I’m feeling good after the gym workout yesterday. Today’s workout at the gym wouldn’t have been good for my injuries, so I didn’t go. Was out in the garage after 11.
Single Arm DB Shoulder Press
- 5 reps each arm, then change weight
- 5# -> 50# with 5# increases
- 50# -> 5# with 5# decreases
So it’s a pyramid with a flat top. By doing 50 pounds twice, it ended up being 20 sets for 100 total reps on each arm. I finished in 9:24.
- DB Box Step Overs (24″, 35# DBs)
Thought about combining them in to one movement, but I didn’t want to be bending over to lift up the dumbbells that often with my back and I’m pretty sure it would have been much slower. Finished in exactly 7:00.
Year of the Engine – Polarized
** Done at endurance pace with 7 second sprints @ 6:00, 12, 18, 24 and recover back to the endurance pace.
I did 721 calories and 15.53 km. That wraps up 16 weeks of the program. These polarized workouts have been pretty much just more endurance days, but I’m guessing the length of the sprints is going to get longer for the next four weeks.
My quads are still pretty damn sore, but a big improvement over yesterday. Skipped out on the shoulder flexion stuff before class since they were going to get their work in. Went to the 4pm.
- 200m Run
- 5 Rope Pulls
- 50′ Walking Lunge
- 5 Rope Climbs (13′)
- 50′ Overhead Walking Lunge (45# plate)
- 25 Sit-ups
I was all geared up for this one! Had on calf sleeves for the rope climbs (which I haven’t used in at least 2 years), knees sleeves for the lunges, and the AbMat pad for the sit-ups. When I went to do a rope climb before the workout it had been so long I couldn’t remember how to wrap my feet. Anytime I’ve done a rope climb in the last couple of years it has been legless since I never do many reps. This was easily the most rope climbs I’ve done in a day and it went well. Was alternating on the rope with one other person most times when I got there, which worked out for rest time. I finished in 14:22.
Have I mentioned I’m loving this Ben Smith affiliate programming?!?!
- 7/7 DB Shoulder Press (40#)
- 12 Kroc Row (40#)
The gym programming was doing a whole lot of C&J work today. After pretty much an hour of snatching yesterday I didn’t want to push my luck with so much more barbell work. So I fitnessed in my garage.
Warm-up – 10:00 AMRAP
- 5/5 DB Shoulder Press (30#)
- 10 Russian KBS (53#)
- 10 Sit-ups
- 10 Step-ups (18”)
Good mix. Get through 5+32.
Strength – Shoulder Press
Shoulder was very uncomfortable, so that was enough of that.
- 20-16-12-8-4 Sandbag Bear Hug Lunge (100#)
- 50-40-30-20-10 Double Unders
Missed one dub at 39/40! Finished in 5:37.
Done in about 45 minutes today, but it’s been a busy week for work, so that’s good enough.
Played a shitty round of golf yesterday and my legs were really sore. I guess walking helpd a bit. Went to the 4:30 class today.
- 3×10 Reverse Hyper (140#)
- Bottom Squat Hold
- Shoulder Stretching
- 4 Sets
- 10/10 One Arm Dumbbell Shoulder Press (30#)
- 30s Hollow Hold
- 30s Dead Hang
- 10 Push Press (95#)
- 10 T2B
- 10 Goblet Squat Jumps (35# KB)
- 10 Pull-ups
The Rx weight was 135#, which I never thought about attempting. I knew I could stick to push presses the whole way with 95 and probably keep them unbroken. I was right. My goal was to be able to split toes to bars up into 2×5 every round and do all of the pull-ups unbroken. Mission accomplished! I finished 9 rounds plus the push presses. Wore my gymnastics grips without using the finger holes so I could flip them around during the push presses. I’m still wiped the fuck out over an hour later as I type this. Really surprised and happy with how good my pull-ups have been feeling.
If that wasn’t enough we were also supposed to get in 100 calories. Jason and I swapped every 50 calories on the rower. Took me 2:30 to complete both sets, so got about a 3 minute rest between because of the extra time to swap in and out.
Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.
Warm-up – 15:00 EMOM (alt)
- 10 Russian KBS + 5 American KBS (44#)
- 8 Ring Rows + 8 Push-ups
- 10 Glute Bridges
Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.
Dumbbell Shoulder Press
Pause at the top of each rep.
- 10 Box Jumps (24″)
- 20 OHS (75#)
- 30 Wall Balls (20#, 10′)
- 40 DU
This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.
Midline – 8 Rounds (Tabata)
- 20s Plank
- 10s Rest
- 20s Hollow Hold
- 10s Rest
I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.
It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.
There was a bunch of heavy barbell work at the gym today, so I did Wednesday’s workout in the garage.
12:00 EMOM (alt)
- 8/8 Single Arm Strict Press (25#)
- 15 strokes on Ski Erg
- 30s Dead Hang
The 15 strokes was essentially 100 meters.
All quick singles. Could have done 4 or 5.
- 10/10 Single Arm DB Push Press (40#)
- 500m Ski Erg
My original thought was to average 2:00/500m, but that quickly changed to being under 2:02. I got through 7 rounds plus the 20 push presses. That was a lot of time on the Ski Erg. I wore my gloves because the handles wear on the crease of my hand if I use the machine a lot.
It was a lovely 84° in the garage again. I had a nice puddle of sweat under the erg.