Off to Orlando

Out in the garage by 10am.

Active Life – Bulletproof Shoulders 18

Warm-up

  • 10 Push-up Shoulder Tap
  • 10 PVC Pass Throughs

3 Sets (each arm)

  • 10 Single Arm High Pull (35#)
  • 45s Rest

These have improved a lot.

3 Sets

  • 30s Wall-facing Handstand Hold
  • 30 Rest

Had to accumulate 90s so this worked well.

Strength

Back squat

  • 10×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x235

Still squatting off jerk blocks. Increased 15# from what I did a few weeks ago for 5×3. Planned to do five sets again today, but it was feeling especially heavy, so played it safe.

Conditioning

Warmed up my C&J with 5×45#, 5×95, and 3×135.

12:00 AMRAP

  • 75 Double Unders
  • 10 C&J (155#)
  • 75 Double Unders
  • 20 T2B

Right off the bat I decided to go with 3×25 for my double unders in an attempt to keep my heart rate down. I missed twice in the 4th time through dubs and then twice again in the 5th time through at the end when I tried to get through unbroken since the clock was running out.

Those clean and jerks felt heavy right away! Not sure what’s up with my body this morning. I did all singles there and those by far took the longest. For the toes to bars I was able to do 4×5 both times through. Finished 2+65.

I’m glad I had time to get in a workout today. Time to pack and head to the airport!

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.

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.

Shoulder Shit Show

Legs feel good after squatting yesterday. Went to the 4pm again, but did the Active Life stuff in my garage before heading to the gym.

Active Life – Bulletproof Shoulders 2

2 Rounds

  • 10/10 Single Arm RKB Swing (35#)
  • 10/10 Single Arm Suitcase Deadlift (35#)

Single Arm High Pull

  • 2×6/6 (25#)
  • 10/10 (30#)
  • 10/10 (35#)

Warm-up

  • 200m Run
  • 10 Push Ups
  • 200m Run
  • 15 Shoulder Rolls
  • 200m Run
  • 20 Hollow Rocks

Strength

Push Press

  • 10×45#
  • 6×95
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×205

Far from the 5×225 (plus cleaning it) I did in January 2017. Maybe could have done 5-10 pounds more today.

Conditioning

21-18-15-12-9

  • Push Press (95#)
  • T2B
  • Burpees

I went 12-9, 10-8, 8-7, 7-5, and 9 on the push presses, knowing that going unbroken from the start would be a bad idea. Of course that weight is going to feel light after the strength reps, but this workout is a lot of shoulders. For the toes to bars I did 6-5-5-5, 5-5-4-4, 5-5-5, and then singles for the 12 and 9. The good news is my shoulder felt pretty good. Actually surprised I was able to get through 11 good sets before dropping to singles, so taking 4 months off the movement didn’t set me back too much. Tried to keep a pretty good pace on the burpees. Finished in 16:18.

Heading out of town in the morning for a golf weekend!

Only One

My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.

Active Life – Shoulder Abduction 8

3 Sets

  • 10/10 Single Arm High Pull (26# KB)

Skipped ahead because I wasn’t doing extra overhead holding before class.

Warm-up

3 Rounds

  • 30s Handstand Hold
  • 20 Jump Rope
  • 20 DU
  • 10 Air Squats
  • 5 Box Jumps (24″)

Conditioning

  • 10:00 AMRAP
    • 50′ Double Overhead Walk (50# DBs)
    • 5 T2B
    • 5 V-ups
  • 5:00 Rest
  • 10:00 AMRAP
    • 50 DU
    • 5 Burpee Box Jumps (24″)

Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.

I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.

Accessory

3 Sets

  • 12/12 Kroc Rows (44#)
  • 45s Handstand Hold

Looking forward to golfing tomorrow because I need a rest day.

Ugly Reps

I know I pushed it on Tuesday because I got a headache a few hours later. My plans for the week changed a bit and I walked 18 holes yesterday, so didn’t get to the gym. I’m subbing in a league tonight, so I did yesterday’s gym WOD during lunch.

Warm-up

  • 5:00 Airdyne (1.47 miles)
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 2×115
    • 2×135
    • 1×155
    • 1×165

Conditioning

10 Rounds

  • 200m Run
  • 1 Power Snatch (175#)

I’m thinking these were supposed to be squat reps, but that’s a no go for my shoulder. I took the 80% off my all-time max though, which I haven’t hit in years. Really wide feet on every catch, but was able to go 10/10 and finish in 13:54. During my last run I realized I wasn’t doing the 3-step breathing.

Active Life – Shoulder Abduction 3

3 Sets

  • 10/10 Single Arm High Pull (25# DB)

These are cool. Especially concentrating on slower down than up.

In other news, I got a treadmill for the garage gym!