Big 11.5 PR

My legs were actually heavy last night and this morning from the cardio I did. Made Kodiak Cakes this morning to load up on carbs for the long metcon today.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×195
  • 5×205
  • 5×210
  • 5×215

An improvement over the last 5×5 in October.

Conditioning

Open 11.5
20:00 AMRAP

  • 5 Power Cleans (145/100#)
  • 10 T2B
  • 15 Wall Balls (20#, 10′)

The Open is right around the corner, so it’s time to start pushing the conditioning. I’ve only attempted this workout once and it was three years ago. I got through 9+12 then by doing 4-3-3 on all of the toes to bars, so my goal was 10+ rounds for today.

I got out ahead of a 2:00 pace early and gave myself over a minute to play with after 4 rounds I think. Then I seemed to hold a 2:00 pace for several rounds, before starting to trail in the last couple of rounds. I did all single power cleans again. T2B were all 5-5 and I played around with my technique. If I keep my legs tighter and really get my shoulders through in the kip they are so much smoother. I made myself zone out on the wall balls to keep every round unbroken.

Finished with 10+9 for almost a full round PR. Chalk up another 2019 PR! Amazing how the body can keep improving at 39 years old when it’s healthy. The score of 309 ranks in the 94th percentile for all men on BTWB. I don’t push like that very often. Was doing a good job of not resting much at all between movements.

12 Days WOD

Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.

Warm-up

  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
    • 15 Air Squats
  • 400m Row
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Hard Release Push-ups
    • 15 Air Squats

Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.

Conditioning

12 Days of Christmas (Partner)

  • 1 Thruster (135#)
  • 2 Squat Clean (135#)
  • 3 Overhead Squat (135#)
  • 4 Power Snatch (135#)
  • 5 Clean and Jerk (135#)
  • 6 Deadlifts (135#)
  • 7 Burpees
  • 8 Box Jumps (24″)
  • 9 Toes to Bar
  • 10 Kettlebell Swings (53#)
  • 11 Wall ball (30#, 10′)
  • 12 Bar Muscle-ups

The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.

I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!

Pulling 4 Wheels Again

My hamstrings are a little tight today and once I jumped on the rower in the warm-up I realized my lats and chest are sore too.. Maybe all that time away from squats helped me to start actually using my hamstrings and posterior chain during this rebuilding.

Warm-up

2 Rounds

  • 1:00 Row
  • 5x
    • Inchworm
    • 2 Push-ups
  • 10 PVC Passes
  • 10/10 Single Leg Deadlifts (44#)

Strength

Deadlift

  • 10×45#
  • 5×135
  • 5×205
  • 5×255
  • 3×305
  • 1×335
  • 1×355
  • 1×375
  • 1×405

Three weeks ago I did 3x3x335, but March 15, 2017 was the last time I picked up anything heavier than that with 4×405. I don’t like to make a bigger jump at the end like the 30 pounds after taking a couple of 20 pound increases, but I really felt like hitting 4 wheels (even if I had all kinds of change on the bar). Once I get the bar moving it feels really good, but that’s always been my feel with deadlifts. The bar was so packed with random plates I had to have Steve and Ashley hold on the plates!

Seeing the video it looks 10x easier than it felt.

Conditioning

18:00 EMOM (alt)

  • 18 cal Row
  • T2B (15 for 3 rounds and 12 for 3 rounds)
  • 12 HSPU

This felt good until I hopped on the 4th row and couldn’t get over the 1,500+ cal/hour I had been pulling. Was able to keep getting the 18 calories before the 50 second mark though. I did three rounds of 3×5 T2B, but started to lose it in the 4th round so scaled back to 12 reps for three rounds. Handstand push-ups weren’t bad and I was able to do 7-5 every round.

Off The Pace

Warm-up

4 Rounds

  • 30s Row (Easy)
  • 30s Row (Harder)

Got about 960 meters.

Strength

Back Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×225
  • 4×245
  • 6x4x265

This was programmed to be 6×4 at 80%. If last week’s 235 pounds was a real 70%, my current 1RM would be 335. So that’s what I went off. I haven’t put more than 265 on my back, which I did for a set of 5 last month, in 1.5+ years, so this was a lot of heavy reps for my Bambi legs. After the first set I knew it was going to be one hell of a push, but I made it through every set with about 2:30 rest between.

Conditioning

E90S – 15:00

  • 10 Burpees
  • 10 T2B

After the 2nd round I could feel my toes to bars going already! Those squats wiped me out and the burpees use a lot of that same hip action. I fell off the pace in the 5th round I think so then it became an AMRAP. I was able to pick it up in the final minute to get close to 10 rounds with 9+13. I was not expecting this to be so hard with how well my T2B have been the last couple of months.

Midline

50 Sit-ups

Just what my core needed after the squats and workout. haha Went slow, controlled, and reached way out on every rep.

Deal With the Devil

My quads and hamstrings were even more sore yesterday, but it was a rest day anyway. Spent all day working in my basement shop, which wore me out. My back was really tight at the end of the day, probably from a combination of that work and all of the hang cleans on Friday.

12:00 AMRAP

  • 6 Burpee Box Jump Overs (24/20″)
  • 8 OH DB Lunges (Right arm – 50/35#)
  • 12 T2B
  • 8 OH DB Lunges (Left arm – 50/35#)

Was able to do 2×6 for every round of toes to bars and didn’t wear grips. Good combination of movements. Finished 5+2.

Took a good deal of rest to recover.

  • EMOM 20 DU
  • Until 50 Devil Presses (40#)

My goal was sub 10 minutes, but after only 6 in the first round that seemed out of reach. Especially since I was missing a double under in the first few rounds. Finished in 10:34.

Started doing some handstand walk practice, but my back and shoulders were too burnt.

Dumbbell Thrusters are the Devil

My neck had been kind of sore after Wednesday’s workout. Today my traps are really sore, probably from all of the pulling with those 50 power cleans. I did get a much better sleep last night. Went to the 4pm class.

Warm-up

Team Rowling to 1,000 meters

I got 100-100-99-100-100. 🙂

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

I got 166, 161, 160, 160, 159, 156, 155, 155, 155, and 156 meters. The workout summary on the rower added that up to 1,584 for some reason, which is a meter off. Should have been 1,583!

21-15-9-6-3

  • DB Thrusters (40# DBs)
  • T2B

Wasn’t really recovered for this. I decided last night when I saw the workout that I was not going to attempt with the 50s. I went 12-9, 9-6, 9, 6, and 3 on my thrusters and took too much time looking at the dumbbells. The thrusters definitely affected my hip action on the toes to bars, but I was able to get 6-5-5-5, 5-5-5, 5-4, 3-3, and 3. Finished in 7:14, which I’m not very pleased with. Too much resting.

Accessory & Skill

4 Sets

  • 10/10 Kroc Rows (44#)
  • HS Walking Practice

After the 4 rounds I worked for another 10-15 minutes all walking up to the wall. I’m feeling a lot more comfortable with it and will probably see what I can do on the open floor on Sunday.

Here is a quick video I took of some of the practice. These weren’t my best attempts, but even these are a huge improvement from what I could do before this week.

Ready for a rest day!

Goes by the Toes

My shoulders are tight and my legs are tired from the workout yesterday. Went to the 4pm class.

Warm-up

  • Crossover Symmetry Activation
  • 5 Rounds
    • 30s Row
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 10 Overhead Squats (PVC)
  • 10 High Pulls (45#)
  • 10 Muscle Snatch (45#)
  • 10 Overhead Squats (45#)

Weightlifting

Squat Snatch

  • 10×45#
  • 3×75
  • 3×95
  • 2×115
  • 2×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • 4 misses @ 190

Was hoping to get up near 200 today, but hit the same number as last week. Just couldn’t get the bar locked in place overhead when I got under it. Could definitely feel the roughness in my shoulders from yesterday and then after I start missing, I could feel by back extending.

Conditioning

10:00 AMRAP

  • 1 Power Snatch (155#)
  • 10 T2B
  • 10 Push-ups

The snatch was programmed to be at 75%, which would come out to be just under 140 and way too light for me doing singles, so I went with 155, which would be 75% of 205. It was a good choice. This workout is all about your toes to bars and I was able to hold 2×5 through round 8. I was trying to rush at the end so had to do 5-3-2 in round 9 and then quick singles in round 10. Didn’t wear any grips today. Push-ups were no issue and all unbroken. Finished with a score of 9+7.

I’m pumped about doing 96 toes to bars in 10 minutes, which never would have been possible two months ago. Before the workout, Weston asked how many rounds and I jokingly said 10. My first round was done at 43 seconds and then I fell in to a pace of about 1:00 per round for the next four or five before fading.