Hold That Max

Didn’t need the rest day yesterday but I got busy coding some of my home automation stuff and didn’t really feel like sweating.

Active Life – Hips


  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3/leg)

  • 12 Lateral Box Step-ups (30″)
  • 5/5 Eccentric Ankle Dorsiflexion


12:00 AMRAP

  • 4 Shuttle Run (10 yards)
  • 12 Wall Balls (20#, 10′)
  • 48 Double Unders

Could we see shuttle runs in the Open? They were introduced in the judges course several years ago. I missed too many dubs and have plenty of marks to prove it. Finished 6+16.

Active Life – Back Max

4 Sets

  • 30s Overhead Barbell Hold (goal is 100% 1RM Shoulder Press)
  • 40m Double KB Front Rack Carry (53#)

I did the first set with 165# and 3 sets with 185. My wrists really felt that hold and the combination with the front rack carry was challenging. Took about 8 minutes.

Sore Sore Sore

Walked 18 yesterday. My back didn’t bother me in any swings, but it has been tight and not normal the last two days. Minor tweak like I thought. Today my shins are sore from the broad jumps, hammies sore from the RDLs, and I have some other soreness in various parts of my legs. A whole lot of snatching in today’s workout at the gym, so I hit up a garage workout.

Warm-up – 3 Sets

  • 200m Ski Erg
  • 20 Push-ups

The push-ups were much harder than the other day. I’m really feeling my lats from those pull-ups the other day. Was going to do HSPU in the metcon but after this I decided that would have been a bad idea.


30:00 AMRAP

  • 10 T2B
  • 20 Air Squats
  • 120’ Single Arm Kettlebell Rack Carry (53#)
  • 10 DB Push Presses (35# DBs)
  • 20 Russian KBS (50#)
  • 120’ Single Arm Kettlebell Rack Carry (53#)

Did 5-5 on every set of toes to bar and everything else was unbroken. Made it through 7+30.

You Never Know

Took a rest day yesterday but was feeling good. Went to the 4:30 class.

Rehab – 3 Sets

  • 15 Reverse Hyper (140#)
  • 100′ Right Arm Front Rack Carry (70# KB)
  • 100′ Left Arm Front Rack Carry (70# KB)

Warm-up – 3 Sets

  • 10 PVC OHS
  • 10 PVC Passes
  • 10 Jumping Jacks

12:00 EMOM (alt)

  • 8 OHS (95#)
  • 12 T2B

Wore grips and even the last set of toes to bar didn’t feel like I was going to fall off the bar.


8:00 AMRAP

  • 5 Strict HSPU
  • 5/5 Single Arm Suitcase Deadlift (70# KB)
  • 10 Russian KBS (70#)

Bryan says, “Are you going to do them strict?”

“I wasn’t planning on it.”

“It’s only 5,” he says.

“Hmm, usually when I try that I realize it was a bad idea during the 2nd round. Fine, I’ll give it a shot. I don’t mind going slower on the other stuff.”

Surprised myself and didn’t have any problem doing every set unbroken! Seems like 5 months ago I would have struggled to keep doing sets of 5 kipping. Made it through 6 rounds, the HSPU, deadlifts, and 2 swings (6+17).


5 Rounds

  • 20 Sit-ups
  • 20 Double Unders

It was programmed for 4 rounds, but I upped it. Missed 1 dub after 18 in the 3rd round. Finished in 4:56.

Winner Winner

Rest day yesterday and really needed it. MOAR sore! Couldn’t straighten my arms and they still don’t want to go straight today. I knew that damn pegboard would get me, especially a day after doing 100 pull-ups.

This morning after seeing a contest for a book on Concept2’s Twitter account, I quickly hopped out to the garage on the Ski Erg.

I took me 3 attempts! Turns out it’s not easy at all to only go a few meters when you need to. I still won though.

I have a pretty good history with Twitter book contests! 😉

Had a chiro appointment, got to the gym early to warm-up with my rehab stuff, and then did the 5:30 class.

Warm-up – 3 Sets

  • 15 Reverse Hyper (140#)
  • 100′ Single-arm Front Rack KB Carry – Right (50#)
  • 10 Single-arm Front Squats – Right (50#)
  • 100′ Single-arm Front Rack KB Carry – Left (50#)
  • 10 Single-arm Front Squats – Left (50#)
  • 10/10 Single-arm Single-leg RDL (50#)

Turns out 50# was a lot tougher than 44#. Could start to feel the fatigue when doing the carry and squats back to back.


Deficit Deadlifts – on 55# Competition Plate

  • 10×45#
  • 5×155
  • 5×205
  • 5×255
  • 5x5x285

Did these instead of the front squats programmed for class. Increase of 10# over last week. No belt today though. All with a neutral grip, which got rough on the last 2 sets.



  • Thruster (95#)
  • H2H KBS (53#)
  • GHD Sit-up

I substituted the hand-to-hand swings to keep getting in unilateral work and I’ve done enough sit-ups lately so I did GHDs. Seems like I haven’t done them in months! Finished in 6:27 going unbroken on everything.


8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

I missed my first rep! Then my shoe came untied going into the 3rd round so I got a 0 on that round. I always double tie my shoes but didn’t for some reason today. :-/ Managed 231 reps and had too many misses to set a PR anyway.


Went to the 5:30 class and did my own thing instead of the class warm-up and strength, since it was deadlifts, which I just did yesterday.


  • 3×15 Reverse Hyper (90#)
  • 3 Rounds
    • 100′ Single Arm Front Rack Carry (44# KB, right)
    • 10 Single Arm Front Rack Squats (44# KB, right)
    • 100′ Single Arm Front Rack Carry (44# KB, left)
    • 10 Single Arm Front Rack Squats (44# KB, left)
    • 10 Single Arm Single Leg RDL (44# KB, right)
    • 10 Single Arm Single Leg RDL (44# KB, left)

My balance is already improved a lot since doing those RDLs a week ago at my PT evaluation.

Screwing around I did a strict muscle-up! Then again! And again! I think I’ve only ever done one as a fluke. I wasn’t fully hanging since I have to get on the lower rings to get into the false grip. I need to spend some time just working on hanging in that grip.


  • Buy-in: 100 Double Unders
  • 6 Rounds
    • 5 T2B
    • 10 Wall Balls (20#, 10′)
    • 15 American KBS (44#)
  • Cash-out: 50 Burpees

Was cruising along unbroken on dubs and then I missed 4 times after 70 reps. Kept the movements all unbroken and tried to go at a solid pace on the burpees. I finished in 13:28 with exactly 3 minutes to do the burpees.

Carry First

Yesterday I walked my first 9 holes of the year and was exhausted the rest of the day. Pathetic. haha I wasn’t planning on doing anything except watching the Masters anyway, so it worked out. Got to the gym early today before the 4:30 class do the stuff from the PT.

Rehab – 3 Sets

  • 15 Reverse Hyper (90#)
  • 100′ Single Arm Front Rack Carry (44# KB, right)
  • 10 Single Arm Front Rack Squats (44# KB, right)
  • 100′ Single Arm Front Rack Carry (44# KB, left)
  • 10 Single Arm Front Rack Squats (44# KB, left)
  • 10 Single Arm Single Leg RDL (44# KB, right)
  • 10 Single Arm Single Leg RDL (44# KB, left)

The squats turn out to be much harder when you fatigue yourself first. No rest from the carry to the squats.

Class Warm-up – 2 Sets

  • 200m Run
  • 10 Ring Rows
  • 20 Jumping Jacks

The ring rows felt really good. They never do.

Strength – Back Squat

  • 10×45#
  • 8×135
  • 6×185
  • 5×215
  • 4×245
  • 3×275
  • 2×285
  • 1×300

No belt and wore Nike Metcons. Wasn’t planning to push the weight even though class was maxing out.

Accessory – 5 Sets

  • 10 Hand Release Push-ups
  • 10/10 Kroc Rows (53#)


9:00 AMRAP

  • 5 Power Cleans (95#)
  • 7 Back Squats (95#)
  • 9 Burpees

Was too slow on my burpees. I was doing a short pause after each back squat too, which I should have just pushed through with so few reps. Finished exactly 7 rounds.