Doing Singles

Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • Dead Hang
  • 3 Sets
    • 10 Glute Bridges (pause at top)
    • 15s L-sit
    • 200m Row

Forgot how hard the L-sits are. Need to start doing those again.

Accessory

  • 4×10 Double Kettlebell Deadlift (44# KBs)
  • 3×25 Push-ups
  • 2 Sets
    • 20 Double Kettlebell Front Rack Walking Lunges (35# KBs)
    • 10/10 Kroc Rows (53#)

I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.

Conditioning

10:00 AMRAP

  • 10-12-14… Row calories
  • 5-6-7… Deadlift (185#)

Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.

All The Posterior Chain

Meant to workout yesterday at home, but was busy with projects for my workshop and time flew by. At the gym today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • Bottom Squat Hold
  • 10 Deadlift (45#)

Conditioning

4 Rounds

  • 20 Deadlifts (135#)
  • 40 Lateral Bar Hops
  • 20 Push-ups

I thought about putting on my belt and decided I didn’t need it. I split the deadlifts into 12-8 every round with a quick break. All push-ups were 10-10, with some slow down on the final 5 reps. Finished in 6:13. Was a much quicker workout than I was expecting.

Test

  • 400m Walking Lunge

Been over 2 years since I did this I think. Felt pretty good considering I was doing a lot of lunges the last time. Not at a track, so the distance may not have been right, but I set a 6 second PR with 11:55. Next couple of days will be rough.

Midline

3 Rounds

  • 20 Weighted V-ups (10#)
  • 20 Russian Twists (35#)
  • 20 Shotguns

The combination of v-ups and shotguns was not cool.

Big Slow Sets

Still sore all over the place. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 2 Sets
    • 10/10 Single Arm Kettlebell Thrusters (26#)
    • 20 Superman Extensions
    • 100 Jump Rope

Strength

There was no way I was doing the front squats with my back. Lunges sounded like a good way to hit some legs.

5 Sets

  • 20 Dumbbell Overhead Walking Lunges (40#)

I alternated arms after 10 every set.

Conditioning

  • 10 Strict Chin-ups
  • 75 Thrusters (45#)
  • 10 Strict Chin-ups
  • 50 Overhead Squats (45#)
  • 10 Strict Chin-ups
  • 75 AbMat Sit-Ups

The Rx weight was 75# so I scaled back with a goal of going unbroken. I got through 50 thrusters and there was no way I was getting another 25 in a row. I broke and then finished the last 25. I was able to do the OHS unbroken. Big sets for those 2 movements, but each rep was really slow. I did 5-5 on the first set of chin-ups and then all sets of 2. Finished in 12:52.

Weekly Challenge

1:30 AMRAP

  • 1 Pull-up
  • 2 Push-ups
  • 3 Air Squats

Was combining the movements as much as possible while still hitting the require ranges of motion. When someone called out 45 seconds I about died! I figured we had 10-15 seconds left. Hard to count, so I may be wrong with a score of 12+4. If anything I think it would have been 11+4.

Sore Sore Sore

Walked 18 yesterday. My back didn’t bother me in any swings, but it has been tight and not normal the last two days. Minor tweak like I thought. Today my shins are sore from the broad jumps, hammies sore from the RDLs, and I have some other soreness in various parts of my legs. A whole lot of snatching in today’s workout at the gym, so I hit up a garage workout.

Warm-up – 3 Sets

  • 200m Ski Erg
  • 20 Push-ups

The push-ups were much harder than the other day. I’m really feeling my lats from those pull-ups the other day. Was going to do HSPU in the metcon but after this I decided that would have been a bad idea.

Conditioning

30:00 AMRAP

  • 10 T2B
  • 20 Air Squats
  • 120’ Single Arm Kettlebell Rack Carry (53#)
  • 10 DB Push Presses (35# DBs)
  • 20 Russian KBS (50#)
  • 120’ Single Arm Kettlebell Rack Carry (53#)

Did 5-5 on every set of toes to bar and everything else was unbroken. Made it through 7+30.

Still Hot

Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.

Warm-up

  • 3 Sets
    • 1:00 Air Dyne
    • 20 Push-ups (unbroken)
  • Bottom squat hold
  • Shoulder stretching
  • 10 Air squats 
  • 4 Pistols

Had to make sure I could do some pistols before getting into it. haha

Conditioning

2 Rounds

  • 20 Pistols
  • 30 Pull-ups
  • 400m Ski Erg

Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.

Midline

2 Sets

  • 25 GHD Sit-ups (parallel)
  • Max Superman Hold

I did a 1:02 hold both times.

I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!

Sunday Press

Walked 18 on Friday in some perfect golf weather. I planned to bench and do a metcon yesterday but got busy doing other stuff. Since I’ll be gone Monday to Monday, it’s not bad to delay my benching until today since I won’t be able to get in the next one until the following Tuesday. Worked out early at 9am with the crew because the girls had places to go be. Wasn’t excited about the early morning, but it worked out well since I had a lot to do around the house.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dead Hang
  • 5 Back Squat (45#)
  • 5 Shoulder Press (45#)
  • 5 Back Squat (85#)
  • 5 Shoulder Press (85#)

Conditioning

  • 15-10-5-10-15
    • HSPU
    • Back Squat (135#)
  • Rest 1/2 as long as it took
  • 25-20-15-20-25
    • Push-up
    • Air Squat

I went 9-6, 10, 5, 10, 9-6 on the HSPU and they felt good. Would have been interesting to try all sets unbroken. I took my time on the back squats, but didn’t drop the bar during any set. Finished in 9:16, so my rest period was 4:38. I wanted to go for more push-ups than I usually do so went 15-10, 10-10, 10-5, 10-10, 10-10-5. They were getting hard, but I was happy with that after the handstand push-ups. Took me 6:38.

Accessory – 6 Rounds

  • 30s Double DB/KB OH Walk (40# DBs)
  • 30s Rest
  • 30s Superman-Banana (Banana Rolls)
  • 30s Rest

In the afternoon I got in my bench workout.

No B.S. Bench Press – Week 5

It called for 5×4 at the base weight + 15-20#, so I added 15. I’ve been staying on the low side of the increases and barely making it through my sets.

  • 10×45#
  • 10×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 4×230
  • 5x4x240

Last 3 sets were a grind. I shouldn’t try this after burning out my shoulders earlier in the day.