On Thursday I golfed like usual. While out on the course Alex texted to ask if I wanted to play Warwick Hills on Friday. I got the go ahead to take the day off work at the last minute and had a lot of fun. A lot of people may not believe it, but 2 days of golfing out in the heat took a lot out of me. Was in bed early and slept in, but got out in the garage around 11:30 today.
Bumped 10# over the last time. I set my 3RM with 255 a few months ago, so was happy to get all 3 sets. Felt like it got easier each set.
- 1×250 (PR)
The program called for three singles at 85%, which comes out to just under 210 pounds. In my notes planning out the day I already had decided to go 235 and then increase by feel. It was feeling good, so I went for the PR. Not sure what I’ll do for the next two weeks now that call for an increase of 5-10#. I’ll probably stay around 235-245 and then go for the big PR in the final week of the program.
- 3×15 Pallof Press (CS Blue)
- 3×10 DB Side Raises (20#)
- 3×10 Bent-over DB Side Raises (20#)
That wraps up the 8th week. Three more and then a week dedicated to setting new maxes in the shoulder press, bench press, and push press.
- 1,000m Ski Erg
- 100 Lateral hops (over line)
- 100 H2H KBS (50#)
- 100 Lateral hops
- 1,000m Ski Erg
The plan was to do 100 double unders, but when I got to the rope I forgot that the rings were hanging in the way. I tried a couple reps and nailed a ring right off the bat. So I thought maybe I could go facing another wall next to my rack, but was a little worried about the car behind me. Two reps in, I caught the rope on the barbell rack and it snapped.
Quick thinking decided I would do lateral hops over a line and get on with it. I kept wanting to stop on the kettlebell swings, but went unbroken. My splits on the Ski Erg were 3:57.8 and 3:56.8. The computer said the time between was exactly 6:00, which is kind of crazy. Finished at 13:58 on the clock.
I’m flying out to Minneapolis/St. Paul tonight a few days.
Made it in for the 10am.
- Bottom Squat Hold
- Shoulder Stretching
- Squat Jump
- American KBS (35#)
Power Snatch + OHS
- E90S – 5 Sets
It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.
It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦
E90S – 5 Sets
I did these while everyone was doing the cleans. Should have done at least 45 second holds.
Team with Jason and Gavin:
- 9 Prowler Sprints (1 set 135# & 2 sets 180#)
- 72 Burpee KB Thrusters (2×26#)
- 800m Run
We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.
Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.
- 3×20 alt Incline DB Bench Press (50#)
My bench press has been feeling really really good!
Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.
Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.
Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.
Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!
Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.
Hybrid Push Only
- 3×10 Pull-ups
- 3×20 Rack Chins
- 3×20 Supinated Close-grip Lat Pull-downs (green bands)
- 3×15 Hammer Curls (15-20-25#)
- 3×20 Shoulder IYTs (CS Purple)
I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.
- 10 Pull-ups
- 5/5 Single Arm Front Rack Squats (25# KB)
- 100m Ski Erg
- 5/5 Suitcase Deadlifts (70# KB)
- 10 H2H KBS (50#)
I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.
I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.
Was able to get out golfing yesterday and it turned out to be a beautiful day for it. Out in the garage around 5:30 today.
Added an extra warm-up set and increased 5# on working sets from the last time. 240 was rough and I didn’t notice until after my entire workout that I was supposed to do 4 sets of it. Whoops! 99% sure I only did 3 sets, so I guess getting in that extra warm-up set was even better because it ended up being 45# less volume.
Increased 10# over last time. Why not?
- 2×30/30 steps 1-arm Farmer Carry (90#)
- 3×15 DB Side Raises (15-15-20#)
- 3×15 DB Bent-over Side Raises (15-15-20#)
Got to use my straps for the carries! Programmed with 20 steps, but I went to the end of my driveway, which was 30 and swapped hands there. Should stick to 15# for the raises yet; too much”kipping” with 20 pounds. Bent-over wasn’t so bad.
- 5 HSPU
- 10 H2H Russian KBS (50#)
- 5 T2B
- 10 Over the Bench Jumps (18″)
The jumps were all the way over; no landing on the bench. Planned this to be 10 rounds but after 5 I decided I’d do 12 to get in 20+ minutes of breathing. Finished the 6th at 10:30 and then after finishing the 10th at a little over 17:00 I felt like I had a shot to break 20. Pushed it home with fewer steps between stations and quick turns after each jump. Almost! 20:08. So the second half took me 9:38 compared to the 10:30 of the first half. I guess I was cruising too much early on.
That mix of movements allowed me to keep moving. The handstand push-up reps let me work on bringing my legs down at the same time I’m lowering my body so I can get right into the kip. Started to get the hang of it.
- 1:00 Half Turkish Get-ups (left arm, 25#)
- 1:00 Half Turkish Get-ups (right arm, 25#)
- No rest!
These are great for the core and shoulder too. I did 14 reps each side for the first 3 rounds and then 16 each side to close it out.
- 2 Sets of 15/15 Side-lying Thoracic Rotations (video)
Holy shit what a difference from side to side. When reaching my right arm back I could get to the ground. When reaching back with my left arm there was still about a foot of daylight before I’d get to the ground!
That completes week 4 of both the Hybrid Push Only and the Performance Plus programs. I took 5.5 weeks to get through them. Week 5 of Hybrid is a deload and perfect timing since I’m heading to Europe on Tuesday. The next month of PP focuses on core work, so I think I’m going to restart the shoulder stuff after some traveling and save the month of core for later.
Took a rest day yesterday but was feeling good. Went to the 4:30 class.
Rehab – 3 Sets
- 15 Reverse Hyper (140#)
- 100′ Right Arm Front Rack Carry (70# KB)
- 100′ Left Arm Front Rack Carry (70# KB)
Warm-up – 3 Sets
- 10 PVC OHS
- 10 PVC Passes
- 10 Jumping Jacks
12:00 EMOM (alt)
Wore grips and even the last set of toes to bar didn’t feel like I was going to fall off the bar.
- 5 Strict HSPU
- 5/5 Single Arm Suitcase Deadlift (70# KB)
- 10 Russian KBS (70#)
Bryan says, “Are you going to do them strict?”
“I wasn’t planning on it.”
“It’s only 5,” he says.
“Hmm, usually when I try that I realize it was a bad idea during the 2nd round. Fine, I’ll give it a shot. I don’t mind going slower on the other stuff.”
Surprised myself and didn’t have any problem doing every set unbroken! Seems like 5 months ago I would have struggled to keep doing sets of 5 kipping. Made it through 6 rounds, the HSPU, deadlifts, and 2 swings (6+17).
- 20 Sit-ups
- 20 Double Unders
It was programmed for 4 rounds, but I upped it. Missed 1 dub after 18 in the 3rd round. Finished in 4:56.
Rest day yesterday and really needed it. MOAR sore! Couldn’t straighten my arms and they still don’t want to go straight today. I knew that damn pegboard would get me, especially a day after doing 100 pull-ups.
This morning after seeing a contest for a book on Concept2’s Twitter account, I quickly hopped out to the garage on the Ski Erg.
I took me 3 attempts! Turns out it’s not easy at all to only go a few meters when you need to. I still won though.
I have a pretty good history with Twitter book contests! 😉
Had a chiro appointment, got to the gym early to warm-up with my rehab stuff, and then did the 5:30 class.
Warm-up – 3 Sets
- 15 Reverse Hyper (140#)
- 100′ Single-arm Front Rack KB Carry – Right (50#)
- 10 Single-arm Front Squats – Right (50#)
- 100′ Single-arm Front Rack KB Carry – Left (50#)
- 10 Single-arm Front Squats – Left (50#)
- 10/10 Single-arm Single-leg RDL (50#)
Turns out 50# was a lot tougher than 44#. Could start to feel the fatigue when doing the carry and squats back to back.
Deficit Deadlifts – on 55# Competition Plate
Did these instead of the front squats programmed for class. Increase of 10# over last week. No belt today though. All with a neutral grip, which got rough on the last 2 sets.
- Thruster (95#)
- H2H KBS (53#)
- GHD Sit-up
I substituted the hand-to-hand swings to keep getting in unilateral work and I’ve done enough sit-ups lately so I did GHDs. Seems like I haven’t done them in months! Finished in 6:27 going unbroken on everything.
8 Rounds (Tabata)
- 20s Double Unders
- 10s Rest
I missed my first rep! Then my shoe came untied going into the 3rd round so I got a 0 on that round. I always double tie my shoes but didn’t for some reason today. Managed 231 reps and had too many misses to set a PR anyway.
Walked my first 18 holes of the year yesterday. Wasn’t really tired, though did feel some pulling in my left hamstring over the last 4 holes. Still really wet and soggy out there. Went in for the 10am class today.
- 3×15 Reverse Hyper (90#)
- Couch Stretch
- Wrist Stretch
- 3 Sets
- 10 Weighted Lunge (45#)
- 10 Shoulder Press (45#)
- 10 Front Squat (45#)
1 Squat Clean + 2 Front Squats + 1 Push Jerk
Alex lifted with me. Wasn’t planning on going too heavy, but it was feeling ok. The squats did feel a little heavy. I haven’t maxed out push jerk in years, but the most I’ve done is 255# back in September of 2014. I think it’s a lot higher now.
30:00 EMOM (alt)
- Row calories
- H2H KBS (44#)
- Bicycle Crunches
- Jump Rope (singles)
- Side Plank
Worked for 40 seconds of each minute. This was a nice little sweat. Alternated sides for the plank every round so that they were longer holds.
Out in the garage in the evening to kick of week 2 of the Push Only program.
Increased 5# on both the sets of 8 and the sets of 12.
Close Grip Bench Press
Not knowing what I could do, I tried 135-150-165 last week, which was an average of 150, so a 5# increase over that seemed right for today and it sure was! High rep day is much harder with “strict” rests. I was doing about two minutes.
- 3×12 Clapping Push-ups
- 3×12 DB Side Raises (15#)
- 3×12 DB Bent-over Side Raises (15#)
- 3×15 PVC Lift Offs (video)
- 3×10 Banded Arm Circles – 10 in all 3 positions and also in both directions (video)
- Rolling Teres Muscles – 30 seconds / side (video)
Also did some psoas release and the entire second session only took 70 minutes.