Go Eagles!

Back to reality with snow overnight. Slowly made it to the gym today.

Active Life – Single Leg Bias – Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (3s pause)

Conditioning

15:00 AMRAP

  • 5 Muscle-ups
  • 10 Burpee Box Jump Overs (24″)
  • 15 Back Squats (95#)

Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.

Active Life – Single Leg Bias – Workout

4 Sets (2x each arm)

  • 100m One Arm Farmer Carry
  • 1:00 Rest between arms

I used 28kg and 32kg. Rough with that 32!

Midline

Tabata – 6 each, alternating

  • Russian Twists (45# plate)
  • Hollow Rocks

Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.

Reps and Holds

I’m a little sore from the bench presses yesterday and my back has been a bit tight.

Active Life – Warm-up

  • 30s/30s Foam Roll quads
  • 10 Eccentric Knee Flexion
  • 5/5 Lateral Box Step-ups (30″)

The step-ups should be for max height to work on hip flexion. I don’t think I could go much higher or I’d need to start pressing with the grounded leg.

Active Life – Single Leg Bias

3 Sets

  • 6/6 Front Rack Box Step-ups (30kg, 24″)

Supposed to be a moderate weight and this felt about right.

Gymnastics

10:00 EMOM

  • 3 Muscle-ups

Hadn’t done a muscle-up on the rings in ages. I had a minor issue not getting one shoulder through in set 7 or 8, but saved it and wasn’t in danger of any other misses. These felt really good.

Weightlifting

Warmed up snatches with

  • 5×45#
  • 5×75
  • 2×95
  • 2×115
  • 2×135

10:00 EMOM

  • 2 Power Snatch
    • 7 sets 155#
    • 2 Sets 165
    • 1 Set 175

My back was definitely tight, but it helped me focus. First set felt heavier than I expected. After getting going, I was feeling good so increased for the last 3 sets.

Active Life – Back Max

10:00 for quality

  • Bent Knee Hollow Hold: 3-5 breaths
  • Side Plank: 3-5 breath hold on each side
  • Superman Hold: 3-5 seconds

Was holding each position for 10-15 seconds. Got in 9 or 10 cycles through.

More Gymnastics

They wanted to do some handstand holds so I joined in. Originally had them programmed for today anyway before replacing with the back max work.

5 Sets

  • 40s HS Hold
  • 20s Rest

No met-con today, but got in a lot of good work.

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.