Wrists Not Shoulders

In at noon.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • 5 OHS (45#)
  • 5 Shoulder Press (45#)

Conditioning

21-15-9

  • HSPU
  • OHS (95#)

Wanted to do this first so the front rack wouldn’t fatigue the shoulders more. I was really expecting this to be worse on my shoulders, but it was my wrists that hurt when I was done. I did 11-5-5 and 12-9 in round 1, then 5-5-5 and 9-6 in round 2, and unbroken sets of 9 for both movements to finish in 6:42. I definitely could have pushed the handstand push-ups more because I wasn’t risking failure at the end even with the set of 9. When I’m confident in my back I’ll have to give Diane a try because I’ve never done the full 21-15-9.

Strength – Front Rack Lunges

  • 10×95#
  • 10×115
  • 10×135
  • 10×155
  • 10×165

Don’t remember the last time I did these.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

I just didn’t have it today. Maybe the previous stuff fatigued my core. In the 3rd round I broke once after 5 tuck-ups and then in the last round I broke after v-ups and after 6 tuck-ups. Still set my best time by 3 seconds with 6:16 though.

Can Still Snatch

Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.

Warm-up – 3 Sets

  • 1:30 Airdyne
  • 10 Close Grip OHS (45#)
  • 20 Push-ups

My pinkies were up against the inside of the first knurl marks on the bar.

Power Snatch

  • 2x3x45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165
  • 3×175

Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.

Conditioning

12:00 AMRAP

  • 3 Strict Pull-ups
  • 6 Pistols
  • 3 Strict Chin-ups
  • 6 DB Snatch (50#)

I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.

Snatch Sandwich

Rested yesterday. Can’t believe how minor the DOMS ended up being from the 400m lunge. My ass barely got sore at all. Went to the 4:30 today.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • Dead Hang
  • 800m Run
  • 3 Sets
    • 4 Snatch Pull
    • 3 Snatch High Pull
    • 2 Power Snatch
    • 1 Squat Snatch

All snatch warm-up with the empty bar.

Weightlifting

Complex of 1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch + 1 OHS

  • 75#
  • 95#
  • 115#
  • 135#
  • 145#
  • 155#
  • 135#
  • 135#

Been a long time since I’ve done a full snatch with 155. Didn’t feel wonder, so I backed off for two more sets.

Conditioning

E5M – 5 Sets

  • 200m Run
  • 8/8 KB Snatch (53#)
  • 200m Run

I pulled out my wrist wraps for the snatches to protect my wrists. Probably haven’t wore them in a year or two.

Good gut check WOD for pushing the pace. Brandi started off with a faster pace on the run than I was thinking, so then for the remaining rounds I set a mini goal to get faster each round. My splits were 2:37, 2:32, 2:28, 2:28, and 2:22. I really thought round 4 was fast, but it turned out to be the same as round 3. With nothing left to do, I pushed both runs in the final round.

Snatch City

Much needed rest day yesterday. I started getting a knot in my right mid back, I think from doing a bunch of bush trimming on Monday. It’s tight today too. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dead Hang
  • 5 Sets
    • 3 Hang Muscle Snatch
    • 4 Hang Power Snatch
    • 5 Squat Snatch
  • 3 Hang Power Snatch (95#)

I used 45# for 3 sets and 75# for 2 sets of the complex.

Weightlifting – 16:00 EMOM

  • 2 Hang Power Snatch (115#)

Still taking it easy with the back. Felt really good though! Not pushing it with a big trip coming up on Monday.

Conditioning

10 Unbroken Rounds

  • 1 Power Snatch (95#)
  • 1 Hang Squat Snatch (95#)
  • 1 Squat Snatch (95#)
  • 2 OHS (95#)

Scaled way back from the 135# so I could concentrate on positions and now fuck something up. I’d do a round, move my poker chip for counting and then right into the next set. I messed up the sequence a couple of times so did another snatch or overhead squat to make up for it each time. Finished in 4:49.

Midline

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest
  • 20s Superman
  • 10s Rest

Tabata Holds

Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.

Warm-up – 15:00 EMOM (alt)

  • 10 Russian KBS + 5 American KBS (44#)
  • 8 Ring Rows + 8 Push-ups
  • 10 Glute Bridges

Strength

Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.

Dumbbell Shoulder Press

  • 2x10x20#
  • 2x10x30#

Pause at the top of each rep.

Conditioning

18:00 AMRAP

  • 10 Box Jumps (24″)
  • 20 OHS (75#)
  • 30 Wall Balls (20#, 10′)
  • 40 DU

This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.

Midline – 8 Rounds (Tabata)

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

I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.

Weekly Challenge

It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.

Keep it Unbroken

My back has been tight since the workout yesterday. Had a chiro appointment today. Last one to use up my FSA before we change insurance at work. Glad to be switching to a HSA plan. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • HS Hold practice
  • 2x
    • 20 Jumping Jacks
    • 10 Plyo Lunges
    • 10 PVC Passes
    • 5/5 PVC Around the Worlds
    • 10 Toe Touches

10:00 EMOM (alt)

  • 7 OHS (115#)
  • 10 T2B

My shoulders felt solid as fuck on the overhead squats! Thought about bumping it up after 2 rounds but didn’t want to push it with my back. Need to ease back into this stuff. Tried to work on quick cycling with the toes to bars, which were unbroken every set.

Conditioning

25:00 AMRAP

  • 10 Pull-ups
  • 15 American KBS (44#)
  • 20 Step-ups (24″)
  • 25 Double Unders

I had on my grips, but not with my fingers through the holes so I could quickly flip them around out of the way. It worked great again. I did the same during the EMOM. I wasn’t even going to try box jumps for that many reps; I knew my back would blow up if I did. Was able to go unbroken on every movement through the entire workout, even the dubs. Felt better and better as each round progressed and I fell into a pace. Made it through 8 rounds, the pull-ups, swings, and 16 of the step-ups.

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.