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.

Kettlebell Thrusters

Body feels good. Went to open gym at noon.

Active Life – Shoulder Abduction 10

2 Sets

  • 100/100m Single Arm OH Carry (35# KB)

Conditioning

  • 1-2-3…10 Kettlebell Thrusters (35# KBs)
  • 5-10-15…50 Double Unders

Programmed it with dumbbells but figured I’d try something different with the kettlebells. Unbroken on all of the thrusters. Missed a double under in the round of 15 and another in the set of 40 otherwise all unbroken. Took me 7:59.

Accessory

4 Sets

  • 5 Evil Wheels
  • 5 Pendlay Rows (135#)
  • 10 Bird Dogs (3s pause)
  • 5 Box Jumps

Warmed up a little with 5×45 and 5×95 Pendlay rows and 5 box jumps at 24 and 30 inches. Wanted the box jumps to be high. I used 36″ for two sets, then 38.25 and 40.5. Little intimidating looking at the stack after not having jumped anything big in a long time, but no issues when I went for them.

Back to Ring Rows

Yesterday I walked 18 holes on the golf course and was still pretty sore. Guess what… still sore today! It can’t all be from Sunday, so there must have been some compounding soreness from the Tuesday workout. Quads should feel normal tomorrow. Went to the 4pm class.

Active Life – Shoulder Flexion 12

2 Sets

  • 5/5 Thoracic Rotation
  • 10 Evil Wheels

Skipped around again, so I just have the 11th one to finish up. I’ve already done the test and pass so I’ll move on to the Shoulder Abduction corrective action program next.

Warm-up

2 Rounds

  • 200m Run
  • 15 Shoulder Rolls (PVC)
  • 30s Handstand Hold

Strength

Split Jerk: 2-2-2-2-2 @ 70-80%

  • 10×45#
  • 4×95
  • 4×125
  • 2×155
  • 2×185
  • 2×205
  • 2×215
  • 2×225
  • 2×235
  • 2×245

Really happy with that! The range based on my old 300# split jerk (almost 2 years ago) was 210-240, so I was right in the ballpark. Everything from a rack too, which is a lot harder than on blocks. Didn’t use a belt.

Conditioning

  • 20-16-12-8-4 Ring Rows
  • 80m Farmer Carry (32 & 28kg KBs)

Would have loved to try the 10-8-6-4-2 muscle-ups, though it would have taken me a long time to get through on the rings. I split up the ring rows to 4×5, 4×4, 3×4, 2×4, and 4. Quickly put down the kettlebells at 40m so I could turn around and swap hands since I was doing an uneven carry. Finished in 7:25.

After recovering a bit I did some dead hanging and then 3 sets of 10 kip swings (bar taps), which I haven’t done in some time. Shoulder is feeling better, but still something there when I get through the bar. I should get out my Crossover Symmetry bands too.

Feeling Good on the Rower

Got to the gym a little early before the 4pm class to get in the shoulder rehab work.

Active Life – Shoulder Flexion 4

  • 3 Sets 5/5 Thoracic Rotation
  • 2 Sets 5 Evil Wheels

I tried an evil wheel from my feet. Not happening!

Warm-up

  • 400m Run
  • 2x
    • 20 walking lunges
    • 15 Push-ups
    • 30s Dead hang
  • 10 Push Press (45#)

Hung from the bar instead of doing 10 kip swings.

Conditioning

5 Rounds

  • 20 cal Row
  • 20 Push Press (95#)
  • 20 V-ups

Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.

Gymnastics

3 Sets

  • 45s HS Hold
  • MAX Ring Rows

I went E2M and got 15-12-10 ring rows.

Surviving the Heat

Spent most of yesterday in the cool basement working on some projects and then went up and sat in bed early where I have an AC unit and could work on designing part of one of the projects.

Went to open gym at noon.

Active Life – Shoulder Flexion

  • 3 Sets of 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

I also did 10 thrusters with 45# and some bottom squat hold.

Conditioning

  • 20 Bar-facing Burpees
  • 40 Thrusters (75#)
  • 20 Bar-facing Burpees

Trying 25-15 would have been a bad idea, so I was thinking about 15-15-10, but when I got through my first 5 I settled on 4×10. I needed to have something left for the final 20 burpees. Finished in 5:47. I put a wrist wrap on my problem wrist and it helped out a lot, so I guess I’ll continue that and hope whatever is going on in there heals.

Accessory

5 Sets

  • 5 Evil Wheels
  • 8/8 Suitcase Deadlifts (40kg KB)
  • 1:00 Bent Hollow Hold
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

Going to keep working in some stuff from the back rehab so I don’t lose all of the progress I’ve made.