## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

## A Little Load

Damn my abs are sore today from those knee raises! Back is a little tight too. Went to the 5:30 class and tried adding a little loading.

### Warm-up – 3 Sets

• 8 Toe Touches
• 8 Strict Pull-ups
• 8 Burpees

### Strength

• 2×10 with 35# KBs
• 2×10 with 44# KBs
• 2×10 with 53# KBs

I wasn’t going to try doing deadlifts with the bar so this was good to get in some reps.

### Conditioning

12:00 AMRAP

• 3 Bear Complex (45#)
• 18 Wall Ball (14#, 10′)
• 8 Step-ups (24″)

Was thinking of substituting something but after I picked up the bar it felt fine so I went with it. Going light on wall balls is always nice. I did everything unbroken and quickly moved from one movement to the next. Finished 6 rounds, the bears, and 16 wall balls.

## Scale to Get More Reps

### Warm-up

After realizing the aerobic pace yesterday I better step it up in these warm-ups. Did 5:00 on Airdyne for 1.74 miles 2.8 km.

### Strength / Accessory

• 3×15 Strict Pull-ups (blue band)
• 3×10 Rack Chins (feet on bench in L position)
• 3×10 Wide grip pull-ups (blue band)
• 3×20 DB Curl (8#)
• 2×20 Shoulder IYTs (Crossover Symmetry – purple)

Wanted to use a band to be able to get in the higher reps but even that wasn’t easy. I don’t have my adjustable dumbbells home yet so my only choice was the really light ones.

### Conditioning

12:00 AMRAP

• 10 HR Push-ups
• 10 Air Squats
• 20 Box Step-ups (18”)

Planned on 15 air squats but made the decision during the first set to cut it back to 10. Wasn’t even able to do a single air squat until a few days ago. Loosed up a couple of rounds in and probably would have been fine. Heart rate didn’t get too high but worked up a little sweat even in the cooler garage. Finished 7 rounds plus the push-ups, squats, and 16 of the step-ups. I had to switch it up from only doing Airdyne conditioning and this was a good intro back.

Hoping to be able to pick up a barbell at the end of the week. Feeling much better but I can still feel the tweak here and there throughout the day.

## 2ewsday Substitutions

Last night I was feeling wrecked after the workout, which didn’t even seem like much compared to some of the days we’ve had in this program. My shoulders were dead and my energy levels were sapped! Shoulders are still feeling it today and my back is about the same as it was yesterday.

### “2ewsday Mash-Up”

• 21-18-15-12-9-6-3
• Step-ups (24″)
• DB Thrusters (40# DBs)
• 10:00 Rest
• 3 Rounds
• 500m Row
• 20 Burpees over Rower
• 100 DU

The first part was written with Assault Bike calories again (like Saturday) and 95# thrusters. I didn’t feel like doing that many reps with the 50s, so I scaled back to 40s. It was a good call because it kept me relatively close to Bryan who was using a barbell. Because of the pairing with thrusters we didn’t use weights for the step-ups, but did go for the higher box. I did my thrusters in sets of 12-9, 10-8, 10-5, and the rest unbroken. The 40s were much easier than the workout we did last week using 50s, where we went up from 3 and I had to break up the 15 into 3 sets! Legs were really burning from this combination with the step-ups though. Took me 11:49 to finish, which I was pretty happy with. I don’t feel I took too long of rests between sets.

Recovered pretty well during the 10 minute rest, but didn’t want to go out too hard on the row, knowing we were in for a long one. I don’t remember my split but I think it was over 1:55. The burpees were fucking terrible and never seemed to end. My double unders were pretty good, able to do mostly sets of about 20 and a few larger sets. My second row felt awful. I wasn’t paying close enough attention but maybe a 2:04-2:06 and then picked it up a bit on the final one closer to 2:00 I think. I could be way off on those estimates. Finished at 40:23 on the clock for a time of 18:34 on part 2.

Got a little lung burn from this bad boy. Haven’t done a metcon that long where I was constantly moving.

## “Danny”

Didn’t eat the breakfast I wanted to and it hurt me in today’s workout. Went in at 11:30 and we had a big group today, like old times! Everyone was kind of doing different things to get going. I warmed up with a little bottom squat hold and 10 empty bar thrusters.

### Thruster Attack Week 9 Workout 1

• 3 Cycles
• 3 Rounds
• 20s Thrusters(75#)
• 10s Rest
• 30s Rest

Yuck! Still stuck to all sets of 9. Was really feeling this one during the long break before we started the workout.

### Conditioning

“Danny” – 20:00 AMRAP

• 30 Box Jumps (24″)
• 20 Push Press (115#)
• 30 Pull-ups

I did step-ups right from the start. First round I did 8 and then 7 leading with each leg but the rest of the way I switched legs every 5 reps. Push press felt good even after the thrusters, probably due to all of the thrusters building up my strength endurance. Was able to go 11-9 each round. I did all sets of 5 on the pull-ups. My biggest issue was lungs in this one. Taking longer breaks than I should have needed. Made it through 3 rounds, the step-ups, and 16 (11-5) of the push presses.

## Fifteens

Was thinking about doing “Linda” to finish out the year just like in 2015, but we weren’t up for it today and my back has been a little rough this week so would not have been the best idea. I actually didn’t even get out of bed until almost 10:30. I can’t remember the last time I was in bed past 10. Worked out with Bryan and Doug at noon. Did some bottom squat holds and shoulder stretching to warm-up.

### Gymnasty

15:00 EMOM (alt)

• 5 Strict Pull-ups
• 7 Strict Ring Dips
• 10 Pistols

Been a long time since doing a pistol. Always rough to get the feel for them again but then after 10 reps or so it comes back.

### Conditioning

15:00 AMRAP

• 20 T2B
• 10 Bar-facing Burpees
• 20 Hang Power Snatches (75#)
• 10 Step-ups (24″)

Went much smoother than we expected. I surprised myself by being able to stick to sets of 4 toes to bars the entire way. Went 8-6-6 on the snatches and should have tried 11-9 or something like that. I figured I’d end up doing step-ups instead of box jumps and when I got to that movement in the first round it was an easy decision. Finished 3 rounds plus the T2B and burpees. Might have been able to get in one snatch, but collapsing to the ground felt like a better idea.

Feels good to be back into some kind of consistency. I think I’m going to join Bryan on the Hybrid Performance WOD program starting this week, though still finish out these last few weeks of the Thruster Attack.

## Multiples of 3

Late workout around 9pm. Warmed up with an easy 5 minutes on the Airdyne.

15:00 AMRAP

• 12 Sit-ups
• 9 Step-ups (24″)
• 6 Power Snatches (75#)
• 3 Strict Pull-ups

Did 9 rounds plus 6 sit-ups. Where’s my pecan pie?