Why Did I Agree To This?

Jason had the bright idea to try “Linda” today. Not sure why I agreed. I guess I’ve been on a benchmark kick lately and figured it was the final workout of the year. Made sure to load up on carbs last night, get to bed early, and even set my alarm so I’d get up and eat some oatmeal this morning before getting to the gym at 9.

Warm-up

  • Crossover Symmetry Activation
  • 10 GHD Heel Drives
  • Bench Press
    • 5×45#
    • 5×115
    • 3×165
    • 3×195
  • Squat Clean
    • 5×45#
    • 3×95
    • 3×135
    • 3×145
  • Deadlift
    • 5×45#
    • 3×155
    • 3×265
    • 3×295

I wasn’t planning on doing cleans touch-n-go but something in my head got me doing them that way in the warm-up. Definitely put on the belt for the 295# deadlift and kept it on through the workout, usually loosening it during bench press so I could breath better.

“Linda”

10-9-8-7-6-5-4-3-2-1

  • Deadlift @ 1.5x bodyweight (315#)
  • Bench press @ 1x bodyweight (210#)
  • Clean (squat) @ 0.75x bodyweight (157.5#)

I started out 4-3-3 for the deadlift and bench press, then did combinations of as many threes and twos until the single at the end. I grabbed the bar for the cleans and did 3 tng to start then 7 singles. After that I didn’t do a single until the final rep. All threes and twos there though I did the set of 4 unbroken. With having to rest so much between bench press sets I had the lungs to string the cleans together. I’m not sure it was really any faster than singles because I’d take a nice little break between sets. There is a lot of resting in this workout. Finished in 31:42. I’m not looking forward to how my body is going to feel for the next few days.

The alternative name “Three Bars of Death” is much more fitting for this benchmark.

linda-after.jpg

As long as that took, I think it took longer to get everything set, warm-up, and then clean-up took forever. Happy New Year!

Shoulder Ow!

My shoulders are still wrecked from the combination of bench on Sunday and the muscle-up work on Monday. Needed a full rest day yesterday but got in some exercise clearing the driveway.

Skill WOD “Be the Master of your Volume” Week 1 Day 2

Warm-up: 3 Rounds for quality

  • 10 Pass-thrus
  • 10 Pass-thrus (under grip)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 3 Wall Walks
  • 10s Handstand Hold

Mobility: 5 Sets

  • 10s GHD Hanging Stretch

Test Your Max

Find MAX deficit Kipping HSPU

  • 1″
  • 5.25
  • 8.5
  • 10.75
  • 13
  • Miss 15

At 10.75 inches I started to hit my shoulders on the plates. Widened the plates after that but still ran into them. When I got to 15 it was pretty awkward. Will need to look around to see what people do for big depths. It’s pretty intimidating even looking at the stack of plates.

4 sets of 6 kipping at 70% deficit

  • 6 @ 7.5″ (2×45# + 25#)
  • 5 @ 7.5″
  • 6 @ 5.25″ (2×45#)
  • 6 @ 5.25″

Use 70% he says. haha I knew that wouldn’t fly and I still had to decrease my depth even more.

Max reps at same deficit

Managed 6 again @ 5.25 inches. Barely missed a 7th rep.

Strength Accessory: 5 Sets

  • 8 Seated DB Press (40#)
  • 20 Hollow Rocks

Got out the PVC pipe after the 1st set and held it for the other 4 sets of hollow rocks. I felt like it kept my arms in check and created better awareness.

I finished up with Crossover Symmetry Iron Scap before leaving the gym.

I had planned on deadlifting in the afternoon, but with some new plans to do “Linda” tomorrow I decided that wasn’t a good idea anymore. Still wanted to get in some other work, so out to the garage in the afternoon. Warmed up with Crossover Symmetry Activation.

Accessory

6 Sets

  • 8/8 Kroc Rows (50#)

It was nice using a 50 pound dumbbell compared to the 70 pound kettlebell I use at CFi. Was able to really focus on the right muscles and do a little pause at the top.

Conditioning

“Jeremy” – 21-15-9

  • Overhead Squat (95#)
  • Burpee

Rough in the cold garage. My toes were actually losing feeling by the time I got done working out. I guess I should have turned on the heater.

Took me 5:53 which isn’t a very good time. I did the OHS in sets of 21, 9-6, and 9. Should have pushed through in that second round. I need to get a lot better at my cycle speed with them too. I was struggling with my breath on the burpees. Maybe it was the hoodie I wore trough the first 2 rounds. This extra 10 pounds I’m carrying doesn’t help either. Definitely some weaknesses to improve on.

Almost 10, but Sub 40

Coached this morning and then got in my workout after class. Starting the new cycle of gymnastics work.

Skill WOD “Be the Master of your Volume” Week 1 Day 1

Warm-up – 3 Rounds for quality

  • 10 Pass-thrus
  • 10 Bridge Rocks
  • 10 GHD Heel Drives
  • 3 Inchworm Push-ups
  • 10′ Crab Walk (forward & back)

Mobility – 5 Sets

  • 10s Bottom of Ring Dip Hold
  • 1 Skin the Cat (2s pause in hang)

Test Your Max

  • 1 Set of MAX MU
  • 4 Sets @ 60% with 2:00 Rest

Got 9 and barely missed the 10th. Rounded to 5 for the drop sets. Made each set but the last two were close to missing; caught in a super low dip.

Strength Accessory – 5 Sets

  • 5 Strict Ring Dips
  • 5 Ice Cream Makers (banded)

Used the black band. Those were interesting. In the 4th set of ring dips something really weird started to happen in my left shoulder and bicep and then I couldn’t lift my arm until I moved it all around. Nothing like that has ever happened before.

Conditioning

3 Rounds

  • 250m Row
  • 2:00 Rest

Been wanting that sub-40 and got it. Went 39.7, 41.1, and 42.2. Boy do I start to hit a wall in the 2nd half of the rows after that first attempt. Legs start to burn hard, hamstrings feel like they are cramping up, and just can’t push like I want to. I decided on 3 sets before starting, but almost called it quits after setting the PR. Glad I gutted it out.

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Headed back to the gym at 4pm. Warmed up with 3 sets of 8 Reverse Hypers using 210#.

Strength – Back Squat

  • 10×45#
  • 6×135
  • 3×225
  • 3×255
  • 3×285
  • 3×315
  • 3×335
  • 3×350 (PR)

Wore my belt for the last 3 sets. My goal heading in was to get 350 and it was solid. A few weeks ago doing a double with 353 got loose, so really happy. Most 1 rep max calculator formulas put me at over 370 now. Getting there!

Midline

  • 100 Sit-ups

Been awhile. Was on a solid pace but the last 30 reps got rough. Managed a 1 second PR with 2:58.

Wanted to get in a solid day of work with a storm coming through. I do not plan on leaving the house tomorrow except to take out the trash. Will probably do some active recovery.

Quad Burner

My hands ached bad when I woke up. I wasn’t paying attention to walking down the steps because I was so focused on it and ended up falling on my ass and slid down 3 stairs. That woke me up! My legs were a little wobbly too. Didn’t think I did much yesterday.

Warmed up with Crossover Symmetry Activation.

Strength – Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×215
  • 5×225
  • 5×235
  • 5×240

Really had no idea what to expect here. The chart we have said a 5RM for 270 would be 236, so this was about right for my 275. Not sure I could have got all 5 with another 5# on the bar.

Conditioning

“Klepto” – 4 Rounds

  • 27 Box Jumps (24″)
  • 20 Burpees
  • 11 Squat Cleans (145#)

I jumped without rebounds in round 1. After doing the first 2 squat cleans, I could feel my back would never hold up with box jumps, so I did step-ups for the other 3 rounds. Burpees were the rest and just kept moving. Cleans were all singles, but back on the bar quick. Was through 2 rounds at exactly 9:00 and finished everything at 18:29.

Going to start going with shorter met-cons on Sunday going forward to build that intensity up. Should have a solid base after all of the rowing and the last month of long Sunday workouts.

Midline / Shoulders

  • 50 reps – 1/4 Get-ups (53#)

Originally programmed Turkish, but legs were smoked from the workout and didn’t feel like standing up. Broke it up into 10 each arm and then 15 each arm.

36 Years

Woke up a year older. Wiser too, of course. 😉 Opened up the gym from 4-6 after coming back from up north.

Skill WOD (Hustle & Flow) Week 4 Day 3

Warm-up

3 sets

  • 5 Bar Work
    (Hold and pause 2 sec at each position with no form breaks and no momentum)

    • Dead Hang
    • Lat Active Hollow
    • Tight Arch
  • 1 Skin the Cat
  • 10 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Skill A – 4 Supersets

  • 1 Ring Swing + Pull-up w/ swing + MU
  • 2 Box Hip Kip Drill
  • 3 Banded Hip Drill

Felt solid

Skill Test – 3 sets

1 rep of complex is:

  • MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. I only got 5 reps on the max set.

Strength Accessory – 3 sets

  • 3 Lower to Hold Front Lever on Box

Felt harder on the grip this week.

Bonus Complex

  • Set 1: 3 Strict Ring Pull-up + 3 Toes to Rings + 4 MU
  • Set 2: 3+3+5
  • Sets 3+: Keep adding 1 MU until failure

I was looking forward to this stuff today, thinking I was well rested. Didn’t have it though. Maybe those curls and skull crushers from the other day had me or maybe the 2.5 hour drive played a role.

Put on me leather grips at this point. I only managed 3 muscle-ups in the first set and 1 in the second set. I took a quick rest after that 2nd set and got back on the rings to try to knock out some muscle-ups and didn’t have any. Called it quits right there on the gymnastics.

I had one terrible day in this cycle for each of the 3 movements, pull-ups, handstand push-ups, and muscle-ups. New cycle starting on Monday.

Weightlifting

Warmed up with 2 empty bar sets of 3 muscle snatch + 3 behind the neck snatch presses + 3 overhead squats.

Tall Snatches

  • 2x3x40kg
  • 3×45
  • 3×50
  • 3×55
  • 2×60, missed 3rd rep
  • 2×65
  • 2 misses x70

I should have actually missed the first try at 70 behind me, but I am not used to that and pulled it back to the front. I need to do these more often. Felt like I was dropping quick, but need to get comfortable catching the bar that low and staying tight.

Conditioning

Warmed up with an easy 2:00 row for 507 meters.

5 Rounds

  • 100m Row
  • 1:00 rest

Wanted to set a new PR and get in a time for my BTWB fitness level ranking since it’s been almost a year. I killed my previous best 16.0 with a 15.5 on the first try. Then beat the 16.0 four more times with 15.7, 15.7, 15.8, and 15.9! I couldn’t believe it. I tried a different damper setting almost every round and even tried shortening my stroke on the final interval.

5x100m-rows.jpg

Good way to end the training session and a nice birthday surprise.

All The Pumps

Up at my parents for a few days. Legs feel a little tired this morning. Worked out around 10:30.

Strength / Midline

  • 8 Rounds
    • 20s Alternating Bicep Curl (15# DB)
    • 10s Rest
  • 1:00 Rest
  • 8 Rounds
    • 20s Superman Hold
    • 10s Rest
  • 1:00 Rest
  • 8 Rounds
    • 20s Dumbbell Skull Crushers (15# DBs)
    • 10s Rest

Arms were really pumped up after this. Low back had a nice pump too. Work the hollow positions a lot, but I think the arch/superman gets overlooked. Need to improve flexibility for the back swing of kipping movements.

Conditioning

10:00 AMRAP (“300 FY”)

  • Air Dyne (calories)

Dad had a AD2 just like mine so it’s nice to be able to compare numbers. Didn’t realize it had been over 2 years since I did this. Beat my old 342 calories with 358. Started out too hot but it’s hard to know without being able to see your RPMs until you’re about 25 seconds in to the workout. Scaled it back to 80-81 and tired to hold that. Started picking it up with 90 seconds left and then pushed hard in the final minute. You start to feel the burn in the first 2 minutes but you just have to keep telling yourself it’s not going to feel any worse and you can hold on to your pace.

Quads are so pumped up after this. I did an easy 5 minutes back on the bike after I caught my breath for 1.26 miles. Now I feel good that I’ve got in some exercise and I can rest for the next 2 days. Merry Christmas!!

Get Nasty With The Girls

My legs were surprisingly tired this morning. The squats I did yesterday were nothing crazy. Went to the gym at 10am.

Skill WOD Hustle & Flow Week 4 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Best week of the 4 for these shoulder taps. Didn’t fall off the wall once during the 4 sets. I think I figured out how to shift my hips better with the butt facing the wall.

Skill Test

  • 3 Sets: 4 Deficit Strict HSPU (3.5″)

Lowered down from last week’s 4 inches so I could hopefully get 4 each set. Wasn’t easy but did it. I set the plates further from the wall after watching Spealler’s tips video this morning. Felt better that way.

Strength Accessory

3 sets

  • 10 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups (feet on 16″ box)
  • 30s GHD Hollow Hold

The presses have been pretty easy so I added 2 more reps this week. I guess I could have tried using 44# KBs. Also increased the box height under my feet. I really tried to get as low as possible in the bottom of those push-ups to feel the stretch.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

I had to have miscounted last week. I think I did the round of 4 twice because there is no way my score should have been that much of a decrease from the previous 2 weeks. Kipping felt much butter with the plates further from the wall. I finished the round of 6s and got 5 burpees, a PR by 6 total reps over the first week. First time Yes! Got a second wind after that success. I was pretty disappointed last week.

I am not sad to see the last day of this workout. Has been my least favorite of the 3.

Took a solid 30 minute rest, but did 10×45# and 5×95# hang power cleans to warm-up for…

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

I’ve been wanting to try this one out for a long time. Since I’m heading out of town for a couple days today sounded like a great day for it. Get in a metcon involving a barbell and get in some muscle-ups with a full 2+ days to recover before the final workout of this Skill WOD cycle.

The air squats are so damn slow. Tried not to get my heart rate up too high going into the muscle-ups. I went 4-3, 4-2-1, and 4-2-1 on MU. Cleans were 5-5, 5-5, and 10. Took me 10:46. Next time I give this a go I’d try to speed up the 2nd and 3rd round of squats and I’d do all of the cleans unbroken for sure. I broke up those first two sets trying to save my pull a bit for the muscle-ups but with the long break during squats I don’t think it matters. I also think without having done an hour of handstand push-up work I’d be able to get the muscle-ups in 4-3 each round.

This video is a classic. The sport has come a long way.

 

Unlaced

Feeling it from the last few days at the gym. Out to the garage in the afternoon.

Strength: Safety Bar Squats

IMG_6890
Laces?
  • 10×65#
  • 8×135
  • 6×185
  • 6×225
  • 4×255
  • 4×275
  • 2×295
  • 2×305

No plan going in. Lift some shit. No belt and no fancy shoes today. Didn’t even bother to tie my shoes. Gotta switch things up to keep the body alert.

Conditioning

30:00 on the Air Dyne (AD2) for 6.7 miles.

Final Hustle & Flow Pull-ups

Slept great last night. Was pretty wore out from “McGhee” and needed the rest. Woke up and could instantly feel my hands. It hurt to fully open or close my palms. I used the TENS unit on my back last night and it’s feeling pretty good today. Feeling all of those reps in my legs, glutes, shoulders, and triceps too.

Planned to get in to the gym during the day, but worked out to meet Bryan there at night and my hands could use the extra rest before the pull-ups.

Skill WOD Hustle & Flow Week 4 Day 1

Final week of the cycle before a new one begins. I’m following a week behind so the Skill WOD is actually doing tests this week. Going to skip those and then be caught up to start the new cycle when it’s released for next week. Sounds like it’s going to be pretty cool.

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Again, I really love these warm-ups.

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Easy this week.

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Felt smooth even though my pull seemed a little weak.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

The combo set felt really good. I’d been trying to increase the 70% sets each week and last week I got 16 and 10-6, so I shot for the same 16s today. Started to lose my butterfly on the last two reps of the second set but made every rep. Booyah! Just 4 weeks ago my max for a single set was 20. All this volume is dialing in the movement.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

The hangs felt easier than any other week, but I felt weak with the rows. Probably due to the 260 push-ups I did yesterday. 🙂

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 6 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 4 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B

I was not even attempting MU on the end again, so I substituted with some C2B. Was hoping to increase each set, but my grip and pull was shot by the time I got done with the toes to bars. Wasn’t going to push it too much either because I already had a few places peeling on my hands.

I understand that this complex is getting you to be fatigued by the time you got to the final movement, but I’m just not on that level. The volume is definitely building solid movement and strength though.

Midline & Accessory

Wanted to get in a little extra work.

  • 3×15 Hip Extensions (controlled, not fast swinging)
  • Crossover Symmetry Recovery

Shoulders felt pretty beat after the pull-ups so I figured the recovery protocol was good to get in. I never do it anymore.

McGhee

Feeling a little sore in my shoulder areas from the lifting yesterday. Legs and back seem good though.

With the release of 2016 Games season we know it’s now 66 days until the first Open workout announcement. Long metcons this Sunday and text, then will probably transition into more skill based work and higher intensity conditioning pieces. Maybe I’ll bring back some of the thruster program.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching

Strength / Weightlifting

25:00 to work up to a heavy set of the complex of a squat clean + thruster + push jerk. So that’s essentially 2 squats and 2 shoulder to overheads in there.

  • 45#
  • 95
  • 2 sets 135
  • 165
  • 185
  • 205
  • 215
  • 225
  • 235
  • 240

Had 245# in my mind going in to this. Having done a 250# thruster and a 255# push jerk before I’m pretty happy with the 240# with this combination. When I brought the bar back down into the front rack for the jerk on my last set I felt it a bit in my back.

Conditioning

“McGhee” – 30:00 AMRAP

  • 5 Deadlifts (275#)
  • 13 Push-ups
  • 9 Box Jumps (24″)

I’d only done this once before. It was over 2.5 years ago and I got exactly 17 rounds. After feeling my back during the lifts I knew I wanted to wear the belt and figured it would help pace me a bit with having to loosen and tighten it each round. Worked out well. I did all of the deadlifts unbroken, went 5-4-4 on push-ups until the final round where I tried to go through them faster, and did all jumps on the box, but no rebounding. Had 10 rounds in just before the 15 minute mark and ended up with 19 rounds plus the deadlifts, push-ups, and 3 box jumps. Nearly kept the same pace in the 2nd half of the workout. It would make a huge difference if I could do the push-ups in 2 sets throughout.

Even got a little “Fran-lung” from this for about 30 minutes after. Back help up during the deadlifts and box jumps but I can tell it’s going to be sore and tight for the next couple of days.

mcghee-after
At least we didn’t die