of 10 and then finished up the last 20 without putting it down. Never stopped on sit-ups. On the lunges I went 13 right, short rest, 13 left, short rest and then the same with 12s. Finished at 17:52.
- 2×15 Reverse Hyper (90#)
- 2 Rounds
- 200m Run
- 10 Air Squats
- 10 PVC Passes
- 15 Jumping Jacks
Strength – Front Squat
My back is definitely tight.
Warmed up cleans with 5×45, 5×95, and 5×135.
30:00 Partner AMRAP
- 10 Power Cleans (185#)
- 20 Burpees
- 30 Row Calories
- 40 alt Box Jumps (24″)
- 50 Wall Balls (20#, 10′)
- 200m Run
Paired up with Weston and we evenly split everything. I did 5 TnG cleans each time. Did box jumps in the first round, but switched to step-ups because my back was getting a little tight. We recovered on the run. First round was around 8 minutes not knowing how to pace. Got a little faster and then we pushed it in the final round almost getting through in 6 minutes. Finished 3 rounds and about 120 meters of the 4th run.
With my mid back already tight I didn’t push it. Stopped at 3 minutes.
Pulled a double day because I wanted to get in the bench work and be able to rest tomorrow with the nice weather and the Masters on. Out in the garage after 9pm…
- 3×30 alt DB Bench Press (50#)
Those dumbbell presses get much harder on the short rest.
I haven’t done a shoulder press in months.
- 3×15/15 Half-kneeling Single Arm DB Press (30#)
- 3×15/15 OH Single Arm DB Tricep Extensions (15#)
- 3×15/15 Landmine Press (75#)
- 3×15 Z Press (65#)
Single arm for the tricep extensions was not good but I thought it would be better for unilateral work. Didn’t feel the tricep working much at all. Won’t be doing them that way again.
I wasn’t sure if I did the landmine presses correctly the last time so I found a T Nation article. Yep, I had been leaning forward too much, effectively turning it into a shoulder press. Much harder when stand up straight and press out at an angle!
The Z Press was from the Performance Plus program. It was recommended to use about 33% of a max shoulder press. Focus on upright posture and fully opening the shoulders.
Because it was so decided to keep my rests at about 1:30. It helped me to prep the next movement ahead of time to keep rolling through. Finished all of that in 57 minutes!! It created a nice pump too. Short rest, Arnold style.
Still have 2 pieces of the Performance Plus to do, but will do them in the living room while watching TV.
Went to the Chiro at 5. Scheduled it after 3 weeks since it’s the Open. Will go back to about every 5 weeks now.
- 2×10 RH Heel Drives
- Dead Hang (feet on ground)
Supposed to be 4×4 @ 90%. Not a chance.
E3M – 5 Sets
- 10 Burpees Over the Rower
- 20 cal Row
Was supposed to be 20 cals of Assault Bike, so we threw in some burpees to get tired for the row. My first and last round were both 1:15 and the other 3 were 1:24 or better.
- 20 Deadlifts (275#)
- 50 DU
- 20 KBS (70#)
- 50 DU
- 20 Burpees
- 50 DU
- 20 C2B Pull-ups
- 50 DU
- 20 Box Jumps (24”)
- 50 DU
- 20 DB Full Cleans (50#)
- 50 DU
Was programmed with 400m runs and I originally had the idea to do 100 DU. We decided to go with 50 instead and it was a good call since it still took me 18:01 to finish. Bryan and I shared a bar for the deadlifts and alternated every 5 reps. I did 10-10 on the KBS and 10-5-5 butterfly chest-to-bar pull-ups. When I got to the cleans he was 10 reps in so we alternated 5 reps each until he was done and then I took another rest before my final set of 5. I missed 2 dubs in round 1, got the next 3 sets unbroken and then started missing a lot in the final 2 sets after the movements that blew up my legs.
My shoulders and upper back have felt beat up all day from last night’s workout. Not much of a warm-up today other than moving around a bit.
100 46 HSPU
- 10 (-ish) Box Jumps (
36 30″) at the start of every minute, including the first
- 5:00 Rest
- 100 Calorie
Assault Bike Row
- 20 Double Unders at the start of every minute, including the first
I thought maybe I’d scale down to 70 handstand push-ups, but would probably be a stretch since the aim of these workouts has been 10 minutes in length. No way we were doing 36″ jumps though; 30 inches was plenty!
Update: Turns out they fucked up the programming again and it was only supposed to be 5 box jumps to start each minute! Would have made a huge difference.
I started out with 10 jumps at 30″ and did 10 unbroken HSPU the first round, but could tell it was going to get horrible. Ten jumps again in the 2nd minute, but only 4 handstand push-ups because time was already running short. I dropped down to 8 box jumps from there and held the 4 HSPU, all unbroken. When I got through 10 minutes that was enough for me. I need to improve my kipping rhythm.
Nasty combination because the hips and low back were getting burned out by both movements. I completed a total of 84 box jumps and 46 HSPU. Would have taken me 6 more minutes doing sets of 4 to get to my 70, which I think was definitely possible. With the workout taking me almost 30 minutes yesterday I didn’t want something long again with even less rest in this.
Setup my area with a rower (no good air bike for this) during the 5 minute rest and got into it. Dubs were solid except for 2 false start misses. Took me 8:48 to accumulate the 100 calories of rowing.
Skipped out on this yesterday, but I really need the volume, and since today was an “easier” day I wanted to get it in. My goal was to hold 8 every round, taking me into the 10th minute. I thought I was going to make it all unbroken after I got through the 7th set. Then I had to do 7-1 in the 8th minute. Finished with 5-3 and 4-2-2. So still was able to get in the 8 every minute, but couldn’t keep that many larger sets.
My shoulders are destroyed now!