I started getting a headache around 10pm on Tuesday night and still had it the next morning, until I took an Aleve. Had to be from the 100 handstand push-ups. Yesterday I walked 18 holes on the golf course. My inner thighs and hamstrings started feeling tight last night and are more sore today. Must be from the sumo deadlifts.
Year of the Engine – Endurance
Went 924 cals and 19.51km.
No B.S. Bench Press
For week three the work was 5×3 at 215# +15-20. I wanted to go for the 20# add, but wasn’t sure so I did the first set at 230. Could have made it through 235 for every set.
10:00 EMOM (alt)
8 Strict C2B Pull-ups (fat bar)
15 Russian KBS (53#)
These pull-ups were much harder than 7 of the chin-up variation last week. I think it was mostly due to the different hand position, but the swings may have affected my grip some.
On Sunday night I woke up several times during the night with my shoulders just crying from the double overhead holds My shoulders and quads were pretty sore in the morning. Walked 18 holes, which I think helped a lot. Today I was out in the garage around 12:30.
Year of the Engine – Interval
Almost 2 months ago I did 15 rounds of this at a 1:39/500m pace, so my goal pace was a second faster. Felt good and I got 306 meters for 9 rounds, 3 @ 307, and 1 @ 308.
Went to the 4pm class.
8 Plyo Lunges
30s Bottom Squat Hold
5 American KBS (35#)
8/8 Bulgarian Split Squats (53#)
8/8 Single Leg Deadlifts (53#)
8-10-12… Wall Balls (20#, 10′)
8-10-12… American KBS (53#)
30 Double Unders
I had no plans to try the 70# Rx weight. I missed a double under in round two, but otherwise every movement was unbroken the whole way. I finished the round of 18s, 20 wall balls, and 4 swings for 360 total reps. I had about 40 seconds left when I picked up the kettlebell and after those four reps I tweaked my back, so I was done. Couldn’t really stand up straight so I hope it’s not bad when I wake up tomorrow. Fingers crossed! Maybe I should stick to Russian Swings. At least my conditioning felt great; I could have kept doing unbroken wall balls for at least 2 more rounds.
Walked 18 on Wednesday and planned to golf yesterday as well, but a storm was coming so I didn’t bother going to the course. Sure enough, the storm missed us. Then I planned to workout later in the day, but I wasn’t feeling it so I took a complete rest day and didn’t feel one bit guilty about it. Some days the body needs that. I was out in the garage before noon today.
Year of the Engine – Interval
My pace was aggressive for the minute rests and the last three rounds were a battle. Got 835-835-836-835-835-835 meters. Might be the hardest effort I’ve put in to some of these intervals actually; I was pretty shaky when I got off the rower. Could also mean I need to get my nutrition back on track. My goal pace going in was < 1:48 and it was a success.
Went to the 4:00 class.
Got there early to do some posterior chain shit.
15 Reverse Hypers (90#)
10/10 Single Leg Lateral Step-ups (30″)
5 Air Squats
5 PVC Passes
5 Wall Balls (20#, 10′)
Max Push Jerks (95#)
Max Power Cleans (95#)
Max Russian KB Swings (70#)
It was programmed to be 15 cal Row, 15 cal AB, and 200m Run in the 3 different rounds, but I took the option to run them all and work on a weakness. Was able to keep a pretty steady pace on the runs, with 55-60 seconds. The push jerk Rx was 135, but it’s much easier to just use one bar, not have to change plates, and that would get heavy real quick when doing it for about 6 minutes total in this workout. I swapped in the power cleans instead of Sumo Deadlift High Pulls too because I I think it’s a stupid movement with way too much risk of back and shoulder injuries. The heavy Russian swings actually felt good other than the tear on my right hand. I was able to get 335 total reps.
I was still very sore yesterday, but managed to walk 14 holes of golf before it started raining. I think that helped me loosen up actually. Got a solid 9.5 hours of sleep last night. Was out in the garage before lunch.
Engine Builder – Max Aerobic Power
The goal was to get near a 1:36/500m pace, which I did a few times. My average distance was 155.17 with a range of 157-153, slightly down from 1.5 months ago when I did 20 rounds with a 155.25 average and a range of 156-154. That difference in average only amounts to two total meters though. My distances were:
Went to the 4pm class. It’s been 3.5 weeks since I picked up a barbell and today seemed like a good day to try a few things. Scaled back the weight to keep it light.
10 Russian Kettlebell Swings (44#)
5 MB Cleans (20#)
3 Power Snatches (115#)
Felt good to move some weight.
E3M – 6 Rounds
10-15 Push Jerks (95#)
10-15 Toes to Bars
10-15 Hang Power Cleans (95#)
10-15 Handstand Push-ups
The Rx weight was 115 pounds and the notes said Rx+ should add 1 rep to the movements each round. My plan was to stick to 10s, keep the barbell movements unbroken and split up the gymnastics to 2×5 for each movement. I cruised through the first round in under 90 second and then Kinde says, “You guys should do Rx+.” I figured since that round went so well and I had scaled the weight I would give it a try. The first three rounds weren’t too bad, but after 13 got nasty!
After my first clean I went for the quick bounce method and my back did not agree, so I had to take the bar down to the knees on every rep and do a proper hang clean, which is much slower. I split all of the T2B up in 2 sets, 5-5, 6-5, 6-6, 7-6, 7-7, and 8-7. Was a bit surprised those felt so good and I wasn’t wearing my grips. Cleans were all unbroken. For HSPU I think I did 10, 11, 6-6, 5-4-4, 5-5-4, and 5-5-5. I missed the 3 minute clock in the 5th round, after finishing the HSPU I had to go straight to the jerks and split that 8-7, otherwise every other round of jerks was unbroken. I got through the cleans a few seconds before the 18 minutes was up and then finished off my HSPU, which was probably in the 19:00-19:30 range.
75 HSPU is a lot, especially combined with 75 push jerks!
Decided to exercise at home today because I planned to do some accessory stuff anyway and then I could sub a bunch in the metcon. Was pretty nice in the garage after I warmed it up for 2 hours.
10 Goblet Squats (53#)
10 Sumo KB Deadlifts (53#)
I came up with my own warm-up, which was much simpler and shorter. Something felt weird in my knees on the squats but maybe it was because I had my knee sleeves on.
14 Bar-facing Burpees
30s Double DB OH Hold (40# DBs)
30s Hollow Hold
20 Hand-to-hand Kettlebell Swings (53#)
At the gym this was programmed with a 200m run to start each round but running inside sucks. That’s part of the reason I stayed home. I replaced the run with the burpees because we haven’t done any of the bar-facing variety in months, which is not good with the Open in 2 weeks. I was feeling good with the movement this summer, so I should easily be able to pick my technique back up. I put in the overhead hold instead of a bar hang since I’ve been doing plenty of gymnastics bar work and my hands are feeling all of the bar muscle-ups I did yesterday. I also replaced 10/10 single arm swings with the H2H version.
My burpees felt really good and I got faster each round. I didn’t have the greatest setup for them due to the garage floor being a bit of a mess in the winter, but I made it work. On paper the original version of this workout looked like active recovery, but I was working hard! The static work in a metcon is interesting and rare, but it was a really nice change of pace and far from a walk in the park. My round times were 3:51, 3:42, 3:40, 3:38, and 3:31. BOOM! The only real places to go faster in this workout are the burpees and transitions, so 20 seconds is a lot.
BTW, every time I do a double overhead hold I underestimate it. Glad I didn’t try to use 50 pounders.
Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.
5 Strict Pull-ups
10 Hand Release Push-ups
15 Air Squats
5 Strict Pull-ups
10 Hard Release Push-ups
15 Air Squats
Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.
12 Days of Christmas (Partner)
1 Thruster (135#)
2 Squat Clean (135#)
3 Overhead Squat (135#)
4 Power Snatch (135#)
5 Clean and Jerk (135#)
6 Deadlifts (135#)
8 Box Jumps (24″)
9 Toes to Bar
10 Kettlebell Swings (53#)
11 Wall ball (30#, 10′)
12 Bar Muscle-ups
The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.
I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!