Went to the 4:30 class.
7 Rounds
Went unbroken on everything, even the dubs. Somehow I got an actual knot in my rope in the middle of the workout. If not for that knot I would have broken 12 minutes, but finished in 12:02.
I did a 1,500 meter row before leaving in an easy 5:57.
Played another solid round of golf yesterday, with an 82, which was 2nd best at the course. Out in the garage in the evening.
Still feeling great!
Wore a belt for the final 3 sets. Not very fun.
That wraps of week 7 of the Hybrid Push Only program. Still loving it, though today was a lot of accessory work!
I wanted to go a bit on the erg since I’d be able to catch my breath on the sit-ups. Averaged a 1:45/500m to get through it in about 52 seconds. Should have pushed harder. Never stopped on either set of sit-ups or cleans, though the first set of medicine ball cleans was slower. I got 62 double unders to start, then missed again, and then got the last 38. Finished the workout in 8:50.
While watching Wonder Woman last night I started to feel sore in my forearms and upper back. Must be from the workout I did Friday night. When I woke up this morning everything around my shoulders and upper back was even more sore, but didn’t feel anything in my back. Went in for the nooner.
Almost 3 years ago, we made an attempt at this, but we didn’t respect the combination of movements. I remember being down to singles in the round of 21, so we decided to scale it back to 21-11. It still took me 9:52 for that!
I was debating what how to break up the round of 21s. Initially I was thinking 6-5-5-5. As we warmed up I decided to try sets of 3 and then I could go bigger in the set of 15 if I was feeling good. As soon as I kicked up for the 21 handstand push-ups I changed my mind and went 6-5-5-5 through all movements. When I got to the first 6 push-ups I couldn’t believe how hard they were!
In the 15s, I did 5 HSPU and then 3-3-2-2. Ring dips were 5×3 and push-ups were 3×5. On the round of 9 I was having a hard time staying on the wall. I think I did 3 and 3×2 HSPU. Did 3 ring dips and then 6 quick singles. I had 13 seconds to get in the 9 push-ups and break 10 minutes, but I couldn’t do it! Finished at 10:06. Overall it went much better than I expected and ranks a 84 on BTWB. These last 2-2.5 months of upper body work is paying off.
After a burner on the upper body, I made up this lower body burner. The lunges were nasty! I think I did something like 10-6-6-8 for the 30 and 8-6-6 for the 20. Too many misses on the set of 60, but only 1 on the 40 I think, and none on the 20. Finished in 5:28.
Might as well burn the core too, right? Finished in 8:01.
I had thought about doing a 20-30 minute run tonight. Decided to put on the weight vest and go for a walk instead. Unfortunately my vest still has all 40# in it. Went 2.68 miles in 42:26. I’m sure my knees will hate me tomorrow.
Made it in for the 10am.
Power Snatch + OHS
It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.
It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦
E90S – 5 Sets
I did these while everyone was doing the cleans. Should have done at least 45 second holds.
Team with Jason and Gavin:
We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.
Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.
My bench press has been feeling really really good!
Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.
Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.
Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.
Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!
Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.
I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.
20:00 AMRAP
I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.
I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.
I can feel those lunges from the yesterday’s warm-up in my ass. Out in the garage at night for my least favorite day… volume bench!
Tough but not any big struggles. I increased all the 3 types of working sets 5# over last time around.
Lower reps on the raises, so I’m able to push the weights a bit. I’ve also started getting my body into them more than I originally did.
4 Rounds (each for time)
I used my rack for the knees to elbows, which leaves me standing on the ground. This made the reps into sort of half jumping – half strict, which was horrible. Those overhead squats are real nasty too. I have a much greater appreciation for the regional workout they did. I did the OHS with 10 each arm. My rounds were 1:43, 1:49, 1:55, and 2:07.
Went to the 4:30 class.
Felt pretty good.
8:00 AMRAP
Haven’t done any type of deadlift in several weeks so I stayed light. Got through 8+12.
Class was doing Tabata, so I did my usual long hold. Set a 28 second PR by holding for 6 minutes.
Rested Friday, Saturday, and Sunday while attending the Central Regional in Nashville. Did an insane amount of standing over the weekend and the drive was 9-10 hours each way.
Not a barbell in sight on the competition floor, but it was the most exciting Regional I’ve attended, which is 5 years in a row now (actually that’s wrong! I didn’t attend Regionals last year because they were in Minnesota). The amount of bleachers they had set up was not near enough. They were packed at 9am and then everyone else had to stand in between the barriers and the stands. Other than that it was great.
With the ong trip back from Nashville and travelling the past 2 weeks, I needed a day to myself. Out in the garage in the evening.
Smooth.
I always reset with 200+, but today I did every set TnG. It was a mental challenge more than anything and making sure to focus on keeping my back in a good position.
Took my time today, lasting about 75 minutes for the Push Only work.
Going hard at this is my hero WOD for the day. I wanted to beat my best of 10.88 miles and 818 calories. Crushed it with 11.23 and 877!
Can definitely feel my shoulders and neck this morning! I’m guessing it’s already from the 100 handstand push-ups last night. Out in the garage early before hitting the road.
Good session. Now we’re off to Nashville to watch the Central Regional.
Walked 18 holes today, had a chiro appointment, and then went to the gym. Tore up a finger when I smashed it between a dumbbell and the legs of my bench last night, so I wasn’t up for gripping anything like the class was doing. Gavin and Brandi joined me in this fun number…
30:00 AMRAP
I wasn’t even going to start with 10 handstand push-ups in a row in the first round, but changed my mind when I kicked up. Then it became the goal and I was able to easily do every set of them unbroken! I finished 9 rounds plus the HSPU, row, and jumps. I don’t know if I’ve even done 75 HSPU in one day and definitely haven’t done 100 like today. I’d say this Push Only program is paying off in more than just the bench press.
When I got done with round 1 around 2:30 I thought, “Oh boy, you better slow down.” When I put this one together I wasn’t expecting the rounds to be that fast, mostly because I was expecting to be doing 2×5 for every set of HSPU. I did slow over the course of the workout. I think round 5 was in about 10-15 seconds before the halfway point.
Nick Momrik's Fitness Logs 