No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.
That’s my 3RM, which was set about 3 months ago.
Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though.
2.5 7.5# under my 3RM.
- 3 Sets
- 15/15 Pallof Press (CS Blue)
- 20 alt Incline DB Bench Press (50#)
- 3 Sets
- 3×10/10 Tricep Extensions (30#, single arm)
- 3×10 Landmine Twists (45# bar + 40#)
The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.
2 Minute Challenge
I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.
Busy day. Out in the garage in the evening.
Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.
- 3×20 alt Incline DB Bench Press (50#)
- 3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
- 3×10 Tricep Extensions (single arm, 30#)
- 3×10 Landmine Twists (45# bar + 35#)
Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.
- 30 cal Ski Erg
- 20 Goblet Squats (70#)
- 10 Target Burpees (ceiling – 14″)
Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.
Can definitely feel my shoulders and neck this morning! I’m guessing it’s already from the 100 handstand push-ups last night. Out in the garage early before hitting the road.
- 3×15 Half Kneeling Single Arm Bottoms Up KB Press (25#)
- 2×10 Tricep Extensions (single-arm, 30#)
- 3×10 Landmine Twists (45# bar + 25#)
Good session. Now we’re off to Nashville to watch the Central Regional.
Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.
- 3×12 Strict Pull-ups
- 3×18 Rack Chins
- 3×12 Strict Wide Grip Pull-ups
- 3×15 DB Curls (20-25-25#)
- 3×20 Tricep Extensions (50#)
I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.
- 25 MB Cleans (20#)
- 25 Push Press (35# DBs)
- 50 DU
First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.
Time to pack and head to the airport!
Forgot to hit publish on this yesterday, so it’s going live the morning after, but the post date is correct.
Monday night I started having issues with my sinuses and it hit me full on yesterday. Took the day off work since I couldn’t sit or stand for more than a few minutes without my nose and eyes watering like Niagara Falls. Was supposed to golf, but had to bail again. 🤒 I got out in the garage around 5:30.
Used 215 last time. Not sure how long these 5# jumps are sustainable.
Last time I did 2 sets at 135 and one at 140, plus adding in the extra warm-up set. These increases really aren’t sustainable on the shoulder press so I jumped up a bit in volume and increased the weight on 2 of the working sets.
- 3×16 Alternating Incline DB Bench Press (50#)
- 3×15 Pallof Press (CS Red)
- 3×15 Tricep Extensions (40-45-50#)
- 3×15/15 Landmine Press (80#)
- Bench HS Walk (3s hold at end of turn – video)
- 10 Straight arm pull-downs on low rig (feet on box – video)
- 1:00 Ski Erg (90% of 500m PR pace)
- 1:00 Rest
Pace goal came out to about 1:45, which I was holding after the start, but that’s not enough to bring the average down low enough. I got progressively better and longer sprint starts. Splits in meters and average pace were…
Came out to a total of 2,858 meters and … 1:44.9! Made it. 😉
- 2×15 Reverse Hyper (90#)
- 2 Rounds
- 200m Run
- 10 Air Squats
- 10 PVC Passes
- 15 Jumping Jacks
Strength – Front Squat
My back is definitely tight.
Warmed up cleans with 5×45, 5×95, and 5×135.
30:00 Partner AMRAP
- 10 Power Cleans (185#)
- 20 Burpees
- 30 Row Calories
- 40 alt Box Jumps (24″)
- 50 Wall Balls (20#, 10′)
- 200m Run
Paired up with Weston and we evenly split everything. I did 5 TnG cleans each time. Did box jumps in the first round, but switched to step-ups because my back was getting a little tight. We recovered on the run. First round was around 8 minutes not knowing how to pace. Got a little faster and then we pushed it in the final round almost getting through in 6 minutes. Finished 3 rounds and about 120 meters of the 4th run.
With my mid back already tight I didn’t push it. Stopped at 3 minutes.
Pulled a double day because I wanted to get in the bench work and be able to rest tomorrow with the nice weather and the Masters on. Out in the garage after 9pm…
- 3×30 alt DB Bench Press (50#)
Those dumbbell presses get much harder on the short rest.
I haven’t done a shoulder press in months.
- 3×15/15 Half-kneeling Single Arm DB Press (30#)
- 3×15/15 OH Single Arm DB Tricep Extensions (15#)
- 3×15/15 Landmine Press (75#)
- 3×15 Z Press (65#)
Single arm for the tricep extensions was not good but I thought it would be better for unilateral work. Didn’t feel the tricep working much at all. Won’t be doing them that way again.
I wasn’t sure if I did the landmine presses correctly the last time so I found a T Nation article. Yep, I had been leaning forward too much, effectively turning it into a shoulder press. Much harder when stand up straight and press out at an angle!
The Z Press was from the Performance Plus program. It was recommended to use about 33% of a max shoulder press. Focus on upright posture and fully opening the shoulders.
Because it was so decided to keep my rests at about 1:30. It helped me to prep the next movement ahead of time to keep rolling through. Finished all of that in 57 minutes!! It created a nice pump too. Short rest, Arnold style.
Still have 2 pieces of the Performance Plus to do, but will do them in the living room while watching TV.
Will take a few days to get adjusted back to Eastern time. Little sore in some odd places today. Not as bad as I was expecting though. Out in the garage before noon and warmed up with Crossover Symmetry Activation. Day 2 of week 1 on the lifting program.
Snatch Push Press + 3 OHS (3s pause in bottom)
Was supposed to keep it below 80% (175), which wasn’t a problem. 😉 Little shaky with my OH stability after the time away from the bar, but made all of the reps. Dropped the bar to my back trough 135, then tried with 145 but I was too wobbly and didn’t commit. Dropped it down my back and then didn’t try with 155.
Tall Power Snatch + OHS
Yay!! Wasn’t expecting that much. Haven’t done much more than this when dropping into the squat (triple with 145 I think). Actually it was the first time doing the power variation of tall snatches. Thankful for powers to save my legs a bit while I adjust to squatting again.
Snatch Deadlift (3s pause at knee on descent)
Horrible, but did the assigned %. Wore lifting straps. How did I ever snatch more than this? haha
Meant to start back on ROMWOD yesterday but it was a long day and I didn’t finish with the lawn until late. So today I’ll do a double. First 20 minute session after lunch.
Had a chiropractor appointment at 5 and then went to CrossFit Intuition.
- 5s of StrongFit Triceps & Biceps Openers (5#)
Went light since I haven’t done them in weeks and I never really liked the 10# DB at the gym anyway.
Midline & Gymnastics
E2M – 10 Sets
- 10 GHD Sit-ups
- 3 Strict Pull-ups
I’m sure I’ll be sore for the next couple of days after not getting in my GHDs last week. No pain doing the pull-ups!! Finally. 🙂 They were actually really easy but I didn’t want to push it with too much volume. Patience.
The heavy Zeus rope is no fucking joke! It wants to fly out of your hands and is so much more work on the shoulders and grip. My biggest set was 17 unbroken I think. Took me 4:28 to finish. I think I went 11-17-2, 8-8-8-6, and 12-12-6. Forced myself to break after the first round because missing did not feel good. I’m interested to see if this helps the shoulder fatigue that comes in to play with regular dub on large sets or if it completely messes up your rhythm.
Did an easy 5:00 cool down on an old Air Dyne someone brought in and then did Crossover Symmetry Iron Scap. Knocked out another 20:00 ROMWOD at home.