## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

## Ascending

Was up late to finish watching Bloodline, but made it to the 10am.

### Warm-up

• Shoulder stretching
• Bottom Squat Hold
• 500m Row

### Strength / Accessory

4 Sets

• 10/10 Single Arm Single Leg RDL (44# KB)
• 5/5 OH Lunge (44# KB)

### Conditioning

3-6-9-12-15

• Power Clean (95#)
• Front Squat (95#)
• Burpee

Finished in 9:48.

Out in the garage before dinner.

Push Only

• 3×15 Pegboard Pull-ups (6-5-4)
• 3×10 Rack Chins (35#)
• 3×10 Lat Pull-downs (green bands)
• 3×10 DB Curls (30#)
• 3×15 Shoulder IYTs (CS purple)

Was only supposed to be sets of 12 Pull-ups but I failed at math today.

## Felt it Coming

Made it in for the 10am.

### Warm-up

• Bottom Squat Hold
• Shoulder Stretching
• 1-2-3-4-5
• Burpee
• Squat Jump
• American KBS (35#)

### Lifting

Power Snatch + OHS

• 3×45#
• 3×75
• 3×95
• 3×115
• E90S – 5 Sets
• 3×135

It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.

It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦

### Gymnastics

E90S – 5 Sets

• 30s Handstand Hold

I did these while everyone was doing the cleans. Should have done at least 45 second holds.

### Conditioning

Team with Jason and Gavin:

• 9 Prowler Sprints (1 set 135# & 2 sets 180#)
• 72 Burpee KB Thrusters (2×26#)
• 800m Run

We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.

Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.

### Bench Press

• 10×45#
• 10×95
• 6×135
• 3×165
• 3×195
• 3×215
• 3x3x230
• 3×20 alt Incline DB Bench Press (50#)

My bench press has been feeling really really good!

### Shoulder Press

• 8×95#
• 4×115
• 4×130
• 3x4x140

Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.

Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.

## Five Fifties

Went in at 1pm.

### 20:00 EMOM (alt)

• 15 cal Row
• 12 Burpees

Good cardio. Harder than I remember and we did this with 15 burpees during Open prep.

### For Time

• 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.

## 50% of Murph

Went to the 4:30 class.

### Warm-up

• 200m Run
• 3 Rounds
• 15s Bottom Squat Hold
• 15s Bar Hang
• 20 Jumping Jacks
• 2x
• 5 Wall Ball Burpee Passes (14#)

### Conditioning

1/2 “Murph”

• 800m Run
• 50 Pull-ups
• 100 Push-ups
• 150 Air Squats
• 800m Run

I’ve never tried this before. I decided to break it up into 5 rounds of 10-20-30 instead of the traditional 5-10-15. Nice little challenge. I didn’t push hard on the run and came in at exactly 4 minutes on the clock. I did each set of pull-ups unbroken without a problem and tried to keep rest short between 2 sets of 10 push-ups. Tried to keep moving on the air squats, but definitely slower than doing sets of 15s. I thought I pushed a little bit in the last 200 meters of the run, but who knows; I may have just been fatigued and it felt like I was pushing.

Finished in 17:25. I was surprised to see that rank as a 94 on BTWB! Last year I did the full one in 37:11, which was a ranking of 91. I don’t remember it ranking that high either.

### Gymnastics Test

Since the pull-ups felt so good, I decided to go for a big set after resting and came off the bar after 30. Didn’t even realize it, but that’s the same as my PR! I need to test that out fresh one day.

### Skill Conditioning

• 400 Double Unders

Fuck that’s a lot of dubl! Took me 7:15. Was trying to get 20-30 reps at a time.

## Don’t Be Scared

Felt like was a useless piece of shit at work this morning, so I got out in the garage just after noon to sweat.

### Hybrid Push Only

• 3×10 Strict Pull-ups
• 3×15 Rack Chins
• 3×10 Strict Wide Grip Pull-ups
• 3×15 DB Curls (20-25-25#)
• 3×20 Shoulder IYTs (CS purple)

The wide grip variation is really hard for me. Done with that stuff in about 38 minutes.

Today’s Performance Plus workout was burpee pull-ups and IYTs. I think I’m covered on those! Just for fun, I put burpees in my metcon.

### Conditioning

6 Rounds

• 10 Thrusters (95#)
• 10 Burpees
• 200m Run Ski Erg

I was dreading this since I came up with it last night. Several times this morning I even tried to convince myself I should adjust to something easier. I decided if I was that afraid of it, I should stick to it and grind away. It started raining as I was changing clothes and I’m delicate, so on the Ski Erg it was. 😀

Even during my rest between sets of the pull-up stuff I kept trying to think myself out of it. “Maybe I’ll just do it EMOM style.” Then I got to thinking 18 minutes may actually be a decent time. I knew one thing, I was going to do the thrusters unbroken today since I was alone and didn’t care much about my time.

Wasn’t hard at all to keep the thrusters to a set of 10 each round. Right into burpees, but they were of course slow. Was getting a pace of about 2:15/500m on the erg. Finished at 15:02 and realized it wasn’t as bad as I expected. Running would have definitely taken longer.

## Was Killin’ It

Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.

### Warm-up

• 3×15 RH (140#)
• 2 Sets
• 5 Inch Worms
• High kNees
• 10 Air Squats
• 10 HR Push-ups

### Strength – 4 Sets

• 10/10 single arm single leg RDL (62#)
• 5/5 OH walking lunges (62#)

Did my own version since it was programmed to de RDLs and lunges.

### Conditioning

“Wall Ball Kalsu”

• Accumulate 100 Wall Balls (20#, 10′)

I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.

So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.

• 10×45#
• 10×95
• 6×135
• 3×165
• 3×195
• 3×215
• 4x3x230

Felt easy!!

### Seated Shoulder Press

• 10×45#
• 10×75
• 6×95
• 3×115
• 3×125
• 3×135
• 2x3x145

Subbed these instead of push press due to my back. Different.

### Accessory

• 3×24 Seated alt DB Shoulder Press (40#)
• 3×15/15 Pallof Press (red band)
• 3×12 DB Side Raises (15#)
• 3×12 DB Front Raises (15#)
• 3 Sets
• 20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)