Safe is Strong

 

My workout schedule is a bit messed up with the gym + golf day yesterday, so have to be careful not to overdo things. I did the shoulder rehab work in my garage before I went to the 4pm class.

Active Life – Bulletproof Shoulders 8

Warm-up

  • 10 Push-up Shoulder Taps
  • 10 PVC Passes

Odd this wasn’t 2-3 rounds.

4 Sets (each arm)

  • 6 Single Arm High Pull (35#)
  • 45s Rest between arms

Warm-up

  • 1:00 Assault Bike
  • 20 Air Squats
  • 1:00 Assault Bike
  • 1:00 World’s Greatest Stretch (each side)

Strength

Back Squat

  • 10×45#
  • 5×135
  • 5×185
  • 3×215
  • 1×235
  • 2x3x215
  • 5×195
  • 10×185

The single was supposed to be at 90%, but I really have no clue what I can squat now. I just know it has to be under 300, so I calculated my numbers off 265. Start light since I haven’t been squatting and stay safe. It was 80% for the triples, 75% for the set of 5, and 70% for the set of 10. Felt pretty good and the bar definitely felt lighter after the single.

Conditioning

  • 4-3-2-1 Rope Climbs (13′)
  • 20 Shoulder Taps
  • 20 Wall Balls (20#, 10′)

Had to share the rope, so waited a lot more than I would like. I think I could have come down and gone right back up doing every set unbroken. Really enjoying the rope climbs because I can get up there so quick. Instead of doing handstand holds for my scale from walking I figured the shoulder taps would at least get me some single side work. I had 30 in my head as a rep count, but when I was approaching 20 in the first set I knew that was enough. Need to do those more often, which I used to do. I did them with my back against the wall, which I think is the harder version, though it mimics handstand walking better. Wall balls were all unbroken. Finished in 9:10.

Rip Your Thumbs Off

Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • 20 Shoulder Taps
  • 12:00 EMOM (alt)
    • 45s Jump Rope
    • 16 Russian KBS (35#)
    • 8 Squat Broad Jumps

Worked up a hell of a sweat from that EMOM.

Strength

Clean Grip Deadlift (hook gripped everything)

  • 10x20kg
  • 10×40
  • 5×60
  • 5×80
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Conditioning

10:00 AMRAP

  • 4 KB Cleans (44# KBs)
  • 8 KB Front Rack Walking Lunges (44# KBs)
  • 8 Box Jumps (24″)

It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.

Extra Credit

Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!

Mostly Burpees

Played an ugly 18 yesterday and of course walked. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 3 Rounds
    • 200m Run
    • 10 Shoulder Taps
    • 5 Ring Rows
    • 10 Pass Throughs (red band)

Strength

3 Shoulder Press + 4 Push Press

  • 45#
  • 95
  • 115
  • 125
  • 135
  • 145
  • 155
  • 165

Shoulder presses felt heavy today, but was not getting as much rest as I’m used to.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 6 Power Snatch (95#)

Started slow because I knew I wouldn’t be able to maintain a hard burpee pace for 8 minutes. Paid off in the long run and was able to but out my last 10 in under 30 seconds. Finished 6 + 10.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest

I did 20 rocks and 10 lifts each time through.

Worked on my handstand hold after class. When I started falling away from the wall I went with it and walked backwards. I find it easier than kicking up and walking in the normal direction, probably because of the comfort of feeling that falling feeling that way.

Grinding 20

Went in for the 4:30 class. Did 2 sets of my own warm-up first.

Warm-up

  • 2 Sets
    • Tricep Openers (10#)
    • 20 Shoulder Taps
  • Bar Hang/Stretching
  • 3 Sets
    • 10 PVC Pass-thrus
    • 20 Push-ups
    • 10 Band Pull-aparts (green)
    • 20 Mountain Climbers
  • Romanian Deadlift
    • 8×45#
    • 8×135#

Unbroken push-ups each round.

Strength

E2M – 5 Sets

  • 8 RDL (165#)

Conditioning

20:00 AMRAP

  • 50 DU
  • 40 Russian KBS (70#)
  • 30 Ball Slams (25#)
  • 20 Burpees
  • 10 Goblet Squats (70#)

Grinder. I did 3 rounds plus the dubs and 4 kettlebell swings. I did the first round of dubs unbroken, then 3-47, and a lot of misses in the next 2 sets. Swings were 24-16 for 2 rounds and then 26-14. Ball slams were 18-12 for 2 rounds and then unbroken in round 3. Tried to keep a slow and steady pace on the burpees. Unbroken on the goblets each time. First round was done in about 5:20, so slowed considerably after that.

3 Strikes for Annie

I can feel my back is a little aggravated from the shoulder press over-extension yesterday. Would be great if Castro doesn’t give us a max lift or heavy deadlifts this week.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • 15 PVC Good Mornings
  • Zombie Kicks
  • Walking Lunges
  • 20 Jumping Jacks
  • 16 Mountain Climbers
  • 5 Burpees

Strength – Deadlift

  • 5×135#
  • 5×205
  • 5×255
  • 5×275
  • 5×305

Easy does it with the back.

Conditioning

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit-ups

Set everything up for success with dumbbells for feet and my AbMat pad. Missed 3 times in the set of 40 double unders though. Can’t miss if I’m going to PR. Sit-ups felt really good, but too bad. Managed a 6:07, which is only 8 seconds slower than my best.

Accessory

6 Sets

  • 10 Russian Kettlebell Swings (70#)
  • 20 Shoulder Taps
  • 5 Ring Swings

I threw one muscle-up in there to show Weston something and I flew up on to the rings! This swing work is going to pay off. Coming down was pretty terrible on my shoulder so no more of that.

After class got into a little extra with Bryan and Michelle…

5 Rounds

  • 300m Row
  • 5 Overhead Squat (135#)

I really wanted to snatch into that first OHS every round but I only did that on the first 2 (maybe the third?) because I was almost losing them. Probably should have put on the lifters for this, since they work well on the rower too. This got pretty nasty on the quads. Finished in 8:50.

Rest up tomorrow for 16.4.

Get Nasty With The Girls

My legs were surprisingly tired this morning. The squats I did yesterday were nothing crazy. Went to the gym at 10am.

Skill WOD Hustle & Flow Week 4 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Best week of the 4 for these shoulder taps. Didn’t fall off the wall once during the 4 sets. I think I figured out how to shift my hips better with the butt facing the wall.

Skill Test

  • 3 Sets: 4 Deficit Strict HSPU (3.5″)

Lowered down from last week’s 4 inches so I could hopefully get 4 each set. Wasn’t easy but did it. I set the plates further from the wall after watching Spealler’s tips video this morning. Felt better that way.

Strength Accessory

3 sets

  • 10 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups (feet on 16″ box)
  • 30s GHD Hollow Hold

The presses have been pretty easy so I added 2 more reps this week. I guess I could have tried using 44# KBs. Also increased the box height under my feet. I really tried to get as low as possible in the bottom of those push-ups to feel the stretch.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

I had to have miscounted last week. I think I did the round of 4 twice because there is no way my score should have been that much of a decrease from the previous 2 weeks. Kipping felt much butter with the plates further from the wall. I finished the round of 6s and got 5 burpees, a PR by 6 total reps over the first week. First time Yes! Got a second wind after that success. I was pretty disappointed last week.

I am not sad to see the last day of this workout. Has been my least favorite of the 3.

Took a solid 30 minute rest, but did 10×45# and 5×95# hang power cleans to warm-up for…

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

I’ve been wanting to try this one out for a long time. Since I’m heading out of town for a couple days today sounded like a great day for it. Get in a metcon involving a barbell and get in some muscle-ups with a full 2+ days to recover before the final workout of this Skill WOD cycle.

The air squats are so damn slow. Tried not to get my heart rate up too high going into the muscle-ups. I went 4-3, 4-2-1, and 4-2-1 on MU. Cleans were 5-5, 5-5, and 10. Took me 10:46. Next time I give this a go I’d try to speed up the 2nd and 3rd round of squats and I’d do all of the cleans unbroken for sure. I broke up those first two sets trying to save my pull a bit for the muscle-ups but with the long break during squats I don’t think it matters. I also think without having done an hour of handstand push-up work I’d be able to get the muscle-ups in 4-3 each round.

This video is a classic. The sport has come a long way.

 

210 Plus

Took a much needed complete rest day yesterday. Got on the scale this morning for the first time in weeks. Knew this was coming, but first time over 210, weighing in at 211.5 pounds! At least my strength numbers are going up with it, but this gymnastics stuff sure would be easier if I dropped back to around 2 hundy. Had my monthly adjustment at the chiro and then went to the gym

Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Strength

Deadlifts

  • 10x20kg
  • 10×70
  • 5×100
  • 5×120
  • 5×140
  • 5×155
  • 5×170
  • 5×180
  • 5×190

Comes out to 419# on the last set, which is only 16 shy of my best 5, back in November 2013 a couple months after I pulled 515. I did 5×425# back in January of this year for a more recent set. Back when I did the 5×435, I was pretty dumb with my warm-ups. Look at this shit… I did 135-225-315-385-435. Today I took almost twice as many sets to get up close to that. Felt good too. Nice to have my back holding up.

 

Skill WOD Hustle & Flow Week 3 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

The narrow grip overhead squats felt rough today.

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Felt better with the handstand holds, but still used the wall as my crutch to kick up and then took my feet off the wall for as much as I could.

Skill Test

  • 4 Deficit Strict HSPU (4″)
  • 3 Deficit Strict HSPU (4″)
  • 3 Deficit Strict HSPU (4″)

In my notes from last week I see 3″ for the working sets, but my record on BTWB says 3.5″ so not sure which was correct. The bump to 4 was not easy though. Should probably decrease and get in more reps next week.

Strength Accessory

3 sets

  • 8 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Put feet up on a box for the push-ups this week and didn’t really feel any harder.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

Fucking terrible. I only got through 5 burpees and 3 HSPU this week. I’m not sure what happened but since doing the max deficits last week I’ve started to put my back up against the wall during the push-up. It’s really throwing me off, especially in the kipping reps. I was hoping to get more than the first week, but got an entire round less. Almost makes me wonder if I messed up my counts and did the round of 4 twice. I don’t think so, but it’s weird to be an entire round less an just a 5 minute workout. Oh well I guess. :-/