I golfed yesterday, but my back is still not great. I tried to get there early to hit the range, but there was nobody in front of our tee times, so we ended up getting off really early and I had almost no time on the range. I was favoring my back and anticipating jolts of pain, so I kept pulling out of my swing and hitting everything left all round. This morning seems about the same as yesterday, so I pulled out of the club championship this weekend. Bummed! 😦 With a 9am shotgun start both days, my back wouldn’t loosen up that early and it was not fun playing yesterday with the anticipation on every swing.
Today’s workouts for the gym had a bunch of barbell work, which I’m not ready for. So I made some adjustments to yesterday’s programming and hit it out in the garage.
15:00 EMOM (alt)
- 40s Jump Rope
- 8 Ring Rows + 8 Push-ups
- 8/8 Single Arm OH Lunges (35# DB)
I like these longer warm-ups. Really work up a sweat and get in more aerobic work.
- 50 Double Unders
- 15 MB Cleans (20#)
I don’t know if I was favoring my back or what, but missed a lot on my dubs. Had a nice burn on the medicine ball cleans. Finished 4+9.
- 5:00 Airdyne
- 3 Rounds
- 1,000m Ski (@ 5k pace)
- 2:00 Airdyne
It was an easy recovery pace on the Airdyne, which was 55-60 RPM for me. I decided on a 2:00/500m pace for the ski erg and kept to it, finishing each 1k in a split second under 4:00. Not an impossible pace for those intervals, but not completely comfortable either. Total time with transitions was 24:25.
Didn’t touch a barbell for 7 days while gone, so wasn’t sure how today would go, which is pretty much the last heavy day before the deload week and then max outs. Bryan came over at 1:30.
- 2×270 (PR)
- 2×275 (PR)
Felt heavy on the way up and even at 255. Buckled in and paid attention to my setup and positions. Hit 265 much easier than last time and 270 was smooth too. Hitting 275 for a double is what my previous max was about 2 years ago.
- 1×255 (PR)
Pretty smooth after the fight with this weight about 10 days ago. Wonder if not taking several little jumps helped with not burning out. Or the week of not touching a bar.
- 15 Pull-ups
- 15 American KBS (50#)
- 15 MB Cleans (20#)
I Go You Go style with Bryan, so 3 rounds each. All unbroken. We finished at 9:16.
- 3×15 Pallof Press (CS Blue)
- 3×10 DB Side Raises (20-25-25#)
- 3×10 DB Bent-over Side Raises (25-25-30#)
I did my accessories after he left and took my sweet time getting through them. They haven’t exactly been fun throughout the program, but I’ve stuck to it, only skipping them once or twice and I think it’s really paying off. I’ve already set some type of PR in all 3 of the presses. Looking forward to truly maxing out each lift.
That’s a wrap on week 10! The last 2 weeks only have 3 workouts per week.
Noon with the crew.
- Shoulder Stretching
- Bottom Squat Hold
- 3 Supinated Pendlay Rows (5151 Tempo, 45#)
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.
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.
Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.
Played another solid round of golf yesterday, with an 82, which was 2nd best at the course. Out in the garage in the evening.
Still feeling great!
Wore a belt for the final 3 sets. Not very fun.
- 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!
- 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.
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.
- 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.
- 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!
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.
- 3 Sets
- 7 Ring Rows
- 7 OHS (15#, close grip)
- 7 Jumping Jacks
- Spidey Stretch
12:00 EMOM (alt)
- 5 OHS (115#)
- 10 Wall Balls (30#, 10′)
- 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.
- 2 Wall Walks (5s HS Hold)
- 10 Sit-ups
Not much sleep since I was up playing around with a little home network server project.
- 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
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.
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.
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.