Month: April 2017

Performance Plus

Traps and neck are sore from yesterday. Legs seem fine from the squats though. Had a last chiro appointment to make sure everything was smooth sailing. Wanted to get in workouts at home, but while I was out figured I might as well just walk over to the gym. I started the Push-Only program for real today.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 4x8x170
  • 3x12x185

It seems weird to do the working sets of 8 and then what seems like should be drop sets (supposed to be to failure in 10-12 reps) have to be heavier. I was too light on them.

Close Grip Bench Press

  • 12×135#
  • 12×150
  • 12×165

These were supposed to be the same failure in 10-12 reps but I wasn’t really sure what I was capable of. When I did sets of 12 with 115 and 120 recently I wouldn’t call it easy. These weights were no issue though.

Accessory

  • DB Tricep Rollback
    • 15 with 20#
    • 15 with 25
    • 15 with 30
  • 3×15 DB Side Raises (10#)
  • 3×15 DB Bent-over Side Raises (10#)

Definitely hit failure on that final set of JM Press! The last 5 were some ugly reps.

Performance Plus

Last week I saw Pamela Gagnon of CrossFit Gymnastics was pairing up with The Barbell Physio to launch a new prehab program. Only being a 10-20 minute time commitment caught my eye.

https://www.instagram.com/p/BSRuUPxjfOU/

The program dropped already on The Barbell Physio site! Couldn’t believe it came out so quick, unlike the Brute Gymnastics program which they’ve been promising for about 2 years. They’re giving a 14 day free trial so I’m going to add it in the days I do this Hybrid Push-Only program and see how it goes.

  • Pec Minor Soft Tissue Mobility: 2x 20-30 seconds each side (video)
  • Crab sliders: 3:00 Tabata (video)
  • Overhead Snatch Shrugs: 3x10x45# (video)

Pretty simple stuff and easy to get through. I paused for a quick 2 count in each shrug.

Conditioning

  • 20:00 Airdyne

Wore my Garmin to keep an eye on my heart rate and keep it aerobic but it was only reading 101 for some reason. I’ll have to try a software update. I kept the RPMs at about 72-73 based off the pace that worked for my 30 minute “ride” last week. Did 11.59km.

 

Without Restrictions

Finally took a rest day yesterday. Feeling great. Went to the 4:30 class.

Warm-up – 2 Sets

  • 5 Burpees
  • 12 Barbell Curls
  • 12 Wall Balls (20#, 10′)

The board actually had barbell GMs (good mornings) but I thought it said curls from far away. I was wondering why a bunch of people were doing good mornings. After finishing the first set I was committed to the curls.

Strength – Back Squat

  • 10×45#
  • 8×135
  • 6×185
  • 6×215
  • 4×245
  • 3×265
  • 3×275

My back was just fine.

Conditioning

  • Buy-in: 100 DU
  • 10 Rounds
    • 10 Wall Balls (20#, 10′)
    • 5 Power Snatch (95#)
  • Cash-out: 100 DU

I missed after 17 and then not until after 97 in the first 100 dubs. After the first few rounds I started to count my rest and tried to get in 2-3 deep breaths between movements after walking to my spot. The final 100 dubs were terrible. I was stopping every 10 reps. Doing them in lifters is not so great. The rope kept getting caught up in the velcro. Finished in 15:02.

Remembered to bring my dumbbells home so I can start the Hybrid Performance Method Push-Only program for real and get in a lot of the workouts at home to save time traveling to the gym.

No Joke

Abs and quads are still sore, but feeling pretty good. Went to the 10am class ready to lift some weight.

Warm-up

  • 800m Row
  • 3 Sets
    • 30s Bar Hang
    • 10 HR Push-ups

Gymnastics

3 Cycles

  • 1:00 T2B
  • 2:00 Rest

I did 5×5 the first two cycles and then 3×5 with 5×1 for a total of 70 toes-to-bars! I could tell the wall was coming and I hit it head on after 65 reps.

Conditioning

“Fran”
21-15-9

  • Thruster (75#)
  • Pull-ups

Nope, not an April Fool’s joke!

For some dumb reason I thought I had 65# on the bar until after I was done and Alex mentioned the weight. No issues with the weight. My shoulders were pretty fried from the T2B though so I had to break up pull-ups from the start, going 3×7 and then 8-7 on the 15. I did the 9 unbroken to finish and did all of the thrusters unbroken. Not a good time (4:21), but I’m back. 🙂

Midline

  • 100 Sit-ups

Wasn’t going to be pretty after the T2B. Took me 3:51, almost a minute off my best time.