Turn Out

Went out for a huge dinner at the Japanese steakhouse last night. Not sure it counts as a full-on cheat meal because it was pretty much all whole foods, other than the green tea ice cream. It’s an insane amount of food and some of the sauces probably weren’t great.

Warm-up

  • 3:00 Row
  • 5/5 wrist circles
  • 10 elbow punches
  • 5 inch worms
  • 10 clean deadlifts (45#)
  • 20 mountain climbers
  • 5 high hand clean pulls (45#)
  • 5 hang muscle cleans (45#)
  • 10 alt cossack squats
  • 5 power cleans (45#)
  • 10 lateral jumps
  • 5 power cleans (95#)
  • 3 power cleans (115#)

Weightlifting

10:00 EMOM – Power Cleans

  • 3×135#
  • 3×155
  • 3×165
  • 3×175
  • 3×185
  • 5x3x205

Screwed up with going to 165 when I should have gone to 175 so then I’d naturally get to 195. Instead I figured it out right before it was time to start the 5 working sets and had to make the 20 pound jump. Did every set touch-n-go. Tighted up the belt with 165 I think.

Conditioning

30-20-10

  • Burpees Over the Bar
  • Power Cleans (135#)

Flew on the burpees to get a really nice lead and was able to catch up during the 20 burpees as well. Went with two sets of five but then bitched out, doing singles for the last 20 and all singles for the set of 20. Thought I might be able to get through 10 unbroken, but at four I knew I wouldn’t make it so did 2×5. Finished in 9:10.

So many cleans today! Oh, I wore a glove on my right hand to protect where the blister was yesterday. I prefer to keep the skin on it as long as possible because it helps with healing.

Midline

3 Sets

  • 10 Evil Wheels

These are really easy now at my lighter weight. Maybe I’ll start adding a pause at extension; I’ve done that before and it definitely ups the difficulty.

Skill

Asked Molly for some tips and she gave me a few things to work on. Turning my hands out made a huge difference and I was consistently able to go five feet on the open floor. I tried doing some one arm holding on the wall but it’s really hard for me to lift one arm up and then hold unless I’m doing shoulder taps.

My wrists and forearms started to burn from all the attempts, which was more volume than I’ve been doing. I was just so excited to finally be getting five feet at a time.

Sandbag It

My hamstrings were getting sore yesterday too. My quads, hammies, and glutes are all still sore today.

Warm-up

  • 2 Rounds
    • 40 Jumping Jacks
    • 10 Deadlifts (45#)
    • 30 Mountain Climbers
    • 16 Elbow Punches
    • 20 Alt. V-ups
    • 10 Back Squats (45#)
  • 7 Hang Muscle Clean (45#)
  • 7 Hang Power Clean (45#)
  • 5 Hang Power Clean
  • 5 Back Racks (45#)
  • E90S
    • 8 Hang Power Cleans + 8 Back Squats (65#)
    • 6 Hang Power Cleans + 6 Back Squats (95#)
    • 4 Hang Power Cleans + 4 Back Squats (125#)
    • 3 Hang Power Cleans + 3 Back Squats (155#)
    • 3 Hang Power Cleans + 3 Back Squats (175#)

Quickly decided I didn’t want to try 155# for the workout.

Conditioning

15:00 AMRAP

  • 1:00 Run around gym
  • 10 Hang Power Cleans (135#)
  • 10 Back Squats (135#)

Since we’re obviously not running outside we did a minute run around in the gym instead of 200 meters. Generally I don’t like when a cardio movement is subbed in as a timed piece, because there is no real incentive (other than improving your running) to run faster because a minute will always take a minute. I’m really good at sandbagging runs. 🙂 I’d rather work on my endurance with the barbell anyway since the Open has never had any type of running.

I did eight hang power cleans, dropped it, did the other two and transferred it to my back for all ten squats. Wore my belt the entire time, so was tightening and loosening it. Got through 6 rounds, the run, and the cleans.

Midline & Skill

5 Sets

  • 6 Evil Wheels
  • HS Walk Practice

Got some good tips from another member. My hands are too wide, probably from being used to wider stance for HSPU. Need to keep practicing with the Open coming up.

Under Press-ure

Rest day yesterday, but I spent about 10 hours in my workshop. Carb loaded for today’s workout by eating sweet potato pie for breakfast.

sweet-potato-pie.jpg

Conditioning

5 Rounds

  • 10 Bar-facing Burpees
  • 10 Thrusters (95#)
  • 1:00 Rest

Went out hot on that first round of burpees. Was really close to failing on the last thrusters of the last two rounds. My round times were 0:57, 1:08, 1:12, 1:15, and 1:17 to finish at 9:49.

I think I got the idea for this from a partner workout I saw on the TeamRICHEY channel.

Strength & Midline

5 Sets

  • 5 Shoulder Press
  • 5 Strict Chin-ups
  • 10 Evil Wheels

My shoulders were fried! Went 95-105-105-110-115 and didn’t have much more.

Did a little bit of handstand walk practice, but I was toast.

Chippin’ Away

My legs were extremely fatigued Friday night and until about 10pm yesterday. Felt like I ran 10 miles. Or that’s what I imagine it would feel like. Rested yesterday, but went on a little road trip, which was a tiring day in its own way.

Warm-up

  • Bottom Squat Hold
  • Ring Hang & Stretch
  • 10 Deadlifts (45#)
  • 6 Pendlay Rows (95#)

Accessory

4 Rounds

  • 6 Pendlay Rows (135#)
  • 6 Evil Wheels
  • 6/6 Bottoms Up KB Presses (26#)

Might be time to try the presses with 35#.

Conditioning

Warmed up snatches with 5×45, 5×65, and 3×95.

  • 15 Power Snatches (115#)
  • 55 Double Unders
  • 25 C2B Pull-ups
  • 55 Double Unders
  • 35 Hand Release Push-ups
  • 55 Double Unders
  • 45 Wall Ball Sit-ups (30#)
  • 55 Double Unders
  • 35 Hand Release Push-ups
  • 55 Double Unders
  • 25 C2B Pull-ups
  • 55 Double Unders
  • 15 Power Snatches (115#)

Realized it had been a long time since I’d done a chipper, so I came up with this one. My only miss on the rope was 2 reps in after the first round of C2B. Snatches were all quick singles, chest to bar pull-ups were 5×5, push-ups were 7×5, and sit-ups were 3×15. The sit-ups with that heavier medicine ball were the hardest part of the workout. Excited I was able to do all sets of 5 for the C2B, though I maybe could have gone a lot faster  in the workout without as much rest between the sets. Finished in 18:57. I really liked that one.

I did a little bit of handstand walk practice, but was tired.

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.

Tiger!

Today is all about Tiger Woods, but went to open gym at noon.

Active Life – Bulletproof Shoulders 15

3 Rounds

  • 5 Yoga Push-ups
  • 10 Cuban Presses (PVC)

3 Sets (each arm)

  • 75m Single Arm OH Carry (53# KB)
  • 1:00 Rest

Conditioning

2 Rounds

  • 25 MB Cleans (20#)
  • 15 Ball-facing Burpees

Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.

Accessory

4 Sets

  • 5 Pendlay Rows (135#)
  • 6/6 Single Leg Deadlifts (135#)
  • 7 Evil Wheels
  • 8/8 Wood Choppers (40# DB)

This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.

Open Feel

Went in for open gym at noon.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 10 PVC Passes
  • 3 Sets
    • 30 Lateral Hops (over empty bar)
    • 5 Power Snatch (45#)
    • 5 BTN Snatch Grip Push Press (45#)
    • 5 OHS (45#)

Conditioning

8:00 AMRAP

  • 8 Power Snatch (95#)
  • 8 Bar-facing Burpees

Looks and felt a bit like an Open workout. I did 2×4 for every round of snatches. First round was done in 1:00 and I knew that wasn’t going to continue. The next two rounds were right around 1:30. Finished with 5+11.

Accessory

5 Sets

  • 3 Rope Pulls
  • 7 Evil Wheels
  • 10 Pistols

Been far too long since doing pistols. Could really feel them in my hips and I’m sure my knees will be complaining tonight and tomorrow.