Sandbag It

My glutes and hamstrings have still been sore, but not terrible. Definitely feeling those dumbbell bench presses though. Open gym at noon.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×155
  • 5×175
  • 5×185
  • 5×195
  • 5×205
  • 5×210

Far from the 245 pounds I did last summer.

Conditioning

7 Rounds

  • 40s Sandbag Cleans (100#)
  • 40s C2B Pull-ups
  • 40s Broad Jumps
  • 40s Wall Ball Sit-ups (20#)

Basically got about 30 seconds of work for each movement. I started out with my gymnastics grips on, but I wasn’t using the Speal bar, so I was having a hard time keeping my grip. I took them off after the 2nd round and did much better. Averaged 7-8 pullups and 13 sit-ups, but no idea on the other moves. It was hard to get in good broad jumps under fatigue.

Odd Rest Periods

With the way my back was feeling this weekend and then an uncomfortable feeling with the final heavy thruster yesterday, when I saw back squat singles programmed today I was going to stay home and do something in the garage. Changed my mind because I could sub something in during class. Went to 4pm.

Warm-up

  • 200m Run
  • 1:00/1:00 Twisted Cross
  • 1:00/1:00 Banded Lat Stretch
  • 200m Run
  • 20 Air Squats

Active Life – Bulletproof Shoulders 4

2 Rounds

  • 5/5/5 PVC Passes (standing, squat, prone on chest)
  • 30s Overhead Hold (35# KBs)
  • 60m Farmer Carry (35# KBs)

2 Sets (each arm)

  • 100m Single Arm Farmer Carry
  • ~ 1:00 Rest

The idea being to set a MAX carry. I used the 28kg KB and then the 40kg, which was tough. Probably not the greatest to tax my grip right before a bunch of pull-ups.

Conditioning

5 Rounds

  • 30 cal Assault Bike
  • 14 C2B Pull-ups
  • Rest

Oddly programmed workout with the way the rest was programmed and all the stuff that had to be done in class (we didn’t even have time for the handstand hold cash out). It said to pair up in a team of 3 to share a machine, so basically your rest would be less than twice as long as it would take to get through your work on the machine. We paired up with one other person for less than 1x rest. That Assault Bike is no fucking joke. My legs were burning up already in the first round. I averaged about 2:00 on the bike each round and if I had to estimate, got about 1:30 of rest once I finished my C2B. I think I did my C2B like so:

  • 4-4-1-1-1-1-1-1
  • 4-4-3-3
  • 4-4-3-3
  • 4-4-3-3
  • 4-3-3-2-2

The first round was a bit of an anomaly and I’d be lying if I said I wasn’t worried for the rest of the workout as I finished those 6 singles. I may have actually done a double and then 4 singles, but can’t remember for sure. I think I forgot how to use my kip to drive up to the bar since it had been 4+ months since doing any C2B pull-ups. I felt much better on the bar from the second round forward. I stuck to a regular kip since I’m not ready to subject my shoulder to the butterfly yet. A 20 minute clock ran out just after I got off the bike for the last time, but I finished my last round, so total time was around 21 minutes.

Weird workout, but I was able to get in a solid 10 minutes of work on the Assault Bike (probably more time than I’ve been on it total in my life) and I did 70 chest-to-bar pull-ups.

11.6/12.5/18.5

Y’all are crazy for voting 11.6 instead of 13.5. Why would you want to do those movements for 7 minutes instead of 4 and with ascending reps! 13.5 would have been a 4 minute workout for probably 80-90% of us. Still better than 14.2 though.

Warm-up

  • Bottom Squat Hold
  • Air Squats
  • PVC Passes
  • Shoulder Stretching
  • Lunges
  • 5×45# Thruster
  • 5×65# Thruster
  • C2B Pull-ups

18.5 (11.6 / 12.5)

7:00 AMRAP – 3-6-9…

  • Thrusters (100#)
  • C2B Pull-ups

In the 2012 Open my score was 58 and just over 2 years ago I did 91 reps. I got 88 today. On the thrusters I did 3, 6, 9, 6-6, and 6-5-4. I did butterfly somewhere into the 12 I think and then switched to a regular kip. All 3s through 12 and then quick singles in the round of 15.

My only goal for the Open this year was to come out healthy and it was a success. My ranking should be respectable considering I haven’t been doing a lot of cardio and I basically quit 18.4 by not attempting any of the 315# deadlifts.

Weighlifting

Power Clean

  • 3×135#
  • 2×168
  • 2×185
  • 2×205
  • 1×216
  • 1×238

Some weird numbers because of mixing pound and kilo plates.

Stripped off some weight and did a 3:00 AMRAP with Michelle and Weston. We rotated around each doing 1 rep and we got through 18 reps each. I used 205#. That was a lot of fun and something I really miss.

Squat ‘Em

Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (3 second, 20#, 10′)

Workout – 6 Sets

  • 80m Single Arm Farmer Carry (62#)
  • 1:00 Rest

Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.

Class Warm-up

5 Sets

  • 4 Clean Pulls
  • 3 Tall Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean

Used 45-45-75-95-115 for these warm-up sets

Weightlifting

Squat Clean

  • 0:00-8:00 Find heavy single
  • 8:00-10:00 Rest
  • 10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single

Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.

Conditioning

16:00 AMRAP

  • 12 Burpee Box Jump Overs (24″)
  • 8 Toes to Bars
  • 48 Double Unders
  • 8 Chest to bar Pull-ups
  • 12 Wall Balls (20#, 10′)

Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.

Active Life – Back Max

8 Rounds – Unbroken

  • 10s Bent Knee Hollow Hold
  • 10 Lemon Squeezes

I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.

50 C2B

Went to the 4:30 class.

Warm-up – 12:00

  • 250m Row
  • 5 Strict Pull-ups
  • 8 Bar Taps
  • 8 Burpees

Took my sweet time. Got through 3 rounds + 250 meters.

Gymnastics Test

  • 50 C2B Pull-ups

I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.

Conditioning

  • 1,500m Row
  • 50 Thrusters (75#)
  • 25 Bar-facing Burpees

Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.

Thrusters and burpees are bad enough, but then that long row to start is just nasty.

Accessory – 3 Sets

  • 10/10 Half Kneeling Bottoms-up KB Press (26#)
  • 10 Ring Rows
  • 1:00 Plank

No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.

Definitely need the rest day tomorrow.

All Abs

Good crew showed up today.

Warm-up – 3 Sets

  • 10 Reverse Hyper (140#)
  • 10 Bar Taps

Conditioning

  • For Time
    • 3-6-9-6-3 Bar Muscle-ups
    • 7-14-21-14-7 Deadlift (135#)
  • 5:00 Rest
  • 5-10-15-10-5
    • C2B Pull-ups
    • Front Squat (135#)

I wasn’t sure how the lifts would feel, so I took my time on them. I did the muscle-ups in all sets of 3 without a problem. I did the deadlifts 7, 8-6, 9-6-6, 8-6, and 7. Like I said, just took my time on them. Finished at 7:26. My chest-to-bars felt really good, even after all of those muscle-ups. I did 9-6 on the set of 15 and unbroken on the other sets, wishing I had tried to do the 15 unbroken as well. I did the front squats in all sets of 5 and was taking a lot of rest. I wasn’t that comfortable with them and didn’t want to be straining and tweak something again. Finished in 9:22 all because of the squats.

Midline – 5 Rounds

  • 10 Floor Wipers
  • 20 Hollow Rocks
  • 10/10 Wood Choppers (20# DB)
  • 20 V-ups

A lot of volume today!

Update: After sitting on my ass to recover for a couple of hours, I decided I was going to finish cleaning the garage gym. It took me much longer than expected, probably 3+ hours. Well worth it though. I was able to improve the organization to make it easier to get at the bumper plates. I’m going to hang a couple more things up on the wall to open up some floor space as well.

All of the Ski Erging

There was a bunch of heavy barbell work at the gym today, so I did Wednesday’s workout in the garage.

Warm-up

12:00 EMOM (alt)

  • 8/8 Single Arm Strict Press (25#)
  • 15 strokes on Ski Erg
  • 30s Dead Hang

The 15 strokes was essentially 100 meters.

Gymnastics Strength

15:00 EMOM

  • 3 Strict C2B Pull-ups

All quick singles. Could have done 4 or 5.

Conditioning

20:00 AMRAP

  • 10/10 Single Arm DB Push Press (40#)
  • 500m Ski Erg

My original thought was to average 2:00/500m, but that quickly changed to being under 2:02. I got through 7 rounds plus the 20 push presses. That was a lot of time on the Ski Erg. I wore my gloves because the handles wear on the crease of my hand if I use the machine a lot.

It was a lovely 84° in the garage again. I had a nice puddle of sweat under the erg.