Ski Couplets

The DOMS from yesterday’s workout is starting to kick in down my back side and my abs are sore. Out in the garage tonight since the program at the gym has heavy back squats. #BoycottTheStrengthAMRAPs I did adjust the gym metcon (which was with rowing) for home use.

I thought about doing the 8th week of the No B.S. Bench program, but I’m starting to get sick of the movement. This shoulder impingement doesn’t seem to be getting any better as I keep benching either. So conditioning only today.

Warm-up

  • PVC Passes
  • Bottom Squat Hold
  • Air Squat
  • Shoulder Stretching
  • 5/5 DB OHS (35#)

Conditioning

  • @ 0:00 – 4 Rounds
    • 250m Ski Erg
    • 5/5 DB OHS (50#)
  • @ 10:00 – 3 Rounds
    • 500m Ski Erg
    • 10 Bench Jump Overs (18”)
  • @ 20:00 – 2 Rounds
    • 750m Ski
    • 15 American KBS (70#)

Felt solid to start and was able to hit negative splits with 59.7, 59.4, 59.2, and 59.1. Finished in 6:31. Started out with the same pace, but couldn’t hold it after that. Splits of 1:59.4, 2:04.7, and 2:03.9 for a total time of 7:35. The heavy kettlebell swings in the last couplet kicked my ass! I haven’t used seventy pounds for those in ages. 3:06.2 and then it was a battle just to fight for a 3:12.4. Finished the 3rd part in 7:42.

I’m sick of this heat for October. It was 81° in the garage when I finished and 76° outside at 6:30pm. The last 2-3 weeks have been warmer than the entire summer.

Overhead Dumbbell

Walked 18 yesterday. My shoulders started getting tight later in the day. This right shoulder impingement is getting annoying. It’s another day heavy on the barbell at the gym, so I did yesterday’s workout in the garage.

Warm-up – 3 Rounds

  • 10 Goblet Squats (53#)
  • 10/10 Bottoms Up KB Press (25#)
  • 30s Hollow Hold

Conditioning

  • 100 Banded March (100# sandbag, green + red bands)
  • 50 Sit-ups
  • 50 DB Snatch (50#)
  • 50 DB OHS (50#)
  • 50 T2B
  • 100 Banded March (100# sandbag, green + red bands)

** Switch arms every 5 reps for both movements

I did the first 100 banded marches and 50 sit-ups unbroken. The snatches had to be in 5s, so I set the dumbbell down each time and took a couple of breaths between some of the sets. For the OHS, I switched arms overhead and only set it down after 30 reps, then did the last 20. I did toes to bars in sets of 4 and was going to finish 3-3, but I failed the very last rep, so it ended up being 11×4, 3, 2, 1. After I strapped in and picked up the sandbag I could not hold it up high on my chest! Arms and core were shot. It was a fight to be able to do 2 sets of 50. Finished at 18:47.

Gymnastics Strength – 3 Sets

  • MAX Strict Ring Dips
  • 2:00 Rest

First set wasn’t feeling great on the shoulder. I think my hanging hooks are spaced out more than I space out the rings on a rig too. I did 10-14-13.

More PRs

Finally got to golf yesterday. All The Things are sore from the 30 minute EMOM we did on Sunday. I didn’t get in the pull-up workout for week 9 over the last couple of days, so I’m going to skip it and get on the with the next bench day. Too much going on before I leave for vacation on Saturday. Out in the garage with Bryan at 4:30.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×225
  • 2×245
  • 2×260 (PR)
  • 2x2x265 (PR)

I actually tried 270 on my last set, not 265, but Bryan helped out way too early so I’ll count it as another 265. I felt like I was going to grind through the rep, but who knows. Did 10 pounds more than I’ve done for a double.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 3×195
  • 2×220
  • 1×240
  • 1×252.5 (PR)
  • 1×255 (miss)

I had 3x1x240 planned, but felt good so went for it again and set the 2.5# PR over the last time. Look at this grind on the 255…

Accessories

  • 2×30 One Arm Farmer Carry steps (110#)
  • 3×10 DB Side Raises (20-20-25#)
  • 3×10 Bent over DB Side Raises (20-25-25#)

Conditioning

10 Rounds (5 each)

  • 10/10 DB OHS (50#)
  • 10 Burpees

Bryan cruised through his squats much faster than me. I did loosen up and get faster after the first round though. We finished at 12:10.

Those are Hard

I can feel those lunges from the yesterday’s warm-up in my ass. Out in the garage at night for my least favorite day… volume bench!

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x215
  • 3x10x200
  • 3x10x170 (close grip)

Tough but not any big struggles. I increased all the 3 types of working sets 5# over last time around.

Accessory

  • 3×10 Clapping Push-ups
  • 3×8 DB Side Raises (25#)
  • 3×10 DB Bent-over Side Raises (25-25-30#)

Lower reps on the raises, so I’m able to push the weights a bit. I’ve also started getting my body into them more than I originally did.

Conditioning

4 Rounds (each for time)

  • 20 Dumbbell OHS (50#)
  • 20 K2E (low bar)
  • Rest 1:1

I used my rack for the knees to elbows, which leaves me standing on the ground. This made the reps into sort of half jumping – half strict, which was horrible. Those overhead squats are real nasty too. I have a much greater appreciation for the regional workout they did. I did the OHS with 10 each arm. My rounds were 1:43, 1:49, 1:55, and 2:07.