Still Tight

My back was still really tight this morning, though it did seem to improve over the day. Still sore from Sunday in all the same places. Went to the 4pm class.

Warm-up

3 Rounds

  • 4 Sets
    • 2 Lunges
    • PVC Pass
  • 8 Scap Pull-ups
  • 8 Behind Neck Presses (45#)
  • 50’ Bear Crawl

Barbell Warm-up

  • 7 Snatch Grip Deadlifts (45#)
  • 5 Dip, Drive, High Pull (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 High Hang Power Snatch (45#)
  • 5 Hang Power Snatch (45#)

Weightlifting

3 Snatch Deadlifts + 3 Hang Power Snatches

  • 2×45#
  • 75
  • 95
  • 115
  • 135

Nothing too heavy today. That doesn’t mean it was easy though! We were working up to a moderate weight before the metcon.

Conditioning

13:00 AMRAP

  • 13 Hang Power Snatch (95#)
  • 13 Pull-ups

I went 5-4-4 on both movements until my 6th round when I held on for the clock doing 5-6 for snatches. Finished with 5+11. Feeling good on my pull-ups lately and should try pushing to bigger sets. My thumbs were shot in the hook grip, though I’m not very good with stringing together hang snatches. After a round or two I pretty much started resetting on every rep, which takes a lot of time and you’re still holding the bar.

Getting back to butterfly pull-ups, I’m doing the Camille regrip, which is giving me a blister in my palm like she always gets. Or at least it does when I don’t wear grips, which I didn’t for “Danny” on the 1st due to the presses and today. The old blister tore away today and I started a little bit of a new one on my left hand. Don’t seem to have anything on my right palm though.

After Christmas the gym switched over to NCFit programming. It’s definitely different from Ben Smith’s Affiliate Design, which was some of my favorite programming. I’ve liked some of the workouts so far, but not sure what to think yet. Give me a couple more weeks before I form an opinion. 🙂

More Snow in April

Back was tight when I woke up. Maybe it was the 1-2 inches of snow on the ground! Out in the garage before noon so I could watch Tiger in the afternoon while working.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.51 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 8×45#
    • 8×95
    • 8×135
    • 8×175
    • 8×205
    • 8×225
    • 2x8x245
  • 45 Sumo Deadlifts (225#)
    • 9×5
    • With about a 5 count rest

Used neutral grip for all of the RDLs. For my break on the Sumos I moved a chip and got back on the bar. Took me about 3 minutes to complete the 45 reps.

Conditioning

4 Rounds

  • 30s Lunges
  • 30s Rest
  • 30s Shoulder Presses (45#)
  • 30s Rest

Went 17-19-20-21 on the lunges and 19-22-24-25 on the presses. An empty bar sure can burn!

Active Life – Back Max

4 Rounds

  • 15s L Hang (bent knees)
  • 10 Curl-ups (5 count pause)
  • 30s/30s Single Arm Farmer Carry (70#)
  • 10 Alternating Push-up Ts

Back to Sleep

I set my alarm and planned to do this workout before heading to the conference. Wasn’t happening so I did it before I head out for some Texas BBQ.

30:00 AMRAP

  • 14 Hand-release Push-ups
  • 14 V-ups
  • 28 Air Squats
  • 28 Bicycle Crunches
  • 14 Lunges
  • 14 Leg Lifts

Why 14 and 28? Because as I was picking movement, I got down to 15 lunges and that just doesn’t fly with me. I hate doing an odd number of reps on a movement that alternates sides of the body.

Kept a steady pace and picked up the pace on the air squats in the last 3 rounds. Finished 7 full rounds plus the push-ups, v-ups, squats, bicycles, and 1 lunge.

Rest day tomorrow and then I fly home Friday and hopefully will do a first attempt at 17.3 late that night.