Turn Out

Went out for a huge dinner at the Japanese steakhouse last night. Not sure it counts as a full-on cheat meal because it was pretty much all whole foods, other than the green tea ice cream. It’s an insane amount of food and some of the sauces probably weren’t great.

Warm-up

  • 3:00 Row
  • 5/5 wrist circles
  • 10 elbow punches
  • 5 inch worms
  • 10 clean deadlifts (45#)
  • 20 mountain climbers
  • 5 high hand clean pulls (45#)
  • 5 hang muscle cleans (45#)
  • 10 alt cossack squats
  • 5 power cleans (45#)
  • 10 lateral jumps
  • 5 power cleans (95#)
  • 3 power cleans (115#)

Weightlifting

10:00 EMOM – Power Cleans

  • 3×135#
  • 3×155
  • 3×165
  • 3×175
  • 3×185
  • 5x3x205

Screwed up with going to 165 when I should have gone to 175 so then I’d naturally get to 195. Instead I figured it out right before it was time to start the 5 working sets and had to make the 20 pound jump. Did every set touch-n-go. Tighted up the belt with 165 I think.

Conditioning

30-20-10

  • Burpees Over the Bar
  • Power Cleans (135#)

Flew on the burpees to get a really nice lead and was able to catch up during the 20 burpees as well. Went with two sets of five but then bitched out, doing singles for the last 20 and all singles for the set of 20. Thought I might be able to get through 10 unbroken, but at four I knew I wouldn’t make it so did 2×5. Finished in 9:10.

So many cleans today! Oh, I wore a glove on my right hand to protect where the blister was yesterday. I prefer to keep the skin on it as long as possible because it helps with healing.

Midline

3 Sets

  • 10 Evil Wheels

These are really easy now at my lighter weight. Maybe I’ll start adding a pause at extension; I’ve done that before and it definitely ups the difficulty.

Skill

Asked Molly for some tips and she gave me a few things to work on. Turning my hands out made a huge difference and I was consistently able to go five feet on the open floor. I tried doing some one arm holding on the wall but it’s really hard for me to lift one arm up and then hold unless I’m doing shoulder taps.

My wrists and forearms started to burn from all the attempts, which was more volume than I’ve been doing. I was just so excited to finally be getting five feet at a time.

Oats & Whey

Threw together some overnight oats last night and they may become my go-to breakfast. Except for pancake Sundays of course! My back has been really tight all morning, which is a surprise since I didn’t feel anything over the last few days of workouts. Looking back I did feel tight after the stretching on Thursday. Maybe it’s the cumulative effect of pushing hard for 3 days. Hopefully today’s cardio will loosen it up. I was out to the garage by noon and I did not use the heater.

Accessory

Dumbbell Curl 21s

  • 7-7-7 @ 15#
  • 7-7-7 @ 15#
  • 7-7-7 @ 20#

I guess I’ll do these twice a week, trying to increase the weight of one set every other session.

Conditioning

4 Rounds

  • 3:00 cal Airdyne (AD2)
  • 1:00 Rest
  • 3:00 cal Row
  • 1:00 Rest

My goals were to hit 80 cals (70-75 RPM) on the Airdyne and 60 cals (>1,200 cal/hr) on the rower every round. These are paces I want to be able to sustain for 60-90 efforts during 15-20 minute metcons.

I felt good about my mental and physical effort. Was able to get negative splits, which is always a win. Went 82-84-85-86 on the AD and 60-61-61-62 on the rower (#gram). My hoodie came off after round 2 and probably should have after round 1 because it was a thick one. After I finished, I checked my Tesla and it was 41° in there, so I bet the garage was in the high 30s.

Picked this new BSN protein powder (buy one get one 50% off at bodybuilding.com) based on flavor reviews, so I’m excited to try them. I’ve been using MusclePharm for a few years and am getting close to finishing a supply that had been saved up (months past the expiration date) in the closet when I wasn’t taking protein powders.

Dive Bombs

Last night my legs felt tired and I could feel my shoulders a bit today. Went to the 4pm class.

Warm-up

10:00 AMRAP

  • 10 Divebomb Push-ups
  • 10 Kip Swings
  • 10 Tuck jumps
  • 5/5 Half kneeling single arm DB press (30#)
  • 1:00 Row

I don’t remember those divebomb push-ups being so hard when I did them in P90X a long time ago! Got through two rounds and five push-ups.

  • 10 Hanging Knee Raises
  • 6 Kip Swing + Press Down
  • 6 Knees to Chest
  • 6 T2B

Conditioning

12:00 AMRAP

  • 12 Push Presses (95#)
  • 12 Toes to Bars
  • 12 Box Jumps (24″)

My hands were happy this was T2B programmed instead of pull-ups after the C2B I did yesterday. I had the grips on, but didn’t use the finger holes, which actually works really well for T2B. Something I’ve noticed with the Ben Smith programming and now NCFit is that they program push presses a lot instead of push jerks (or shoulder to overhead, where it’s your choice). Should pay off when it’s time to do jerks.

This workout seemed familiar, but the closest I could find was Open 12.3 which was 18 minutes of 15 box jumps, 12 shoulder to overhead (115#), and 9 T2B. Based on my best score for that a few years ago, I thought 7 rounds was possible.

I didn’t quite get it. Finished six rounds, the push presses, and the T2B for a score of 6+24. The push presses were all unbroken and they did get challenging in the last two rounds. I played it too safe with 3×4 T2B every round and might have been able to do 2×6. I should have jumped down from the box too. Those little changes would have made a big difference.

This definitely had the feel of an Open workout and I feel like I gave it an effort worthy of an Open workout. I was able to post the top male score of the day, which is rare. My hands need a rest after 70 C2B yesterday and today’s 84 T2B plus a lot of other swings and warm-up reps on the bar.

Midline & Posterior

2 Sets

  • 1:00 Hollow Flutter Kicks
  • 30s Rest
  • 1:00 Russian Twists (45#)
  • 30s Rest
  • 1:00 Hip Thrusts
  • 30s Rest

I made it through the entire first minute without stopping, which was hard! Pushed more on the 2nd set of twists than the first. The hip thrusts were unbroken for both minutes. Didn’t count any reps though.

Skill

Stayed after and started working on my handstand walking on the open floor. I could get up and take a couple of steps, but wasn’t getting my legs with the forward lean, so I kept falling back down the way I went up. I’ll have to keep working on it.

EMOM AMRAPs

Finally ventured out to the gym today after being at home for a couple of days with the weather. Went to the 4pm class.

Warm-up

5 Rounds

  • 30s Double Dumbbell Curls (12#)
  • 30s Piked Shoulder Taps
  • 30s Single Leg Plank
  • 30s Hollow Hold

Everyone was making fun of me for my light curls!

Conditioning

  • 10:00 EMOM (alt)
    • AMRAP: 4 Alt. Lunges + 4 Push-ups
    • Row
  • 3:00 Rest
  • 10:00 EMOM (alt)
    • AMRAP: 4 Air Squat + 4 DB Push Press (35#)
    • Row

I managed to get 4 rounds each minute on both AMRAPs. In the first 10 minutes I felt good on the rower, averaging > 1,300 cal/hour, and getting 99 calories. The second 10 minutes was much harder with the air squats and push presses; they took all the power out of my legs for the row. I struggled to hit 1,200 cal/hr after the first row and totaled 88 calories.

I guess the NCFit programming has already started to ramp down for the Open (or at least on Thursdays). It actually said to row at a moderate pace for this but I wanted to go hard because there are still plenty of gains to get in the next 5 weeks, before the end of the Open. 🙂

Mobility

  • 1:00/1:00 Pigeon
  • 2:00 Saddle
  • 1:00/1:00 Dragon
  • 2:00 Seated Fold Forward

This made my back tight!

Gymnastics

7:00 EMOM

  • 2×5 C2B

Had weird rhythms in some of my sets of 5 but never came off the bar. With my extra gymnastics work usually I go until I have to break a set, but 70 reps was plenty. Stop before a tore hand happens. When I had the correct rhythm, the reps were so much easier, even in the final minute. Watch, there will be pull-ups programmed tomorrow!

TEN!

My shoulders and triceps are feeling yesterday. Last night my legs felt fatigued and I was tired in general. Didn’t seem to sleep great, but I’m also feeling tired today. Went to the 4pm class.

Warm-up

3 Rounds

  • 250m Row
  • 10 PVC Pass Thrus
  • 10 PVC OHS
  • 10 KB Glute Bridges (35#)
  • 20s Handstand Hold

3 Sets

  • 5 OHS (45#, 3111 tempo)

Strength

10:00 EMOM

  • 3×95#
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165
  • 2×165
  • 3x3x155

I started with a squat snatch until 165 when I started to power it and then do the squats. We were supposed to stay with a weight for the last five sets, but I failed the last rep of the 2nd set of those. Whoops! Didn’t realize my back was so tight from yesterday until getting into these lifts.

Conditioning

5 Rounds

  • 30 Ball Slams (30#)
  • 20 Bear Hug Lunges (30#)

Was really dreading 150 ball slams with tired shoulders. After two rounds I settled in (or went numb?) and tried to chase down Michelle and Kyle by not resting at all between movements the rest of the way. Finished in 9:47.

Gymnastics

Had planned these muscle-ups well before knowing what today’s workout would be. A fatigued state is a good time to work on shit like this though. Makes it easier in the middle of a workout. I think the last time I tried a max sets of muscle-ups was 2015 and I’ve been stuck on a PR of 9 since doing it a couple of times that year. I was confident I could break finally get double digits, but wasn’t convinced it was going to happen after the type of workout I just finished. I did give myself 15-20 minutes to recover though.

E3M – 4 Sets

  • MAX Unbroken Muscle-ups

My first few reps were all over the place before I found my swing; then I felt good. Got 10 finally and didn’t use my hips enough for the 11th. Shit like that happens when I focus on a specific number so much. Curious what I can do fresh. My other sets felt good as well and I made sure to use my hips through all of them. Surprised myself by not decreasing too much. I ended up with 10-7-6-6.

There is a storm rolling in overnight, so tomorrow will be a garage workout or maybe a rest day if I need it.

Triple Threat

I’m tight in a few areas from the last couple of days. Around 10:30 I took the car out of the garage, fired up the heater, and set out the machines. All I had so far for the day was a cup of coffee. I made my usual workout drink but there was no time in transitions to take a sip.

triple-threat.jpeg

40:00 EMOM (alt)

  • 12 cal Ski Erg
  • 16 cal Row
  • 20 cal Airdyne – AD2
  • 16 cal Row

I tried something different today and put on headphones and listened to Talking Elite Fitness because the machines make too much noise to understand a podcast over the speaker. I generally don’t get in to audio podcasts and would much rather watch a video podcast, but it really helped me zone out; my eyes could focus on the pace and my mind could pay attention to what they were saying.

I only preheated the garage for 15-20 minutes, but it was enough since I would be doing all my work right there. Somewhere around the midpoint I turned off the heat and then it wasn’t much longer before I ditched my hoodie.

I did the maths last night so knew I had to average 960 cal/hr on the ski erg and 1,280 on the rower to finish in 45 seconds. Maybe a little aggressive for active recovery because I had to keep on the gas, but it felt good.

Bagel Bites Beat

My shoulders are feeling something today. Not sure if it’s from so many snatches and/or bar muscle-ups on Wednesday or the double overhead holds yesterday. Went to the 4pm class.

🎶 Lunges in the warm-up 🎶
🎶 Lunges in the strength work 🎶
🎶 Lunges at metcon time 🎶
🎶 With lunges on a Friday, you can lunge all the time 🎶

Sing it to the tune of the Bagel Bites commercial!

Warm-up

7:00 AMRAP

  • 50′ Front Rack KB Carry (35# KBs)
  • 8 Up-Downs
  • 10 Plyo Lunges

Wasted some time putting pants away and another time putting my sweatshirt away. Still made it through 4 rounds plus the carry.

Strength

3 Sets

  • 50′ Front Rack KB Lunges (53# KBs)
  • 1:00 Rest

Conditioning

3 Rounds

  • 500m Row
  • 30 Walking Lunges
  • 20 Burpees
  • 10 cal Assault Bike
  • 1:00 Rest

I averaged around a 1:49 pace on the rower and took right off on my lunges. Felt good on the burpees and tried to push on the bike a little. My rounds were 4:33, 4:34, and 4:35. Good one to just go and don’t stop.

Gymnastics

E90S

  • 3×5 Toes to Bars

As I’ve been doing with the gymnastics volume lately my plan was to go until I had to break. I made 3 rounds taking 35-40 seconds to get through and then had to do 5-5-3-1-1 in the 4th round. Sixty T2B in just over 5 minutes ain’t too bad.