Month: February 2016

Pressing Eights

Class was doing 14.2/15.2 today, but that’s a no-go for me with my shoulder and pull-ups. Damn, I was so disappointed to miss one of my favorite workouts. 😉 Got to the gym a little after 4:30.

Warm-up

3 Sets

  • 10 Pass-thrus (o/u grips)
  • 10 V-ups
  • 15s GHD Hanging Bridge

Strength -Shoulder Press

  • 8×45#
  • 8×75
  • 8×95
  • 8×105
  • 8×115
  • 8×125
  • 8×130
  • 8×132.5

Maxed out at a higher rep scheme for something different. Fatigued from the handstand push-ups yesterday though.

Conditioning

Looked like a good workout from Aerobic Capacity this week in the Lactate Threshold category so it was on my list to do.

Row

  • Row 1250m
  • 90s Rest
  • Row 1000-250m
  • 90s Rest
  • Row 750-250-250m
  • 90s Rest
  • Row 500-250-250-250m
  • 90s Rest
  • Row 250-250-250-250-250m

Take 10 seconds of rest between each interval during a 1,250 meter section. The first interval of each section was supposed to be at a “strong controlled tempo” so I picked 2:00/500m thinking it should be slower than my 5k PR pace being that this was a total of 6,250 meters. The other intervals of each section are at a 2k PR pace, which is 1:40.5 for me.

Felt pretty good through the first 3,750 meters but could tell it was going to get really rough when I got to that 2nd 250 of the 4th round. Hit all my paces until the final 2. Well, I was 0.1 off on the 3rd to last but that’s because I was ahead of pace and coasted in too much at the end to try and save myself.

I need more of this type of work that burn really gets me at the end of a 500-1000-2000 meter time trial. Or when I’m in a 2nd round of a FGB style workout like yesterday.

2016-02-04-row

Inverted

Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hypers (210#)
  • 10 Burpees

Strength

Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.

  • 2 @ +AbMat (opposite of deficit)
  • 2 @ 1.5″
  • 2 @ 4″ E30S (4 sets)
  • 2 @ 4″ EMOM (4 sets)
  • 2 @ 4″ E90S (7 sets)

That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.

Accessory

6:00 EMOM

  • 10 Scap Pull-ups
  • + Bar Hang until 30s

Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.

Conditioning

3 Rounds

  • 1:00 Row
  • 1:00 Ball Slam (20#)
  • 1:00 Power Clean (75#)
  • 1:00 Wall Ball (14#, 10′)
  • 1:00 Rest

Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.

Get Inverted

5 Rounds

  • 0:30 Handstand Hold (facing wall)
  • 1:00 Rest

Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.

Heavy Touch-n-Gos

Lower body is sore from yesterday. Went to the 4:30 class and got there early to do some extra warming up.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • 2:00 Double Unders (172 reps)
  • 1:00 Bottom Squat Hold
  • 50 Jumping Jacks
  • 10 Air Squats

Strength – Back Squat

  • 8×45#
  • 6×135
  • 4×185
  • 4×235
  • 10:00 EMOM
    • 5x2x255
    • 3x2x275
    • 2x2x295

Originally planned to stay at 255 pounds and ease my back into lifting again. Felt good so pushed on. Maybe too much though. Wasn’t wearing lifters or a belt. We’ll see how I feel in the morning.

Conditioning

20:00 EMOM (alt)

  • 4 Power Snatch (155#)
  • 12 Weighted Step-ups (20″, 35# KBs)

Rough! Managed to finish all of the snatches touch-n-go with no misses. I have never done anything close to that many heavy unbroken sets. My hands got real sweaty from having the arms hanging with the step-ups and everything dripping down on to them. I was doing 6 step-ups in a row before switching legs so it would be faster. Still was taking over 30 seconds to do them though.

Midline

  • 100 Sit-ups

Didn’t even look to see what time I started on the clock. Wasn’t going to be close to a PR anyway. Still did them unbroken though.

Rest day tomorrow!