It’s Coming Back

My shoulders felt tight through the night, but seemed fine today. This morning I posted a recap of my second week of calorie counting.

Went to the 4pm class.

Warm-up

8:00 AMRAP

  • 8 Step-Ups (24″)
  • 8 Behind the Neck Shoulder Presses (45#)
  • 4 Inchworms
  • 4 Vertical Jumps

Strength

Push Press

  • 6×95#
  • 6×125
  • 3×155
  • 3×175
  • 3×195
  • 3×205
  • 3×215

Did 3×205# in August so I wanted to beat it today. Still not my best, but getting my strength back. I wore my belt for the last three sets.

Conditioning

16:00 AMRAP

  • 15 Push Press (115#)
  • 15 Box Jump (24″)
  • 15 cal Row

We did the push presses from the rack today, though I’m not sure it helped because you have to control the descent and rack it. I did 9-6 for 5 rounds and then 6-4-5 at the end trying to go on short rest. All jump and step-downs on the box. Tried to keep above 1,100 cal/hr on the rower. Finished 5 rounds, 15 push presses, and 4 box jumps. My calves may feel this one for the next day or two.

Not counting calories today, because I’m headed to Brew Ha-Ha.

Saturday Double

In for the 10am. First weekend class in over a month, but it’s still testing week.

Warm-up

All kinds of leg stuff to get ready for sprints. Ran a couple of laps and did some warm-up sprints building up speed.

40 Yard Dash

I got exactly 5.03 seconds all three times. The chances of that happening with a hand stopwatch are crazy. Felt like I was getting faster each run, but I guess not.

30 Yard Shuttle (5-10-10-5)

There are 3 cones set 5 yards apart. Start at the middle cone and go either direction to begin. then to the far cone, back to the other far cone, and finish in the middle. It was tough sliding all over on the payment. I got a 7.22 and a 7.00 for fastest of the day.

Wall Balls

Next up was supposed to be “Karen” and I didn’t even think about the shoulder before we started. Wish it would have though. I did 25, rested for an 8 count, and then half way into the next set of 25 I started to feel it. Called it quits after 50 reps. Took me about 1:45 so I was on a pretty good pace if I could keep it up. I don’t like quitting!

5:00 Air Dyne (AD6)

This was supposed to be the original test today but Matt changed it up since there are only 3 machines. Figured I might as well do it to get some leg burn since I skipped out on 100 wall ball reps. I really had no idea how to pace it. Got 92 calories. Could probably start faster.

MAX Vertical Jump

I got 27″ standing and 29″ with a drop step. Still got the hops! I was able to touch the 10’6″ mark with the drop step.

Worked out in the garage around 4. Kevin bailed on me for lifting so I trained solo. Felt good to open up the garage door for the session.

Back Squats

  • 10×45#
  • 7×135#
  • 7×205#
  • 7×225#
  • 7×245#
  • 7×265#
  • 7×285#

Figured I would try something different. Not too long ago I did sets of 10 starting at 205 and went up by 10# each set. Seven is a fun number. Started to get tough at the end of 265# and definitely had to take more breaths between reps with 285#.

Skill Work

20:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups (to parallel)

I did the last 6 rounds of dubs unbroken which felt good since I was getting fatigued and they held up. That’s 40% of my 1,000 double unders for week 2 already done.

I think I might take a rest day tomorrow, since it’s been 8 in a row now.

60 Day Lifting Challenge – Week 2 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Hit up the garage gym around noon.

Warm-up

  • 5:00 Jump Rope and DU
  • 45# Snatch Positions

First try using my new 9’4″ Rx Jump Rope (1″ shorter than I’ve been using since this summer) and I nailed 100 unbroken DU! Finally hit the century mark! 🙂 Reeled off a set of 73 the next try.

Muscle Snatch

  • 2×75#
  • 2x2x85#
  • 3x2x95#
  • 2×105#

Muscle Clean

  • 3×105#
  • 2x3x125#
  • 3x3x135#

Power Snatch from above the knee (Demo Video)

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#

These felt really good! I’ve never tried 155# from a hang position before and it was easy. I think I might have done 145# from blocks with the bar starting at the knees, but not a power snatch.

Power Clean from above the knee (Demo Video)

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×205#

Not as good as the snatches, at least in terms of feel.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

Grinder in those last two sets. Doesn’t look as bad on video as it felt when doing the reps.

GHR

  • 4x with only bodyweight
  • 2×4 holding 5# plate
  • 4x holding 10# plate
  • 4x holding 15# plate

Either I finally figured out how to do GHRs or my hamstrings have gotten significantly stronger in the last two weeks from all of the lifting. I could barely do 5 reps without holding any weight before.

Took a quick shower and headed over to Survival Fitness for open gym.

Conditioning

Warmed up on bench press with:

  • 10×45#
  • 5×95#
  • 3×135#

Then jumped into this workout:

  • 10-9-8-7-6-5-4-3-2-1 Bench Press (165#)
  • 4 C2B Pull-ups

Going unbroken for the set of 10 was a mistake. I think I went 5-4, 3-3-2, 4-3, 3-3, 3-2, 2-2, 3, 2, and 1 on the rest of the bench press sets. Managed to do all sets of C2B unbroken which was the goal. Would have been doubtful to do had I chosen 5 reps instead of 4. Took me 10:47 to finish because of so many breaks in the bench press. This wasn’t part of the 60 Day Challenge programming, but since there no jerks today, I was feeling good, and tomorrow is a rest day I added in the extra work.

12 Rounds

  • 20s Row for calories
  • 10s Active rest (keep the flywheel moving)

As you can see below I screwed up on the 4th work interval, so made so to go for 13 total intervals. Didn’t feel like I pushed hard enough, but that was a solid 3 hours of work.

IMG_3865

IMG_3869The program called for “Establish Max Height Box Jump” but I have a mental block that prevents me from making an attempt once I get to a certain height. So I tested my vertical jump instead. On concrete, with no step it was 24″ and taking a step into it with one foot I could get 26″. I wish I could remember what it was back in high school.

Week 2 is in the books, so that’s about 25% done with the challenge. Can’t wait to see what the programming for week 3 looks like.

On Vacation!

I’m officially on vacation and not back to work until the 16th. Woohoo! I’ve been looking forward to this for a couple of months.

My lower back and legs are pretty sore from doing 135 reps of 155# deadlifts yesterday.

Warm-up

5 rounds (10 min cap)

  • 5 Vertical Jumps
  • 5 Air Squats
  • 5 Broad Jumps

I absolutely loved the jumps in this warm-up, but didn’t understand the need for squats when we had 250 con deck. For the vertical jumps I switched between reaching with my right and left hand and touched the 10 foot wall ball mark each time. I took the broad jumps nice and slow and jumped over one width of plywood plus one width of horse mat on each jump. We had plenty of time to finish so I wanted to make the most of each jump. Did I mention how much I loved the jumps?! 🙂

WOD

5 rounds

  • 50 Air squats
  • Rest as long as it took to complete the reps

5 rounds

  • 10 Strict Pull-ups
  • Rest 2x as long as it took to complete the reps

10 rounds

  • 100m Sprint (50m down and back)
  • Rest 1m

This was a long one. I finished in 36:20.

During the last 2 rounds of pull-ups I had to use the red band, which is almost no help at all, so they were still a struggle. Having to keep track of the time it takes to do a round and then do math on top of that, while you’re fatigued, is no joke. I understand the point is to give everyone appropriate rest times based on their work time, but I’d rather see set rest periods in a WOD. I was so gassed after this workout that when I filled up my water bottle, I went to take a drink without putting the top back on and dumped half of it down the front of me and all over the floor. Smooth!

Finisher

3 rounds

  • 20 tuck jumps
  • 30s Handstand Hold

I was able to get in one round before Cari cut us off for the end of class. Going upside down at the end of such a grueling workout probably wasn’t the best idea, so I’m not too mad about missing out on 2 more rounds.

Tomorrow morning I head up north to Long Lake for 10 days of relaxation with my family. I’m taking workout equipment with me and I have WODs already planned out since I’ll have an endless supply of free time.