Month: February 2019

Kip It

My biceps started to get sore yesterday afternoon. I may have to start doing 21s every week.

Warm-up

8:00 EMOM

  • Min 1: 6 cal Row + Air Squat Hold
  • Min 2: 6 cal Row + Active Bar Hang
  • Min 3: 6 cal Row + Air Squats
  • Min 4: 6 cal Row + Ring Rows
  • Min 5: 6 cal Row + Step Ups
  • Min 6: 6 cal Row + Jumping Pull Ups
  • Min 7: 6 cal Row + Box Jumps
  • Min 8: 6 cal Row + Kipping Swings

Then we did some band mobility on our hips and front rack.

Strength

10:00 EMOM – Front Squats

  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×165
  • 5x3x175

Conditioning

3 Rounds

  • 10 Front Squats (135#)
  • 15 Pull-ups (Gymnastic Kip)
  • 20 Box Jumps (24″)

Each round started with a squat clean and obviously never dropped the bar. It was fun being forced to use a regular kip today, which allowed me to go unbroken for each set. I jumped down (no rebound though) on the 1st and 3rd round of box jumps. Should have done round two as well, but I slacked off. Probably shouldn’t have taken extra breathers in between movements or at least not as long as I was. Finished in 7:08.

Skill

Worked on my handstand balance and walking for about 10 minutes.

Sore Shoulders

Forgot that I posted about weeks 3-4 of my calorie counting yesterday.

My bis and tris seemed to feel fine from yesterday. Until I got in to today’s work.

Strength

Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3×225
  • 3×235

Definitely started to feel some of the fatigue from Friday and Saturday as I got deeper in to the sets. Happy to hit that because it was back on July 31st I barely got 235 for a single!

Conditioning

7:00 AMRAP

  • 10 C2B Pull-ups
  • 5 Hang Squat Cleans (115#)
  • 5 Push Jerks (115#)

I warmed up with 45 and 95 pounds. Did the chest-to-bars in 2×5 each round. My first round was under a minute and I knew that wouldn’t last. Shoulders really felt the fatigue in the 2nd or 3rd round. Made it through 5+6.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Haven’t done our favorite ab workout in months so I thought it would be a good test after all of the higher volume stuff we’ve been doing on Sundays. My last round wasn’t pretty, but I finally completed all 4 rounds without breaking it up. My time was 6:08.

Skill

Spent some time working on my balance and handstand walk practice.

155 Grace

I’m feeling good after yesterday. Weather is warming up too. Went to the 4pm class.

Warm-up

4:00 AMRAP

  • 20 Jumping Jacks
  • 20s Dual KB Hollow Flutter Kicks (26#)
  • 5 Dual KB Deadlift (26#)
  • 5 Dual KB Hang Clean (26#)

Weightlifting

Tabata Mashup

  • Clean Deadlift
  • Elbow Punches
  • Muscle Clean and Press
  • Muscle Clean and Press
  • Power Clean and Push Press
  • Power Clean and Push Press
  • Power Clean and Jerk
  • Power Clean and Jerk

All with an empty bar.

3 TnG Power Clean & Jerk

  • 95#
  • 115
  • 135
  • 155
  • 175

I guess nothing said they had to be touch-n-go reps, but I wanted to save it for the workout.

Conditioning

“Grace”

  • 30 C&J (155#)

I’ve done it Rx with 135# plenty of times with a best of 1:57. I’ve also done it with 185# in 6:59. Have been wanting to give 155# a try, so today was the day. I thought I could go sub 3:30 with an outside shot at 3:00.

I was hoping to start out with five doubles and I was able to before switching to singles. Really had to start getting a wide landing and drop under the jerks more than I’d like in the second half. Finished at 3:15 so right in the middle of my goal range. Got a bad case of the burning lungs from that one!

Skill

Practiced handstand walking for a little bit, but wasn’t feeling the greatest being upside down.

Conditioning 2

After sitting at home for almost an hour I decided to do a little more since the rower is still sitting in my living room.

4 Sets

  • 500m Row
  • 1:00 Rest

Went as hard as I could on the first one then I slowly recovered a little more with each interval. Almost 10 seconds off my PR pace but I wasn’t expecting much after Grace. I couldn’t stand looking at the level 30 BTWB was giving me for a 500m workout due to some intervals we did a couple of months ago. At least I get a 71 out of this.

  • 1:32.4
  • 1:53.8
  • 1:53.0
  • 1:50.9

Have I mentioned how much I love having this rower? 🙂