Going to a concert tonight, so did a quick one in the garage. Warmed up with 5:00 Airdyne for 1.5 miles.
- 6 Box Jumps (30″)
- 6 T2B
- 12 Lunges
- 12 Push-ups
All unbroken for 10+5. Got into a good rhythm on the box jumps where I’d step down with one leg, step down and back with the other leg, and then step forward with that same leg right into the jump.
Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.
Warm-up – 15:00 EMOM (alt)
- 10 Russian KBS + 5 American KBS (44#)
- 8 Ring Rows + 8 Push-ups
- 10 Glute Bridges
Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.
Dumbbell Shoulder Press
Pause at the top of each rep.
- 10 Box Jumps (24″)
- 20 OHS (75#)
- 30 Wall Balls (20#, 10′)
- 40 DU
This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.
Midline – 8 Rounds (Tabata)
- 20s Plank
- 10s Rest
- 20s Hollow Hold
- 10s Rest
I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.
It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.
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.