Still Tight

My back was still really tight this morning, though it did seem to improve over the day. Still sore from Sunday in all the same places. Went to the 4pm class.

Warm-up

3 Rounds

  • 4 Sets
    • 2 Lunges
    • PVC Pass
  • 8 Scap Pull-ups
  • 8 Behind Neck Presses (45#)
  • 50’ Bear Crawl

Barbell Warm-up

  • 7 Snatch Grip Deadlifts (45#)
  • 5 Dip, Drive, High Pull (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 High Hang Power Snatch (45#)
  • 5 Hang Power Snatch (45#)

Weightlifting

3 Snatch Deadlifts + 3 Hang Power Snatches

  • 2×45#
  • 75
  • 95
  • 115
  • 135

Nothing too heavy today. That doesn’t mean it was easy though! We were working up to a moderate weight before the metcon.

Conditioning

13:00 AMRAP

  • 13 Hang Power Snatch (95#)
  • 13 Pull-ups

I went 5-4-4 on both movements until my 6th round when I held on for the clock doing 5-6 for snatches. Finished with 5+11. Feeling good on my pull-ups lately and should try pushing to bigger sets. My thumbs were shot in the hook grip, though I’m not very good with stringing together hang snatches. After a round or two I pretty much started resetting on every rep, which takes a lot of time and you’re still holding the bar.

Getting back to butterfly pull-ups, I’m doing the Camille regrip, which is giving me a blister in my palm like she always gets. Or at least it does when I don’t wear grips, which I didn’t for “Danny” on the 1st due to the presses and today. The old blister tore away today and I started a little bit of a new one on my left hand. Don’t seem to have anything on my right palm though.

After Christmas the gym switched over to NCFit programming. It’s definitely different from Ben Smith’s Affiliate Design, which was some of my favorite programming. I’ve liked some of the workouts so far, but not sure what to think yet. Give me a couple more weeks before I form an opinion. 🙂

Fightin’

I’m pretty sore from yesterday. My hamstrings, glutes, low back (still tight), and I think my upper rhomboids are all feeling it. Went to the 4pm class.

Warm-up

8:00 EMOM

  • Row
  • Air squat
  • Row
  • Step-up
  • Row
  • Burpee
  • Row
  • Shoulder Press (45#)

Conditioning

“Fight Gone Bad” – 3 Rounds

  • Wall-balls (20#, 10′)
  • Sumo Deadlift High Pulls (75#)
  • Box Jumps (20″)
  • Push Presses (75#)
  • cal Row
  • 1:00 Rest

I got 291 (with a 24″ box) the only time I’ve done this. That day I did 109-92-90 with 32-24-23 wall balls. Today I did 106-103-96 with 28-28-27 (I think) wall balls. Never dropped the ball today. I was very slow and deliberate on the SDLHP, a dumb movement. I know I could improve my score quite a bit if I busted them out, but it’s not worth it. Too easy to injure a shoulder with this movement and especially with how tight my back has been too. I pretty much stopped and reset on the ground with every single rep. Box jumps felt good and I kept the same pace through every round. Push presses were where I racked up the most reps, but that third round got really hard. I think I got about 15 cals on the first two rows and then pushed it for 17 at the end. I’ll take the 14 rep PR for my 3rd of 2019 already!

Posterior Chain

3 Sets

  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold

I wasn’t reading right and thought we only had to do 30 total reps, so I went pretty slow to start out. After I got done with the 30 and people who started before me were still going I realized my mistake. Went much faster for the other two sets but the damage had been done. My glutes were on fire! Being sore didn’t help.

Date with Diane

My low back is still tight from Thursday and Friday. Spending a lot of time hunched over at my hobby desk this weekend doesn’t help.

Warmed up my deadlift with 10×45, 5×85, 5×135, and 5×185.

Conditioning

“Diane” – 21-15-9

  • Deadlift (225#)
  • HSPU

The only time I’ve done it Rx was during the Open last year with the dumb HSPU standard and it took me 5:44. Hoped to set a bit PR over that time today. Went 12-9 on both movements, 9-6 on both, 9 deadlifts, and then 5-2-2. Finished in 5:30. My handstand push-ups got way too slow towards the end of 21. I wonder if doing quicker sets of 5-6 throughout would be smarter.

Strength

Warmed up with 6×35, 6×65, 3×115, and 3×135.

12:00 EMOM

  • 3 Thrusters (155#)

Belted up for these. Was thinking about doing 20 minutes originally, but I got to the gym late and Diane smoked me. Glad we cut it back!

Midline

  • 50 Turkish Get-ups (35#)

Oh boy! Started off 5/5 real quick and then had to slow down a lot. Did 6 sets of 3/3 and finished with 5/5 in 8:53.

Walk it Out

My low back is tight from yesterday. Went to the 4pm class.

Warm-up

4 Rounds

  • 20 Lateral Hops
  • 10 Groiners
  • 5 Deadlift (45#, pause at mid-thigh)
  • 5 Tall Power Clean (45#)
  • 5 Front Squat (45#)
  • 5 Shoulder Press (45#)

Skill

½ Flight Simulator

  • 5 Unbroken DU
  • 10 Unbroken DU
  • 15 Unbroken DU
  • 20 Unbroken DU
  • 25 Unbroken DU
  • 20 Unbroken DU
  • 15 Unbroken DU
  • 10 Unbroken DU
  • 5 Unbroken DU

Finished in 1:39 with no misses.

Barbell Warm-up

  • 10 Strict Press (45#)
  • 7 Push Presses (45#)
  • 5 Push Jerks (45#)
  • 5 Hang Power Cleans (95#)
  • 5 Push Jerks (95#)
  • 3 Hang Power Cleans (115#)
  • 3 Push Jerks (115#)
  • 3 Hang Power Cleans (135#)
  • 3 Push Jerks (135#)

Conditioning

21:00 EMOM (alt)

  • 5 Hang Power Clean + 5 Push Jerk (155#)
  • 40 Double Unders
  • Walking Rest

I belted up for the barbell reps because my back was so tight. Took me 15-16 seconds every round and was never in danger of missing. Missed a dub at 14 in round 6 and at 4 in round 7. Would have been an interesting workout without that full minute of rest each time through.

Uneven Dumbbells

Back to work yesterday and it was a rest day. My lats and biceps are sore. Went to the 4pm class.

Warm-up

  • 3 Rounds
    • 1:30 Row (1:00 moderate / :30 recover)
    • 10 DB Sumo DL (30# DBs)
    • 20s DB Front Rack Hold (30# DBs)
    • 10 Up Downs
    • 20s Dead Hang
  • 9 DB Deficit Push-ups
  • 9 Ring Rows
  • 7 DB Up Downs (30# & 40# DBs)
  • 7 Jumping Negative Pull-ups
  • 5 DB Burpees (30# & 40# DBs)
  • 5 Strict Pull-ups

Conditioning

8 Rounds

  • 250m Row
  • 10 DB Burpees (30# DB & 40# DB)
  • 5 Strict Pull-ups

The Rx was 35#, but we only have one dumbbell that weight. Tried out kettlebells but that was no bueno. Settled on using a 30# and a 40#, then just swapped hands every round. Worked out well actually and as a bonus got in some unilateral movement. I started off in the low 1:50/500m on the rower and then settled in at 1:55-1:57 the rest of the way. Did all singles on the bar so I didn’t have to waste energy on the negative or take long breaks between doubles or triples. Finished in 21:10.

Danny with Jumps

Stayed in last night, but was up way too early. Nice to get some things done though. Went to open gym at noon.

Conditioning;

“Danny” – 20:00 AMRAP

  • 30 Box Jumps (24″)
  • 20 Push Press (115#)
  • 30 Pull-ups

I’ve done this once, two years ago, with all step-ups. I got 3+46 then. Today I got 3+53. Went 11-9 on the first three rounds of push presses and then 6-5-5-4 with shorter rest at the end. Pull-ups were all in done 5×6.

Nice to start 2019 with a PR! 🙂

I got a blood blister in the middle of my left palm. I’ve never had something there. Maybe it was because I was regripping the bar on a lot of my reps and I’m still getting used to the butterfly again. I didn’t wear any grips on my hands due to the push presses.

Midline

2 Rounds

  • 20s L-Sit
  • 30 Russian Twists (45# plate)
  • 30 Alternating V-ups
  • 20s L-Sit
  • 30 Weighted Sit-ups (30# slam ball)
  • 30 Hollow Rocks

My abs were dying in the first round of v-ups! Very nasty and took 14:17!

An Extra 27

Felt good after the workout yesterday and since. Was up really early this morning and made it for a packed 9am class.

Warm-up

3 Rounds

  • 20 Reverse Lunges
  • 10 Pendlay Rows (45#, 2s pause)
  • 10 Squat Jumps
  • 10 Good Mornings (45#)
  • 1:00 Airdyne

Cleans

  • 10 Full Grip Elbow Punches
  • 10 Tall Muscle Cleans (45#)
  • 10 Hang Power Cleans (45#)
  • 5 Power Cleans (95#)

Conditioning

27-21-15-9 – “Eliza-Plus”

  • Power Cleans (135#)
  • Ring Dips

I did power Elizabeth in March and it took 7:24, so I was thinking this could get close to double that time. Singles all the way on the cleans, but I didn’t mess around when I was at the bar; pick it back up. Mostly triples for ring dips with 5-6 doubles sprinkled in during the middle two rounds. Finished in 12:26, so better than expected. I need to work on my kip.

Back from the Couch

Wow, what a week! On Monday afternoon, after shoveling, I started to feel weak and tired. Was still a little off on Tuesday. When I woke up on Wednesday I could tell it was worse. Great way to turn 39! After the 2.5 hour drive home I felt like total shit. Thursday and Friday were worse and pretty much all day was on the couch with an average of over 10 hours each night in bed, not counting naps. I finally was feeling better on Saturday and did a bunch of stuff in my workshop but didn’t seem like I had enough energy for a workout. This morning I was feeling something odd, but different that the previous days. Wasn’t quite sure about going to the gym. I made it in at noon for open gym though. Those four days off are probably the longest streak without exercise in several years.

Strength

Overhead Squat

  • 2x10x45#
  • 6×75
  • 6×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165

All close grip and even with the last set my index finger was only out to the last knurl ring. Usually I’m all the way up to the collars of the bar. My shoulders felt pretty solid, especially for the close grip. Legs felt extremely weak though.

Conditioning

30:00 AMRAP

  • 20 Sit-ups
  • 15/12 cal Row
  • 15 Hand Release Push-ups
  • 10 DB Box Step Overs (24″, 25# DBs)

I definitely planned to just cruise though this. After I got through 3 rounds I knew I was ok and picked up the pace getting faster each round. My average was probably a little under 1,100 cal/hour on the rower, except for the last two times. Today I went 8-7 on every set of push-ups instead of my usual 3×5 for something like this. Found a nice turning rhythm on the box and it was nice to use a light weight. Finished 9+10. Felt really good to go through that.

I’m going to try some new nutrition stuff to start the year and posted about it over on nick.blog.