On Wednesday I woke up pretty sore in my lower body and felt it in my chest at night. Walked 15 holes of golf before getting rained out. Still a little sore yesterday and walked 18 holes. Seemed like I tossed and turned a lot last night, but felt good by the time I headed out to the garage before noon.
Engine Builder – Speed
Hold 81-83 RPM most of the time. I got 105-108-105-106-109-109 calories and 1.22 – 1.23 – 1.21 – 1.21 – 1.24 – 1.23 miles (1,963 – 1,979 – 1,947 – 1,947 – 1,996 – 1,979 meters).
- 600m Run
- Burgner Warm-up (PVC & 45#)
High Hang Power Snatch + Hang Power Snatch + Power Snatch
It was more like a tall snatch than a high hang, which is weird for powers, but I didn’t want to squat with my back and so many snatches from the ground coming up in the workout.
- Power Snatches (75#)
- Burpees over the Bar
Again, I did all powers when I guess they were supposed to squat all the reps. I never dropped the bar during any sets. I finished the first couplet in 7:36 and added the weight to one side while Casey helped with the other side. I also pulled the tape off my thumbs. I got through the round of 10s, 9s, 8s, and then 7 jerks plus 3 toes to bars. I went 5-5, 5-4, and 4-4 on my toes to bars, mostly because my lungs needed a break. So 174 reps in total. Felt really humid in the gym today.
Went out for a huge dinner at the Japanese steakhouse last night. Not sure it counts as a full-on cheat meal because it was pretty much all whole foods, other than the green tea ice cream. It’s an insane amount of food and some of the sauces probably weren’t great.
- 3:00 Row
- 5/5 wrist circles
- 10 elbow punches
- 5 inch worms
- 10 clean deadlifts (45#)
- 20 mountain climbers
- 5 high hand clean pulls (45#)
- 5 hang muscle cleans (45#)
- 10 alt cossack squats
- 5 power cleans (45#)
- 10 lateral jumps
- 5 power cleans (95#)
- 3 power cleans (115#)
10:00 EMOM – Power Cleans
Screwed up with going to 165 when I should have gone to 175 so then I’d naturally get to 195. Instead I figured it out right before it was time to start the 5 working sets and had to make the 20 pound jump. Did every set touch-n-go. Tighted up the belt with 165 I think.
- Burpees Over the Bar
- Power Cleans (135#)
Flew on the burpees to get a really nice lead and was able to catch up during the 20 burpees as well. Went with two sets of five but then bitched out, doing singles for the last 20 and all singles for the set of 20. Thought I might be able to get through 10 unbroken, but at four I knew I wouldn’t make it so did 2×5. Finished in 9:10.
So many cleans today! Oh, I wore a glove on my right hand to protect where the blister was yesterday. I prefer to keep the skin on it as long as possible because it helps with healing.
These are really easy now at my lighter weight. Maybe I’ll start adding a pause at extension; I’ve done that before and it definitely ups the difficulty.
Asked Molly for some tips and she gave me a few things to work on. Turning my hands out made a huge difference and I was consistently able to go five feet on the open floor. I tried doing some one arm holding on the wall but it’s really hard for me to lift one arm up and then hold unless I’m doing shoulder taps.
My wrists and forearms started to burn from all the attempts, which was more volume than I’ve been doing. I was just so excited to finally be getting five feet at a time.
Spent the rest of the day cleaning and reorganizing the garage yesterday. To say I was tired is an understatement. My shoulders are definitely feeling the fatigue.
- Bottom Squat Hold
- Shoulder Stretching
- 3×10 Reverse Hyper (140#)
- Bottom Squat Hold
Wanted to see what I could do since it had been years since I tried. I got 21, which is a 6 rep PR. I actually did this before the clean & jerk warm-ups.
Conditioning – Running Clock
- @ 0:00
- 10 C&J (170/115#)
- 20 Burpees over the Bar (lateral)
- 30 Box Jump Overs (24/20″)
- @ 15:00
- 10 Power Snatch (145/100#)
- 20 T2B
- 30 Wall Balls (20/14#, 10/9′)
- @ 30:00
- 10 Bar Muscle-ups
- 20 American KBS (53/35#)
- 30 Back Squats (95/65#)
- @ 45:00
- 10 Strict HSPU
- 20 Burpees
- 30 Thrusters (45/35#)
The first part is one we had during the Hybrid Open Prep, when I did it in 3:34. I didn’t bitch out on the box jumps today doing all 30 as side-to-side jumps. Pretty sure my C&J and burpees were slower, but the jumps was enough to make up for it. Finished in 3:27.
The next 3 parts are all original creations, with the hopes of being around the some time domain. In part 2 I did my toes to bars in 10-5-5 mostly due to knowing that bar muscle-ups were coming in the next piece. Did the wall balls unbroken to finish in 3:07.
I was going back and forth on how to split my muscle-ups. 6-4 or 4-3-3? I decided to go for it with the 6-4, which was fine. I’m going to have to test my bar MU max because the 6 matches the most I’ve done in a set. The kettlebell swings were rougher than expected, but the squats were such a burn. I tried to speed up but there was too much burn when I did. Finished in 3:14.
I wanted to do the handstand push-ups strict, but wasn’t sure how I’d feel by part 4. I went for it and got through them no problem. Big mistake though. In the middle of the burpees I was having trouble pushing off the ground. I’m sure the fatigue of yesterday had something to do with it too. When I got to the thrusters, I was dying on the presses! I rested in the bottom of the squat a couple of times and once with the bar on my back. Should have been much faster than the 3:12 it took me.
I figured the back squats and thrusters would be the easiest part of the whole thing but they were the worst because they burned so bad.
Upper body is still a little sore. Hit the gym at 5pm.
Clean & Jerk
Find a daily 3RM.
Was content at 245# but Bryan wanted to go up, so I said couldn’t let him go alone. Cleans were fine the whole way. Jerks were a little wobbly. According to my BTWB history I’ve done 265 for a double, but don’t have any big triples. Had to be a pretty big PR.
Supposed to be at a minimum 120% of max clean for 3×3. Haha, yeah right.
Got up to over 115% on the last set, which is a lot more than I’ve ever used for clean pulls.
Another 3RM for the day!
I really don’t have any heavy records for doubles or triples that I can find, so I think this was a really big PR too. Called it quits before pushing too hard. I didn’t feel like I had much more, if any, left in me.
- 10 C&J (170#)
- 20 Burpees over the Bar (lateral)
- 30 Box Jump Overs (24″)
We completely read the programming wrong all week (Hybrid Performance writes their workouts really weird) and it was looking like some insane workout with 60 C&J, but Weston set us straight.
This was a quick one with no time to slow down. The clean and jerks went faster than I expected, doing all singles. I tried to keep up my pace on the burpees, but slowed for a few reps around 10. I gave in for some of the first half of the box jumps and was taking too much time to almost stand all the way up, and jump down facing the wrong way so I’d have to turn around. Got the quicker cycling side jumps going for the second half because I knew it would be over soon. Finished in 3:34.
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.
Knocked out a ROMWOD during the day. After watching the StrongFit video and trying his test yesterday, found out that my left arm doesn’t reach back nearly as far as my right. Guess which shoulder has issues? Been waiting for him to release his bicep openers which are supposed to help address this problem, so I decided to make an educated guess at the what they are (based on the test and the tricep openers). So at least it’s something to do and try to solve the issue until the official video comes out. I could definitely feel the tightness in positions so hope I’m in the ballpark. Went to the 5:30 class.
- Crossover Symmetry Activation
- 3 Sets
- 10 PVC Pass-thrus
- 20 Push-ups
- 10 Band Pull-aparts (green)
E2M – 6 Sets
- 8 RDL (185#)
- 10 Weighted GHD Sit-ups (20#)
I’m getting to the ground earlier in my reps each week. I think it’s due to the combination of this being the 4th week of RDLs as well as doing ROMWOD each day. Excited to see how much I can improve those hamstrings because they have always been really tight.
- 9 Toes to Rings
- 6 Burpees OTB
- 3 Power Snatches (115#)
Switched it up by using the rings today instead of the bar. It’s much different. My hips don’t die and I use the swing a lot more, compared to the bicycle type kip I use on the bar. So I was able to go unbroken the entire way. All snatches were touch-n-go as well. Finished 9 rounds exactly.
Did a max handstand hold facing the wall, but my shoulder was not feeling very good so I came down at 1:45 and didn’t do the other 2 sets. I put in something else for fun…
- 30s Overhead Hold (Bamboo bar with 2×26# & 2×18# KBs)
I’ve been slacking with mornings in 2016, but the weather has shifted and golf season is here. Started waking up earlier last week and finally made it for what I think was my first 9am class of the year this morning. Feels good to have my workout done and gives me energy for the day.
- Crossover Symmetry Activation
- 2 Sets – Tricep Openers (10#)
- 3 Sets
- 5 Broad Jumps
- 10 Bar Taps (5 tight, 5 dynamic)
- 20s Top of Ring Dip Hold
E3M – 5 Sets
- 9 Shoulder Press (95#)
- 6/6 OH Reverse Weighted Lunges (95#)
Even with the one extra rep these seemed much easier than last week.
E30S – 10 Sets
Decided not to try for sets of 10 so I could keep them quick and explosive. Made every set.
- Squat Cleans (115#)
- Bar Facing Burpee
Was debating on 135 or 115, but made the right choice. Pissed I broke up the set of 8 into 5-3, but every other set was unbroken. Finished in 5:25. I take too many steps on those damn burpees.
Jumped on the rower and did an easy 1,000 meters in 4:03. Finished up with Crossover Symmetry Plyo. Will hit a ROMWOD tonight.