EMOM AMRAPs

Finally ventured out to the gym today after being at home for a couple of days with the weather. Went to the 4pm class.

Warm-up

5 Rounds

  • 30s Double Dumbbell Curls (12#)
  • 30s Piked Shoulder Taps
  • 30s Single Leg Plank
  • 30s Hollow Hold

Everyone was making fun of me for my light curls!

Conditioning

  • 10:00 EMOM (alt)
    • AMRAP: 4 Alt. Lunges + 4 Push-ups
    • Row
  • 3:00 Rest
  • 10:00 EMOM (alt)
    • AMRAP: 4 Air Squat + 4 DB Push Press (35#)
    • Row

I managed to get 4 rounds each minute on both AMRAPs. In the first 10 minutes I felt good on the rower, averaging > 1,300 cal/hour, and getting 99 calories. The second 10 minutes was much harder with the air squats and push presses; they took all the power out of my legs for the row. I struggled to hit 1,200 cal/hr after the first row and totaled 88 calories.

I guess the NCFit programming has already started to ramp down for the Open (or at least on Thursdays). It actually said to row at a moderate pace for this but I wanted to go hard because there are still plenty of gains to get in the next 5 weeks, before the end of the Open. 🙂

Mobility

  • 1:00/1:00 Pigeon
  • 2:00 Saddle
  • 1:00/1:00 Dragon
  • 2:00 Seated Fold Forward

This made my back tight!

Gymnastics

7:00 EMOM

  • 2×5 C2B

Had weird rhythms in some of my sets of 5 but never came off the bar. With my extra gymnastics work usually I go until I have to break a set, but 70 reps was plenty. Stop before a tore hand happens. When I had the correct rhythm, the reps were so much easier, even in the final minute. Watch, there will be pull-ups programmed tomorrow!

Sore Shoulders

Forgot that I posted about weeks 3-4 of my calorie counting yesterday.

My bis and tris seemed to feel fine from yesterday. Until I got in to today’s work.

Strength

Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3×225
  • 3×235

Definitely started to feel some of the fatigue from Friday and Saturday as I got deeper in to the sets. Happy to hit that because it was back on July 31st I barely got 235 for a single!

Conditioning

7:00 AMRAP

  • 10 C2B Pull-ups
  • 5 Hang Squat Cleans (115#)
  • 5 Push Jerks (115#)

I warmed up with 45 and 95 pounds. Did the chest-to-bars in 2×5 each round. My first round was under a minute and I knew that wouldn’t last. Shoulders really felt the fatigue in the 2nd or 3rd round. Made it through 5+6.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Haven’t done our favorite ab workout in months so I thought it would be a good test after all of the higher volume stuff we’ve been doing on Sundays. My last round wasn’t pretty, but I finally completed all 4 rounds without breaking it up. My time was 6:08.

Skill

Spent some time working on my balance and handstand walk practice.

More Tabata Gymnastics

My neck has been a little kinked all week after the wall balls on Monday and the HSPU on Tuesday. Legs and ass are still a little sore. Went to the 4pm class.

Warm-up

6:00 AMRAP

  • 6 Good Mornings (45#)
  • 6 Samson Lunges
  • 6 Box Step-ups (16″)
  • 6/6 Walking Single Leg RDL

Strength

Deadlift

  • 6×135#
  • 5×205
  • 4×255
  • 3×295
  • 3×325
  • 3×355
  • 3×385

Slowly getting that deadlift back and haven’t pulled heavy in over a month when I did the single with 405. This was a good max triple for now.

Conditioning

3 Rounds

  • 1,200m Assault Bike
  • 12 Deadlifts (195#)
  • 21 Box Jumps (20″)

It was bodyweight deadlifts, so I was glad to weight in at under 197 this morning so I could round down to the 195. That bike is a dream destroyer. Started out feeling good at 75 RRM but the burn kicked in by the end of the first ride and slowed a bit. Fought just to keep above 60 RPM in the other two rounds. Deadlifts felt so light after the strength work and were no problem unbroken. Having the shorter box programmed was nice because it was a chore for those first couple jumps after the bike and deadlifts. I got faster each round of my jumps and started jumping down part way through the 2nd round. Didn’t rebound, but it seemed faster than stepping down. Ending round one around 3:30, two around 7:00, and finished at 10:22. Enjoyed that one!

Gymnastics

8 Rounds (Tabata)

  • 20s C2B Pull-ups
  • 10s Rest

Did this extra work instead of the hamstring stretching that was programmed. Was wearing grips on my hands and my grip started giving out due to all the deadlifting. My plan was to do 5-3 butterfly as long as I could. Starting feeling nasty in round three. Made it through four rounds of 5-3 and the next set of five. In the set of three I started struggling and didn’t come off the bar, but was kind of resetting each rep to get through the three. It was all singles from there, getting 5-4-5. So I totaled 54 reps. I’ll take that!

I’m going to keep trying to get in pull-ups and toes to bars like this leading in to the Open because we know those movements always show up in high volume.

This week was really leg dominant in the programming. Wonder what next week will bring.

Ripe from the Rope

Glad I did the active recovery yesterday with more gymnastics pulling today. People are messed up from so much grippy stuff. My hamstrings are actually feeling a little sore today. Went to the 4pm class.

Warm-up

  • 2:00 Assault Bike
  • 5 Rounds
    • 3/3 Worlds Greatest Stretch
    • 7 Hand Release Push-Ups
    • 10 Air Squats

Conditioning

18:00 EMOM (alt)

  • 12 cal Assault Bike
  • 20 V-Ups
  • 2 Legless Rope Climbs

Held 75-78 RPM on the bike without any trouble. Could have reached higher with my legs on the v-ups, but didn’t stop during any set. The rope climbs weren’t programmed legless, but with only two every three minutes I went for it. After the first three rounds, the second rep started to get tough. Made it through them all.

Gymnastics

We had plenty of time left over, so I wanted to get in some pull-ups since I missed 100+ of them yesterday.

5:00 EMOM

  • 10 C2B Pull-ups

Was able to do all unbroken butterfly except two regular kipping chest-to-bars at the end of the last 2 sets. I didn’t come off the bar though. Hands were feeling pretty ripe after the rope climbs and I didn’t want to rip, so 5 sets was enough. I did wear grips for the pull-ups.

It’s All Back

Woke up on Sunday with a headache from the gym’s Christmas party so it turned out to be a rest weekend. Good thing with today’s workout.

2018-holiday-gym-party.jpg

Warm-up

4 Sets

  • 20s Bottom of Push-up Hold (2″ off floor)
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Strength

Back Squat

  • 10×45#
  • 5×115
  • 5×165
  • 5×205
  • 5×225
  • 5x5x245

The working sets were programmed at 75%, so rounded down when basing off the 335 pound max. Didn’t want to blow up too much with 90 wall balls coming up. Felt better than the 6x4x265 last week and a nice jump over the 5x5x245 from a few weeks ago.

Conditioning

3 Rounds

  • 30 Wall Ball (20#, 10′)
  • 25 American KBS (53#)
  • 20 C2B Pull-ups

The Rx weight was 70 pounds, but not for this guy. Every round I went 3×10 wall balls, 15-10 kettlebell swings, and 4×5 chest-to-bars. First time trying butterfly again for C2B and it felt great, so I used it the whole way. I guess that is the last thing to come back since I just got my muscle-ups back. My rep schemes worked well and I was surprised to keep hitting sets of 5 on the rig. Usually I can’t keep up that large of sets for C2B and especially not with the butterfly kip. Finished in 13:24.

Started getting a headache within minutes and several other people did as well. With those 3 movements your head is continually moving up and down, so maybe that did it. Tough workout!

Chippin’ Away

My legs were extremely fatigued Friday night and until about 10pm yesterday. Felt like I ran 10 miles. Or that’s what I imagine it would feel like. Rested yesterday, but went on a little road trip, which was a tiring day in its own way.

Warm-up

  • Bottom Squat Hold
  • Ring Hang & Stretch
  • 10 Deadlifts (45#)
  • 6 Pendlay Rows (95#)

Accessory

4 Rounds

  • 6 Pendlay Rows (135#)
  • 6 Evil Wheels
  • 6/6 Bottoms Up KB Presses (26#)

Might be time to try the presses with 35#.

Conditioning

Warmed up snatches with 5×45, 5×65, and 3×95.

  • 15 Power Snatches (115#)
  • 55 Double Unders
  • 25 C2B Pull-ups
  • 55 Double Unders
  • 35 Hand Release Push-ups
  • 55 Double Unders
  • 45 Wall Ball Sit-ups (30#)
  • 55 Double Unders
  • 35 Hand Release Push-ups
  • 55 Double Unders
  • 25 C2B Pull-ups
  • 55 Double Unders
  • 15 Power Snatches (115#)

Realized it had been a long time since I’d done a chipper, so I came up with this one. My only miss on the rope was 2 reps in after the first round of C2B. Snatches were all quick singles, chest to bar pull-ups were 5×5, push-ups were 7×5, and sit-ups were 3×15. The sit-ups with that heavier medicine ball were the hardest part of the workout. Excited I was able to do all sets of 5 for the C2B, though I maybe could have gone a lot faster  in the workout without as much rest between the sets. Finished in 18:57. I really liked that one.

I did a little bit of handstand walk practice, but was tired.

Baby Swings

My shoulders and arms are in rough shape today. I couldn’t fall back to sleep last night, so by 6am I was fed up with it and got out of bed. Turned out to be a 2 coffee day and I’m still dragging ass. Went to the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Mini Ring Swings!!!
  • 2 Rounds
    • 1:00 Assault Bike
    • 10 Kip Swings
    • 10 PVC Good Mornings
    • 10 PVC Passes

First time I’ve been able to swing on the rings in months!! Could still feel my right shoulder when I got really deep in the swing so I only did a few. Making progress finally. Looking forward to being able to do ring muscle-ups again.

Weightlifting

  • 5×45#
  • 5×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3×235

I did TnG through 185 and put the belt on for 225 or 235. The bar was feeling really heavy and it didn’t dawn on my until after class that I was feeling so terrible from a lack of sleep last night. The reps with 235 were harder than I can remember in many years and then I went for 245 and “Clarked” the first rep. Wow! For comparison, in June I was able to hit 245 for a triple, shortly after I started lifting again.

Conditioning

15:00 EMOM (alt)

  1. 12 cals Assault Bike
  2. 10 Power Cleans (115#, unbroken)
  3. 4 Pull-ups + 3 C2B Pull-ups + 2 Bar Muscle-ups

As soon as I saw this workout I knew I’d scale back from 135# and definitely glad I did with how I am feeling. The gymnastics minute was 5+4+3, but I wasn’t confident I could hold on to that, so I cut back. Possibly could have made it, but this was plenty hard enough. I dropped off the rig between every movement. That bike really blows up your legs. I need to use it more often because it’s a lot different from my Airdyne.

Hopefully I can get a good night of sleep and hit the gym tomorrow because I have a busy Saturday and probably won’t have time for a workout.