Ascending

Was up late to finish watching Bloodline, but made it to the 10am.

Warm-up

  • Shoulder stretching
  • Bottom Squat Hold
  • 500m Row

Strength / Accessory

4 Sets

  • 10/10 Single Arm Single Leg RDL (44# KB)
  • 5/5 OH Lunge (44# KB)

Conditioning

3-6-9-12-15

  • Power Clean (95#)
  • Front Squat (95#)
  • Burpee

Finished in 9:48.

Out in the garage before dinner.

Push Only 

  • 3×15 Pegboard Pull-ups (6-5-4)
  • 3×10 Rack Chins (35#) 
  • 3×10 Lat Pull-downs (green bands)
  • 3×10 DB Curls (30#)
  • 3×15 Shoulder IYTs (CS purple)

Was only supposed to be sets of 12 Pull-ups but I failed at math today.

Broken Streak

Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.

Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!

Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.

Hybrid Push Only

  • 3×10 Pull-ups
  • 3×20 Rack Chins
  • 3×20 Supinated Close-grip Lat Pull-downs (green bands)
  • 3×15 Hammer Curls (15-20-25#)
  • 3×20 Shoulder IYTs (CS Purple)

I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.

Conditioning

20:00 AMRAP

  • 10 Pull-ups
  • 5/5 Single Arm Front Rack Squats (25# KB)
  • 100m Ski Erg
  • 5/5 Suitcase Deadlifts (70# KB)
  • 10 H2H KBS (50#)

I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.

I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.

Back From Bulgaria

Yesterday I woke up at 4:30am UTC+3 (9:30pm Eastern on Sunday night) to travel home, so was up for over 24 hours again. I did get some little naps on the flights though. Planned to bench when I got home but all I wanted to do was be lazy. Bryan came over at 4 to bench with me. I warmed up with 3 minutes (0.89 miles) on the Airdyne. Start of week 6 on the Hybrid Push Only program and with a long weekend out-of-town I wanted to get in 2 days worth today.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x210
  • 3x10x195
  • 3x10x165 (close grip)

The 4×5 working sets were prescribed to be at 75%. Thought I might feel weak, but felt good after the week of rest.

Accessory

  • 3×10 Tricep Rock-n-Rolls (30-35-35#)
  • 3×10 DB Side Raises (20#)
  • 3×15 DB Bent-over Side Raises (15-15-20#)

Pull-up Day

  • 3×10 Pull-ups (quick 6-4)
  • 3×10 Rack Chins (25#)
  • 3×15 Banded Lat Pull-downs (green)
  • 3×10 DB Curls (30#)
  • 3×20 Shoulder IYT (CS Purple)

I had just started to sprinkle but I headed out for a run. Went a shorter loop, which was 2.09 miles in 22 minutes.

Off to Bulgaria

Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.

Push Only

  • 3×12 Strict Pull-ups
  • 3×18 Rack Chins
  • 3×12 Strict Wide Grip Pull-ups
  • 3×15 DB Curls (20-25-25#)
  • 3×20 Tricep Extensions (50#)

I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.

Conditioning

3 Rounds

  • 25 MB Cleans (20#)
  • 25 Push Press (35# DBs)
  • 50 DU

First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.

Time to pack and head to the airport!

Pull Variety

Stayed up and watched #Breaking2 last night. Pretty incredible to think about all of the planning and commitment that went into it. Amazing what the human body can do. I ended up sleeping until almost 11am! Little rough rolling out of bed. This stupid fucking back! Out to the garage around 12:30.

Hybrid Push Only

  • 3×12 Rope Pull-ups (4×3 switching high hand)
  • 3×17 Rack Chins
  • 4×12 (5-4-3) Pegboard Pull-ups
  • 3×20 DB Curls (20#)
  • 3×20 DB Front Raises (10#)
  • 3×15 Shoulder YTs (CS purple)

Continued with altering some of the pull-ups to different variations. I recently bought a climbing rope so wanted to use that. No Is today because of the front raises.

Performance Plus

  • 2×30 seconds each side – Pec Minor Soft Tissue Mobilization
  • 2×16 alt Bear Rolls (video)
  • 4x30s KB Arm Bars (25# KB, video)
  • 2×16 alt Bear Rolls

I did the arm bars alternating side to side, so it was 8 total.

Wasn’t sure how it would feel, but headed out for a run. The heart rate zone alerts were going nuts for probably the first 10 minutes, but I never once checked time or pace through the whole run. I just felt like going and not being concerned with anything. Did a typical loop for 2.59 miles, which took 28:03.

2017-05-06-run-zones

Don’t Be Scared

Felt like was a useless piece of shit at work this morning, so I got out in the garage just after noon to sweat.

Hybrid Push Only

  • 3×10 Strict Pull-ups
  • 3×15 Rack Chins
  • 3×10 Strict Wide Grip Pull-ups
  • 3×15 DB Curls (20-25-25#)
  • 3×20 Shoulder IYTs (CS purple)

The wide grip variation is really hard for me. Done with that stuff in about 38 minutes.

Today’s Performance Plus workout was burpee pull-ups and IYTs. I think I’m covered on those! Just for fun, I put burpees in my metcon.

Conditioning

6 Rounds

  • 10 Thrusters (95#)
  • 10 Burpees
  • 200m Run Ski Erg

I was dreading this since I came up with it last night. Several times this morning I even tried to convince myself I should adjust to something easier. I decided if I was that afraid of it, I should stick to it and grind away. It started raining as I was changing clothes and I’m delicate, so on the Ski Erg it was. 😀

Even during my rest between sets of the pull-up stuff I kept trying to think myself out of it. “Maybe I’ll just do it EMOM style.” Then I got to thinking 18 minutes may actually be a decent time. I knew one thing, I was going to do the thrusters unbroken today since I was alone and didn’t care much about my time.

Wasn’t hard at all to keep the thrusters to a set of 10 each round. Right into burpees, but they were of course slow. Was getting a pace of about 2:15/500m on the erg. Finished at 15:02 and realized it wasn’t as bad as I expected. Running would have definitely taken longer.

2017-04-27-after-wod.jpg

Pegboard Pull-ups

Sore all over from “Barbara”!! Quads, obliques, abs, lats, scaps, delts, and biceps. Did I forget anything? My early in the week plan for yesterday was to get in the Push-Only Pull-up day, but obviously that wasn’t going to work after that workout, so I had bumped it out until today. Got out in the garage at night after work. Thought I’d mix things up a bit and get some use out of the pegboard.

  • 3×15 Pegboard Pull-ups (3×5 each round)
  • 3×15 Rack Chins
  • Uneven Pegboard Pull-ups
    • 2×6/6
    • 2×4/4
  • 3×20 Hammer Curls (15#)
  • 3×20 Should IYTs (purple Crossover Symmetry)

Pump!! I really need to use the pegboard a lot more since I have it. If my previous uses have taught me anything, I’m going to be extremely sore for the next few days.

The Performance Plus programming fit in pretty well today…

5 Sets

  • 6 Russian Push-ups (video)
  • 6/6 Half Kneeling DB Press (40#)

Wow, I thought I was taking it easy picking 40#. Weak ass!! Supposed to be bottoms-up KB presses, but I have none at home. I could bring my 50# one home but that’s too heavy anyway.

Conditioning

  • 20:00 Airdyne

Aerobic work, but the damn Garmin was reading a heart rate of 101 again. Starting to really piss me off. I did 7.39 miles (11.89 km) for 568 calories. Thought about running, but it was already getting pretty dark outside. Good excuse anyway.