Twenty Fives

Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.

Warm-up – 3 Sets

  • 3/3 Turkish Get-ups
  • 5/5 KB OHS (35#)
  • 10/10 Single Arm Single Leg RDL (35# KB)
  • 10/10 Single Leg Glute Bridges (pause)

Conditioning

  • 2 Rounds
    • 25 Ring Dips
    • 25 Deadlifts (135#)
  • 2 Rounds
    • 25 Pull-ups
    • 25 Step-ups (24″)
  • 2 Rounds
    • 25 Push-ups
    • 25 MB Cleans (20#)

I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.

flat-stanley.jpg
Flat Stanley for my niece’s preschool class. He’s looking a little thin so I’m trying to bulk him up.

Doing Singles

Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • Dead Hang
  • 3 Sets
    • 10 Glute Bridges (pause at top)
    • 15s L-sit
    • 200m Row

Forgot how hard the L-sits are. Need to start doing those again.

Accessory

  • 4×10 Double Kettlebell Deadlift (44# KBs)
  • 3×25 Push-ups
  • 2 Sets
    • 20 Double Kettlebell Front Rack Walking Lunges (35# KBs)
    • 10/10 Kroc Rows (53#)

I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.

Conditioning

10:00 AMRAP

  • 10-12-14… Row calories
  • 5-6-7… Deadlift (185#)

Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.

All The Posterior Chain

Meant to workout yesterday at home, but was busy with projects for my workshop and time flew by. At the gym today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • Bottom Squat Hold
  • 10 Deadlift (45#)

Conditioning

4 Rounds

  • 20 Deadlifts (135#)
  • 40 Lateral Bar Hops
  • 20 Push-ups

I thought about putting on my belt and decided I didn’t need it. I split the deadlifts into 12-8 every round with a quick break. All push-ups were 10-10, with some slow down on the final 5 reps. Finished in 6:13. Was a much quicker workout than I was expecting.

Test

  • 400m Walking Lunge

Been over 2 years since I did this I think. Felt pretty good considering I was doing a lot of lunges the last time. Not at a track, so the distance may not have been right, but I set a 6 second PR with 11:55. Next couple of days will be rough.

Midline

3 Rounds

  • 20 Weighted V-ups (10#)
  • 20 Russian Twists (35#)
  • 20 Shotguns

The combination of v-ups and shotguns was not cool.

Ugly Combo

Another got one! Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper
  • Bottom Squat Hold
  • Dead Hang
  • 5 Sets
    • 5 Clean Pulls
    • 4 Power Cleans
    • 3 Front Squats
    • 2 Squat Cleans

I used 45# for 3 sets and 75# for 2 sets.

Weightlifting

Clean Pull + Power Clean + Squat Clean

  • 1 @ 95#
  • 1 @ 115#
  • 5 @ 135#
  • 5 @ 155#

Stayed light. I’m not going to rush back and fuck things up again, especially since a 175# clean did me in on the last tweak.

Conditioning

4 Rounds

  • 25 Deadlifts (135#)
  • 25 Wall Balls (20#, 10′)

Ewww! I cut back from the 165# Rx and wore my belt, loosening it up during wall balls. I went 10-8-7 on each round of deadlifts. 15-10 on the first 3 rounds of wall balls and then 25 unbroken to finish in 9:37. Went much better than I expected.

Rankel

This shoulder impingement is really starting to piss me off. Felt pretty good last night and today after the 40 minute workout. Went in at 10am.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 10×45# Deadlift
  • 6×135# Deadlift

Conditioning

“Rankel” – 20:00 AMRAP

  • 6 Deadlifts (185#)
  • 7 Burpee Pull-ups
  • 10 American KBS (62#)
  • 200m Run

Scaled the deadlift back from the 225# and we don’t have a 2 pood (71#) kettlebell, so I used the heaviest we had. My legs felt heavy on the run from yesterday’s workout. Finished 6+18.

I’m AMRAP’d out for awhile. 25, 40, and 20 minute AMRAPs in the last 4 days!

Accessory – 4 Sets

  • 200m Farmers Carry
  • 45s HS Hold

I held a 25# and a 15# bumper plate, switching at the turn-around. On the last set I held the handstand for 1:30.

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.

Rip Your Thumbs Off

Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • 20 Shoulder Taps
  • 12:00 EMOM (alt)
    • 45s Jump Rope
    • 16 Russian KBS (35#)
    • 8 Squat Broad Jumps

Worked up a hell of a sweat from that EMOM.

Strength

Clean Grip Deadlift (hook gripped everything)

  • 10x20kg
  • 10×40
  • 5×60
  • 5×80
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Conditioning

10:00 AMRAP

  • 4 KB Cleans (44# KBs)
  • 8 KB Front Rack Walking Lunges (44# KBs)
  • 8 Box Jumps (24″)

It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.

Extra Credit

Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!