Don’t Break

Much needed rest day yesterday after nine in-a-row, with two of those being active recovery days. My shoulders were a little sore, but felt fine this morning.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×165
  • 4×185
  • 4×195
  • 4×205
  • 4×215
  • 4×225

Barely made it on the last set. Improvement over the 5x5x215 from last week.

Conditioning

  • 10-8-6-4-2 Thrusters (135#)
  • 50-40-30-20-10 Double Unders

I got this one from Beyond the Whiteboard in the Heavy Fitness Level category. Warmed up with 5×45, 5×95, and 3×115. My goal was to go unbroken, but I had no idea what the thrusters would feel like. I just remember being the EMOM with 3×155 a few weeks ago being nasty. I made it through everything unbroken and probably could have picked the bar sooner after each set of double unders. Finished in 4:57. I’m pumped I was able to do those unbroken.

Midline

2 Rounds

  • 30 V-ups
  • 60 Bicycles
  • 30 Weighted Sit-ups (30# slam ball)
  • 60 Flutter Kicks
  • 30 Leg Raises
  • 60 Mountain Climbers

These higher rep core movements get so bad in the first round. Took about 14 minutes to finish.

Walk it Out

My low back is tight from yesterday. Went to the 4pm class.

Warm-up

4 Rounds

  • 20 Lateral Hops
  • 10 Groiners
  • 5 Deadlift (45#, pause at mid-thigh)
  • 5 Tall Power Clean (45#)
  • 5 Front Squat (45#)
  • 5 Shoulder Press (45#)

Skill

½ Flight Simulator

  • 5 Unbroken DU
  • 10 Unbroken DU
  • 15 Unbroken DU
  • 20 Unbroken DU
  • 25 Unbroken DU
  • 20 Unbroken DU
  • 15 Unbroken DU
  • 10 Unbroken DU
  • 5 Unbroken DU

Finished in 1:39 with no misses.

Barbell Warm-up

  • 10 Strict Press (45#)
  • 7 Push Presses (45#)
  • 5 Push Jerks (45#)
  • 5 Hang Power Cleans (95#)
  • 5 Push Jerks (95#)
  • 3 Hang Power Cleans (115#)
  • 3 Push Jerks (115#)
  • 3 Hang Power Cleans (135#)
  • 3 Push Jerks (135#)

Conditioning

21:00 EMOM (alt)

  • 5 Hang Power Clean + 5 Push Jerk (155#)
  • 40 Double Unders
  • Walking Rest

I belted up for the barbell reps because my back was so tight. Took me 15-16 seconds every round and was never in danger of missing. Missed a dub at 14 in round 6 and at 4 in round 7. Would have been an interesting workout without that full minute of rest each time through.

Legs Wouldn’t Have Helped

Yesterday I woke up feeling beat from Monday through Wednesday, but was feeling pretty good by noon. I thought about doing some active recovery but decided to make it a complete rest day after three heavy and tough days on the back. Glad I did with more back squats today.

Warm-up

  • 1:00 Row
  • 15 Air Squats
  • 1:00 Row
  • 10/10 Spiderman Stretch
  • 1:00 Row
  • 50 Double Unders

Strength

Back Squat

  • 10×45#
  • 6×115
  • 3×165
  • 3×205
  • 3×235
  • 7x3x255

When I got to 205 pounds I could tell my legs didn’t have it today. Been a brutal week of workouts and lifting. It was programmed for 85%, which would have been about 275 based on what I’ve been lifting. The 255 was plenty for today. Live to lift another day!

Conditioning

10 Rounds

  • 25 Double Unders
  • 5 Burpees
  • 1 Legless Rope Climb (13′)

Good thing these were legless because my legs wouldn’t have provided much help. I tripped up a dub before the first rep in a round (maybe 6?) and missed once after 17 in the 7th or 8th. Burpees were deliberately paced to allow me to get right on the rope. Finished in 9:12. That was a fun one!

Feeling Squats

Last night I noticed my hamstrings and ankles starting to get tight from the squats, but my back has felt great. Not feeling any worse today.

Warm-up

  • 1:00 Row
  • 5x
    • Inchworm
    • 2 Push-ups
  • 1:00 Row
  • 10/10 Single Arm DB Shoulder Press (30#)
  • 1:00 Row
  • 40 Double Unders

Strength

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 2×115
  • 2×135
  • 2×145
  • 2×150
  • 2×155

Was hoping to get 150-155 after doing a 165 single a couple of weeks ago. Barely made the 155 and it was starting to look ugly. Nowhere near what I used to press!

Conditioning

5 Rounds

  • 250m Row
  • 40 DU
  • 5 DB Thrusters (50#)

Missed 4 or 5 double unders through the workout. The thruster reps were low enough to keep moving. Finished in 9:54.

Skill

The cash-out was actually handstand work, so I did some of my practice walking up in to the wall.

Every… What?

Wasn’t feeling anything from yesterday’s workout until I got to the gym and started moving around. Then I could feel my shoulders were tight.

Warm-up

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Interesting for a warm-up.

Gymnastics Test

1:30 AMRAP

  • Handstand Push-ups

The focus for the next month (gym is a week behind the Krypton programming) is handstand push-ups. I choose to work on kipping and was able to get 32 reps by doing 15-10-7. The first 15 were done in 20 seconds, so I bet I could do better by coming off the wall much earlier.

Conditioning

  • E2M – 8:00
    • 200m Run
    • 50 DU
  • 2:00 Rest
  • E2M – 8:00
    • 200m Run
    • 10 Push Presses (115#)

For those first 8 minutes I thought we were doing an alternating EMOM. So I wash pushing hard on my runs and finishing just in time. Never missed a double under. Then during the rest I realized it was E2M. I don’t know what I was thinking. At that point I was committed and knew I could make the runs, so I kept up my pace. I probably missed by a few seconds on some in the next 8 minutes. Those push presses were a challenge after taxing our calves with the jumping rope. The Rx for this was 155/105!!

All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 15 Air Squats

Weightlifting

Squat Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • E30S – 10:00 (20 sets)
    • 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

  • 3 Power Snatches (135#)
  • 6 Strict Handstand Push-ups
  • 24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

Deal With the Devil

My quads and hamstrings were even more sore yesterday, but it was a rest day anyway. Spent all day working in my basement shop, which wore me out. My back was really tight at the end of the day, probably from a combination of that work and all of the hang cleans on Friday.

12:00 AMRAP

  • 6 Burpee Box Jump Overs (24/20″)
  • 8 OH DB Lunges (Right arm – 50/35#)
  • 12 T2B
  • 8 OH DB Lunges (Left arm – 50/35#)

Was able to do 2×6 for every round of toes to bars and didn’t wear grips. Good combination of movements. Finished 5+2.

Took a good deal of rest to recover.

  • EMOM 20 DU
  • Until 50 Devil Presses (40#)

My goal was sub 10 minutes, but after only 6 in the first round that seemed out of reach. Especially since I was missing a double under in the first few rounds. Finished in 10:34.

Started doing some handstand walk practice, but my back and shoulders were too burnt.