Hang On After Hangs

Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.

Warm-up

  • Dead Hang
  • Bottom Squat Hold
  • 200m Run
  • 15 Hand Release Push-ups
  • 200m Run
  • 15 Pass Throughs
  • 200m Run
  • 30s Handstand Hold

Strength

Shoulder Press

  • 5×45#
  • 5×75
  • 5x5x105

Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Push Press (95#)
  • Burpee
  • Hang Power Clean (95#)

Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.

Mobility

2 Sets

  • 1:00/1:00 Banded Samson Stretch

Active Life – Bulletproof Shoulders 13

  • 3 Sets (each arm)
    • 8 Single Arm High Pull (35#)
    • 45s Rest
  • 75s Wall Facing Handstand Hold

Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.

Only One

My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.

Active Life – Shoulder Abduction 8

3 Sets

  • 10/10 Single Arm High Pull (26# KB)

Skipped ahead because I wasn’t doing extra overhead holding before class.

Warm-up

3 Rounds

  • 30s Handstand Hold
  • 20 Jump Rope
  • 20 DU
  • 10 Air Squats
  • 5 Box Jumps (24″)

Conditioning

  • 10:00 AMRAP
    • 50′ Double Overhead Walk (50# DBs)
    • 5 T2B
    • 5 V-ups
  • 5:00 Rest
  • 10:00 AMRAP
    • 50 DU
    • 5 Burpee Box Jumps (24″)

Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.

I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.

Accessory

3 Sets

  • 12/12 Kroc Rows (44#)
  • 45s Handstand Hold

Looking forward to golfing tomorrow because I need a rest day.

Back to Ring Rows

Yesterday I walked 18 holes on the golf course and was still pretty sore. Guess what… still sore today! It can’t all be from Sunday, so there must have been some compounding soreness from the Tuesday workout. Quads should feel normal tomorrow. Went to the 4pm class.

Active Life – Shoulder Flexion 12

2 Sets

  • 5/5 Thoracic Rotation
  • 10 Evil Wheels

Skipped around again, so I just have the 11th one to finish up. I’ve already done the test and pass so I’ll move on to the Shoulder Abduction corrective action program next.

Warm-up

2 Rounds

  • 200m Run
  • 15 Shoulder Rolls (PVC)
  • 30s Handstand Hold

Strength

Split Jerk: 2-2-2-2-2 @ 70-80%

  • 10×45#
  • 4×95
  • 4×125
  • 2×155
  • 2×185
  • 2×205
  • 2×215
  • 2×225
  • 2×235
  • 2×245

Really happy with that! The range based on my old 300# split jerk (almost 2 years ago) was 210-240, so I was right in the ballpark. Everything from a rack too, which is a lot harder than on blocks. Didn’t use a belt.

Conditioning

  • 20-16-12-8-4 Ring Rows
  • 80m Farmer Carry (32 & 28kg KBs)

Would have loved to try the 10-8-6-4-2 muscle-ups, though it would have taken me a long time to get through on the rings. I split up the ring rows to 4×5, 4×4, 3×4, 2×4, and 4. Quickly put down the kettlebells at 40m so I could turn around and swap hands since I was doing an uneven carry. Finished in 7:25.

After recovering a bit I did some dead hanging and then 3 sets of 10 kip swings (bar taps), which I haven’t done in some time. Shoulder is feeling better, but still something there when I get through the bar. I should get out my Crossover Symmetry bands too.

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.

Feeling Good on the Rower

Got to the gym a little early before the 4pm class to get in the shoulder rehab work.

Active Life – Shoulder Flexion 4

  • 3 Sets 5/5 Thoracic Rotation
  • 2 Sets 5 Evil Wheels

I tried an evil wheel from my feet. Not happening!

Warm-up

  • 400m Run
  • 2x
    • 20 walking lunges
    • 15 Push-ups
    • 30s Dead hang
  • 10 Push Press (45#)

Hung from the bar instead of doing 10 kip swings.

Conditioning

5 Rounds

  • 20 cal Row
  • 20 Push Press (95#)
  • 20 V-ups

Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.

Gymnastics

3 Sets

  • 45s HS Hold
  • MAX Ring Rows

I went E2M and got 15-12-10 ring rows.

Touch the Sky

Hot one! Made it for the 4:30 and was the only person at class.

Active Life – Shoulder Flexion

3 Sets

  • 10 Hollow Body Shoulder Flexion (2.5#)

Warm-up

  • 2 Rounds
    • 250m Row
    • 10 PVC Passes
    • 10 Shoulder Press (45#)
  • 4 Shoulder Press (75#)
  • 4 Shoulder Press (95#)

Conditioning

10 Rounds

  • 1 Legless Rope Climb (13′)
  • 4 Shoulder Presses (115#)
  • 200m Run

Can’t remember the last time I did a rope climb and it’s been rare to even do shoulder presses in a metcon. Not bad, but hard to breathe on the runs with it being about 90° outside. Finished at exactly 19:00.

This is from the Ben Smith affiliate design program, which they’re following at the gym. Not sure if I mentioned a couple of old friends from a previous gym bought out Mid Michigan Muscle and it’s now Malott Athletics. It’s been a goal of theirs for years, so I’m excited to see someone taking over that should do well to grow the gym.

malott-athletics-wide.jpg

Midline / Skill

4 Sets

  • 1:00 HS Hold
  • 2:00 Rest

All The Rowing

Went to the 4:30 class again. My back is a little tight after yesterday’s workout.

Warm-up

  • 2 Rounds
    • 10 PVC Passes
    • 10 PVC OHS
    • 30s HS Hold
    • 1:00 Row
  • 45# Snatch Warm-up

Weightlifting

  • 3x30kg Squat Snatch
  • 3×95# Squat Snatch
  • 3×115# Squat Snatch
  • 3×135# Squat Snatch
  • 2×135# Squat Snatch
  • 2x2x145# Power Snatch
  • 2x1x165# Power Snatch

My shoulder was very uncomfortable in the hole and I was not able to feel stable, so I actually missed the 3rd rep of the second set with 135#. Switched to powers after that and those were easy.

Conditioning

Partner Workout

  • 100 cal Row
  • 100 DB Thrusters (40# DBs)
  • 100 cal Row

Partnered up with Weston and Michelle joined us as well, going at the same time as Weston. We did 25 cals each time (20 for the women) and did 10 thrusters at a time. I felt good on the rower but those thrusters are terrible with dumbbells. The 50# DBs would have been miserable because we both wanted to drop the 40s in the last two sets. We finished at 14:54