Under Press-ure

Rest day yesterday, but I spent about 10 hours in my workshop. Carb loaded for today’s workout by eating sweet potato pie for breakfast.

sweet-potato-pie.jpg

Conditioning

5 Rounds

  • 10 Bar-facing Burpees
  • 10 Thrusters (95#)
  • 1:00 Rest

Went out hot on that first round of burpees. Was really close to failing on the last thrusters of the last two rounds. My round times were 0:57, 1:08, 1:12, 1:15, and 1:17 to finish at 9:49.

I think I got the idea for this from a partner workout I saw on the TeamRICHEY channel.

Strength & Midline

5 Sets

  • 5 Shoulder Press
  • 5 Strict Chin-ups
  • 10 Evil Wheels

My shoulders were fried! Went 95-105-105-110-115 and didn’t have much more.

Did a little bit of handstand walk practice, but I was toast.

Racked

Had a minor procedure done yesterday to remove another cyst from my head, so I rested. Spent most of today finally putting the new Titan Fitness folding rack up in the garage. I should have a post on nick.blog about it tomorrow. Finished around 4pm and got into the gym’s Friday workout, with a modification to sub the Ski Erg since I don’t have a rower.

Warm-up

  • 1:30 Ski Erg
  • 10x
    • Inchworm
    • 2 Push-ups
  • 1:30 Ski Erg
  • 20 PVC Passes

Strength

  • 10 Shoulder Press (45#)
  • 5 Shoulder Press (75#)
  • 5 Shoulder Press (95#)
  • 5 Shoulder Press (105#)
  • 5 Strict Chin-ups
  • 5 Shoulder Press (115#)
  • 5 Strict Chin-ups
  • 3 Shoulder Press (130#)
  • 5 Strict Chin-ups
  • 3 Shoulder Press (140#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (150#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (160#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (165#)
  • 5 Strict Chin-ups

Added one extra single above the programmed rep scheme. That was my heaviest press of 2018. I decided to do chin-ups instead of pull-ups because it’s been far too long since I did some. They felt much easier. Sure was nice to have a rack for lifting, though shoulder press would be just fine off jerk blocks.

Conditioning

2k Ski Erg

I would much rather have done 2,000 meters on the rower at the gym. My time to beat for skiing is 7:39.6, so my goal was to hold a sub 1:55/500m pace. I did it for the first quarter of the race, but fell off quick after that. I bumped the damper up to around 5 after noticing it was near 3, so I wonder if that affected me. Or I just didn’t have it today. Finished in 7:49.2.

2018-11-10-ski-2k.jpg

Back Over 3

My calves aren’t sore yet, knock on wood. Went to the 4:30 class.

Warm-up – 4 Sets

  • 8 Strict Chin-ups
  • 20s HS Hold
  • 10 Pause Squat + Broad Jump
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

I think I did 5-3 on every set of chin-ups.

Strength

10:00 EMOM

  • 2 Deadlifts
    • 2 Sets 255#
    • 2 Sets 275
    • 2 Sets 285
    • 2 Sets 295
    • 2 Sets 305

It’s been almost a year since I pulled 300+. Felt ok.

Conditioning

24:00 EMOM (alt)

  • 200m Row
  • 15 American KBS (24kg)
  • 10 Thrusters (95#)
  • 6 Strict Pull-ups

Much worse than it looks. I did all singles for the pull-ups and kept the swings and thrusters unbroken.

Chin Meet Bar

Almost bailed on working out at the last minute, but the garage was already warm and I want to have the day tomorrow to do other stuff.

Active Life – Single Leg Bias

Warm-up

  • 10 Sumo Inchworms
  • 10 Sumo Stance Good Mornings (45#)
  • 10 Sumo Deadlifts (45#)
  • 10 Sumo Deadlifts (135#)

Workout – 3 Sets

  • 15 Sumo Deadlifts (165#)
  • 10/10 Sciatic Nerve Flossing

Conditioning

10:00 AMRAP

  • 2 Strict Chin-ups
  • 4 HR Push-ups
  • 6 Squat Jumps

I’ve done some similar variations of this but think they are usually 3-4-5 reps. My triceps and general upper body are sore from Wednesday. Smacked my chin on the descent in the second to last round. Ended up with exactly 17 rounds.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization (35#)
  • 10:00
    • 10 Glute Bridges (3s hold)
    • 10 Curl Ups

Made it through 4 sets plus the glute bridges.

Music of the day was the Black Panther soundtrack.

Can Still Snatch

Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.

Warm-up – 3 Sets

  • 1:30 Airdyne
  • 10 Close Grip OHS (45#)
  • 20 Push-ups

My pinkies were up against the inside of the first knurl marks on the bar.

Power Snatch

  • 2x3x45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165
  • 3×175

Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.

Conditioning

12:00 AMRAP

  • 3 Strict Pull-ups
  • 6 Pistols
  • 3 Strict Chin-ups
  • 6 DB Snatch (50#)

I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.

Big Slow Sets

Still sore all over the place. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 2 Sets
    • 10/10 Single Arm Kettlebell Thrusters (26#)
    • 20 Superman Extensions
    • 100 Jump Rope

Strength

There was no way I was doing the front squats with my back. Lunges sounded like a good way to hit some legs.

5 Sets

  • 20 Dumbbell Overhead Walking Lunges (40#)

I alternated arms after 10 every set.

Conditioning

  • 10 Strict Chin-ups
  • 75 Thrusters (45#)
  • 10 Strict Chin-ups
  • 50 Overhead Squats (45#)
  • 10 Strict Chin-ups
  • 75 AbMat Sit-Ups

The Rx weight was 75# so I scaled back with a goal of going unbroken. I got through 50 thrusters and there was no way I was getting another 25 in a row. I broke and then finished the last 25. I was able to do the OHS unbroken. Big sets for those 2 movements, but each rep was really slow. I did 5-5 on the first set of chin-ups and then all sets of 2. Finished in 12:52.

Weekly Challenge

1:30 AMRAP

  • 1 Pull-up
  • 2 Push-ups
  • 3 Air Squats

Was combining the movements as much as possible while still hitting the require ranges of motion. When someone called out 45 seconds I about died! I figured we had 10-15 seconds left. Hard to count, so I may be wrong with a score of 12+4. If anything I think it would have been 11+4.

Double Scap

No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.

Warm-up – 4 Sets

  • 10 DB Snatch (alt)
  • 10 Goblet Squats
  • 5 Scap Pull-ups
  • 5 Scap Push-ups

Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats

Shoulder Press

  • 10×45#
  • 10×75
  • 10×85
  • 10×95
  • 10×105
  • 10×110
  • 10×115

Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.

Conditioning

5 Rounds

  • 10 Ball Slams (30#)
  • 5 Strict Chin-ups
  • 40 Lateral Hops

The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.

After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.

It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.