Getting Scary

Busy day. Out in the garage in the evening.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×220
  • 2x3x240
  • 3×245

Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.

Shoulder Press

  • 10×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×150
  • 3×152.5
  • 3×155

Accessory

  • 3×20 alt Incline DB Bench Press (50#)
  • 3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
  • 3×10 Tricep Extensions (single arm, 30#)
  • 3×10 Landmine Twists (45# bar + 35#)

Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.

Conditioning

  • 30 cal Ski Erg
  • 20 Goblet Squats (70#)
  • 10 Target Burpees (ceiling – 14″)

Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.

Where’s The Rest?

I spoke too soon when writing my post yesterday. A few hours later I started to feel my hips, ass, hamstrings, and quads getting sore. I knew it had to be coming after squatting some weight for the first time in weeks. Went to the 4:30 class.

Warm-up

  • 1:00 Kang Squats (15#)
  • 1:00 Sit-ups
  • 1:00 Row
  • Deadlift
    • 8×45#
    • 8×155
    • 8×225

Strength & Gymnastics

12:00 EMOM (alt)

  • 8 Deadlifts (245#)
  • 12 T2B

Wore grips (good to know they were fine with the deadlifts too) and did all sets unbroken. Tried to remember to keep eyes on the wall instead of looking up to the bar on each rep. Also tried to keep straight legs as much as possible. Was programmed as only 6 T2B but that would have been way too easy. Almost started to fail at the end so the 12 worked out great.

Accessory – 5 Sets

  • 8 Pendlay Row (95#)
  • 10 HR Push-ups

I mentioned to Weston, “We need more rest time. I’m not used to this class workout stuff.”

Conditioning

14:00 AMRAP

  • 40 Hand-to-hand Kettlebell Swings (44#)
  • 30 Ball Slams (20#)
  • 20 Goblet Squats (44#)
  • 20 Sit-ups
  • 10 Walking Lunges

I did Russian swings in the first round but my hands were rubbing on the narrower handle so decided to switch to the H2H swings. Did every movement unbroken. Finished the sit-ups in the 3rd round. If I had done standing lunges I probably would have finished.

Late Night

E2M – 7 Sets

  • 15 HR Push-ups

Decided to bust out some more push-ups while watching videos.

Hugs

Lazy again yesterday. First week of the Thruster Attack that I’m not sore from the Tabata day. Went to the 5:30 class.

Warm-up

  • 3 Sets
    • 10 Mountain Climbers
    • 10 Air Squats
    • OH Banded Stretch
  • OHS
    • 8×45#
    • 8×75#

Went close grip on those warm-up OHS.

12:00 EMOM (alt)

  • 8 OHS (95#)
  • 8 T2B

Gymnastics – 5 Sets

  • 10 C2B Pull-ups (5-5)
  • 10 Decline Push-ups (24″)

Conditioning

10:00 AMRAP

4-8-12-16-20-24-28-30

  • Goblet Squats (20#)
  • Weighted Box Step-overs (20#, 20″)

Used a medicine ball and never put it down. Finished the full round of 24, then 28 squats and 2 of the step-overs. Talk about a leg pump. Jumped on the Airdyne for 5:00 to flush my legs and went 1.34 miles.

1 Day Remains

My core is sore from the Monday night work. Out in the garage at night. One day of Catalyst OTM left for me after this.

2 Power Clean + 2 Push Jerk

  • 3×45#
  • 2×95
  • 135
  • 165
  • 185
  • 205
  • 5 Sets 215

Combined the two into a complex again, which increases the jerk weight over the %, plus they are harder in the complex. Saves a lot of time though. All TnG cleans.

Stiff-legged Deadlift

  • 5×215#
  • 5×235
  • 5×255
  • 5×275

All sets with a neutral grip and standing on 55# comp plate.

rdl-loaded.jpg

Midline & Accessory

20:00 EMOM (alt)

  • 6 Strict HSPU
  • 8/8 Side Bends (90# landmine)
  • 10 Goblet Squats (90# landmine)
  • 12 Wall Ball Sit-ups (20#)

Happy to get all sets of handstand push-ups unbroken! Using the landmine is not the full weight loaded, but the easiest way to keep track of the load. Doing goblet squats with the landmine attachment is really weird due to the arc of the bar path. Sends your body forward as you come up out of the squat.

Recovery day tomorrow and hopefully will be ready to lift heavy on Friday.

Burpees Again

Went in early before the 5:30 class. Instead of doing the class back squats since I squatted yesterday and my back has been weird, I did day 4 of lifting since it was only two movements.

Power Clean

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×84
  • 5x1x90

Push Jerk

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×81
  • 5x1x86

Then I was ready to jump in with class…

Conditioning

E30S 5:00

  • 6 Burpees

Took me about 12 seconds each set. There have been burpees during the last 4 classes I’ve gone to.

10:00 AMRAP

  • 10 American KBS (53#)
  • 10 KB Deadlift (53#)
  • 10 Push-ups
  • 10 Goblet Squats (53#)

My goal was not to put the kettlebell down, except obviously during the push-ups. I took a split second of rest at the top of the swings and got in some breaths before and after each set of push-ups. Mission accomplished going unbroken and transitioning from one movement straight into the next. Had to really concentrate on holding the KB during the swings from so much sweat. Finished 6 rounds plus 30 reps. Felt the burn on that one!

Hung. Over.

Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.

Warm-up

3 Sets

  • 150′ Jog in gym
  • 10 Sit-up to Staddle
  • 5 Scap Pull-ups

Strength

5 Sets

  • 6 Pendlay Rows (supinated, 135#)
  • 6 Evil Wheels

Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.

Conditioning

10:00 AMRAP

  • 20 Squats (20# MB)
  • 200m Run (20# MB)

I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.

  • 4 Tabata Double Unders
  • 4 Tabata HS Hold
  • 4 Tabata Push-ups

No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.

Midline

  • 75 V-ups

Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.

Vary Your Pull-ups

Morning 8am session in the garage to catch up on some of the Monday programming.

Warm-up

2 Sets

  • 5s of StrongFit Tricep & Bicep Openers (8#)
  • 10 Back Squats (45-135#)
  • 8/8 Landmine Rows (45-55#)
  • 20s L-hang (supinated grip)

Strength

E3M – 6 Sets

  • 11 Back Squats (185#)
  • 8/8 Landmine Rows (65#)

Yuck! One more week with sets of 12. I’m having to focus less on recruiting the other muscle groups in my squats as it’s starting to become automatic. Noticing a lot more explosiveness out of the hole late in the sets as I fatigue. I really like these rows a lot more than Krocs, which are easier to cheat.

Gymnastics

6 Sets

  • 20s Pull-ups
  • 30s Rest

Did them all with a regular kip and felt like I had a much better rhythm than in the half Cindy last week. Didn’t wear any grips because I need to get these hands conditioned again. My first four sets were 11 unbroken, then 7-2, and 6-3 for 62 total reps. Being forced to do a regular kip instead of always doing butterfly once you can do them is a good reminder to vary your movements.

Rested to catch my breath and then did Crossover Symmetry Plyo.

Went to the 5:30 class at CrossFit Intuition.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Goblet Squats (44#)
    • 15 Hollow Rocks
    • 150m Row

Weightlifting

2 Snatch 3-Position Deadlifts + 2 Snatches + 2 OHS

  • 45#
  • 75#
  • 95#
  • 115#

Snatches

  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#
  • 2×175#
  • 2×185#
  • 2×195#

All snatches to a full squat. The warm-up complex was done without dropping the bar. Drop and reset after each rep with the doubles. Was programmed for 6 sets so my goal was 185. It was feeling good, so I went for one more set. Huge save on the final rep with the bar way out in front of me on the left side. Shoulder work must be paying off because I never really save anything that heavy and I was able to pull it in, be patient to stabilize it, and stand it up. I think the 185 and 195 are both PRs for a squat double, but I don’t keep track of those that close so not sure.

Gymnastics

  • Max Diamond Push-ups
  • 2:00 Rest
  • 3 sets
    • @ 50% of max
    • 2:00 Rest

Got 40 and did drop sets with 20. All reps with chest touching diamond.

Conditioning

  • 10-8-6-4-2 Burpees
  • 400m Run

Did the burpees outside which makes the run a little short. Took me 10:07.

Of course I’m going to ROMWOD. 🙂