My legs ached all day yesterday. You know that feeling you get when you’ve been walking the entire day? It was like that but more intense. I was tired from staying up late to watch Duke too, so turned it in to a rest day. Out in the garage today before a really late lunch.
3:00 Airdyne (0.91 mile)
7/7 DB OHS (40#)
10 Glute Bridge (50#)
10/10 Single Arm Single Leg DB RDL (40#)
I felt the warning signs in my back during the RDLs, so it was an easy decision not to back squat today like I had planned. I’ve learned my lesson a few times when I ignored that feeling.
20 DB Push Press (40#)
40 Air Squats
It was 59° outside so I changed my workout to do something with running. Thought I’d have to break up the push presses, but it turned out to be a pretty ideal weight for this. Finished 4 rounds, the run and 10 of the presses. Nice to be outside even though I’m so fucking slow.
Definitely feeling some different muscles from the movements in yesterday’s aerobic work. Out in the garage before a company townhall at lunch.
Warm-up – 2 Sets
3/3 Turkish Get-ups (40#)
10 Glute Bridges (40#)
5/5 DB OHS (40#)
10/10 Single Arm Single Leg RDL (40#)
Feeling good with this stuff. Hopefully it’s making a difference.
15 Sandbag Cleans (100#)
Last week I saw someone post about 2016 Regional event 4, which used 115# power cleans and had a 10:00 time cap. I wanted to get in some sandbag work so I came up with this modification.
I wore my belt for the entire workout, though I loosened it in round 2 I think because it was pinching my abs on each clean. Pretty gassed with fatigued legs in round 2, so after that was just a grind. Tried to keep bending over to pick up the bag. Yes you throw it over your shoulder for each rep. I tried to remember to alternate shoulders for balance. Finished in 18:09.
Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.
Warm-up – 3 Sets
3/3 Turkish Get-ups
5/5 KB OHS (35#)
10/10 Single Arm Single Leg RDL (35# KB)
10/10 Single Leg Glute Bridges (pause)
25 Ring Dips
25 Deadlifts (135#)
25 Step-ups (24″)
25 MB Cleans (20#)
I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.
Forgot how hard the L-sits are. Need to start doing those again.
4×10 Double Kettlebell Deadlift (44# KBs)
20 Double Kettlebell Front Rack Walking Lunges (35# KBs)
10/10 Kroc Rows (53#)
I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.
10-12-14… Row calories
5-6-7… Deadlift (185#)
Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.
Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.
Warm-up – 15:00 EMOM (alt)
10 Russian KBS + 5 American KBS (44#)
8 Ring Rows + 8 Push-ups
10 Glute Bridges
Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.
Dumbbell Shoulder Press
Pause at the top of each rep.
10 Box Jumps (24″)
20 OHS (75#)
30 Wall Balls (20#, 10′)
This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.
Midline – 8 Rounds (Tabata)
20s Hollow Hold
I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.
It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.