Tuesday Mash-up

Feeling fine after yesterday.

Warm-up – 3 Sets

  • 1 Legless Rope Climb
  • 12 Push-ups
  • 6 Shoulder Press (45#)

Skipped a running part and didn’t do it EMOM. The rope climb felt 10x better than last week.

Conditioning

They call it the “2ewsday Mash-Up” every week.

  • 10:00 AMRAP
    • 9 T2B
    • 15 S2OH (95#)
    • 21 DU
  • Rest 5 minutes
  • 10:00 AMRAP
    • 3 MU
    • 9 American KBS (53#)

Put my grips on and damn near broke my wrists trying out a warm-up rep with the barbell. Loosening up the straps and then was fine. In the first AMRAP I got a total of 5 rounds plus the T2B and 10 jerks (5+19). I did my toes-to-bar in sets of 5-4 for 5 rounds and then unbroken the last round. Everyone was smoking me on those, but I can’t hit that failure point or I’m just done and in an instant I can go from a set of 4 to singles. May need to look at how I do my T2B. I did the S2OH as push jerks the whole way and all sets unbroken. At the end I couldn’t hold the bar any longer and had to drop after 10 reps with about 5 seconds left. Better dubs, but shouldn’t be missing at all in sets of 21.

Wasn’t sure how the muscle-ups would go after all that shoulder work, but was much better than expected. Took my time between sets (all unbroken) and never missed until the very end. I got the first rep in my 8th round, then I tried to rush instead of concentrating on my hip drive, and I missed. Or maybe I just timed out all my rest perfectly and that was my failure point. ha! I felt good throughout and was confident I’d get that last set, but decided to rush it for some reason, when I had plenty of time to get the last 2 reps in 10 seconds. The kettlebell swings actually felt like the worse movement. So I finished with 7+1. Two more total muscle-ups than I did in the volume work yesterday.

Shoulders were definitely wrecked when we got done.

 

More Scaling

The rest day was good yesterday. In at 5:30 tonight. Skipped the assigned warm-up because there was enough shit to get done, especially with 4 of us working in on the lifts.

Back Squat

Work up to 3×8, adding 0-5-10 pounds over last week (70%).

  • 8×45#
  • 8×155
  • 6×205
  • 4×245
  • 3x8x275

My left quad feels a bit like when I couldn’t pistol squat for almost a year on the one leg. The weight was no issue though, even for the higher reps. Really liking how squats have been feeling on this program and have been able to get through without tweaking my back.

Snatch

Work up to a daily 3RM.

  • 3×45#
  • 2x3x95
  • 3×135
  • 3×155
  • 3×175
  • 3×190 (PR)

Missed the first rep at 190 but then got 3 no problem. Beats the triple from 2 weeks ago for a 5 pound 3RM PR. Starting to get a lot more consistent with this type of load, where I’ve typically started to miss, even though I never should considering I can hit them for powers.

Barbell Cycling

3 Sets – E90S

  • 12 TnG Snatch (95#)

Fun stuff! Took me about 26 seconds each set.

Conditioning

10:00 EMOM (alt)

  • 18 cal Row
  • 12 OHS (95#)

I had a feeling this would become horrible and I was right. When I got on the rower for the 4th time I could not put any power into it so I dropped my reps down to 14 calories and 10 overhead squats for the final 2 rounds of each.

Gymnastics

The goal was to get up to 40 muscle-ups, trying to hit a consistent number every minute. When I looked at this I thought in an ideal world I’d be able to do 4×4 and 8×3. After the conditioning EMOM I had high doubts. I did 2 sets of 4 which felt pretty good, but then dropped to sets of 3. After 4 sets of those I decided to call it for the day. My right shoulder was starting to feel weird. 20 reps was good enough for me, especially when we have MU in a WOD tomorrow.

Building

Rough night. Couldn’t get comfortable being so tired. In at 10am today and the other guys said the same thing. Good thing today was on the easier side.

Warm-up

5 Sets – Strict “Cindy”

  • 5 Strict Chin-ups
  • 10 Push-ups
  • 15 Air Squats

I did chins because I could use the extra bicep work.

Conditioning

16:00 EMOM (alt)

  • 12 cal Row
  • 9×24′ Shuttle Run

Supposed to be 20 minutes of row and Assault Bike, but we had to cut short so class could user the rowers and we obviously don’t have a bunch of bikes. Was a nice aerobic piece.

Diane-ish…

  • 5-10-15-20 Deadlift (225#)
  • 3-7-11-15 HSPU
  • 5-10-15-20 Step-down Box Jumps (24”)

Written as 5-10-15-20 for all of the movements, but I’m still building up my handstand push-up endurance so scaled back. Tried some different placement with the plates and AbMat too, going wider and further from the wall. Felt a lot better. I also tried to work on a better kip.

I went 5, 10, 10-5 (or maybe I did all 15?), 12-8 on deadlifts and 3, 4-3, 3-3-3-2, and 5×3 on the HSPU. Probably took too long of rests between handstand push-ups sets. Finished in 10:38.

Rest day tomorrow! Will be nice to be on track with the schedule this week.

Fear the Friday

Feeling alright through the day. Can feel the SDLHP in my upper back and my low back is tight. In at 5pm with the boys. No real warm-up since we had enough shit on the menu.

Front Squat

Work up to 3×6 @ 70%

  • 6×95#
  • 6×135
  • 6×185
  • 6×215
  • 3x6x235

Felt a little rough early but was no issue when I got loosened up.

C&J

Work up to a daily 3RM.

  • 3×135#
  • 3×185
  • 3×215
  • 3×245
  • 3×265 (PR)

Getting so much more comfortable at working up in fewer sets. Felt pretty solid today so went 5# over the last time. If my back wasn’t so beat up from the week I would have gone another set, but I was already starting to feel the jerks.

Kind of crazy today is exactly 3 years since my infamous “pretzel clean” (see post for video) miss with 260#. Doing a triple clean and jerk with more than that was no problem today.

Barbell Cycling

E90S – 3 Sets

  • 12 TnG C&J (115#)

Knew the first set wouldn’t be a problem, but wasn’t sure how the other 2 sets would feel. Was able to hold the same pace throughout. Clock was at 36-36-35 seconds when I looked after each set. This and the snatches have been my favorite part of the week. Legs were feeling like Jello after this.

Conditioning

12:00 AMRAP

  • 25 cal Row
  • 25 Thrusters (115#)
  • 50 DU
  • 50 Wall Balls (20#, 10′)

Planned on trying with the Rx 135#, but the 115# that was already on the bar looked just fine. We were all starting to feel the work going into this. It ended up being plenty of weight. I went 10-9-6 on the first round of thrusters and probably should have pushed for 15-10. Missed twice on the double unders and did 20-10-10-10 wall balls. 10-5-7 on the thrusters to finish with a score of 1+47.

Gymnastics

Accumulate 80 T2B
* Each minute should be within 2 reps of the first round.

I felt good in the first set so pushed to 12 unbroken. I know better. Was able to get the next 2 sets of 12, but then I started to hit my wall and only managed 10 broken into several sets in the 4th minute. Got on the bar in the 5th minute, did 1 rep, and called it quits at 47 of the 80 reps. My hips were done and I wasn’t going to do singles the rest of the way. Should have stuck to an original plan of doing 5-5 every minute, which now I don’t even know if I would have been able to finish.

After setting down and watching the guys finish, I could barely walk when I went to git up. Hips were all locked up and everyone else was hurting too. These Friday workouts are rough!

My Favorite Exercise

After waking up yesterday, I knew I needed a rest day. Working out 5 days in a row had me feeling beat up. So I swapped with today. Went in to the gym and did the workout solo since the guys stuck to the schedule and did the workout yesterday.

Warm-up

9:00 EMOM (alt)

  • 5 Strict HSPU
  • 7 Russian KBS (53#)
  • 9 GHD Sit-ups

Only half of the programmed 6 sets. Was planning to do 4 sets, but I was starting to over-extend and struggle with the handstand push-ups already so that was enough.

Deadlift

Do 5×5 @ 75% and then 20RM starting @ 50% this first time.

  • 10x20kg
  • 5×70
  • 5×100
  • 5×130
  • 5×145
  • 5x5x155
  • 20×120

The 5×5 was only at about 66% of my all-time PR, but I can’t pull that right now so have scaled back. I did go at 51% of my all-time 515# high for the 20 rep though, which I can handle better. Was a sneaky set and felt great until my posterior chain lit up in the last 5 reps.

Conditioning

4 Sets

  • 500m Row
  • 1:1 Rest

1:45 – 1:44.7 – 1:44 – 1:42.4

Goal was a 1:45 average so happy to be able to do negative splits.

7:00 AMRAP

  • 10 Bar-facing Burpees
  • 6 SDLHP (115#)

I couldn’t tell you the last time I did a Sumo Deadlift High-pull. I avoid them like the plague because I think they are a stupid movement. Guess I was doing them today! Kept a pretty steady pace and finished 5 rounds plus 9 burpees.

What Max?

Switching weeks is horrible for the rest day schedule. Still have to wait until Thursday to get on track.

Warm-up – 3 Sets

  • 100m Row
  • 1 Legless Rope Climb
  • 10 Air Squats

It was programmed for 10 rounds (!!) and with running. If we did 10 rounds I wouldn’t have had anything left for the pull-ups.

Conditioning

  • 4 Rounds
    • 21 C2B Pull-ups
    • 15 cal Row
    • 90 Double Unders
  • 20:00 Ladder
    • 3 Squat Cleans (135#)
    • 3 Squat Cleans (165#)
    • 3 Squat Cleans (195#)
    • 3 Squat Cleans (225#)
    • 3 Squat Cleans (255#)
    • 3 Squat Cleans (285#)

I was going back and forth about scaling the reps for the chest-to-bar pull-ups but went Rx. Chalked up my hand grips and they stuck to the bar like glue. Wish I had done that yesterday for the interval pull-ups, though I’d be a lot more sore and fatigued today. Every rep was of the kipping variety, which I think has a lot more endurance for me compared to the butterfly. I started out with 3 sets of 4 C2B I think and then it was mostly triples the rest of the way, with some double here and there. I have a couple of tiny blood blisters but it would have been bad had I not wore the grips. 84 is a lot! Way too slow on the rower again. Turned out the C2B weren’t even my downfall in that metcon. My dubs were horrible through the whole thing. Finished in 22:08 and took my time getting over to my bar on the platforms. I knew I’d have plenty of time with the 20 minute cap.

Felt good with the first few levels and then I took my time with 225 and 255 so I wouldn’t burn out. Had the belt on, but stuck with the Nano 7s. Smoked the first 285 so much, when I caught it, I thought about sticking it for a power clean but remembered they had to be squats. Took my time and hit the other two reps pretty easily too. Didn’t get the exact time but I had about a minute left. I could have went a lot faster through the reps, but I was just hoping to be able to hit 285 pounds once since my PR is 130kg or about 287#. I’m coming for you 300!!

Surprises

I’ve been getting my sleep back on track for the last week.

Today is the first day of the Open prep cycle on the Hybrid Performance Method WOD program. Already noticing less lifting programmed this week (except today). Kind of cool that they put you through a warm-up “WOD” every day.

Warm-up – 5 Sets

  • 5 Front Squats (45#)
  • 5 Shoulder Press (45#)
  • 5 Close Grip OHS (45#)
  • 5 Sotts Press (45#)
  • 5 Box Jumps (30”)

Back Squat

Three working sets of 8 @ 70%.

  • 8×45#
  • 8×135
  • 8×205
  • 4×235
  • 3x8x265

Guess we could have started at 135 since we already did a bunch of squats with the empty bar. I’m getting better at making bigger jumps in many of the lifts, which is necessory or we’ll be in the gym all damn day to finish. Weight is feeling good but about sick of so many squats. That’s 5 back squat days in the last 8 I think. Looks like it might be dropping to once a week and once a week with front squats.

Snatch

Work up to a daily 2RM.

  • 4×45#
  • 2×95
  • 2×125
  • 2×155
  • 2×175
  • 2×190
  • 2×200
  • 1×210 (miss-make-miss)

Wanted to get at least 190 today and got a 5# PR with the 200# 2RM. No reason I should be missing the 210 because I can get the weight up there easily. I think missing heavy snatches is what aggravates my back because I was starting to feel it there and it’s lit now.

Barbell Cycling

E90S – 4 Sets

  • 9 TnG Power Snatch (115#)

Going in, I honestly didn’t think I’d be able to do all 4 sets, but there was no issue and we actually got faster each round. That was fun. First round was about 26 seconds, not sure on round 2, and the last two rounds were both 21 seconds. This is nothing compared to what Rich and his crew recently did…

Conditioning

  • 500m Row
  • 15 OHS (95#)
  • 500m Row
  • 20 OHS
  • 500m row
  • 25 OHS

Didn’t row as fast as I should have. The 15 and 20 overhead squats were unbroken and then I went 15-10 to finish at 10:58.

Gymnastics

8 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I figured it would be a good time to break in my grips more, which I haven’t used much since getting them at Regionals last year. I was sliding all over the place losing my grip. I should have chalked them up. Silly! Took them off after the 3rd or 4th set. Went with 6 reps in the first round and then 4s the rest of the way.

Alternative Workout

I wish I could call a rest day an alternative workout and still get the effects of exercising. After having a tall beer at a birthday party this afternoon, the slight headache I had only got worse. Not the smartest decision when we were planning to hit the workout later after the party. After chilling at home a bit I almost didn’t get my ass out of the chair to head to the gym.

Power Clean + 5 Push Press

Work up to a daily max.

  • 2 sets @ 45#
  • 95#
  • 135
  • 165
  • 195
  • 215

Only 10 pounds shy of 2 weeks ago and it didn’t feel too bad. We were not up for pushing it today.

Snatch Pull

Working sets at 110-125#

  • 3×135#
  • 3×185
  • 3×215
  • 3x3x235

No way we were touching those percentages today.

Back Squat

Increase 0-5-10 pounds over the list time we did 6 reps.

  • 6×135#
  • 6×205
  • 6×245
  • 2x6x275
  • 6×285

Fourth time back squatting this week! I wasn’t going to increase at all but the first two sets were fine, so I bumped up the last set.

Kroc Row

3 Sets

  • 15/15 – 40# DB

Conditioning

3 Rounds

  • 10 Thrusters (95#)
  • 20 Front Rack Lunges (95#)
  • 200m Row

There was no way in hell I would survive today with the Rx 155#, so I scaled way back and just worked through. I felt like going home instead. Didn’t put the bar down in round 1, then rested after thrusters and split the lunges in half for the other two rounds. The thrusters were no big deal but the lunges were really burning me. Cruised at about a 2:05/500m pace the first 2 rounds and then picked it up in the final round so I could break 9 minutes and did with 8:58. I had no energy whatsoever to do this, but glad I did something.

That’s a wrap on 2 weeks of Hybrid. Rough week, especially adding in the 2 extra thruster sessions. Glad those are done. The program is switching to Open prep starting tomorrow.

All Thrustered Out

Feeling last night’s workout this morning. I was wrecked for the remainder of the night and didn’t feel like I slept very well. Not really looking forward to this, but I’ve already stretched out this last week of the Thruster Attack and with a scheduled rest day today after just having a rest day Thursday it’s a perfect day to finish.

Warm-up

  • 3:00 Ski Erg (703m)
  • Bottom squat hold
  • 10 Thrusters (45#)
  • 10 Thrusters (75#)

Thruster Attack Week 10 Workout 2

Every 1:30 – 5 sets

  • 15 Thrusters (95#)

Wasn’t as bad as I was expecting after same reps and sets last week, but 15 seconds less rest each set. Don’t get me wrong, I was burning in the last two sets. Glad to be done! I posted a recap on my main blog.

Sure enough, tomorrow’s programming has 155 pound thrusters. FML!

Front Squats of Death

Much needed rest day yesterday. My upper back, shoulders, and chest were all feeling really rough and overall my body was beat up. Was not really looking forward to the amount of work programmed for tonight.

Back Squat

Add 0-5-10 pounds over the last 3×4@80% type workout.

  • 10×45#
  • 8×135
  • 4×205
  • 4×245
  • 4×275
  • 4×295
  • 3x4x315

I had used 305 so went with the 10# jump. Didn’t put on a belt until 295. Felt good.

Clean from Blocks (knee)

Work up to 3×3 @ 80%.

  • 3×135#
  • 3×165
  • 3×195
  • 3×215
  • 3×235
  • 3×245
  • 3×255

Ended up being a couple of inches below my knee. I’ve never liked block cleans and always had a hard time getting myself to commit to dropping under. No issue today so I bumped it up on my last two sets. Maybe it was because the blocks were lower.

Split Jerk

Work up to a daily 3 rep.

  • 3×135#
  • 3×185
  • 3×215
  • 3×245

At this point everyone was starting to feel things a bit so nobody pushed the weight here today knowing what we had coming in the metcon.

Accessory

We combined these to save some time.

2 Sets

  • 12-15 GHR
  • 12-15 Dumbbell Bent Over Lateral Raises
  • 6-12 Barbell Curls

I had to use the tiny orange band for my GHR and did 12 reps. Used 20# DBs for 15 laterals. Sets of 12 curls using 35# and then 65#.

Conditioning

3 Rounds

  • 15 K2E
  • 10 Push Press (185#)
  • 15 Front Squat (225#)

Heavy, but with today sandwiched in between two rest days, we figured it was a good one to grind away and do the work. Ugh it was so fucking horrible. I did 9-6 and then 6-5-4 for 2 rounds on my knees to elbows. Was able to go 6-4 on every round of push presses, and didn’t resort to any jerks. The front squats were fucking death! I started 6-4-3-2 I think, then 4-4-4-3, and the last set I felt like I was going to fail every rep. My core was giving out. I think I went 4-2-2-2-2-2-1. I was going for the 3rd and final rep there on the end and had to bail at the bottom. Walked over and finished using Bryan’s bar for the final rep. Took me 18:13. Wore a belt and used racks for both bars. I was taking so much rest time between sets and still couldn’t breath or feel confident in the squats.

Oh no, not done yet!

  • 10-20-30-20-10 Row Cals
  • 30s Rest

The 10 and 20 were decent, but my legs didn’t have anything more after that. Finished in 5:44.

Talk about a session from hell. That was way too much work for one day. Normally the programming has been taking about 90 minutes. Today it took us 2:15 and we were not screwing around, even speeding up by putting the accessory movements into a little circuit. I’m going to try to finish the final day of the Thruster Attack tomorrow if I feel good enough.