Quick trip out to the garage before lunch.
Engine Builder – Interval
Very similar to the 7-5-3-1 work yesterday. Wasn’t feeling 82-83 RPM today though and it ended up being around 80-81. Did 237-239 cals and exactly 2.81 miles both intervals.
Went to the 4pm class.
- 200m Run
- 10 Air Squats
- 10 PVC Passes
- 10 Behind the Neck, Snatch Grip Sotts Press (PVC)
- 12/12 Single Leg Hip Thrusts
- 25 Banded Pull Throughs (green)
- Dumbbell Curls – 21s (25#)
Did this instead of OHS because of my back. Still doing the A version of the 21s.
- 30 Double Unders
- 15 Wall Balls (20#, 10′)
- 30 Double Unders
- 15 Pull-Ups
Missed a DU or two in almost every round. Had to go slower than normal on the wall balls due to my back, which I could feel on the jumping and the wall balls. I did 3×5 on every round of pull-ups. Got through 5+30.
- 10 DB Lunges (35# DBs)
- 20 Sit-ups
Took about 6 minutes.
My shoulders and triceps are feeling yesterday. Last night my legs felt fatigued and I was tired in general. Didn’t seem to sleep great, but I’m also feeling tired today. Went to the 4pm class.
- 250m Row
- 10 PVC Pass Thrus
- 10 PVC OHS
- 10 KB Glute Bridges (35#)
- 20s Handstand Hold
I started with a squat snatch until 165 when I started to power it and then do the squats. We were supposed to stay with a weight for the last five sets, but I failed the last rep of the 2nd set of those. Whoops! Didn’t realize my back was so tight from yesterday until getting into these lifts.
- 30 Ball Slams (30#)
- 20 Bear Hug Lunges (30#)
Was really dreading 150 ball slams with tired shoulders. After two rounds I settled in (or went numb?) and tried to chase down Michelle and Kyle by not resting at all between movements the rest of the way. Finished in 9:47.
Had planned these muscle-ups well before knowing what today’s workout would be. A fatigued state is a good time to work on shit like this though. Makes it easier in the middle of a workout. I think the last time I tried a max sets of muscle-ups was 2015 and I’ve been stuck on a PR of 9 since doing it a couple of times that year. I was confident I could break finally get double digits, but wasn’t convinced it was going to happen after the type of workout I just finished. I did give myself 15-20 minutes to recover though.
E3M – 4 Sets
My first few reps were all over the place before I found my swing; then I felt good. Got 10 finally and didn’t use my hips enough for the 11th. Shit like that happens when I focus on a specific number so much. Curious what I can do fresh. My other sets felt good as well and I made sure to use my hips through all of them. Surprised myself by not decreasing too much. I ended up with 10-7-6-6.
There is a storm rolling in overnight, so tomorrow will be a garage workout or maybe a rest day if I need it.
My back is a little tight from yesterday. Out in the garage in the evening.
Active Life – Hips
Workout – 15:00
- 8 Side Shuffles (5m)
- 20 Walking Lunge (20# DBs)
- 10 Alternating Kossacks
- 50m/50m One Arm Waiters Carry (35#)
The instructions said to keep breathing to under 5 breaths in 20 seconds. Not sure how you measure that, so I just went nice and easy. Kept moving but didn’t get my heart rate up. Got through 3 rounds plus the shuffles, lunges, and Kossacks.
- 1:00/1:00 Hip Wind Up Stretch
Missed several times in the first round of double unders and was thinking I was in for a long one. Never missed more than once in a set after that, but only got through 1 set unbroken. Finished 6+158. Maybe should have moved the car out of the garage so I didn’t have to walk around it.
Active Life – Back Max
- 40s Front Rack Hold (185#)
- 40m/40m Single Arm Farmer Carry (53#)
Could have went with the 70# KB. Finished in 8:48.
I noticed I had an unpublished draft for my January 26th workout and then I accidentally published it for yesterday instead of backdating it. Fixed the date now.
Active Life – Single Leg Bias
- 8 Tabata Side Shuffles (5m)
- 3:00 Bottom Squat Hold
- 10s L Hang
- 10/10 Leg Abducted Rocking
- 10/10 Lateral Leg Swings
Made it 52 lengths for the shuffles.
Just something low impact for today after going pretty heavy with the power cleans yesterday. Went 4.8 miles.
Active Life – Back Max
- 5 Cat Camel
- 5/5 Thoracic Extension Rotation
- 10 Alternating Bird Dog
- 10 Alternating Double DB Walking Lunge (50# DBs)
- 10 Strict T2B
- 10 Double DB Front Squat (50# DBs)
Wasn’t getting my feel all the way up to the bar.
My left hamstring feels odd today. Went to the 4:30 class.
- 3×10 Reverse Hyper (140#)
- 3 Rounds
- 200m Run
- 10 Goblet Walking Lunges (35#)
- 10 Glute Bridges
- 6 Inchworms
I wasn’t front squatting, that’s for damn sure. So I did single arm kettlebell front rack squats.
- 10/10 @ 35#
- 3 sets 10/10 @ 44#
The left side of my back was not feeling great in the last few reps. Uh oh.
- 25 Thrusters (75#)
- 800m Run
- 25 Thrusters (75#)
Programmed as 18 with 115# but not for me. I warmed up with the empty bar and the back felt ok, so I figured I could try the workout. I increased the reps since I was using teh women’s weight and made sure to do both sets unbroken. Should have tried to push the run a bit more. Finished in 6:20.
Accessory – 3 Sets
- 20 Back Rack Walking Lunges (95#)
- 10/10 Landmine Rows (60#, pause at the top)
- 30s Superman Hold
I wasn’t sure about the hold since extension doesn’t feel the greatest some times. It was ok though. Had to split the hold into 20 and 10 seconds each time.
Skipped pull-up day yesterday and didn’t work out at all. Was busy fixing things around the house and then played a lightning fast 18 holes with a cart. Maybe the best ball striking day I’ve ever had. In to the gym at noon today. Did some shoulder stretching and bottom squat hold to loosen up.
- 10 Barbell Lunges (alternating legs – 5 each)
- 2 Kneeling Box Jumps
I did 8 total sets. Used 45#, 95, and then 125 for 6 sets. My jumps were 0″, 3.5, 6.5, 9.75, 12.75, 14.25, 14.625, and 15.5. The last two were both PRs over my best single at 14.5.
Conditioning – Partner
6 Rounds each
- 150/120m Row
- 10 Hang Power Clean (135/95#)
- Rest while Partner goes
I started. My pace averages were 1:34.0, 1:36.6, 1:37.0, 1:38.3, 1:38.6, and 1:37.3. Cleans were ass unbroken. Gavin was smoking me on the rower. We finished at 12:09.
Midline – 2 Rounds
- 30 Leg Lifts
- 60 Flutter Kicks
- 30 Hollow Rocks
- 60 Double Bicycles (pulse each rep)
- 30 Side Jack Knifes
Burn baby burn!
Walked my first 18 holes of the year yesterday. Wasn’t really tired, though did feel some pulling in my left hamstring over the last 4 holes. Still really wet and soggy out there. Went in for the 10am class today.
- 3×15 Reverse Hyper (90#)
- Couch Stretch
- Wrist Stretch
- 3 Sets
- 10 Weighted Lunge (45#)
- 10 Shoulder Press (45#)
- 10 Front Squat (45#)
1 Squat Clean + 2 Front Squats + 1 Push Jerk
Alex lifted with me. Wasn’t planning on going too heavy, but it was feeling ok. The squats did feel a little heavy. I haven’t maxed out push jerk in years, but the most I’ve done is 255# back in September of 2014. I think it’s a lot higher now.
30:00 EMOM (alt)
- Row calories
- H2H KBS (44#)
- Bicycle Crunches
- Jump Rope (singles)
- Side Plank
Worked for 40 seconds of each minute. This was a nice little sweat. Alternated sides for the plank every round so that they were longer holds.
Out in the garage in the evening to kick of week 2 of the Push Only program.
Increased 5# on both the sets of 8 and the sets of 12.
Close Grip Bench Press
Not knowing what I could do, I tried 135-150-165 last week, which was an average of 150, so a 5# increase over that seemed right for today and it sure was! High rep day is much harder with “strict” rests. I was doing about two minutes.
- 3×12 Clapping Push-ups
- 3×12 DB Side Raises (15#)
- 3×12 DB Bent-over Side Raises (15#)
- 3×15 PVC Lift Offs (video)
- 3×10 Banded Arm Circles – 10 in all 3 positions and also in both directions (video)
- Rolling Teres Muscles – 30 seconds / side (video)
Also did some psoas release and the entire second session only took 70 minutes.