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.

You Never Know

Took a rest day yesterday but was feeling good. Went to the 4:30 class.

Rehab – 3 Sets

  • 15 Reverse Hyper (140#)
  • 100′ Right Arm Front Rack Carry (70# KB)
  • 100′ Left Arm Front Rack Carry (70# KB)

Warm-up – 3 Sets

  • 10 PVC OHS
  • 10 PVC Passes
  • 10 Jumping Jacks

12:00 EMOM (alt)

  • 8 OHS (95#)
  • 12 T2B

Wore grips and even the last set of toes to bar didn’t feel like I was going to fall off the bar.

Conditioning

8:00 AMRAP

  • 5 Strict HSPU
  • 5/5 Single Arm Suitcase Deadlift (70# KB)
  • 10 Russian KBS (70#)

Bryan says, “Are you going to do them strict?”

“I wasn’t planning on it.”

“It’s only 5,” he says.

“Hmm, usually when I try that I realize it was a bad idea during the 2nd round. Fine, I’ll give it a shot. I don’t mind going slower on the other stuff.”

Surprised myself and didn’t have any problem doing every set unbroken! Seems like 5 months ago I would have struggled to keep doing sets of 5 kipping. Made it through 6 rounds, the HSPU, deadlifts, and 2 swings (6+17).

Midline/Skill

5 Rounds

  • 20 Sit-ups
  • 20 Double Unders

It was programmed for 4 rounds, but I upped it. Missed 1 dub after 18 in the 3rd round. Finished in 4:56.

Figured out Bar Muscle-up Cycling

Oh by my low back is all kinds of sore and so is my upper back between my shoulder blades. Legs were tired last night but feel fine today. Ass is a bit sore. Went to the gym at 3 with Bryan.

Warm-up

  • Shoulder stretching and body twisting
  • 1,000m Row
  • 17.1 Movement Testing

I tried out some efficiency changes for both movements which should make up a lot of time. I wasted so many seconds when I did the workout.

Weightlifting

2 Hang power Snatch + 3 OHS

  • 2 sets 45#
  • 2 sets 95
  • 115
  • 135
  • 145
  • 155
  • 165

Programmed as snatch + 2 hang snatch + 3 OHS, but I wasn’t pulling from the ground and didn’t want to drop into the squat. Hell, I was going to completely skip this portion but decided to adjust it.

Strength – Back Squat

  • 5×45#
  • 5×135
  • 5×205
  • 5×245
  • 3x5x265

Supposed to be 3×5 @ 75%, which would be 285 on my estimated max, but with my back to tight I scaled it back.

Conditioning

20:00 AMRAP

  • 20 Walking Lunges
  • 15 cal Row
  • 4 Bar Muscle-ups

Made some adjustments since it was too cold to run outside and no Assault Bikes. Did MU on the bar so I could try dropping back to the bottom of the dip before pushing away from the bar into the next rep. My goal was to do 2 sets of 2 each round so I could work on this. Took me a few rounds to work out a few things, like rotating hands at different points, etc. Really paid off though. I’ve never felt better with the transition. I did wear grips too, which needed some adjustments because they tend to really grip the bar when chalked up. I even did all 4 unbroken in my last set. We didn’t have an official count, but it was either 7 (most likely) or 8 full rounds plus 16 lunges. We didn’t push anything hard just kept moving. Felt good. I feel 10x more comfortable now if bar muscle-ups are in the Open.

Gymnastics Strength

10:00 EMOM (alt)

  • 15 Ring Push-ups
  • 7 Ring Rows

I still suck at ring rows.

Not Today

We went in later hoping there would be more room for us to use the rig and some barbells.

Warm-up

  • Bottom Squat Hold
  • Arm Circles
  • Shoulder Stretching
  • 5 OHS (45#)

Didn’t really do much.

Open 14.2/15.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • From 6:00-9:00, 2 rounds of:
    • 14 OHS (95#)
    • 14 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

One of my least favorite Open workouts but I was confident I could set a PR to beat my best of getting through 14-14-8. I decided to wear my grips because I didn’t want to take any chances of ripping going into the first workout of the Open.

Right off the bat I was having trouble with pull-ups! It didn’t help my grips seemed to be slipping all over the place, but that was a minor annoyance compared to not being able to string together any real sets. Maybe I was fatigued from the muscle-ups yesterday?

I got through 12-12-12-4 and wasn’t even tired. I just could not do fucking pull-ups. My chest-to-bars have been feeling pretty good lately too, so this had to be some kind of fluke. My overhead squats are slow as shit, but weren’t the issue. Disappointed, but not going to beat myself up over it. We were supposed to rest at least 10 minutes before the next part of the session.

Conditioning

  • 100 Bar-facing Burpees

That’s weird…more burpees in the program!

Back in August 50 for time took me 3:29 and I don’t remember it being too bad. This was just boring though. Finished the first 50 at 4:04 and was only 15 seconds slower on the 2nd 50 to end at 8:23.

I was looking at some of my different burpee for time PRs and decided to calculate some ratios. Here’s something I wasn’t expecting… this time today is 2.407x my time for 50 bar-facing, while my best for 100 normal burpees is 2.478x my normal 50. Both ratios are pretty close, but I would expect to fatigue more over the course of 100 bar facing. Or maybe I’m just in better shape? If they had followed the same ration, my time today would have been 14 seconds slower, which is significant!

Accessory

3 Sets

  • 15 Prone GHD DB Rows (25# DBs)
  • 10 Back Extensions
  • 10s Hold

Wow, what a low back pump!

Work-Rest

Feeling a bit tired today even though I got a great night of sleep. In later at 6pm.

Back Squat

Add 0-5-10 pounds on to last week.

  • 8×45#
  • 8×155
  • 8×225
  • 4×255
  • 3x8x285

I added 10# and it was rougher than I’d like. My quad does not feel very good.

Snatch

Work up to a 1RM.

  • 2x3x45#
  • 3×95
  • 2×135
  • 2×155
  • 2×175
  • 1×195
  • Miss-make @ 205
  • Miss 215
  • Miss 225

Wasn’t there today. The 215 really crashed on me and 225 was way out front.

Barbell Cycling

E90S – 6 Sets

  • 6 TnG Power Snatches (135#)

Was surprised to see it bumped up to 6 sets this week. Wasn’t an issue, but my thumbs got a little beat up from re-hook gripping the bar every rep. It was taking me 13-14 seconds per set. Really excited to test out “Grace” and “Isabel” sometime soon.

Conditioning

Alternating between 1:00 of work and 1:00 of rest until finished with the following chipper…

  • 90 Bar Facing Burpees
  • 60 Overhead Squats (95#)
  • 30 Muscle-ups

I scaled the OHS down from the Rx 115# because I was expecting the muscle-ups to take me a long time.

Wow! The rests kept the intensity high. I did 19-17-17-16-16 burpees and the final 5 plus 10 squats. I’ll take that consistency! To finish the squats I did 10-9, 10-8, and 13 to get a little extra rest. In fact I took an extra 1:00 of rest instead of just one here before getting up on the rings. Looking back, I wish I had even just got up there for a set of 3 after the halfway point of the work minute. Oh well, the muscle-ups went much better than I expected. I went 3-3, 4-3, 4-3, 3-1, 2-2, and 2. I really wasn’t planning on getting much more than 3 or 4 per minute heading in.

I wasn’t having a problem getting up over the rings, but my dip started to give out when I only got 3-1. I don’t think I’m kipping the dips much, if at all, and then when I need to kip I’m all out of whack. I’ve never done that volume of reps in a WOD, let alone at the end, so I’m seeing some nice progress.

Finished at 29:07 on the clock. And… wrecked! It was coming up on 2 hours of work so we decided to skip the 80 T2B EMOM. Grip and hands were pretty beat up already and that was enough work for one day. Maybe I’ll get in the reps tomorrow because I definitely need them. Have been eating a bit better, but I needed fuel after this one so made a stop at McDonald’s on the way home.

More Scaling

The rest day was good yesterday. In at 5:30 tonight. Skipped the assigned warm-up because there was enough shit to get done, especially with 4 of us working in on the lifts.

Back Squat

Work up to 3×8, adding 0-5-10 pounds over last week (70%).

  • 8×45#
  • 8×155
  • 6×205
  • 4×245
  • 3x8x275

My left quad feels a bit like when I couldn’t pistol squat for almost a year on the one leg. The weight was no issue though, even for the higher reps. Really liking how squats have been feeling on this program and have been able to get through without tweaking my back.

Snatch

Work up to a daily 3RM.

  • 3×45#
  • 2x3x95
  • 3×135
  • 3×155
  • 3×175
  • 3×190 (PR)

Missed the first rep at 190 but then got 3 no problem. Beats the triple from 2 weeks ago for a 5 pound 3RM PR. Starting to get a lot more consistent with this type of load, where I’ve typically started to miss, even though I never should considering I can hit them for powers.

Barbell Cycling

3 Sets – E90S

  • 12 TnG Snatch (95#)

Fun stuff! Took me about 26 seconds each set.

Conditioning

10:00 EMOM (alt)

  • 18 cal Row
  • 12 OHS (95#)

I had a feeling this would become horrible and I was right. When I got on the rower for the 4th time I could not put any power into it so I dropped my reps down to 14 calories and 10 overhead squats for the final 2 rounds of each.

Gymnastics

The goal was to get up to 40 muscle-ups, trying to hit a consistent number every minute. When I looked at this I thought in an ideal world I’d be able to do 4×4 and 8×3. After the conditioning EMOM I had high doubts. I did 2 sets of 4 which felt pretty good, but then dropped to sets of 3. After 4 sets of those I decided to call it for the day. My right shoulder was starting to feel weird. 20 reps was good enough for me, especially when we have MU in a WOD tomorrow.

Surprises

I’ve been getting my sleep back on track for the last week.

Today is the first day of the Open prep cycle on the Hybrid Performance Method WOD program. Already noticing less lifting programmed this week (except today). Kind of cool that they put you through a warm-up “WOD” every day.

Warm-up – 5 Sets

  • 5 Front Squats (45#)
  • 5 Shoulder Press (45#)
  • 5 Close Grip OHS (45#)
  • 5 Sotts Press (45#)
  • 5 Box Jumps (30”)

Back Squat

Three working sets of 8 @ 70%.

  • 8×45#
  • 8×135
  • 8×205
  • 4×235
  • 3x8x265

Guess we could have started at 135 since we already did a bunch of squats with the empty bar. I’m getting better at making bigger jumps in many of the lifts, which is necessory or we’ll be in the gym all damn day to finish. Weight is feeling good but about sick of so many squats. That’s 5 back squat days in the last 8 I think. Looks like it might be dropping to once a week and once a week with front squats.

Snatch

Work up to a daily 2RM.

  • 4×45#
  • 2×95
  • 2×125
  • 2×155
  • 2×175
  • 2×190
  • 2×200
  • 1×210 (miss-make-miss)

Wanted to get at least 190 today and got a 5# PR with the 200# 2RM. No reason I should be missing the 210 because I can get the weight up there easily. I think missing heavy snatches is what aggravates my back because I was starting to feel it there and it’s lit now.

Barbell Cycling

E90S – 4 Sets

  • 9 TnG Power Snatch (115#)

Going in, I honestly didn’t think I’d be able to do all 4 sets, but there was no issue and we actually got faster each round. That was fun. First round was about 26 seconds, not sure on round 2, and the last two rounds were both 21 seconds. This is nothing compared to what Rich and his crew recently did…

Conditioning

  • 500m Row
  • 15 OHS (95#)
  • 500m Row
  • 20 OHS
  • 500m row
  • 25 OHS

Didn’t row as fast as I should have. The 15 and 20 overhead squats were unbroken and then I went 15-10 to finish at 10:58.

Gymnastics

8 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I figured it would be a good time to break in my grips more, which I haven’t used much since getting them at Regionals last year. I was sliding all over the place losing my grip. I should have chalked them up. Silly! Took them off after the 3rd or 4th set. Went with 6 reps in the first round and then 4s the rest of the way.