Moving the Bar Again

I was still very sore yesterday, but managed to walk 14 holes of golf before it started raining. I think that helped me loosen up actually. Got a solid 9.5 hours of sleep last night. Was out in the garage before lunch.

Engine Builder – Max Aerobic Power

24 Rounds

• 30s Row
• 30s Rest

The goal was to get near a 1:36/500m pace, which I did a few times. My average distance was 155.17 with a range of 157-153, slightly down from 1.5 months ago when I did 20 rounds with a 155.25 average and a range of 156-154. That difference in average only amounts to two total meters though. My distances were:

157-157-156-156-156-154-156-156-
155-155-155-155-153-155-155-155-
154-155-154-155-154-155-155-156m

Went to the 4pm class. It’s been 3.5 weeks since I picked up a barbell and today seemed like a good day to try a few things. Scaled back the weight to keep it light.

Warm-up

• 3:00 Machine
• 3 Rounds
  • 10 Russian Kettlebell Swings (44#)
  • 5 MB Cleans (20#)
• Power Snatch
  • 6×45#
  • 6×75
  • 3×95

Weightlifting

10:00 EMOM

• 3 Power Snatches (115#)

Felt good to move some weight.

Conditioning

E3M – 6 Rounds

• 10-15 Push Jerks (95#)
• 10-15 Toes to Bars
• 10-15 Hang Power Cleans (95#)
• 10-15 Handstand Push-ups

The Rx weight was 115 pounds and the notes said Rx+ should add 1 rep to the movements each round. My plan was to stick to 10s, keep the barbell movements unbroken and split up the gymnastics to 2×5 for each movement. I cruised through the first round in under 90 second and then Kinde says, “You guys should do Rx+.” I figured since that round went so well and I had scaled the weight I would give it a try. The first three rounds weren’t too bad, but after 13 got nasty!

After my first clean I went for the quick bounce method and my back did not agree, so I had to take the bar down to the knees on every rep and do a proper hang clean, which is much slower. I split all of the T2B up in 2 sets, 5-5, 6-5, 6-6, 7-6, 7-7, and 8-7. Was a bit surprised those felt so good and I wasn’t wearing my grips. Cleans were all unbroken. For HSPU I think I did 10, 11, 6-6, 5-4-4, 5-5-4, and 5-5-5. I missed the 3 minute clock in the 5th round, after finishing the HSPU I had to go straight to the jerks and split that 8-7, otherwise every other round of jerks was unbroken. I got through the cleans a few seconds before the 18 minutes was up and then finished off my HSPU, which was probably in the 19:00-19:30 range.

75 HSPU is a lot, especially combined with 75 push jerks!