It’s a Trap

My shoulders and wrists are sore from the handstand walking and my traps are really sore from so many cleans.

Warm-up

8:00 AMRAP

  • 10/10 Kroc Rows (25#)
  • 10 Weighted Step-ups (24″, 25#)
  • 5/5 Single Arm DB Push Press (25#)
  • 10 Alternating DB Hammer Curls (25#)
  • 30s Hollow Hold

Did two rounds plus the Kroc rows and 7 step-ups.

Skill

We had 10 minutes to work on handstand related stuff (hold, press, walk), so of course I practicing my walking. And yet again, the programming spends a good portion of class fatiguing the movement most important in the conditioning piece. I feel like they are trying to trap you! Maybe this stuff is going to pay off in the Open, but just seems so odd and is completely different from any other program I’ve seen. I didn’t make too many attempts with so many handstand push-ups coming up and I was tired from last night, but I did get out to 8-10 feet a couple of times.

Conditioning

5 Rounds

  • 500m Row
  • 14 DB Step-Back Lunges (50# DBs)
  • 14 HSPU

My goal was 1:50-1:55 on the rower, unbroken lunges, and break the handstand push-ups into 8-6. I figured rounds would take around 3:30. Screwed up the order right off the back and did my 8 HSPU before the lunges. Whoops! No I didn’t do them over again. 😛 I finished at 17:54, so my guess was pretty damn close because a 3:30 average would have been 17:30. The lunges were much easier than I expected. Pushed hard to keep my pace on the rower. Here are my splits:

  • 1:50.1
  • 1:51.0
  • 1:51.2
  • 1:51.6
  • 1:51.7

A 1:50 pace equates to about 1,200 cal/hr, so it’s good to know I can stay in the ballpark during a longer workout. If I would have started each row better I think I would have been much closer after the first one too.

Accessory

Dumbbell Curl 21s

  • 7-7-7 @ 15#
  • 7-7-7 @ 20#
  • 7-7-7 @ 20#

It was time to bump up the weight from 15-15-20 and the third set was pretty tough. Even with this bonus work I was still done before the 5pm class started.

Ready for the rest day!

Slammin’

Last night I started getting a headache before bed and then felt it when I woke up several times through the night. It was gone this morning. This has started happening as I’ve pushed hard in some workouts.

I’m still excited about how the wall balls felt yesterday. After losing 15 pounds last year, I could feel a huge difference in burpees, but hadn’t really thought about wall balls or maybe just hadn’t done enough large numbers of them. Makes sense though; being 20 pounds lighter per rep really adds up when doing 100+.

Thought I’d be feeling my quads more today, but not too bad so far. Went to the 4pm class.

Warm-up

10:00 AMRAP

  • 1:00 Assault Bike
  • 5 Inch Worms + Down Dog
  • 10 Double DB RDL (20# DBs)
  • 5/5 Single Arm Half Kneeling Strict Press (20#)

Skill

10:00 EMOM (alt)

  • HS Walk Practice
  • Assault Bike

Can tell I haven’t practiced in weeks. Need to get back on it before the Open.

Conditioning

3 Rounds

  • 60 Walking Lunges
  • 40 Ball Slams (30#)
  • 20 HSPU

The lunges started to burn in the first round and the ball slams were tougher than I expected. Went 7-7-6 on the handstand push-ups each round. Finished in 15:39.

Gymnastics

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

Stayed after class for a little extra credit. My goal was to hold sets of eight for as long as I could. I made five rounds, then did a set of five and three singles. Only four singles in round 7, but came back with five singles to close. 57 total toes-to-bars, which ties my best from 2014.

Date with Diane

My low back is still tight from Thursday and Friday. Spending a lot of time hunched over at my hobby desk this weekend doesn’t help.

Warmed up my deadlift with 10×45, 5×85, 5×135, and 5×185.

Conditioning

“Diane” – 21-15-9

  • Deadlift (225#)
  • HSPU

The only time I’ve done it Rx was during the Open last year with the dumb HSPU standard and it took me 5:44. Hoped to set a bit PR over that time today. Went 12-9 on both movements, 9-6 on both, 9 deadlifts, and then 5-2-2. Finished in 5:30. My handstand push-ups got way too slow towards the end of 21. I wonder if doing quicker sets of 5-6 throughout would be smarter.

Strength

Warmed up with 6×35, 6×65, 3×115, and 3×135.

12:00 EMOM

  • 3 Thrusters (155#)

Belted up for these. Was thinking about doing 20 minutes originally, but I got to the gym late and Diane smoked me. Glad we cut it back!

Midline

  • 50 Turkish Get-ups (35#)

Oh boy! Started off 5/5 real quick and then had to slow down a lot. Did 6 sets of 3/3 and finished with 5/5 in 8:53.

Pulling 4 Wheels Again

My hamstrings are a little tight today and once I jumped on the rower in the warm-up I realized my lats and chest are sore too.. Maybe all that time away from squats helped me to start actually using my hamstrings and posterior chain during this rebuilding.

Warm-up

2 Rounds

  • 1:00 Row
  • 5x
    • Inchworm
    • 2 Push-ups
  • 10 PVC Passes
  • 10/10 Single Leg Deadlifts (44#)

Strength

Deadlift

  • 10×45#
  • 5×135
  • 5×205
  • 5×255
  • 3×305
  • 1×335
  • 1×355
  • 1×375
  • 1×405

Three weeks ago I did 3x3x335, but March 15, 2017 was the last time I picked up anything heavier than that with 4×405. I don’t like to make a bigger jump at the end like the 30 pounds after taking a couple of 20 pound increases, but I really felt like hitting 4 wheels (even if I had all kinds of change on the bar). Once I get the bar moving it feels really good, but that’s always been my feel with deadlifts. The bar was so packed with random plates I had to have Steve and Ashley hold on the plates!

Seeing the video it looks 10x easier than it felt.

Conditioning

18:00 EMOM (alt)

  • 18 cal Row
  • T2B (15 for 3 rounds and 12 for 3 rounds)
  • 12 HSPU

This felt good until I hopped on the 4th row and couldn’t get over the 1,500+ cal/hour I had been pulling. Was able to keep getting the 18 calories before the 50 second mark though. I did three rounds of 3×5 T2B, but started to lose it in the 4th round so scaled back to 12 reps for three rounds. Handstand push-ups weren’t bad and I was able to do 7-5 every round.

Every… What?

Wasn’t feeling anything from yesterday’s workout until I got to the gym and started moving around. Then I could feel my shoulders were tight.

Warm-up

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Interesting for a warm-up.

Gymnastics Test

1:30 AMRAP

  • Handstand Push-ups

The focus for the next month (gym is a week behind the Krypton programming) is handstand push-ups. I choose to work on kipping and was able to get 32 reps by doing 15-10-7. The first 15 were done in 20 seconds, so I bet I could do better by coming off the wall much earlier.

Conditioning

  • E2M – 8:00
    • 200m Run
    • 50 DU
  • 2:00 Rest
  • E2M – 8:00
    • 200m Run
    • 10 Push Presses (115#)

For those first 8 minutes I thought we were doing an alternating EMOM. So I wash pushing hard on my runs and finishing just in time. Never missed a double under. Then during the rest I realized it was E2M. I don’t know what I was thinking. At that point I was committed and knew I could make the runs, so I kept up my pace. I probably missed by a few seconds on some in the next 8 minutes. Those push presses were a challenge after taxing our calves with the jumping rope. The Rx for this was 155/105!!

All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 15 Air Squats

Weightlifting

Squat Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • E30S – 10:00 (20 sets)
    • 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

  • 3 Power Snatches (135#)
  • 6 Strict Handstand Push-ups
  • 24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

Mary

Decided to rest yesterday after driving home. Spent the time on some projects. In for open gym at noon today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Kip Swings
  • PVC Passes
  • Supported Pistols
  • Step-ups

Conditioning

“Mary” – 20:00 AMRAP

  • 5 HSPU
  • 10 Pistols
  • 15 Pull-ups

I’ve been wanting to try “Mary” for a long time. Going in I thought 10 rounds would be a good score for me.

The handstand push-ups were easy the whole way. Grabbed my foot on almost all of the pistols and probably should have stood up more before putting the other foot down on a lot of reps. Wasted too much time from rep to rep. I started out with a regular kip on my pull-ups and then I think it was the second round when I thought I’d try butterfly which I haven’t done since the Open last year. Felt pretty good. I was able to do 3×5 pull-ups all the way until the very last round when I was trying to finish the round. There were a few third sets where I reverted back to the kip because I felt like I wasn’t getting enough height after 10 butterflies.

Finished just shy of 10 rounds with 9+28! Wore grips, but I got a blood blister under each pinky and the one on the right hand popped right at the end. Hope my shoulders are ok after so many butterfly pull-ups and not doing them for 9 months.

Midline

5 Rounds (holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches
  • 10s Superman Hold
  • 45s Rest

Cut the rest back from 1:00, which had taken me 6:57. Nearly the same pace with the shorter rest today, for a time of 5:56.

Skill

I did 15-20 minutes of handstand walk practice up in to the wall again.