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.

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.

Carry First

Yesterday I walked my first 9 holes of the year and was exhausted the rest of the day. Pathetic. haha I wasn’t planning on doing anything except watching the Masters anyway, so it worked out. Got to the gym early today before the 4:30 class do the stuff from the PT.

Rehab – 3 Sets

  • 15 Reverse Hyper (90#)
  • 100′ Single Arm Front Rack Carry (44# KB, right)
  • 10 Single Arm Front Rack Squats (44# KB, right)
  • 100′ Single Arm Front Rack Carry (44# KB, left)
  • 10 Single Arm Front Rack Squats (44# KB, left)
  • 10 Single Arm Single Leg RDL (44# KB, right)
  • 10 Single Arm Single Leg RDL (44# KB, left)

The squats turn out to be much harder when you fatigue yourself first. No rest from the carry to the squats.

Class Warm-up – 2 Sets

  • 200m Run
  • 10 Ring Rows
  • 20 Jumping Jacks

The ring rows felt really good. They never do.

Strength – Back Squat

  • 10×45#
  • 8×135
  • 6×185
  • 5×215
  • 4×245
  • 3×275
  • 2×285
  • 1×300

No belt and wore Nike Metcons. Wasn’t planning to push the weight even though class was maxing out.

Accessory – 5 Sets

  • 10 Hand Release Push-ups
  • 10/10 Kroc Rows (53#)

Conditioning

9:00 AMRAP

  • 5 Power Cleans (95#)
  • 7 Back Squats (95#)
  • 9 Burpees

Was too slow on my burpees. I was doing a short pause after each back squat too, which I should have just pushed through with so few reps. Finished exactly 7 rounds.

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.

No Joke

Abs and quads are still sore, but feeling pretty good. Went to the 10am class ready to lift some weight.

Warm-up

  • 800m Row
  • 3 Sets
    • 30s Bar Hang
    • 10 HR Push-ups

Gymnastics

3 Cycles

  • 1:00 T2B
  • 2:00 Rest

I did 5×5 the first two cycles and then 3×5 with 5×1 for a total of 70 toes-to-bars! I could tell the wall was coming and I hit it head on after 65 reps.

Conditioning

“Fran”
21-15-9

  • Thruster (75#)
  • Pull-ups

Nope, not an April Fool’s joke!

For some dumb reason I thought I had 65# on the bar until after I was done and Alex mentioned the weight. No issues with the weight. My shoulders were pretty fried from the T2B though so I had to break up pull-ups from the start, going 3×7 and then 8-7 on the 15. I did the 9 unbroken to finish and did all of the thrusters unbroken. Not a good time (4:21), but I’m back. 🙂

Midline

  • 100 Sit-ups

Wasn’t going to be pretty after the T2B. Took me 3:51, almost a minute off my best time.

Scale to Get More Reps

Warm-up

After realizing the aerobic pace yesterday I better step it up in these warm-ups. Did 5:00 on Airdyne for 1.74 miles 2.8 km.

Strength / Accessory

  • 3×15 Strict Pull-ups (blue band)
  • 3×10 Rack Chins (feet on bench in L position)
  • 3×10 Wide grip pull-ups (blue band)
  • 3×20 DB Curl (8#)
  • 2×20 Shoulder IYTs (Crossover Symmetry – purple)

Wanted to use a band to be able to get in the higher reps but even that wasn’t easy. I don’t have my adjustable dumbbells home yet so my only choice was the really light ones.

Conditioning

12:00 AMRAP

  • 10 HR Push-ups
  • 10 Air Squats
  • 20 Box Step-ups (18”)

Planned on 15 air squats but made the decision during the first set to cut it back to 10. Wasn’t even able to do a single air squat until a few days ago. Loosed up a couple of rounds in and probably would have been fine. Heart rate didn’t get too high but worked up a little sweat even in the cooler garage. Finished 7 rounds plus the push-ups, squats, and 16 of the step-ups. I had to switch it up from only doing Airdyne conditioning and this was a good intro back.

Hoping to be able to pick up a barbell at the end of the week. Feeling much better but I can still feel the tweak here and there throughout the day.

Fresh Moves

My morning was infinitely better today. I got out of bed and got dressed mostly normal. Went to the gym at noon to watch the final Open workouts and do my own thing on the side.

Warm-up

Five minutes on the Airdyne to loosen up the back more.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x225

Accessory

  • 3×15 Pallof Press (15 reps facing each way, 2s hold at extension, red band)
  • 3×15 DB Side Raises (10#, thumbs up)

The Pallofs are interesting. I had to fight the twisting on my back a little more than probably is normal. Have never done either of these movements.

  • 50 HR Push-ups

Could probably classify these push-ups as conditioning as well and they allowed me to get a little core work. Set a PR by 12 seconds with a time of 1:40!

Conditioning

“Airdyne Hell”
10 Rounds

  • 15s Sprint
  • 1:45 Rest

Never easy but wasn’t as bad as I remember from previous attempts. I got through 252 calories. The last time I did this with Bryan, and the only calories number I have for the AD2, we combined for 512 so I was pretty much on the same pace unless I was doing a lot more calories than he was. No idea. Overall felt pretty good.

I did a few air squats here and there throughout the time in the gym and then I did some bottom squat hold against the wall while the workouts were finishing up.