Body feels good. The usual 4pm class.
- 4 Rounds
- 20s Hollow Hold
- 10s Rest
- 20s Superman Hold
- 10s Rest
- 2 Rounds
- 20 Air Squats
- 15 PVC Passes
- 10 Hang Power Cleans (45#)
Pretty sure I could warm up my squat in the first 50 reps. 🙂
“Nasty Girls” – 3 Rounds
- 50 Air Squats
- 7 Muscle-ups
- 10 Hang Power Cleans (135#)
Did this once, just under 3 years ago in 10:46. My goal was sub 10, hopefully going 4-3 every round and keeping the cleans unbroken. Round 1 was done around 3:00, 2 around 3:20, and finished at 9:31. Nice PR! I kept a nice steady pace on the air squats, knowing I couldn’t raise my heart rate going into the muscle-ups. So nice to have the MU back and they felt good. I had to double or triple kip my final dip but made every round 4-3.
I really like the Tabata hold warm-up and these sit-ups for quality. Really allows me to get a full reach and stretch on each rep, which I definitely don’t do when I’m doing them for time.
- 30s Row (Easy)
- 30s Row (Harder)
Got about 960 meters.
This was programmed to be 6×4 at 80%. If last week’s 235 pounds was a real 70%, my current 1RM would be 335. So that’s what I went off. I haven’t put more than 265 on my back, which I did for a set of 5 last month, in 1.5+ years, so this was a lot of heavy reps for my Bambi legs. After the first set I knew it was going to be one hell of a push, but I made it through every set with about 2:30 rest between.
E90S – 15:00
After the 2nd round I could feel my toes to bars going already! Those squats wiped me out and the burpees use a lot of that same hip action. I fell off the pace in the 5th round I think so then it became an AMRAP. I was able to pick it up in the final minute to get close to 10 rounds with 9+13. I was not expecting this to be so hard with how well my T2B have been the last couple of months.
Just what my core needed after the squats and workout. haha Went slow, controlled, and reached way out on every rep.
I’m tired today but my body feels good after yesterday’s workout. Went to the 4pm class.
- 1:30 Assault Bike (30s Easy/Hard/Easy)
- 10/10 Single Leg/Arm Deadlifts (44#)
- 10 Good Mornings (PVC)
With 285 and up I wore my belt and used a mixed grip for the first time in ages. So much easier on the grip. Deadlifting felt really good for the first time in a long time.
The Rx for this was 185 pounds. Two years ago I did a heavy Grace with that load in 6:59 and it was horrible. Not sure I could keep the same type of pace with my current strength, even with the sit-ups pacing it out a lot more. Decided on 165# so I could hopefully move through it.
I did all quick singles and was able to go right into my jerk on every rep, without a full stand up from the clean. Used the sit-ups to catch my breath some. Finished in 8:01. I wore my belt, which I think helped a lot. During the first round I loosened and tightened it with the sit-ups, but after that I just kept it tight.
Should I have gone Rx though? I would have needed to take an extra breath or two before each rep and at some point probably would’ve started standing up to reset for the jerk. With a time cap of 15 minutes I’m thinking I should have tried 185#.
Took a rest day yesterday, though I should start doing an active recovery day once a week again. Middle of my back, or just below my shoulder blades, especially on the sides of my spine, is was really tight. Not as bad today. Went to the 4pm class.
- 2 Minute Row (28 s/m)
- 2 Rounds
- 10 Push-ups
- 10 Air Squats
- 10 American KBS (35#)
- Buy In: 3,000m Row
- 5 Rounds
- 15 Push Jerks (95#)
- 15 Sit-ups
- 15 American KBS (53#)
Started out around 1:51/500m and then slowed closer to 1:55 after about 1,000 meters with a stroke rate around 25-26 most of the way. I got off the rower around 11:20-ish and was feeling good, so I know I didn’t go too hard. When I saw this workout I knew I wasn’t going to try 115# and 70#. I made the right choice with scaling. Still had to break up the last two rounds of push jerks because I couldn’t straighten my arms! I went 8-7 and 9-6 on those rounds. Tried to catch my breath on the sit-ups and did the swings unbroken every round. Going from the swings to the jerks was horrible. Finished in 22:21.
Worked on finding balance in a handstand hold and some walking again. My shoulders were wrecked, but I figured it would be good practice when fatigued. The band across the rig was feeling good, so I went over to the wall and started taking a few handstand steps into it and was even able to hold in a freestanding for a little bit. Felt like a huge breakthrough today!
I had a bit of time to sneak away before lunch so I did this quick workout in my hotel room.
- 20 Hand Release Push-ups
- 20 Lunges
- 20 Sit-ups
- 20 Air Squats
The push-ups went much better than expected, able to do 4×5 each time without really getting too slow or needing much rest between sets. Finished 6+20.
If I had gone golfing we definitely would have been wet. Went to the 4pm class.
- Row (30s easy / 30s hard / 30s easy)
- 30 Double Unders
- 15 Push-ups
- 1:00/1:00 Calf Stretch
Was worried this many push-ups would affect the 125 coming up in the workout, but seemed fine.
25:00 EMOM (alt)
- 17 Calorie Row
- 25 Sit-ups
- 50 Double Unders
- 25 Push-ups
- 200m run
I scaled back the row calories from 20, which is a bit insane. Going in I thought I’d do 15, but felt good in the first round so went with 17 and was able to get it just fine each round. Excited I was able to keep a high pace on the rower, over 1,500 cal/hr almost the entire time and even over 1,600 quite a bit. After getting off the rower I had just enough time to walk over to my AbMat and sit down by the time the next minute started. Never missed a dub and went 10-10-5 for every set of push-ups. Even my runs felt good and I was able to sprint the last one.
I have a love/hate for these long cardio EMOMs. They can be brutal but seem to be doing a lot for my fitness and mental side.
- Quad smash with a kettlebell
- Calf smash with a barbell
Walk 18 holes yesterday in some great weather for golf. Went to the 4pm class today.
- 200m Run
- 10 Pass Throughs (PVC)
- 10 Overhead Squats (PVC)
Feels much heavier than it should. I guess that’s what a year and a half of not squatting does for your legs and midline. I keep telling myself, “Slow and steady progress.”
Oh, I did these front squats instead of a complex of 1 snatch push press + 2 OHS. My shoulder still does not like that deep position of the overhead squat.
- 30 Russian KBS (70#)
- 30 Sit-ups
- 30 Calorie Row
Good one with the heavy kettlebell. Did everything unbroken without any trouble. Started with around 1,450 cal/hr in round 1, then got a little slower each round. Finished in 14:21.
Little weird that the women’s scale for the row was 21, but then Casey told me it came from CompTrain instead of the Krypton affiliate programming, which seems to always use a ratio of 5/4.
Active Life – Bulletproof Shoulders 11
Skipped the special warm-up since I was plenty warm.
3 Sets (each arm)
- 8 Single Arm Shoulder Press (50# DB)
- 45s Rest between arms
All aboard the struggle bus!