Jerk Block Squats

Yesterday I played a quick 2.5 hour round of golf riding in a cart. Earlier this week I posted some thoughts about the CrossFit Games changes. Go check it out.

Out in the garage around 11. Had to fix one of the adjustable dumbbells first, which got bent when it tipped over last week.

Active Life – Bulletproof Shoulders 14

15:00 for quality

  • 10 Pass Throughs
  • 30s Double DB Overhead Hold (35# DBs)
  • 60m Farmer Carry (53/50# KBs)
  • 10 Push-up T

Got through 5 rounds. I thought I was going light for the overhead hold, but those were tough.

Strength

Back Squat

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×195
  • 5×205
  • 5×215
  • 5×225

My back felt weird in the 135 or 165 set and I got a little worried. Things loosened up and I concentrated on my positions. Those last sets felt heavy. What a difference 2 years makes. It’ll come back though if I keep slowly increasing the weight and/or reps each squat session.

I was squatting off the jerk blocks again. Not ideal. Last Sunday I did a bunch of work compressing the gym stuff and cutting down on reserved floor space to prep for parking two vehicles in the garage. Need to get that new rack up.

jerk-blocks-squat.jpg

Conditioning

2.09 Mile Run

Feeling better with my running. Took 19:34. Still a long way to go.

2018-09-22-splits

Finishing up lunch and then I’ll mow the lawn before spending more time reorganizing the garage.

Odd Rest Periods

With the way my back was feeling this weekend and then an uncomfortable feeling with the final heavy thruster yesterday, when I saw back squat singles programmed today I was going to stay home and do something in the garage. Changed my mind because I could sub something in during class. Went to 4pm.

Warm-up

  • 200m Run
  • 1:00/1:00 Twisted Cross
  • 1:00/1:00 Banded Lat Stretch
  • 200m Run
  • 20 Air Squats

Active Life – Bulletproof Shoulders 4

2 Rounds

  • 5/5/5 PVC Passes (standing, squat, prone on chest)
  • 30s Overhead Hold (35# KBs)
  • 60m Farmer Carry (35# KBs)

2 Sets (each arm)

  • 100m Single Arm Farmer Carry
  • ~ 1:00 Rest

The idea being to set a MAX carry. I used the 28kg KB and then the 40kg, which was tough. Probably not the greatest to tax my grip right before a bunch of pull-ups.

Conditioning

5 Rounds

  • 30 cal Assault Bike
  • 14 C2B Pull-ups
  • Rest

Oddly programmed workout with the way the rest was programmed and all the stuff that had to be done in class (we didn’t even have time for the handstand hold cash out). It said to pair up in a team of 3 to share a machine, so basically your rest would be less than twice as long as it would take to get through your work on the machine. We paired up with one other person for less than 1x rest. That Assault Bike is no fucking joke. My legs were burning up already in the first round. I averaged about 2:00 on the bike each round and if I had to estimate, got about 1:30 of rest once I finished my C2B. I think I did my C2B like so:

  • 4-4-1-1-1-1-1-1
  • 4-4-3-3
  • 4-4-3-3
  • 4-4-3-3
  • 4-3-3-2-2

The first round was a bit of an anomaly and I’d be lying if I said I wasn’t worried for the rest of the workout as I finished those 6 singles. I may have actually done a double and then 4 singles, but can’t remember for sure. I think I forgot how to use my kip to drive up to the bar since it had been 4+ months since doing any C2B pull-ups. I felt much better on the bar from the second round forward. I stuck to a regular kip since I’m not ready to subject my shoulder to the butterfly yet. A 20 minute clock ran out just after I got off the bike for the last time, but I finished my last round, so total time was around 21 minutes.

Weird workout, but I was able to get in a solid 10 minutes of work on the Assault Bike (probably more time than I’ve been on it total in my life) and I did 70 chest-to-bar pull-ups.

Will I Be Sore?

Active Life – Singe Leg Bias

Warmup – 2 Rounds

  • 5/5 Lateral Box Step-ups (30″)
  • 10 Squat Press Outs (25#)
  • 10 Groiners

Workout – 6 Sets

  • 12 Front Rack Box Step-ups (20″, 95#)
  • 1:00 Rest

Went lower after standing next to the box and seeing where my knee was. Plus I haven’t had these in weeks and the reps are increased.

I knew the back one takes a long time and is taxing on my back anyway, so I didn’t do any cardio.

Active Life – Back Max

3 Rounds

  • 12 Alternating Single Leg Deadlift (125#)
  • 12 Romanian Deadlift (125#)
  • 12/12 Kroc Rows (53#)
  • 12 Evil Wheels
  • 30s Double KB Overhead Hold (50#)

Can’t wait to see if I get super sore again, like the last time I did this.

How Many?

I had some plans to workout yesterday since one of my 4 workout days in a row was an easy recovery day. Got busy around the house so I rested. My legs started getting tight later in the day, but I’m surprised my shoulders weren’t feeling anything from the overhead carry and thruster combination.

Warm-up

  • Bottom Squat Hold
  • Air Squats
  • Bar Taps

Conditioning

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

  • Pull-ups
  • Box Jumps (24″)

Got some new grips from Bear Komplex and they’ve really improved the design since my last pair. They didn’t eat into my fingers at all, but will take a bit of use to get roughed up and be able to hold chalk.

I was able to do all of the pull-ups unbroken and did jumps with a step-down. I was having the hardest time keeping track of what round I was on though. It started when I did 8 jumps in the round of 7 and then I repeated the sets of 3. Extra credit I guess. Finished in 6:04.

Active Life – Back Max

 

3 Rounds

  • 12 Alternating Single Leg Deadlift (115#)
  • 12 Romanian Deadlift (115#)
  • 12/12 Kroc Row (53#)
  • 12 Evil Wheels
  • 30s Double KB Overhead Hold (44# KBs)

Bumping up to 12 evil wheels was a challenge after everything has been sets of 5 or 8 so far. The double kettlebell hold was a challenge.

Skill / Conditioning

2 Cycles

  • 4 Rounds
    • 20s T2B
    • 10s Rest
  • 20s Rest
  • 4 Rounds
    • 10s Bottom Squat Hold
    • 20s Bottom-to-bottom Squats
  • 40s Rest

I’ve done sets of 6 for a straight 8 round Tabata of T2B so I figured 7 was a good number. Turned out perfect. After 7 unbroken rounds I hit failure in the very last round and had to do 4 plus 3 singles. I did sets of 14 squats in the first cycle and in the second cycle I did 3 sets of 12 with 13 to finish. I forgot how much these squats burn.