Going to a concert tonight, so did a quick one in the garage. Warmed up with 5:00 Airdyne for 1.5 miles.
All unbroken for 10+5. Got into a good rhythm on the box jumps where I’d step down with one leg, step down and back with the other leg, and then step forward with that same leg right into the jump.
Rested yesterday and did a garage session tonight.
Might as well get back to some of these back rehab movements I should have been doing all year.
I did the first round of clean and jerks in 5 sets of 5. Sit-ups were in sets of 10. The second round of clean and jerks I decided to do singles. I wish I had been paying closer attention to the clock to see what method was faster. I think it was the 5×5 though. Knew I should have put on knee sleeves for the burpees and sure enough with about 15 reps to go I could feel my knee bruising. Finished in 11:07.
Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.
My pinkies were up against the inside of the first knurl marks on the bar.
Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.
12:00 AMRAP
I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.
Feeling tired, so I did 20 minutes on the Airdyne instead of the workout I had programmed for today. Went 7.31 miles.
Rested yesterday.
Clock was set for :45/:15 to give time to move between areas. Try duck walking backwards.
Run off a Tabata type interval on the clock. Did my L-sits with just knees up. I was getting 19-20 followed up by 16-17 push presses. Missed too many times in the first 2 rounds of dubs.
Nothing crazy today, but worked up a good sweat.
I sure can feel that core complex from yesterday, mostly in the upper abs.
Too nice out for October 20th not to go out for a run and I haven’t done one in weeks. Went 3.62 miles in 38:17.
Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.
21-15-9
Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.
4 Sets
Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.
Made it in for the 4:30 again. Not feeling any effects from the deadlifting yesterday.
Put on the belt with 165 and up. Felt pretty good, but 195 was enough. Did all sets TnG, even the pause ones which wasn’t easy to do with the slow lowering phase.
All about the burpees. I tried to keep a good rhythm and just breathe through them during every AMRAP. I went 10-10 and 10-5-5 on the pull-ups for 2+24. I did all 5s on T2B to get 2+27. Normally I would say doing 10 dubs is pointless because it takes longer to pick up the rope than it does to do the reps, but on 3 of the 4 sets I missed at 8 reps. Concentrate! There is no place to rest in that third AMRAP, where I got 3+22. I think that adds up to 126 burpees for the day.
Went to the 4:30 class.
Forgot how hard the L-sits are. Need to start doing those again.
I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.
10:00 AMRAP
Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.
Thought I might get a workout yesterday, but got going on a restoration project while family was gone during the day and didn’t make time. Had to rush in a workout today after the family took off and before heading to a movie. Did this one that the gym did earlier in the week (20# light of Rx).
I did 14×3 and 2×4 on toes to bar, wearing grips. Was ready to start failing any rep. I did 5 sets of 10 on the overhead squats. First set was snatch grip and the next four I kept my pointer finger on the last knurl line. Planned to do box jump overs but got there with smoked legs and decided to do steps instead. Finished in 17:57.
Nick Momrik's Fitness Logs 