Ascending

Was up late to finish watching Bloodline, but made it to the 10am.

Warm-up

  • Shoulder stretching
  • Bottom Squat Hold
  • 500m Row

Strength / Accessory

4 Sets

  • 10/10 Single Arm Single Leg RDL (44# KB)
  • 5/5 OH Lunge (44# KB)

Conditioning

3-6-9-12-15

  • Power Clean (95#)
  • Front Squat (95#)
  • Burpee

Finished in 9:48.

Out in the garage before dinner.

Push Only 

  • 3×15 Pegboard Pull-ups (6-5-4)
  • 3×10 Rack Chins (35#) 
  • 3×10 Lat Pull-downs (green bands)
  • 3×10 DB Curls (30#)
  • 3×15 Shoulder IYTs (CS purple)

Was only supposed to be sets of 12 Pull-ups but I failed at math today.

Moving Day

Big class today!

2016-01-13-class

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 30 Jumping Jacks
  • Back Squats
    • 6×45#
    • 6×135#
    • 3×225#

Strength

12:00 EMOM (alt)

  • 3 Back Squats (255#)
  • 6 Strict HSPU

Didn’t think I’d be able to get ever set of the handstand push-ups but did without trouble.

Conditioning

24:00 AMRAP (w/ partner)

  • 100 OH Lunges (45#)
  • 100 Plate Snatches (45#)
  • 100 MB Sit-ups (30#, passing between)

We cruised along. Got through 2 rounds, the lunges, and 12 of the snatches. 712 reps!

Time to go help Bryan move.

You’re Kidding Me

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.

9-inch-deficit.jpg
Intimidating!

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.

Warm-up

  • Jumping Jacks
  • Mountain Climbers
  • Push-ups
  • Air Squats

Strength – Push Press

  • 6×45#
  • 6×95
  • 6×125
  • 6×155
  • 6×180
  • 6×195
  • 6×205 (PR)

That beats the 5×198 from about a month ago. Touch-n-go reps until the last 2 sets.

Conditioning

10 Rounds

  • 10 Wall Balls (30#, 10′)
  • 5 Burpees

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.

5 Rounds

  • 6 Plate Snatches (45#)
  • 6 OH Lunges (alt, 45#)

Went unbroken and never put the plate down. Finished in 2:35.

That’s enough shoulders for one day!

Push It

In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • 10 Air Squats
  • 10 Good Mornings (45#)
  • 5 Burpees
  • Deadlift
    • 6×155#
    • 5×205#
    • 6×245#

Strength-ish

12:00 EMOM (alternating)

  • 6 Deadlifts
  • 6 Burpees

I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.

Accessory

4 Sets

  • 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.

Conditioning

  • 3:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 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.┬áLunges were in done in place. Got through 5 rounds plus 6 reps.

That Pump

Woke up even later this morning, but got moving and didn’t need a shower, so made it for the 9am.

Warm-up

  • 2×10 Reverse Hypers (210#)
  • Bottom Squat Hold
  • Front Squat
    • 10×45#
    • 5×135#
    • 3×205#

Strength

12:00 EMOM alternating

  • 3 Front Squats (225#)
  • 10 OH Walking Lunges (55#)

My squat feels week after backing off recently.

Accessory

5 Sets

  • 10/10 Kroc Rows (70#)
  • 10 Barbell Curls (45#)

Wow, bicep pump!

Conditioning

8:00 AMRAP

  • 5 HSPU
  • 8 T2B
  • 30 DU

Missed one set of dubs at 27 and one at 29. Everything else unbroken on every movement. Finished 5 rounds plus 5, 8, and 8.

Sub 200

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%.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • Knee to Chest Pulls
  • Zombie Kicks
  • Good Mornings (PVC)
  • High Knees
  • Butt Kicks
  • PVC Stretching

Strength

Deadlifts

  • 7×155#
  • 7×245#
  • 7×315#
  • 7×345#
  • 7×365#
  • 7×385#

Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.

Accessory

4 Sets

  • 8 Good Mornings
  • 20 Band Pulls (red)

I did 2 sets of good mornings with 155# and 2 sets with 175#.

Conditioning

15-12-9

  • Row (calories)
  • Burpees

Sprint! Took me 3:33.

Finished up with 3 sets of 10 on the reverse hyper using 210#.

cfi-2014-11-20

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.

5 Rounds

  • 12 OH Jumping Lunges (45#)
  • 200m Ski Erg
  • 50s Rest

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:

  1. 1:03
  2. 1:09
  3. 1:10
  4. 1:08
  5. 1:09

That sucked!

Complete rest day tomorrow, with a massage.

Alarming Morning

I actually set my alarm to wake up this morning to make the 9am class.

Warm-up

  • 3×15 Reverse Hypers (140#)
  • Air Squats
  • Bottom Squat Hold
  • 30 Mountain Climbers
  • 500m Row

Strength

Back Squat

  • 10×45#
  • 5×135#
  • 4×205#
  • 2×245#
  • 2×265#
  • 2×285#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#

No pops or tweaks! That’s the most I’ve done since setting the PR in June. Hopefully it continues. I focused on pushing my butt back first and not bottoming out.

Conditioning

4 Rounds

  • 10 OH Walking Lunges (45#)
  • 10 MB Cleans (20#)
  • 5 Burpees

Took me 5:11. Nice leg burn during the last two sets of medicine ball cleans.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Plank
  • 10s Rest

Jumped on the reverse hyper for 3x10x140# after class.

A little afternoon double in the garage. Warmed up with 5:00 on the Air Dyne, but didn’t record the distance.

6 Rounds

  • 250m Ski Erg
  • 15 GHD Sit-ups

With the Jeep in the way, having to walk around to the other side of the garage provided some nice rest in between movements. Took me 12:18 to finish. My splits on the skier were: 58.7, 57.9, 59.6, 59.4, 59.3, and 58.9. According to the monitor my time to get the sit-ups done and get back was 1:00, 1:10, 1:05, 1:10, and 1:10.

A lot of times when I workout alone in the garage I want to quit early or switch up the workout when I get uncomfortable. Glad I stuck this one out.