All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 15 Air Squats

Weightlifting

Squat Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • E30S – 10:00 (20 sets)
    • 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

  • 3 Power Snatches (135#)
  • 6 Strict Handstand Push-ups
  • 24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

Chippin’ Away

My legs were extremely fatigued Friday night and until about 10pm yesterday. Felt like I ran 10 miles. Or that’s what I imagine it would feel like. Rested yesterday, but went on a little road trip, which was a tiring day in its own way.

Warm-up

  • Bottom Squat Hold
  • Ring Hang & Stretch
  • 10 Deadlifts (45#)
  • 6 Pendlay Rows (95#)

Accessory

4 Rounds

  • 6 Pendlay Rows (135#)
  • 6 Evil Wheels
  • 6/6 Bottoms Up KB Presses (26#)

Might be time to try the presses with 35#.

Conditioning

Warmed up snatches with 5×45, 5×65, and 3×95.

  • 15 Power Snatches (115#)
  • 55 Double Unders
  • 25 C2B Pull-ups
  • 55 Double Unders
  • 35 Hand Release Push-ups
  • 55 Double Unders
  • 45 Wall Ball Sit-ups (30#)
  • 55 Double Unders
  • 35 Hand Release Push-ups
  • 55 Double Unders
  • 25 C2B Pull-ups
  • 55 Double Unders
  • 15 Power Snatches (115#)

Realized it had been a long time since I’d done a chipper, so I came up with this one. My only miss on the rope was 2 reps in after the first round of C2B. Snatches were all quick singles, chest to bar pull-ups were 5×5, push-ups were 7×5, and sit-ups were 3×15. The sit-ups with that heavier medicine ball were the hardest part of the workout. Excited I was able to do all sets of 5 for the C2B, though I maybe could have gone a lot faster  in the workout without as much rest between the sets. Finished in 18:57. I really liked that one.

I did a little bit of handstand walk practice, but was tired.

Goes by the Toes

My shoulders are tight and my legs are tired from the workout yesterday. Went to the 4pm class.

Warm-up

  • Crossover Symmetry Activation
  • 5 Rounds
    • 30s Row
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 10 Overhead Squats (PVC)
  • 10 High Pulls (45#)
  • 10 Muscle Snatch (45#)
  • 10 Overhead Squats (45#)

Weightlifting

Squat Snatch

  • 10×45#
  • 3×75
  • 3×95
  • 2×115
  • 2×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • 4 misses @ 190

Was hoping to get up near 200 today, but hit the same number as last week. Just couldn’t get the bar locked in place overhead when I got under it. Could definitely feel the roughness in my shoulders from yesterday and then after I start missing, I could feel by back extending.

Conditioning

10:00 AMRAP

  • 1 Power Snatch (155#)
  • 10 T2B
  • 10 Push-ups

The snatch was programmed to be at 75%, which would come out to be just under 140 and way too light for me doing singles, so I went with 155, which would be 75% of 205. It was a good choice. This workout is all about your toes to bars and I was able to hold 2×5 through round 8. I was trying to rush at the end so had to do 5-3-2 in round 9 and then quick singles in round 10. Didn’t wear any grips today. Push-ups were no issue and all unbroken. Finished with a score of 9+7.

I’m pumped about doing 96 toes to bars in 10 minutes, which never would have been possible two months ago. Before the workout, Weston asked how many rounds and I jokingly said 10. My first round was done at 43 seconds and then I fell in to a pace of about 1:00 per round for the next four or five before fading.

Hold On

My glutes are a little sore from the lunges. Went to the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Shoulder Stretch
  • 5 Rounds on the Rower (went about 1,250 meters)
    • 30s Easy
    • 30s Hard
  • 10 Muscle Snatch (45#)
  • 10 Overhead Squats (45#)
  • 10 Snatch Balance (45#)
  • 10 Snatch (45#)

Weightlifting

Squat Snatch

  • 10×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×170
  • 1×175
  • 1×180
  • 1×185

As I got to 170+ I really started thinking about punching the bar in to position. My only miss of the day was the first attempt at 180, but I got it on the next try. Last time I snatched 185 in the squat was during 17.3 over a year and a half ago! Shoulders and back are still getting used to the weight. With my last few attempts I had to make sure I was stable in the hole before standing up.

Conditioning

5 Rounds

  • 5 T2B
  • 5 Pull-ups
  • 5 Bar Muscle-ups
  • 250m Row
  • 1:00 Rest

I thought this was going to get nasty and it ended up going much better than expected. My bar work has improved more in the last 1-2 months than it ever has. I’m still not attempting butterfly pull-ups, which would speed things up too. Coming off the bar between movements allowed me to stay unbroken when I was up there. I rested a little extra before the bar MU and was able to hit every set of 5. Coasted a bit on the rower in the 1:55-1:58/500m pace range for the first 4 and then kicked it in for the final pulling a low 1:40-ish pace. I finished at 14:16 with rounds times of 1:58, 1:59, 2:04, 2:04, and 2:11.

Stringing Toes to Bars

Set my alarm to make sure I was up this morning for the 9am class. Feeling good after yesterday’s workout.

Warm-up

  • 2:00 Assault Bike
  • 2 Rounds
    • 10 PVC Passes
    • 10 PVC Overhead Squats

Weightlifting

  • 5 High Hang High Pulls (45#)
  • 5 Muscle Snatch (45#)
  • 5 Overhead Squats (45#)
  • 5 Snatch Balance (45#)
  • 5 High Pulls (45#)
  • Squat Snatch
    • 5×45#
    • 3×95
    • 2×115
    • 1×135
    • 1×145
    • 1×155

10:00 EMOM

  • 1 Squat Snatch (155#)

Conditioning

5 Rounds

  • 5 Power Snatches (115#)
  • 15 T2B
  • 60 Double Unders
  • 1:00 Rest

Supposed to be unbroken snatches, so with all of the toes to bars I scaled instead of fighting with 135 pounds. Was able to do 3×5 T2B every round and never died out. My endurance with the movement has improved significantly in the last month. 60-80 reps is no longer an issue in a workout. I even got all of my DU unbroken today! My rounds were 1:40 – 1:50 – 1:48 – 1:56 – 1:46, so I finished at exactly 13:00. That was a good one with all grip and shoulders.

Time for a road trip to Cedar Point!

Use the Holes

Took the day off work since I finally got my Model 3!!! Drove around all day, but made it to the 4pm class.

Warm-up

  • 400m Run
  • 10 High Pulls (45#)
  • 10 High Hang Muscle Snatch (45#)
  • 5 Pause Overhead Squats (45#)
  • 5 Snatch Balance (45#)
  • 5 High Hang Snatch (45#)
  • 5 Squat Snatch (45#)
  • 4 Squat Snatch (75#)

Weightlifting

2-2-2-2-2 Snatch

  • 2×95#
  • 2×115
  • 2×135
  • 2×145
  • 2×155
  • 2×160
  • 2×165
  • 2×170

Still not comfortable on the bottom position. I think I’m getting my feet too wide for the squat. Happy to for no misses again though and 10# more than the triple with 160 last week.

Conditioning

5 Rounds each – I go you go rounds

  • 12 Push Jerks (135#)
  • 6 Bar Muscle-ups

Alternated rounds with Weston who was doing different combinations of bar MU, C2B pull-ups, and box bar MU. I did the push jerks unbroken for 3 sets and then had to go 7-5 for the last two in order to survive. I was able to do 2×3 MU every round. I did miss starting the second set of round one, but made sure to get in big kips the rest of the way.

I started, so know the first round took me 1:18, but know knows after that. Don’t know the exact time I finished but was around 13:15. Weston finished us off at 14:31.

This was pretty fucking terrible on the shoulders. The dips on the bar muscle-ups even started to get tough after the fatigue from the jerks. I didn’t use the holes on my grips for two rounds and realized I was slipping more. So after the push jerks I put my fingers through the holes for the other rounds and my MU were smoother.

Ton of gymnastics reps on the bar over the last three days. Time for a rest day!

Lower the Power

My glutes and legs are sore from the the split squats. Went to the 4pm again.

Warm-up

2 Rounds

  • 30 Double Unders
  • 15 PVC Pass Throughs
  • 10 Push-ups

Weightlifting

  • 5 High Pulls (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 Overhead Squats (45#)
  • 10 Snatch Balance (45#)
  • 10 Power Snatch (45#)
  • 3 Power Snatch (95#)
  • 3 Power Snatch (125#)
  • 1 Power Snatch (135#)
  • 1 Power Snatch (145#)
  • 1 Power Snatch (155#)

E30S – 10:00

  • 1 Power Snatch (165#)

My feet starting catching wide somewhere around rep 8, so today was a good time to work on dropping into a lower power snatch. Was a bit odd and uncomfortable, but I was getting the hang of it by the end.

Conditioning

5 Rounds

  • 60 Double Unders
  • 12 Dumbbell Bench Press (50# DBs)
  • 6 Bar Muscle-ups

I broke up the dubs into sets of 20 again, hoping to keep my heart rate down. Bench presses were all unbroken, though after the second round reps 8-12 definitely got slower. I was expecting to jump up and knock out 6 unbroken every round (or at least a few), but then I missed my very first muscle-up. Oh shit! Plan B. I focused on my movement and knocked out two reps. Sets of two was the new goal. Most of those sets were not easy, but I made it without missing again. I could feel the fatigue in my pulling muscles right from the first round. Maybe from the strict toes to bars yesterday or from 20 heavy snatches. Going right after bench press was tough as well. I finished in 14:58.

Had my first protein shake in 5.5 months after I stopped supplements to fix some concerning lab results.