Month: February 2016

True L

Almost late getting to 4:30 due to being in a coding zone for work.

Warm-up

  • 2×10 Reverse Hyper (210#)
  • Jogging
  • PVC Good Mornings

Strength – Deadlift

  • 10×45#
  • 5×155
  • 5×225
  • 5×275
  • 5×325
  • 5×365
  • 5×395

Could feel it in that left shoulder when it got heavy. Happy with the 395 though after the back tweak a few weeks ago too. Would have liked to be closer to the 425 I did before the tweak, but no need to push it. I’m already in rough enough shape.

Conditioning

  • 2-4-6-8-10-12-14-16-18-20 Wall Balls (20#, 10′)
  • 5 Burpees

Total of 110 wall balls and 50 burpees. Took me 8:36 to finish. All wall balls were unbroken sets. Burpees got slow to try and catch my breath a little.

Midline

7 Rounds

  • 10s L-hang
  • 10s Rest

Actually held a true L for the first 3-4 and then my feet started to droop more and more.

3 Sets

  • 3 GHD Back Extensions

The slow controlled kind. I forgot how hard these are. Probably should have had the pad back more after watching the video again.

3 Sets

  • 15 Reverse Hypers (160#)

Pump!

Fight the Burn

Made it to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Random assortment of movements

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 3×150
  • 3×160
  • 3×165 (PR?)
  • 3×170 (PR)

I had done 170 pounds for a double at some point, seems like about a year ago. Gives me an estimated max around 180, which would be a 5# PR. The most I had done for a triple since using BTWB was a week or two ago with 162.5, so not sure if the 165 was really a PR or not.

Conditioning

7 Rounds

  • 30 Double Unders
  • 8 Power Cleans (95#)
  • 8 Push Presses (95#)

My goal by choosing 95# was not to put the bar down. My cycle times got a lot slower from the first round to the end, but mission accomplished. I missed 3 dubs; once in one set and twice in another. First two rounds were done in under 2 minutes, but the pace of cycling really slowed down and I had to take some extra breaths moving from the rope to the bar and vice versa. Took me 8:51.

Burn Baby Burn

8 Rounds (Tabata)

  • 20s Bottom to Bottom Air Squats
  • 10s “Rest” in a Bottom Squat Hold

Paced out of the gate much better knowing what was in store. Was getting 9 per round early on and was able to pick up the pace in the last few rounds even though my quads were burning something fierce coming out of the hole for those first reps of a set. Finished with 78 reps which is a +15.

Did some back mobility before I left.

Can’t Beat Rich

Feeling a little beat from yesterday.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Snatch
    • 2x3x45#
    • 3×65#

Conditioning

12:00 AMRAP

  • 50 DU
  • 15 Snatches (weight goes up each round)
    • 95-115-135-155-185-205#

This was a What’s Rich Doing Challenge I had put on my list weeks ago when I saw it. I absolutely sucked on dubs today, which hurts your score bad in a workout like this. I got through 12 of the 15 snatches at 155# Did 3×5 with 95, 5×3 with 115, and then singles the rest of the way. Here you can see Rich do it and get through 12 reps with 185#…

3 Rounds

  • 30s Burpees
  • 30s Rest
  • 30s Air Squats
  • 30s Rest
  • 30s HS Hold
  • 30s Rest

Worked out well doing this after the snatch workout. With a nice rest was able to recover and push hard on the burpees to get 14 each round. Air squats were 22-23-26. Need to push harder on them.

Skill Work

5 Sets NFT

  • 4 Turkish Get-ups
  • 10 Ring Swings

I only got in 2 sets of get-ups (44# and 35#) since I was helping people out. I did get in swings after everyone was done. Put a towel between my feet again. Felt like my shoulders were able to open up a bit more on the back swing. Work in progress.

Tested out my shoulder a little bit today and I was able to pull higher in a pull-up before the pain kicked in, but then I was trying to demo a knee-up kip as a way to get your first pull-up and it didn’t feel good at all.

Moving Day

Big class today!

2016-01-13-class

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 30 Jumping Jacks
  • Back Squats
    • 6×45#
    • 6×135#
    • 3×225#

Strength

12:00 EMOM (alt)

  • 3 Back Squats (255#)
  • 6 Strict HSPU

Didn’t think I’d be able to get ever set of the handstand push-ups but did without trouble.

Conditioning

24:00 AMRAP (w/ partner)

  • 100 OH Lunges (45#)
  • 100 Plate Snatches (45#)
  • 100 MB Sit-ups (30#, passing between)

We cruised along. Got through 2 rounds, the lunges, and 12 of the snatches. 712 reps!

Time to go help Bryan move.

Check Your Math

Gym time at night. Warmed up with Crossover Symmetry Activation and 6 overhead squats with the empty bar.

Strength – Snatch Balance + 2 OHS

  • 65#
  • 85
  • 95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 155
  • 155
  • 155

Grip was close and moved out as I added weight. Not easy doing a close grip snatch balance!

Skill / Midline

5 Sets

Put a paper towel between my feet on the swings and held it in place all the way until the final 2 reps of my last set. In the last 2 sets I started concentrating on pushing the rings out in my back swing and I think I lost a little focus on my feet. Definitely felt some things moving around in my shoulders pushing for that extra movement. Needs a lot of work.

Conditioning

Little aerobic threshold gem from Aerobic Capacity.

2 Cycles

  • 6 Rounds
    • 200m Fast (2k PR pace – 1:40.5)
    • 400m Easy (<3x it takes to go the 200m)
  • 3:00 Rest

Not hard, but I fucked up thinking I was thinking of 250s to figure the 3x pace for the 400s, so I multiplied 50 seconds by 3 ahead of time. I guess that’s why it felt so easy, though I don’t think it would have made much of a difference since several of the 400s were already under 2:00 and the most I was over was 8 seconds. I was wondering how someone could even row slow enough to go over the 3x number I had calculated. Dumbass!

My 200s were done in 39.9, 40.1, 40.1, 40.1, 40.0, and 39.9 in the first cycle and then 40.0, 39.7, 39.8, 40.2, 39.8, and 39.8 in cycle #2.The 400s ranged from 1:55.2 to 2:08.1.

Finished up with Crossover Symmetry Iron Scap.

Shoulder Scraping

graston-shoulderHad my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.

Went to the gym right after for the 5:30 class.

Warm-up

2 Sets

  • 10 Wrist Curls (45#)
  • 10 Bicep Curls (45#)
  • 10 Shoulder Press (45#)
  • 10 Front Squats (45#)
  • 10 Thrusters (45#)

Strength – Deficit Deadlifts (4″)

Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.

  • 5×155#
  • 5×225
  • 5×275
  • 4x5x305

Much different stimulus and have to pay more attention to positioning going so deep down.

Conditioning

6:00 AMRAP

  • 5 Thrusters (95#)
  • 5 Toes to Bars

Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Was still out of breath so stuck to 6 every round.

Skill – Double Unders

Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.

Finished up with Crossover Symmetry Plyo to try and help the shoulder.

Super Shoulders

Yesterday was a complete waste of a day after the Super Bowl. That’s why I rarely drink more than 1 or 2 beers. Glad it was a scheduled rest day though. Winter is finally back after not having any snow left on the ground for weeks. Out in the garage before 5pm so I wouldn’t have to drive in this crap. Warmed up with Crossover Symmetry Activation.

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6×115
  • 6×125
  • 6×135
  • 6×142.5
  • 6×147.5 (PR)

I didn’t even realize I had a previous 6 rep, but saw the 145 from last January after logging it in BTWB. Glad the ranking was higher than my weak 8 rep from last week.

Conditioning

Came up with these 2 workouts based off what Intuition was doing today with a little adjusting.

6:00 AMRAP

  • 4 HSPU
  • 6 Alternating DB Snatch (50#)
  • 4 Weighted Pistols (30#)

Was able to keep everything unbroken but the handstand push-ups got slow. Finished 5+10.

5 Rounds

  • 10 Ring Swings
  • 10 Ball Slams (30#)
  • 10 Weighted GHD Sit-ups (15#)

Really enjoyed the swings that I subbed in a workout the other day and I need to work on keeping things tight during that swing. Good to practice them in a fatigued state sometimes too. Barely enough height in my garage to swing on my rings. Took me 8:49 to finish. Glad I went with 15# instead of 20# on the GHDs since I haven’t done them in a couple of weeks and don’t normally do them in a metcon.

Inverted

Why not hit the shoulders a little more after all of the rest?

3 Sets

  • 0:45 HS Hold (facing wall)
  • 1:30 Rest

Minutes

Got to the gym early.

Warm-up

  • Back Mobility – banded bottom squat hold against wall
  • 2 Sets
    • 10 Reverse Hypers (210#)
    • 10 Pass-thrus (o/u grip)
  • C&J

5 Rounds

  • 1:00 AMRAP of C&J
  • 2:00 Rest

Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.

8:00 AMRAP

  • 15 Push-ups
  • 30 DU

Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!

Gymnasty

8 Rounds

  • 15s L-Hang
  • 15s Rest
  • 15s HS Hold
  • 15s Rest

Getting better at getting feet off the wall during the holds.

Feel the Burn

  • 2:00
    • Buy-in: 20 Step-ups (24″)
    • AMRAP MB Cleans (20#)
  • 2:00 Rest
  • Repeat

Never put down the medicine ball. Got 26 and 23 reps.

Partner 50s

Got in a little early to do some back mobility stuff.

Warm-up

5-4-3-2-1-1-2-3-4-5

  • Air Squat
  • Sit-ups
  • 30/30′ Shuttle Jog (only there and back each round)

Nice warm-up to get the blood flowing.

Weightlifting

Tall Cleans

  • 2x5x20kg
  • 2x5x40
  • 3×50
  • 3×60
  • 3×70
  • 3×80
  • 3×85

Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.

Conditioning

Partner Chipper

  • 50 Box Jumps (30″)
  • 50 Jumping Pull-ups / Ring Swings
  • 50 American KBS (70#)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Presses (95#)
  • 50 Wall Balls (30#, 10′)
  • 50 Burpees
  • 50 Double Unders

We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.