Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.
Did the handstand push-ups 10-8-7, 8-7-5, and 8-7. Had to resist the urge to do 3×5 for the 15. Jumped and stepped down every rep. Finished in 8:17.
Warmed up Pendlay rows with 8×45#.
- 6 Evil Wheels
- 8 Pendlay Rows (115#)
Warmed up back squats with 4×115, 2×165, and 2×185 to also give me a feel for what load to use.
E30S 10:00 (alt)
- 5 Burpees
- 2 Back Squats (205#)
Maybe should have used 225#, but didn’t want to push it.
Felt roughed up when I woke up on Monday. It could be my lack of sleep lately. I need to stop staying up so late. Tuesday I was just tired from the sleep thing so I rested again. Get to bed earlier last night, but still later than I wanted. Went to the 4:30 class today.
- 4 Tall Cleans
- 4 Hang Power Cleans
- 50 Jump Rope
- 10 DU
Used 45-45-75-95-115. Then warmed up with power clean doubles at 135-165-185.
Every 2 minutes I increased weight, so it was 205-215-225-235-245-255.
24:00 EMOM (alt)
- 30s DU
- 30s HSPU
- 30s Box Jumps (30″)
- 30s Push-ups
The thirty seconds of rest was nice to let me keep putting up good numbers and gave me time to record my scores after everything. Never missed a double under and never came off the wall on handstand push-ups. I got into a nice rhythm with step down, step down + back, step in, and jump on the box. Push-ups were mostly in 3 decreasing sets.
I had some plans to workout yesterday since one of my 4 workout days in a row was an easy recovery day. Got busy around the house so I rested. My legs started getting tight later in the day, but I’m surprised my shoulders weren’t feeling anything from the overhead carry and thruster combination.
- Bottom Squat Hold
- Air Squats
- Bar Taps
Got some new grips from Bear Komplex and they’ve really improved the design since my last pair. They didn’t eat into my fingers at all, but will take a bit of use to get roughed up and be able to hold chalk.
I was able to do all of the pull-ups unbroken and did jumps with a step-down. I was having the hardest time keeping track of what round I was on though. It started when I did 8 jumps in the round of 7 and then I repeated the sets of 3. Extra credit I guess. Finished in 6:04.
Active Life – Back Max
- 12 Alternating Single Leg Deadlift (115#)
- 12 Romanian Deadlift (115#)
- 12/12 Kroc Row (53#)
- 12 Evil Wheels
- 30s Double KB Overhead Hold (44# KBs)
Bumping up to 12 evil wheels was a challenge after everything has been sets of 5 or 8 so far. The double kettlebell hold was a challenge.
Skill / Conditioning
- 4 Rounds
- 20s Rest
- 4 Rounds
- 10s Bottom Squat Hold
- 20s Bottom-to-bottom Squats
- 40s Rest
I’ve done sets of 6 for a straight 8 round Tabata of T2B so I figured 7 was a good number. Turned out perfect. After 7 unbroken rounds I hit failure in the very last round and had to do 4 plus 3 singles. I did sets of 14 squats in the first cycle and in the second cycle I did 3 sets of 12 with 13 to finish. I forgot how much these squats burn.
Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.
Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.
“12 Days” – Partner
Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.
- 1 Bear Complex (115#)
- 2 Deadlifts (115#)
- 3 Power Cleans (115#)
- 4 T2B
- 5 Box Jumps (24″)
- 6 Burpees
- 7 Goblet Squats (53#)
- 8 KB Snatch (53#)
- 9 Wall Balls (20#, 10′)
- 10 Push-ups
- 11 American KBS (53#)
- 12 Thrusters (115#)
** One partner must always be holding a 45# plate any way you want.
Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.
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!