Every… What?

Wasn’t feeling anything from yesterday’s workout until I got to the gym and started moving around. Then I could feel my shoulders were tight.

Warm-up

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Interesting for a warm-up.

Gymnastics Test

1:30 AMRAP

  • Handstand Push-ups

The focus for the next month (gym is a week behind the Krypton programming) is handstand push-ups. I choose to work on kipping and was able to get 32 reps by doing 15-10-7. The first 15 were done in 20 seconds, so I bet I could do better by coming off the wall much earlier.

Conditioning

  • E2M – 8:00
    • 200m Run
    • 50 DU
  • 2:00 Rest
  • E2M – 8:00
    • 200m Run
    • 10 Push Presses (115#)

For those first 8 minutes I thought we were doing an alternating EMOM. So I wash pushing hard on my runs and finishing just in time. Never missed a double under. Then during the rest I realized it was E2M. I don’t know what I was thinking. At that point I was committed and knew I could make the runs, so I kept up my pace. I probably missed by a few seconds on some in the next 8 minutes. Those push presses were a challenge after taxing our calves with the jumping rope. The Rx for this was 155/105!!

Hang On After Hangs

Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.

Warm-up

  • Dead Hang
  • Bottom Squat Hold
  • 200m Run
  • 15 Hand Release Push-ups
  • 200m Run
  • 15 Pass Throughs
  • 200m Run
  • 30s Handstand Hold

Strength

Shoulder Press

  • 5×45#
  • 5×75
  • 5x5x105

Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Push Press (95#)
  • Burpee
  • Hang Power Clean (95#)

Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.

Mobility

2 Sets

  • 1:00/1:00 Banded Samson Stretch

Active Life – Bulletproof Shoulders 13

  • 3 Sets (each arm)
    • 8 Single Arm High Pull (35#)
    • 45s Rest
  • 75s Wall Facing Handstand Hold

Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.

Muggy Monday

Went to the 9am today, which was the only class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang & Shoulder Stretching
  • 200m Run
  • Line Drills

Conditioning

Partner Workout

  • 400-300-200-100m Run (1 person running with 20# MB)
  • 40-30-20-10 Push Presses (95#)
  • 40-30-20-10 Front Squats (95#)
  • 40-30-20-10 MB Sit-up Passes (20#)

Teamed up with Weston. I started with the MB and we split each run down the middle. In the round of 40 we alternated sets of 10 with the barbell. Then each did 15 during the round of 30 and 10 during the round of 20. I did all 10 push presses in the final round and he did the front squats. We finished in 17:03.

Bonus

4 Sets

  • 25m Sled Push (90# sled + 90#)

A few hours later I walked 18 holes and shot great again with a 78. Now I’m exhausted because it’s so damn muggy.

Shoulder Shit Show

Legs feel good after squatting yesterday. Went to the 4pm again, but did the Active Life stuff in my garage before heading to the gym.

Active Life – Bulletproof Shoulders 2

2 Rounds

  • 10/10 Single Arm RKB Swing (35#)
  • 10/10 Single Arm Suitcase Deadlift (35#)

Single Arm High Pull

  • 2×6/6 (25#)
  • 10/10 (30#)
  • 10/10 (35#)

Warm-up

  • 200m Run
  • 10 Push Ups
  • 200m Run
  • 15 Shoulder Rolls
  • 200m Run
  • 20 Hollow Rocks

Strength

Push Press

  • 10×45#
  • 6×95
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×205

Far from the 5×225 (plus cleaning it) I did in January 2017. Maybe could have done 5-10 pounds more today.

Conditioning

21-18-15-12-9

  • Push Press (95#)
  • T2B
  • Burpees

I went 12-9, 10-8, 8-7, 7-5, and 9 on the push presses, knowing that going unbroken from the start would be a bad idea. Of course that weight is going to feel light after the strength reps, but this workout is a lot of shoulders. For the toes to bars I did 6-5-5-5, 5-5-4-4, 5-5-5, and then singles for the 12 and 9. The good news is my shoulder felt pretty good. Actually surprised I was able to get through 11 good sets before dropping to singles, so taking 4 months off the movement didn’t set me back too much. Tried to keep a pretty good pace on the burpees. Finished in 16:18.

Heading out of town in the morning for a golf weekend!

Feeling Good on the Rower

Got to the gym a little early before the 4pm class to get in the shoulder rehab work.

Active Life – Shoulder Flexion 4

  • 3 Sets 5/5 Thoracic Rotation
  • 2 Sets 5 Evil Wheels

I tried an evil wheel from my feet. Not happening!

Warm-up

  • 400m Run
  • 2x
    • 20 walking lunges
    • 15 Push-ups
    • 30s Dead hang
  • 10 Push Press (45#)

Hung from the bar instead of doing 10 kip swings.

Conditioning

5 Rounds

  • 20 cal Row
  • 20 Push Press (95#)
  • 20 V-ups

Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.

Gymnastics

3 Sets

  • 45s HS Hold
  • MAX Ring Rows

I went E2M and got 15-12-10 ring rows.

Counting Cals

Golfed yesterday. Went to the 4:30 class today

Warm-up

  • 300m Run
  • Wrist Stretch
  • Front Rack Stretch
  • 10 Shoulder Press (45#)
  • 10 Push Press (45#)
  • 10 Split Jerk (45#)

Weightlifting

Push Press + Split Jerk

  • 3×95#
  • 3×115
  • 2×135
  • 1×155
  • 1×175
  • 1×195
  • 1×215
  • 1×225

Conditioning

21:00 EMOM (alt)

  • 20 cal Row
  • 10 Burpees
  • 10 Ring Rows

I did the ring rows instead of 5 muscle-ups. Had to really push on the rower to get in the 20 cals. Laxed on the burpees after 3 rounds to try to recover a bit. Ring rows were no joke either. Good workout.

Not Even Close

Golfed the last two days and realized one of the reasons I don’t get worked up about missing a workout two days in a row (or 3 of the last 4, like I just did) is that especially when I golf I’m walking over 6 miles on the course. Just as I believe in a healthy work/life balance, I think it’s important to find a balance with your exercise.

Went to the 4:30 class.

Warm-up – 4 Sets

  • 10/10 Single Arm KBS
  • 10/10 Single Arm Shoulder Press

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 3x5x165

Conditioning

Nancy – 5 Rounds

  • 400m Run
  • 15 OHS (95#)

Ran the straight out and back route today. After the first set I didn’t think I’d be able to get every set of OHS unbroken, but I did. Finished in 16:24, which is not even close to the 13:35 I somehow did two years ago.