2x3x400

Went to the 4pm class.

Warm-up

2 Rounds

  • 200m Run
  • 10 Hand Release Push Ups
  • 50′ Walking Lunge

Conditioning

3 Rounds

  • 400m Run
  • 25 Hand Release Push-ups

Pushed the runs and felt good. Did my push-ups in sets of 5, trying to keep rests short. Finished in 7:59. Got about 5 minutes of rest before the next one.

3 Rounds

  • 400m Run
  • 25′ Right Arm DB Overhead Walking Lunge (50# DBs)
  • 25′ Left Arm DB Overhead Walking Lunge (50# DBs)

**Use two dumbbells, holding the second one on the other shoulder.

Felt like I was able to do the first run about the same as the first workout. Then came those lunges, which I thought I would be able to go down and back without dropping. Oh boy was I wrong! They really jacked my heart rate and my last two runs were so fucking slow. Took me 10:35 to finish.

That was a lot of running yesterday and today. Happy I was able to run had for four of the six.

Gymnastics Strength

4 Sets

  • 2×5 Strict Rope Pull-ups (alternating high hand each set of 5)
  • 2×5 Strict HSPU

Would have liked to do 10 handstand push-ups unbroken each round but there was no way after those metcons. Glad to be able to get all of the reps in though.

I have a golf scramble in the morning, so not sure if I’ll exercise tomorrow.

Heading Out

My shoulders are still a little tender. Walked 18 holes yesterday and I’m playing some damn good golf lately! Mowed the lawn this morning and went to the 4pm class.

Active Life – Shoulder Flexion 8

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Evil Wheels

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Walking Lunges
    • 10 Good Mornings (PVC)
    • 30s Handstand Hold
  • Deadlifts
    • 10×45#
    • 10×135
    • 5×185

Conditioning

5 Rounds

  • 10 Deadlifts (225#)
  • 15 Box Jumps (24″)
  • 20 Hand Release Push-ups

Not a chance I was trying the Rx 275# and was able to keep the 225 unbroken. I never stopped on the box jumps, stepping down every rep. HRPU were done in 4 sets of 5 each round. Finished in 12:25.

Accessory

3 Sets

  • 20 Overhead Walking Lunges (50# DB)
  • 45s HS Hold

This combo lit up the shoulders.

Heading up north on vacation in the morning.

Chin Meet Bar

Almost bailed on working out at the last minute, but the garage was already warm and I want to have the day tomorrow to do other stuff.

Active Life – Single Leg Bias

Warm-up

  • 10 Sumo Inchworms
  • 10 Sumo Stance Good Mornings (45#)
  • 10 Sumo Deadlifts (45#)
  • 10 Sumo Deadlifts (135#)

Workout – 3 Sets

  • 15 Sumo Deadlifts (165#)
  • 10/10 Sciatic Nerve Flossing

Conditioning

10:00 AMRAP

  • 2 Strict Chin-ups
  • 4 HR Push-ups
  • 6 Squat Jumps

I’ve done some similar variations of this but think they are usually 3-4-5 reps. My triceps and general upper body are sore from Wednesday. Smacked my chin on the descent in the second to last round. Ended up with exactly 17 rounds.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization (35#)
  • 10:00
    • 10 Glute Bridges (3s hold)
    • 10 Curl Ups

Made it through 4 sets plus the glute bridges.

Music of the day was the Black Panther soundtrack.

Back & Forth Cardio

Rested and travelled up north yesterday. My calves and shins are feeling those eccentric ankle dorsiflexions again.

100 HR Push-ups

Started out doing sets of 4 for a change. Got to around 48 I think, did some doubles, and then quick singles. Got done in 5:08, which is only 4 seconds off my best from early 2013 and fastest I’ve done it in quite a long time.

Took a few minutes and then did jumped on the machines.

  • 10:00 Run (treadmill)
  • 10:00 Airdyne
  • 10:00 Run (treadmill)
  • 10:00 Airdyne

I took about a minute between each. Went 1.05 miles, 3.23 miles, 1.08 miles, and 3.35 miles.

Like Cindy

Yesterday ended up being a “rest” day because I worked on a bathroom and then replaced lights and ceiling tiles in the laundry room. I was exhausted by the end of the day.

Active Life – Single-leg Bias

Warmup – 3 Sets

  • 5 Sumo Inchworms
  • 20 Kossacks

Won’t be wearing the Nano 7 for Kossacks ever again. They have a harder ankle structure to the shoe, which was not comfortable with those positions.

Workout – 3 Sets

  • 10 Sumo Stance Good Mornings (95#)
  • 8 Eccentric Knee Flexion (20#)

Those knee flexions really open up the ankles.

Conditioning

20:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 9 Wall Balls

I saved this one from CrossFit Linchpin and finally got around to trying it out. Neat variaton on “Cindy.” I dropped from the top on every pull-up and got right back on the bar for the next rep. Wasn’t confident I’d last if I did them together and sometimes it bothers my shoulder, which has felt a bit weird after the jerks on Friday. I got through 19 rounds plus 2 pull-ups. As expected, the hand relase push-ups start to get slower and slower.

Accessory

4 Rounds

  • 15s L-hang
  • 15s Dead Hang
  • 15s Rest
  • 30s Wall Sit
  • 15s Rest

B wanted to do some hanging, so I came up with this. Couldn’t tell you the last time I did a wall sit. I worked up quite a sweat again from this.

Active Life – Back Max

10:00 for Quality

  • 3-5 breaths Ring Plank Hold (Front Leaning Rest)
  • 3-5 breaths 1 Arm Overhead Hold (53#, each arm)
  • 8 Romanian Deadlifts (115#) + a 3-5 breath hold at bottom position

Got light-headed from the RDL hold a couple of times.

10 Pounds Short

Walked a round of golf yesterday. The humidity has definitely stepped up a few notches this week.

Today is the big day! Bench Max!!

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 3×185
  • 2×215
  • 1×235
  • 1×255
  • 1×275
  • 1×285 (PR)
  • 1×290 (PR)

I decided to use some bigger jumps early in an attempt to be fresher later. Not sure if it was smart to throw away the warm-up sets I’ve pretty much been using every session for 4 months. When I got to 275 I felt like I came way too far down on my chest and had to grind out the rep. Then 285# was much better for the PR. 290 was a grinder, but I had to keep going. You’ll have to watch the video to see how I talked myself right out of 295 before I started.

Not the 300 I was hoping for, but I was able to add 15# to my previous best over the course of the program. I skipped the 3×10 drop sets and decided to do a push-up test.

100 HR Push-ups

My best is 5:04 from March of 2013!! I haven’t come close since according to my logs. My last attempts were 6:03 in October of 2015 and 7:25 a year ago. I started out with sets of 5s through about 45 when I started doing some doubles and triples. Then I did a whole bunch of quick singles in there somewhere. Tried to get back to doubles or triples, but resorted to singles again. Ended up at 5:18, which is the best I’ve done in a really long time. These get terrible so fast.

Accessory

  • 2×10 DB Bent-over Side Raises (35#)

Skipped the Tricep Rock-n-Rolls.

2 Minute Challenge

Bryan picked T2B, went first, and got 40. We both started with sets of 5 and I actually was able to get more of sets of them when I went. I, on the other hand, had to switch to singles like I always do when my T2B go, otherwise I would have had him. Came up one shy with 39! He now has a 2-1 series lead with the challenges.

Quick One

So my back tweak yesterday is nothing like where I was done and out for a week. Moving a little gingerly, but was able to mow the lawn and rake yesterday. Did more raking today. Out in the garage around 8pm after procrastinating all day. Since I skipped going to the noon workout today I figured it was a good day to get in the Performance Plus programming and make tomorrow a shorter workout.

10:00 EMOM (alt)

  • 20 Squats with feet together, holding 15# plate with straight arms (video)
  • 10 Plank Plate Pops on 45# comp plates (video)

Could tell I was getting warmed up and used to the feet together squatting because I got faster every round. Nice little burn with these two. Neat movements.

10:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 9 Squat Jumps

Didn’t want to do anything with loading so all bodyweight seemed like a good idea. I’ve done a few similar workouts before. Got through 13 rounds plus the 3 pull-ups. That did the trick! All done is less than 30 minutes.