Grip City

My shins and ankles are sore from the broad jumps. Shoulders have some fatigue too. Maybe now that I’m on protein again I’ll have improved recovery. Went to the 4pm class.

Warm-up

  • 600m Run
  • 3 Rounds
    • 5/5 Kettlebell Snatch (35#)
    • 10/10 Single Leg KB Deadlifts (35#)

Strength

Deadlift – 4×5 @ 80%

  • 10×45#
  • 5×135
  • 5×165
  • 5×195
  • 5×225
  • 5×255
  • 4x5x275

Estimated my current 1RM at 345 based on the 3×325 I did in August. The working sets were 10 pounds more than I did a month ago for 5×5. The weight felt decent and I’m still able to keep a neutral grip for every set. Slow progress, but moving in the right direction.

Conditioning

10:00 AMRAP

  • 5/5 KB Snatch (53#)
  • 10 T2B

I was all geared up with my gymnastics grips and wrist wraps over the top of them to soften the blows from the kettlebell. Was able to do 4-3-3 for the toes to bars every round, which is very surprising with this only being a couplet. Even between those inner sets I didn’t come off the bar very long. Made it through 8+3 and felt good in that one.

That was 80 T2B! My hips always give out a lot earlier in rep counts, even in much longer workouts. Maybe I’m finally improving my endurance with the movement. Sure have been doing enough lately!

Back From the Lake

Walked 18 holes in just over 3 hours at Rogers City Country Club yesterday morning. Drove back from the week of vacation this afternoon and started a garage workout before 6pm.

Active Life – Shoulder Flexion 10

3 Sets

  • 10 Hollow Body Shoulder Flexion (8# DBs)

Doing these with 2.5# plates was an attack on my core the first time I did them, but the 8# felt pretty good today. Putting off the 9th workout to tomorrow which is a better one to do at the gym before my workout.

Conditioning

  • 5 Rounds
    • 400m Ski Erg
    • 12 KB Snatch (53#)
  • 5 Rounds
    • 400m Ski Erg
    • 20 Sit-ups

Got this from the gym’s Friday workout which was with 500 meter bike erg, so I cut it back to 400 for the ski erg. Instead of 12 toes to bars I did the 20 sit-ups. I definitely wasn’t going to do the snatches with the 70 pound Rx weight. Looking back at Wodify as I type this up, it must have been edited since I saw the workout the other day because it lists 0.3 mile Assault bike or 200m row as alternatives. Oh well, I need the cardio. 🙂

I started around a 2:15/500m pace and went a little faster each round, especially after getting through the halfway point. Each round the snatches were 6 right and 6 left without putting it down. Finished in 26:20.

Switching Programs

Feeling pretty good this morning.

Active Life – Single Leg Bias

Warm-up

  • 10 Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

  • 10/10 Kossacks (35#, 3s pause)
  • 10 Jumping Lunges

When will these start getting easier? May not find out because this is the end of the 40 workout Single Leg Bias program. Active Life recommended I move to their Hips program next.

Conditioning

5 Rounds

  • 20 KB Snatch (44#)
  • 10 Ring Dips

I’ve had this on my idea list for weeks. I guess it’s similar to 2017 Regional Event 2, so glad I didn’t end up with a pec tear. Broke the snatches up to 10 each arm and did 2×5 on the dips. Finished in 8:18.

Active Life – Back Max

5 Sets

  • 14 Sumo Deadlift (165#)
  • 30s Bent Knee Hollow Hold

I’m into the second 40 workouts of Back Max, which I guess puts the focus on postural stamina. They told me that may be a weakness that caused my most recent tweak a few weeks ago.

Snatch Sandwich

Rested yesterday. Can’t believe how minor the DOMS ended up being from the 400m lunge. My ass barely got sore at all. Went to the 4:30 today.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • Dead Hang
  • 800m Run
  • 3 Sets
    • 4 Snatch Pull
    • 3 Snatch High Pull
    • 2 Power Snatch
    • 1 Squat Snatch

All snatch warm-up with the empty bar.

Weightlifting

Complex of 1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch + 1 OHS

  • 75#
  • 95#
  • 115#
  • 135#
  • 145#
  • 155#
  • 135#
  • 135#

Been a long time since I’ve done a full snatch with 155. Didn’t feel wonder, so I backed off for two more sets.

Conditioning

E5M – 5 Sets

  • 200m Run
  • 8/8 KB Snatch (53#)
  • 200m Run

I pulled out my wrist wraps for the snatches to protect my wrists. Probably haven’t wore them in a year or two.

Good gut check WOD for pushing the pace. Brandi started off with a faster pace on the run than I was thinking, so then for the remaining rounds I set a mini goal to get faster each round. My splits were 2:37, 2:32, 2:28, 2:28, and 2:22. I really thought round 4 was fast, but it turned out to be the same as round 3. With nothing left to do, I pushed both runs in the final round.