Déjà vu

Feeling a little sore in the upper back and chest from the workout last night. Made it to the 5:30 class.

Warm-up

  • 30s Bottom Squat Hold
  • 10 Wall Balls (20#, 10′)
  • 30s Bottom Squat Hold
  • 10 Burpees

Strength – Back Squat

  • 10×45#
  • 6×135
  • 5×185
  • 4×215
  • 3×245
  • 2×265
  • 1×285
  • 1×305
  • 1×315
  • 1×325

The last time I had more than 205 on my back was October 28th! I wasn’t expecting much today and was happy with anything over 300 pounds. Was much more difficult than I’d like it to be, but you can’t go almost 2 months without squatting heavy.

Conditioning

  • Buy-in: 10 Curtis P (95#)
  • 5 Rounds
    • 7 Push-ups
    • 7 Deadlifts (95#)
    • 7 T2B

Very similar to what I did last night. I could feel the push-ups in that first round. Finished in 4:53 with everything unbroken.

Midline

10-15-20-15-10

  • Sit-ups
  • Russian Twists (44#)
  • Double Unders

Took me 6:40.

Two Extra

Was delaying going to the gym, but finally got my ass in gear to get there with enough time to get in the thrusters before the 6:30 class. My quads are still sore to the touch! I’ve never had DOMS linger this long before. My back is still not great, but I need to get back into the gym routine.

Warm-up

  • Bottom Squat Hold
  • 5 Thrusters (45#)
  • 5 Thrusters (95#)

Thruster Attack – Week 1 Workout 2

10:00 EMOM

  • 5 Thrusters (135#)

It was only supposed to be 8 rounds, but I felt “good” so I did two more. Within minutes of finishing I was light-headed. Had enough time to recover while class warmed up and they were doing deadlifts. I jumped on the RH instead.

Reverse Hyper

  • 2x8x210#
  • 3x10x210#

Conditioning

  • 400m Run
  • 5 Rounds
    • 3 Curtis P (75#)
    • 7 Burpees
  • 400m Run

Definitely was going light today, which allowed me to go non-stop at a good pace. Finished in 8:38.

Midline

4 Sets

  • 3 Straight Partner Medicine Ball Passes (30#)
  • 3/3 Side Partner Medicine Ball Passes (30#)

Toasted Triceps

Got to the gym a little early so did some handstands after Crossover Symmetry Activation.

Inverted

8x

  • 30s HS Hold (facing wall)
  • 30s Rest

Did a sort of cartwheel up to the wall.

Warm-up

  • 3 Sets
    • 15s L-hang (supinated)
    • 5 Wall Squats
    • Zombie Kicks
  • 10 Shoulder Press (45#)
  • 6/6 Bulgarian Split Squats
  • 10 Shoulder Press (75#)
  • 6/6 Bulgarian Split Squats

It was a plain bar hang but I figured I might as well get in some L-sit time while there.

Strength

E3M – 6 Sets

  • 10 Shoulder Press (95#)
  • 6/6 Bulgarian Split Squats (2×44# KBs)

I was starting to really wonder if those handstands were a good idea around set 3 here. The split squats actually felt pretty good today.

The Basics

8 Sets (Tabata)

  • 20s Air Squats
  • 10s Rest

I did 16 for the first 7 sets and then 18 to finish for a 130 total. So simple, but anything but easy.

Conditioning

  • Buy-in: 10 Curtis P’s (95#)
  • 5 Rounds
    • 7 Push Ups
    • 7 Deadlifts (185#)
    • 7 T2B

When I went to do my first set of push-ups it was like whoa! Triceps smoked already this week. I think I did a set of 3 Curtis P’s to start and then singles, taking just over 2 minutes. Unbroken on the other movements even though I was hanging by fingers at the end of some of the toes to bar sets. Killer grip combo there. Only used one bar, but added 45# plates outside of the collars to save some time. Finished in 6:44. I was feeling this a lot more than expected afterwards.

Will get in some ROMWOD tonight.

Parter Chipper with Birthday Bryan

Did a ROMWOD in the middle of the day. Went in early to snatch and finished up, so skipped the warm-up but did the rest of the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets

Weightlifting

Snatch (all full squat)

  • 3x20kg
  • 3x40kg
  • 3x50kg
  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 15:00 EMOM
    • 1x75kg

I missed twice in round 3 and didn’t try a 3rd, then missed once in the final round but got back on it for a make.

Strength

E3M – 6 Sets

  • 8 Back Squats (185#)
  • 8/8 Kroc Rows (53#)

Didn’t even do any warm-up reps since I had done all of the squatting with the snatches. I work up a hell of a sweat with this combo, even in round 2 already. Must be from that bent over position being harder to breath. I really am taking my time with the rows, resetting every rep and not doing any kind of bouncing. Tried to focus on engaging my hamstrings and glutes in the squats too, which felt different, but good. Might as well work on this with the light weights for the next few weeks.

Conditioning

Partner with Bryan

  • 100 cal Row
  • 90 Wall Balls (20#, 10′)
  • 20 Curtis P (135#)
  • 80 cal Row
  • 60 Wall Balls (20#, 10′)
  • 16 Curtis P (135#)

Took us 20:12. We evenly split everything with 25-25 cal, 25-20 wall balls, singles, 20-20 cal, 30 wb, and singles. Those Curtis Ps took forever. Don’t remember the last time I did a set of 30 wall balls. I thought I was in trouble when I got to rep 14. Need to push through like that more often.

Grip Width

In for the 9am this morning. Was looking forward to getting in a “normal” workout after the first 3 days of this week.

Warm-up

  • Bottom Squat Hold
  • Shoulder Hang Stretching
  • Banded Shoulder OH Stretch
  • Overhead Squat
    • 4×45#
    • 4×75#
    • 4×95#
    • 4×115#

Did the OHS with my progressing grip width. Getting better and better.

Strength & Gymnastics

12:00 EMOM (alt)

  • 4 OHS (135#)
  • 6 Strict Ring Dips

The last knurl ring was in between my middle and ring fingers, which is probably about halfway between my jerk and snatch grips. I know I wouldn’t have been able to do 6 sets like that a month or two ago.

Conditioning

5 Rounds

  • 3 Curtis P (75#)
  • 6 Push Press (75#)
  • 10 Lateral Bar Hops

Kept it light so I could try to go unbroken. Made it, but another 10 or 20# would have definitely meant breaking at some point with the barbell. Lateral hops were a quick rest from holding the weight. Finished in 3:56.

3 Rounds NFT

  • 30/30m Prowler Sprint (High, 135#)
  • 200m Run

Went lighter than usual and tried to keep it explosive.

Wall Meet Face

Didn’t feel like a very good night of sleep again, probably something to do with the change it diet yesterday. Made it to the gym early to get in the first rowing session of the week before 9am. Didn’t have time for a warm-up though.

Row

4x

  • 500m
  • 1:00 Rest

This is supposed to be a good estimation of 2k potential by adding up the row time plus another 10-15 seconds. With that in mind, I set an aggressive goal of 1:37. Made the first two intervals at 1:36.4 but hit the wall hard at the end of the 3rd, and then had nothing left in the 4th. Averaged a 1:38.7 which would still work out to a solid potential PR. Rank of 95 on BTWB for this workout so good shit.

rowing-wod-w7s1.png

Update: I actually forgot that I tried an increased drag factor. I can’t remember exactly what it was, but pretty sure it was something between 135-140. I’m sure that had something to do with how much I was destroyed by the end. Going to try sticking around 132-133 for this next phase and see how it goes.

My legs were smoked and I was out of it for the entire class. Tried to get in some solid work though.

Strength: 3 Shoulder Press + 3 Push Press

  • 45#
  • 65#
  • 95#
  • 105#
  • 115#
  • 125#
  • 135#

Took it slow and easy.

Accessory

4 Sets

  • 5 Good Mornings
  • 5 Pendlay Rows (Supinated Grip)

Went with 115-135-155-155# for the good mornings and 135-155-165-175# for the rows.

Conditioning

5 Rounds

  • 5 Curtis P (45#)
  • 10 Wall Ball (14#, 10′)
  • 75 Jump Rope

Scale city! My goal was to just move because I knew I didn’t have any intensity left in my tank. Yep, those are singles on the jump rope, which are not easy. Can’t keep a rhythm at fatigue. I had to break them up into a lot of sets after the first round. Went unbroken on the other two movements though and just tried to keep moving even though it was slow. Took me 14:34.

So Sore

My legs have been so fucking sore yesterday and today. Sunday hit me hard and the 107 wall balls yesterday didn’t help.

Warm-up

  • 3×10 Reverse Hypers (210#)
  • Bottom Squat Hold
  • Hip, hamstring, calf, and ankle stretching

Strength

Pause Back Squats (2s in hole)

  • 5×45#
  • 5×115#
  • 5×185#
  • 2×225#
  • EMOM 10:00 – 2×245#

Good grind. Having been squatting much in the last month after a pretty good back tweak on vacation.

Conditioning

8:00 AMRAP

  • 1 Curtis P (95#)
  • 2 Snatch
  • 3 OHS
  • 4 T2B

Not sure why, but I’ve always remembered a Curtis P being a squat clean so that’s what I did. Most results I’ve found through Google and a video from SealFit show power clean so I guess that’s what I’ll do in the future. Shit, some results even said it was a hang power clean. So who is right?

This felt pretty rough at the beginning with my legs so tight. I dropped the bar after the Curtis P since I had to reset my hand position anyway. Snatches right into OHS unbroken each round. Started out as a sub 1:00 pace, started to fall off, but then with 1:30 left I turned it on to catch up and get exactly 8 rounds. Had about 7 seconds after dropping off the bar, but that’s not enough time to get to the bar and complete a Curtis P, so I assumed the rest position.

5x

  • 100m Sprint
  • Walk back to recover

Again, pretty tight in the first sprint, but felt pretty good after that. My shoes felt a little odd after wearing lifters for about 40 minutes.

Rest day tomorrow to golf!