Year: 2016

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.

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!

Burning Quads

Late night at the movies. Didn’t feel like leaving home to go to the gym this morning.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Bar Hang
  • Thrusters (45#)

Conditioning

E3M 15:00

  • 10 Thrusters (95#)
  • 10 Burpees Over Bar

Originally thought 115# but changed last minute. Was a good call because it allowed us to keep intensity high. I was flying trying to keep pace with Bryan no the thrusters and was rep-for-rep the whole way. Right on his heels with the burpees too. Was taking us about 38-40 seconds to finish.

Gymnastics

10:00 EMOM (alt)

  • 8 Pike HSPU (30″ box for feet, 2″ deficit)
  • 12 T2B

Not difficult but it’s good to do some lighter reps instead of strict against the wall. Toes to bar felt good and were all unbroken. Getting better at the re-grip in the middle of bigger sets.

More Conditioning

  • 25 Box Jump Overs
  • 25 V-ups
  • 50 Plyo Lunges
  • 25 V-ups
  • 25 Box Jump Overs

Went with side-to-side jumps to start. I think I took 3 sets for the first V-ups, 4 sets for the lunges, 2 sets for the last V-ups, and then did the last 25 jumps turning and facing the box so I wouldn’t trip over it. Finished in 6:26.

Tabata

  • Bottom-to-bottom air squats

Looks innocent enough right? Had never tried this before. It was horrible about 3 rounds in. I even sat down on my ass for a little bit in round 6 because the burn was so bad. I think I got 63 reps. Talk about pumped up quads!

Tall Reps

Was awake early. Got to the gym a little early.

Warm-up

  • Crossover Symmetry Activation
  • Banded Back Mobility
  • Tabata Burpees (did 4 each round)
  • 2 sets of my Snatch warm-up routine (20kg)
    • 5 Muscle Snatch
    • 5 Snatch Press
    • 5 OHS

Tall Snatch

  • 2x3x40kg
  • 2x3x45
  • 2x3x50

Didn’t want to go heavy with my back still not fully recovered and I should be doing a lot more of these talls all the time. Held the bottom position for extra time on each rep as well as after standing up the last rep.

Conditioning

10:00 AMRAP

  • 6 Power Cleans (135#)
  • 6 Push Press (135#)
  • 12 Ball Slams (25#)

Much harder than I expected, mainly because it was push presses I think; push jerks are a lot less taxing. I did the first 3 rounds unbroken, but then had to drop the bar with 2 push presses left in round 4. Then dropped the bar after 5 cleans and did the 1+6 for the other rounds. Finished with 6 rounds, 6 power cleans and 1 push press. The ball slams were destroying me. Not a very good effort.

Get Upside Down

5 Sets

  • 30s HS Hold
  • 30s Rest

Got up nice and close to the wall and was doing well at pulling one or both feet off.

Did some more mobility work on my back to finish up.

Hangin’ Around

My back held up through the night and was ok in the morning again. Not 100%, but much better than early in the week. Went out to the garage around 3.

6 Rounds

  • 5:00 Air Dyne (AD2)
  • MAX L-Hang

Easy recovery pace on the AD. Was able to hold my feet up somewhat high on the first 2-3 hangs, but that quickly went away. Grip was the main limiting factor. My hangs were 32-35-36-30-32-33 seconds. Went 7.97 miles on the bike.