Under Press-ure

Rest day yesterday, but I spent about 10 hours in my workshop. Carb loaded for today’s workout by eating sweet potato pie for breakfast.

sweet-potato-pie.jpg

Conditioning

5 Rounds

  • 10 Bar-facing Burpees
  • 10 Thrusters (95#)
  • 1:00 Rest

Went out hot on that first round of burpees. Was really close to failing on the last thrusters of the last two rounds. My round times were 0:57, 1:08, 1:12, 1:15, and 1:17 to finish at 9:49.

I think I got the idea for this from a partner workout I saw on the TeamRICHEY channel.

Strength & Midline

5 Sets

  • 5 Shoulder Press
  • 5 Strict Chin-ups
  • 10 Evil Wheels

My shoulders were fried! Went 95-105-105-110-115 and didn’t have much more.

Did a little bit of handstand walk practice, but I was toast.

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.

Racked

Had a minor procedure done yesterday to remove another cyst from my head, so I rested. Spent most of today finally putting the new Titan Fitness folding rack up in the garage. I should have a post on nick.blog about it tomorrow. Finished around 4pm and got into the gym’s Friday workout, with a modification to sub the Ski Erg since I don’t have a rower.

Warm-up

  • 1:30 Ski Erg
  • 10x
    • Inchworm
    • 2 Push-ups
  • 1:30 Ski Erg
  • 20 PVC Passes

Strength

  • 10 Shoulder Press (45#)
  • 5 Shoulder Press (75#)
  • 5 Shoulder Press (95#)
  • 5 Shoulder Press (105#)
  • 5 Strict Chin-ups
  • 5 Shoulder Press (115#)
  • 5 Strict Chin-ups
  • 3 Shoulder Press (130#)
  • 5 Strict Chin-ups
  • 3 Shoulder Press (140#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (150#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (160#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (165#)
  • 5 Strict Chin-ups

Added one extra single above the programmed rep scheme. That was my heaviest press of 2018. I decided to do chin-ups instead of pull-ups because it’s been far too long since I did some. They felt much easier. Sure was nice to have a rack for lifting, though shoulder press would be just fine off jerk blocks.

Conditioning

2k Ski Erg

I would much rather have done 2,000 meters on the rower at the gym. My time to beat for skiing is 7:39.6, so my goal was to hold a sub 1:55/500m pace. I did it for the first quarter of the race, but fell off quick after that. I bumped the damper up to around 5 after noticing it was near 3, so I wonder if that affected me. Or I just didn’t have it today. Finished in 7:49.2.

2018-11-10-ski-2k.jpg

Hang On After Hangs

Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.

Warm-up

  • Dead Hang
  • Bottom Squat Hold
  • 200m Run
  • 15 Hand Release Push-ups
  • 200m Run
  • 15 Pass Throughs
  • 200m Run
  • 30s Handstand Hold

Strength

Shoulder Press

  • 5×45#
  • 5×75
  • 5x5x105

Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Push Press (95#)
  • Burpee
  • Hang Power Clean (95#)

Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.

Mobility

2 Sets

  • 1:00/1:00 Banded Samson Stretch

Active Life – Bulletproof Shoulders 13

  • 3 Sets (each arm)
    • 8 Single Arm High Pull (35#)
    • 45s Rest
  • 75s Wall Facing Handstand Hold

Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.

Nasty E3M

Got rained out for golf again. Well not quite a rain out at the time, but the course was closed because we’ve had so much rain. Went to the 4pm class.

Warm-up

2 Rounds

  • 300m Row
  • 5 Strict Pull-ups (fat bar)
  • 10 Shoulder Presses (45#)
  • 15 Air Squats

Strength

Warmed up shoulders some more with 6×95# and 4×115#.

5 Sets

  • 2 Shoulder Presses (135#)
  • 5 Weighted Pull-ups (20# DB in feet)

Was supposed to be at 85%, but no idea what my shoulder press is these days. Ended up being a good choice in order to keep form. Been awhile since I’ve done some strict pull-ups.

Conditioning

E3M – 6 Rounds

  • 200m Run
  • 12 Double Dumbbell Thrusters (40#)
  • 12 T2B

This as an EMOM type workout is evil because you really have to go unbroken on the thrusters, which I wouldn’t do if it were an AMRAP. First round was done in 2:12 and then 2:16 for the second. Third was around 2:30-2:40 I think and in the fourth I had to start doing singles on the T2B, so I ran over time and took off for the run without any rest. Needless to say it was a very slow run there and on the final one. Turned into survival mode at that point. I got through the thrusters unbroken again and had to do all single T2B. Was about a minute late heading out for the 6th round and only had time for 8 thrusters before the clock hit 18:00. I had no intention of finishing out that final round today! Another high volume toes-to-bar day with 60 reps since I didn’t do the last set of them. Hopefully my stamina for them starts improving.

If that’s an AMRAP from the start I definitely go 7-5 on the thrusters, which would keep my heart rate down and maybe even get me through all six rounds. That run right into the thrusters sucks and the reps just add up after all those rounds. I was struggling with the 40# in the last couple rounds and the Rx was 53# kettlebells.

Hopefully get to golf tomorrow!

Touch the Sky

Hot one! Made it for the 4:30 and was the only person at class.

Active Life – Shoulder Flexion

3 Sets

  • 10 Hollow Body Shoulder Flexion (2.5#)

Warm-up

  • 2 Rounds
    • 250m Row
    • 10 PVC Passes
    • 10 Shoulder Press (45#)
  • 4 Shoulder Press (75#)
  • 4 Shoulder Press (95#)

Conditioning

10 Rounds

  • 1 Legless Rope Climb (13′)
  • 4 Shoulder Presses (115#)
  • 200m Run

Can’t remember the last time I did a rope climb and it’s been rare to even do shoulder presses in a metcon. Not bad, but hard to breathe on the runs with it being about 90° outside. Finished at exactly 19:00.

This is from the Ben Smith affiliate design program, which they’re following at the gym. Not sure if I mentioned a couple of old friends from a previous gym bought out Mid Michigan Muscle and it’s now Malott Athletics. It’s been a goal of theirs for years, so I’m excited to see someone taking over that should do well to grow the gym.

malott-athletics-wide.jpg

Midline / Skill

4 Sets

  • 1:00 HS Hold
  • 2:00 Rest

20/20

Little sore from not doing much for a week. Out in the garage at night after work.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 4 Sets (2x each leg)

  • 10 Lateral Box Step-ups (33″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 3x5x115#

My left wrist is still not getting any better.

Conditioning

  • 20 Box Jumps (24″)
  • 20 C&J (95#)

I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.

Active Life – Back Max

12:00

2 rounds plus through the dead bugs.