3 Part Sunday

My back seems pretty much the same. Made it to the gym today though. Programmed something I could do. 🙂

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang

Conditioning

Rested about 10-15 minutes between each workout.

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 HSPU

I went 9-8-8 on the first set of HSPU, which was maybe a little aggressive and caused me to have to rest more the rest of the way. I did the rest in all sets of 5 and really focused on a big kip with my hips to save my shoulders. Finished at 9:14.

25 Rounds

  • 2 Burpees
  • 2 T2B

I’d done this once before, almost 3 years ago in 6:08. Hadn’t looked that up until writing this though. Finished in 6:33 today. Could feel I was going a bit slower due to my back. A lot of hip action in this one.

2 Rounds

  • 25 Push-ups
  • 50 Air Squats
  • 25 American KBS (44#)

Felt like my arms would give out after the HSPU and burpees, so I started conservative with 9-8-8 on the push-ups. The squats bothered my back more than anything else today, so I took them really slow. Kettlebell swings were unbroken both rounds. I stuck to the same sets on my 2nd round of push-ups and probably should have pushed for 2 sets. Finished in 6:34.

Quite a bit of midline work today. Will see how my back feels tonight.

Pulling Out Left

I golfed yesterday, but my back is still not great. I tried to get there early to hit the range, but there was nobody in front of our tee times, so we ended up getting off really early and I had almost no time on the range. I was favoring my back and anticipating jolts of pain, so I kept pulling out of my swing and hitting everything left all round. This morning seems about the same as yesterday, so I pulled out of the club championship this weekend. Bummed! 😦 With a 9am shotgun start both days, my back wouldn’t loosen up that early and it was not fun playing yesterday with the anticipation on every swing.

Today’s workouts for the gym had a bunch of barbell work, which I’m not ready for. So I made some adjustments to yesterday’s programming and hit it out in the garage.

Warm-up

15:00 EMOM (alt)

  • 40s Jump Rope
  • 8 Ring Rows + 8 Push-ups
  • 8/8 Single Arm OH Lunges (35# DB)

I like these longer warm-ups. Really work up a sweat and get in more aerobic work.

Conditioning

7:00 AMRAP

  • 50 Double Unders
  • 15 MB Cleans (20#)

I don’t know if I was favoring my back or what, but missed a lot on my dubs. Had a nice burn on the medicine ball cleans. Finished 4+9.

  • 5:00 Airdyne
  • 3 Rounds
    • 1,000m Ski (@ 5k pace)
    • 2:00 Airdyne

It was an easy recovery pace on the Airdyne, which was 55-60 RPM for me. I decided on a 2:00/500m pace for the ski erg and kept to it, finishing each 1k in a split second under 4:00. Not an impossible pace for those intervals, but not completely comfortable either. Total time with transitions was 24:25.

Sit & Pull

My back is a little better today, but still not great. Out in the garage around 4pm.

Warm-up – 5 Sets

  • 10 Snatch Shrugs (45#)
  • 15 Air Squats
  • 20 Double Unders

The right shoulder was getting stuck from the work I did yesterday. Air squats didn’t feel very good to start, but loosed up a lot after the first two sets. Did them slow and controlled. Double unders were a bit of a challenge.

Accessory – 5 Sets

  • 10/10 Bottoms Up KB Press (20#)
  • 10/10 Landmine Row (55#)

Stayed light because I didn’t want to stress out my back. So I bumped up the set count instead of 3.

Conditioning

  • 36-24-12 Seated Rope Pull-ups (alternate hands every rep)
  • 30-20-10 KB Snatch (35#, switch arms every 5)

This was the workout programmed at the gym and it looked fun, so I wanted to do a variation of it. It was programmed with 6-4-2 (for men) rope climbs at 15′ so the pull-ups were my substitution. I tried to make sure I did 6 back-to-back before taking rests. Normally would have gone heavier on the snatches, but that was good for today with my back. I only took very short breaks to tighten the screw on my adjustable kettlebell. The original workout had a 12 minute time cap so my scaling worked well, finishing at 8:49.

Midline – 5 Sets

  • 20s Bird Dog
  • 10 Single Leg Glute Bridge
  • Switch sides…
  • 20s Bird Dog
  • 10 Single Leg Glute Bridge

Expected the bird dogs to be harder. The glute bridges were not the best choice and could feel them in my back more than any of the other movements from the day.

Keep it Unbroken

My back has been tight since the workout yesterday. Had a chiro appointment today. Last one to use up my FSA before we change insurance at work. Glad to be switching to a HSA plan. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • HS Hold practice
  • 2x
    • 20 Jumping Jacks
    • 10 Plyo Lunges
    • 10 PVC Passes
    • 5/5 PVC Around the Worlds
    • 10 Toe Touches

10:00 EMOM (alt)

  • 7 OHS (115#)
  • 10 T2B

My shoulders felt solid as fuck on the overhead squats! Thought about bumping it up after 2 rounds but didn’t want to push it with my back. Need to ease back into this stuff. Tried to work on quick cycling with the toes to bars, which were unbroken every set.

Conditioning

25:00 AMRAP

  • 10 Pull-ups
  • 15 American KBS (44#)
  • 20 Step-ups (24″)
  • 25 Double Unders

I had on my grips, but not with my fingers through the holes so I could quickly flip them around out of the way. It worked great again. I did the same during the EMOM. I wasn’t even going to try box jumps for that many reps; I knew my back would blow up if I did. Was able to go unbroken on every movement through the entire workout, even the dubs. Felt better and better as each round progressed and I fell into a pace. Made it through 8 rounds, the pull-ups, swings, and 16 of the step-ups.

Pushing PRs

My legs have been all kinds of sore from the squats on Monday. Had a chiro appointment (trying to use up my FSA balance before switching insurance plans) and then went to the 4:30 class.

Pre Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 3 Sets
    • 20 Zeus DU
    • 10 OH Shrugs (45#)

I was at the gym plenty early due to the 4:00 appointment so did some stuff before the class warm-up.

Warm-up – 3 Sets

  • Wrist Stretch
  • 5 Slow Push-ups
  • 5 Ring Rows
  • 5 Air Squats
  • 20 Double Unders
  • Spiderman Stretch

Strength – Front Squat

  • 10×45#
  • 6×135#
  • 5×185#
  • 4×205#
  • 3×225#
  • 2×245#
  • 1×265#

I belted up for the last two sets. Felt heavy but ok.

Gymnastics – 3 Sets

  • MAX Strict HSPU
  • 10 C2B Pull-ups

It was programmed as 5-10 reps of each handstand push-ups and pull-ups, but I’ve been wanting to test out my strict HSPU so went for it. Couldn’t believe it when I got 17 reps followed up by 12 in each of the next 2 sets. My previous best was only 11, which I matched last in March of last year so that’s over a 50% improvement!

Conditioning

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit-ups

Anchored my feet and used my AbMat cover pad. Missed my very first rep, so just adjusted my time by 2 seconds at the end. 🙂 I missed again in the set of 20, missed to start my final set because my rope was tangled and I was trying to rush it, and then missed again after 5 or 6. So 3 official misses after my restart. Not going to PR like that, but with a 6:06 I was only 13 seconds off my best time.

Practiced a bit more freestanding handstand hold up near the wall.

Realized that’s 9 days in a row of doing something, even though Saturday was only a 45 minute recovery on the AirDyne. Time for a rest day!

Not Skipping Pull-ups This Week

Out in the garage around 6:30.

Hybrid Push Only

  • 3×15 Strict Pull-ups (6-5-4, 6-5-4, 6-5-3-1)
  • 3×15 Rack Chins (15#, feet on bench)
  • 3×15 Banded Lat Pull-downs (green bands w/ PVC)
  • 3×15 DB Curls (25-25-30#)
  • 3×15 Tricep Kickbacks (20#)

Couldn’t quite squeeze out that final pull-up, so had to drop. My rests between the set break-down were 5-10 seconds and 2-3 minutes between each 15. Swapped out tricep extensions for the kickbacks.

hard-work-will-soon-pay-off.jpg

Conditioning

  • 1,000m Ski Erg
  • 200 Double Unders
  • 1,000m Ski Erg

My poal was to keep a sub 2:00/500m pace and do sets of 40 dubs followed by rest. The first 1k was done in 3:58.9. I did 2 sets of 40 unbroken, missed at 20 and 29 in the 3rd set, missed at 4 in the 4th set, and got the final set unbroken. Did a 3:56.2 on the other 1k and finished the workout in 11:20.

A 2 Minute Challenge

No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×225
  • 3×245
  • 3x3x255

That’s my 3RM, which was set about 3 months ago.

Shoulder Press

  • 10×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×150
  • 3×157.5
  • 3×162.5

Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though. 2.5 7.5# under my 3RM.

Accessory

  • 3 Sets
    • 15/15 Pallof Press (CS Blue)
    • 20 alt Incline DB Bench Press (50#)
  • 3 Sets
    • 3×10/10 Tricep Extensions (30#, single arm)
    • 3×10 Landmine Twists (45# bar + 40#)

The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.

2 Minute Challenge

  • 2:00 AMRAP – DU

I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.