My friend Ashley was out of town this weekend, so no Sunday workout at the gym. I used up my 2 days this week anyway with the Open workout. Headed out to the garage in the late afternoon workout. Was 55° in there so I didn’t even bother to turn on the heat.
My chest started getting sore yesterday afternoon and my shin area is still a bit tight.
Active Life – Back Max
- 8/8 Bottoms Up KB Press (25#)
- 8/8 Half Kneeling Halos (25#, around and back)
- 8/8 One Arm Suitcase Deadlift (70# KB)
- 8/8 One Arm DB Push Press (50#)
Was supposed to be 12:00 but I didn’t realize until after the 1st set, so I never started the clock. I think 3 sets would have been about right.
Warmed up a bit in the first round, which took 59 seconds. Started picking up the pace each round and was able to get the last round done in 49 seconds. Happy I was able to keep a solid pace on the air squats without any pauses.
Went to the 4:30 class.
Warm-up – 2 Sets
- 30 Jumping Jacks
- 40 Air Squats
- 20 Toe Touches
Strength – 5 Sets
- 10 Reverse Hypers (140#)
- 10/10 Suitcase Deadlifts (62# KB)
Class was doing 10×2 deadlift but I wanted no part in lifting that heavy shit.
“Fight Gone Bad” – 3 Rounds
- 1:00 Wall Balls (20#, 10′)
- 1:00 Sumo Deadlift High Pulls (75#)
- 1:00 Box Jumps (24″)
- 1:00 Push Presses (75#)
- 1:00 Row for calories
- 1:00 Rest
Didn’t realize the box jumps should have been only 20″, though I’m sure it wouldn’t have made that much of a difference. My scores per round were 109-92-90. Only a ranking of 66 on BTWB. Not a good effort. First time doing a legit FGB though. Got 32 wall balls in round on, then 24 and 23 I think. I hate SDHP and tried to be careful with my back. Box jumps were slow, but at least I jumped them all even though I don’t rebound anymore. The push press was much harder than I expected with that weight. Row just sucks at the end of 5 minutes and then one minute of rest goes by so fast.
Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.
Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!
Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.
Hybrid Push Only
- 3×10 Pull-ups
- 3×20 Rack Chins
- 3×20 Supinated Close-grip Lat Pull-downs (green bands)
- 3×15 Hammer Curls (15-20-25#)
- 3×20 Shoulder IYTs (CS Purple)
I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.
- 10 Pull-ups
- 5/5 Single Arm Front Rack Squats (25# KB)
- 100m Ski Erg
- 5/5 Suitcase Deadlifts (70# KB)
- 10 H2H KBS (50#)
I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.
I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.
Took a rest day yesterday but was feeling good. Went to the 4:30 class.
Rehab – 3 Sets
- 15 Reverse Hyper (140#)
- 100′ Right Arm Front Rack Carry (70# KB)
- 100′ Left Arm Front Rack Carry (70# KB)
Warm-up – 3 Sets
- 10 PVC OHS
- 10 PVC Passes
- 10 Jumping Jacks
12:00 EMOM (alt)
Wore grips and even the last set of toes to bar didn’t feel like I was going to fall off the bar.
- 5 Strict HSPU
- 5/5 Single Arm Suitcase Deadlift (70# KB)
- 10 Russian KBS (70#)
Bryan says, “Are you going to do them strict?”
“I wasn’t planning on it.”
“It’s only 5,” he says.
“Hmm, usually when I try that I realize it was a bad idea during the 2nd round. Fine, I’ll give it a shot. I don’t mind going slower on the other stuff.”
Surprised myself and didn’t have any problem doing every set unbroken! Seems like 5 months ago I would have struggled to keep doing sets of 5 kipping. Made it through 6 rounds, the HSPU, deadlifts, and 2 swings (6+17).
- 20 Sit-ups
- 20 Double Unders
It was programmed for 4 rounds, but I upped it. Missed 1 dub after 18 in the 3rd round. Finished in 4:56.
Don’t feel anything after yesterday’s workout.
- Crossover Symmetry Activation
- 3 Sets
- 5 Burpees
- 20 Mountain Climbers
- 1:00 Bottom Squat Hold
- 10 Shoulder Press (45#)
- 5/5 Bulgarian Split Squats
- 10 Shoulder Press (75#)
- 5/5 Split Squats (75#)
E3M – 6 Sets
- 12 Shoulder Press (95#)
- 6/6 Bulgarian Split Squats (95#)
Yuck! Close to failure on the last 3 sets of shoulder press. Did the split squats with the bar on my back again. Glad we are done with this cycle!
- 8 Rounds (Tabata)
- 2:00 Rest
- 8 Rounds (Tabata)
- 20s Double Unders
- 10s Rest
My goal was sets of 17 air squats and I managed, though had to speed up the last few on some rounds. 136 total squats. Thought the dubs were going to be horrible after the squats but I think it actually helped to relax my legs, which sounds kind of stupid to say. I only had one miss and it was to start round 2 or 3. Got 284 reps, just 2 shy of my 286 best. If I don’t have any misses and get an extra rep or two per round, that 300 might be possible. It’s hard to speed up dubs though because then you have a higher risk of missing.
- 5 One-Arm Deadlifts Right
- 50′ Suitcase Carry Right
- 5 One-Arm Deadlifts Left
- 50′ Suitcase Carry Left
Used a 70 pound kettlebell. We were outside and I have no idea how many rounds I did. Not speedy, but kept moving the entire time.
Went for a run before dinner. Hot out! Ran 2 miles in 16:17, which is 30 seconds faster than Saturday. Slowly speeding up. Started out way too fast or I think I would have been able to hold a better pace.
Will have time for ROMWOD yet later.
My legs are almost back to normal, but my upper abs are still sore today. Not sure that I’ve mentioned it in a post yet this week, but on Monday I went back to eating strict Paleo. I have a competition on October 7th so I want to go in as the best Nick I can. I’m competing in the beginner’s division, so hopefully I can be competitive. As a result of the diet changes, I’m feeling the results in only a few days.
I could really feel these in my sore upper abs. Definitely helped loosen them up though.
Take 90 second of rest between each set.
Side Bends, 3×12 (each side)
Russian KBS, 3×12
- 21-18-15-12-9 Box Jumps (24″)
- 21-18-15-12-9 Burpees
- 5-4-3-2-1 Renegade Man Makers (40# DBs)
In case you’re confused on how that WOD works, there are 5 rounds. In round 1 you do 21 box jumps, 21 burpees, and 5 renegade man makers. Then in round 2 all the reps decrease to the next number.
I finished in 12:12. Box jumps and burpees were all done unbroken. Renegade man makers were a little slower with some very short breaks, because DAMN! if you’ve ever done them you know how much they crush your soul.
- 50 Suitcase Deadlifts (88# KB)
Done for quality and weight. I took the heaviest KB we have and knocked them out by doing 5 per side at a time.