Rough First Rep

Back to the 4:30 class for the third day in a row. What is wrong with me? Haven’t done that in 4 months maybe?

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 2x
    • 20 Air Squats
    • 10 Plyo Lunges
    • 20 Banded Pass Throughs
    • 10 Toe Touches

Strength

10/10 Single Leg KB Romanian Deadlift

  • 1 Set 44#
  • 3 Sets 53#

Class was doing deadlifts so I did these. Cut them off before I tweaked something.

Conditioning

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 10 Muscle-ups
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 50 Air Squats

Decided to do the muscle-ups in place of a 10 meter bear crawl which seemed pretty pointless. I was questioning the idea when my right arm got caught up weird on my first rep and I had to fight for what felt like 5 seconds to get it in position and do the dip. So then I dropped. Did 4, 2 and missed, 2, and 1. That first rep really fucked with my head and used up some energy otherwise I think my plan of 4-3-3 would have been fine. Burpees were a slog after a while. Finished in 18:50.

Heading to Forest Dunes in the morning for a couple of days of golf!

Weak Core

Had an appointment at the chiro and then went to the gym for the 4:30 class.

Warm-up

  • Bar “Hang” Stretch
  • Bottom Squat Hold
  • 3 Sets
    • 20 PVC Passes
    • 12 Plyo Lunges
    • 10 Ring Rows
  • Wrist Stretch
  • Banded Shoulder Stretch

Ring rows have never felt so easy.

Strength – Front Squat

  • 10×45#
  • 10×95
  • 6×135
  • 4×185
  • 2×225
  • 1×245
  • 1×265

Started losing position with the 265 and could feel my back as I walked away, so that was enough squats for me. Live to squat another day. I think I’ve lost a lot of core strength/stability from not squatting in these last 3-4 months. Probably explains why the hollow holds were so hard on Sunday too.

Conditioning

10:00 AMRAP

  • 3 Muscle-ups
  • 10 Push-ups
  • 30 Double Unders

The muscle-ups felt pretty good, but the dips started bleeding fatigue over into the push-ups, which got hard in my last 2-3 rounds. I think I missed once in 2 sets of dubs and 3 times in another set, otherwise unbroken. Scored 7+1, with no misses on the rings. I had to triple kip my 3rd dip in the 7th round, but made it. I did feel something in my left shoulder right away in round one and throughout the workout. Hopefully it’s just from not having done MU in several weeks, because my shoulders have been feeling money.

Can’t Count to 5

Went to the 4:30 class.

Warm-up

  • 3×15 Reverse Hyper (140#)
  • 2 Rounds
    • 10 PVC Passes
    • 10 PVC OHS
    • 15 Toe Touches
    • 20 Mountain Climbers

Strength – OHS

  • 10×45#
  • 6×95
  • 4×115
  • 4×135
  • 2×155
  • 2×175
  • 3x2x185

Used close grip, slowly widening all the way up until 185 when I went to my full-width snatch grip. That was heavy enough for me on the day since they aggravate my back sometimes. On the last set I said fuck it and went closer grip again and it felt really good. Maybe all of this upper body and shoulder mobility stuff is paying off.

Conditioning

  • Buy-in: 3 Rounds
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 5 Rounds
    • 6 Deadlifts (115#)
    • 6 Squat Cleans (115#)
    • 6 Push Presses (115#)
  • Cash-out: 3 Rounds
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I had those first rounds of “Cindy” done is right around 2 minutes. Oh boy! In the 4th round of the lifts, I felt my back a little bit. Set the bar down and tried again and felt it. So I sat down for probably close to a minute. Decided to jump back in since it has never gotten worse once I feel it once. Just focused on keeping solid positions to close out the rest of the reps. Finished in 12:45.

After the workout someone asked if I knew if they did 4 or 5 rounds. Um, no, I was counting my own workout. Blows my mind how people can’t count to 5.

Midline – 3 Rounds

  • 5 Weighted V-ups (10# DB)
  • 10 Lying Leg Lifts
  • 15 Weighted OH Sit-ups (10# DB)
  • 20s Hollow Hold
  • 25 Knee Slides (Crunches)

Wasn’t sure how it would feel with my back so I went light. Took about 8 or 9 minutes.

Gymnastics

I wanted to get in some muscle-up work since it had been awhile. Plan was a 5:00 EMOM of 4-5 reps. I got a first set of 5, but then one of the straps came loose in the next round and I was getting tangled up in it so I dropped after 2 reps. Tied it up to the squat stand and did 3 more. Then I did another set of 3 after a rest and the strap came off again so I said fuck it. I was feeling tired anyway. The strap was a good excuse.

False

Went to the 5:30 class and did my own thing instead of the class warm-up and strength, since it was deadlifts, which I just did yesterday.

Warm-up

  • 3×15 Reverse Hyper (90#)
  • 3 Rounds
    • 100′ Single Arm Front Rack Carry (44# KB, right)
    • 10 Single Arm Front Rack Squats (44# KB, right)
    • 100′ Single Arm Front Rack Carry (44# KB, left)
    • 10 Single Arm Front Rack Squats (44# KB, left)
    • 10 Single Arm Single Leg RDL (44# KB, right)
    • 10 Single Arm Single Leg RDL (44# KB, left)

My balance is already improved a lot since doing those RDLs a week ago at my PT evaluation.

Screwing around I did a strict muscle-up! Then again! And again! I think I’ve only ever done one as a fluke. I wasn’t fully hanging since I have to get on the lower rings to get into the false grip. I need to spend some time just working on hanging in that grip.

Conditioning

  • Buy-in: 100 Double Unders
  • 6 Rounds
    • 5 T2B
    • 10 Wall Balls (20#, 10′)
    • 15 American KBS (44#)
  • Cash-out: 50 Burpees

Was cruising along unbroken on dubs and then I missed 4 times after 70 reps. Kept the movements all unbroken and tried to go at a solid pace on the burpees. I finished in 13:28 with exactly 3 minutes to do the burpees.

Interference

My back is a little tight from yesterday.

Power Clean + 3 Front Squats

  • 45#
  • 95
  • 95
  • 135
  • 165
  • 185
  • 205
  • 225
  • 235
  • 245

We got in the lifting from yesterday that was programmed for people not redoing the Open workout. Felt heavy today.

Conditioning

The programmed workout had a bunch of pull-ups and a ton more snatches. No thanks so I whipped up an idea using movements we still might see in the Open. Kept with the mash-up theme that’s been going on Tuesdays.

  • 10:00 AMRAP
    • 10 HSPU
    • 20 cal Row
    • 50 DU
  • 10:00 Rest
  • For Time:
    • 12-10-8 DB Thrusters (50#)
    • 9-7-5 MU

I went for it today on the handstand push-ups and surprised myself by doing 4 sets without coming off the wall! The first set was fast and smooth. The other sets were a bit slower with some short pauses resting on my head. Couldn’t believe it! I only missed one dub at 47 in the second round. Finished exactly 4 rounds with 2 seconds to spare.

Yep, dumbbell thrusters are still terrible. Didn’t realize how much they interfere with muscle-ups too. Did all of the thrusters unbroken. Wanted to go for it on that first set of muscle-ups, but I had to come down after 5. Went 2-2 to finish the 9. I think I got a double to start the round of 7 and then failed on the next double, so I stuck to singles the rest of the way. The thrusters got my heart racing so much I had to take long breaks to make sure I made each muscle-up. Finished in 9:50.

Great Monday

I felt a little twinge in my back a few times as I moved around the house. Otherwise feeling good after yesterday’s workouts.

Warm-up – 3 Sets

  • 10 Air Squats
  • 8 Strict Chin-ups

Weightlifting

Work up to a daily max power clean + squat clean.

  • 4 @ 45#
  • 2 @ 95
  • 2 @ 135
  • 185
  • 205
  • 225
  • 245
  • 265
  • 275

Wasn’t sure how my back would hold up, but was able to hit a PR on my power clean and this is only 11# under the most I’ve cleaned!

Conditioning

20:00 EMOM (alt)

  • 5 Strict HSPU
  • 5 Power Cleans (185#)

Programmed as 10-12 strict handstand push-ups! Yeah right. I was able to hold on and do every set of power cleans touch-n-go. I probably could have done 6 HSPU each set, but not much more. Really good EMOM though. Was drenched in sweat at the halfway point.

Gymnastics

10:00 EMOM

  • 3 MU

Figured this would be rough after all of the bar muscle-ups in 17.2 yesterday. Working on jumping into the first rep like I was able to get going on the bar. Usually I grab the rings from right underneath and then lift my legs up. The jump is must faster and more efficient. I was also working a little bit on using the back swing of my legs to drive me up through the dip motion. Made it through every set unbroken but didn’t have much left.

That was a lot of muscle-ups over 4 days! My hands need a break. Leaving for Austin, TX in the morning.

No Lungs

After cooling off and sitting at home last night I was feeling wrecked. My back wasn’t so bad but my body just felt beat up and exhausted. Woke up feeling good this morning and a little sore, but nothing compared to the day after my first attempt.

Warm-up

  • Bottom Squat Hold
  • Pass throughs
  • PVC Good Mornings
  • Body Rotations

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 12 Wall Balls (20#, 10′)
  • 3 Muscle-ups

Was feeling really good about unbroken dubs and I think I jinxed myself because then I missed 4 times in the final set after no misses. I made it through exactly 8 rounds with about 10 seconds left but didn’t feel like picking up the rope. All muscle-ups were unbroken without a problem.

My lungs didn’t seem to want to function today after working so hard last yesterday.

Rested 10:00 and then…

7 Rounds

  • 10 Push Jerks (115#)
  • 10 Pull-ups

We scaled it and turned it into a 3 main follow-the-leader. As written it was supposed to be 10 rounds solo of 10+10 with 135#. This was plenty of work and hard as hell as it we did it anyway. I finished after about 10:15.

Had my grips on really loose due to the jerks, but then they bunch up so much on the pull-ups that they cause more harm than help. Tore them off after the 2nd round. Did pull-ups unbroken until the last set where I had so much sweat I was slipping off the rig and did 8-2.

Much harder day than it looked like. Bryan was beat too so not sure how much was due to my 2nd 17.1 try or that first 15 minutes.