Done Early

My neck and low back are a little tight from looking up at the wall for 152 reps. My shoulders are a little sore too, but my lower body seems fine so far. I set an alarm to get up for the 9am class since my rest schedule is changed for the Open.

Warm-up

5 Rounds

  • 1:00 Run
  • 3 Strict Pull-ups
  • 5 Push-ups
  • 10 Air Squats

I started to feel my legs more every set of squats.

Strength

Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×230

I hadn’t looked at my logs since the workout went up after getting to the gym, so I couldn’t remember what I’ve been lifting. Nice surprise to smoke the 5×215 I did a month ago. Gains baby! We were on a clock, so maybe working up with fewer sets made a big difference.

Conditioning

6 Rounds

  • 50s Double Unders
  • 10 Push Jerks (115#)
  • 30s Plank
  • 10 Ring Rows
  • 20s Hollow Hold
  • 10s Bent Hollow Hold

This was really an alternating EMOM with 3 stations, but it was easier to record on BTWB like this. I started with a nice set of 75 double unders, but missed a couple of times in most rounds, so was usually getting 65-75 reps in about 45 seconds due to transition time. The push jerks weren’t too bad and the ring rows felt really solid. This workout got a lot sweatier than I was expecting because there really wasn’t any rest with the holds.

I wasn’t excited about moving so early, but it feels good to have a workout done for the day.

Barbell Chipper

Went out to a Brazilian steakhouse last night and ate so much meat that I still felt full this morning. I knew I needed the carbs though so I powered through my Sunday pancakes.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Various barbell reps
    • 45#
    • 75#
    • 95#

Conditioning

  • 10 Shoulder Presses (115#)
  • 15 Overhead Squats
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

I definitely have a love/hate for this workout. I love the beauty of its design and effectiveness, but I really hate the mental battle during the workout.

My strength is down, but my cardio seems to be up, so I wasn’t sure what to expect. I started with 8 presses. Then did 2 presses, put it on my back for a grip reset, and 10 overhead squats. Then 5 OHS and dropped it for a quick breather instead of trying a fancy grip reset. I think I did 12 push presses, then 8 plus 5 front squats. Two sets of 10 front squats with 5 push jerks tacked on to the 2nd set. The push jerks seemed much harder than they should have been and I think I went 7-5-6-7 for the rest of them. I didn’t stop on the back squats, but they were pretty slow. Finished in 10:07 to keep the PR streak going on this one. Really happy with the effort.

  1. 4/15/2013 – 14:03
  2. 7/21/2014 – 13:34
  3. 9/3/2015 – 10:33
  4. 2/10/2019 – 10:07

Screen Shot 2019-02-10 at 2.11.41 PM

I programmed an 8:00 rest before starting a bodyweight metcon.

10 Rounds

  • 7 Burpees
  • 7 Knees to Elbows

This felt much worse than I was expecting. It seems like I always say that when K2E are involved; I’d rather do toes to bars. All the shoulder fatigue really carried over to the burpees. Took me 8:59 to get done. Wouldn’t mind trying this one again sometime when I’m fresh, especially since I got it from the BTWB Bodyweight Fitness Level workouts.

Midline

Stacked Plate Passes

The five of us lined up and passed plates down the line and then back. We went through it three times rotating positions to make sure everyone sat on the end at least once. I took double duty. The plate stack was 10-10-15-25-10-25-15-10-10.

Skill

Worked on my balance and handstand walking. Shoulders were very fatigued, but that’s some of the best time to work on it if you ask me. I think I just need to get away from the wall and get on the open floor because I’m probably adjusting knowing that I have the wall coming up since I’m only doing a few steps out.

Sore Shoulders

Forgot that I posted about weeks 3-4 of my calorie counting yesterday.

My bis and tris seemed to feel fine from yesterday. Until I got in to today’s work.

Strength

Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3×225
  • 3×235

Definitely started to feel some of the fatigue from Friday and Saturday as I got deeper in to the sets. Happy to hit that because it was back on July 31st I barely got 235 for a single!

Conditioning

7:00 AMRAP

  • 10 C2B Pull-ups
  • 5 Hang Squat Cleans (115#)
  • 5 Push Jerks (115#)

I warmed up with 45 and 95 pounds. Did the chest-to-bars in 2×5 each round. My first round was under a minute and I knew that wouldn’t last. Shoulders really felt the fatigue in the 2nd or 3rd round. Made it through 5+6.

Midline

4 Rounds

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

Haven’t done our favorite ab workout in months so I thought it would be a good test after all of the higher volume stuff we’ve been doing on Sundays. My last round wasn’t pretty, but I finally completed all 4 rounds without breaking it up. My time was 6:08.

Skill

Spent some time working on my balance and handstand walk practice.

Walk it Out

My low back is tight from yesterday. Went to the 4pm class.

Warm-up

4 Rounds

  • 20 Lateral Hops
  • 10 Groiners
  • 5 Deadlift (45#, pause at mid-thigh)
  • 5 Tall Power Clean (45#)
  • 5 Front Squat (45#)
  • 5 Shoulder Press (45#)

Skill

½ Flight Simulator

  • 5 Unbroken DU
  • 10 Unbroken DU
  • 15 Unbroken DU
  • 20 Unbroken DU
  • 25 Unbroken DU
  • 20 Unbroken DU
  • 15 Unbroken DU
  • 10 Unbroken DU
  • 5 Unbroken DU

Finished in 1:39 with no misses.

Barbell Warm-up

  • 10 Strict Press (45#)
  • 7 Push Presses (45#)
  • 5 Push Jerks (45#)
  • 5 Hang Power Cleans (95#)
  • 5 Push Jerks (95#)
  • 3 Hang Power Cleans (115#)
  • 3 Push Jerks (115#)
  • 3 Hang Power Cleans (135#)
  • 3 Push Jerks (135#)

Conditioning

21:00 EMOM (alt)

  • 5 Hang Power Clean + 5 Push Jerk (155#)
  • 40 Double Unders
  • Walking Rest

I belted up for the barbell reps because my back was so tight. Took me 15-16 seconds every round and was never in danger of missing. Missed a dub at 14 in round 6 and at 4 in round 7. Would have been an interesting workout without that full minute of rest each time through.

Baby Steps

Took a rest day yesterday, though I should start doing an active recovery day once a week again. Middle of my back, or just below my shoulder blades, especially on the sides of my spine, is was really tight. Not as bad today. Went to the 4pm class.

Warm-up

  • 2 Minute Row (28 s/m)
  • 2 Rounds
    • 10 Push-ups
    • 10 Air Squats
    • 10 American KBS (35#)

Conditioning

  • Buy In: 3,000m Row
  • 5 Rounds
    • 15 Push Jerks (95#)
    • 15 Sit-ups
    • 15 American KBS (53#)

Started out around 1:51/500m and then slowed closer to 1:55 after about 1,000 meters with a stroke rate around 25-26 most of the way. I got off the rower around 11:20-ish and was feeling good, so I know I didn’t go too hard. When I saw this workout I knew I wasn’t going to try 115# and 70#. I made the right choice with scaling. Still had to break up the last two rounds of push jerks because I couldn’t straighten my arms! I went 8-7 and 9-6 on those rounds. Tried to catch my breath on the sit-ups and did the swings unbroken every round. Going from the swings to the jerks was horrible. Finished in 22:21.

Skill

Worked on finding balance in a handstand hold and some walking again. My shoulders were wrecked, but I figured it would be good practice when fatigued. The band across the rig was feeling good, so I went over to the wall and started taking a few handstand steps into it and was even able to hold in a freestanding for a little bit. Felt like a huge breakthrough today!

Use the Holes

Took the day off work since I finally got my Model 3!!! Drove around all day, but made it to the 4pm class.

Warm-up

  • 400m Run
  • 10 High Pulls (45#)
  • 10 High Hang Muscle Snatch (45#)
  • 5 Pause Overhead Squats (45#)
  • 5 Snatch Balance (45#)
  • 5 High Hang Snatch (45#)
  • 5 Squat Snatch (45#)
  • 4 Squat Snatch (75#)

Weightlifting

2-2-2-2-2 Snatch

  • 2×95#
  • 2×115
  • 2×135
  • 2×145
  • 2×155
  • 2×160
  • 2×165
  • 2×170

Still not comfortable on the bottom position. I think I’m getting my feet too wide for the squat. Happy to for no misses again though and 10# more than the triple with 160 last week.

Conditioning

5 Rounds each – I go you go rounds

  • 12 Push Jerks (135#)
  • 6 Bar Muscle-ups

Alternated rounds with Weston who was doing different combinations of bar MU, C2B pull-ups, and box bar MU. I did the push jerks unbroken for 3 sets and then had to go 7-5 for the last two in order to survive. I was able to do 2×3 MU every round. I did miss starting the second set of round one, but made sure to get in big kips the rest of the way.

I started, so know the first round took me 1:18, but know knows after that. Don’t know the exact time I finished but was around 13:15. Weston finished us off at 14:31.

This was pretty fucking terrible on the shoulders. The dips on the bar muscle-ups even started to get tough after the fatigue from the jerks. I didn’t use the holes on my grips for two rounds and realized I was slipping more. So after the push jerks I put my fingers through the holes for the other rounds and my MU were smoother.

Ton of gymnastics reps on the bar over the last three days. Time for a rest day!

Jerk & Recover

Feeling ok after a couple of tough days at the gym. Went to the 4pm class.

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • 10 Strict Press (45#)
  • 10 Push Press (45#)
  • 10 Push Jerk (45#)
  • 10 Split Jerk (45#)

Weightlifting

Split Jerk

  • 4×95#
  • 4×135
  • 2×165
  • 2×185
  • 2×205
  • 2×225
  • 1×245
  • 1×255
  • 1×265

Felt the overextension in my back on that last rep. Hit my goal for the day, so I’m happy.

Conditioning

4 Rounds

  • 500m Row
  • 10 Push Jerks (135#)
  • Rest 2 Minutes

There wasn’t a prescribed weight today so I tried to pick something that wouldn’t be easy, especially since the pressing muscles had a long time to recover. My rows were all about 1:44.5, give or take a tenth or two. Round times were 2:12, 2:14, 2:15, and 2:14 to finish at 14:55. I picked the right loading for the jerks because each set got uncomfortable at around 5 reps.