An Easy Sweat

Did a bunch of walking at Cedar Point on Friday night and took a needed rest day yesterday. I was so tired from the trip I was in bed by 10 last night. Went to open gym today.

Accessory

4 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 Single Arm/Leg KB Deadlift (53#)
  • 15 Lemon Squeezes

Conditioning

30:00 EMOM (40s work at a recovery pace)

  • Walking Lunges
  • H2H KBS (44#)
  • Double KB OH Hold (35#)
  • Bicycle Crunches
  • Lateral Box Step Overs (14″)

An easy sweaty one to get the heart up a bit and keep it there.

All About the T2B

Little hung over most of the day and even took a nap. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 50′ Walking Lunge
  • 1:00 Row
  • 10/10 Single Leg Lateral Step-ups (32″)
  • 1:00 Row
  • 5/5 Single Arm Dumbbell Clean and Push Press (30#)

Strength

Front Squat

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 3x1x215

Wasn’t pushing it after the deadlifts yesterday. Live to lift another day. 🙂

Conditioning

EMOM: 3 Burpees (Yes, included the first minute!)

  • 150′ Walking Lunge
  • 100 Air Squats
  • 75 T2B
  • 50 Single Arm Dumbbell Push Press (50#)

The lunges were a breeze and I only had 2 or 3 left when the first minute ran out. Was doing 26 or 27 squats a minute I think. I knew the toes-to-bars would be the challenge in this one and was hoping triples would last awhile. I think at 30 reps I started doing doubles and was down to singles before I hit 40. Tried to drop, turn and get right back up on the bar to keep it going. When I got to the push presses, those went quick. Finished in 15:33.

Shoulder feels pretty good considering how many reps some of these workouts on the rig have had the last couple of weeks.

2x3x400

Went to the 4pm class.

Warm-up

2 Rounds

  • 200m Run
  • 10 Hand Release Push Ups
  • 50′ Walking Lunge

Conditioning

3 Rounds

  • 400m Run
  • 25 Hand Release Push-ups

Pushed the runs and felt good. Did my push-ups in sets of 5, trying to keep rests short. Finished in 7:59. Got about 5 minutes of rest before the next one.

3 Rounds

  • 400m Run
  • 25′ Right Arm DB Overhead Walking Lunge (50# DBs)
  • 25′ Left Arm DB Overhead Walking Lunge (50# DBs)

**Use two dumbbells, holding the second one on the other shoulder.

Felt like I was able to do the first run about the same as the first workout. Then came those lunges, which I thought I would be able to go down and back without dropping. Oh boy was I wrong! They really jacked my heart rate and my last two runs were so fucking slow. Took me 10:35 to finish.

That was a lot of running yesterday and today. Happy I was able to run had for four of the six.

Gymnastics Strength

4 Sets

  • 2×5 Strict Rope Pull-ups (alternating high hand each set of 5)
  • 2×5 Strict HSPU

Would have liked to do 10 handstand push-ups unbroken each round but there was no way after those metcons. Glad to be able to get all of the reps in though.

I have a golf scramble in the morning, so not sure if I’ll exercise tomorrow.

Forgot How To Wrap

My quads are still pretty damn sore, but a big improvement over yesterday. Skipped out on the shoulder flexion stuff before class since they were going to get their work in. Went to the 4pm.

Warm-up

2 Rounds

  • 200m Run
  • 5 Rope Pulls
  • 50′ Walking Lunge

Conditioning

4 Rounds

  • 5 Rope Climbs (13′)
  • 50′ Overhead Walking Lunge (45# plate)
  • 25 Sit-ups

I was all geared up for this one! Had on calf sleeves for the rope climbs (which I haven’t used in at least 2 years), knees sleeves for the lunges, and the AbMat pad for the sit-ups. When I went to do a rope climb before the workout it had been so long I couldn’t remember how to wrap my feet. Anytime I’ve done a rope climb in the last couple of years it has been legless since I never do many reps. This was easily the most rope climbs I’ve done in a day and it went well. Was alternating on the rope with one other person most times when I got there, which worked out for rest time. I finished in 14:22.

Have I mentioned I’m loving this Ben Smith affiliate programming?!?!

Accessory

3 Sets

  • 7/7 DB Shoulder Press (40#)
  • 12 Kroc Row (40#)

Heading Out

My shoulders are still a little tender. Walked 18 holes yesterday and I’m playing some damn good golf lately! Mowed the lawn this morning and went to the 4pm class.

Active Life – Shoulder Flexion 8

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Evil Wheels

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Walking Lunges
    • 10 Good Mornings (PVC)
    • 30s Handstand Hold
  • Deadlifts
    • 10×45#
    • 10×135
    • 5×185

Conditioning

5 Rounds

  • 10 Deadlifts (225#)
  • 15 Box Jumps (24″)
  • 20 Hand Release Push-ups

Not a chance I was trying the Rx 275# and was able to keep the 225 unbroken. I never stopped on the box jumps, stepping down every rep. HRPU were done in 4 sets of 5 each round. Finished in 12:25.

Accessory

3 Sets

  • 20 Overhead Walking Lunges (50# DB)
  • 45s HS Hold

This combo lit up the shoulders.

Heading up north on vacation in the morning.

Feeling Good on the Rower

Got to the gym a little early before the 4pm class to get in the shoulder rehab work.

Active Life – Shoulder Flexion 4

  • 3 Sets 5/5 Thoracic Rotation
  • 2 Sets 5 Evil Wheels

I tried an evil wheel from my feet. Not happening!

Warm-up

  • 400m Run
  • 2x
    • 20 walking lunges
    • 15 Push-ups
    • 30s Dead hang
  • 10 Push Press (45#)

Hung from the bar instead of doing 10 kip swings.

Conditioning

5 Rounds

  • 20 cal Row
  • 20 Push Press (95#)
  • 20 V-ups

Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.

Gymnastics

3 Sets

  • 45s HS Hold
  • MAX Ring Rows

I went E2M and got 15-12-10 ring rows.

Lift Heavy Shit

I really did have plans to hit a garage workout yesterday, but I was tired and decided on another rest day. Wasn’t missing the 10am class today, except I walked in and it is actually a 9am on Saturdays! Oh well, I was able to take advantage of the empty gym and was kind of nice to do my own thing.

Warm-up

  • Bottom Squat Hold
  • 10/10 Leg Swings
  • Dead Hang
  • 2 Sets
    • 50′ Walking Lunge
    • 10/10 Single Arm KBS (35#)
  • 10 Power cleans (45#)
  • 8×95#
  • 20 DU
  • 6×115#
  • 20 DU
  • 4×135#
  • 40 DU

Conditioning

This was one programmed at the gym during the week.

  • 10-8-6-4-2 Power Cleans (155-185-205-225-245#)
  • 50 Double Unders

I did all single cleans. I missed 3 times in the first round of DU, did 2 rounds of 30-20, missed 5 times in the 4th round, and did the last round unbroken. Finished in 10:09. The bars sure got heavy after the first 2 weights, but it felt great to lift some shit.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 8/8 Glute Bridges (3s hold)
    • 12 Curl-ups (3s hold)

Did 5 rounds.