Long Holbrook

Front of my shoulders are tender from yesterday. Went to the 5pm class.

Shoulder Flexion 7

2 Sets

  • 10 Yoga Push-ups
  • 8 Wall Walks (2s pause)



  • 200m Run
  • 2 Rounds
    • 50′ Lateral Shuffle
    • 50′ Karaoke
    • 50′ High Knees
    • 50′ Zombie Kicks
    • 50′ Power Skips
    • 50′ Butt Kicks


“Holbrook-ish” – 10 Rounds (each for time)

  • 5 Thrusters (115#)
  • 10 Rope Pull-ups (jumping)
  • 140m Run

Thrusters weren’t a big deal other than a couple of resets where I was getting out of position going into the next rep. Still no rig work, so I did the jumping rope pull-ups again. Every set was 5/5 with opposite arms high on the rope. This is supposed to be 100 meter sprints but we did 70 out and 70 back, so can’t even really get a good baseline time to compare. My splits were:

  • 1:04
  • 1:11
  • 1:10
  • 1:09
  • 1:13
  • 1:16
  • 1:18
  • 1:16
  • 1:09
  • 1:05

So my total time was 20:51. I should have pushed the runs more and taken shorter rest between pull-up sets in rounds 5-8 because I obviously was able to go faster at the end. Wonder how I would have done with regular pull-ups.

Surviving the Heat

Spent most of yesterday in the cool basement working on some projects and then went up and sat in bed early where I have an AC unit and could work on designing part of one of the projects.

Went to open gym at noon.

Active Life – Shoulder Flexion

  • 3 Sets of 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

I also did 10 thrusters with 45# and some bottom squat hold.


  • 20 Bar-facing Burpees
  • 40 Thrusters (75#)
  • 20 Bar-facing Burpees

Trying 25-15 would have been a bad idea, so I was thinking about 15-15-10, but when I got through my first 5 I settled on 4×10. I needed to have something left for the final 20 burpees. Finished in 5:47. I put a wrist wrap on my problem wrist and it helped out a lot, so I guess I’ll continue that and hope whatever is going on in there heals.


5 Sets

  • 5 Evil Wheels
  • 8/8 Suitcase Deadlifts (40kg KB)
  • 1:00 Bent Hollow Hold
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

Going to keep working in some stuff from the back rehab so I don’t lose all of the progress I’ve made.

Better by 19

I posted an update on my personal blog about my back issues.

Out in the garage this afternoon.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 4x3x225

Push Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×155
  • 3x3x175

Both pressing movements felt heavy.


  • 3×15/15 Pallof Press (red band, 2s pause)
  • 3×15 DB Side Raises (10#)
  • 3×15 DB Bent-over Side Raises (10#)

I tried to point my thumbs up towards the ceiling for both types of side raises. Interesting angle.


  • 100 Sit-ups

Flew through in 2:39, which is a 19 second PR! I was using my AbMat pad, but can’t imagine it would make that much of a difference. I’ve had trouble setting just a few second PR on this over the years, so not sure where this came from.


  • 10:00 Airdyne

The plan was to do an aerobic 20 minutes, but after doing 75-76 RPMs for 7:00 I picked it up to see if I could get close to my 300 FY score of 358.  Maybe if I had started a minute earlier. Pretty close at 338 calories (3.99 miles).


All done in 65 minutes.

Performance Plus

I’ll get this in tonight…

  • Lat Foam Roller – 30 seconds each side (video)
  • Overhead Opener – 2×30 seconds (video)
  • 3 MAX effort sets of Wall-Walks with 1:00 rest (video)

Holy shit those slow wall walks were hard! I did 3×3 and took about 25 seconds for each rep.

In Lifters

Planned rest day on Monday, but then lazy yesterday and didn’t do shit. Completely forgot about my chiro appointment today until I was on my way out the door to the gym and the reminder went off on my phone. So I got some more work done before heading out and then going to the 5:30 class instead of 4:30.


  • 3 Sets
    • 7 Ring Rows
    • 7 OHS (15#, close grip)
    • 7 Jumping Jacks
    • Spidey Stretch
  • OHS
    • 5×45#
    • 5×95#

12:00 EMOM (alt)

  • 5 OHS (115#)
  • 10 Wall Balls (30#, 10′)


12:00 AMRAP

  • 8 Ball Slams (30#)
  • 8 T2B
  • 8 MB Cleans (20#)
  • 10 Lunges

Kept a pretty steady pace. Went 4-4 on every set of toes to bars. Finished exactly 7 rounds.


4 Sets

  • 2 Wall Walks (5s HS Hold)
  • 10 Sit-ups

Plank It

Don’t think I’m feeling anything from the mileage yesterday. Went to the 5:30 class.


5 Rounds NFT

  • 1 Wall Walk
  • 2 One-Leg Burpees
  • 3 Ring Rows
  • 4 V-ups (hollow)
  • 5 PVC Around the Worlds

Strength – Shoulder Press

  • 5×45#
  • 5×65
  • 5×95
  • 5×105
  • 5×125
  • 8×140

Class is on a new 5/3/1 cycle so it was 5+ at about 77% today. Doesn’t come close to what I should be able to do when estimating my 1 rep max. I didn’t feel like I was really warmed up for that.


  • 200m Run
  • 50 Wall Balls (20#, 10′)
  • 75 Burpees
  • 50 Wall Balls
  • 200m Run

I went 20-15-15 on the wall balls, then slow but non-stop burpees, and 15-15-20 wall balls. My legs would not move when I headed out on the final run. Finished at exactly 13:00. During the wall balls, I counted to 8 and then picked the ball back up. When I finished the burpees my plan was to go 15-15-10-10, but I took a couple of extra breaths after me break following the 30 reps and knocked out the final 20 unbroken..


  • Max Plank Hold (hands with straight arms)

Class was doing a full Tabata so my plan was to just hold for 4 minutes. When I passed the half way point without feeling terrible I decided to change it to a max hold and asked Michelle to keep track of my time. Made it to 5:32 for a 29 second PR! My whole body hurt after.

Minute by Minute

My shins are pretty sore from those explosive broad jumps on Sunday. Walking 7 miles on the golf course was a little rough yesterday. Woke up and decided not to go at 9am due to work meetings. Worked out great because I really got in a programming zone today. Went to the 5:30pm class.


  • Crossover Symmetry Activation
  • OHS Shoulder Stretching in Rack
  • 3 Sets
    • 20s Dead Hang
    • 8 Zombie Kicks
  • Shoulder Press
    • 5×45#
    • 5×75#
    • 5×95#


E3M – 5 Sets

  • 5 Shoulder Press (50-60-70-75-80%)

I used 95-110-125-135-145#. After 110 and 125 I thought it was going to be a struggle at the end, but turned out fine once I got going. Not used to having weight on the bar, that’s for sure.


8 Cycles

  • 1:00 AMRAP
    • 5 Burpees
    • 5 Air Squats
  • 1:00 Rest

The work/rest was on the money for being able to keep pace. Each cycle slowed through the 1:00 of work, but was overall work was consistent from cycle to cycle. After the first few, my goal was to stay at 30+ every time. Was able to by getting 33-32-31-32-31-32-31-31 reps.


5 Rounds

  • 2 Wall Walks
  • 30s Plank

Piece of cake. Did the planks on my hands with a forward lean. Was feeling that combo in my wrists a little by the end.

Knuckles Down

My ass is still sore. Wanted to get in early to snatch but wasn’t moving very fast this morning so got them in after class.


  • Crossover Symmetry Activation
  • OHS Bottom Holds w/ PVC inside rack
  • 3 Sets
    • 4 Wall Walks
    • 300m Row

Those bottom holds were kind of cool. Little idea I had and did while waiting for the kid’s class to finish up.


  • 20 Box Jumps (24″)
  • 30 S2OH (75#)
  • 40 MB Cleans (20#)
  • 30 S2OH (75#)
  • 20 Box Jumps (24″)

All jump and step down on the box for both sets. Went unbroken with push presses in the first set of overheads. Knew the medicine ball cleans would be the nasty part. Did them in 15-10-8-7 and was really burning in the legs by the end. Mixed in a little bit of a jerk action on the second set of overheads and went 20-10 with a short rest on the back. Finished in 6:12.


  • 3 Sets
    • 150′ Suitcase Carry (70#)
    • 150′ Waiter’s Walk (62#)
  • 2 Sets
    • 150′ Suitcase Carry (62#)
    • 150′ Waiter’s Walk (70#)

It was raining out so we skipped prowler sprints and did these with some little laps in the gym. Switched arms in the middle of each 150 feet.


Muscle Snatch + OHS

  • 3x20kg
  • 3×30
  • 3×40
  • 3×50

Squat Snatch

  • 3x50kg
  • 3×60
  • 3×65
  • 3×70
  • 3×75

I’ve been noticing Mattie Rogers‘ knuckles a lot lately and then saw Jared Enderton post about the knuckles yesterday too. First learned about it at a Kendrick Farris seminar a couple of years ago but over time I forgot about it. I focused on it with the snatches today and it felt like the bar was snapping right into the slot like butter.

Finished with Crossover Symmetry Iron Scap. Having to use the yellow (one of the purple is broken) makes this a lot harder! Will do ROMWOD at some point today.