Month: January 2015

Repping Singles

Got to the gym early to put in some extra work.

Row

  • 2,000m @ 1:55 pace

Half way through I wanted to cut back to 1:57, so I know it was a good pace to have. Held on and was just under with a time of 7:39.8.

Gymnastics

I took this slomo before getting started.

E15S until fail

  • 1 MU

Got through 23, or 5:45, before missing. Amazing how hard they get just doing singles. Back in August I got 21 at 5# lighter bodyweight.

I was going to do some C&J EMOM work, but Kevin told me he’d do a partner workout with me if I created it, so I threw them in the metcon instead. We worked on goats for 20-30 minutes.

HSPU

  • 3 @ 2.5″ Deficit (Strict)
  • 2×3 @ 3.5″ Deficit (Strict)
  • 2×3 @ 4.5″ Deficit (Strict)

Conditioning

20:00 Partner AMRAP

  • 20 C&J (135#)
  • 30 Burpees
  • 40 T2B
  • 50 Russian KBS (62#)

Kevin used 95#. We split the clean & jerks, burpees, and toes to bars up into sets of 5 each for the first two rounds and the kettlebell swings into 15-10 each. I did my sets of 5 unbroken in the first round and my first set in the 2nd round, then quick singles. He hit the wall in the 3rd round during C&J so I started doing more than half the reps and some bigger sets of burpees and T2B, then I did 30 swings before letting him finish out. We had 1 swing left when time ran out.

Cool Down

  • 10:00 Row

Nice and easy with a pace around 2:18-2:19. Went 2,157 meters.

In the month of January I went almost 145 kilometers or about 90 miles.

  • Air Dyne – 88,200m
  • Row – 38,377m
  • Ski – 18,214m

Air Dyne Breakfast

Definitely a rest day after going big with deadlifts last night. My back is a little tight, but feeling good. I’m so happy to be able to push some weights again. 🙂

Air Dyne (AD2)

  • 30:00 @ Z1

Went a little slower than I usually do for this type of work, keeping my RPMs around 56-57. Went 13.44km. Good way to start the day.

Able to Pull Big Again

Got in a quick garage workout early this morning. Started around 7:30 I think.

Ski Erg

4 Rounds

  • 1000m @ 3-6 seconds faster than 2k pace (1:58-2:01)
  • 2:00 Rest

Tough when you’re not really awake yet. I started off shooting for the bottom end of the pace goal, but realized that would be harder than I wanted to work so early in the morning, so I backed off and ended up with a pace right around the middle of the goal overall. My times were 4:00.9, 3:59.9, 3:59.3, and 3:58.5. I like to try for improved times over each round in something like this.

IMG_5617

Gymnastics

5:00 AMRAP

  • 5 Strict Ring Dips
  • 10 GHD Sit-ups

Wasn’t going at any crazy pace. Just wanted to get in some work and use the clock instead of doing 5 slow sets or something like that. Got through 5 rounds plus 5 dips, with all sets being unbroken.

Went to the 5:30 class and got there early so I could get in a good warm-up before deadlifts.

Warm-up

3 Rounds NFT

  • 350m Row
  • 10×210# Reverse Hypers

Strength

Deadlifts

  • 5×155#
  • 5×225#
  • 3×265#
  • 3×315#
  • 3×355#
  • 3×385#
  • 3×405#
  • 3×425#
  • 3×445#
  • 3×465# (PR)

Puts my estimated max back over 500#. Booyah! I haven’t been able to pull weights like this in over a year. Deadlift is fun again.

Conditioning

3 Rounds

  • 3:00 AMRAP (“Cindy” rounds)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:30 Rest

I was at 4+5 after the first round, then 8+2 after 2 rounds, and 11+28 total.

Accessory

  • 20 Turkish Get-ups (44# KB)

I did 2 per arm and then switched sides, so 5 sets per side.

Gettin’ Bar Muscle-ups

Quad is a fired up again after the squats last night. 😦 I was in before the 9am class to get in some rowing and bar muscle-ups.

Row

  • 14:00 @ 5k pace (1:57)

Was on pace until I took off my hoodie, which sent my average up to 1:58.5. Got it back down to 1:57.7 by the end so should have been pretty close during actual rowing time. Crazy what 10-15 seconds can do. Went 3,569 meters.

Gymnastics

E90S for 12:00 (8 sets)

  • 2 Bar MU

I did 2 singles in the second round because my hands were sweaty and I was going to fall off the bar. Chalked up the rest of the way and had no problems. Decided to go for it in the last round and got 5! I’ve never attempted 3 before. Stopped because it felt like my thumbs were going to peel off. These are definitely a different feel from ring muscle-ups. Less energy used, but much harder on the hands.

We did some light stretching and shoulder warm-up to start class.

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Power Snatch

  • 3×115#
  • 2×135#
  • 2×155#
  • 1×165#
  • 1×175#
  • 1×185#

Definitely wasn’t going to get down into the squat with any today. It was hard enough just getting into the setup position without favoring the left side too much. More than happy to hit 185 on basically one leg.

Conditioning

10:00 EMOM

  • 3 Power Snatch (115#)
  • 3 OHS (115#)

All touch-n-go reps. The overhead squats were definitely a challenge with the leg.

Midline

Tabata Mash-up 5x

  • Hollow Hold
  • Plank
  • Russian Twist (45# plate)

Plus a bonus 20s of Russian Twists at the end. The hollow holds got pretty rough since I just did all those hollow rocks last night.

Reverse Hypers

3 Sets

  • 10×210#

Figured it would be good to do some after the squats last night and OHS in the workout. All that in about 90 minutes. That’s enough for today.

Rough Morning, Solid Night

Got plenty of sleep, but had a hard time getting out of bed. Made it for 9am though.

Warm-up

  • Bottom Squat Hold
  • Arm stretching
  • Band pass-thrus
  • 2 Rounds
    • 20 Mountain Climbers
    • 20 Jumping Jacks

Strength

Shoulder Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6×125#
  • 6×130#
  • 6×135#
  • 6×140#
  • 6×145#

Meh. Would have liked to get 150 or 155.

Midline

4 Sets

  • 5 Evil Wheels
  • 10/10 Side Bends (62# KB)

Conditioning

12:00 AMRAP

  • 50 Burpees
  • 50 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 50 Air Squats

Settled into a pace of 15-16 burpees per minute, which got me finished around 3:15. Did my wall balls in sets of 10. Too much rest between the sets. Moved on to the swings around 6:10. Did two sets of 15 and two sets of 10. Then the air squats unbroken but slow. Had about a minute left and managed 15 burpees for 215 total reps. Not sure why, but I did not feel very good after this one; I didn’t even push hard. Maybe it’s a nutrition thing or having a hard time waking up was a sign.

Break at night to get in some work in the garage. Warmed up with an easy 5:00 on the Air Dyne for 2.63km.

Back Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 3×315#
  • 3×330#
  • 3×340# (PR)

After 100 squats this morning I was unsure how I’d feel tonight. Wasn’t feeling very good as I worked up and even at 315#. Knew I had to change my attitude after that and just attack each rep. Could definitely feel my quad, though it obviously didn’t hold me back. Hopefully I can walk tomorrow.

Accessory

5 Rounds

  • 30s OH Holds (15# Training bar w/ 15# plates on bands)
  • 30s Rest
  • 30s Hollow Rocks
  • 30s Rest

Big difference from using the earthquake bar, but not a bad substitution. Still get some movement out of the bar and weight. Was able to go non-stop through each set of hollow rocks, which I wasn’t expecting.

Thirties

My quad feels a million times better today. Back to what has been “normal” for the last few months with it. Out in the garage after waking up. Wanted something different, so grabbed this recovery type workout from OPEX.

Air Dyne (AD2)

3 Rounds

  • 10 Sets
    • 30s @ 85%
    • 30s Slow
  • 3:00 Rest

I started off thinking about 85% of my 10 minute pace, which is in the low 70s for RPMs, but realized that was too easy for only 30 seconds at a time. In the 2nd round I bumped up my RPMs to high 70s and then mid 80s in the last. Split distances were 4.73km after 1 round, 9.51km after 2, and 14.62km total.

Did CSA Recovery after I was done.

Damn Quad

My quad is very angry after the squats yesterday. Played in a cornhole tournament last night, but I doubt that has anything to do with it.

cornhole-courts

Warm-up

  • 1,000m Row – 3:59
  • Stretching

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

I did 25-13-11-10, which is a new max set PR and better than the 22-12-12-10 I did last time.

Conditioning

A fun MAP training session today.

10:00 AMRAP @ 80%

  • 150m Row
  • 10 HR Push-ups
  • 10 Russian KBS (53#)

Did 6 rounds plus 140 meters. The push-ups started to get slower each round.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 7 Box Jump, step down (24″)
  • 9 Deadlifts (135#)

I thought I was going to cry after the first box jump it hurt my quad so much. It seemed to loosen up or I was favoring the other leg a ton after a few reps. Completed 6 rounds plus the burpees and box jumps.

3:00 Rest

10:00 AMRAP @ 80%

  • 30 DU
  • 5 Strict Ring Dips
  • 10 Plate Russian Twists (35#)

Felt the quad a bit when I started double unders, but turned out fine. Finished 7 rounds plus 12 dubs.

I really wanted to OHS but I couldn’t do an air squat without wincing and transferring most of my weight to my left leg.

Skill

3 Sets

  • 40 Shoulder Taps

Up and Over the Bar

The plan was to get to the gym early this morning to back squat and work on bar muscle-ups before the 10am class. But I didn’t wake up until 8:20. I must have needed the sleep.

Warm-up

Dynamic warm-up with butt kicks, high knees, running, arm circles, and arm stretching. Then 30 American KBS with 44#.

Gymnastics

Worked on bar muscles-ups. Was doing all singles, but did one double towards the end. I lost track, but did about 16 total reps, which is way more than I’ve done total in my lifetime. Felt pretty good and didn’t have any misses. Might have to try an EMOM with doubles next week.

Conditioning

4 Rounds

  • 1:00 Ball Slams (25#)
  • 15s Rest
  • 1:00 Thrusters (45#)
  • 15s Rest
  • 1:00 Sandbag Clean and Throw (~40#)
  • 15s Rest

Tried to keep a steady pace. Had 101 reps after 2 rounds and 210 total reps.

A few hours later it was time to lift heavy in the garage. Warmed up with 1,000 meters on the ski erg in 4:09.9.

IMG_5606

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 5×265#
  • 5×285#
  • 5×305#
  • 5×315#
  • 5×325# (PR)

The plan was more sets, get to at least 320 and maybe try more. After warming up I was feeling a little tired so adjusted the game plan. Fewer sets and new goal was 325. Made it, but had nothing left. I’ll take it.

Did 3 sets of 15 reverse hypers on the GHD, no resistance.

Break it Down

My back is a little tight today but no major issues, so I’m happy about that. Went in at 4pm to get in a row.

Row

  • 6k @ 92% of 5k pace (2:05)

I went off a time better than my 5k since it’s probably quite a bit better now. Ended up averaging a 2:04.3/500m pace and finished at 24:51.5. Have never rowed that far before. When I do something like this I try to break it down mentally. 1,500 meters is 25% done, 2,000 meters is 1/3 done, and so on. Helps me with the grind of it. Kind of enjoyed that today actually. Rolled out my low back a bit after.

Patient Deadlifts

Definitely feeling a little beat from all of those ball slams. In for the 9am class.

Warm-up

  • 3 Rounds
    • 300m Row
    • 10 Reverse Hypers (210#)
  • 20 Speed Toe Touches
  • 20 Jumping Jacks
  • 20 Air Squats
  • Arm stretching

Strength

Deadlift

  • 5×135#
  • 5×225#
  • 5×275#
  • 5×315#
  • 5×345#
  • 5×365#
  • 5×395#
  • 5×425#

Actually remembered to go shoeless. Felt solid. It’s been about a month since I’ve deadlifted heavy. I’ve been patient with my back after several tweaks and it’s paying off. My estimated max is almost back up to my previous 1RM and this was only 10# shy of matching my best 5RM, which was done shortly after I pulled the 515#.

Screen Shot 2015-01-22 at 11.06.32 AM

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Cruised through these by only doing 6 per round.

10:00 EMOM

  • Odds: 10 Thrusters (95#)
  • Evens: 8-10 C2B Pull-ups

In my first set of chest to bar pull-ups, my hands were sweaty and I couldn’t hang on the bar. So I struggled through 8 reps in like 3 sets! Chalked up for the rest of the rounds and my rhythm felt better than ever. I did the last 4 sets unbroken with 3 of them being 8s and then 10 in the final set. Wish I hadn’t messed up that first set and had done 10 for every round.

Definitely jumped back on the Reverse Hyper for 3 more sets of 10×210# after those heavy deads.

Garage time at night!

Air Dyne (AD2)

  • 15:00 @ 80% of 10:00 max pace (65 rpm)

Should have averaged over that rpm goal. Totaled 7.94 kilometers.

OLY

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

8:00 EMOM

  • 5 Power Snatches (115#)

The original plan was 7 rounds, but after the muscle snatches I was feeling a little fatigued so I only set the clock for 5 rounds. I was feeling good towards the end so I went for 8. All sets were touch-n-go.

Explosive

5 Rounds

  • 10 GHD Sit-ups (20# vest)
  • 5 Box Jumps (24″, 20# vest)

I was not planning to do this for time, but said why not and went for it. The sit-ups got nasty at the end of the 3rd round. Took me 4:32.