Kettlebell Thrusters

Body feels good. Went to open gym at noon.

Active Life – Shoulder Abduction 10

2 Sets

  • 100/100m Single Arm OH Carry (35# KB)

Conditioning

  • 1-2-3…10 Kettlebell Thrusters (35# KBs)
  • 5-10-15…50 Double Unders

Programmed it with dumbbells but figured I’d try something different with the kettlebells. Unbroken on all of the thrusters. Missed a double under in the round of 15 and another in the set of 40 otherwise all unbroken. Took me 7:59.

Accessory

4 Sets

  • 5 Evil Wheels
  • 5 Pendlay Rows (135#)
  • 10 Bird Dogs (3s pause)
  • 5 Box Jumps

Warmed up a little with 5×45 and 5×95 Pendlay rows and 5 box jumps at 24 and 30 inches. Wanted the box jumps to be high. I used 36″ for two sets, then 38.25 and 40.5. Little intimidating looking at the stack after not having jumped anything big in a long time, but no issues when I went for them.

Pace By Feel

After the workout Tuesday, I started feeling sore in my lats and even more in my chest, so I’m thinking it has to be the pull-ups. Still pretty sore today. My shoulders were not ready for over 120 reps on the rig in two days I guess! Walked 18 holes yesterday and went to the 4pm class today.

Active Life – Shoulder Abduction 7

Accumulate 2:00 Single Arm Overhead Hold (per side)

4 Rounds

  • 30s Right Arm Overhead Hold (35# DB)
  • 30s Left Arm Overhead Hold (35# DB)

Warm-up

2 Rounds

  • 20 Calorie Row
  • 15 Push-ups
  • 10 Box Jumps (20″)

Strength

  • 10 Bench Press (45#)
  • 10 Bench Press (95#)
  • 10 Bench Press (135#)
  • 10 Bench Press (145#)
  • 10 Ring Rows
  • 10 Bench Press (155#)
  • 10 Ring Rows
  • 10 Bench Press (165#)
  • 10 Ring Rows

Conditioning

“Christine” – 3 Rounds

  • 500m Row
  • 12 Deadlifts (bodyweight – 200#)
  • 21 Box Jumps (20″)

Warmed up deadlifts with 10×45, 5×135, and 5×185. I had a feeling this workout would suit me well especially with the shorter box. Didn’t want to go out too hot though, so I did an easy 1:50 for my first row. I did the deadlifts in 2×6 each round with a short break so I could swap my hands and take the load off my back a little bit before the box jumps. All were jump up and step down. The monitor on my rower shut off right before round 1 started so I got a delay there and then it wouldn’t turn back on for the other rounds. So I rowed my pace for 2:00 on the clock, which was quite generous of me because I can row two minute 500s for a long time. Kind of sucks because I would have liked to push more in the 2nd and/or 3rd round. Oh well. Finished in 11:32

Only One

My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.

Active Life – Shoulder Abduction 8

3 Sets

  • 10/10 Single Arm High Pull (26# KB)

Skipped ahead because I wasn’t doing extra overhead holding before class.

Warm-up

3 Rounds

  • 30s Handstand Hold
  • 20 Jump Rope
  • 20 DU
  • 10 Air Squats
  • 5 Box Jumps (24″)

Conditioning

  • 10:00 AMRAP
    • 50′ Double Overhead Walk (50# DBs)
    • 5 T2B
    • 5 V-ups
  • 5:00 Rest
  • 10:00 AMRAP
    • 50 DU
    • 5 Burpee Box Jumps (24″)

Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.

I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.

Accessory

3 Sets

  • 12/12 Kroc Rows (44#)
  • 45s Handstand Hold

Looking forward to golfing tomorrow because I need a rest day.

Heading Out

My shoulders are still a little tender. Walked 18 holes yesterday and I’m playing some damn good golf lately! Mowed the lawn this morning and went to the 4pm class.

Active Life – Shoulder Flexion 8

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Evil Wheels

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Walking Lunges
    • 10 Good Mornings (PVC)
    • 30s Handstand Hold
  • Deadlifts
    • 10×45#
    • 10×135
    • 5×185

Conditioning

5 Rounds

  • 10 Deadlifts (225#)
  • 15 Box Jumps (24″)
  • 20 Hand Release Push-ups

Not a chance I was trying the Rx 275# and was able to keep the 225 unbroken. I never stopped on the box jumps, stepping down every rep. HRPU were done in 4 sets of 5 each round. Finished in 12:25.

Accessory

3 Sets

  • 20 Overhead Walking Lunges (50# DB)
  • 45s HS Hold

This combo lit up the shoulders.

Heading up north on vacation in the morning.

The Don

Went to the 10am.

Warm-up

  • 400m Run
  • 2x
    • 20 Air Squats
    • 10 Pass Throughs
    • 30s Dead Hang

Conditioning

“The Don” – Partner Style

  • 66 Deadlifts (115#)
  • 66 Box Jumps (24″)
  • 66 American Kettlebell Swings (53#)
  • 66 V-ups
  • 66 Sit-ups
  • 66 Ring Rows
  • 66 Thrusters (55#)
  • 66 Wall Balls (20#, 10′)
  • 66 Burpees
  • 66 Double Unders

Partnered with Weston. BTWB said the deadlift should have been 110, which seems like a weird weight. I had to do V-ups instead of knees to elbows and ring rows instead of pull-ups. For the deadlifts, KBS, v-ups, sit-ups, thrusters, and wall balls we each did three sets of 11. For the box jumps, ring rows, and burpees we each did 3 sets of 6 and 3 sets of 5. Dubs were a quick set of 33 each to finish at 22:25

20/20

Little sore from not doing much for a week. Out in the garage at night after work.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 4 Sets (2x each leg)

  • 10 Lateral Box Step-ups (33″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 3x5x115#

My left wrist is still not getting any better.

Conditioning

  • 20 Box Jumps (24″)
  • 20 C&J (95#)

I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.

Active Life – Back Max

12:00

2 rounds plus through the dead bugs.

Fight the Urge

Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.

25-20-15

  • HSPU
  • Box Jumps (24″)

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#.

4 Sets

  • 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.