Return of the Squat

Walked 18 holes again yesterday. My inner thighs are a little sore from the sumo deadlift high pulls I guess. Went to the 4pm class.

Active Life – Bulletproof Shoulders 1

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-up

Was supposed to be 3. Whoops.

Single Arm Shoulder Press

  • 2 Sets 6/6 x 30# DB
  • 10/10 x 40# DB
  • 10/10 x 44# KB

Maybe should have tried for the 50# DB, but class was about to start.

Warm-up

  • 1:00 Assault Bike
  • 15 Good Mornings (PVC)
  • 1:00 Assault Bike
  • 30 Air Squats
  • 1:00 Assault Bike
  • 5/5 World’s Greatest Stretch

Strength

Tempo Front Squats (5 second descent)

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×165

I had always been missing squat days since the gym switched ownership. Hell of a day to get back to it after not squatting in almost a year and a half. My core and obviously my legs are not used to the loading and so much time under tension. Gotta start somewhere though.

Conditioning

3 Rounds

  • 10 Deadlifts (245#)
  • 50 Double Unders

Warmed up with 5×135, 5×185, and 5×225. I was thinking 245 when I saw this workout with the Rx being 275# and that last warm-up set reinforced my decision. Wasn’t going to push it with a golf trip this weekend. It’s been over a year now since the last big back tweak, so will keep progressing slowly. The weight felt good during the workout. I did 2×5 every round with a short drop to relieve tension and switch my grip. Missed two dubs in the first round and then got the other two unbroken. Finished in 3:28 for a nice burner.

Gymnastics

  • 3×10 Bar Taps
  • Dead Hang Stretch

Seemed to be able to get a little deeper into extension in the kip swings.

Leet

Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.

Active Life – Shoulder Abduction 12

**Accumulate 2:00 OH Hold with 80-100% of shoulder press

4 Rounds

  • 30s Overhead Hold (135#)
  • 1:00 Rest

That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Push-ups
    • 10 Good Mornings (PVC)
    • 20 Single Unders
    • 20 Double Unders

Weightlifting

Power Clean – TnG Triples

  • 2x3x45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 2×230

I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.

Conditioning

  • 50 Calorie Row
  • 50 HSPU
  • 50 Sumo Deadlift High Pulls (95#)
  • 150 DU

Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.

Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.

Mobility

Tricep smash with barbell for about six minutes.

Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.

Kettlebell Thrusters

Body feels good. Went to open gym at noon.

Active Life – Shoulder Abduction 10

2 Sets

  • 100/100m Single Arm OH Carry (35# KB)

Conditioning

  • 1-2-3…10 Kettlebell Thrusters (35# KBs)
  • 5-10-15…50 Double Unders

Programmed it with dumbbells but figured I’d try something different with the kettlebells. Unbroken on all of the thrusters. Missed a double under in the round of 15 and another in the set of 40 otherwise all unbroken. Took me 7:59.

Accessory

4 Sets

  • 5 Evil Wheels
  • 5 Pendlay Rows (135#)
  • 10 Bird Dogs (3s pause)
  • 5 Box Jumps

Warmed up a little with 5×45 and 5×95 Pendlay rows and 5 box jumps at 24 and 30 inches. Wanted the box jumps to be high. I used 36″ for two sets, then 38.25 and 40.5. Little intimidating looking at the stack after not having jumped anything big in a long time, but no issues when I went for them.

Only One

My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.

Active Life – Shoulder Abduction 8

3 Sets

  • 10/10 Single Arm High Pull (26# KB)

Skipped ahead because I wasn’t doing extra overhead holding before class.

Warm-up

3 Rounds

  • 30s Handstand Hold
  • 20 Jump Rope
  • 20 DU
  • 10 Air Squats
  • 5 Box Jumps (24″)

Conditioning

  • 10:00 AMRAP
    • 50′ Double Overhead Walk (50# DBs)
    • 5 T2B
    • 5 V-ups
  • 5:00 Rest
  • 10:00 AMRAP
    • 50 DU
    • 5 Burpee Box Jumps (24″)

Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.

I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.

Accessory

3 Sets

  • 12/12 Kroc Rows (44#)
  • 45s Handstand Hold

Looking forward to golfing tomorrow because I need a rest day.

Light Wall Balls

Got a bit of a headache again a few hours after the workout on Friday night. Could have been from hitting the redline again or maybe from doing HSPU. Decided to take a rest day yesterday since I’ll go to the gym tomorrow instead of golfing. Plus it was hot and I just wanted to kick back, relax, and watch the CrossFit Games after being out-of-town to play in a golf scramble.

11-12-13…20

  • Wall Balls (14#, 10′)
  • Sit-ups

The goal was to go unbroken and it wasn’t that hard to do. Nice to go light for a change. Finished in 11:08.

Tabata Work

  • 4 Rounds Push-ups
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Hollow Rocks
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Push-ups

Bit of a false start when I set my phone app to reverse tabata. Had done 13 push-ups in those 10 seconds, which obviously affected things the rest of the way after resetting and starting over. I was able to do 17-17-12-11 on the push-ups, 36-30-35-36 dubs, 23-22-22-19 hollow rocks, 36-35-29-35 dubs, and 15-15-13-10 push-ups. Looks like missing a double under costs about 5-6 reps. This was harder than the wall balls.

Accessory

Wanted to get in the 4th shoulder abduction workout which was 3×10 single arm presses. Went with something a little more challenging and added the back work.

3 Sets

  • 10/10 Bottoms Up KB Press (26#)
  • 10/10 Suitcase Deadlift (28kg)

Gymnastics

  • 3×10 Kig Swings / Bar Taps
  • 3×5 T2B

First T2B I’ve done in months. Meh.

Quads of Sore-y

Sunday afternoon I spent 4 hours processing a bunch of reclaimed lumber… pulling nails, cleaning up the wood, and then cutting it down in to more manageable pieces. My back was really tight from so much bending over.

Walked 18 holes yesterday and was super sore. My legs kept giving out while walking and anytime I had to walk downhill I almost fell on my face. Quads are so fucking sore! Today I’ve started walking down the stairs backwards. I don’t think I even get this sore from “Karen.” Went to the 5pm class today.

Active Life – Shoulder Flexion 9

2 Sets Each Arm

  • 100m Single Arm OH Carry (40# DB)
  • 30s

Was supposed to be a minute rest between arms but I had to rush it to get done before class started.

Warm-up

2 Rounds

  • 15 Push-ups
  • 10 Shoulder Rolls
  • 10 PVC Passes
  • 200m Run

Strength

Bench Press (6×2 @ 80-85%)

** After each working set complete 5 strict pull ups.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 2×205
  • 5x2x215

I’ve definitely lost a lot from my 290 pound max. I did my pull-ups on the rope by reaching up as high as I could. Each set I alternated which hand was high.

Conditioning

20:00 AMRAP

** Alternate rounds with a partner. Finish the round you’re on.

  • 15 Calorie Row
  • 50 Double Unders
  • 15 Double KB/DB Front Squats (30#)

Partnered with Jason, who was missing his rope so struggled on the DU. With my sore quads I wasn’t going heavy on the front squats and the thirty pound dumbbells turned out to be just fine. I missed 3 or 4 times on my first set of double unders but then got 4 sets unbroken. Started out by pulling 1,400+ cal/hr and went faster each round, getting around 1,700 on the 5th round. I was probably though about 12 calories when the clock ticked over, but then we each finished out our 5th rounds.

No Go Bro

Sunday morning was wedding clean-up, drive home, and then chill because I was pretty damn tired. Walked 18 holes yesterday. Went to the 4pm class today.

Active Life – Shoulder Flexion 6

3 Sets

  • 10 Hollow Body Shoulder Flexion (5#)

I also did a little stretching / dead hang on the bar and my shoulder still doesn’t feel comfortable.

Warm-up

  • 3:00 Row (750m)
  • 2 Rounds
    • 5 Inchworms + 2 Push Ups
    • 30 Double Unders

Strength

Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×185
  • 3×205
  • 2×225
  • 4x3x205

I should have known when 185 felt heavy that it wasn’t going to go as I hoped. I shouldn’t have expected much when it’s been so long since I benched. Good decision to not try the 3rd with 225.

Conditioning

  • 50 cal Row
  • 4 Rounds
    • 15 Push Jerks (115#)
    • 50 Double Unders
  • 50 V-ups

Held about a 1,200 cal/hr average and finished in 2:30. With scaling back from 135 pounds, the plan was to try to do each set unbroken. After the first one I knew that wouldn’t be a smart move so I did 9-6 the rest of the way. I missed DU at 23 in the first set, something like 22 and 40 in the second set, forced myself to stop at 30 in the 3rd, and did the final set unbroken. The v-ups were done without stopping. Finished in 12:05.