No Go Bro

Sunday morning was wedding clean-up, drive home, and then chill because I was pretty damn tired. Walked 18 holes yesterday. Went to the 4pm class today.

Active Life – Shoulder Flexion 6

3 Sets

  • 10 Hollow Body Shoulder Flexion (5#)

I also did a little stretching / dead hang on the bar and my shoulder still doesn’t feel comfortable.

Warm-up

  • 3:00 Row (750m)
  • 2 Rounds
    • 5 Inchworms + 2 Push Ups
    • 30 Double Unders

Strength

Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×185
  • 3×205
  • 2×225
  • 4x3x205

I should have known when 185 felt heavy that it wasn’t going to go as I hoped. I shouldn’t have expected much when it’s been so long since I benched. Good decision to not try the 3rd with 225.

Conditioning

  • 50 cal Row
  • 4 Rounds
    • 15 Push Jerks (115#)
    • 50 Double Unders
  • 50 V-ups

Held about a 1,200 cal/hr average and finished in 2:30. With scaling back from 135 pounds, the plan was to try to do each set unbroken. After the first one I knew that wouldn’t be a smart move so I did 9-6 the rest of the way. I missed DU at 23 in the first set, something like 22 and 40 in the second set, forced myself to stop at 30 in the 3rd, and did the final set unbroken. The v-ups were done without stopping. Finished in 12:05.

Too Heavy

At the gym at noon.

Warm-up

  • 3 Sets
    • 15 pushups
    • 10/10 Single Arm DB Push Press (35#)
  • 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk
    • 2×45#
    • 2×95
    • 125
    • 155

Conditioning

E30S – 10:00

  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Push Jerk

I originally wrote this with 185# as the weight, but switched to 175 today. Still too heavy. I was starting to struggle in the 6th or 7th round I think. Held on through the first 10 rounds, took one 30 second round off as I stripped down to 155, and then finished with 10 rounds at that weight. Definitely much harder than I expected. But good to push it with some weights again.

Midline

5 Rounds

  • 15 Sit-ups
  • 20 Russian Twists (45#)
  • 30 DU

Missed a double under after 6 in the first round but then the rest were unbroken. Finished in 6:27.

DT Meets Cindy

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

  • 10 Step-ups (20″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Warmed up for the barbell complex with 3 sets at 45#, 1 set 95, and 1 set 135. I jumped on the bar to hang and do some bar taps and considered doing ring rows. Took a few rounds of the workout to loosen up, but I powered through (or became numb to the pain?). I may have to give my right shoulder some rest for a few weeks.

Conditioning

Little benchmark mash-up of DT and Cindy I came up with a few weeks ago. Glad I didn’t make it 20 minutes.

15:00 AMRAP

  • 4 Deadlifts (155#)
  • 3 Hang Power Cleans (155#)
  • 2 Push Jerks (155#)
  • 4 Pull-ups
  • 8 Push-ups
  • 12 Air Squats

Started out feeling good with the air squats, but that quickly faded.  Always holds me back in Cindy or Murph. You dread picking up the barbell each time because you know you can’t put it down until the reps are completed. Made it through 10+9.

Midline

4 Rounds

  • 10 T2B
  • 20 Russian Twists (44#)
  • 10 Ball Slams (25#)
  • 40 Double Unders

Didn’t run a clock. Went unbroken every set of toes to bars. Missed once on dubs in the first round, twice in the second round, and unbroken the other two.

Row Thruster

My legs have been feeling the squatting and possibly the box jumps from Sunday. Went to the 4:30 class.

Warm-up

5 Sets

  • 200m Row
  • 3 Hang Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

I used 45-45-95-115-135#. Then I did a squat clean + front squat + push jerk with 155 and 175.

Weightlifting

E2M – 10 Sets

  • Squat Clean
  • Front Squat
  • Push Jerk

I did 185, 195, 2 sets 205, 3 sets 215, 2 sets 225, and 235. Good test for my core. Was ok, but those should have been light weight for me.

Conditioning

E3M – 5 Sets

  • 300m Row
  • 9 Thrusters (95#)

I pulled about 1:45-1:48 and tried to push the final set. Was surprised how good the thrusters felt in the first set, but that didn’t last. My posterior chair was lighting up by the end of the 3rd set. My times were 1:31 – 1:31 – 1:34 – 1:34 – 1:33.

10 Rounds

Went to the 4:30.

Warm-up

10:00

  • 5/5 Single Arm KB Front Squat (26#)
  • 15 Hollow Rocks
  • 5/5 Half Kneeling Bottoms Up KB Press (26#)

Got through 5 rounds.

Strength

Front Squat

  • 8×45#
  • 4×95
  • 4×135
  • 4×165
  • 4×185
  • 2x4x205

Felt a little weird with my first set of 205 so I didn’t go up to 225 like I wanted. Wore a belt for the last 2 or 3 sets.

Conditioning

10 Rounds

  • 4 T2B
  • 3 Power Cleans (135#)
  • 2 Push Press (135#)
  • 1 Jerk (135#)

Dropped every clean from the beginning. If we hadn’t done the front squats I think I would have tried to go unbroken. Finished in 7:01. Anything with a high number of rounds like that gets intimidating, but it was a good one.

Other Struggle

Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.

Warm-up

12:00

  • 250m Row cals
  • 6 Strict Pull-ups
  • 3 Push Presses (45#)
  • 2 Push Jerks (45#)
  • 1 Split Jerk (45#)

Got through 4 rounds.

Weightlifting

Push Jerk + Split Jerk

  • 95#
  • 135
  • 165
  • 185
  • 10:00 EMOM
    • 5 rounds @ 205#
    • 5 rounds @ 225#

Conditioning

3 Rounds

  • 12 HSPU
  • 21 Pull-ups
  • 21 Row cals

Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.

Active Life – Back Max

12:00

  • 10 Alternating Push-up Shoulder Tap (2 count hold)
  • 10 Alternating Thoracic Extension Rotation (2 count hold)
  • 20s Table Top Hold

Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.

Some Squats

Went to the 4:30 class.

Warm-up – 3 Sets

  • 10 Air Squats
  • 10 Ring Rows (w/ pauses at top and bottom)
  • 20 Walking Lunges

Tried to hold for a second at the top, but not easy to do.

Strength – Front Squat

  • 10×45#
  • 6×115
  • 4×165
  • 2×195
  • 2×215
  • 2×225
  • 2×235
  • 2×245
  • 2×235
  • 2×225

Starting wearing the belt with 195 or 215. Kept my reps controlled and tried not to bounce much out of the bottom. Felt pretty good. Haven’t lifted anything like that since July.

Conditioning

15:00 AMRAP

  • 5 Push Jerks (115#)
  • 7 American KBS (62#)
  • 9 Front Squats (115#)
  • 11 Russian KBS (62#)
  • 13 Deadlifts (115#)

I scaled back from 135# since it was 15 minutes of all weighted movements. Went with the 62 pound kettlebell though. I rested way too much as I do when it’s all you can eat at the weight buffet. Everything was unbroken and I wore my belt the entire time. Finished 5+22.

Active Life – Back Max

3 Rounds for quality

  • 20m Spiderman Crawl
  • 20s/20s Side Plank
  • 20m Crab Walk
  • 20s Table Top Hold
  • 20m Samson Walking Lunge
  • 20s/20s Pigeon Pose on Box

Took a bit to get the hang of the Spiderman. Easy stuff today.