Do All Ten

Traps are still sore. Had a long busy day yesterday, which included mowing the lawn for the first time. Also was up later than usual watching Godzilla vs. Kong. Out in the garage after 11.

Warm-up

  • 3:00 BikeErg (1,553m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 Muscle Cleans (45#)
  • 5 Hang Squat Cleans (45#)
  • 2x Power Clean + Hang Squat Clean + Squat Clean (95#)
  • 2x Power Clean + Hang Squat Clean + Squat Clean (135#)
  • Power Clean + Hang Squat Clean + Squat Clean (95#)

Weightlifting

5 Sets

  • Power Clean + Hang Squat Clean + Squat Clean
  • 65-65-70-70-70% 1RM Clean
  • 90s Rest

I belted up and went 165-165-175-185-185 since I didn’t like the big 20 pound jump. I haven’t squatted anything like this in some time.

Conditioning

4 Rounds

  • 20 Pull-ups
  • 15 GHDs (modified sitting on a MB with feet DB anchored)
  • 10 Thrusters (115#)

I went 4×5 on the first three rounds of pull-ups and then went 2×10 at the end. Happy with that because I was just hoping to be able to hold to fives the whole way. My plan was to do five thrusters, drop it for 3-5 seconds and then do the other five. When I got to the bar I decided I needed to push myself to go unbroken and I did every round. This workout went much better than I expected. Finished in 10:26.

Grinding Ten Rounder

My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.

Warmup

  • 3:00 TrueForm Run (0.45 km)
  • 20 PVC Passes
  • 1:00 Dead Hang
  • 3×3 Handstand Kick-ups
  • 10 alt DB Hang C&J (35#)

Conditioning

10 Rounds

  • 14 cal Row
  • 10 alt DB Hang C&J (50#)
  • 8 Burpee over Rower

The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.

Test One

Yesterday I walked 18 holes for the first time this year and it was so nice to be out there. I’m feeling fine after my first shot of the vaccine, other than my arm being really sore. My quads are still really sore though. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (622m)
  • 10 Calf Raises
  • 40 Lateral Hops
  • 10 Calf Raises
  • 24 PVC Passes
  • 10 Shoulder Press (45#)
  • 50 Jump Rope (singles)
  • 5 DB Hang Power Cleans (25# DBs)
  • 5 DB Push Jerks (25#)

Conditioning

2021 Quarterfinals Test #1 – 10:00 Time Cap

  • 3 Rounds
    • 10 Strict HSPU
    • 10 DB Hang Power Cleans (50# DBs)
    • 50 DU
  • 1:00 Rest
  • 3 Rounds
    • 10 HSPU
    • 10 DB S2OH (50# DBs)
    • 50 DU

Since the Mayhem workout didn’t have much for us today I was planning to do machine intervals. Might as well try out some of the Quarterfinal workouts when I can in case the AGOQ workouts are the same or similar. The last time I did handstand push-ups was a workout with 30 strict on November 17. My plan was to break them up in sets of 5 all the way, even the kipping ones and see how far I could get in the workout. I figured the second half of the workout would get pretty nasty with the back-to-back overhead movements.

Well, I had to call an audible in round two, going 5-3-2 and then 3-2-2-2-1 in round 3. Finished the first part in 5:40. My kipping push-ups felt good so I went 6-4, was tempted to go unbroken, and remembered I had shoulder to overheads next. Oh shit, those were the worst part of the workout. I had to go 5-5 and almost missed a bunch. I went 6-4 again on the kipping HSPU and got 5 more S2OH for a total of 295 reps before the time cap. Fun workout that I’d like to try again once I get some shoulder endurance back.

15:00 AMRAP Partner

  • 1 Rope Pull from Laying (each)
  • 10 Push-ups

This was written as 1 rope climb or 5 strict pull-ups each, but I don’t have a tall rope (yet) and we’ve done plenty of strict pull-ups lately. It was also supposed to be synchro push-ups, but that doesn’t really work with a M-F team. We did do our push-ups as the some time though before going to the rope again and Brandi did 7-8 each round. I think I did three rounds unbroken and then went 6-4 the rest of the way. We got through 19 rounds!

Stretching

2 Sets

  • 30s Dead Hang Partner Push

Quads Need Rest

My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.

Conditioning

Partner workout

  • 5×20/14 cal BikeErg (standing)
  • 125 Synchro Air Squats

My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.

Arms & Midline

3 Sets

  • 12 EZ Bar Skull Crushers (61#)
  • 8/8 Static DB Curls (20# DBs)
  • 8 Dumbbell Curls (20# DBs)
  • 10/10 Side Bends (70# KB)

3 Sets

  • 20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
  • 10 Reverse Barbell Curls (35-50-55#)
  • 15 T2B

I didn’t wear grips and did the toes to bars unbroken each set

4 Sets

Hopefully going golfing tomorrow if I feel ok after the vaccine. Definitely need the rest day and some walking would do my legs good.

Squatting a Snatch and Heavy Thrusters

No invitations yet for the Age-Group Online Qualifiers, but they did release the cutlines. For the Men’s 40-44 it’s 2,025th place and I’m ranked 1,941st. Quads are already getting sore from the squat jumps yesterday. Out in the garage at 4pm.

Warm-up

  • 3:00 Row (757m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches (w/ mini band)
  • 5 High Hang Muscle Snatches (45#)
  • 5 OHS (45#)
  • 5 High Hang Squat Snatches (45#)

I think it’s been over two years since I’ve done a squat snatch and probably almost that long for overhead squats. I was falling over with the empty bar in this warm-up!

Weightlifting

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

The workout was take 12 minutes to do five complexes @ 65% of 1RM Snatch or a moderate weight. I did it twice with 75, then once at 95 and 115 before loading my working weight of 135 pounds. I wasn’t really thinking about the percentage until after my first set and then calculated 143 pounds off my all-time 220 max, so I was actually heavy for any recent lift I’ve done. Really started to feel better after the first two complexes with 135. Like riding a bike.

Conditioning

15-12-9

  • Thrusters (115#)
  • C2B Pull-ups

The actual Mayhem workout was 135# thrusters and strict weighted pull-ups with 50 pounds. Was always going to modify that, especially training for the AGOQ. It would be a good version to try some day, but not this day. I warmed up with 5 thrusters at each of 45 and 95 pounds.

In the workout I went 9-6, 7-5, 5-4 on my thrusters and wore a belt. Just making sure not to push it too hard or take too many risks as my back gets used to some of this stuff again. The lifts themselves actually felt ok, but just gassed me. Looking back at WHOOP, my heart rate wasn’t even that high, so I probably should have pushed more with shorter rests. I went 9-6, 7-5, 7-1-1 on the chest-to-bar pull-ups and was losing my butterfly in some of the later sets since I’m out of practice. Finished in 5:24.

Skill / Accessory

3 Sets

  • 3 Handstand Kick-ups
  • 10 Calf Raises (20# DBs)
  • 40′ Tip Toe Farmer Carry (20# DBs)
  • 10 Calf Raises (20# DBs)

Mayhem Daily

Yesterday was a rest day, but we went for a nice 3 mile walk in Rogers City. Drove back home this morning, took an hour nap, and worked out after 4pm.

Warm-up

  • Dead Hang
  • PVC Passes

Conditioning

  • 27-24-21-18-15-12-9-6-3 Push-ups
  • 20 Squat Jumps

Going to follow the Mayhem Daily WOD for awhile to try something new and ramp things up over these four weeks before the Age Group Online Qualifier. Went back through the archives to start with January 1 since they often skip a bunch of days and some of the workouts repeated within a month. Since this was a New Years workout it was designed for athletes to do from home. It sure was effective! I split my push-ups in two sets from the begging, so 14-13, 12-12, 11-10, 9-9, and 8-7. Then I went unbroken from 12 down. Once the push-up reps decreased it became all about the squats so I started pausing on the first 10-12 reps each time. Finished in 9:52.

Midline

4 Rounds

  • 40s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Through (50#)
  • 40s Plank
  • 20 Seated Leg Lifts

Not for time. Was a good combination though, especially the pull throughs right to a plank.

Accessory

  • 2x30s Dead Hang Partner Push
  • 2×30/30s Eagle Arms
  • 2×30/30s Single Leg Balance Board

I Can (Butter)Fly

My shoulders and abs are kind of sore. Out in the garage at about 10:30.

Warm-up

  • 5:00 SkiErg (1,039m)
  • 2x30s Dead Hang Partner Push
  • 10 Kip Swings

Midline

4 Sets

  • 120′ Uneven Farmer Carry (70 & 45# KBs)
  • 8 Evil Wheels
  • 10/10 Banded Rotations & Holds (blue)

Conditioning

30:00 AMRAP (Partner)

  • 40 Sumo KB Deadlifts (70#)
  • 20 DB Push-up + 2 Rows (40# DBs)
  • 40 DB Lunges (40# DBs)
  • 30 C2B Pull-ups

Done with Brandi. We each alternated two sets of 10 deadlifts, then two sets of five of the push-up plus two rows complex. I did two times 10 lunges and B did two times 15 Russian swings. For the pull-ups we alternated each doing threes sets of five pull-ups. I wanted to challenge myself with the chest to bar after sucking in that Open workout. I started out with a regular kip in round one and felt comfortable with my head not hitting the ceiling, so I thought I’d try butterfly in round two and it felt good. Certainly easier to get my chest to the bar per rep because I can use my hips and legs more. Probably the best I’ve done butterfly chest-to-bar pull-ups ever and the first time I’ve done any in over a year. I did start losing some of my kip in last two rounds but never came off the bar through a set of five even with some resets. I started first and got through five full rounds, the deadlifts and 4 of the dumbbell complex. Really grippy workout.

So ready for a rest day tomorrow!!

Not Doing 1,000 Reps

My shoulders don’t feel too bad. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,572m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 Muscle Cleans (45#)
  • 5 Shoulder Presses (45#)
  • 5 C&J (95#)
  • 5 C&J (135#)
  • 3 C&J (155#)

Weightlifting

10:00 EMOM

  • 3 C&J (165#)

Did quick singles all the way.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.

Conditioning

2 Rounds

  • 30 Box Jumps (24″)
  • 30 Single DB Hang C&J (50#)

I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.

Top Ten

I made it!

Not by much, but I made it (unofficially until I get my invite). Really happy with that, considering the shoulder injury I’d been dealing with for four months and the calf injury for a month. Going in to the Open I hadn’t done any kipping movements, handstand push-ups, or most overhead movements in four months and hadn’t jumped in a month. If I wasn’t worried about the volume and potential for re-injury I would have done 21.1 and 21.3-4 over again without a doubt. Intensity hadn’t been the best for the 6 weeks leading in either after Brandi tore her MCL and I was pretty much doing solo metcons. Now have four months to build things up before the age-group online qualifier though.

Open Results

21.3

  • Open: 29,913 / 100,502 (70.2%)
  • Masters 40-44: 2,830 / 14,495 (80.5%)

21.4

  • Open: 20,298 / 100,020 (79.7%)
  • Masters 40-44: 1,754 / 14,439 (87.9%)

Overall

  • Open: 24,777 / 118,860 (79.2%)
  • Masters 40-44: 1,937 / 17,114 (88.7%)

Note: for my purposes I always calculate on people who’s submitted a score, not registrations.

Was out in the garage after 4pm. This morning I was already starting to feel my shoulders from the double overhead holds yesterday.

Conditioning

  • 20:00 BikeErg (10,267m)
  • 10:00 TrueForm Run (1.68 km)
  • 5:00 SkiErg (1,117m)

My back was weird in the early part of the bike, but seemed to loosen up. My legs felt heavy on the run and I could feel my hamstrings having to work. Then a couple minutes in to the ski my back was really tightening up so I decided to cut back to five minutes instead of the ten I had planned. Good thing because over the last two minutes my triceps were starting to give out anyway.

Shoulders on Fire

Warm-up

  • 16 PVC passes
  • 10 DB Bench Press (35#)
  • 10 DB Fly (20#)

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 DB Fly (35# DBs)
  • MAX Plate Press (35#)

This added up quick. Got 20-20-10 for the plate presses.

3 Sets

Conditioning

20:00 EMOM (alt)

  • 40s Sandbag Bearhug Hold (100#)
  • 15 Burpees
  • 40s Double DB Overhead Hold (35# DBs)
  • 60 Double Unders

Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!

Midline

4 Rounds

  • 40 OH Hollow Flutter Kicks (20# KB)
  • 30 Reverse Crunch
  • 20 Russian Twists (45# plate)
  • 10 PVC Sit-ups

This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.