My glutes and hamstrings have still been sore, but not terrible. Definitely feeling those dumbbell bench presses though. Open gym at noon.
Far from the 245 pounds I did last summer.
- 40s Sandbag Cleans (100#)
- 40s C2B Pull-ups
- 40s Broad Jumps
- 40s Wall Ball Sit-ups (20#)
Basically got about 30 seconds of work for each movement. I started out with my gymnastics grips on, but I wasn’t using the Speal bar, so I was having a hard time keeping my grip. I took them off after the 2nd round and did much better. Averaged 7-8 pullups and 13 sit-ups, but no idea on the other moves. It was hard to get in good broad jumps under fatigue.
Definitely feeling some different muscles from the movements in yesterday’s aerobic work. Out in the garage before a company townhall at lunch.
Warm-up – 2 Sets
- 3/3 Turkish Get-ups (40#)
- 10 Glute Bridges (40#)
- 5/5 DB OHS (40#)
- 10/10 Single Arm Single Leg RDL (40#)
Feeling good with this stuff. Hopefully it’s making a difference.
- 28 Pistols
- 15 Sandbag Cleans (100#)
Last week I saw someone post about 2016 Regional event 4, which used 115# power cleans and had a 10:00 time cap. I wanted to get in some sandbag work so I came up with this modification.
I wore my belt for the entire workout, though I loosened it in round 2 I think because it was pinching my abs on each clean. Pretty gassed with fatigued legs in round 2, so after that was just a grind. Tried to keep bending over to pick up the bag. Yes you throw it over your shoulder for each rep. I tried to remember to alternate shoulders for balance. Finished in 18:09.
I was up late setting up my new TV and everything along with it. Michelle was coaching and had me help her out with the programming with some movements she had in mind. Went in for the 11am class.
We did a bunch of dynamic movements going back and forth the length of the gym, including jogging, high knees, butt kicks, carioca, skipping, Samson stretch, hip flexor stretch, Sumo stretch, etc. Something new and fresh.
Then we did time through the Partner MB Pass Complex with 10 reps each of pass, overhead, left side, right side, and straight up.
30:00 Running Clock
Each part has a 10:00 cut-off. Part B starts at exactly 10:00 and Part C starts at exactly 20:00. If you finish a part early, rest until the next begins.
Part A, 3 Rounds
- 15 Goblet Squats (53# KB)
- 15 Ring Push-ups
This one was fast, but we were also the freshest here. I did it in 2:58.
Part B, 3 Rounds
I tried to pace myself on the burpees out of the gate, which allowed me to push on them a little more in the 3rd round. Ring rows are a big weakness for me. Took me 5:38 to finish.
Part C, 3 Rounds
- 15 K2E
- 15 Sandbag Clean & Toss Over Shoulder
I owned this one. Did the K2E in 15, 10-5, and 10-5 and never stopped with the sandbag. Took me 4:26 to get done.
My total working time was 13:02. About 10 minutes after we were done I could feel the burn in my arms and especially in my forearms. I didn’t see that coming when I whipped this up. Michelle had picked the first 4 movements, so I just plugged them in to my format and picked two more. The grip work in that last couplet was a real treat.
Feelin’ good. Getting a lot of sleep. Eating pretty healthy. Drinking more water. Seeing results. Went in for the 11am.
- 100 Jumping Jacks
- 100 Mountain Climbers
- 100 Butt Kicks
- 100 Lateral Hops (I alternated legs each 25)
- 25 PVC Pass-thrus
- 3 x 1m Bottom Squat Hold (30s rest between each)
Tabata Front Squats (65#)
I got 80 total reps. Nice burn, but could really feel my lower back towards the end.
Take 2 minutes of rest before the next WOD.
13 -> 1 Ladder
- Russian KBS (53# KB)
Never took a break and finished in 8:56. It was a 10:00 time cap and then 3 minutes of rest before starting the next WOD, so it was nice to get that extra minute of rest.
50 Reps of Sandbag Complex
- Clean the bag up on to a shoulder
- Press the bag up OH and on to the other shoulder
I was able to find a nice rhythm with these and did blocks of 5 throughout most of the WOD. At the end, the presses started to get harder so I switched to blocks of 4 at a time. Crushed this one in 7:37.
Great hour of work for a Sunday. I’m shocked how fast my conditioning has come back. I’ve only been doing the extra rowing stuff at home for a couple of weeks and just cleaned up my diet a week ago. I hope this continues.
Traveling home from San Diego made for a long day yesterday. I got up at 7am to have some breakfast, was picked up from the hotel at 8:30am (Pacific) and the plane landed in Saginaw just before 10pm. I was in bed by 11pm. Today I went to the 11am class and then at 2pm we had an adult class at Gym Jesters Gymnastics Center
- 15s Jumping Jacks
- 15s Air Squats
- 15s Mountain Climbers
- 15s Jump Squats
Today was a long partner WOD. I was teamed up with Cora and Michelle, the two best women we have at Survival Fitness. We all pushed each other really hard in this one.
- 30 Sandbag Over the Shoulder (40#)
- 900m Weighted Run (35# Place)
- 150m Burpee Broad Jump
- 50 DB Snatches (40#)
- 50 KBS (53#)
- 100m Prowler Push (90# of the heavy sled, 50m high push, 50m low push)
- 30 Deadlifts (225#)
- 50 HR Push-ups
- 100 Air Squats
- 30 Pull-ups
- 50 AbMat Sit-ups
- 2m Plank
We had 40 minutes to do this. I was 8 squats short of getting through the 5th block (did all of the pull-ups). Everyone on the team had to complete both parts of a section before the team could move on to the next area. The team could break things up however they wanted, so in #5 I did rounds of 5 pull-ups followed by 10 air squats until I was all done with the pull-ups. Then I tried to finish off the rest of the squats and couldn’t make it even though I went all out for the last 30 seconds.
Had a bit of time to rest at home and get some food before heading over to Gym Jesters. Scott and Brent from Gym Jesters started out by talking about the different positions of the back tuck flip and then started putting us through some progressions. First we started out by jumping into the air as well as sitting on the ground and rolling backwards. Next it was up to jumping up, tucking, and landing on our upper back on a high mat.
Some of us broke off to the trampoline, did some progressions, and worked up to doing a back flip while strapped in. After that I jumped into a foam pit from a hit bouncy thing, then into the foam pit just from the wall of the pit. Brent spotted me and I tried a few on just mats. At that point I was pretty good to work on my own. I came close a few times, but I have to work on jumping straight up, making sure to get a fast tuck, and then holding my tuck longer. My biggest problem was coming out of the tuck way too soon.
It was so much fun! I’ve wanted to do a back flip ever since I was a little kid. They just look so badass! Sounds like we might go back twice a month to try different things.
I got home from San Francisco around 10:30pm last night after a my last flight was delayed about 40 minutes. Went in to the chiropractor this morning to see if he can’t get my back fixed up. I have to go back on Thursday to go over the x-rays he took. Went in to Survival Fitness tonight for the 7pm class. It’s good to be back after a few days of hotel WODs.
- 150m Run
- 150m Power Skip
- 50m Zombie Kicks
- 50m Butt Kicks
- 150m Power Skip
- 150m Run
I could tell I wasn’t feeling it during the warm-up. Pretty tired and slow.
- 500m Sandbag Run
- 50 Sandbag Cleans over the Shoulder
- 500m Sandbag Run
- 50 Sandbag Get-ups
- 500m Sandbag Run
Just what I needed after seeing the chiropractor this morning. I flew threw the sandbag cleans unbroken. My runs were pretty slow, but the get-ups were the toughest. They really wear on your tailbone. I finished in 20:59.
- 10-9-8-7-6-5-4-3-2-1 V-ups
- 20-18-16-14-12-10-8-6-4-2 DUs
I forgot to look at the clock when I started, but I know this definitely took me less than 6 minutes.