Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.
Warm-up – 3 Sets
3/3 Turkish Get-ups
5/5 KB OHS (35#)
10/10 Single Arm Single Leg RDL (35# KB)
10/10 Single Leg Glute Bridges (pause)
25 Ring Dips
25 Deadlifts (135#)
25 Step-ups (24″)
25 MB Cleans (20#)
I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.
My back still isn’t normal yet. Hit the gym at noon with the gang. Warmed up with some shoulder stretching and bottom squat hold. Would get loose in the first few minutes of the EMOM.
20:00 EMOM (alt)
15 MB Cleans (14#)
I planned to use the 20# and had it out, but switched just before we started. Figured I’d play it safe and not blow out my back. It was a good call because my legs were burning during the last 5 reps of each set in about the 6th round. It also allowed me to focus more on good positioning and keeping my head up. I did 4×5 on every round of push-ups and was starting to really slow down in the last few rounds.
Wore my grips and set a goal to do all of the pull-ups in sets of 10. Success! After each set I dropped, turned around, took a few steps across the gym, turned back around, walked back and did the next set. Wanted to do box jumps, but again, step-ups were much better for my back, especially after 150 medicine ball cleans. Finished in 6:40.
Tried something new with the tempo rows. Could have done 85-95 pounds.
1:00 Work / 1:00 Rest until complete
75 MB Cleans
50 Box Jumps
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.
Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.
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
Double Kettlebell Deadlifts
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.
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.
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.
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.
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.
DB Thrusters (40# DBs)
20 Burpees over Rower
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.