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.

More Toes to Bars

I was whooped after that workout yesterday. Sat on my chair for a few hours before I got the motivation to get up and do some this around the house. Made a new organizer for the garage gym. Went to the 4pm class today.

Warm-up

  • 2x 30s Couch Stretch (each side)
  • 2x 30s Figure 4 Stretch (each side)
  • 20 PVC Pass Throughs
  • 2:00 Assault Bike
  • 10 Pause Overhead Squats (45#)
  • 5 High Pulls (45#)
  • 5 Muscle Snatch (45#)
  • 10 High Hang Squat Snatch (45#)

Weightlifting

Squat Snatch

  • 3×75#
  • 3×95
  • 3×115
  • 3×125
  • 3×135
  • 3×145
  • 3×150
  • 3×155
  • 3×160

My shoulder was still holding up and the lifts felt pretty solid. I don’t think I’ve squat snatched this much since 17.3! Guess I was doing all powers after the back tweak in the Open that year and then this year I’ve been letting my shoulder recover.

Conditioning

E3M – 5 Sets

  • 200m Row
  • 15 Kettlebell Swings (70#)
  • 15 T2B

Was pulling 1:40 or less every round. I was able to do 3×5 toes to bars for the first four rounds and then 5, 3, and 7 quick singles in the 5th round. My splits were¬†2:04 – 2:02 – 2:05 – 2:12 – 2:17. That’s enough T2B for this week after 72 yesterday and 75 more today. Seems like my endurance with them is finally getting better.

Thirty on the Bar

My legs are a little tight from yesterday, but not really sore yet. Few other people seem destroyed, but I had missed the previous days workout. Went to the 4pm today.

Warm-up

  • Crossover Symmetry Activation
  • Hang Snatch High Pull
    • 2x5x45#
    • 5×95
    • 3x5x115

I don’t think I’ve ever done the pulls from a hang before. Thumbs are not used to hook gripping that much.

Weightlifting

Power Snatch

  • 3×95#
  • 3×115
  • 3×135
  • 2×155
  • 1×165
  • 1×175
  • 5x1x185

Supposed to be 5×1 @ 75% of 1RM, which would be 165 pounds. I was feeling good and haven’t put up much weight in a while, so I wanted to push it. I was catching with my feet much wider than I’d like, so on the last couple I tried to catch narrower. I wasn’t dropping under enough, so they were kind of ugly. Glad I can still easily get the weight up there though.

Conditioning

  • 100-80-60-40-20 Double Unders
  • 10-8-6-4-2 Bar Muscle-ups

I stopped every 20 double unders to keep my heart rate down for the muscle-ups. I think I had 4 or 5 misses. On the bar I went 6-3-1, 5-3, 6, 4, and 2. I wasn’t thinking hips enough in that second set of round one or I could have gotten the set of 4. Other than that I’m really happy with my sets, especially getting the set of 6 so late into the workout. Took me 9:29 to finish.

Bar muscle-ups have been feeling so good. I wonder how fast I can do 30.

My shoulder is feeling so much better, so hopefully I can get on the rings again soon.

Pain Free Squat Snatches

Was a nice day yesterday so I went golfing. Went to the 4pm class today.

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • 3 Rounds
    • 10 PVC Pass Throughs
    • 5/5 Single Arm Dumbbell Overhead Squat (25#)
    • 5 Sotts Press (PVC)

Weightlifting

Warmed up with 45-75-95-115#. Wasn’t sure how my shoulder would feel and didn’t have any pain!

10:00 EMOM

  • Squat Snatch + 2 OHS (135#)

Felt great actually! Seemed like I was easily diving under the bar and stability felt just fine. Big difference compared to a month or two ago when I was failing 135# squat snatches because it hurt to catch.

Conditioning

2018 Team Series Event 6 – 2 Rounds (w/ partner)

  • 100 cal Row (switch every 25 cals)
  • 50 Handstand Push-ups

Paired up with Tom and I went first. We crushed the rows. Went 15-10 HSPU in the first round and then 10-10-5 in round two. Finished in 13:22.

It started pouring, but was only a small cloud so I stuck around and did Crossover Symmetry Recovery. Going to try to get this in more often so I can hopefully get back up on the rings and back to butterfly pull-ups.

Running out of Clock

Out in the garage a bit before 4pm.

Active Life – Bulletproof Shoulders 12

3 Rounds

  • 10/10 Single Arm KBS (35#)
  • 10/10 Suitcase Deadlifts (53#)

2 Rounds

  • 100m/100m Single Arm Farmer Carry (70#)
  • Nerve Flossing: x 10 palms down and palms up
  • 30s Rest

Supposed to be 70 meters with 88 pounds, but I didn’t want to use the handle with plates and 70 pounds is the heaviest KB I have so I walked 100 meters.

Strength

  • 6 Weighted Pull-ups (20#)
  • 5 Power Snatches (45#)
  • 6 Weighted Pull-ups (20#)
  • 5 Power Snatches (75#)
  • 6 Weighted Pull-ups (20#)
  • 5 Power Snatches (95#)
  • 6 Weighted Pull-ups (20#)
  • 5 Power Snatches (115#)
  • 6 Weighted Pull-ups (20#)

Figured I might as well warm up my snatches in between the sets of pull-ups.

Conditioning

E2M – 5 Sets

  • 5 Touch-n-go Power Snatches (135#)
  • 20 Hand Release Push-ups

Made it through! First round of snatches was done with 1:44 left and push-ups done with 1:03 left. I think I kept the same pace for the second round of snatches, but then every round got slower. Push-ups got slower every single round. My final round of snatches was done with 1:35 left and after the push-ups there was only 12 seconds to spare. I don’t think I would have made it through a 6th round in two minutes.

Open Feel

Went in for open gym at noon.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 10 PVC Passes
  • 3 Sets
    • 30 Lateral Hops (over empty bar)
    • 5 Power Snatch (45#)
    • 5 BTN Snatch Grip Push Press (45#)
    • 5 OHS (45#)

Conditioning

8:00 AMRAP

  • 8 Power Snatch (95#)
  • 8 Bar-facing Burpees

Looks and felt a bit like an Open workout. I did 2×4 for every round of snatches. First round was done in 1:00 and I knew that wasn’t going to continue. The next two rounds were right around 1:30. Finished with 5+11.

Accessory

5 Sets

  • 3 Rope Pulls
  • 7 Evil Wheels
  • 10 Pistols

Been far too long since doing pistols. Could really feel them in my hips and I’m sure my knees will be complaining tonight and tomorrow.