More work on the engine.
4 Rounds
Went out hot and couldn’t hold up that pace. Last 3 intervals were consistent though.
I found out there is a setting for an undefined rest period, which is what I should have used yesterday instead of a 0:00 rest period. That explains the lame logging it did last night.
On Tuesday’s I usually go to the OLY class at 6, but it’s time for a week off that much snatch work, especially with 1RM shoulder press tomorrow. I went to the 9am and will probably do some rowing intervals later tonight.
Tabata Mash-up
5 Sets
I went with the weight hanging from my feet for pull-ups and used 8#, 10#, 15#, 20#, and 25#. That’s a new high for the weight at my feet and I got all 5 reps. I just recently got up to 20# the last time we did this, so my pull-ups are getting a lot stronger. I only had time for 4 rounds of the sit-ups. Used two 25# KBs, 62# KB, two 35# DBs, and 39# + 40# KBs. The weighted sit-ups never seem to get any easier, partly because it’s so awkward.
20:00 EMOM
Tougher than it looks. Good workout, but you aren’t left dying on the floor, so it was a nice change of pace after yesterday. I almost took the 71# KB for Kroc rows, but glad I didn’t because I’m not sure I would have been able to get all the reps.
3 Sets
I held the L as long as I could and when my feet started falling, I held knees up as long as I could. I think I averaged about 30 seconds of hold each round and fought for extra on the last round.
Now that my strength has improved a lot since the summer, I need to get my cardio back and lose some weight. I’ve been eating everything imaginable, putting on 15-20 pounds and increasing my body fat 4 or 5% in the process. Happy with the added muscle, but not the fat. Starting yesterday I’m back trying to eat healthy.
Decided to get in a good cardio burn, with the aim being a 10 minute WOD.
10 Rounds
I didn’t strap my feet in on the rower, so probably lost a bit of power there, but I didn’t want to have to get in and out for each round. I finished in 10:05. It’s nice when things work out as planned. I could have paced myself better, but I wanted to go hard the entire time, knowing I would fade away each round. Need to get those lungs back and it’s not going to happen by taking it easy. I almost pulled the plug after round 5 because I was dying. I told myself you don’t improve by quitting.
I set the rower to do 150m intervals, but the splits are a little confusing because it counted the previous interval’s rest time (or in my case, transition + time to do 5 burpees) as part of each interval. This makes the 500m pace and strokes/minute completely useless to look at. Maybe I set it to do the intervals wrong, who knows.
Yes, it’s a cut and paste job, because the screen isn’t big enough to display all 10 intervals at once.
Kind of tired this morning, but went to 9am to get it done.
4 Rounds
4 Rounds
Find 1RM Front Squat
After hitting my previous 1 rep max (235#) for 3 reps last week, I was looking for a nice PR today. Warmed up with 6 reps at 135# and then went 185#, 215#, 235#, 245#, and 255# for a 20# PR. It was pretty easy too.
10-9-8-7-6-5-4-3-2-1
I went Rx with 115# and finished just under the time limit with 25:45. Pretty happy with that because a long barbell complex in far from my strength and I held my own. I’ll be feeling that one in my legs for a few days.
Feeling great after a solid night’s rest and taking it easy all day yesterday.
5 Rounds
The goal is to keep a decent pace, but not any real high intensity. It was easy.
7 Rounds
I really enjoyed this one. It was a WOD where I could go-go-go. Holding the medicine ball overhead was the toughest part of this. In rounds 3 and 4 I split up the lunges into 16 and 8. Other than that, everything was unbroken. I did take a few second breather in between each round as I moved a popsicle stick for counting. Finished in 14:48.
Forced myself not to do anything crazy today because my body needed a rest. Rowed a 5x for active recovery though. Check out the consistency for the first four 1k splits. Going into the final 1k, my goal was to do it sub-4 and I got it by a whopping 1/10th of a second!
Tired. Was falling asleep with the laptop on top of me in my chair, but went in for open gym.
Starting a new cycle with Kevin, so it was a 5×5 today. Did 8 at 135# and then 5 reps at each of 155#, 175#, 185#, 195#, and 205#. I was not feeling the lifts and last cycle I only hit 2 at 205#, so I was thrilled to get all 5 today.
I wanted to get above my snatch max, but probably took too small of jumps, which tired me out. Went 75#, 85#, 95#, 105#, 115#, 125#, 135#, 145#, missed at 155#, 155#, and a miss at 160#. The plan was to get in 10-15 singles and that was 11. Was pretty fatigued at that point, so stopped before getting hurt.
I made an attempt at the “Flight Simulator” which is an unbroken DU ladder WOD. You have to hit 5 unbroken DUs, stop, then 10 unbroken DUs, stop, and so on all the way up to 50, then back down the ladder. Each ladder jump is 5 reps. I made it up to 35 before I decided to come back down. I was failing too many times on the attempts at 30 and 35. Coming back down went so much faster than going up. My time was 14:51 for the 35 Flight Sim. I’ll take it since I hadn’t even been able to make it up to 25 in a mini flight sim before.
Was thinking maybe I’d take the day off, but felt good when I woke up, so went to 9am.
5 Rounds
The swings were so easy so I concentrated completely on the hip drive.
5×3 Deficit (3″) Deadlifts
Warmed up with 10 @ 135# and then used 225#, 295#, 325#, 345#, and 365# for my working sets. Solid.
12:00 EMOM
Holy shit did that 255# get heavy. It was hard to get the first rep going in the last 4 or 5 rounds. Powered through the v-ups without much trouble, but took my time on them in the final minute.
30-20-10
Didn’t take more than a minute or two of rest after the WOD and “jumped” right into this. Started out without rebounding, but then saw Cora rebounding so I had to step it up. Couldn’t let her beat me in my strength, especially since she probably has the upper hand in the push-ups.
In for the 9am because I have a massage at noon and want to rest after that. Back is tight from the last couple of days.
3 Rounds
5×3 Shoulder Press
I did 3 reps at 145# a couple of months ago, but I’ll take it after doing HSPU last night. Some days you have to just take what you can get because it’s better than going for 150# and not getting any reps. It took me a long time to realize this.
3 Sets
These felt good today. The weighted dips Kevin and I have been doing really helped out I think. I did 16, 12, and 10 in my sets. All reps were strict with no kipping.
21-15-9
It was a good change of pace to do a WOD dominated by DBs. The push presses were easily the worst part of this for me. I had to take my breaks mostly because I couldn’t press out any more reps. Finished in 19:44, using 40# DBs.
Update
Decided to try my first 2k row at night. Didn’t quite know what to expect and started too fast. It pretty much sucked after the first 500m. Final time was 7:38 so I’ll have something to shoot for next time.
My lower back is a bit sore from the RDLs yesterday so maybe since we were doing them fast I wasn’t doing them quite right. This is the first Tuesday in a long time where my legs aren’t killing me in some way from squat Monday.
Went to the OLY class at 6pm and worked on snatches for the entire hour by doing a full snatch and then a hang snatch. Hang snatches are so much harder, but really force you to be explosive. I worked up to 145# and couldn’t get the hang snatch, so dropped back down to 95 and worked back up again. Didn’t even attempt the hang snatch at 145# the second time around, but did bump up to 155# and tried a couple of full snatches. I’ve hit a 155# power snatch in competition, but never really tried to drop under one in the snatch. Missed both tries, but was pretty close on the second one. Not too disappointed though especially after doing an hour of snatches already.
I got home and did a WOD in the garage because I didn’t want to do a full hour-long class.
5 Rounds
That was a fun one. Kept up a fast pace on the rows with consistent times through every round. Got all of the handstand push-ups, but struggled with #5 in the fourth round because I stopped when my head hit the ground for some reason and then it was a little tough to get going. I got done with the HSPU right around 1 minute each time, so once I setup on the bar had 50 or 55 seconds for the cleans. The last few reps of each round were a real struggle.
I really like coming up with new combinations and structures for WODs. Keeps things interesting and fun.
Nick Momrik's Fitness Logs 