Slick Saturday

I felt rough after getting home last night but pretty good this morning. Made it for the 9am class on slick roads.

Warm-up

Thunderstruck

Hang from rings and do a burpee every time the song says “Thunder.” My hands didn’t really want to hang but the rings are easier than the bar. Those couple long hangs were rough.

Conditioning

39:00 AMRAP (w/ partner)

  • E3M (starting at 3:00) both run 3x down and back (~360′ total)
  • 200 Sit-ups
  • 50 Burpees
  • 100 cal Row
  • 100 Wall Balls (20#, 10′)

Partnered up with Weston. There ends up being 12 sets of running. We did 10 sit-ups at a time except for the beginning of round two where we started with a set of 20. Burpees were 5 at a time, row broken into 25 cals, and first round of wall balls was 25 at a time. I was on the wall balls at the end and held on for 33 reps, so we needed about two more minutes (not counting run time) to finish.

That was a good burner and work/rest split.

Conditioning 2

In the afternoon I jumped on the Airdyne (AD2) for 20 minutes, going 6.96 miles, which was exactly 500 calories. I could feel some fatigue in my legs.

Uneven Dumbbells

Back to work yesterday and it was a rest day. My lats and biceps are sore. Went to the 4pm class.

Warm-up

  • 3 Rounds
    • 1:30 Row (1:00 moderate / :30 recover)
    • 10 DB Sumo DL (30# DBs)
    • 20s DB Front Rack Hold (30# DBs)
    • 10 Up Downs
    • 20s Dead Hang
  • 9 DB Deficit Push-ups
  • 9 Ring Rows
  • 7 DB Up Downs (30# & 40# DBs)
  • 7 Jumping Negative Pull-ups
  • 5 DB Burpees (30# & 40# DBs)
  • 5 Strict Pull-ups

Conditioning

8 Rounds

  • 250m Row
  • 10 DB Burpees (30# DB & 40# DB)
  • 5 Strict Pull-ups

The Rx was 35#, but we only have one dumbbell that weight. Tried out kettlebells but that was no bueno. Settled on using a 30# and a 40#, then just swapped hands every round. Worked out well actually and as a bonus got in some unilateral movement. I started off in the low 1:50/500m on the rower and then settled in at 1:55-1:57 the rest of the way. Did all singles on the bar so I didn’t have to waste energy on the negative or take long breaks between doubles or triples. Finished in 21:10.

On My Feet

Spent a lot of the day on my feet walking at a big community garage sale, walking 9 holes of golf, and mowing the lawn. The iOS Health app said I went 7.2 miles so I figured I could skip my run this week. I did get out in the garage before 7pm though.

Active Life – Bulletproof Shoulders 9

15:00 AMRAP

  • 200m Ski Erg (medium pace with damper on 3)
  • 20s Supinated Grip Bar Hang
  • 10/10 Single Arm Suitcase Deadlift (53#)
  • 10 Push-up Shoulder Taps

Got through 6 rounds plus 180 meters.

Breathing Practice

Slight headache last night again after pushing hard in the day’s workout. This has happened several times lately. Maybe I’m not hydrating enough.

Active Life – Shoulder Abduction 11

**Accumulate 3:00 Pronated Bar Hang

6 Rounds

  • 30s Dead Hang
  • 30s Rest

Doing some overhead carries tomorrow, so I decided to jump ahead and add this one in today. I was out in the garage around 11:30 and then hit the road.

Run

Went 3.85 miles in 41:00, with a short rest in the middle when I ran into some friends. Good day to practice my breathing, which I seemed to fall into naturally as soon as I took off. Felt like I had a better pace, but that’s fine on a recovery day.

72 Pull-ups

Went to the 4pm class.

Active Life – Shoulder Abduction 5 & 6

4 Sets

  • 10 Knee Supported Shoulder External Rotation (5#, alternate sides each set)
  • 30s Supinated Bar Hang

Warm-up

  • 1:00 Assault Bike
  • 20 Air Squats
  • 1:00 Assault Bike
  • 5/5/5/5 World’s Greatest Stretch
  • 1:00 Assault Bike
  • 10 Front Squats (barbell)

Weightlifting

Squat Clean

  • 5x20kg
  • 3×40
  • 3×50
  • 3×60
  • 2×70
  • 1×80
  • 1×90
  • 1×100
  • 2x1x105

Holy shit my squat is weak. I could barely stand it up so I stuck with 105 for a final rep. I put on my belt for the last one, which helped my midline and did feel better. I can power clean that shit all day long, but can barely stand it up now.

Conditioning

  • 30-24-18 Pull-ups
  • 100-75-50 Air Squats

After the swings and T2B felt okay yesterday I figured I’d give regular kipping pull-ups a try today. Wasn’t going to do butterfly and put all that strain on my shoulder though. The last time I did pull-ups was on April 1st, so over 4 months ago! It had been so long when I pulled out my grips I remembered I hadn’t been able to completely break them in.

The reps are a 2x scale from the Rx of 15-12-9 muscle-ups. Maybe doing pull-ups when there are 72 reps wasn’t such a good idea, but I’ll find out how the shoulder feels over the next few days. Going in I thought it would be a good goal to be able to do three even sets each round and surprisingly I was able to do the 3×10, 3×8, and 3×6 without any trouble. My air squats were slow but controlled and I kept moving through each set. Finished in 13:06.

After class I jumped up and did a bar muscle-up, which felt fine too. Something is still going on in my shoulder, but if I can do movements without pain I’ll try.

I Found a Limit

Walked 18 holes yesterday and went to the 4pm class today.

Active Life – Shoulder Abduction 2

Accumulate 2:00 Pronated Bar Hang

4 Rounds

  • 30s Dead Hang
  • 30s Rest

Warm-up

2 Rounds

  • 15 Push-ups
  • 10 Shoulder Rolls (PVC)
  • 20 Calorie Row

Strength

Bench Press (5×1)

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×185
  • 2×205
  • 1×215
  • 1×225
  • 3x1x235

A long way from my 290 max.

Conditioning

21:00 EMOM (alt)

  • 15 Calorie Row
  • 10 Bench Press (155#)
  • 15 Kettlebell Swings (70#)

I’ve been feeling good on the rower, so I said the hell with it and went for it, doing 2,000 cal/hr for the first two rounds, finishing each in about 28 seconds. I was able to do the bench press unbroken for those two rounds too. Then I started to crash and burn! I think I did 1,600+ for a round or two and then tried to keep it over 1,200. Did 6-4 on the 3rd set of bench and then the final 4 rounds were a struggle to finish in the minute by doing 4-3-3 and almost failing on the last 2 rounds. Especially not being able to start on time because the rows were taking longer and I needed a few breaths. My hands were so fucking sweaty I even had to put the KB down and scaled back the reps to 12 with 7-5 for the final 3 rounds.

What a fucking disaster! I found my limit on the rower for an EMOM like this though. I think it would have been a much different story if I had just gone out at 1,600-1,700 cal/hr.

Walked 400 meters to cool down a bit.

The Don

Went to the 10am.

Warm-up

  • 400m Run
  • 2x
    • 20 Air Squats
    • 10 Pass Throughs
    • 30s Dead Hang

Conditioning

“The Don” – Partner Style

  • 66 Deadlifts (115#)
  • 66 Box Jumps (24″)
  • 66 American Kettlebell Swings (53#)
  • 66 V-ups
  • 66 Sit-ups
  • 66 Ring Rows
  • 66 Thrusters (55#)
  • 66 Wall Balls (20#, 10′)
  • 66 Burpees
  • 66 Double Unders

Partnered with Weston. BTWB said the deadlift should have been 110, which seems like a weird weight. I had to do V-ups instead of knees to elbows and ring rows instead of pull-ups. For the deadlifts, KBS, v-ups, sit-ups, thrusters, and wall balls we each did three sets of 11. For the box jumps, ring rows, and burpees we each did 3 sets of 6 and 3 sets of 5. Dubs were a quick set of 33 each to finish at 22:25