Run Inside

Complete rest day yesterday and went to the 4pm class today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Couch Stretch
  • Figure 4 Stretch
  • Line drills

Conditioning

21:00 EMOM (alt)

  • 15 Burpees
  • 15 cal Row
  • 8 Jingle Jangles (45′)

Was getting my burpees done in 41-43 seconds every round and kept my pace at about 1,400 cal/hour on the rower. Didn’t feel like running 200 meters outside (I was going to scale to 150 anyway to survive) with the weather and it turned out much nicer to run inside. 🙂

Accessory

3 Sets

  • 10/10 Bulgarian Split Squats (30# DBs)
  • 12 Strict T2B
  • 15 Strict Ring Dips

This was pretty terrible. Had a much tougher time doing multiples today for the toes to bars. I did 3×5 for every round of ring dips.

Jerk & Recover

Feeling ok after a couple of tough days at the gym. Went to the 4pm class.

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • 10 Strict Press (45#)
  • 10 Push Press (45#)
  • 10 Push Jerk (45#)
  • 10 Split Jerk (45#)

Weightlifting

Split Jerk

  • 4×95#
  • 4×135
  • 2×165
  • 2×185
  • 2×205
  • 2×225
  • 1×245
  • 1×255
  • 1×265

Felt the overextension in my back on that last rep. Hit my goal for the day, so I’m happy.

Conditioning

4 Rounds

  • 500m Row
  • 10 Push Jerks (135#)
  • Rest 2 Minutes

There wasn’t a prescribed weight today so I tried to pick something that wouldn’t be easy, especially since the pressing muscles had a long time to recover. My rows were all about 1:44.5, give or take a tenth or two. Round times were 2:12, 2:14, 2:15, and 2:14 to finish at 14:55. I picked the right loading for the jerks because each set got uncomfortable at around 5 reps.

More Toes to Bars

I was whooped after that workout yesterday. Sat on my chair for a few hours before I got the motivation to get up and do some this around the house. Made a new organizer for the garage gym. Went to the 4pm class today.

Warm-up

  • 2x 30s Couch Stretch (each side)
  • 2x 30s Figure 4 Stretch (each side)
  • 20 PVC Pass Throughs
  • 2:00 Assault Bike
  • 10 Pause Overhead Squats (45#)
  • 5 High Pulls (45#)
  • 5 Muscle Snatch (45#)
  • 10 High Hang Squat Snatch (45#)

Weightlifting

Squat Snatch

  • 3×75#
  • 3×95
  • 3×115
  • 3×125
  • 3×135
  • 3×145
  • 3×150
  • 3×155
  • 3×160

My shoulder was still holding up and the lifts felt pretty solid. I don’t think I’ve squat snatched this much since 17.3! Guess I was doing all powers after the back tweak in the Open that year and then this year I’ve been letting my shoulder recover.

Conditioning

E3M – 5 Sets

  • 200m Row
  • 15 Kettlebell Swings (70#)
  • 15 T2B

Was pulling 1:40 or less every round. I was able to do 3×5 toes to bars for the first four rounds and then 5, 3, and 7 quick singles in the 5th round. My splits were 2:04 – 2:02 – 2:05 – 2:12 – 2:17. That’s enough T2B for this week after 72 yesterday and 75 more today. Seems like my endurance with them is finally getting better.

Pain Free Squat Snatches

Was a nice day yesterday so I went golfing. Went to the 4pm class today.

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • 3 Rounds
    • 10 PVC Pass Throughs
    • 5/5 Single Arm Dumbbell Overhead Squat (25#)
    • 5 Sotts Press (PVC)

Weightlifting

Warmed up with 45-75-95-115#. Wasn’t sure how my shoulder would feel and didn’t have any pain!

10:00 EMOM

  • Squat Snatch + 2 OHS (135#)

Felt great actually! Seemed like I was easily diving under the bar and stability felt just fine. Big difference compared to a month or two ago when I was failing 135# squat snatches because it hurt to catch.

Conditioning

2018 Team Series Event 6 – 2 Rounds (w/ partner)

  • 100 cal Row (switch every 25 cals)
  • 50 Handstand Push-ups

Paired up with Tom and I went first. We crushed the rows. Went 15-10 HSPU in the first round and then 10-10-5 in round two. Finished in 13:22.

It started pouring, but was only a small cloud so I stuck around and did Crossover Symmetry Recovery. Going to try to get this in more often so I can hopefully get back up on the rings and back to butterfly pull-ups.

Fall is Here

Walked 18 holes yesterday. Went to the 4pm class.

Warm-up

2 Rounds

  • 300m Row
  • 15 Push-ups
  • 5 Rope Pulls

Conditioning

E5M – 4 Rounds

  • 500m Row
  • 25 Hand Release Push-ups
  • 3 Rope Climbs (13′)

I pulled 1:45.4, 1:45.3, 1:45.3, and 1:44.8 (?) paces on the rows and did all of my push-ups in sets of 5, with progressively longer rests between sets. On the first two rounds I did the rope climbs back-to-back-to-back, but then for the final two rounds Brandi was ready to jump in after my second climb and I needed a breather. My round times were 3:05, 3:22, 3:45, and 4:03.

I was thinking the other day how it had been a few weeks since rope climbs came up. I’m really loving how much running and rowing there is in this Kryptonite affiliate programming. I don’t always like the cardio, but I’ve thought for years that the gyms I’ve been a been a member of don’t program enough monostructural work. Feels like it’s paying off.

Accessory

4 Sets

  • 8 Seated Dumbbell Shoulder Press (40# DBs, 2-3s descent)
  • 8 Two Handed Dumbbell Bent Over Row (40# DBs, 2-3s descent)
  • 20 Hollow Rocks

I’m sure I wasn’t that slow on the descents, but much slower than normal.

Counting this as the 16th workout from the shoulders program, which would have been…

3 Rounds

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-ups

3 Sets (each arm)

  • 10 Single Arm Shoulder Press (50#)
  • 1:00 Rest

Set the Shoulders

No issues with my back after feeling odd yesterday morning and then the deadlifts. Went to the 4pm class today.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

E4M – 5 Rounds

  • 250m Row
  • 200m Run

My times were 1:37, 1:39, 1:38, 1:35, and 1:36. For the first three rounds I was trying to keep a 1:35-1:40 pace on the rower and then I pushed it, trying to hold 1:35 or better for the final two. Had to gut out the second half of each run.

Midline

3 Rounds

  • 30s/30s Side Plank
  • 30s Handstand Hold
  • 10 Strict Toes to Bar

I was using a higher bar for my first try on those T2B and it was rough going. I switched to my normal bar for the 2nd and 3rd round, which allows me to hit the ground with my toes more so I can set my shoulders and stop from swinging on the descent. I was able to do them in 5-3-2 for those 2 rounds.

Cardio Thursday

If I had gone golfing we definitely would have been wet. Went to the 4pm class.

Warm-up

2 Rounds

  • Row (30s easy / 30s hard / 30s easy)
  • 30 Double Unders
  • 15 Push-ups
  • 1:00/1:00 Calf Stretch

Was worried this many push-ups would affect the 125 coming up in the workout, but seemed fine.

Conditioning

25:00 EMOM (alt)

  • 17 Calorie Row
  • 25 Sit-ups
  • 50 Double Unders
  • 25 Push-ups
  • 200m run

I scaled back the row calories from 20, which is a bit insane. Going in I thought I’d do 15, but felt good in the first round so went with 17 and was able to get it just fine each round. Excited I was able to keep a high pace on the rower, over 1,500 cal/hr almost the entire time and even over 1,600 quite a bit. After getting off the rower I had just enough time to walk over to my AbMat and sit down by the time the next minute started. Never missed a dub and went 10-10-5 for every set of push-ups. Even my runs felt good and I was able to sprint the last one.

I have a love/hate for these long cardio EMOMs. They can be brutal but seem to be doing a lot for my fitness and mental side.

Mobility

  • Quad smash with a kettlebell
  • Calf smash with a barbell