## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

## HPO Week 7

Played another solid round of golf yesterday, with an 82, which was 2nd best at the course. Out in the garage in the evening.

### Bench Press

• 10×45#
• 10×95
• 6×135
• 4×165
• 2×195
• 2×215
• 2×230
• 3x2x245

Still feeling great!

### Push Press

• 6×45#
• 6×95
• 6×135
• 3×165
• 3×195
• 3×215
• 2x3x225

Wore a belt for the final 3 sets. Not very fun.

### Accessory

• 3×20 Seated alt DB Shoulder Press (40-45-45#)
• 3×10 Pallof Press (CS Blue)
• 3×15 DB Front Raises (15#)
• 3×10 DB Side Raises (20#)
• 3×10 Shoulder Ts (CS Blue)

That wraps of week 7 of the Hybrid Push Only program. Still loving it, though today was a lot of accessory work!

### Conditioning

• 250m Ski Erg
• 50 Sit-ups
• 25 MB Cleans (20#)
• 100 DU (62-0-38)
• 50 Sit-ups
• 25 MB Cleans (20#)

I wanted to go a bit on the erg since I’d be able to catch my breath on the sit-ups. Averaged a 1:45/500m to get through it in about 52 seconds. Should have pushed harder. Never stopped on either set of sit-ups or cleans, though the first set of medicine ball cleans was slower. I got 62 double unders to start, then missed again, and then got the last 38. Finished the workout in 8:50.

## Off to Bulgaria

Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.

### Push Only

• 3×12 Strict Pull-ups
• 3×18 Rack Chins
• 3×12 Strict Wide Grip Pull-ups
• 3×15 DB Curls (20-25-25#)
• 3×20 Tricep Extensions (50#)

I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.

### Conditioning

3 Rounds

• 25 MB Cleans (20#)
• 25 Push Press (35# DBs)
• 50 DU

First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.

Time to pack and head to the airport!

## In Lifters

Planned rest day on Monday, but then lazy yesterday and didn’t do shit. Completely forgot about my chiro appointment today until I was on my way out the door to the gym and the reminder went off on my phone. So I got some more work done before heading out and then going to the 5:30 class instead of 4:30.

### Warm-up

• 3 Sets
• 7 Ring Rows
• 7 OHS (15#, close grip)
• 7 Jumping Jacks
• Spidey Stretch
• OHS
• 5×45#
• 5×95#

### 12:00 EMOM (alt)

• 5 OHS (115#)
• 10 Wall Balls (30#, 10′)

### Conditioning

12:00 AMRAP

• 8 Ball Slams (30#)
• 8 T2B
• 8 MB Cleans (20#)
• 10 Lunges

Kept a pretty steady pace. Went 4-4 on every set of toes to bars. Finished exactly 7 rounds.

### Accessory

4 Sets

• 2 Wall Walks (5s HS Hold)
• 10 Sit-ups

## Unhook the Piano

Not much sleep since I was up playing around with a little home network server project.

### Warm-up

• Crossover Symmetry Activation
• 2 Sets
• 5s of StrongFit Tricep & Bicep Openers (10#)
• 15 Reverse Hypers (210#)
• 3 Sets
• 10 Thrusters (45#)
• 10 PVC pass-thrus
• 20 Mountain Climbers

### Strength

E3M – 6 Sets

• 11 Shoulder Press (95#)
• 6/6 Bulgarian Split Squats (95#)

Didn’t even need any extra warm-up after those thrusters. The presses were getting rough in the 3rd set! Hope it was just the lack of sleep and early morning. First time trying split squats with a bar on my back. Worked well.

### Conditioning

Every 30 second Death By 2 MB Cleans (20#)

• 1st 30 seconds – 2 reps and rest with what it left
• 2nd – 4 reps
• 3rd – 6
• … adding 2 reps each 30 seconds until failing to hit the assigned number of reps

Wasn’t bad until 10 and then you’re basically going with no rest. I finished the set of 12 and got 12 of 14. All sets unbroken because you have to; no time to waste in 30 seconds.

1 Mile Run

Been a long time since I tried to push a mile. Wanted sub-7, but only managed a 7:08. I’m so bad at pacing. Should have paid closer attention to the pace on my watch. I would love to get this under 6 by the end of the summer.

Finished up with Crossover Symmetry Iron Scap and will ROMWOD tonight.

### More Running

Forgot I had a chiro appointment or I would have went to the gym in the evening and saved a drive out that way (it’s night by the gym). After finishing up with work I decided to head out for a run. Maybe I just needed to learn what it feels like to run again because the paces are getting so much easier every week and I don’t even realize I’m going faster until I check the watch. Went 2.66 miles in 24:10, which is just over 9 minute miles. It’s night and day to compare how that run felt compared to the 11 minute miles I started with 3 weeks ago. Average HR of 144 (bit inflated due to a bad reading for 90 seconds around 1 mile in) is higher, but it felt fine.

## Knuckles Down

My ass is still sore. Wanted to get in early to snatch but wasn’t moving very fast this morning so got them in after class.

### Warm-up

• Crossover Symmetry Activation
• OHS Bottom Holds w/ PVC inside rack
• 3 Sets
• 4 Wall Walks
• 300m Row

Those bottom holds were kind of cool. Little idea I had and did while waiting for the kid’s class to finish up.

### Conditioning

• 20 Box Jumps (24″)
• 30 S2OH (75#)
• 40 MB Cleans (20#)
• 30 S2OH (75#)
• 20 Box Jumps (24″)

All jump and step down on the box for both sets. Went unbroken with push presses in the first set of overheads. Knew the medicine ball cleans would be the nasty part. Did them in 15-10-8-7 and was really burning in the legs by the end. Mixed in a little bit of a jerk action on the second set of overheads and went 20-10 with a short rest on the back. Finished in 6:12.

### Carries

• 3 Sets
• 150′ Suitcase Carry (70#)
• 150′ Waiter’s Walk (62#)
• 2 Sets
• 150′ Suitcase Carry (62#)
• 150′ Waiter’s Walk (70#)

It was raining out so we skipped prowler sprints and did these with some little laps in the gym. Switched arms in the middle of each 150 feet.

### Weightlifting

Muscle Snatch + OHS

• 3x20kg
• 3×30
• 3×40
• 3×50

Squat Snatch

• 3x50kg
• 3×60
• 3×65
• 3×70
• 3×75

I’ve been noticing Mattie Rogers‘ knuckles a lot lately and then saw Jared Enderton post about the knuckles yesterday too. First learned about it at a Kendrick Farris seminar a couple of years ago but over time I forgot about it. I focused on it with the snatches today and it felt like the bar was snapping right into the slot like butter.

Finished with Crossover Symmetry Iron Scap. Having to use the yellow (one of the purple is broken) makes this a lot harder! Will do ROMWOD at some point today.

## Minutes

Got to the gym early.

### Warm-up

• Back Mobility – banded bottom squat hold against wall
• 2 Sets
• 10 Reverse Hypers (210#)
• 10 Pass-thrus (o/u grip)
• C&J

### 5 Rounds

• 1:00 AMRAP of C&J
• 2:00 Rest

Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.

### 8:00 AMRAP

• 15 Push-ups
• 30 DU

Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!

### Gymnasty

8 Rounds

• 15s L-Hang
• 15s Rest
• 15s HS Hold
• 15s Rest

Getting better at getting feet off the wall during the holds.

• 2:00