On Thursday I golfed like usual. While out on the course Alex texted to ask if I wanted to play Warwick Hills on Friday. I got the go ahead to take the day off work at the last minute and had a lot of fun. A lot of people may not believe it, but 2 days of golfing out in the heat took a lot out of me. Was in bed early and slept in, but got out in the garage around 11:30 today.
Bumped 10# over the last time. I set my 3RM with 255 a few months ago, so was happy to get all 3 sets. Felt like it got easier each set.
- 1×250 (PR)
The program called for three singles at 85%, which comes out to just under 210 pounds. In my notes planning out the day I already had decided to go 235 and then increase by feel. It was feeling good, so I went for the PR. Not sure what I’ll do for the next two weeks now that call for an increase of 5-10#. I’ll probably stay around 235-245 and then go for the big PR in the final week of the program.
- 3×15 Pallof Press (CS Blue)
- 3×10 DB Side Raises (20#)
- 3×10 Bent-over DB Side Raises (20#)
That wraps up the 8th week. Three more and then a week dedicated to setting new maxes in the shoulder press, bench press, and push press.
- 1,000m Ski Erg
- 100 Lateral hops (over line)
- 100 H2H KBS (50#)
- 100 Lateral hops
- 1,000m Ski Erg
The plan was to do 100 double unders, but when I got to the rope I forgot that the rings were hanging in the way. I tried a couple reps and nailed a ring right off the bat. So I thought maybe I could go facing another wall next to my rack, but was a little worried about the car behind me. Two reps in, I caught the rope on the barbell rack and it snapped.
Quick thinking decided I would do lateral hops over a line and get on with it. I kept wanting to stop on the kettlebell swings, but went unbroken. My splits on the Ski Erg were 3:57.8 and 3:56.8. The computer said the time between was exactly 6:00, which is kind of crazy. Finished at 13:58 on the clock.
I’m flying out to Minneapolis/St. Paul tonight a few days.
Busy day. Out in the garage in the evening.
Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.
- 3×20 alt Incline DB Bench Press (50#)
- 3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
- 3×10 Tricep Extensions (single arm, 30#)
- 3×10 Landmine Twists (45# bar + 35#)
Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.
- 30 cal Ski Erg
- 20 Goblet Squats (70#)
- 10 Target Burpees (ceiling – 14″)
Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.
Played another solid round of golf yesterday, with an 82, which was 2nd best at the course. Out in the garage in the evening.
Still feeling great!
Wore a belt for the final 3 sets. Not very fun.
- 3×20 Seated alt DB Shoulder Press (40-45-45#)
- 3×10 Pallof Press (CS Blue)
- 3×15 DB Front Raises (15#)
- 3×10 DB Side Raises (20#)
- 3×10 Shoulder Ts (CS Blue)
That wraps of week 7 of the Hybrid Push Only program. Still loving it, though today was a lot of accessory work!
- 250m Ski Erg
- 50 Sit-ups
- 25 MB Cleans (20#)
- 100 DU (62-0-38)
- 50 Sit-ups
- 25 MB Cleans (20#)
I wanted to go a bit on the erg since I’d be able to catch my breath on the sit-ups. Averaged a 1:45/500m to get through it in about 52 seconds. Should have pushed harder. Never stopped on either set of sit-ups or cleans, though the first set of medicine ball cleans was slower. I got 62 double unders to start, then missed again, and then got the last 38. Finished the workout in 8:50.
Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.
Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!
Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.
Hybrid Push Only
- 3×10 Pull-ups
- 3×20 Rack Chins
- 3×20 Supinated Close-grip Lat Pull-downs (green bands)
- 3×15 Hammer Curls (15-20-25#)
- 3×20 Shoulder IYTs (CS Purple)
I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.
- 10 Pull-ups
- 5/5 Single Arm Front Rack Squats (25# KB)
- 100m Ski Erg
- 5/5 Suitcase Deadlifts (70# KB)
- 10 H2H KBS (50#)
I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.
I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.
Forgot to hit publish on this yesterday, so it’s going live the morning after, but the post date is correct.
Monday night I started having issues with my sinuses and it hit me full on yesterday. Took the day off work since I couldn’t sit or stand for more than a few minutes without my nose and eyes watering like Niagara Falls. Was supposed to golf, but had to bail again. 🤒 I got out in the garage around 5:30.
Used 215 last time. Not sure how long these 5# jumps are sustainable.
Last time I did 2 sets at 135 and one at 140, plus adding in the extra warm-up set. These increases really aren’t sustainable on the shoulder press so I jumped up a bit in volume and increased the weight on 2 of the working sets.
- 3×16 Alternating Incline DB Bench Press (50#)
- 3×15 Pallof Press (CS Red)
- 3×15 Tricep Extensions (40-45-50#)
- 3×15/15 Landmine Press (80#)
- Bench HS Walk (3s hold at end of turn – video)
- 10 Straight arm pull-downs on low rig (feet on box – video)
- 1:00 Ski Erg (90% of 500m PR pace)
- 1:00 Rest
Pace goal came out to about 1:45, which I was holding after the start, but that’s not enough to bring the average down low enough. I got progressively better and longer sprint starts. Splits in meters and average pace were…
Came out to a total of 2,858 meters and … 1:44.9! Made it. 😉
Last night my legs started to feel trashed! Not sure if it was from the squat cleans on Saturday, DT yesterday, or 3 hours of outlet mall shopping yesterday. All of the above? Was going to golf today, but too much rain. My legs were still feeling fatigued most of the morning. Out in the garage around 6pm.
Tender collarbone. Done with the big lifts in 30 minutes with 1:30-2:00 rests between sets.
- 3×15 Pallof Press (CS red)
- 3×15 DB Side Raises (15#)
- 3×15 DB Bent-over Side Raises (15#)
Feeling gains on these raises.
Performance Plus – 3 Sets
- 8 alt Archer Ring Push-ups (video)
- 1/1 Turkish Get Up (50#)
Exactly an hour at this point. Archers are a lot harder than they look.
I’ve only tried this once for real so it’s hard to know what I’m capable of. Saw my best was 7:53.4 from 2 years ago, so I set a goal pace of 1:55/500m. Once I settled in past the first 500 meters I kept drifting away from the pace so I had a feeling I picked well. I fought to keep it within striking distance and then picked it up in the final 250 and again in the final 150. Was able to pull my average pace back under the 1:55, finishing in 7:39.6.
Felt like was a useless piece of shit at work this morning, so I got out in the garage just after noon to sweat.
Hybrid Push Only
- 3×10 Strict Pull-ups
- 3×15 Rack Chins
- 3×10 Strict Wide Grip Pull-ups
- 3×15 DB Curls (20-25-25#)
- 3×20 Shoulder IYTs (CS purple)
The wide grip variation is really hard for me. Done with that stuff in about 38 minutes.
Today’s Performance Plus workout was burpee pull-ups and IYTs. I think I’m covered on those! Just for fun, I put burpees in my metcon.
- 10 Thrusters (95#)
- 10 Burpees
Run Ski Erg
I was dreading this since I came up with it last night. Several times this morning I even tried to convince myself I should adjust to something easier. I decided if I was that afraid of it, I should stick to it and grind away. It started raining as I was changing clothes and I’m delicate, so on the Ski Erg it was. 😀
Even during my rest between sets of the pull-up stuff I kept trying to think myself out of it. “Maybe I’ll just do it EMOM style.” Then I got to thinking 18 minutes may actually be a decent time. I knew one thing, I was going to do the thrusters unbroken today since I was alone and didn’t care much about my time.
Wasn’t hard at all to keep the thrusters to a set of 10 each round. Right into burpees, but they were of course slow. Was getting a pace of about 2:15/500m on the erg. Finished at 15:02 and realized it wasn’t as bad as I expected. Running would have definitely taken longer.