Not an Olympian

Planned to go to class yesterday, but I could still barely straighten my arms and was extremely sore. Doing 10 rounds with 5 muscle-ups each round wouldn’t have been wise. Had a poor night of sleep anyway, so decided a rest day would be smart.

My lats and biceps are still extremely sore today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:00 Row (without straps)
  • 10 Lateral Raises (5#)
  • 10 Front Raises (5#)
  • 10 Rotator Cuff (5#)
  • 10 Strict Press (5#)

Conditioning

4 Rounds

  • 5x
    • 100m Row (faster than 2k pace)
    • 20s Rest
  • 10 Tempo Dumbbell Bench Press (50#, 2s down, 2s up)
  • 5:00 Rest

I was thinking a 1:40/500m pace going in, but was able to go much faster than that without a problem. My first round was slower, with the first 100 being 19.6 I think. After that I was getting low 19 or in the 18 second range. The bench press was the hardest part. I finished in 31:30.

Skill

More handstand walk practice and feeling better each time. Really starting to push and start out further from the wall. I just need to go for it without the wall there as safety. I’m probably slowing down after a few step as I know the wall is coming up.

HPO Week 7

Played another solid round of golf yesterday, with an 82, which was 2nd best at the course. Out in the garage in the evening.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 2×230
  • 3x2x245

Still feeling great!

Push Press

  • 6×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 2x3x225

Wore a belt for the final 3 sets. Not very fun.

Accessory

  • 3×20 Seated alt DB Shoulder Press (40-45-45#)
  • 3×10 Pallof Press (CS Blue)
  • 3×15 DB Front Raises (15#)
  • 3×10 DB Side Raises (20#)
  • 3×10 Shoulder Ts (CS Blue)

That wraps of week 7 of the Hybrid Push Only program. Still loving it, though today was a lot of accessory work!

Conditioning

  • 250m Ski Erg
  • 50 Sit-ups
  • 25 MB Cleans (20#)
  • 100 DU (62-0-38)
  • 50 Sit-ups
  • 25 MB Cleans (20#)

I wanted to go a bit on the erg since I’d be able to catch my breath on the sit-ups. Averaged a 1:45/500m to get through it in about 52 seconds. Should have pushed harder. Never stopped on either set of sit-ups or cleans, though the first set of medicine ball cleans was slower. I got 62 double unders to start, then missed again, and then got the last 38. Finished the workout in 8:50.

Pull Variety

Stayed up and watched #Breaking2 last night. Pretty incredible to think about all of the planning and commitment that went into it. Amazing what the human body can do. I ended up sleeping until almost 11am! Little rough rolling out of bed. This stupid fucking back! Out to the garage around 12:30.

Hybrid Push Only

  • 3×12 Rope Pull-ups (4×3 switching high hand)
  • 3×17 Rack Chins
  • 4×12 (5-4-3) Pegboard Pull-ups
  • 3×20 DB Curls (20#)
  • 3×20 DB Front Raises (10#)
  • 3×15 Shoulder YTs (CS purple)

Continued with altering some of the pull-ups to different variations. I recently bought a climbing rope so wanted to use that. No Is today because of the front raises.

Performance Plus

  • 2×30 seconds each side – Pec Minor Soft Tissue Mobilization
  • 2×16 alt Bear Rolls (video)
  • 4x30s KB Arm Bars (25# KB, video)
  • 2×16 alt Bear Rolls

I did the arm bars alternating side to side, so it was 8 total.

Wasn’t sure how it would feel, but headed out for a run. The heart rate zone alerts were going nuts for probably the first 10 minutes, but I never once checked time or pace through the whole run. I just felt like going and not being concerned with anything. Did a typical loop for 2.59 miles, which took 28:03.

2017-05-06-run-zones

Was Killin’ It

Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.

Warm-up

  • 3×15 RH (140#)
  • 2 Sets
    • 5 Inch Worms
    • High kNees
    • 10 Air Squats
    • 10 HR Push-ups

Strength – 4 Sets

  • 10/10 single arm single leg RDL (62#)
  • 5/5 OH walking lunges (62#)

Did my own version since it was programmed to de RDLs and lunges.

Conditioning

“Wall Ball Kalsu”

  • EMOM Buy-in: 5 Burpees
  • Accumulate 100 Wall Balls (20#, 10′)

I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.

So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 4x3x230

Felt easy!!

Seated Shoulder Press

  • 10×45#
  • 10×75
  • 6×95
  • 3×115
  • 3×125
  • 3×135
  • 2x3x145

Subbed these instead of push press due to my back. Different.

Accessory

bench-on-boxes

  • 3×24 Seated alt DB Shoulder Press (40#)
  • 3×15/15 Pallof Press (red band)
  • 3×12 DB Side Raises (15#)
  • 3×12 DB Front Raises (15#)
  • 3 Sets
    • 20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)
    • 3x30s Overhead Opener

I’m so used to having the combination of side raises and then bent-over side raises I didn’t realize there were front raises. There were supposed to be first, but I was already 2 sets through the side raises when I realized the program difference. I decided to superset in the overhead openers from the Performance Plus program.

Performance Plus

  • Handstand Shifts (video)
    • 2×2
    • 3×8 Scaled with feet on plate stack
  • 3 Sets
    • 1:00 HS Hold (facing)
    • 1:00 Rest

😂 I tried doing the sponge shifts up on the wall but wow! I was using the eraser from the whiteboard. After 2 attempts I went for scaled, which was no walk in the park either. Instead of doing 3 max sets of handstand hold I did the intervals since I’d already worked my shoulders so much. Barely made it through the last 2 sets.