Dumbbell Thrusters are the Devil

My neck had been kind of sore after Wednesday’s workout. Today my traps are really sore, probably from all of the pulling with those 50 power cleans. I did get a much better sleep last night. Went to the 4pm class.

Warm-up

Team Rowling to 1,000 meters

I got 100-100-99-100-100. 🙂

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

I got 166, 161, 160, 160, 159, 156, 155, 155, 155, and 156 meters. The workout summary on the rower added that up to 1,584 for some reason, which is a meter off. Should have been 1,583!

21-15-9-6-3

  • DB Thrusters (40# DBs)
  • T2B

Wasn’t really recovered for this. I decided last night when I saw the workout that I was not going to attempt with the 50s. I went 12-9, 9-6, 9, 6, and 3 on my thrusters and took too much time looking at the dumbbells. The thrusters definitely affected my hip action on the toes to bars, but I was able to get 6-5-5-5, 5-5-5, 5-4, 3-3, and 3. Finished in 7:14, which I’m not very pleased with. Too much resting.

Accessory & Skill

4 Sets

  • 10/10 Kroc Rows (44#)
  • HS Walking Practice

After the 4 rounds I worked for another 10-15 minutes all walking up to the wall. I’m feeling a lot more comfortable with it and will probably see what I can do on the open floor on Sunday.

Here is a quick video I took of some of the practice. These weren’t my best attempts, but even these are a huge improvement from what I could do before this week.

Ready for a rest day!

Baby Steps

Took a rest day yesterday, though I should start doing an active recovery day once a week again. Middle of my back, or just below my shoulder blades, especially on the sides of my spine, is was really tight. Not as bad today. Went to the 4pm class.

Warm-up

  • 2 Minute Row (28 s/m)
  • 2 Rounds
    • 10 Push-ups
    • 10 Air Squats
    • 10 American KBS (35#)

Conditioning

  • Buy In: 3,000m Row
  • 5 Rounds
    • 15 Push Jerks (95#)
    • 15 Sit-ups
    • 15 American KBS (53#)

Started out around 1:51/500m and then slowed closer to 1:55 after about 1,000 meters with a stroke rate around 25-26 most of the way. I got off the rower around 11:20-ish and was feeling good, so I know I didn’t go too hard. When I saw this workout I knew I wasn’t going to try 115# and 70#. I made the right choice with scaling. Still had to break up the last two rounds of push jerks because I couldn’t straighten my arms! I went 8-7 and 9-6 on those rounds. Tried to catch my breath on the sit-ups and did the swings unbroken every round. Going from the swings to the jerks was horrible. Finished in 22:21.

Skill

Worked on finding balance in a handstand hold and some walking again. My shoulders were wrecked, but I figured it would be good practice when fatigued. The band across the rig was feeling good, so I went over to the wall and started taking a few handstand steps into it and was even able to hold in a freestanding for a little bit. Felt like a huge breakthrough today!

Upside Down Work

Read about my new folding wall mounted rack.

The usual open gym at noon.

Conditioning

10:00 AMRAP

  • 10 Pistols
  • 5/5 Single Arm DB Hang Clean & Jerk (50#)
  • 10 C2B Pull-ups

My pistols were shaky and in the last couple of rounds I started grabbing my foot on some of the reps. I switched arms on the way down for the C&J. Every round of chest to bars was 4-3-3 and didn’t wear any grips. Finished 5+11.

Accessory

3 Sets

  • 8/8 Single Arm/Leg KB Deadlifts (62#)
  • 8/8 Bottoms Up KB Press (26#)

Midline

5 sets (Holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches (alternate arm/leg)
  • Roll
  • 10s Superman hold (straight arms!)

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Could go with a shorter rest period. Took me 6:57.

Skill

We were done really early so did some handstand drills. Put my feet up on a box and walked around it with my hands. The 24″ side isn’t high enough for me, so the 30″ allows me to get my hips up over my shoulders more, though I think I was still short of it.

Then I put a big band around high J-cups on the rack so I could kick up and work on finding the balance point. This one really helped. After getting a feel I’d place my hands further away from the rig, working on finding the handstand position without hitting the band. Then I went to the wall and eventually tried handstand walking a few steps into the wall. Big progress is one session. My wrists were getting sore, so that was enough.

Three Centuries

Definitely feeling my shoulders from yesterday’s workout. Went to the 4pm class. Pretty sure it’s colder in the gym than it is outside.

Warm-up

3 Rounds

  • 30s Assault Bike (Easy)
  • 30s Assault Bike (Hard)
  • 10/10 Single Leg/Arm KB Deadlifts (44#)
  • 30s Handstand Hold

Strength

Deadlift

  • 6×45#
  • 6×135
  • 6×185
  • 3×225
  • 3×255
  • 3×285
  • 4x3x305

I put the belt on for 285+ I think. Just feels weird moving the weight. I’m not sure if I’m just scared of what. Still able to keep a neutral grip without any issues. Nice to build up that grip strength at the same time, which I’m sure has some carryover to the gymnastics stuff on the bar.

Conditioning

3 Rounds

  • 1:00 HSPU
  • 1:00 Rest
  • 1:00 cal Row
  • 1:00 Rest
  • 1:00 DU
  • 1:00 Rest

I went 10-10-5, 4×5, and 4×5 on the handstand push-ups. I started off pulling over 1,700 cal/hr on the rower, quickly realized that would be too fast, and backed off to an average of 1,500-1,550 the rest of the way. Ended up with 25 calories each round. My only miss on the rope was after my first two reps, so I ended up with 108, 110, and 111 double unders! It’s been a while since I did a hundred unbroken dubs, so doing it three times felt great. Made for consistent rounds of 158, 155, and 156 to total 469 reps.

Off to Orlando

Out in the garage by 10am.

Active Life – Bulletproof Shoulders 18

Warm-up

  • 10 Push-up Shoulder Tap
  • 10 PVC Pass Throughs

3 Sets (each arm)

  • 10 Single Arm High Pull (35#)
  • 45s Rest

These have improved a lot.

3 Sets

  • 30s Wall-facing Handstand Hold
  • 30 Rest

Had to accumulate 90s so this worked well.

Strength

Back squat

  • 10×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x235

Still squatting off jerk blocks. Increased 15# from what I did a few weeks ago for 5×3. Planned to do five sets again today, but it was feeling especially heavy, so played it safe.

Conditioning

Warmed up my C&J with 5×45#, 5×95, and 3×135.

12:00 AMRAP

  • 75 Double Unders
  • 10 C&J (155#)
  • 75 Double Unders
  • 20 T2B

Right off the bat I decided to go with 3×25 for my double unders in an attempt to keep my heart rate down. I missed twice in the 4th time through dubs and then twice again in the 5th time through at the end when I tried to get through unbroken since the clock was running out.

Those clean and jerks felt heavy right away! Not sure what’s up with my body this morning. I did all singles there and those by far took the longest. For the toes to bars I was able to do 4×5 both times through. Finished 2+65.

I’m glad I had time to get in a workout today. Time to pack and head to the airport!

Set the Shoulders

No issues with my back after feeling odd yesterday morning and then the deadlifts. Went to the 4pm class today.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

E4M – 5 Rounds

  • 250m Row
  • 200m Run

My times were 1:37, 1:39, 1:38, 1:35, and 1:36. For the first three rounds I was trying to keep a 1:35-1:40 pace on the rower and then I pushed it, trying to hold 1:35 or better for the final two. Had to gut out the second half of each run.

Midline

3 Rounds

  • 30s/30s Side Plank
  • 30s Handstand Hold
  • 10 Strict Toes to Bar

I was using a higher bar for my first try on those T2B and it was rough going. I switched to my normal bar for the 2nd and 3rd round, which allows me to hit the ground with my toes more so I can set my shoulders and stop from swinging on the descent. I was able to do them in 5-3-2 for those 2 rounds.

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.