Still Tight

My back was still really tight this morning, though it did seem to improve over the day. Still sore from Sunday in all the same places. Went to the 4pm class.

Warm-up

3 Rounds

  • 4 Sets
    • 2 Lunges
    • PVC Pass
  • 8 Scap Pull-ups
  • 8 Behind Neck Presses (45#)
  • 50’ Bear Crawl

Barbell Warm-up

  • 7 Snatch Grip Deadlifts (45#)
  • 5 Dip, Drive, High Pull (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 High Hang Power Snatch (45#)
  • 5 Hang Power Snatch (45#)

Weightlifting

3 Snatch Deadlifts + 3 Hang Power Snatches

  • 2×45#
  • 75
  • 95
  • 115
  • 135

Nothing too heavy today. That doesn’t mean it was easy though! We were working up to a moderate weight before the metcon.

Conditioning

13:00 AMRAP

  • 13 Hang Power Snatch (95#)
  • 13 Pull-ups

I went 5-4-4 on both movements until my 6th round when I held on for the clock doing 5-6 for snatches. Finished with 5+11. Feeling good on my pull-ups lately and should try pushing to bigger sets. My thumbs were shot in the hook grip, though I’m not very good with stringing together hang snatches. After a round or two I pretty much started resetting on every rep, which takes a lot of time and you’re still holding the bar.

Getting back to butterfly pull-ups, I’m doing the Camille regrip, which is giving me a blister in my palm like she always gets. Or at least it does when I don’t wear grips, which I didn’t for “Danny” on the 1st due to the presses and today. The old blister tore away today and I started a little bit of a new one on my left hand. Don’t seem to have anything on my right palm though.

After Christmas the gym switched over to NCFit programming. It’s definitely different from Ben Smith’s Affiliate Design, which was some of my favorite programming. I’ve liked some of the workouts so far, but not sure what to think yet. Give me a couple more weeks before I form an opinion. 🙂

Roided Cindy

Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.

Warm-up – 3 Sets

  • 5 Scap Pull-ups
  • 5 Bar Taps
  • 10 Supinated Pendlay Rows (95#)
  • 20 Lateral Bar Hops

Some light movement prep for the workout.

Conditioning

I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.

“Cindy on Roids” – 20:00 AMRAP

  • 5 Bar Muscle-ups
  • 10 Handstand Push-ups
  • 15 Squat Box Jumps (20″)

I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.

For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.

Midline

2 Rounds of 45s/15s

  • Leg raises
  • Sit-ups
  • Bicycles
  • Flutter kicks
  • Plank

Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.

Active Life – Back Max

3 Rounds

  • 20m Spiderman Crawl
  • 20s/20s Side Plank
  • 20m Crab Walk
  • 20s Table Top Hold
  • 20m Samson Walking Lunge
  • 20s/20s Pigeon Pose on Box

That Pigeon stretch really pulls on my hips.

Happy New Year!

Some Snatches

My quads are sore from so many OHS and wall balls yesterday. Went to the 4:30 class.

Warm-up

  • 3×15 Reverse Hyper
  • Dead Hang
  • Shoulder Stretching
  • Bottom Squat Hold
  • 4 Sets
    • 3 Hang Muscle Snatch
    • 3 Hang Power Snatch (above knee)
    • 3 Squat Snatch
    • 10 Scap Pull-ups
    • 10 Scap Push-ups

I used 45# for 2 sets and 75# for 2 sets. Did a short pause at the top of all of the scap work.

Weightlifting

It was an EMOM of singles, but I wasn’t getting heavy. Wanted to ease back in by doing reps.

15:00 EMOM

  • 3 Power Snatch

I did 5 minutes with 95# and 10 minutes with 115#, all touch-n-go reps. Felt really good!

Conditioning

With having done so many reps on the barbell already, I swapped out the 15 snatches in this workout for 20 DB snatches. I also felt like running instead of rowing 30 calories. Have to take advantage of this weather while we still have it.

E4M – 6 Rounds

  • 300m Run
  • 20 Dumbbell Snatch (40#, alternating)

Was able to push the runs and hold a good pace on the snatches. Intensity was high and I was able to push the run more each round, and then especially the last 2 when Michelle came out and ran with me. Maybe I should have run 400m, but I’ll take the intensity I got out of this. My splits were 2:05 – 2:06 – 2:01 – 1:58 – 1:53 – 1:50.

Double Scap

No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.

Warm-up – 4 Sets

  • 10 DB Snatch (alt)
  • 10 Goblet Squats
  • 5 Scap Pull-ups
  • 5 Scap Push-ups

Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats

Shoulder Press

  • 10×45#
  • 10×75
  • 10×85
  • 10×95
  • 10×105
  • 10×110
  • 10×115

Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.

Conditioning

5 Rounds

  • 10 Ball Slams (30#)
  • 5 Strict Chin-ups
  • 40 Lateral Hops

The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.

After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.

It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.

Forced

Had to take a forced rest day yesterday after waking up with a headache that was giving me blurred vision and nausea. I went back to bed until 2:30! Got up and was able to work the rest of the day. Meant I had to skip out on golfing today, though it was quite chilly with rain on the way. Out in the garage at 4pm.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 8×165
  • 4x8x185
  • 3x12x195
  • 3x10x165 (Wide Grip)

I hate this fucking day in the program. Took 39 minutes to get through those sets!

Accessory

  • 3×15 Skull Crushers (45-55-65#)
  • 3×15 DB Side Raises (15#)
  • 3×15 DB Bent-over Side Raises (15#)

Used a barbell for the skull crushers. I felt a lot more fatigued after the benching today, which made the raises harder than they have been.

Performance Plus

3 Sets

  • 30s Double DB Overhead Hold (50# DBs)
  • 10 Scap Pull-ups
  • 30s Rest

The double dumbbell overhead was the hardest part of the day and I didn’t even do it walking like it was supposed to. I took a few steps and nearly fell over. The fifties were too heavy for this, but after making it through the first round I didn’t want to bitch out.

The scap pull-ups were actually supposed to be paired up with 20 ring dips for 3 sets, but I moved things around.

Conditioning

  • 30-20-10 Ring Dips
  • 30-20-10 GHD Sit-ups
  • 30-20-10 Pistols 60-40-20 Air Squats

I figured the ring dips would be trouble and planned to start with sets of 5 and quickly switch to 2 or 3s if needed. I was able to continue sets of 5 the whole way. GHD sit-ups were harder than they should have been. I struggled through 12 of the ugliest pistols I’ve done in years. My left quad was not having it today. I probably should have warmed up my lower body some. After 12 pistols, a lot of falling over, and too much wasted time, I changed the workout to double reps of air squats. So I finished the first round with 48 air squats to get to 60. Total time was 12:42.

A Visitor

Bryan came over for a garage session. He did his deadlift program while I did the Push Only, which are both Hybrid programs.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x210#
  • 3×30 alt DB Bench Press (50#)

Add 5-10# over last week on the 5 working sets. I added 5# since I started higher than 70% due to doing a couple of weeks of pre-program.

Shoulder Press

  • 5×95#
  • 5×115
  • 2x5x130
  • 5×135

Supposed to increase 5-10# here too. Last week I did 115-120-125 to ease in, which was actually low on the 65-70% starting range.

Accessory

  • 15/15 Half Kneeling Single Arm DB Press
    • 1 set @ 30#
    • 2 sets @ 35
  • 3×15/15 Tricep Kickbacks (15#)
  • Performance Plus – 3 Sets
    • 10 Scap Pull-ups
    • 10 Overhead Shrugs (45#)

Conditioning

  • 200 DB Snatch (50#)
  • 100 T2B

Had an idea to do something high rep before moving on to another movement. We did this as a partner workout, going 4 alternating snatches at a time. Then we did sets of 5 toes-to-bars. Finished the snatches at 9:39 and overall at 12:58 I think. There is a small chance it may have been 12:28. I thought the T2B would get much harder than they did. Snatches weren’t very hard either with that set breakdown.

I skipped out on a stretch from the PP programming that I’ll get in later.

  • 2×15/15 Bretzel (video)

Hung. Over.

Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.

Warm-up

3 Sets

  • 150′ Jog in gym
  • 10 Sit-up to Staddle
  • 5 Scap Pull-ups

Strength

5 Sets

  • 6 Pendlay Rows (supinated, 135#)
  • 6 Evil Wheels

Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.

Conditioning

10:00 AMRAP

  • 20 Squats (20# MB)
  • 200m Run (20# MB)

I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.

  • 4 Tabata Double Unders
  • 4 Tabata HS Hold
  • 4 Tabata Push-ups

No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.

Midline

  • 75 V-ups

Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.