Gettin’ The Worm

My body feels a little tight from yesterday, but my back seems to be solid. Out in the garage by 9am because I’m leaving for Europe this afternoon. I don’t remember the last time I worked out so early.

Active Life – Hips

Workout – 15:00

  • 12 Side Shuffles (5m)
  • 10 Walking Lunge (20# DBs)
  • 10 Kossacks
  • 50/50m Single Arm Waiters Carry (35#)

It’s nice to finally be able to open the garage and do these walks outside instead of pacing back and forth 5 meters at a time. From the back of my garage to the street is right around 25 meters. Got through 4 rounds, the shuffles, and the lunges.

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

Did 2 sets of 5 snatches with the empty bar. Probably should have done some dubs.

15-10-5 Snatch (75#)
60-40-20 Double Under

All snatches were unbroken. I missed a dub right off the bat and then at 32 reps. Missed at 14 in the second round. In the last round I dropped my rope and it wrapped around the bar slowing me down. Then I missed at 7 reps and missed again. Finished in 3:46. Could get close to 3:00 without all the screw ups.

Active Life – Back Max

4 Rounds

  • 50s Overhead Barbell Hold (165-135-135-135#)
  • 50m Double Front Rack Carry (50# DBs)

I was shaking so bad and barely made it through with 165 so I dropped down for the rest and still struggled. My wrists get so sore from these. Finished in 11:40.

Glad I got that in. Hopefully I can get in some bodyweight workouts and running over the next week. Mowed the lawn right after and time to pack and get to the airport!

Shaky Overhead

Normal time of noon at the gym today. Got home in time to catch Tiger’s back 9 and watch the Masters.

Active Life – Hips

Warm-up

  • 5 Pallof Series

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

More of an extended warm-up leading into 2 suck pieces.

Conditioning

Squat Clean Warm-up

  • 2x5x45#
  • 5×95#
  • 5×115#

12:00 EMOM (alt)

  • 10 Bar-facing Burpees
  • 5 Squat Cleans (135#)

Started out getting the burpees done in 30 seconds and that was near 40 seconds in the 6th round. That was the first round where I was standing up more after jumping my feet forward instead of doing like a rebounded jump up right into the jump over the bar. Went touch-n-go on every set of cleans and my quads were on fire the last few rounds.

I had originally programmed this with thrusters but decided to switch it this morning with my shoulders bothering my and not wanting to kill our shoulders before the overhead holds.

Active Life – Back Max

4 Rounds

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

Started with 165# on the bar and had to drop down to 145# after 2 rounds and still barely survived. I was shaking a lot.

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

Warm-up

  • 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

Conditioning

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.

Conditioning

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.

Conditioning

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).

Midline/Skill

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.

Strength

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.

Conditioning

21-15-9

  • 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.

Skill

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.

False

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.

Warm-up

  • 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.

Conditioning

  • 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.