## Death EMOM

Went to the gym at noon.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• Pendlay Row
• 3×45#
• 3×95#

### E3M – 5 Sets

• 3 Supinated Pendlay Rows with X231 Tempo (95#)
• 10 OH Bar Shrugs (snatch grip) with 2s Pause (45#)

Could have done this every 2 minutes. Squeezing the bar at the top of the Pendlay row was a challenge.

### 30:00 EMOM (alt)

• 10 HSPU
• 10 K2E
• 10 Power Snatch (95#)

I wanted to see how far I could get with 5 strict + 5 kipping handstand push-ups. The answer is 5 rounds. In the 6th round I did the 5 strict, but only 2 kips, and then I had to cut back to no strict and 7 kipping reps for the last 4 rounds. Totals out to 30 strict and 55 kipping reps.

The snatches were by far the worst part of this and took the longest, which then left short rest for the handstand push-ups. I thought the knees to elbows would get hard, but I easily did those all unbroken. On the snatches I did 5 or 6 rounds unbroken, then switched to 5+5. In the 9th round I actually lost my grip on the bar but was able to regrip it in midair somehow. So I did 5+3+1+1 in that round and went back to 5+5 in the 10th to finish.

I had on my gymnastics grips, but didn’t put my fingers through the holes, like I’ve seen a lot of the “pros” doing for some workouts. That way I didn’t have to worry about the tightness of the straps causing problems with my wrists on the HSPU or the extra diameter around the bar for snatches. I just twisted them around on my hands for the K2E and then back out of the way for the other two moves. It worked really well!

This is one of the worst, if not the worst EMOM I’ve ever come up with. I had it planned to do at home early in the week, but didn’t get to it. If I hadn’t been at the gym, I would have stopped after 8 rounds, so I’m glad it was with the crew, which pushed me to keep going.

### Midline: E90S – 4 Rounds

• 6 Floor Wipers (holding 45# plate)
• 20 Russian Twists (45#)
• 20-30s Hollow Hold

Brandi wanted me to add in some ab work so I went back and found this one from Tia. After the first round I had to do a scaled version of the hollow hold because I could not keep my low back on the ground. I need to get back to doing these because it’s obviously a weakness and not great to be able to support my already bad back.

## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

## Where’s The Rest?

I spoke too soon when writing my post yesterday. A few hours later I started to feel my hips, ass, hamstrings, and quads getting sore. I knew it had to be coming after squatting some weight for the first time in weeks. Went to the 4:30 class.

### Warm-up

• 1:00 Kang Squats (15#)
• 1:00 Sit-ups
• 1:00 Row
• 8×45#
• 8×155
• 8×225

### Strength & Gymnastics

12:00 EMOM (alt)

• 12 T2B

Wore grips (good to know they were fine with the deadlifts too) and did all sets unbroken. Tried to remember to keep eyes on the wall instead of looking up to the bar on each rep. Also tried to keep straight legs as much as possible. Was programmed as only 6 T2B but that would have been way too easy. Almost started to fail at the end so the 12 worked out great.

### Accessory – 5 Sets

• 8 Pendlay Row (95#)
• 10 HR Push-ups

I mentioned to Weston, “We need more rest time. I’m not used to this class workout stuff.”

### Conditioning

14:00 AMRAP

• 40 Hand-to-hand Kettlebell Swings (44#)
• 30 Ball Slams (20#)
• 20 Goblet Squats (44#)
• 20 Sit-ups
• 10 Walking Lunges

I did Russian swings in the first round but my hands were rubbing on the narrower handle so decided to switch to the H2H swings. Did every movement unbroken. Finished the sit-ups in the 3rd round. If I had done standing lunges I probably would have finished.

### Late Night

E2M – 7 Sets

• 15 HR Push-ups

Decided to bust out some more push-ups while watching videos.

## Almost There

Hmm, for some reason, last Tuesday didn’t publish, but it’s up now. Software!

Needed the rest day yesterday, especially being hungover. Trying to figure out where to fit in the final week of thrusters, so I decided to get out in the garage first thing in the morning. Warmed up with 10×45# and got right into it.

### Thruster Attack Week 10 Workout 1

3 Cycles

• 3 Rounds
• 20s Thrusters (80#)
• 10s Rest
• 30s Rest

Stuck to my sets of 9. Gross, but glad to have it over with. Felt a little rough as I was working until I finally got out of the house and grabbed lunch.

Met Bryan at the gym at 6.

### 1 Power Clean + 5 Strict Press

Up to a daily max.

• 45#
• 75
• 95
• 115
• 135
• 145
• 155

The power clean is pretty pointless. This matched my 5RM strict press. Felt myself started to lean back so didn’t push it any heavier.

### Snatch Pull

Working sets (5×3) @ 100-120% of max snatch.

• 3×45#
• 3×95
• 3×155
• 3×205
• 5x3x235

Moved up quick because there was so much to get done.

### Back Squat

Add 0-5-10 pounds over last week.

• 6×135#
• 6×205
• 6×245
• 3x6x275

Felt really really good today. The first working set was the hardest one.

### Pendlay Row

• 3x15x95#

A lot of reps, so I stayed on the light side. Haven’t done any of these in months.

### Conditioning

Supposed to be “Diane,” but I scaled the handstand push-up reps to keep up the intensity.

• 16-10-6 HSPU

Deadlifts felt great, but I broke that first set at 14-7 to keep my heart rate down because I knew the HSPU would get me sooner or later. Went 9-6 on set 2 and then 9 unbroken on the end. The HSPU felt great in the first round, going 6-5-5, so I was going to try 5-5 again. Got 4 and had to come down. Finished 3-3 and then was also able to go 3-3 on the end. I was a little worried those scaled reps would even be too high, but it worked out well. I was shooting for something sub-6 and I was done in 5:31. Bryan set a huge PR and beat me by over a minute going Rx. I need to work on coming down quicker into the next rep because I use up too much arm strength controlling my descent.

Nope, that wasn’t enough, we still had more to do. It was a 400m run with 2 minutes of rest for 3 times, but no way we were going outside.

3x

• 500m Row
• 2:30 Rest

My plan was to try to be somewhere 1:30-1:35. Worked for the first one at least. My times were 1:34, 1:39, and 1:41.5. Dead!

I think I earned these Cinnabon Delights. 🙂

## Let’s WOD

Had a chiro appointment today. He did some Graston on the area of my back that’s been tightening up when sitting for work or driving. Definitely some inflammation in there. Went to the 5:30pm class after. First class in 1.5 weeks!

### Warm-up

• Bottom Squat Hold
• 3 Sets
• 8 Pass throughs (15# bar)
• 8 OHS (15# bar)
• 8 Muscle Snatch (15# bar)

I’m not sure the training bar was the smartest thing for those passes, but I felt ok during class. We’ll see what my shoulders feel like tomorrow.

### Lifting

Snatch + OHS complex

• 3×45#
• 3×75
• 2×95
• 2×115
• 1×135
• 1×145
• 1×155
• 1×165
• 1×175
• 1×185
• Fail 195
• 1×195

That damn 195-200 pound range again. The bar was forward and I sat in the hole trying to save it for what felt like 3 seconds. Glad to make the 2nd attempt.

### Accessory

5 Sets

• 7 Pendlay Rows

I used 135# for 3 sets, then 145, and finally 155.

### Conditioning

8:00 AMRAP

• 8 T2B
• 8 Burpees
• 16 American KBS (53#)

Paced my burpees too much, not knowing how I’d hold up. I did the toes to bar in 2 sets of 4 each round, but probably should have tried to go unbroken for as many rounds as I could. I made it through 4 rounds plus the toes to bars, burpees, and 12 of the swings.

## Legs On Fire

### Warm-up

• 20 PVC Pass Thrus

### Accessory

• 5 Pendlay Rows (45#)
• 5 Pendlay Rows (95#)
• 5 Pendlay Rows (125#)
• 8 Evil Wheels
• 5 Pendlay Rows (155#)
• 8 Evil Wheels
• 5 Pendlay Rows (175#)
• 8 Evil Wheels
• 5 Pendlay Rows (185#)

Used an underhand (supinated) grip on the rows. I have a feeling I’m going to have sore abs tomorrow. Usually stick to sets of 4-5.

### Grip / Carry Work

• 400m Pinch Plate Carry (2×25#)

Getting easier to go longer without having to rest.

### Conditioning

4 Cycles

• 20 Wall Balls (20#, 10′)
• 20 Air Squats
• 200m Run
• 3:00 Rest

My rounds were 1:57, 1:55, 1:57, and 1:58. That final round of air squats was getting me and I had to take 2-3 brief stops instead of busting them out non-stop. Was able to pick up the pace since it was the last run to make up for the lost time. This was exactly the leg burner I planned it to be; did not want to head out the door running after the 40 squats.

Played 18 holes of golf, but rode in the cart. I’m going to skip ROMWOD today and make it up tomorrow.

## Grip It

### Warm-up

• Crossover Symmetry Activation
• Bottom Squat Hold
• 3x
• Snatch complex (3 Muscle Snatch + 3 Snatch Press + 3 OHS)
• 45#
• 75#
• 95#
• 10 DU
• Squat Snatch
• 3×95#
• 2×115#
• 1×135#

### Conditioning

• 5-4-3-2-1 Squat Snatch (135#)
• 50-40-30-20-10 DU

Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.

### Accessory

20:00 EMOM (alt)

• 8 Strict Chin-ups
• 30s Handstand Hold (facing wall)
• 8 Pendlay Rows (135#)
• 8/8 Side Bends (70#)

I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.

### Grip

• 400m Farmer’s Carry (pinch plates – 2×25#)

This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.

Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of ROMWOD.