Strict EMOM

I’m still sore from Barbara. Could feel some tightness in my low back this morning that seemed to be from the reverse hypers I did yesterday. Before lunch I got on the rower in the garage.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

To improve on a month ago my goal was a pace of 1:35/500m, which I beat without a problem. My splits were 1:15.9, 1:15.5, 1:15.3, 1:15.2, and 1:15.0. It always feels good to get negative splits and I was able to recover really well in the five minutes, which probably means I should be pushing harder for this type of workout. Supposed to go at 90-95%, but it’s hard to know what that is exactly, so maybe I’m my recovery is just improving. Averaged 1:34.2 and was 14 seconds faster overall than a month ago.

IMG_2492

Went to the 4pm class, which was a small one today.

Warm-up

  • 5:00 on a machine
  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
  • 2 Rounds
    • 5 Inchworms
    • 10 PVC Passes

Gymnastics Strength

10:00 EMOM

  • 5 Strict C2B Pull-ups
  • 5 Strict Ring Dips

Was programmed as 5 muscle-ups (same as last week), but my right shoulder is still bothering me, so I’m not doing those any time soon. Did strict pull-ups last week in this format, so tried chest to bars today. I did 3-2 for the first three rounds of pull-ups, but then did singles for the rest of the way. Dips were all unbroken.

Conditioning

5 Rounds

  • 10 Deadlifts (155#)
  • 20 Wall Ball (20#, 10′)

Knew I wasn’t trying the Rx 225. Thought about 185, but settled on 155 and figured I’d just be faster. Warmed up with 10×45, 5×95, and 5×125. My hamstrings started to feel tight in the 3rd set of deadlifts, but overall I felt good in this one, going unbroken on everything. Finished in 6:23.

Accessory

3 Sets

  • Dumbbell Curl 21s (25#)
  • 1:00/1:00 Single Leg Stand

Did the T Nation A version again for 21s. I could really feel the stands in my glutes after doing those deadlifts.

Get Out Front

On the rower by 8am with no warm-up. 🤷‍♂️

Engine Builder – Anaerobic

5 Rounds

  • 400m Row (high intensity)
  • 5:00 Rest

Was thinking maybe 1:40/500m before I started, but I quickly felt that was too slow. Results were:

  • 1:18.8 – 34 cals
  • 1:18.5 – 34 cals
  • 1:18.2 – 34 cals
  • 1:17.9 – 34 cals
  • 1:17.5 – 34 cals

Looking at some other’s results on BTWB I probably should have gone harder. It’ll take me some time to get the feel for my different rowing paces. I haven’t done this stuff in a couple of years.

 

Went to the 4pm class.

Warm-up

  • 10 Shoulder Rolls (PVC)
  • 10 Overhead Squats (PVC)
  • 10 Snatch Balance (PVC)
  • 5 High Hang Snatch (PVC)
  • 5 Hang Snatch (PVC)
  • 5 Snatch (PVC)

That got me warmed up!

Weightlifting

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

  • 45#
  • 75
  • 95
  • 115
  • 5 Sets 135

Wore my lifting shoes for the first time in two years. It was programmed for the working sets to be at 75% and if I go off my lift from a couple of weeks ago that would be 145. My right shoulder is feeling a little weird though so I stayed lighter and tried to work on a few things like a wider beginning stance and my speed. Started feeling snappy a few sets in to the 135.

In one of the sets I somehow hit my nose on the way back down. That was a first! Good thing it was a bar without center knurling.

Conditioning

15:00 AMRAP

  • 9 Deadlifts (155#)
  • 12 Hand Release Push-ups
  • 15 Sit-ups

I knew this one would be quick with no real reason to rest other than in the push-ups, so I started off hot out of the gate. It’s fun to do that from time to time and see how many people will follow along. 🙂 Deadlifts were all unbroken. I went 7-5 every round of push-ups and they slowed down but I never hit failure. Sit-ups felt fine the whole way. That’s another 180 reps today after doing 200 on Saturday! I got through 12 rounds the deadlifts and 2 push-ups.

Skill

Worked on handstand walking after class for about 15 minutes. Got a few good attempts in, but was really working to keep my legs together plus get the forward lean going.

Steaming

I started getting a headache on Monday night and still had a bit of it when I woke up on Tuesday. This seems to be happening now that I’m pushing myself harder in workouts. My body definitely told me it was a rest day yesterday, though I did get exercise clearing snow several times throughout the day.

Today I decided to stay home and do a garage workout instead of being out on the roads. We got a lot of snow.

Warm-up

3 Rounds

  • 200m Ski Erg
  • 10 Good Mornings (45#)
  • 5 Inchworms

Strength

Deadlift (Build to Workout Weight)

  • 10×45#
  • 10×135
  • 6×185
  • 3×225
  • 3×255

Conditioning

5 Rounds

  • 3 Deadlifts (275#)
  • 15 Thrusters (45#)
  • 12 Bar-facing Burpees

Came up with this based on the gym’s programmed workout which is an alternating EMOM of 3 heavy (athlete choice) deadlifts, 20 wall balls, and a 200m run (or 50 seconds of shuttle runs). Figured I’d get rid of the extra resting by making it a straight 5 rounds. No place for wall balls in the garage so empty bar thrusters sounded like a good swap. Obviously not running in the garage and wanted to get in more bar-facing burpees before the Open anyway.

I didn’t wear a belt in the warm-ups or the workout because it would get in the way for the burpees. Had thought about doing 315 when I first saw the gym’s workout, which probably would have been fine in the EMOM, but glad I cut back for this. I was resting too much before picking up the deadlift each time. Thrusters were at a controlled pace each round because the burpees were really jacking my heart rate. Was able to stick to my burpee technique and keep a pretty good pace every round on them. Finished in 11:01.

 

Accessory

DB Curl 21s

Remembered to stick to 7 reps for each part today. Did two sets with 15s and a set with 20s.

Skill

3:00 AMRAP

  • Double Unders

Started with 83 unbroken and had one or two other decent sets, but too many misses. Ended up with 253.

155 Grace

I’m feeling good after yesterday. Weather is warming up too. Went to the 4pm class.

Warm-up

4:00 AMRAP

  • 20 Jumping Jacks
  • 20s Dual KB Hollow Flutter Kicks (26#)
  • 5 Dual KB Deadlift (26#)
  • 5 Dual KB Hang Clean (26#)

Weightlifting

Tabata Mashup

  • Clean Deadlift
  • Elbow Punches
  • Muscle Clean and Press
  • Muscle Clean and Press
  • Power Clean and Push Press
  • Power Clean and Push Press
  • Power Clean and Jerk
  • Power Clean and Jerk

All with an empty bar.

3 TnG Power Clean & Jerk

  • 95#
  • 115
  • 135
  • 155
  • 175

I guess nothing said they had to be touch-n-go reps, but I wanted to save it for the workout.

Conditioning

“Grace”

  • 30 C&J (155#)

I’ve done it Rx with 135# plenty of times with a best of 1:57. I’ve also done it with 185# in 6:59. Have been wanting to give 155# a try, so today was the day. I thought I could go sub 3:30 with an outside shot at 3:00.

I was hoping to start out with five doubles and I was able to before switching to singles. Really had to start getting a wide landing and drop under the jerks more than I’d like in the second half. Finished at 3:15 so right in the middle of my goal range. Got a bad case of the burning lungs from that one!

Skill

Practiced handstand walking for a little bit, but wasn’t feeling the greatest being upside down.

Conditioning 2

After sitting at home for almost an hour I decided to do a little more since the rower is still sitting in my living room.

4 Sets

  • 500m Row
  • 1:00 Rest

Went as hard as I could on the first one then I slowly recovered a little more with each interval. Almost 10 seconds off my PR pace but I wasn’t expecting much after Grace. I couldn’t stand looking at the level 30 BTWB was giving me for a 500m workout due to some intervals we did a couple of months ago. At least I get a 71 out of this.

  • 1:32.4
  • 1:53.8
  • 1:53.0
  • 1:50.9

Have I mentioned how much I love having this rower? 🙂

 

More Tabata Gymnastics

My neck has been a little kinked all week after the wall balls on Monday and the HSPU on Tuesday. Legs and ass are still a little sore. Went to the 4pm class.

Warm-up

6:00 AMRAP

  • 6 Good Mornings (45#)
  • 6 Samson Lunges
  • 6 Box Step-ups (16″)
  • 6/6 Walking Single Leg RDL

Strength

Deadlift

  • 6×135#
  • 5×205
  • 4×255
  • 3×295
  • 3×325
  • 3×355
  • 3×385

Slowly getting that deadlift back and haven’t pulled heavy in over a month when I did the single with 405. This was a good max triple for now.

Conditioning

3 Rounds

  • 1,200m Assault Bike
  • 12 Deadlifts (195#)
  • 21 Box Jumps (20″)

It was bodyweight deadlifts, so I was glad to weight in at under 197 this morning so I could round down to the 195. That bike is a dream destroyer. Started out feeling good at 75 RRM but the burn kicked in by the end of the first ride and slowed a bit. Fought just to keep above 60 RPM in the other two rounds. Deadlifts felt so light after the strength work and were no problem unbroken. Having the shorter box programmed was nice because it was a chore for those first couple jumps after the bike and deadlifts. I got faster each round of my jumps and started jumping down part way through the 2nd round. Didn’t rebound, but it seemed faster than stepping down. Ending round one around 3:30, two around 7:00, and finished at 10:22. Enjoyed that one!

Gymnastics

8 Rounds (Tabata)

  • 20s C2B Pull-ups
  • 10s Rest

Did this extra work instead of the hamstring stretching that was programmed. Was wearing grips on my hands and my grip started giving out due to all the deadlifting. My plan was to do 5-3 butterfly as long as I could. Starting feeling nasty in round three. Made it through four rounds of 5-3 and the next set of five. In the set of three I started struggling and didn’t come off the bar, but was kind of resetting each rep to get through the three. It was all singles from there, getting 5-4-5. So I totaled 54 reps. I’ll take that!

I’m going to keep trying to get in pull-ups and toes to bars like this leading in to the Open because we know those movements always show up in high volume.

This week was really leg dominant in the programming. Wonder what next week will bring.

Sandbag It

My hamstrings were getting sore yesterday too. My quads, hammies, and glutes are all still sore today.

Warm-up

  • 2 Rounds
    • 40 Jumping Jacks
    • 10 Deadlifts (45#)
    • 30 Mountain Climbers
    • 16 Elbow Punches
    • 20 Alt. V-ups
    • 10 Back Squats (45#)
  • 7 Hang Muscle Clean (45#)
  • 7 Hang Power Clean (45#)
  • 5 Hang Power Clean
  • 5 Back Racks (45#)
  • E90S
    • 8 Hang Power Cleans + 8 Back Squats (65#)
    • 6 Hang Power Cleans + 6 Back Squats (95#)
    • 4 Hang Power Cleans + 4 Back Squats (125#)
    • 3 Hang Power Cleans + 3 Back Squats (155#)
    • 3 Hang Power Cleans + 3 Back Squats (175#)

Quickly decided I didn’t want to try 155# for the workout.

Conditioning

15:00 AMRAP

  • 1:00 Run around gym
  • 10 Hang Power Cleans (135#)
  • 10 Back Squats (135#)

Since we’re obviously not running outside we did a minute run around in the gym instead of 200 meters. Generally I don’t like when a cardio movement is subbed in as a timed piece, because there is no real incentive (other than improving your running) to run faster because a minute will always take a minute. I’m really good at sandbagging runs. 🙂 I’d rather work on my endurance with the barbell anyway since the Open has never had any type of running.

I did eight hang power cleans, dropped it, did the other two and transferred it to my back for all ten squats. Wore my belt the entire time, so was tightening and loosening it. Got through 6 rounds, the run, and the cleans.

Midline & Skill

5 Sets

  • 6 Evil Wheels
  • HS Walk Practice

Got some good tips from another member. My hands are too wide, probably from being used to wider stance for HSPU. Need to keep practicing with the Open coming up.

Winter Nancy

My shoulders felt a few tugs in bed last night, but no issues today. Went to the 4pm class.

Warm-up

  • 2 Sets
    • 20 Jumping Jacks
    • 10 Arm Circles Forward
    • 10 Arm Circles Backward
    • 10 Arm Crosses
  • 3 Sets
    • 100m Run
    • 10 PVC Passes
    • 10 Behind Neck Wide Grip Push Press (45#)
  • 3 Sets
    • 5 OHS (45#, 3131 tempo)

Conditioning

5 Rounds

  • 1,200m Assault Bike
  • 15 Overhead Squats (95#)

Winter version of “Nancy” for us here in Michigan, though most everyone did 500m rows. I figured the AB and OHS combo would blow up my quads and right away in the first set of squats I broke, doing 9-6. Continued that until I did the last 15 unbroken. I should have fought to do them all unbroken and recovered on the bike. I guess I was the Nancy today. I probably averaged around 60 RPM and was dipping under that in the last two rounds. Finished in 15:56, which is about 30 seconds faster than my time with the 400m runs this summer when I did all of the squats unbroken.

For some reason I originally recorded 16:56. When I saw my friend’s time on the whiteboard only 20 seconds off mine and knowing I beat him by over a minute, I remembered pushing to get those final reps done under 16 minutes. Now I feel better about my effort. That’s what happens when I don’t have my notebook on the floor and record it right away!

Strength

We had plenty of time again, so I pulled out a barbell. The NCFit programming is cutting back on the strength work a bit to focus on conditioning with the Open coming up.

Deadlift

  • 10×45#
  • 10×135
  • 10×185
  • 10×205
  • 10×225
  • 10×245

All sets with a neutral grip.