Pulling 4 Wheels Again

My hamstrings are a little tight today and once I jumped on the rower in the warm-up I realized my lats and chest are sore too.. Maybe all that time away from squats helped me to start actually using my hamstrings and posterior chain during this rebuilding.

Warm-up

2 Rounds

  • 1:00 Row
  • 5x
    • Inchworm
    • 2 Push-ups
  • 10 PVC Passes
  • 10/10 Single Leg Deadlifts (44#)

Strength

Deadlift

  • 10×45#
  • 5×135
  • 5×205
  • 5×255
  • 3×305
  • 1×335
  • 1×355
  • 1×375
  • 1×405

Three weeks ago I did 3x3x335, but March 15, 2017 was the last time I picked up anything heavier than that with 4×405. I don’t like to make a bigger jump at the end like the 30 pounds after taking a couple of 20 pound increases, but I really felt like hitting 4 wheels (even if I had all kinds of change on the bar). Once I get the bar moving it feels really good, but that’s always been my feel with deadlifts. The bar was so packed with random plates I had to have Steve and Ashley hold on the plates!

Seeing the video it looks 10x easier than it felt.

Conditioning

18:00 EMOM (alt)

  • 18 cal Row
  • T2B (15 for 3 rounds and 12 for 3 rounds)
  • 12 HSPU

This felt good until I hopped on the 4th row and couldn’t get over the 1,500+ cal/hour I had been pulling. Was able to keep getting the 18 calories before the 50 second mark though. I did three rounds of 3×5 T2B, but started to lose it in the 4th round so scaled back to 12 reps for three rounds. Handstand push-ups weren’t bad and I was able to do 7-5 every round.

Feeling Squats

Last night I noticed my hamstrings and ankles starting to get tight from the squats, but my back has felt great. Not feeling any worse today.

Warm-up

  • 1:00 Row
  • 5x
    • Inchworm
    • 2 Push-ups
  • 1:00 Row
  • 10/10 Single Arm DB Shoulder Press (30#)
  • 1:00 Row
  • 40 Double Unders

Strength

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 2×115
  • 2×135
  • 2×145
  • 2×150
  • 2×155

Was hoping to get 150-155 after doing a 165 single a couple of weeks ago. Barely made the 155 and it was starting to look ugly. Nowhere near what I used to press!

Conditioning

5 Rounds

  • 250m Row
  • 40 DU
  • 5 DB Thrusters (50#)

Missed 4 or 5 double unders through the workout. The thruster reps were low enough to keep moving. Finished in 9:54.

Skill

The cash-out was actually handstand work, so I did some of my practice walking up in to the wall.

Off The Pace

Warm-up

4 Rounds

  • 30s Row (Easy)
  • 30s Row (Harder)

Got about 960 meters.

Strength

Back Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×225
  • 4×245
  • 6x4x265

This was programmed to be 6×4 at 80%. If last week’s 235 pounds was a real 70%, my current 1RM would be 335. So that’s what I went off. I haven’t put more than 265 on my back, which I did for a set of 5 last month, in 1.5+ years, so this was a lot of heavy reps for my Bambi legs. After the first set I knew it was going to be one hell of a push, but I made it through every set with about 2:30 rest between.

Conditioning

E90S – 15:00

  • 10 Burpees
  • 10 T2B

After the 2nd round I could feel my toes to bars going already! Those squats wiped me out and the burpees use a lot of that same hip action. I fell off the pace in the 5th round I think so then it became an AMRAP. I was able to pick it up in the final minute to get close to 10 rounds with 9+13. I was not expecting this to be so hard with how well my T2B have been the last couple of months.

Midline

50 Sit-ups

Just what my core needed after the squats and workout. haha Went slow, controlled, and reached way out on every rep.

Two K Test

Happy to report that my shoulders aren’t having any problems after the muscle-ups yesterday. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 15 Air Squats
  • 1:00 Row
  • 15 PVC Passes
  • 1:00 Row
  • 15 Muscle Cleans (45#)

Was right around a 2:00/500m pace for the warm-ups.

Conditioning

2k Row

This is a retest from a month ago, which was a day I missed at the gym. Would have been nice to know where I was at with my conditioning for something like this. Didn’t think I could compete with my 6:43 PR since it was done as part of a rowing program, so during the last month of rowing focus my goal has been to go sub 7. Started with a 1:46/500m pace, but started falling behind pace near 1,000 meters. My 500m splits were 1:44.8 (due to fast first 100m), 1:46.3, 1:47.7, and 1:46.8 for an average of 1:46.4 and a time of 7:05.6. Far from my PR, but good enough for 85th percentile on BTWB and 322 out of 1,168 in the 2019 Concept 2 Indoor Rankings (about 72%) for the heavyweight 30-39 division. I just couldn’t put the power through my legs to keep up a better pace.

Weightlifting

Power Clean

  • 2×45#
  • 2x2x95
  • 2×135
  • 2×165
  • 2×185
  • 2×205
  • 2×215
  • 5x2x225

Legs were tired! I went TnG through 205 I believe. Didn’t use a belt. Second rep of each of my final 2 sets were almost misses.

Muscle-ups Are Back!

Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Row
  • 10/10 Bulgarian Split Squats
  • 15 Air Squats

Strength

Back Squat

  • 6×45#
  • 6×115
  • 6×165
  • 6×195
  • 6×215
  • 4x6x235

Felt much better than the 5x5x225# last week that we did after 70 overhead squats.

Conditioning

18:00 EMOM (alt)

  • 5 Muscle-ups
  • 8×60′ Run
  • 10 Burpee Box Jumps (24#)

Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.

This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.

Hope my shoulder is good tomorrow. It feels a little odd right now.

Quad Bounce

My quads are really sore today and I can feel my hamstrings too. Went to the 4pm.

Warm-up

  • 8×60′ Run
  • 2 Rounds
    • 20 Double Unders
    • 15 Air Squats
    • 10 Hand Release Push-ups

Conditioning

Warmed up the hang cleans with 10×45#, 5×95, and 5×115.

5 Rounds

  • 10 Hang Power Cleans (135#)
  • 20 Calorie Row
  • 50 Double Unders
  • Rest while partner does a round

So each person does 5 rounds of their own. Jill went at the same time as me and Michelle went after us. Knocked out the cleans unbroken every round, but that bounce off the sore quads wasn’t any fun. Averaged 1,350-1,400 cal/hr on the rower. Missed a dub in 2 of the rounds and the other 3 were unbroken. I finished at 17:05 and Michelle finished around 18:53. That was a good push.

Accessory

4 Sets

  • 5 Strict Ring Dips
  • 10 Ring Dips
  • 30s Handstand Hold

Damn that was a lot of dips.

Not an Olympian

Planned to go to class yesterday, but I could still barely straighten my arms and was extremely sore. Doing 10 rounds with 5 muscle-ups each round wouldn’t have been wise. Had a poor night of sleep anyway, so decided a rest day would be smart.

My lats and biceps are still extremely sore today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:00 Row (without straps)
  • 10 Lateral Raises (5#)
  • 10 Front Raises (5#)
  • 10 Rotator Cuff (5#)
  • 10 Strict Press (5#)

Conditioning

4 Rounds

  • 5x
    • 100m Row (faster than 2k pace)
    • 20s Rest
  • 10 Tempo Dumbbell Bench Press (50#, 2s down, 2s up)
  • 5:00 Rest

I was thinking a 1:40/500m pace going in, but was able to go much faster than that without a problem. My first round was slower, with the first 100 being 19.6 I think. After that I was getting low 19 or in the 18 second range. The bench press was the hardest part. I finished in 31:30.

Skill

More handstand walk practice and feeling better each time. Really starting to push and start out further from the wall. I just need to go for it without the wall there as safety. I’m probably slowing down after a few step as I know the wall is coming up.