Unrecovered PR

I guarantee I’m not going to any time soon, but I keep thinking I want to redo 19.5 to put in a better effort. Hopefully I stop thinking about it after today’s workout. I have to remember I got through these last three workouts with a significant injury, which prevented me from attending classes; I haven’t been able to squat at all or press any weight overhead. It will still be close to my best, if not the best, Open percentile ranking in the 8 years I’ve done it.

My quads and traps are incredibly sore today. Probably worse than post-Karen DOMS. Went to open gym at noon.

Warm-up

  • 3:00 Assault Bike (33 cals)
  • Dead Hang & Stretching
  • Shoulder Passes

Conditioning

J.T.
21-15-9

  • HSPU
  • Ring Dip
  • Push-up

The first time I tried this hero WOD, we greatly underestimated it and had to scale back to 21-11. Then two summers ago I completed it in 10:06. My goal for today was to go sub nine. The plan was 3×7, 3×5, and 5-4 for both types of push-ups and all triples for the dips. Figured it would come down to the ring dips.

I ended up doing 3 equal sets for all HSPU. Ring dips were 7×3, then 2 sets of 3 and the rest quick singles. For push-ups I struggled through 3×7 and then did triples the rest of the way. Finished in 8:04 for a 2:02 PR!!

  • 108-72-36 Double Unders
  • 36-24-12 Goblet Lunges (53/35#)
  • 12-8-4 Burpee Broad Jumps

Missed two dubs in the first round after 71 in a row and I don’t think I missed in the other sets. I thought the lunges were going to be harder than they were. Took me 8:01.

Accessory

3 Sets

  • Dumbbell Curls – 21s (25#)
  • 10/10 Single Leg Glute Bridges (squeeze at the top)
  • 30s/30s Single Leg Stand (squeeze glute)

Midline

4 Rounds

  • 10/10 Side V-ups
  • 20 Leg Circles
  • 10/10 Wood Choppers (25#)
  • 20 Plank Jumps
  • 20 Flutter Kicks

Took 10:23, which is 2:17 quicker than about a month ago. Wonder if the plank jumps will fire up my hip flexors like last time.

I planned to do some rowing intervals tonight, but my WHOOP recovery is only 12% and Mom is visiting for the night, so cancel that. Tomorrow will probably be a complete rest day, unless I get back in the green. Either these Open workouts are really blowing me up or the cardio work is more taxing than I’d expect.

Muscle Fatigue

While watching Wonder Woman last night I started to feel sore in my forearms and upper back. Must be from the workout I did Friday night. When I woke up this morning everything around my shoulders and upper back was even more sore, but didn’t feel anything in my back. Went in for the nooner.

“J.T.” – 21-15-9

  • HSPU
  • Ring Dip
  • Push-up

Almost 3 years ago, we made an attempt at this, but we didn’t respect the combination of movements. I remember being down to singles in the round of 21, so we decided to scale it back to 21-11. It still took me 9:52 for that!

I was debating what how to break up the round of 21s. Initially I was thinking 6-5-5-5. As we warmed up I decided to try sets of 3 and then I could go bigger in the set of 15 if I was feeling good. As soon as I kicked up for the 21 handstand push-ups I changed my mind and went 6-5-5-5 through all movements. When I got to the first 6 push-ups I couldn’t believe how hard they were!

In the 15s, I did 5 HSPU and then 3-3-2-2. Ring dips were 5×3 and push-ups were 3×5. On the round of 9 I was having a hard time staying on the wall. I think I did 3 and 3×2 HSPU. Did 3 ring dips and then 6 quick singles. I had 13 seconds to get in the 9 push-ups and break 10 minutes, but I couldn’t do it! Finished at 10:06. Overall it went much better than I expected and ranks a 84 on BTWB. These last 2-2.5 months of upper body work is paying off.

30-20-10

  • Air Squats
  • Plyo Lunges
  • 2x Double Unders

After a burner on the upper body, I made up this lower body burner. The lunges were nasty! I think I did something like 10-6-6-8 for the 30 and 8-6-6 for the 20. Too many misses on the set of 60, but only 1 on the 40 I think, and none on the 20. Finished in 5:28.

30-20-10

  • Floor Wipers (hands to sides in a T)
  • Shotguns
  • Weighted Sit-ups (40#)

Might as well burn the core too, right? Finished in 8:01.

Ruck

I had thought about doing a 20-30 minute run tonight. Decided to put on the weight vest and go for a walk instead. Unfortunately my vest still has all 40# in it. Went 2.68 miles in 42:26. I’m sure my knees will hate me tomorrow.