Feel good after the rest day. Out in the garage around 1pm.
Active Life – Single-leg Bias
- 10/10 Eccentric Ankle Dorsiflexion
- 30s/30s Foam Roll Quads
- 5 Squat Press Outs (25# plate)
Workout – Box Squats
Ugh. I’ve never been strong with these. Weak hammies! This was heavy enough for a start. I didn’t want to get stuck on the box and risk bailing the weight back towards my car!
Warmed up jerks with:
- 50 Double Unders
- 10 Push Jerks (185#)
- 1:00 Rest
Not sure what I was thinking but I stopped spinning my rope at 40 reps in the first round. Every other round was unbroken dubs. I used the jerk blocks and did all singles. Was expecting the jerks to get near failure a few rounds in, but I was able to get faster and faster. Round times were 2:04 – 2:03 – 1:55 – 1:46 – 1:36 to finish at 13:22. That was my jam. Found it in the heavy section of the BTWB Fitness Level workouts.
Active Life – Back Max
- 15 Sit-ups
- 30s Plank (elbows)
Ended up with a nice upper ab burn starting in round 4. Finished in 5:57.
Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.
- 3×10 Reverse Hyper (140#)
- 5 Set of Complex
- 3 Tall Cleans
- 3 Hang Squat Cleans
- 3 Push Press
- 3 Push Jerk
- 3 Split Jerk
I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.
- 90s Assault Bike Calories
- 90s Walking Lunges
Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.
- 30 Burpees
- 20 DB Snatch (40#)
- 100′ Double KB Front Rack Walking Lunge (2×35# KB)
I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.
Fucking terrible! My calves were giving out in the last two runs.
I’m pretty sure I displaced a rip in my back yesterday during the lifts. It’s not extremely painful or anything, but uncomfortable. Went in at 12 with the crew.
- Shoulder Stretching
- Bottom Squat Hold
- 5 Muscle Snatch (45#)
- 5 OHS (45#)
- 5 Squat Snatch (75#)
E3M – 6 Sets
- 5 Squat Snatch (95#)
- 8 Strict HSPU
I didn’t go heavy knowing what was coming next and figured it would allow me to push a higher rep count on the handstand push-ups. Picked a good number for those as each set took a bit longer, though all unbroken.
Warmed up with 6-4-2 @ 95#, 3-2-1 @ 115#, and 3-2-1 @ 135#.
“DT” – 5 Rounds
- 12 Deadlifts (155#)
- 9 Hang Power Cleans (155#)
- 6 S2OH (155#)
A hero workout I’ve always been disappointed with. Since it’s on the heavier side I expect to be capable of a decent time. After my recent thruster experiment in 17.5, I decided to try a new DT strategy today. Take more breaks to prevent the long breaks. I also was going to go lower on my hang cleans since it worked out well when we did the DT Chipper during Open prep workouts. I taped up my thumbs, strapped on my belt, and was ready to grind away.
Started out 6-5 deadlifts, then 1 deadlift and 4 cleans, 4 cleans, and finally 1 clean with the push jerks. Dropped the bar at 1:16. Oh boy! Seemed fast but I felt ok. Breaks were naturally longer after that and it was about 3:05 when I finished the 2nd round. I stuck to the same rep scheme and it was working well. Third round was done just under 5:00 and 4th around 7:00 I think. After dropping the bar I picked it right back up without rest to get in the 6 deadlifts. I think I still took a break after 5 more. But then I went 5 cleans instead of 4. To finish it off I went straight through the final 4 cleans and the push jerks. Finished at 8:36 for a 1:26 PR!! Finally something I’m happy with. It ranks at a level 93 on BTWB.
E2M – 5 Sets
I skipped out on some curls and dips everyone was doing since I get enough of that in the Push Only program.
Walked my first 18 holes of the year yesterday. Wasn’t really tired, though did feel some pulling in my left hamstring over the last 4 holes. Still really wet and soggy out there. Went in for the 10am class today.
- 3×15 Reverse Hyper (90#)
- Couch Stretch
- Wrist Stretch
- 3 Sets
- 10 Weighted Lunge (45#)
- 10 Shoulder Press (45#)
- 10 Front Squat (45#)
1 Squat Clean + 2 Front Squats + 1 Push Jerk
Alex lifted with me. Wasn’t planning on going too heavy, but it was feeling ok. The squats did feel a little heavy. I haven’t maxed out push jerk in years, but the most I’ve done is 255# back in September of 2014. I think it’s a lot higher now.
30:00 EMOM (alt)
- Row calories
- H2H KBS (44#)
- Bicycle Crunches
- Jump Rope (singles)
- Side Plank
Worked for 40 seconds of each minute. This was a nice little sweat. Alternated sides for the plank every round so that they were longer holds.
Out in the garage in the evening to kick of week 2 of the Push Only program.
Increased 5# on both the sets of 8 and the sets of 12.
Close Grip Bench Press
Not knowing what I could do, I tried 135-150-165 last week, which was an average of 150, so a 5# increase over that seemed right for today and it sure was! High rep day is much harder with “strict” rests. I was doing about two minutes.
- 3×12 Clapping Push-ups
- 3×12 DB Side Raises (15#)
- 3×12 DB Bent-over Side Raises (15#)
- 3×15 PVC Lift Offs (video)
- 3×10 Banded Arm Circles – 10 in all 3 positions and also in both directions (video)
- Rolling Teres Muscles – 30 seconds / side (video)
Also did some psoas release and the entire second session only took 70 minutes.
After cooling off and sitting at home last night I was feeling wrecked. My back wasn’t so bad but my body just felt beat up and exhausted. Woke up feeling good this morning and a little sore, but nothing compared to the day after my first attempt.
- Bottom Squat Hold
- Pass throughs
- PVC Good Mornings
- Body Rotations
- 30 Double Unders
- 12 Wall Balls (20#, 10′)
- 3 Muscle-ups
Was feeling really good about unbroken dubs and I think I jinxed myself because then I missed 4 times in the final set after no misses. I made it through exactly 8 rounds with about 10 seconds left but didn’t feel like picking up the rope. All muscle-ups were unbroken without a problem.
My lungs didn’t seem to want to function today after working so hard last yesterday.
Rested 10:00 and then…
- 10 Push Jerks (115#)
- 10 Pull-ups
We scaled it and turned it into a 3 main follow-the-leader. As written it was supposed to be 10 rounds solo of 10+10 with 135#. This was plenty of work and hard as hell as it we did it anyway. I finished after about 10:15.
Had my grips on really loose due to the jerks, but then they bunch up so much on the pull-ups that they cause more harm than help. Tore them off after the 2nd round. Did pull-ups unbroken until the last set where I had so much sweat I was slipping off the rig and did 8-2.
Much harder day than it looked like. Bryan was beat too so not sure how much was due to my 2nd 17.1 try or that first 15 minutes.
Was not looking forward to this session, which had a version of one of my least favorite workouts.
Warm-up – 3 Rounds
- 9 Strict HSPU
- 12 T2B
- 15 Air Squats
Handstand push-ups are feeling so much better, its unreal. Just a few weeks ago I was dying out doing 3×5 strict. I skipped out on the deadlift work today to let my back rest some more so I did my own thing for the warm-up and then some bench. I’ve definitely gotten used to the extra grip on the bar for toes-to-bars using my chalked up grips. I was falling off after 4 reps today when I wasn’t wearing them! Did all sets unbroken though by regripping through each set.
If I had known that was only 5 pounds shy of matching my PR for 5 I would have gone for 245.
- 10 cal Row
- Max bar-facing Burpees
- 1:00 Rest
Turned out not to be ad bad as expected. The minute of rest was really nice. I did 12-9-8-8-8-9-9-9-10-11 burpees. So many burpees lately; another 93 today.
Ugh!! I do not do well with “DT” so was not excited to see this come up. The hang power cleans always trip me up so I was afraid of what 45 in a row would feel like.
- 60 Deadlifts (155#)
- 45 Hang Power Cleans
- 30 S2OH
I did 15-15-10 and then 3 more sets (of what, I don’t remember) to finish the deadlifts. My hamstrings and low back were pretty fired up at that point. I had no idea what to try for the cleans so I experimented for my first few sets. I quickly realized that taking the bar down and bouncing it off my legs just above my knee used less explosive energy than trying to stay more upright and bounce it high off my legs. I think I mostly did sets of 4 or 5. The cleans were still the worst part but seemed much easier than even having to do the 9 at a time in regular DT. I think I mostly did 5s on the jerks. It’s all a little blurry. Finished at 11:30, which is only about 1:30 slower than my best for the actual workout. Didn’t feel nearly as bad either, even after the other work we’d done already. Kind of makes me excited to give DT a real shot now. I think I could smoke my PR. Pretty cool variation though.
Feeling fine after yesterday.
Warm-up – 3 Sets
- 1 Legless Rope Climb
- 12 Push-ups
- 6 Shoulder Press (45#)
Skipped a running part and didn’t do it EMOM. The rope climb felt 10x better than last week.
They call it the “2ewsday Mash-Up” every week.
- 10:00 AMRAP
- 9 T2B
- 15 S2OH (95#)
- 21 DU
- Rest 5 minutes
- 10:00 AMRAP
- 3 MU
- 9 American KBS (53#)
Put my grips on and damn near broke my wrists trying out a warm-up rep with the barbell. Loosening up the straps and then was fine. In the first AMRAP I got a total of 5 rounds plus the T2B and 10 jerks (5+19). I did my toes-to-bar in sets of 5-4 for 5 rounds and then unbroken the last round. Everyone was smoking me on those, but I can’t hit that failure point or I’m just done and in an instant I can go from a set of 4 to singles. May need to look at how I do my T2B. I did the S2OH as push jerks the whole way and all sets unbroken. At the end I couldn’t hold the bar any longer and had to drop after 10 reps with about 5 seconds left. Better dubs, but shouldn’t be missing at all in sets of 21.
Wasn’t sure how the muscle-ups would go after all that shoulder work, but was much better than expected. Took my time between sets (all unbroken) and never missed until the very end. I got the first rep in my 8th round, then I tried to rush instead of concentrating on my hip drive, and I missed. Or maybe I just timed out all my rest perfectly and that was my failure point. ha! I felt good throughout and was confident I’d get that last set, but decided to rush it for some reason, when I had plenty of time to get the last 2 reps in 10 seconds. The kettlebell swings actually felt like the worse movement. So I finished with 7+1. Two more total muscle-ups than I did in the volume work yesterday.
Shoulders were definitely wrecked when we got done.