Ugly Reps

I know I pushed it on Tuesday because I got a headache a few hours later. My plans for the week changed a bit and I walked 18 holes yesterday, so didn’t get to the gym. I’m subbing in a league tonight, so I did yesterday’s gym WOD during lunch.

Warm-up

  • 5:00 Airdyne (1.47 miles)
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 2×115
    • 2×135
    • 1×155
    • 1×165

Conditioning

10 Rounds

  • 200m Run
  • 1 Power Snatch (175#)

I’m thinking these were supposed to be squat reps, but that’s a no go for my shoulder. I took the 80% off my all-time max though, which I haven’t hit in years. Really wide feet on every catch, but was able to go 10/10 and finish in 13:54. During my last run I realized I wasn’t doing the 3-step breathing.

Active Life – Shoulder Abduction 3

3 Sets

  • 10/10 Single Arm High Pull (25# DB)

These are cool. Especially concentrating on slower down than up.

In other news, I got a treadmill for the garage gym!

2018 Regional Event #4

Believe it or not my quads were still tight yesterday. Went to the gym at noon today.

Active Life – Shoulder Abduction 1

2 Sets (per arm)

  • 50m Single Arm OH Carry (50# DB)

Accessory

  • 10 Sumo Deadlifts (45#)
  • 10 Sumo Deadlifts (95#)
  • 10 Sumo Deadlifts (135#)
  • 3 Sets
    • 15 Sumo Deadlifts (165#)
    • 45s Bent Hollow Body Hold

Had planned on four sets, but my back was feeling tight and I knew there were all of the snatches and burpees coming up, so cut back to three sets.

Conditioning

2018 Regional Event 4 (Using the women’s weights!)

  • 2 Rounds
    • 10 Snatches (125#)
    • 12 Bar-facing Burpees
  • 2 Rounds
    • 10 Snatches (75#)
    • 12 Bar-facing Burpees

Warmed up my snatch with 5×45, 5×75, and 3×105. All singles with 125# and 6-4 on both sets with 75. I wanted to go unbroken on the lighter weight so bad but just didn’t have it. I tripped over the bar on the very first burpee, but felt good after that. Was actually able to speed through the last set of 12. I finished the first 2 rounds at about 4:40 and it took close to 30 seconds to pull the 25# off each side. Finished in 8:35 and was feeling pretty good about my effort until I checked the Women’s Regional leaderboard, where I would rank #256. Those athletes are fit!

Midline

4 Sets

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

Haven’t done this in a really long time and it showed. The goal is unbroken, which I’ve never been able to accomplish and today was no exception. I got the first two rounds unbroken and then took several breaks. Finished up in exactly 5:00.

All The Rowing

Went to the 4:30 class again. My back is a little tight after yesterday’s workout.

Warm-up

  • 2 Rounds
    • 10 PVC Passes
    • 10 PVC OHS
    • 30s HS Hold
    • 1:00 Row
  • 45# Snatch Warm-up

Weightlifting

  • 3x30kg Squat Snatch
  • 3×95# Squat Snatch
  • 3×115# Squat Snatch
  • 3×135# Squat Snatch
  • 2×135# Squat Snatch
  • 2x2x145# Power Snatch
  • 2x1x165# Power Snatch

My shoulder was very uncomfortable in the hole and I was not able to feel stable, so I actually missed the 3rd rep of the second set with 135#. Switched to powers after that and those were easy.

Conditioning

Partner Workout

  • 100 cal Row
  • 100 DB Thrusters (40# DBs)
  • 100 cal Row

Partnered up with Weston and Michelle joined us as well, going at the same time as Weston. We did 25 cals each time (20 for the women) and did 10 thrusters at a time. I felt good on the rower but those thrusters are terrible with dumbbells. The 50# DBs would have been miserable because we both wanted to drop the 40s in the last two sets. We finished at 14:54

 

2018 AGOQ #4

I’m a little bruised up on my collarbone from the cleans, but feeling good otherwise.

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3x each leg)

  • 10 Box Step Ups (24″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Got the ticker going1

Conditioning

Warmed up snatches with 5×45, 5×75, 3×115, and 3×145.

2018 Age Group Online Qualifier #4
5:00 AMRAP

  • 9 HSPU
  • 6 Bar-facing Burpees
  • 3 Snatch (165#)

Holy fuck when I got that first snatch! My feet were getting really wide on every catch. I did every set of handstand push-ups unbroken though the 2nd and 3rd rounds were a bit slower. Felt pretty good on the burpees. Did exactly 3 rounds.

Active Life – Back Max

12:00

  • 8/8 Bottoms Up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#)
  • 8/8 Suitcase Deadlift (88#)
  • 8/8 Single Arm Push Press (50#)

After cruising through round 1 I picked it up so I could get through 3 rounds and was able to.

Gettin’ The Worm

My body feels a little tight from yesterday, but my back seems to be solid. Out in the garage by 9am because I’m leaving for Europe this afternoon. I don’t remember the last time I worked out so early.

Active Life – Hips

Workout – 15:00

  • 12 Side Shuffles (5m)
  • 10 Walking Lunge (20# DBs)
  • 10 Kossacks
  • 50/50m Single Arm Waiters Carry (35#)

It’s nice to finally be able to open the garage and do these walks outside instead of pacing back and forth 5 meters at a time. From the back of my garage to the street is right around 25 meters. Got through 4 rounds, the shuffles, and the lunges.

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

Did 2 sets of 5 snatches with the empty bar. Probably should have done some dubs.

15-10-5 Snatch (75#)
60-40-20 Double Under

All snatches were unbroken. I missed a dub right off the bat and then at 32 reps. Missed at 14 in the second round. In the last round I dropped my rope and it wrapped around the bar slowing me down. Then I missed at 7 reps and missed again. Finished in 3:46. Could get close to 3:00 without all the screw ups.

Active Life – Back Max

4 Rounds

  • 50s Overhead Barbell Hold (165-135-135-135#)
  • 50m Double Front Rack Carry (50# DBs)

I was shaking so bad and barely made it through with 165 so I dropped down for the rest and still struggled. My wrists get so sore from these. Finished in 11:40.

Glad I got that in. Hopefully I can get in some bodyweight workouts and running over the next week. Mowed the lawn right after and time to pack and get to the airport!

Tight

Went to the 4:30 class.

Warm-up

10:00 EMOM (alt)

  • 15 Row strokes (10 cals)
  • 3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans

I used 20-20-20-30-40 kg for the complex.

Weightlifting

Warmed up my cleans with 3×60, 3×70, and 3×80 kg.

10:00 EMOM

  • 3 Power Cleans (90kg)

First rep had a 3 second pause at knees, so I used the same weight as last week. Dropped every rep though because of the extra time under tension and with all of the snatching coming up in the metcon.

Conditioning

9:00 AMRAP

  • 1-2-3… Power Snatch (115#)
  • 2-4-6… Row cals

I went unbroken for the first 3 sets of snatches and kind of wish I had gone unbroken as long as I could. After a few rounds I tried to settle in at 1050-1100 cal/hr and then pushed the pace on my final round. Got through the round of 8 snatches and 16 cals just before time ran out. With calorie rollover the display read 79 cals, which is an extra 7.

Active Life – Back Max

15:00 AMRAP

  • 10/10 Turkish Sit Ups (35# KB)
  • 10 Alternating Single Leg Deadlift (35# DBs)
  • 10/10 Single Arm Split Press (26# KB)

Stayed after class to do this even though my back was already feeling tight. Thought it might help to get some more movement in there. Got through 4 rounds.

March Monday

My calves are a little sore from the ankle moves again, but not bad.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski Erg
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing

Worked up with 6/6 Single Leg Deadlifts at 45# and 95#.

Workout – 6 Sets (3/leg)

  • 6 Single Leg Deadlifts
  • 20s Bent Knee Hollow Body Hold

I used 125-145-165#. The right leg definitely has a harder time than the left.

Conditioning

5:00 AMRAP

  • 5 Ring Rows
  • 5 Power Snatches (75#)

Got through 6+8.

Active Life – Back Max

5 Rounds

  • 15s L Hang
  • 10 Curl-ups (3s hold)
  • 30s/30s One Arm Farmer Carry (53#)
  • 10 Alternating Push-up Ts

Didn’t realize it should have been 5 seconds on the curl-ups. Kept moving and finished in 18:15.