Broken Streak

Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.

Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!

Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.

Hybrid Push Only

  • 3×10 Pull-ups
  • 3×20 Rack Chins
  • 3×20 Supinated Close-grip Lat Pull-downs (green bands)
  • 3×15 Hammer Curls (15-20-25#)
  • 3×20 Shoulder IYTs (CS Purple)

I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.

Conditioning

20:00 AMRAP

  • 10 Pull-ups
  • 5/5 Single Arm Front Rack Squats (25# KB)
  • 100m Ski Erg
  • 5/5 Suitcase Deadlifts (70# KB)
  • 10 H2H KBS (50#)

I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.

I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.

Back From Bulgaria

Yesterday I woke up at 4:30am UTC+3 (9:30pm Eastern on Sunday night) to travel home, so was up for over 24 hours again. I did get some little naps on the flights though. Planned to bench when I got home but all I wanted to do was be lazy. Bryan came over at 4 to bench with me. I warmed up with 3 minutes (0.89 miles) on the Airdyne. Start of week 6 on the Hybrid Push Only program and with a long weekend out-of-town I wanted to get in 2 days worth today.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x210
  • 3x10x195
  • 3x10x165 (close grip)

The 4×5 working sets were prescribed to be at 75%. Thought I might feel weak, but felt good after the week of rest.

Accessory

  • 3×10 Tricep Rock-n-Rolls (30-35-35#)
  • 3×10 DB Side Raises (20#)
  • 3×15 DB Bent-over Side Raises (15-15-20#)

Pull-up Day

  • 3×10 Pull-ups (quick 6-4)
  • 3×10 Rack Chins (25#)
  • 3×15 Banded Lat Pull-downs (green)
  • 3×10 DB Curls (30#)
  • 3×20 Shoulder IYT (CS Purple)

I had just started to sprinkle but I headed out for a run. Went a shorter loop, which was 2.09 miles in 22 minutes.

Off to Bulgaria

Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.

Push Only

  • 3×12 Strict Pull-ups
  • 3×18 Rack Chins
  • 3×12 Strict Wide Grip Pull-ups
  • 3×15 DB Curls (20-25-25#)
  • 3×20 Tricep Extensions (50#)

I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.

Conditioning

3 Rounds

  • 25 MB Cleans (20#)
  • 25 Push Press (35# DBs)
  • 50 DU

First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.

Time to pack and head to the airport!

Thumb Over

I planned on going to the 10am today but was up way too late tinkering with shit and finally went to bed around 3:30-ish. A text woke me up at 9:10 asking if I was going to class, so I got my ass moving and made it in.

Warm-up

  • 200m Run
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Lifting

It was 20 minutes of snatch work so I decided I’d just do a bunch of muscle snatches.

  • 5x20kg
  • 5×30
  • 5×40
  • 5×50
  • 3×55
  • 3×60
  • 3×63
  • 3×66

That’s the most I’ve done for a triple and could have done more.

Conditioning

25:00 AMRAP

  • 200m Run
  • 15 Push-ups
  • 50m One Arm Farmer Carry (62# KB)
  • 5 Bar Muscle-ups
  • 4 Tire Flips

I don’t remember the last time I did 5 unbroken bar muscle-ups, but I haven’t really tried since I figured out to drop back down in the dip before pushing away. I didn’t wear grips and was afraid I’d tear. My left thumb was getting raw after 2 rounds so in the third I tried the grip with my thumb over the bar and actually got it! When I’ve previously tried it felt like I was going to fly off the bar, but I also had a lot more momentum from pushing away at the top. Was able to do every set unbroken and no bloody hands! Finished 6 rounds plus the run and push-ups.

I don’t understand it, but I’ve been enjoying these longer workouts lately.

50% of Murph

Went to the 4:30 class.

Warm-up

  • 200m Run
  • 3 Rounds
    • 15s Bottom Squat Hold
    • 15s Bar Hang
    • 20 Jumping Jacks
  • 2x
    • 5 Wall Ball Burpee Passes (14#)

Conditioning

1/2 “Murph”

  • 800m Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Air Squats
  • 800m Run

I’ve never tried this before. I decided to break it up into 5 rounds of 10-20-30 instead of the traditional 5-10-15. Nice little challenge. I didn’t push hard on the run and came in at exactly 4 minutes on the clock. I did each set of pull-ups unbroken without a problem and tried to keep rest short between 2 sets of 10 push-ups. Tried to keep moving on the air squats, but definitely slower than doing sets of 15s. I thought I pushed a little bit in the last 200 meters of the run, but who knows; I may have just been fatigued and it felt like I was pushing.

Finished in 17:25. I was surprised to see that rank as a 94 on BTWB! Last year I did the full one in 37:11, which was a ranking of 91. I don’t remember it ranking that high either.

Gymnastics Test

Since the pull-ups felt so good, I decided to go for a big set after resting and came off the bar after 30. Didn’t even realize it, but that’s the same as my PR! I need to test that out fresh one day.

Skill Conditioning

  • 400 Double Unders

Fuck that’s a lot of dubl! Took me 7:15. Was trying to get 20-30 reps at a time.

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.

Don’t Be Scared

Felt like was a useless piece of shit at work this morning, so I got out in the garage just after noon to sweat.

Hybrid Push Only

  • 3×10 Strict Pull-ups
  • 3×15 Rack Chins
  • 3×10 Strict Wide Grip Pull-ups
  • 3×15 DB Curls (20-25-25#)
  • 3×20 Shoulder IYTs (CS purple)

The wide grip variation is really hard for me. Done with that stuff in about 38 minutes.

Today’s Performance Plus workout was burpee pull-ups and IYTs. I think I’m covered on those! Just for fun, I put burpees in my metcon.

Conditioning

6 Rounds

  • 10 Thrusters (95#)
  • 10 Burpees
  • 200m Run Ski Erg

I was dreading this since I came up with it last night. Several times this morning I even tried to convince myself I should adjust to something easier. I decided if I was that afraid of it, I should stick to it and grind away. It started raining as I was changing clothes and I’m delicate, so on the Ski Erg it was. 😀

Even during my rest between sets of the pull-up stuff I kept trying to think myself out of it. “Maybe I’ll just do it EMOM style.” Then I got to thinking 18 minutes may actually be a decent time. I knew one thing, I was going to do the thrusters unbroken today since I was alone and didn’t care much about my time.

Wasn’t hard at all to keep the thrusters to a set of 10 each round. Right into burpees, but they were of course slow. Was getting a pace of about 2:15/500m on the erg. Finished at 15:02 and realized it wasn’t as bad as I expected. Running would have definitely taken longer.

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