Lower the Power

My glutes and legs are sore from the the split squats. Went to the 4pm again.

Warm-up

2 Rounds

  • 30 Double Unders
  • 15 PVC Pass Throughs
  • 10 Push-ups

Weightlifting

  • 5 High Pulls (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 Overhead Squats (45#)
  • 10 Snatch Balance (45#)
  • 10 Power Snatch (45#)
  • 3 Power Snatch (95#)
  • 3 Power Snatch (125#)
  • 1 Power Snatch (135#)
  • 1 Power Snatch (145#)
  • 1 Power Snatch (155#)

E30S – 10:00

  • 1 Power Snatch (165#)

My feet starting catching wide somewhere around rep 8, so today was a good time to work on dropping into a lower power snatch. Was a bit odd and uncomfortable, but I was getting the hang of it by the end.

Conditioning

5 Rounds

  • 60 Double Unders
  • 12 Dumbbell Bench Press (50# DBs)
  • 6 Bar Muscle-ups

I broke up the dubs into sets of 20 again, hoping to keep my heart rate down. Bench presses were all unbroken, though after the second round reps 8-12 definitely got slower. I was expecting to jump up and knock out 6 unbroken every round (or at least a few), but then I missed my very first muscle-up. Oh shit! Plan B. I focused on my movement and knocked out two reps. Sets of two was the new goal. Most of those sets were not easy, but I made it without missing again. I could feel the fatigue in my pulling muscles right from the first round. Maybe from the strict toes to bars yesterday or from 20 heavy snatches. Going right after bench press was tough as well. I finished in 14:58.

Had my first protein shake in 5.5 months after I stopped supplements to fix some concerning lab results.

Almost Met Pukie

Friday night my hamstrings started to get sorer. Maybe I’m using them more when I squat now after so much time off from heavy lifting, where I was really quad dominant before. Maybe some is from the step overs though?

Yesterday was a long and exhausting day playing in a scramble where the temp never got above 50°. Went to open gym for noon today.

Conditioning

24:00 EMOM (alt)

  • 10 Thrusters (95/65#)
  • 50 Double Unders
  • 6 Burpee Box Jump Overs (24/20″)
  • 12 T2B

After flying through my first set of the burpee box jump overs I thought about increasing to eight reps. I figured things would get rough and decided not too. Boy was I glad I made that call! In round four I started questioning why I had to make this a six rounder instead of five. I was cruising along pretty good but the thrusters were getting slower and slower and I was missing one or two double unders every round. My toes to bars were holding well with 6-6. Then in the 5th round I had to do 6-3-1-1-1, which really cut down on rest going into the thrusters. I was hurting at that point, but wasn’t putting the bar down. My final set of the burpee box jump overs had to be almost twice as slow as my other rounds. I had been doing so well at jumping up off the ground and rebounding right into the box jump until that point where I resorted to doing everything I could to finish. I had to do 3-3-2-1-1-1-1 to finish out the T2B. I thought I was going to puke and it took me a long time to recover. Worst workout I’ve created in a very long time!

Accessary

4 Sets

  • 6 Pendlay Rows (125#, supinated grip)
  • 7 Good Mornings (45#)
  • 8 Evil Wheels

Tried doing good mornings with the same weight, but my back was really tight.

Thirty on the Bar

My legs are a little tight from yesterday, but not really sore yet. Few other people seem destroyed, but I had missed the previous days workout. Went to the 4pm today.

Warm-up

  • Crossover Symmetry Activation
  • Hang Snatch High Pull
    • 2x5x45#
    • 5×95
    • 3x5x115

I don’t think I’ve ever done the pulls from a hang before. Thumbs are not used to hook gripping that much.

Weightlifting

Power Snatch

  • 3×95#
  • 3×115
  • 3×135
  • 2×155
  • 1×165
  • 1×175
  • 5x1x185

Supposed to be 5×1 @ 75% of 1RM, which would be 165 pounds. I was feeling good and haven’t put up much weight in a while, so I wanted to push it. I was catching with my feet much wider than I’d like, so on the last couple I tried to catch narrower. I wasn’t dropping under enough, so they were kind of ugly. Glad I can still easily get the weight up there though.

Conditioning

  • 100-80-60-40-20 Double Unders
  • 10-8-6-4-2 Bar Muscle-ups

I stopped every 20 double unders to keep my heart rate down for the muscle-ups. I think I had 4 or 5 misses. On the bar I went 6-3-1, 5-3, 6, 4, and 2. I wasn’t thinking hips enough in that second set of round one or I could have gotten the set of 4. Other than that I’m really happy with my sets, especially getting the set of 6 so late into the workout. Took me 9:29 to finish.

Bar muscle-ups have been feeling so good. I wonder how fast I can do 30.

My shoulder is feeling so much better, so hopefully I can get on the rings again soon.

Off to Orlando

Out in the garage by 10am.

Active Life – Bulletproof Shoulders 18

Warm-up

  • 10 Push-up Shoulder Tap
  • 10 PVC Pass Throughs

3 Sets (each arm)

  • 10 Single Arm High Pull (35#)
  • 45s Rest

These have improved a lot.

3 Sets

  • 30s Wall-facing Handstand Hold
  • 30 Rest

Had to accumulate 90s so this worked well.

Strength

Back squat

  • 10×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x235

Still squatting off jerk blocks. Increased 15# from what I did a few weeks ago for 5×3. Planned to do five sets again today, but it was feeling especially heavy, so played it safe.

Conditioning

Warmed up my C&J with 5×45#, 5×95, and 3×135.

12:00 AMRAP

  • 75 Double Unders
  • 10 C&J (155#)
  • 75 Double Unders
  • 20 T2B

Right off the bat I decided to go with 3×25 for my double unders in an attempt to keep my heart rate down. I missed twice in the 4th time through dubs and then twice again in the 5th time through at the end when I tried to get through unbroken since the clock was running out.

Those clean and jerks felt heavy right away! Not sure what’s up with my body this morning. I did all singles there and those by far took the longest. For the toes to bars I was able to do 4×5 both times through. Finished 2+65.

I’m glad I had time to get in a workout today. Time to pack and head to the airport!

Cardio Thursday

If I had gone golfing we definitely would have been wet. Went to the 4pm class.

Warm-up

2 Rounds

  • Row (30s easy / 30s hard / 30s easy)
  • 30 Double Unders
  • 15 Push-ups
  • 1:00/1:00 Calf Stretch

Was worried this many push-ups would affect the 125 coming up in the workout, but seemed fine.

Conditioning

25:00 EMOM (alt)

  • 17 Calorie Row
  • 25 Sit-ups
  • 50 Double Unders
  • 25 Push-ups
  • 200m run

I scaled back the row calories from 20, which is a bit insane. Going in I thought I’d do 15, but felt good in the first round so went with 17 and was able to get it just fine each round. Excited I was able to keep a high pace on the rower, over 1,500 cal/hr almost the entire time and even over 1,600 quite a bit. After getting off the rower I had just enough time to walk over to my AbMat and sit down by the time the next minute started. Never missed a dub and went 10-10-5 for every set of push-ups. Even my runs felt good and I was able to sprint the last one.

I have a love/hate for these long cardio EMOMs. They can be brutal but seem to be doing a lot for my fitness and mental side.

Mobility

  • Quad smash with a kettlebell
  • Calf smash with a barbell

Sets of 5 or 3?

Walked 18 holes yesterday on a cooler day when it misted/drizzled off and on the entire round. Tt was actually quite comfortable though with pants and a long sleeve t-shirt under my golf polo. Instead of going to class today I decided to do yesterday’s programming because I need the squat work. Out in the garage around 5pm.

Warm-up

2 Rounds

  • 1:00 Airdyne
  • 10 Air Squats
  • 10 Shoulder Rolls (PVC)
  • 10 Good Mornings (PVC)

Strength

Back Squats

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 3×195
  • 5x3x225

I squatted off jerk blocks, so it was like an extra half rep each set. Need to get my new rack installed this weekend.

Conditioning

Warmed up my power cleans with five at 45# and at 95#.

15:00 AMRAP

  • 30 DU
  • 15 Power Cleans (115#)
  • 30 DU
  • 15 T2B

Started with 3×5 on the cleans, then went 5×3 for 3 rounds, and 3×5 in my 5th round. I had debated on 3×5 or 5×3 for toes to bars, but stopping at 3 felt right during the first round so I did 5×3 every round without issue. I think I’ve mentioned plenty of times how I don’t like the bar in my garage. I only missed one double under, at 14 in the first set of round three I believe. Finished four full rounds, the dubs, cleans, and 8 more dubs for 4+53. If I was going to do it again I might stick with the power clean sets but try doing 3×5 T2B throughout.

Beat the Heat

I contemplated golfing today instead of hitting the gym, especially since I’d worked out 5 days in a row already. Friday was just some accessory work and double unders, Saturday was a little squat volume and only a 2 mile run, and Monday wasn’t a very taxing partner workout though. It was going to be another 85 degree day with high humidity so not that fun for golf. There wasn’t any lifting to affect my back, so I planned on going to the 4pm class. After waking up I decided to do 9am instead and get it over with. Will also give me more recovery before working out again on Friday. Tomorrow will be a perfect day for golf with a high of 71.

Warm-up

  • 400m Run
  • 3 Rounds
    • 10 Air Squats
    • 20 Jump Rope
    • 20 Double Unders
  • 400m Run

Already sweating and ditched the shirt before the second run.

Conditioning

E3M – 30:00 (10 Rounds)

  • 15 cal Row
  • 15 Burpees
  • 30 Double Unders

I had to do the math a few times after realizing there were 150 burpees of interval work! The workout description said to log your slowest round, so it was important not to go out too hot and die.

I knew I wanted to pull > 1,200 cal/hour and was probably averaged about 1,300 for the first two rounds. I picked it up slightly and improved my transitions after that. Average was probably 1,400 cal/hour the rest of the way. I held a very steady pace on the burpees through the entire workout, making sure not to speed through that first round. After about 5 rounds, my shoulders would start burning a little bit after 5 burpees, but I kept telling myself to get through them and keep moving. Really happy with how I was able to keep pushing in the second half of this workout. Hard to get much more consistent than I was with my times and it turned out my first round was my slowest! I never missed a dub or that would have become my slowest round.

My times were 2:02-2:01-2:00-2:00-1:59-2:00-2:00-1:59-1:59-1:59. Every round between 1:59 and 2:02 with a total work time of 19:59. Once I got a few rounds in my goal became to not get slower than that first round 2:02.

Maybe it was all of the pizza I ate last night.