I woke up sore in many different areas!! Went to open gym at noon.
5:00 Assault Bike
Just a casual 2.7km.
Warming up the weights were feeling really heavy, until 200, which felt really good. The 210 is 5# more than the last time, so I was thinking it was a PR. I was wrong because I’ve done 8×225 when I was approaching a 300 pound max.
- 25 DU
- AMRAP Burpee Box Jumps (24/20″, facing the box)
I was missing once or twice per set on rounds 2-7. Started out with 8 burpee box jumps, then a 5, a bunch of 6s, and was able to speed up in the last few rounds. I found a nice step sequence for going into and out of the burpees. Ended up with 68 total burpee box jumps. I could really feel my engine work kick in over the second half of this workout. Probably should have pushed a bit harder in the first half, but I really thought this was going to be more miserable.
- 10/10 Wood Choppers (30# MB)
- 30 Plank Jumps
- 20 Floor Wipers
- 30s Hollow Hold
I will not be using a slam ball again for wood choppers; too awkward with the moving load inside of the ball. This was tougher than expected. Took me 9:20.
Planned to go 30-30-25, but decided to go for it.
Engine Builder – Endurance
I was not looking forward to this, but dragged myself out to the garage at 6pm. Ideally I’d like to get back to the 75 RPM pace I had been using up through 32 minutes, but the 34 and today were not up to par. Today’s average was probably 70 RPM. I got 917 calories and 12.65 miles. Just for comparison I had 924 calories on the 32 minute endurance ride.
I might golf tomorrow if the weather is decent, otherwise it’ll be a complete rest day.
Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.
- 1:30 Row
- 10/10 Bulgarian Split Squats
- 15 Air Squats
Felt much better than the 5x5x225# last week that we did after 70 overhead squats.
18:00 EMOM (alt)
- 5 Muscle-ups
- 8×60′ Run
- 10 Burpee Box Jumps (24#)
Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.
This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.
Hope my shoulder is good tomorrow. It feels a little odd right now.
Walked 18 holes yesterday. Finally a break from the heat and humidity! Went to the 4pm class today. Did some hanging on the rings and tried some swinging and my shoulder was complaining, so no ring muscle-ups yet.
- 1:00 Assault Bike
- 10 Burpees
- 10/10 Step-ups (26″)
- 2×10 Kip Swings
- 6 Power Cleans (45#)
- 6 Power Cleans (95#)
- 3 Power Cleans (135#)
- 3 Power Cleans (165#)
- 1 Power Clean (185#)
These were all TnG reps. Was confident in the weight because we did the same exact thing several months ago and I had used 90kg (198#) that day. Maybe should have tried 205# today. I kept thinking about adding weight after the 5th minute.
4 Rounds – With a Partner
- 400m Run
- 30 Alternating Arm Dumbbell Snatch (50#)
- 20 Burpee Box Jumps (24″)
- 10 Bar Muscle-ups
Paired up with TJ. The run was together and then we split everything else right down the middle. I was hoping to be able to do 3-2 on the muscle-ups each round because I hadn’t even done two in a row since the Open! I felt good up there, so I did all 5 and then really pushed to get through each round unbroken. Surprised myself and was getting really good hip action to catch high. Of course my running was terribly fucking slow though. Finally in the last round I decided to pass the DB in the air and it wasn’t that bad, so mad I didn’t do it every round. TJ started out doing 5 pull-ups and 5 push-ups in place of muscle-ups, but upped to 10+10 after the first round, which was a better scale and gave me a little time to breathe after I finished the burpee box jumps. We finished in 24:06.
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
- 10/10 Single Arm High Pull (26# KB)
Skipped ahead because I wasn’t doing extra overhead holding before class.
- 30s Handstand Hold
- 20 Jump Rope
- 20 DU
- 10 Air Squats
- 5 Box Jumps (24″)
- 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.
- 12/12 Kroc Rows (44#)
- 45s Handstand Hold
Looking forward to golfing tomorrow because I need a rest day.
I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.
Active Life – Hips
Workout – 4 Rounds
- 8 Side Shuffles (5m)
- 20 Walking Lunge (25# DBs)
- 10 Alternating Kossacks
- 1:00/1:00 Hip Wind Up Stretch
10 -> 1
- Burpee Box Jumps (24″)
- Back Squats (95#)
Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.
Active Life – Back Max
- 10 Alternating Prone Thoracic Extension Rotation
- 5/5 Split Squat Rock Back (3s pause)
- 10 Alternating Dead Bug
- 5 Evil Wheels
- 10 Bottom of Burpee
Work for quality. Got through twice plus through the evil wheels in a 3rd round.
My shoulders were starting to feel 18.5 already several hours after. The right one wasn’t exactly feeling great when I warmed up for that workout. I haven’t been doing much pull-up work lately though. Maybe I need to try out the Active Life shoulder program.
Active Life – Hips
- 5:00 Airdyne (1.45 miles)
- 15/15 Lateral Leg Swings
- 20 Groiners
- 1:00/1:00 Samson Stretch
- Romanian Deadlifts
- 40 Sumo Deadlifts (225#)
Got the heart rate up doing those sumo DLs. Felt pretty good though.
- 25 Burpee Box Jumps (24″)
- 25 Push Press (95#)
- 25 Burpee Box Jumps (24″)
I couldn’t believe the time was over 3:00 when I got done with the first 25 reps. I was jumping up and then into the box jump every rep to not take extra steps. I did step down and back a bit every rep. I went 10-9-6 on the push presses. Finished in 8:06.
That was enough on my back for the day so I didn’t do any of the Back Max work. I did do 10 Cat Camel + Rock Back with a 2 count pause in each position.
Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.
Warm-up – 3 Sets
- 2 Inch Worms
- 4 Ring Rows
- 8 Mountain Climbers
Strength – Deadlift
Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.
- 10 Box Jumps (24″)
- 10 Burpee Box Jumps (24″)
- 10 Power Cleans (135#)
- 10 Burpees over the Bar
Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.
- Max Strict Pull-ups
- Max Strict Ring Dips
I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.