Month: May 2016

Civil War

My upper back and traps are sore. Maybe from the plank walks? Or maybe pulling the cleans since I haven’t done much of them lately?

Warm-up

  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 15 Reverse Hyper (210#)
  • 3 Sets
    • 10 Squat Jumps
    • 10 Band Pull-aparts (green)
    • 20 Plyo Lunges
  • 9 Back Squats (45#)
  • 8/8 Landmine Rows (45#)
  • 9 Back Squats (135#)
  • 8/8 Landmine Rows (55#)

Those squat jumps and lunges got the legs burning!

Strength

E3M – 6 Sets

  • 9 Back Squats (185#)
  • 8/8 Landmine Rows (60#)

Tried to activate my hamstrings and glutes again. Bumped up the weight on the landmine rows. Drenched by the end of these.

Conditioning

Regional 11.3
21-15-9

  • Deadlifts (315#)
  • Box Jump (30″)

Wasn’t sure if I would go Rx on this, especially since I haven’t pulled over 300 in about 7 weeks. Felt ok warming up and knew I’d be good if I broke it up. Warmed up with 5×185, 3×225, and 3×275 on the bar. I’ve only done this once before (8:32) and completely underestimated the deadlifts, so today I went with all sets of 3. Worked much better and finished in 7:56 (36 second PR) not feeling nearly as bad as I did 2 years ago.

Gymnastics Strength

  • MAX Push-ups
  • Rest 2:00
  • 2 Drop Sets w/ 2:00 rest

Started dying in the low 20s but held on for some more slow reps and ended at 35, which is far from my best. Was going to shoot for 15 in the drop sets, but breezed through that so did 20 both times. That extra rest time after the “max” set I think helped to recover more from the metcon.

Will do ROMWOD this afternoon (and did end up doing Crossover Symmetry Iron Scap in the evening). Movie time tonight for Captain America: Civil War!

All of the Burpees

Feeling good. Nothing sore or achy other than the continued shoulder issue.

Warm-up

  • Crossover Symmetry Activation
  • 3:00 Bottom Squat Hold
  • 3 Sets
    • 10 Close Grip OHS (45#)
    • 10 V-ups
    • 5 Burpees

Weightlifting

  • 3 3-Position Clean Deadlifts (45#)
  • 3 3-Position Clean Deadlifts (95#)
  • 1 C&J (95#)
  • 3 3-Position Clean Deadlifts (125#)
  • 1 C&J (125#)
  • 2 3-Position Clean Deadlifts (155#)
  • 1 C&J (155#)
  • 1 C&J (185#)
  • 1 C&J (205#)
  • E45S – 10 sets
    • 1 C&J (225#)

All full squats on the cleans and split jerks. No belt but had on lifting shoes.

Conditioning

  • 100 Burpees

Hadn’t done this in almost 18 months, when I did a 5:37. I was on a good steady pace throughout, maybe slowed a touch in the middle, but picked it up a little for the last 20 reps. Only 1 rep away from setting a PR, but I’ll take a 5:39.

Midline

4 Rounds

  • 14 Plank Walks / Plank Push-up
  • 14 Russian Twists (55# plate)
  • 14 Sit-ups

Those plank walks got nasty in round 2. Tried to rotate more than usual for the Russian twists.

Been slacking on the post workout Crossover Symmetry protocols. Will do some ROMWOD later.

Lift Like A Woman

Yesterday I walked 18 holes of golf for the first time this year. The app I use to track my game said it was about 6.25 miles. My back likes to act up sometimes on the course, probably from all of the twisting and how hard I swing. I did a ROMWOD before heading to bed.

This morning I was planning to do some light snatches every 30 seconds to get in reps. Then they announced a couple of Regional workouts and the snatch ladder looked fun, but at the women’s weights!

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (210#)
  • Snatch
    • 3×45#
    • 3×95#
    • 3×115#

Weightlifting Conditioning

2016 Regional Event #1 (women’s weights)

Squat Snatch

  • 10×135# by 2:00
  • 8×145# by 4:00
  • 6×155# by 6:00
  • 4×165# by 8:00
  • 2×175# by 11:00

With the one miss at 165# it took me 9:11. I was taking my sweet ole time changing the weights because I needed the breather. I had about 30 seconds to spare after the first 3 weights, but the miss set me back on the 4th. I was happy to finish and make all of the time splits. Can’t wait to see a bunch of fit women destroy this!

Here is Rich doing the workout in 6:09. Looks so easy.

Needless to say, I skipped the class warm-up and tried to catch my breath.

Strength

E2M – 6 Sets

  • 9 RDL (185#)
  • 8 GHD Sit-ups (20#)

Was feeling tired from the snatches, so I only did 8 reps on the GHD. Warmed up with 9×45# and 6×135# I think. I’m getting low on the RDLs right away now with my hamstring flexibility improvements. Maybe need to start standing on plate.

Gymnastics

8:00 EMOM

  • 7 Ring Rows (feet elevated)

Conditioining

  • 2 Mile Run

Knew it wasn’t going to be anywhere near my PR time, but I felt much better than I have during the slow 3 mile runs I’ve been doing. I wouldn’t call it anything near a 100% effort either. Took me 17:07 with mile splits of 8:43 & 8:24. My average heart rate was 156 compared to sub-130 on my slow runs. Just gotta keep running and it’ll improve.

I’ll do some ROMWOD tonight.

Sunday Extra

Still seemed a little sore this morning but didn’t feel it by the time I got to the gym and was moving around.

Warm-up

  • Crossover Symmetry Activation
  • 3:00 Jump Rope
  • 3 Sets
    • 5 ATYs (5#)
    • 10/10 Monster Walks (small red band)

Midline

8 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s HS Hold
  • 10s Rest

I expected this to get tough, but it was really no issue. My hands were up really close to the wall and felt like I was barely using the wall for any support.

Strength

Warmed up with 6 reps of each using 45# and then 95#.

5 Sets – Every 2:30

  • 6 Pendlay Rows (135#)
  • 6 Good Mornings (135#)

I was supposed to go with a supinated grip this week but once I got into my warm-up sets I completely forgot. Whoops!

Worked up the hang power cleans with:

  • 3×135#
  • 3×155#
  • 3×175#
  • 3×195#

Conditioning

6 Rounds – E3M

  • 3 Heavy Hang Power Clean (205#)
  • 100m Row Sprint
  • * Rest additional 4:00 b/t sets 3-4

Based off some OPEX stuff again. Wore my belt for these and loosened or threw it off while moving to the rower. In the second set I tried going too fast and didn’t get the bar high enough so had to bail. After that I took an extra second to reset between reps and do the hang closer to my knees instead of such a high hang. Didn’t have intervals set on the rowing monitor, but the rows were taking me about 16-17 seconds.

First day golfing with the guys tomorrow so had to restructure my week. Didn’t want to miss pressing strength so added in a PM session. Did a ROMWOD after lunch.

Warm-up

2 Sets

  • 5s of StrongFit Tricep & Bicep Openers (8#)
  • 9 Shoulder Press (45#, 75#)
  • 6/6 OH Weighted Reverse Lunges (45#, 75#)

Strength

E3M – 6 Sets

  • 9 Shoulder Press (95#)
  • 6/6 Overhead Reverse Lunges (95#)

Haven’t felt any discomfort in my wrists with this combo and it’s now been 3 or 4 weeks. Press reps will keep increasing for a few weeks, but should still be ok. Imagine all of this overhead time should help with jerk stability too.

Murph Prep

  • E30S – 10 Sets
    • 8 Air Squats (40# vest)
  • E30S – 10 Sets
    • 4 Push-ups  (40# vest)

Set the clock for continuous intervals, so no extra rest going from the squats to the push-ups. Had no idea how this would go, so was a bit conservative with the rep counts.