Year: 2014

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.

Warm-up

3 Rounds

  • 5 Push-ups
  • 4 Inch Worms
  • 20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.

XWOD

  • 3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
  • 2-1-2-1-2-1-2-1 X Push-ups
    • 2s: 18″ Plyo
    • 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!

Conditioning

8:00 AMRAP

  • 8 Deadlifts (185#)
  • 8 OTB Burpees
  • 8 American KBS (62#)

Got exactly 6 rounds.

Midline

8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest

Yuck!

I finished up with 2 sets of 20 reverse wrist curls with 45#.

A Late Super Sunday

Super Sunday at 4pm today since I was coming back from up north. Switched things up a bit…

Warmed up with some snatch work at 45# and 95#. Hit some at 115# too.

10:00

  • 5 Snatches
  • Increase weight and continue with 5 reps at each weight.

I went 115-135-145-155-165-175. Did 115# as touch-n-go reps. Had one miss at 165# Had about exactly 1:00 left on the clock after loading up 175# and finished them with a second to spare. That was really fun.

XWOD

  • 5-5-5-5-5-5 Good Mornings
  • 2-1-2-1-2-1 Kneeling Jumps

I didn’t want to push it with the good mornings, but need to be doing them to strengthen my lower back. Went 155-155-155-155-175-185. For the kneeling jumps I used 10.25″ for the doubles and 13.5″ for the singles.

Thruster Attack

3x

  • 3 Rounds (Tabata)
    • 20s Thrusters (75#)
    • 10s Rest
  • 30s Rest

Kept up the 8s each round, but was only able to power through 9 on the final round today. Rough!

Gymnastics

10 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I got 6 reps for the first 3 rounds, but started dying and got 4 reps the rest of the way.

Reverse Hyper

  • 3x15x210#

Alex had a bar out with the reds still on it, so I jumped on it to drill my cleans a little.

Clean

  • 5x2x70kg

Get Out of Bed!

Still having a rough time getting up, but I had to this morning since Kevin is out-of-town and I was running the 9am for him.

Warm-up

  • Bottom Squat Hold
  • Band Rack Stretch
  • 20 Squat Jumps

Strength

Front Squat

  • 10×45#
  • 5×135#
  • 3×205#
  • 2×235#
  • 2x2x255#
  • 2x2x265#
  • 2x2x275#
  • 2×285#

Felt pretty good. This right IT band has been really funky for a couple of weeks now.

Accessory

4 Sets

  • 10/10 Kroc Rows (62#)

Conditioning

14:00 EMOM

  • Odds: 5 Hang Cleans (155#)
  • Evens: 8 Burpees

Tried not to pull on the hang cleans. Did burpees AFAP, finishing in 15s or less each round.

Back

Reverse Hypers

  • 5x10x210#

Thruster Attack Week 8 is Complete

Out in the garage around 11:30, though I really did not feel like doing this. Warmed up with 5 minutes on the Air Dyne, going 2.3km. Then I did 10 thrusters with 45# and 5 with 95#.

Thruster Attack

E2M 10:00

  • 14 Thrusters (105#)

Easiest the “heavy” thruster day has felt the entire program! I wore a HRM, which is pretty interesting. 2 more weeks to go!

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Went in at 5 to lift with Alex and work on my clean & jerk, mostly on the clean for now. Trying not to pull with my arms so much and be faster getting under the bar.

I was doing a complex of:

  • Clean Pull
  • Clean & Jerk
  • Clean & Jerk

I didn’t keep track of how many times I went with each weight but it was at last 3 times through with 95#, 135#, 155#, and 175#. Then 2 of the complexes with 185#. My jerks felt pretty terrible for the most part. Started to get the hang of the changes to the clean though and got more comfortable with it.

Wanted to compare to a recent clean at about the same weight, but didn’t really have anything. This is today with 185# on the left. On the right is 190# back in December.

Down for the Count

Had every intention of making it to 9am this morning and was even in bed at a decent time. But didn’t wake up until almost 8. So went to 5:30 class instead.

Warm-up

2 Rounds

  • 5 Strict Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×215#
  • 3×225#
  • 3×230#

Not too much of a struggle, but I think it was a good decision to only jump 5# for that last set. It wasn’t too long ago that I would ask for help unracking 230# for 1 and now I have no problem unracking it myself for a triple.

Gymnastics

8:00 EMOM

  • Muscle-ups

Can tell I haven’t been doing these! I got 4-4-3-2-3-2-2-2. The push away at the top seemed to wear me out more in those early rounds. I haven’t done too many reps with that method of cycling. About halfway through I switched back to reversing the dip and then dropping into the next rep. Was feeling pretty out of breath already at this point.

Conditioning

3 Rounds

  • 1:00 Wall Balls (20# MB, 10′ target)
  • 1:00 Ball Slams (25#)
  • 1:00 Burpees
  • 1:00 Rest

I got 27-26-26 wall balls, 26-20-19 ball slams, and 13-14-14 burpees. Going from wall balls to ball slams was brutal. I had to take some breaks during the second and third set of slams. I was out of it after this one, feeling a little light-headed and shit.

Short Week

Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.

Warm-up

We did a bunch of shoulder stretching stuff with a PVC pipe.

Strength

Shoulder Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6x6x132.5#

Accessory

3 Rounds NFT

  • 20 Band Pulls (Yellow CS)
  • 8 Scap Push-ups

Conditioning

5 Rounds

  • 10 Front Rack Lunges (95#)
  • 10 Push Press (95#)
  • 5 Burpees

Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.

Extra

  • 3x10x45# Wrist Curls

Sleep in Sunday

Had a social at CFi list night, which was fun. Got a great sleep until after 9, which is really late for me. Open gym at 11am. Did various stretching to get loosened up.

  • 2x5x135# Stiff leg deadlifts
  • 7×205# Stiff leg deadlifts
  • 5 Rounds
    • 5 Stiff leg deadlifts (255#)
    • 5 Evil wheels

10:00 EMOM

  • 2 Power Snatch (155#)
  • 5 C2B Pull-ups

Felt great! One more pull-up per round than a month ago with the same workout.

Thruster Attack!

4 Rounds

  • 1:30 Tabata
    • 20s Thrusters (65#)
    • 10s Rest
  • 30s Rest

Still able to keep up 8 every round and got 10 on the final round for 98 total thrusters.

3 attempts

  • MAX Handstand Hold (facing wall)

I did 1:30, 1:30, and 1:49!

Haven’t been having any issues with the back, so that’s a good sign.

Out of Nowhere

Still not getting the sleep I should. In to lift with Alex at 9am. Warmed up with various stretching and a little time on the Air Dyne.

  • 3 Clean & Jerks | 40 kg
  • 3 Clean & Jerks | 40 kg
  • 3 Clean & Jerks | 60 kg
  • 3 Clean & Jerks | 70 kg
  • 2 Clean & Jerks | 80 kg
  • 2 Clean & Jerks | 85 kg
  • 2 Clean & Jerks | 90 kg
  • 1 Clean & Jerk | 95 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 105 kg
  • 1 Clean & Jerk | 110 kg
  • 1 Clean & Jerk | 110 kg

No misses all day. The jerks were not feeling good when I started at 100kg, so I was going to stay there. Then I heard Kevin give a cue of heels and something clicked. The next couple felt easy, so I decided to bump up a little. Still felt pretty good at 95% of my max.

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Felt like getting the heart rate up, so I did a little 500m warm-up on the rower and then went to beat my PR of 1:32.2 from April. This happened…
IMG_4971.JPG

Rowed a 1:25.1 for a 7.1 second PR! I have no idea where that came from.