42 Minutes

Switched up my week since the forecast called for rain today, so I talked 18 holes yesterday instead of getting in a workout. Went to the gym at 11 today with Brandi and did the programmed workout.

Warm-up – 3 Sets

• 12 cal Row
• 12 Plank Push-ups
• 12 Ring Rows

Conditioning

• E3M – 4 Rounds
• 30 Wall Balls (14#, 10′)
• 15 Burpees
• 3:00 Rest
• E3M – 4 Rounds
• 30 OH Lunges (45#)
• 15 Step-ups (24″)
• 3:00 Rest
• E3M – 4 Rounds
• 15 cal Row
• 15 V-ups
• 15 OHS (45#)

Didn’t take much to decide to use 14# for the wall balls. Knew rest would be valuable and wanted to be able to keep going unbroken. Made the right choice. The first set of movements were by far the worst on the lungs. I used an empty barbell for the OH lunges and squats. The second set of movements were a huge leg burner and I did the step-ups instead of box jumps to help save my back. I increased my pace on the rower each round, starting at about 1,200 cal/hr and doing about 1,400 in the 4th round.

It took about 1-1.5 rounds to get a feel for each group of movements. I think I was faster on rounds 3-4 of each grouping. Overall probably averaged just over 1 minute of rest each round. Haven’t done something like this in a long time; it was a solid 42 minute grind.

All Unbroken

On Tuesday I traveled back from up north and chilled for my 38th birthday. Yesterday I ended up getting busy organizing some areas of the house and putting together a big haul of clothes to donate. So it ended up being another rest day. Went to the 4:30 class today.

Active Life – Singe Leg Bias

Warm-up – 3 Sets

• 8/8 Eccentric Ankle Dorsiflexion

Workout

• 10/10 Single Leg Deadlift
• 45#
• 95#
• 3 Sets @ 125#

Class Warm-up

5 Sets

• 4 Snatch Pull
• 3 Tall Muscle Snatch
• 2 OHS
• 2 Hang Power Snatch

I did 3 sets with 45# and 2 with 75#.

Weightlifting

1-1-1 Snatch High Pull + Hang Snatch

• 95#
• 105
• 115
• 135
• 145
• 155
• 165

Conditioning

27-21-15-9

• Wall Ball (20#, 10′)
• MB Sit-up (20#)
• Step-up (24″)
• Push Press (75#)
• Row calories

Kept everything unbroken. Good mix of movements to keep things moving. Finished in 19:12.

Active Life – Back Max

3 Rounds

• 100m/100m 1 Arm Farmer Carry (62#)
• 5 Pallof Press Series (blue band, 2 breath hold)
• 5 Evil Wheels
• 12 Good Morning (95#)

I only did 5 of the Pallof Presses at each of the 4 positions today, so ended up being 20 per round total instead of the ridiculousness that was 5 series of 3 per position. In the last round of evil wheels I slowed down on each rep. Need to start doing that all the time.

Twenty Fives

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)

Conditioning

• 2 Rounds
• 25 Ring Dips
• 25 Deadlifts (135#)
• 2 Rounds
• 25 Pull-ups
• 25 Step-ups (24″)
• 2 Rounds
• 25 Push-ups
• 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.

Not More Barbell

The gym programming was doing a whole lot of C&J work today. After pretty much an hour of snatching yesterday I didn’t want to push my luck with so much more barbell work. So I fitnessed in my garage.

Warm-up – 10:00 AMRAP

• 5/5 DB Shoulder Press (30#)
• 10 Russian KBS (53#)
• 10 Sit-ups
• 10 Step-ups (18”)

Good mix. Get through 5+32.

Strength – Shoulder Press

• 8×45#
• 8×75#
• 8×95#
• 8×105#

Shoulder was very uncomfortable, so that was enough of that.

Conditioning

• 20-16-12-8-4 Sandbag Bear Hug Lunge (100#)
• 50-40-30-20-10 Double Unders

Missed one dub at 39/40! Finished in 5:37.

Done in about 45 minutes today, but it’s been a busy week for work, so that’s good enough.

High Reps

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.

Volume Work

20:00 EMOM (alt)

• 15 MB Cleans (14#)
• 20 Push-ups

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.

Conditioning

20-30-20

• Pull-ups
• Step-up (24″)

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.

Midline

4 Rounds (Tabata)

• 20s Bird Dog Hold
• 10s Rest
• 20s Hollow Hold
• 20s Bird Dog Hold (opposite arm and leg)
• 10s Rest
• 20s Leg Lifts
• 10s Rest

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.

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.