Sub 2

Went to the 4:30 class.

Warm-up – 2 Sets

  • 10 PVC Passes
  • 20 Walking Lunges
  • High Knees
  • 10 Push-ups

Strength – Front Squat

  • 6×95#
  • 4×135
  • 4×145
  • 2×165
  • 2×185
  • 2×195
  • 2×200
  • 2×205
  • 2×210
  • 2×215

Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.

Conditioning

“Grace”

  • 30 C&J (135#)

I’ve been chasing the sub 2 minute mark for a couple of years. In February of 2016 I did it in 2:04 and in November of 2014 my time was 2:17. I was nervous because I knew exactly what I had to do to improve my time and it was going to hurt. When I got the 2:04 I did 3 sets of 5, a set of 2 and then singles.

When someone called out 30 seconds I had just done my 10th rep, so I knew it was possible. I stuck to the 3×5 and was able to increase that 4th set to 3 reps before switching to singles. Then I forced myself to pick the bar up quicker than I wanted to, especially at the end when I knew it was getting close. Finished in 1:57 for a 7 second PR!

Accessory

4 Sets

  • 10/10 Kroc Rows (44# KB)
  • 30s Handstand Hold
  • 15 Sit-ups

I did the rows slow and controlled and tried to get a slight pause at the top.

Stopped at the gas station on my drive home for some celebration snacks. ūüôā

I’ve posted a couple of things about CrossFit Programming over on my personal blog this week:

Ascending

Was up late to finish watching Bloodline, but made it to the 10am.

Warm-up

  • Shoulder stretching
  • Bottom Squat Hold
  • 500m Row

Strength / Accessory

4 Sets

  • 10/10 Single Arm Single Leg RDL (44# KB)
  • 5/5 OH Lunge (44# KB)

Conditioning

3-6-9-12-15

  • Power Clean (95#)
  • Front Squat (95#)
  • Burpee

Finished in 9:48.

Out in the garage before dinner.

Push Only 

  • 3×15 Pegboard Pull-ups (6-5-4)
  • 3×10 Rack Chins (35#) 
  • 3×10 Lat Pull-downs (green bands)
  • 3×10 DB Curls (30#)
  • 3×15 Shoulder IYTs (CS purple)

Was only supposed to be sets of 12 Pull-ups but I failed at math today.

Wonder What My Push Jerk Is

Walked my first 18 holes of the year yesterday. Wasn’t really tired, though did feel some pulling in my left hamstring over the last 4 holes. Still really wet and soggy out there. Went in for the 10am class today.

Warm-up

  • 3×15 Reverse Hyper (90#)
  • 2x
    • Couch Stretch
    • Wrist Stretch
  • 3 Sets
    • 10 Weighted Lunge (45#)
    • 10 Shoulder Press (45#)
    • 10 Front Squat (45#)

Weightlifting

1 Squat Clean + 2 Front Squats + 1 Push Jerk

  • 135#
  • 185#
  • 205#
  • 225#
  • 240#
  • 250#

Alex lifted with me. Wasn’t planning on going too heavy, but it was feeling ok. The squats did feel a little¬†heavy. I haven’t maxed out push jerk¬†in years, but the most I’ve done is 255# back in September of 2014. I think it’s a lot higher now.

Conditioning

30:00 EMOM (alt)

  • Row calories
  • H2H KBS (44#)
  • Bicycle Crunches
  • Jump Rope (singles)
  • Side Plank

Worked for 40 seconds of each minute. This was a nice little sweat. Alternated sides for the plank every round so that they were longer holds.

Out in the garage in the evening to kick of week 2 of the Push Only program.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 4x8x175
  • 3x12x190

Increased 5# on both the sets of 8 and the sets of 12.

Close Grip Bench Press

  • 3x12x155#

Not knowing what I could do, I tried¬†135-150-165 last week, which was an average of 150, so a 5# increase over that seemed right for today and it sure was! High rep day is much harder with “strict” rests. I was doing about two minutes.

Accessory

  • 3×12 Clapping Push-ups
  • 3×12 DB Side Raises (15#)
  • 3×12 DB Bent-over Side Raises (15#)

Performance Plus

  • 3×15 PVC Lift Offs (video)
  • 3×10¬†Banded Arm Circles – 10 in all 3 positions and also in both directions¬†(video)
  • Rolling Teres Muscles – 30 seconds / side¬†(video)

Also did some psoas release and the entire second session only took 70 minutes.

Get To It

Warm-up

  • 2×15 Reverse Hyper (90#)
  • 2 Rounds
    • 200m Run
    • 10 Air Squats
    • 10 PVC Passes
    • 15 Jumping Jacks

Strength – Front Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×215
  • 2x3x245

My back is definitely tight.

Warmed up cleans with 5×45, 5×95, and 5×135.

Conditioning

30:00 Partner AMRAP

  • 10 Power Cleans (185#)
  • 20 Burpees
  • 30 Row Calories
  • 40 alt Box Jumps (24″)
  • 50 Wall Balls (20#, 10′)
  • 200m Run

Paired up with Weston and we evenly split everything. I did 5 TnG cleans each time. Did box jumps in the first round, but switched to step-ups because my back was getting a little tight. We recovered on the run. First round was around 8 minutes not knowing how to pace. Got a little faster and then we pushed it in the final round almost getting through in 6 minutes. Finished 3 rounds and about 120 meters of the 4th run.

Midline

Max Plank

With my mid back already tight I didn’t push it. Stopped at 3 minutes.

Pulled a double day because I wanted to get in the bench work and be able to rest tomorrow with the nice weather and the Masters on. Out in the garage after 9pm…

Bench Press

  • 10√ó45#
  • 10√ó95
  • 5√ó135
  • 5√ó165
  • 5√ó185
  • 5x5x205
  • 3×30 alt DB Bench Press (50#)

Those dumbbell presses get much harder on the short rest.

Shoulder Press

  • 5×95#
  • 5×115
  • 5×120
  • 5×125

I haven’t done a shoulder press in months.

Accessory

  • 3×15/15 Half-kneeling Single Arm DB Press (30#)
  • 3×15/15 OH Single Arm DB Tricep Extensions (15#)
  • 3×15/15 Landmine Press (75#)
  • 3√ó15 Z Press (65#)

Single arm for the tricep extensions was not good but I thought it would be better for unilateral work. Didn’t feel the tricep working much at all. Won’t be doing them that way again.

I wasn’t sure if I did the landmine presses correctly¬†the last time so I found a T Nation article. Yep, I had been leaning forward too much, effectively turning it into a shoulder press.¬†Much harder when stand up straight and press out at an angle!

The Z Press was from the Performance Plus program. It was recommended to use about 33% of a max shoulder press. Focus on upright posture and fully opening the shoulders.

Because it was so decided to keep my rests at about 1:30. It helped me to prep the next movement ahead of time to keep rolling through. Finished all of that in 57 minutes!! It created a nice pump too. Short rest, Arnold style.

Still have 2 pieces of the Performance Plus to do, but will do them in the living room while watching TV.

Mobility

Interference

My back is a little tight from yesterday.

Power Clean + 3 Front Squats

  • 45#
  • 95
  • 95
  • 135
  • 165
  • 185
  • 205
  • 225
  • 235
  • 245

We got in the lifting from yesterday that was programmed for people not redoing the Open workout. Felt heavy today.

Conditioning

The programmed workout had a bunch of pull-ups and a ton more snatches. No thanks so I whipped up an idea using movements we still might see in the Open. Kept with the mash-up theme that’s been going on Tuesdays.

  • 10:00 AMRAP
    • 10 HSPU
    • 20 cal Row
    • 50 DU
  • 10:00 Rest
  • For Time:
    • 12-10-8 DB Thrusters (50#)
    • 9-7-5 MU

I went for it today on the handstand push-ups and surprised myself by doing 4 sets without coming off the wall! The first set was fast and smooth. The other sets were a bit slower with some short pauses resting on my head. Couldn’t believe it! I only missed one dub at 47 in the second round. Finished exactly 4 rounds with 2 seconds to spare.

Yep, dumbbell thrusters are still terrible. Didn’t realize how much they interfere with muscle-ups too. Did all of the thrusters unbroken. Wanted to go for it on that first set of muscle-ups, but I had to come down after 5. Went 2-2 to finish the 9. I think I got a double to start the round of 7 and then failed on the next double, so I stuck to singles the rest of the way. The thrusters got my heart racing so much I had to take long breaks to make sure I made each muscle-up. Finished in 9:50.

3 Bars of Insanity

My ass is kind of sore from Wednesday’s workout, but my back is feeling pretty good.

Front Squat

Supposed to be max reps at 70% (235# for me), but I haven’t squatted heavy since tweaking my back a week ago and I didn’t want to push it. So I stuck to some sets of 5.

  • 10×45#
  • 5×135
  • 5×185
  • 5×215
  • 5×235
  • 5×250

Felt solid. No issues with my back.

Clean & Jerk

Work up to 5×3 @ 70%

  • 3×135#
  • 3×165
  • 3×185
  • 4x3x205

I did an extra warm-up set compared to the other guys to make sure my back was good, so I didn’t exactly do 5 sets at my working weight.

Barbell Conditioning

2017-02-17-3-barsIf “Linda” is 3 bars of death, this must be some kind of insanity. If I had seen this workout 2 months ago I would have told you¬†I had no fucking chance.

  • @ 0:00 – 3 Snatch (115#)
  • @ 1:30 – 6 Snatch
  • @ 3:00 – 9 Snatch
  • @ 4:30 – 12 Snatch
  • @ 6:00 – 15 Snatch
  • @ 9:00 – 4 C&J (135#)
  • @ 10:30 – 8 C&J
  • @ 12:00 – 12 C&J
  • @ 13:30 – 16 C&J
  • @ 17:00 – 5 Thrusters (155#)
  • @ 18:30 – 10 Thrusters
  • @ 20:00 – 15 Thrusters

Might be a little confusing, so let me explain. With a running clock, you basically have 90 seconds to complete the assigned work. The exception is you get an extra 1:30 of rest after the final set of snatches and an extra 2:00 after the clean and jerks.

After all of the barbell conditioining intervals we’ve been doing I was confident I’d be able to finish the work, I just didn’t know how long I’d be able to hold sets or how much rest I’d end up getting.¬†I really wanted to get all of the snatches unbroken, but I had to go 10-5 on the final set. I paused at my hips after 10 but had to drop it and finish with singles. Clock was at 7:02, buying me a “long” break.

I started out feeling fine with the clean and jerks (yes, all power clean and push jerks), getting the 4 and 8 unbroken. After a set of 4 in the 12, I finished with singles. Didn’t have a whole lot of rest before having to start the 16, which I did with all singles. Finished those at 15:34 on the clock, so now I had less¬†than¬†1:30 to rest even though it had a longer time built in.

By the time I got my shit together and added the 10# plates, it was time to go. I started late, but did the set of 5. Then I did 6-4 in the set of 10. The set of 15 was rough, going 5-3-3-2-2 and finished at 22:31 on the clock.

I was finished with all but 2 sets (16 C&J and 15 Thrusters) in less than the allotted 90 seconds. I can honestly say I’ve never done anything close to that before. Total of 45¬†snatches, 40 C&J, and 30 thrusters. The last 2 sets of snatches pretty much become a light Isabel at 27 reps and the last 2 sets of C&J are only 2 reps shy of Grace. I really want to see what I can do on those benchmarks now!

Gymnastics

8 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I did 4 sets of 5 and 4 sets of 6, which is a 10 rep improvement over 3.5 weeks ago.

Damn Back

Complete rest day yesterday, but actually felt pretty good after so much deadlift volume. Couple guys are sick and one out of town, so I was on my own today.

Front Squat

Add another 0-5-10# for 3×6.

  • 6×45#
  • 6×135
  • 6×185
  • 6×225
  • 6×255
  • 3×255

Anndddd I tweaked my back on that 3rd rep of the 2nd set. Maybe I worked up too quick or maybe the deadlifts took a toll on me from Wednesday. Tried to stretch it out, but was what typically happens so felt fine as long as I didn’t get in certain positions. So no more front squats and no working up to a 2RM C&J. Wanted to see if I could do some of the other C&J work¬†so I warmed up the movement.

C&J

  • 4×45#
  • 4×95
  • 4×135

Felt fine, especially if I kept good positions, so I strapped on the belt.

Barbell Cycling

E90S – 3 Sets

  • 6 TnG C&J (155#)

Actually felt better than 155 ever has for cycling reps. Compared to 135 it still feels awkward and much harder to re-hook grip the bar between reps, which I did about for about half of them. Took me 20 seconds per set I think.

Conditioning

20:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 10 T2B
  • 10 Push-ups
  • 40s Airdyne (AD2)

Due to my back I took out the programmed 5 power cleans and put in the push-ups and Airdyne instead so I could keep moving for 20 minutes. All wall ball sets were unbroken without a problem. I did the toes-to-bars 5-5 every round and they actually felt really good. Push-ups were unbroken as well and I had an ok pace on the AD, but wasn’t pushing it. Finished with 7+18 and the AD said I did 106 calories. The WOD as written would have easily been 10+ rounds and it would have been nasty!

Excited I was able to do 14 sets of 5 T2B with no fatigue setting in. Didn’t wear any grips either. Granted it was a much longer workout so the time between sets was much more than the Tabata or EMOM volume work. It was a fight to try and stick to more of a straight leg kip; my body kept wanting to my do bicycle version. With the 73 reps and 80 the other day it’s over 150 T2B this week!

Skipped out on muscle-up work because everyone was leaving the gym and I didn’t want to do too much with my back. Will try to get them in tomorrow.