Me & Box Squats

Feel good after the rest day. Out in the garage around 1pm.

Active Life – Single-leg Bias

Warm-up

  • 10/10 Eccentric Ankle Dorsiflexion
  • 30s/30s Foam Roll Quads
  • 5 Squat Press Outs (25# plate)

Workout – Box Squats

  • 6×45#
  • 6×95
  • 6×135
  • 3x6x185

Ugh. I’ve never been strong with these. Weak hammies! This was heavy enough for a start. I didn’t want to get stuck on the box and risk bailing the weight back towards my car!

Conditioning

Warmed up jerks with:

  • 10×45#
  • 5×95
  • 5×135
  • 5×165

5 Rounds

  • 50 Double Unders
  • 10 Push Jerks (185#)
  • 1:00 Rest

Not sure what I was thinking but I stopped spinning my rope at 40 reps in the first round. Every other round was unbroken dubs. I used the jerk blocks and did all singles. Was expecting the jerks to get near failure a few rounds in, but I was able to get faster and faster. Round times were 2:04 – 2:03 – 1:55 – 1:46 – 1:36 to finish at 13:22. That was my jam. Found it in the heavy section of the BTWB Fitness Level workouts.

Active Life – Back Max

6 Rounds

  • 15 Sit-ups
  • 30s Plank (elbows)

Ended up with a nice upper ab burn starting in round 4. Finished in 5:57.

Paying a Visit to an Old Hero

After mowing up leaves in 40° yesterday I didn’t feel like spending another hour in the cold garage for a workout. So I rested. Out in the garage tonight. Warmed up with 5 minutes on the Airdyne for 1.5 miles and then 6 thrusters with the empty bar. I can hold that 60 rpm warm-up pace without even trying. Seems to be a sweet spot for me.

“Coe”

10 Rounds

  • 10 Thrusters (95#)
  • 10 Ring Push-ups

This workout has been on my list to revisit for the last couple of years and I finally got to it. The only other time I did it was in February of 2013 with a time of 18:54. My plan was to attack it similar to Open Workout 17.5 by splitting up the thrusters until the final round. I had a feeling the push-ups would be harder than one might expect, so I wanted to break those up too. I went 6-4 on both movements through 9 rounds. Then I did the thrusters unbroken and had to go 4-3-3 on the push-ups. Finished in 14:26 for a 4:28 PR!

Midline

Tabata Sit-ups

I planned to do GHD sit-ups to parallel, but those thrusters stressed my back enough. I did 11 reps for 7 rounds and then 12 for a total of 89. Went to roll to the side and push up off my ass, but my left arm was shaking so bad I couldn’t support my weight. 😂 Talk about fatigued triceps!

Get This Halloween Candy Out of Here

Upper back and biceps are sore. Was a few minutes late to the 4:30 class because my cleaning lady held me up.

Warm-up – 3 Sets

  • 10 Russian KBS (35#)
  • 5 American KBS (35#)
  • 4 Pause Power Cleans (45#)
  • 3 Hang Squat Cleans (45#)

Weightlifting

Pause Squat Clean + Hang Squat Clean

  • 95#
  • 95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 195
  • 205

Been quite a long time since I squat cleaned that much. Last time I tried 175 in a complex I threw out my back.

Conditioning – Partner WOD

  • 150 American KBS (25/20/15/10/5 reps)
  • 150 cal Row
  • 150 Burpees (25/20/15/10/5 reps)
  • 75 MB Chest Pass (3-5 yards apart, 20#)
  • 75 Synchro Sit-ups

Partnered up with Weston. The first 3 movements are one person working at a time according to the rep schemes and then we split up the row into 45-30 each to keep switches to a minimum. I paced the 45, but felt good and was keeping 1500+ cal/hr on the set of 30. I recovered well for the 25 burpees and went out hot. Lost some gas and was a bit slow on the 20, but then cycled really well on the 15-10-5. The chest passes are just weird, but I think 30# would have been fine. Took us 25:08.

Big Slow Sets

Still sore all over the place. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 2 Sets
    • 10/10 Single Arm Kettlebell Thrusters (26#)
    • 20 Superman Extensions
    • 100 Jump Rope

Strength

There was no way I was doing the front squats with my back. Lunges sounded like a good way to hit some legs.

5 Sets

  • 20 Dumbbell Overhead Walking Lunges (40#)

I alternated arms after 10 every set.

Conditioning

  • 10 Strict Chin-ups
  • 75 Thrusters (45#)
  • 10 Strict Chin-ups
  • 50 Overhead Squats (45#)
  • 10 Strict Chin-ups
  • 75 AbMat Sit-Ups

The Rx weight was 75# so I scaled back with a goal of going unbroken. I got through 50 thrusters and there was no way I was getting another 25 in a row. I broke and then finished the last 25. I was able to do the OHS unbroken. Big sets for those 2 movements, but each rep was really slow. I did 5-5 on the first set of chin-ups and then all sets of 2. Finished in 12:52.

Weekly Challenge

1:30 AMRAP

  • 1 Pull-up
  • 2 Push-ups
  • 3 Air Squats

Was combining the movements as much as possible while still hitting the require ranges of motion. When someone called out 45 seconds I about died! I figured we had 10-15 seconds left. Hard to count, so I may be wrong with a score of 12+4. If anything I think it would have been 11+4.

Almost a Week Off

Haven’t worked up a sweat since Friday when I ran on the treadmill. Had a long travel day on Monday, slept until 11:30 and was exhausted on Tuesday, and spent 11 hours at the golf course yesterday. Went to the 4:30 class today. Over 90° today, so welcome back!

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • 2:00 Double Unders (195)
  • 9:00 EMOM (alt)
    • 40′ Bear Crawl
    • 100m Run
    • 40 Jump Rope + 15 Double Unders

The 2 minute double under test was this week’s challenge at the gym. I got 81, then a couple of quick misses and finally the last 96 unbroken. PR by 4 reps for me.

Strength – Push Press

Supposed to warm-up and then do a 20 minute AMRAP @ 80%, with a maximum of 40 reps.

  • 5×45#
  • 5×95
  • 5×135
  • 4×165
  • 10x2x185
  • 5x4x185

In reality I should use 210 to be Rx, but I haven’t been lifting heavy and pretty much had the entire week+ off weights. I started off with my working sets at slightly faster than EMOM pace and felt fine with doubles. I noticed the rest of class was doing bigger sets and seemed to be pretty light, so I went for it with the sets of 4 at the same pace to finish at roughly the same time as everyone. Those 15 sets took me 13:27 and I think I could have done 10 sets of 4 to get in my reps. I did wear my belt for the working sets. I was soaked with sweat already.

Conditioning

  • 150 DU
  • 50 Sit-ups
  • 800m Run
  • 50 Sit-ups
  • 150 DU

Felt pretty good. Finished in 10:43.

Not More Barbell

The gym programming was doing a whole lot of C&J work today. After pretty much an hour of snatching yesterday I didn’t want to push my luck with so much more barbell work. So I fitnessed in my garage.

Warm-up – 10:00 AMRAP

  • 5/5 DB Shoulder Press (30#)
  • 10 Russian KBS (53#)
  • 10 Sit-ups
  • 10 Step-ups (18”)

Good mix. Get through 5+32.

Strength – Shoulder Press

  • 8×45#
  • 8×75#
  • 8×95#
  • 8×105#

Shoulder was very uncomfortable, so that was enough of that.

Conditioning

  • 20-16-12-8-4 Sandbag Bear Hug Lunge (100#)
  • 50-40-30-20-10 Double Unders

Missed one dub at 39/40! Finished in 5:37.

Done in about 45 minutes today, but it’s been a busy week for work, so that’s good enough.