An Extra 27

Felt good after the workout yesterday and since. Was up really early this morning and made it for a packed 9am class.

Warm-up

3 Rounds

  • 20 Reverse Lunges
  • 10 Pendlay Rows (45#, 2s pause)
  • 10 Squat Jumps
  • 10 Good Mornings (45#)
  • 1:00 Airdyne

Cleans

  • 10 Full Grip Elbow Punches
  • 10 Tall Muscle Cleans (45#)
  • 10 Hang Power Cleans (45#)
  • 5 Power Cleans (95#)

Conditioning

27-21-15-9 – “Eliza-Plus”

  • Power Cleans (135#)
  • Ring Dips

I did power Elizabeth in March and it took 7:24, so I was thinking this could get close to double that time. Singles all the way on the cleans, but I didn’t mess around when I was at the bar; pick it back up. Mostly triples for ring dips with 5-6 doubles sprinkled in during the middle two rounds. Finished in 12:26, so better than expected. I need to work on my kip.

Chin Meet Bar

Almost bailed on working out at the last minute, but the garage was already warm and I want to have the day tomorrow to do other stuff.

Active Life – Single Leg Bias

Warm-up

  • 10 Sumo Inchworms
  • 10 Sumo Stance Good Mornings (45#)
  • 10 Sumo Deadlifts (45#)
  • 10 Sumo Deadlifts (135#)

Workout – 3 Sets

  • 15 Sumo Deadlifts (165#)
  • 10/10 Sciatic Nerve Flossing

Conditioning

10:00 AMRAP

  • 2 Strict Chin-ups
  • 4 HR Push-ups
  • 6 Squat Jumps

I’ve done some similar variations of this but think they are usually 3-4-5 reps. My triceps and general upper body are sore from Wednesday. Smacked my chin on the descent in the second to last round. Ended up with exactly 17 rounds.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization (35#)
  • 10:00
    • 10 Glute Bridges (3s hold)
    • 10 Curl Ups

Made it through 4 sets plus the glute bridges.

Music of the day was the Black Panther soundtrack.

Felt it Coming

Made it in for the 10am.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 1-2-3-4-5
    • Burpee
    • Squat Jump
    • American KBS (35#)

Lifting

Power Snatch + OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • E90S – 5 Sets
    • 3×135

It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.

It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦

Gymnastics

E90S – 5 Sets

  • 30s Handstand Hold

I did these while everyone was doing the cleans. Should have done at least 45 second holds.

Conditioning

Team with Jason and Gavin:

  • 9 Prowler Sprints (1 set 135# & 2 sets 180#)
  • 72 Burpee KB Thrusters (2×26#)
  • 800m Run

We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.

Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.

Bench Press

donut-recovery

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x230
  • 3×20 alt Incline DB Bench Press (50#)

My bench press has been feeling really really good!

Shoulder Press

  • 8×95#
  • 4×115
  • 4×130
  • 3x4x140

Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.

Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.

 

Quick One

So my back tweak yesterday is nothing like where I was done and out for a week. Moving a little gingerly, but was able to mow the lawn and rake yesterday. Did more raking today. Out in the garage around 8pm after procrastinating all day. Since I skipped going to the noon workout today I figured it was a good day to get in the Performance Plus programming and make tomorrow a shorter workout.

10:00 EMOM (alt)

  • 20 Squats with feet together, holding 15# plate with straight arms (video)
  • 10 Plank Plate Pops on 45# comp plates (video)

Could tell I was getting warmed up and used to the feet together squatting because I got faster every round. Nice little burn with these two. Neat movements.

10:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 9 Squat Jumps

Didn’t want to do anything with loading so all bodyweight seemed like a good idea. I’ve done a few similar workouts before. Got through 13 rounds plus the 3 pull-ups. That did the trick! All done is less than 30 minutes.

Chesty Snatches

My back belt much better yesterday, but will take it easy this week. In early at 2pm with the guys.

Warm-up

3 Sets

  • 1 Legless Rope Climb
  • 8 Strict HSPU
  • 10 Squat Jumps

I did this warm-up since I was skipping the back squats. They had to do max reps at 70%.

Snatch

Work up to 3 sets of 5 @ 70%.

  • 3x3x45#
  • 5×95
  • 5×135
  • 5×155
  • 2x5x165

I did all powers to keep the stress of my back, which sometimes acts up in the bottom of the squat when snatching or doing OHS. The 155 is officially my 70%, but my snatch isn’t where it should be, so the extra 10# was no problem.

Conditioning

5:00 Cycles

  • Buy-in: 3 Rounds of “Chesty” before snatches
    • 5 C2B Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • Snatches
    • 15 @ (135/95#)
    • 12 @ (165/115#)
    • 9 @ (185/125#)
    • 6 @ (205/135#)
    • 3 @ (225/145#)

One of those bonus round workouts we’ve seen in the open. You get a 5:00 clock to start and must complete 3 rounds of “Chesty” and the associated snatches to “earn” another 5:00. You can start on the next cycle as soon as you finish the snatches to try to get ahead of the clock, banking up extra time.

First three rounds were no issue, as suspected, though my squats were too slow. I thought about doing triples so started with a double at 135# and quickly changed to singles. Breezed through them. Next cycle of “Chesty” I was getting even slower with my squats and started using my hands to push off of my knees, hoping to save my legs some for the snatches. I could have changed the weight on the bar faster too.

The snatches with 165# were challenging, but I was still able to power each one, taking about 10 seconds per rep. Or at least that’s what I was seeing on the clock as I tried to rush the last 30 seconds. I finished 10 of the 12 reps. Needed to be there about 15-20 seconds sooner and I would have been able to move on.

Doing rounds of “Cindy” with chest-to-bar pull-ups was a fun twist and wasn’t causing me any issues. I don’t know I’d want to do it for a full 20 minutes though.

Gymnastics

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

I did all sixes plus an extra 2 at the end last time we did this. Goal today was sets of 7 and initially I was even thinking 4×7 and 4×6 would be nice to accomplish. Got through the first 7 sets of 7 unbroken and hit my wall in the final set, having to do 4-2-1. 56 total reps, which is a 6 rep improvement. Makes a big difference when I can remember to keep my legs straighter. Muscle memory is still hard to overcome though.

Civil War

My upper back and traps are sore. Maybe from the plank walks? Or maybe pulling the cleans since I haven’t done much of them lately?

Warm-up

  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 15 Reverse Hyper (210#)
  • 3 Sets
    • 10 Squat Jumps
    • 10 Band Pull-aparts (green)
    • 20 Plyo Lunges
  • 9 Back Squats (45#)
  • 8/8 Landmine Rows (45#)
  • 9 Back Squats (135#)
  • 8/8 Landmine Rows (55#)

Those squat jumps and lunges got the legs burning!

Strength

E3M – 6 Sets

  • 9 Back Squats (185#)
  • 8/8 Landmine Rows (60#)

Tried to activate my hamstrings and glutes again. Bumped up the weight on the landmine rows. Drenched by the end of these.

Conditioning

Regional 11.3
21-15-9

  • Deadlifts (315#)
  • Box Jump (30″)

Wasn’t sure if I would go Rx on this, especially since I haven’t pulled over 300 in about 7 weeks. Felt ok warming up and knew I’d be good if I broke it up. Warmed up with 5×185, 3×225, and 3×275 on the bar. I’ve only done this once before (8:32) and completely underestimated the deadlifts, so today I went with all sets of 3. Worked much better and finished in 7:56 (36 second PR) not feeling nearly as bad as I did 2 years ago.

Gymnastics Strength

  • MAX Push-ups
  • Rest 2:00
  • 2 Drop Sets w/ 2:00 rest

Started dying in the low 20s but held on for some more slow reps and ended at 35, which is far from my best. Was going to shoot for 15 in the drop sets, but breezed through that so did 20 both times. That extra rest time after the “max” set I think helped to recover more from the metcon.

Will do ROMWOD this afternoon (and did end up doing Crossover Symmetry Iron Scap in the evening). Movie time tonight for Captain America: Civil War!

Still No Strict Pull-ups

Feeling a little fatigued this morning.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 15s Bar Hang
    • 10 PVC passes
    • 10 Squat Jumps
  • 8 Shoulder Press (45#)
  • 6/6 OH Reverse Lunge (45#)
  • 8 Shoulder Press (75#)
  • 6/6 OH Reverse Lunge (75#)

Strength

E3M – 6 Sets

  • 8 Shoulder Press (95#)
  • 6/6 OH Reverse Lunge (95#)

Last two sets got rough with all that time overhead.

Gymnastics Strength

E2M – Ring Rows (4 Sets, feet elevated)

Start with a max reps set and then the other 3 sets are at 50% of that number. I got 16 so my drop sets were 8s. Tried to do strict pull-ups while warming up and still a no-go for my shoulder. I was able to do a couple of chin-ups, but still don’t feel the greatest. I’ll keep resting it and working on rehab stuff. :-/

Conditioning

  • 5-4-3-2-1 Cleans (165#)
  • 5-4-3-2-1 Deadlifts (165#)
  • 10-8-6-4-2 Pull-Ups

My goal was to pick a challenging weight to go unbroken. Original thought looking at this workout was 185, which I think is doable, but would require more rest between the pull-up bar. I did everything unbroken with 165# even going straight into the deadlifts with my hook grip, which sucked and made holding the bar for pull-ups more challenging. I had to do kipping because butterfly make it feel like my shoulder is going to fall off. Finished in 3:26. Should have moved faster between barbell and rig and back.

Did Crossover Symmetry Iron Scap and will hit ROMWOD tonight.