Reps and Holds

I’m a little sore from the bench presses yesterday and my back has been a bit tight.

Active Life – Warm-up

  • 30s/30s Foam Roll quads
  • 10 Eccentric Knee Flexion
  • 5/5 Lateral Box Step-ups (30″)

The step-ups should be for max height to work on hip flexion. I don’t think I could go much higher or I’d need to start pressing with the grounded leg.

Active Life – Single Leg Bias

3 Sets

  • 6/6 Front Rack Box Step-ups (30kg, 24″)

Supposed to be a moderate weight and this felt about right.

Gymnastics

10:00 EMOM

  • 3 Muscle-ups

Hadn’t done a muscle-up on the rings in ages. I had a minor issue not getting one shoulder through in set 7 or 8, but saved it and wasn’t in danger of any other misses. These felt really good.

Weightlifting

Warmed up snatches with

  • 5×45#
  • 5×75
  • 2×95
  • 2×115
  • 2×135

10:00 EMOM

  • 2 Power Snatch
    • 7 sets 155#
    • 2 Sets 165
    • 1 Set 175

My back was definitely tight, but it helped me focus. First set felt heavier than I expected. After getting going, I was feeling good so increased for the last 3 sets.

Active Life – Back Max

10:00 for quality

  • Bent Knee Hollow Hold: 3-5 breaths
  • Side Plank: 3-5 breath hold on each side
  • Superman Hold: 3-5 seconds

Was holding each position for 10-15 seconds. Got in 9 or 10 cycles through.

More Gymnastics

They wanted to do some handstand holds so I joined in. Originally had them programmed for today anyway before replacing with the back max work.

5 Sets

  • 40s HS Hold
  • 20s Rest

No met-con today, but got in a lot of good work.

Still Hot

Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.

Warm-up

  • 3 Sets
    • 1:00 Air Dyne
    • 20 Push-ups (unbroken)
  • Bottom squat hold
  • Shoulder stretching
  • 10 Air squats 
  • 4 Pistols

Had to make sure I could do some pistols before getting into it. haha

Conditioning

2 Rounds

  • 20 Pistols
  • 30 Pull-ups
  • 400m Ski Erg

Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.

Midline

2 Sets

  • 25 GHD Sit-ups (parallel)
  • Max Superman Hold

I did a 1:02 hold both times.

I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!

Women’s Thrusters

My left hamstring feels odd today. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 3 Rounds
    • 200m Run
    • 10 Goblet Walking Lunges (35#)
    • 10 Glute Bridges
    • 6 Inchworms

Strength

I wasn’t front squatting, that’s for damn sure. So I did single arm kettlebell front rack squats.

  • 10/10 @ 35#
  • 3 sets 10/10 @ 44#

The left side of my back was not feeling great in the last few reps. Uh oh.

Conditioning

  • 25 Thrusters (75#)
  • 800m Run
  • 25 Thrusters (75#)

Programmed as 18 with 115# but not for me. I warmed up with the empty bar and the back felt ok, so I figured I could try the workout. I increased the reps since I was using teh women’s weight and made sure to do both sets unbroken. Should have tried to push the run a bit more. Finished in 6:20.

Accessory – 3 Sets

  • 20 Back Rack Walking Lunges (95#)
  • 10/10 Landmine Rows (60#, pause at the top)
  • 30s Superman Hold

I wasn’t sure about the hold since extension doesn’t feel the greatest some times. It was ok though. Had to split the hold into 20 and 10 seconds each time.

When The Song Says…

It’s been some time since I got my ass out of the house for a morning workout. Went to the 10am class.

Warm-up

We played Tic-tac-toe, using big bands for the square placements and medicine/slam balls for the Xs and Os. Men vs Women. Guys went 4-0!

Strength – Thruster

  • 6×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×155
  • 3×175
  • 3×195
  • 3×215

Wore the belt with 175+. According to BTWB that was a PR for 3 reps. I thought maybe I had done 225 before, but guess not.

Conditioning

Today was all about trying some different stuff. It was fun.

“Ghostbusters” by Ray Parker Jr.

Lunge throughout the song. Drop and do a push-up whenever they say “ghostbusters” during the song.

I did walking lunges. Not very many push-ups until the final 30 seconds. Could really do it whenever “ghost” is said, which includes “ghostbusters.”

“Thunderstruck” by AC/DC

Hang. Drop and do a burpee whenever you hear “thunder” in the song.

I did my hanging on the rings, which is easier on the hands. In the beginning you wonder if you’re ever going to hang, but then you quickly start to want to do some burpees. I was able to keep up as well as hold on through all of the long hanging sections.

“America” by Neil Diamond

Start with a hollow hold and switch to superman hold whenever he says “America.”

This one did not work at all. He rarely says the word so you’re holding way too long.

Gymnastics

I did 5 legless rope climbs after that stuff.

Final Four

Hiked about 3.6 miles in 87 minutes at Purchase Knob (pics). A bit chilly at about 45°, especially when the wind hit me. Either I didn’t read the map right or turned the wrong way at some point because I missed out on a 1.4 mile section that would have made it 5 miles. Oh well, I got to go eat BBQ sooner. 🙂

A couple of hours after lunch while catching up on some podcasts…

5 Sets

  • 20 Stalder Leg Lifts (16″)
  • 30s Superman Hold
  • 15 Chair Dips

The leg lifts were done up on to the chair. I tried to do dips between two chair so my arms could be on the sides or slightly in front of me, but with the hardwood floors the chairs kept moving. So I had to hold one chair behind me, which I don’t really like for the position it gets my shoulders in.

Too Much Brown Bottle

Didn’t make it to the gym today. Too many beers at the Brew-Ha-Ha last night. 🙂 Hashtag lightweight! Out to the garage to get in work before the start of the Broncos game. Warmed up with Crossover Symmetry Activation.

Strength – Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×125
  • 5×135
  • 5×145
  • 5×150 (PR)
  • 3×155 (PR)
  • 3×160 (PR)
  • 3×162.5 (PR)
  • 17×95

Haven’t shoulder pressed in almost 2 months so it sounded good to get in some volume.  Best 5 had been 145 and best triple was 152.5. PR city! Went for max reps on the drop set.

Conditioning

6 Rounds

  • 15 Push-ups
  • 10 Box Jumps (33″)

Initially I planned a 10 minute AMRAP with low reps including strict chin-ups, but I got on the bar for the first rep and my shoulder would not cooperate. So I came up with this and it worked well. Did the push-ups 9-6 for the first 5 rounds and then pulled out the final set unbroken with a slow last 5 reps. Had a step down box next to the jumper and just kept at them. Finished in 8:19.

  • 2:00 DU

Might start doing this once or twice a week to improve endurance with them. Did 4 reps better today with 187.

Midline

  • 4 Tabata Hollow Rocks
  • 4 Tabata Superman Hold

Did 16-15-16-16 on the rocks and held the arches for the entire time each round.

All The Pumps

Up at my parents for a few days. Legs feel a little tired this morning. Worked out around 10:30.

Strength / Midline

  • 8 Rounds
    • 20s Alternating Bicep Curl (15# DB)
    • 10s Rest
  • 1:00 Rest
  • 8 Rounds
    • 20s Superman Hold
    • 10s Rest
  • 1:00 Rest
  • 8 Rounds
    • 20s Dumbbell Skull Crushers (15# DBs)
    • 10s Rest

Arms were really pumped up after this. Low back had a nice pump too. Work the hollow positions a lot, but I think the arch/superman gets overlooked. Need to improve flexibility for the back swing of kipping movements.

Conditioning

10:00 AMRAP (“300 FY”)

  • Air Dyne (calories)

Dad had a AD2 just like mine so it’s nice to be able to compare numbers. Didn’t realize it had been over 2 years since I did this. Beat my old 342 calories with 358. Started out too hot but it’s hard to know without being able to see your RPMs until you’re about 25 seconds in to the workout. Scaled it back to 80-81 and tired to hold that. Started picking it up with 90 seconds left and then pushed hard in the final minute. You start to feel the burn in the first 2 minutes but you just have to keep telling yourself it’s not going to feel any worse and you can hold on to your pace.

Quads are so pumped up after this. I did an easy 5 minutes back on the bike after I caught my breath for 1.26 miles. Now I feel good that I’ve got in some exercise and I can rest for the next 2 days. Merry Christmas!!