Friday night my hamstrings started to get sorer. Maybe I’m using them more when I squat now after so much time off from heavy lifting, where I was really quad dominant before. Maybe some is from the step overs though?
Yesterday was a long and exhausting day playing in a scramble where the temp never got above 50°. Went to open gym for noon today.
24:00 EMOM (alt)
- 10 Thrusters (95/65#)
- 50 Double Unders
- 6 Burpee Box Jump Overs (24/20″)
- 12 T2B
After flying through my first set of the burpee box jump overs I thought about increasing to eight reps. I figured things would get rough and decided not too. Boy was I glad I made that call! In round four I started questioning why I had to make this a six rounder instead of five. I was cruising along pretty good but the thrusters were getting slower and slower and I was missing one or two double unders every round. My toes to bars were holding well with 6-6. Then in the 5th round I had to do 6-3-1-1-1, which really cut down on rest going into the thrusters. I was hurting at that point, but wasn’t putting the bar down. My final set of the burpee box jump overs had to be almost twice as slow as my other rounds. I had been doing so well at jumping up off the ground and rebounding right into the box jump until that point where I resorted to doing everything I could to finish. I had to do 3-3-2-1-1-1-1 to finish out the T2B. I thought I was going to puke and it took me a long time to recover. Worst workout I’ve created in a very long time!
- 6 Pendlay Rows (125#, supinated grip)
- 7 Good Mornings (45#)
- 8 Evil Wheels
Tried doing good mornings with the same weight, but my back was really tight.
Today is all about Tiger Woods, but went to open gym at noon.
Active Life – Bulletproof Shoulders 15
- 5 Yoga Push-ups
- 10 Cuban Presses (PVC)
3 Sets (each arm)
- 75m Single Arm OH Carry (53# KB)
- 1:00 Rest
- 25 MB Cleans (20#)
- 15 Ball-facing Burpees
Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.
- 5 Pendlay Rows (135#)
- 6/6 Single Leg Deadlifts (135#)
- 7 Evil Wheels
- 8/8 Wood Choppers (40# DB)
This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.
Body feels good. Went to open gym at noon.
Active Life – Shoulder Abduction 10
- 100/100m Single Arm OH Carry (35# KB)
- 1-2-3…10 Kettlebell Thrusters (35# KBs)
- 5-10-15…50 Double Unders
Programmed it with dumbbells but figured I’d try something different with the kettlebells. Unbroken on all of the thrusters. Missed a double under in the round of 15 and another in the set of 40 otherwise all unbroken. Took me 7:59.
- 5 Evil Wheels
- 5 Pendlay Rows (135#)
- 10 Bird Dogs (3s pause)
- 5 Box Jumps
Warmed up a little with 5×45 and 5×95 Pendlay rows and 5 box jumps at 24 and 30 inches. Wanted the box jumps to be high. I used 36″ for two sets, then 38.25 and 40.5. Little intimidating looking at the stack after not having jumped anything big in a long time, but no issues when I went for them.
In for open gym at noon. Forgot about my shoulder rehab work.
- Bottom Squat Hold
- 100 Jump Rope
- 5 C&J (45#)
- 5 C&J (75#)
- EMOM – 5 C&J (75/55#)
- 200 Air Squats
Like doing Kalsu. I did 30 squats in the first minute, settled back on 25 reps for the next 5 rounds, and finished 27-18 for a time of 7:36.
- 10 Pendlay Rows (95#)
- 10/10 Single Leg Deadlifts (95#)
- 10/10 Single Arm Push Press (50#)
- 10 Curl-ups (3s pause)
Just a grind! Took about 20 minutes to work through.
Was light-headed getting up off the ground after finishing everything and my legs were definitely weak on the drive home from the gym.
Tiring rest day yesterday with 5 hours on the road to buy an old truck. Went to the gym at noon today.
- 800m Run
- Shoulder Stretching
- 2×5 Thrusters (45#)
- 20 DU
- 5 Thrusters (95#)
Ashley was late so I ran some laps.
- 50 DU
- 10 Thrusters (115#)
- 25 Sit-ups
- 50 DU
- 20 Wall Balls (30#, 10′)
- 25 Sit-ups
I missed one double under at 46 in the 2nd set of round 1 otherwise every movement was unbroken. The heavy wall balls were definitely the toughest to power through. Used the sit-ups to try to slow my breathing. Finished in 10:37.
Accessory / Midline
- 20 Hollow Rocks
- 10 Pendlay Rows (95#, supinated)
- 5/5 Turkish Get-ups (35#)
- 5 Evil Wheels
Maybe worse than the conditioning! Took 19-20 minutes to get through.
Had the day off work, but it turned out to mostly be a lazy day. Thursday has been a rest day during the Open, but I might not get in a workout until Monday, so pushing a long streak this week.
Active Life – Hips
- 250m Straight Leg Ski Erg (subbed for row)
- 5 Inchworms
- 5 Sumo Inchworms
- 5/5 Leg Abducted Rocking
- 1:00/1:00 Sciatic Nerve Flossing
Warmed up the deadlifts with 8/8 at 45# and 95#.
Workout – 6 Sets (3 each leg)
- 8 Single Leg Deadlifts (125-145-165#)
- 30s Bent Knee Hollow Body Hold
- Power Clean (135#)
- Ring Dip
I’ve wanted to give this a try for the last couple years but kept finding reasons to do something else. I’ve only ever attempted it once with a 7:09, back in 2013. I started out 6-5-5 and then died. Ring dips turned into triples and doubles really early. Took me 7:24. Need to do more met-cons.
Active Life – Back Max
- 20 Plank Push-ups
- 10 Supinated Pendlay Rows (75#)
- 30s/30s Pallof Press Hold
- 10 Leg Lifts (asked from 5-10 Strict Toes to Bar)
Went to try a T2B and my right shoulder wasn’t having it. The strict ones really bug my shoulder.
Ready for some rest days!
Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.
Did the handstand push-ups 10-8-7, 8-7-5, and 8-7. Had to resist the urge to do 3×5 for the 15. Jumped and stepped down every rep. Finished in 8:17.
Warmed up Pendlay rows with 8×45#.
- 6 Evil Wheels
- 8 Pendlay Rows (115#)
Warmed up back squats with 4×115, 2×165, and 2×185 to also give me a feel for what load to use.
E30S 10:00 (alt)
- 5 Burpees
- 2 Back Squats (205#)
Maybe should have used 225#, but didn’t want to push it.