50 C2B

Went to the 4:30 class.

Warm-up – 12:00

  • 250m Row
  • 5 Strict Pull-ups
  • 8 Bar Taps
  • 8 Burpees

Took my sweet time. Got through 3 rounds + 250 meters.

Gymnastics Test

  • 50 C2B Pull-ups

I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.

Conditioning

  • 1,500m Row
  • 50 Thrusters (75#)
  • 25 Bar-facing Burpees

Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.

Thrusters and burpees are bad enough, but then that long row to start is just nasty.

Accessory – 3 Sets

  • 10/10 Half Kneeling Bottoms-up KB Press (26#)
  • 10 Ring Rows
  • 1:00 Plank

No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.

Definitely need the rest day tomorrow.

Unbroken Once

Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.

Warm-up – 3 Sets

  • 10 Ring Rows
  • 15 Air Squats
  • 200m Ski Erg

Conditioning

21-15-9

  • Back Squats (135#)
  • Ring Dips

Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.

Midline

4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.

Tabata Holds

Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.

Warm-up – 15:00 EMOM (alt)

  • 10 Russian KBS + 5 American KBS (44#)
  • 8 Ring Rows + 8 Push-ups
  • 10 Glute Bridges

Strength

Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.

Dumbbell Shoulder Press

  • 2x10x20#
  • 2x10x30#

Pause at the top of each rep.

Conditioning

18:00 AMRAP

  • 10 Box Jumps (24″)
  • 20 OHS (75#)
  • 30 Wall Balls (20#, 10′)
  • 40 DU

This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.

Midline – 8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.

Weekly Challenge

It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.

Pulling Out Left

I golfed yesterday, but my back is still not great. I tried to get there early to hit the range, but there was nobody in front of our tee times, so we ended up getting off really early and I had almost no time on the range. I was favoring my back and anticipating jolts of pain, so I kept pulling out of my swing and hitting everything left all round. This morning seems about the same as yesterday, so I pulled out of the club championship this weekend. Bummed! 😦 With a 9am shotgun start both days, my back wouldn’t loosen up that early and it was not fun playing yesterday with the anticipation on every swing.

Today’s workouts for the gym had a bunch of barbell work, which I’m not ready for. So I made some adjustments to yesterday’s programming and hit it out in the garage.

Warm-up

15:00 EMOM (alt)

  • 40s Jump Rope
  • 8 Ring Rows + 8 Push-ups
  • 8/8 Single Arm OH Lunges (35# DB)

I like these longer warm-ups. Really work up a sweat and get in more aerobic work.

Conditioning

7:00 AMRAP

  • 50 Double Unders
  • 15 MB Cleans (20#)

I don’t know if I was favoring my back or what, but missed a lot on my dubs. Had a nice burn on the medicine ball cleans. Finished 4+9.

  • 5:00 Airdyne
  • 3 Rounds
    • 1,000m Ski (@ 5k pace)
    • 2:00 Airdyne

It was an easy recovery pace on the Airdyne, which was 55-60 RPM for me. I decided on a 2:00/500m pace for the ski erg and kept to it, finishing each 1k in a split second under 4:00. Not an impossible pace for those intervals, but not completely comfortable either. Total time with transitions was 24:25.

Mostly Burpees

Played an ugly 18 yesterday and of course walked. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 3 Rounds
    • 200m Run
    • 10 Shoulder Taps
    • 5 Ring Rows
    • 10 Pass Throughs (red band)

Strength

3 Shoulder Press + 4 Push Press

  • 45#
  • 95
  • 115
  • 125
  • 135
  • 145
  • 155
  • 165

Shoulder presses felt heavy today, but was not getting as much rest as I’m used to.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 6 Power Snatch (95#)

Started slow because I knew I wouldn’t be able to maintain a hard burpee pace for 8 minutes. Paid off in the long run and was able to but out my last 10 in under 30 seconds. Finished 6 + 10.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest

I did 20 rocks and 10 lifts each time through.

Worked on my handstand hold after class. When I started falling away from the wall I went with it and walked backwards. I find it easier than kicking up and walking in the normal direction, probably because of the comfort of feeling that falling feeling that way.

Pushing PRs

My legs have been all kinds of sore from the squats on Monday. Had a chiro appointment (trying to use up my FSA balance before switching insurance plans) and then went to the 4:30 class.

Pre Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 3 Sets
    • 20 Zeus DU
    • 10 OH Shrugs (45#)

I was at the gym plenty early due to the 4:00 appointment so did some stuff before the class warm-up.

Warm-up – 3 Sets

  • Wrist Stretch
  • 5 Slow Push-ups
  • 5 Ring Rows
  • 5 Air Squats
  • 20 Double Unders
  • Spiderman Stretch

Strength – Front Squat

  • 10×45#
  • 6×135#
  • 5×185#
  • 4×205#
  • 3×225#
  • 2×245#
  • 1×265#

I belted up for the last two sets. Felt heavy but ok.

Gymnastics – 3 Sets

  • MAX Strict HSPU
  • 10 C2B Pull-ups

It was programmed as 5-10 reps of each handstand push-ups and pull-ups, but I’ve been wanting to test out my strict HSPU so went for it. Couldn’t believe it when I got 17 reps followed up by 12 in each of the next 2 sets. My previous best was only 11, which I matched last in March of last year so that’s over a 50% improvement!

Conditioning

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit-ups

Anchored my feet and used my AbMat cover pad. Missed my very first rep, so just adjusted my time by 2 seconds at the end. 🙂 I missed again in the set of 20, missed to start my final set because my rope was tangled and I was trying to rush it, and then missed again after 5 or 6. So 3 official misses after my restart. Not going to PR like that, but with a 6:06 I was only 13 seconds off my best time.

Practiced a bit more freestanding handstand hold up near the wall.

Realized that’s 9 days in a row of doing something, even though Saturday was only a 45 minute recovery on the AirDyne. Time for a rest day!

Weak Core

Had an appointment at the chiro and then went to the gym for the 4:30 class.

Warm-up

  • Bar “Hang” Stretch
  • Bottom Squat Hold
  • 3 Sets
    • 20 PVC Passes
    • 12 Plyo Lunges
    • 10 Ring Rows
  • Wrist Stretch
  • Banded Shoulder Stretch

Ring rows have never felt so easy.

Strength – Front Squat

  • 10×45#
  • 10×95
  • 6×135
  • 4×185
  • 2×225
  • 1×245
  • 1×265

Started losing position with the 265 and could feel my back as I walked away, so that was enough squats for me. Live to squat another day. I think I’ve lost a lot of core strength/stability from not squatting in these last 3-4 months. Probably explains why the hollow holds were so hard on Sunday too.

Conditioning

10:00 AMRAP

  • 3 Muscle-ups
  • 10 Push-ups
  • 30 Double Unders

The muscle-ups felt pretty good, but the dips started bleeding fatigue over into the push-ups, which got hard in my last 2-3 rounds. I think I missed once in 2 sets of dubs and 3 times in another set, otherwise unbroken. Scored 7+1, with no misses on the rings. I had to triple kip my 3rd dip in the 7th round, but made it. I did feel something in my left shoulder right away in round one and throughout the workout. Hopefully it’s just from not having done MU in several weeks, because my shoulders have been feeling money.