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.
1,000m Ski (@ 5k pace)
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.
Feeling great other than this damn shoulder, so skipping the muscle-ups again this week.
Skill WOD “Be the Master of your Volume” Week 3 Day 2
Warm-up: 3 Rounds
10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 OHS (45#, jerk grip)
10 Bridge Rocks
Adjusted the warm-up again for my shoulder.
Mobility: 5 Sets
10s GHD Hanging Stretch/Bridge
Test Your Max
Dusty (program creator) finally got back to us on if we should scale or not. Said to go with the prescribed 70% deficit even if we have to break up sets a lot. So I went for it today.
2 @ 1.5″
2 @ 3.5
2 @ 6.5
4×6 @ 9
Max @ 9 (5 reps)
Took exactly 2:00 rest between working sets today. Didn’t have high expectations when I couldn’t even get 2 sets of 6 at 7.5″ in the first week. Blew my mind when I got the first set at 9 inches and then got the next 3 too. Almost had a 6th rep in the final (max) set. Still can’t believe it. These really make you focus on your kip, which has probably improved a lot in the previous weeks.
Strength Accessory: 5 Sets
8 Seated DB Press (50#)
20 Barbell Hollow Rocks (45#)
Maxed out my adjustable dumbbells today and finally had to struggle a little bit on these seated presses. Took me just under an hour from start to finish with the warm-up taking a solid 15 minutes or more.
Went to the 4:30 class.
Strength – Push Press
That beats the 5×198 from about a month ago. Touch-n-go reps until the last 2 sets.
10 Wall Balls (30#, 10′)
Yuck! 50% heavier is a big difference. I wouldn’t want to many more than 10 in a row. Finished in 9:48 with all rounds of wall balls unbroken.
6 Plate Snatches (45#)
6 OH Lunges (alt, 45#)
Went unbroken and never put the plate down. Finished in 2:35.
In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.
Bottom Squat Hold
2×10 Reverse Hypers (210#)
10 Air Squats
10 Good Mornings (45#)
12:00 EMOM (alternating)
I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.
8/8 Kroc Rows (70#)
8 Barbell Curls (75#)
Little heavy for the curls, but tried hard not to cheat the reps. By this point I was nearly soaked with sweat already.
8 Thrusters (95#)
8 Wall Balls (20#, 10′ target)
8 OH Lunges (45# plate)
Push, push, and more push! I couldn’t do push-ups after the thrusters. Struggle-bus through 3 rounds plus 12 reps. Arms didn’t want to work going into those first wall balls. Lunges were in done in place. Got through 5 rounds plus 6 reps.
Up and at ’em for 9am. Still a little sore by my shoulder blades. Weight is down to 199.5# this morning, but body fat still seems high at 14.2%.
Bottom Squat Hold
2×10 Reverse Hypers (210#)
Knee to Chest Pulls
Good Mornings (PVC)
Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.
8 Good Mornings
20 Band Pulls (red)
I did 2 sets of good mornings with 155# and 2 sets with 175#.
Sprint! Took me 3:33.
Finished up with 3 sets of 10 on the reverse hyper using 210#.
In the afternoon I headed out to the garage. Warmed up with 1,000m on the Ski Erg (4:28.5) and then hit one of Hinshaw’s strength endurance workouts.
12 OH Jumping Lunges (45#)
200m Ski Erg
Since I’m doing it on the ski erg (takes longer, and don’t get the little extra bit of rest while strapping in) instead of the rower, I bumped the rest up from 45 seconds. I screwed up all kind of shit doing this! After round 2 I was taking a minute of rest instead of 50 seconds. I also forgot to set the intervals for undefined rest so the computer doesn’t even tell me what my splits were. These should be close round times though: