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.

Ten Triples

Not feeling anything from yesterday’s workout. Mowed up the leaves in the yard around noon today. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 30s/30s Lizard Stretch
  • 1:00 Row
  • 45s Wrist Stretch
  • 1:00 Row
  • 10 Goblet Squats (44#)

Strength

Front Squat

  • 6×95#
  • 6×135
  • 10x3x165

Programmed to be at 70% so this was probably a little low considering my estimated may back squat right now would be around 300 and this would only be 70% of 235. Good enough. Supposed to be 1:00 rest between sets but I was trying to go closer to EMOM.

Conditioning

3 Rounds

  • 15 Hang Power Cleans (135#)
  • 15 Burpees

Wasn’t even going to attempt going unbroken. My goal was 9-6 each round, which I was able to do. The second and third round were a fight to hold on. I kept getting lower in the hang in order to use my legs more and not my back. Started dropping under the bar more too and slowed down the cycle rate. Burpees felt pretty good. Finished in 4:45.

Hang On After Hangs

Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.

Warm-up

  • Dead Hang
  • Bottom Squat Hold
  • 200m Run
  • 15 Hand Release Push-ups
  • 200m Run
  • 15 Pass Throughs
  • 200m Run
  • 30s Handstand Hold

Strength

Shoulder Press

  • 5×45#
  • 5×75
  • 5x5x105

Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Push Press (95#)
  • Burpee
  • Hang Power Clean (95#)

Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.

Mobility

2 Sets

  • 1:00/1:00 Banded Samson Stretch

Active Life – Bulletproof Shoulders 13

  • 3 Sets (each arm)
    • 8 Single Arm High Pull (35#)
    • 45s Rest
  • 75s Wall Facing Handstand Hold

Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.

Sets of 5 or 3?

Walked 18 holes yesterday on a cooler day when it misted/drizzled off and on the entire round. Tt was actually quite comfortable though with pants and a long sleeve t-shirt under my golf polo. Instead of going to class today I decided to do yesterday’s programming because I need the squat work. Out in the garage around 5pm.

Warm-up

2 Rounds

  • 1:00 Airdyne
  • 10 Air Squats
  • 10 Shoulder Rolls (PVC)
  • 10 Good Mornings (PVC)

Strength

Back Squats

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 3×195
  • 5x3x225

I squatted off jerk blocks, so it was like an extra half rep each set. Need to get my new rack installed this weekend.

Conditioning

Warmed up my power cleans with five at 45# and at 95#.

15:00 AMRAP

  • 30 DU
  • 15 Power Cleans (115#)
  • 30 DU
  • 15 T2B

Started with 3×5 on the cleans, then went 5×3 for 3 rounds, and 3×5 in my 5th round. I had debated on 3×5 or 5×3 for toes to bars, but stopping at 3 felt right during the first round so I did 5×3 every round without issue. I think I’ve mentioned plenty of times how I don’t like the bar in my garage. I only missed one double under, at 14 in the first set of round three I believe. Finished four full rounds, the dubs, cleans, and 8 more dubs for 4+53. If I was going to do it again I might stick with the power clean sets but try doing 3×5 T2B throughout.

Shoulder Said No

Walked 18 holes yesterday. Finally a break from the heat and humidity! Went to the 4pm class today. Did some hanging on the rings and tried some swinging and my shoulder was complaining, so no ring muscle-ups yet.

Warm-up

  • 1:00 Assault Bike
  • 10 Burpees
  • 10/10 Step-ups (26″)
  • 2×10 Kip Swings
  • 6 Power Cleans (45#)
  • 6 Power Cleans (95#)
  • 3 Power Cleans (135#)
  • 3 Power Cleans (165#)
  • 1 Power Clean (185#)

Weightlifting

10:00 EMOM

  • 3 Power Cleans (195#)

These were all TnG reps. Was confident in the weight because we did the same exact thing several months ago and I had used 90kg (198#) that day. Maybe should have tried 205# today. I kept thinking about adding weight after the 5th minute.

Conditioning

4 Rounds – With a Partner

  • 400m Run
  • 30 Alternating Arm Dumbbell Snatch (50#)
  • 20 Burpee Box Jumps (24″)
  • 10 Bar Muscle-ups

Paired up with TJ. The run was together and then we split everything else right down the middle. I was hoping to be able to do 3-2 on the muscle-ups each round because I hadn’t even done two in a row since the Open! I felt good up there, so I did all 5 and then really pushed to get through each round unbroken. Surprised myself and was getting really good hip action to catch high. Of course my running was terribly fucking slow though. Finally in the last round I decided to pass the DB in the air and it wasn’t that bad, so mad I didn’t do it every round. TJ started out doing 5 pull-ups and 5 push-ups in place of muscle-ups, but upped to 10+10 after the first round, which was a better scale and gave me a little time to breathe after I finished the burpee box jumps. We finished in 24:06.

Muscle It

Got rained out for golf yesterday so it turned in to a rest day. I thought about going for a walk but it was fucking hot and humid.

Warm-up

  • 400m Run
  • 5:00 Stretching
  • 10 Hang Muscle Clean (45#)
  • 10 High Hang Power Clean (45#)
  • 10 Hang Power Clean (45#)

Weightlifting

Hang Power Cleans

  • 2x3x95#
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×195
  • 3×205
  • 3×215

Maybe my legs are coming back? Look like that was a PR.

Conditioning

  • 400m Run
  • 10 Muscle Cleans (155#)
  • 40 Push Ups
  • 80 Wall Ball (20#, 10′)
  • 40 Push Ups
  • 10 Muscle Cleans (155#)
  • 400m Run

I had planned on scaling back to 135# but Tom was going for it, so I had to do it. Heavy cleans are my thing anyway and I’m glad I Rx’d it. Paced the first run, did all singles on the cleans. All push-ups were done in sets of 5. I started out with 3×10 wall balls and pinning the ball against the wall for a 3 breath count instead of dropping it so I could go right into my next set. Then after those first 30 I started doing sets of 5 with a drop. I’d take a step back, breathe, step in, and pick it right back up. I think it helped keep me going when my legs and arms were starting to feel some fatigue. Same 5s on the push-ups and single cleans. Tried to pick up the pace on the run but I just can’t seem to do it when I’m breathing heavy like that. I did get a side stitch on the 2nd lap though, so I must have had some push. Finished in 14:23.

Having muscle cleans in a metcon was very different. I’ve done them plenty of times for lifting work, but never fatigued like that. Had a mental challenge to it as well because you really had to make sure not to drop under the bar.

Strict Sixty

Sold my power rack yesterday and did a bunch of clean up in the garage. Was exhausted last night. In for open gym at noon today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 5 Power Cleans (45#)
  • 5 Shoulder Presses (45#)
  • 5 Power Cleans (95#)
  • 5 Shoulder Presses (95#)
  • 5 Power Cleans (135#)

Conditioning

20:00 EMOM (alt)

  • 5 Power Cleans (165#)
  • 6 Strict HSPU

Did something like this almost 2 years ago when we were doing the Hybrid Open prep, but it was 185# back then. I’m not in that kind of shape, so scaled back the weight, but bumped up the handstand push-ups from the five I did. Had my belt out in case I needed it, but never put it on. Had to be a little more careful with the last 2-3 rounds when my back started to get tight. Was able to do everything unbroken though. Not sure I would have got through every round if I had tried seven HSPU. Sixty strict handstand push-ups is a lot!

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Didn’t even make it through two unbroken rounds today, but was almost 30 seconds faster than the last time doing this. 4:34 today. Tough with a tight back.

Kayak

We rented some kayaks for a couple hours over in Midland. Beautiful day for it!