Unbroken Once

Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.

Warm-up – 3 Sets

  • 10 Ring Rows
  • 15 Air Squats
  • 200m Ski Erg

Conditioning

21-15-9

  • Back Squats (135#)
  • Ring Dips

Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.

Midline

4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.

Ski Couplets

The DOMS from yesterday’s workout is starting to kick in down my back side and my abs are sore. Out in the garage tonight since the program at the gym has heavy back squats. #BoycottTheStrengthAMRAPs I did adjust the gym metcon (which was with rowing) for home use.

I thought about doing the 8th week of the No B.S. Bench program, but I’m starting to get sick of the movement. This shoulder impingement doesn’t seem to be getting any better as I keep benching either. So conditioning only today.

Warm-up

  • PVC Passes
  • Bottom Squat Hold
  • Air Squat
  • Shoulder Stretching
  • 5/5 DB OHS (35#)

Conditioning

  • @ 0:00 – 4 Rounds
    • 250m Ski Erg
    • 5/5 DB OHS (50#)
  • @ 10:00 – 3 Rounds
    • 500m Ski Erg
    • 10 Bench Jump Overs (18”)
  • @ 20:00 – 2 Rounds
    • 750m Ski
    • 15 American KBS (70#)

Felt solid to start and was able to hit negative splits with 59.7, 59.4, 59.2, and 59.1. Finished in 6:31. Started out with the same pace, but couldn’t hold it after that. Splits of 1:59.4, 2:04.7, and 2:03.9 for a total time of 7:35. The heavy kettlebell swings in the last couplet kicked my ass! I haven’t used seventy pounds for those in ages. 3:06.2 and then it was a battle just to fight for a 3:12.4. Finished the 3rd part in 7:42.

I’m sick of this heat for October. It was 81° in the garage when I finished and 76° outside at 6:30pm. The last 2-3 weeks have been warmer than the entire summer.

30s

It was Kalsu at the gym today and there is no way my back was attempting that. Did a late workout in the garage. Warmed up with 3 minutes on the AirDyne.

6 Rounds

  • 30s MB Cleans (20#)
  • 30s Rest
  • 30s Ski Erg cals
  • 30s Rest
  • 30s Double Unders
  • 30s Rest
  • 30s Push Press (45#)
  • 30s Rest
  • 30s Lateral Hops
  • 30s Rest

It started getting hard in the middle of the 4th round, but with only 30 seconds of work at a time I knew I could push on. Should have gone faster early on I guess. Hot sweaty mess for this one. It was up to 85° during the day today.

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Sore Sore Sore

Walked 18 yesterday. My back didn’t bother me in any swings, but it has been tight and not normal the last two days. Minor tweak like I thought. Today my shins are sore from the broad jumps, hammies sore from the RDLs, and I have some other soreness in various parts of my legs. A whole lot of snatching in today’s workout at the gym, so I hit up a garage workout.

Warm-up – 3 Sets

  • 200m Ski Erg
  • 20 Push-ups

The push-ups were much harder than the other day. I’m really feeling my lats from those pull-ups the other day. Was going to do HSPU in the metcon but after this I decided that would have been a bad idea.

Conditioning

30:00 AMRAP

  • 10 T2B
  • 20 Air Squats
  • 120’ Single Arm Kettlebell Rack Carry (53#)
  • 10 DB Push Presses (35# DBs)
  • 20 Russian KBS (50#)
  • 120’ Single Arm Kettlebell Rack Carry (53#)

Did 5-5 on every set of toes to bar and everything else was unbroken. Made it through 7+30.

Still Hot

Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.

Warm-up

  • 3 Sets
    • 1:00 Air Dyne
    • 20 Push-ups (unbroken)
  • Bottom squat hold
  • Shoulder stretching
  • 10 Air squats 
  • 4 Pistols

Had to make sure I could do some pistols before getting into it. haha

Conditioning

2 Rounds

  • 20 Pistols
  • 30 Pull-ups
  • 400m Ski Erg

Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.

Midline

2 Sets

  • 25 GHD Sit-ups (parallel)
  • Max Superman Hold

I did a 1:02 hold both times.

I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!

Too Cray-Cray For Me

Didn’t go to the gym again because there was some cray-cray 2nd metcon with 108 thrusters at 3 different weights and no other movements. After a metcon with HSPU and pistols? Hell to the no! Worked out in the garage and did the extra credit cardio work instead.

Warm-up: 10:00 AMRAP (easy pace)

  • 100 Jump Rope
  • 20 Single Arm OH Walking Lunge (35# DB)
  • 10 Push-ups

I used an old school jump rope today, which provided some weight. Only miss was at 62 in the 4th round. I did exactly 4 rounds.

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Conditioning

12:00 AMRAP

  • 10 HSPU
  • 10 Pistols (alt)

My left quad has had that weird feeling off and on randomly, so I wasn’t sure what to expect out of pistols today. I haven’t done any lately. They felt really good doing the foot hold method. Never missed or had a pre-mature foot touch on any reps. Did the handstand push-ups in all sets of 5 with a walk across garage and back as rest before each sub set. I finished 6+14.

I might try to get a piece of plexiglass or something cheap for the wall where I do HSPU. The screws are right in the spot where my feet slide on the wall.

Ski Erg

3 Rounds

  • 1,000m (@ 5k pace)
  • 500m (recovery)

Decided to shoot for 1s/500m faster than the last time and also do the recovery pieces on the ski erg instead of 2:00 on the Airdyne. My 1k times were 3:58, 3:57.8, and 3:57.7; I was right on pace. My recoveries were 2:43.6, 2:44, and 2:41.7.

Sweat Monster

Yesterday I woke up sore from a combination of Sunday’s workout and a bunch of yard work. My forearms and grip were especially sore from pulling grass clumps out of the rocks where they were growing. I walked 18 holes of golf and it was horrible hot and exhausting with the eclipse. The sun and heat really got to me. I had a nice headache all night and had a miserable night of sleep.

Little more sore today in different places, especially my lats from the 70 pull-ups. The gym had a bunch of heavy lifts today, so I did a version of Monday’s workout in my garage.

Warm-up – 3 Rounds

  • 200m Ski Erg
  • 5/5 Single Leg Glute Bridges
    15 Russian KBS (53#)

Conditioning

10-20-30-40

  • Thruster (45#)
  • Burpee

The gym did it with wall balls, but I don’t have a height of 10’ in my garage, so I substituted the thrusters. It was a grinder workout. I did the thrusters in 10, 20, 17-13, and 15-15-10. Finished in 13:43 in a puddle of sweat.

I’d been really dragging ass all day, but felt ok during the workout. Decided that was enough for the day and skipped out on the accessory work.