10×10

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

  • 10 HSPU
  • 150m Row
  • 10 Over Bench Jumps (18″)
  • 15 Air Squats
  • 30 DU

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.

Back From Bulgaria

Yesterday I woke up at 4:30am UTC+3 (9:30pm Eastern on Sunday night) to travel home, so was up for over 24 hours again. I did get some little naps on the flights though. Planned to bench when I got home but all I wanted to do was be lazy. Bryan came over at 4 to bench with me. I warmed up with 3 minutes (0.89 miles) on the Airdyne. Start of week 6 on the Hybrid Push Only program and with a long weekend out-of-town I wanted to get in 2 days worth today.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x210
  • 3x10x195
  • 3x10x165 (close grip)

The 4×5 working sets were prescribed to be at 75%. Thought I might feel weak, but felt good after the week of rest.

Accessory

  • 3×10 Tricep Rock-n-Rolls (30-35-35#)
  • 3×10 DB Side Raises (20#)
  • 3×15 DB Bent-over Side Raises (15-15-20#)

Pull-up Day

  • 3×10 Pull-ups (quick 6-4)
  • 3×10 Rack Chins (25#)
  • 3×15 Banded Lat Pull-downs (green)
  • 3×10 DB Curls (30#)
  • 3×20 Shoulder IYT (CS Purple)

I had just started to sprinkle but I headed out for a run. Went a shorter loop, which was 2.09 miles in 22 minutes.

9.3%

Got up to do the fitness center yesterday morning but wanted the extra hour of sleep. We did do a hike on Friday afternoon too. Didn’t get up this morning but jumped on the treadmill after we finished working because I felt like I needed to sweat after all the good I’ve been eating. I had just drank a string beer too, so wasn’t the greatest run. Did 20 minutes, going 1.91 miles.

Work With What You Got

Was awake for over 30 hours with the trip to Bulgaria! We did do a lot of walking around the city to make sure we could stay awake. Got a solid night of sleep though and was in the hotel’s fitness center by 8am.

Push Only

  • 3×20 DB Bench Press (10kg DBs)
  • Press machine
    • 10x45kg
    • 2x8x60
  • Overhead Press Machine
    • 10x25kg
    • 10×40
    • 2x8x45
  • 3×15/15 Half Kneeling 1-Arm DB Press (10kg)
  • 3×15 Landmine Twists (10kg DBs)

Tried to get in the movements that at least matched up with the program. I was holding two dumbbells trying to simulate the landmine twists. Weird but I felt it in my obliques.

Conditioning

4 Rounds

  • 200m Run
  • 20 push-ups (treadmill)

On the treadmill, which took time to get up to speed and kept turning off while doing push-ups. Finished in 6:26 and did all sets of push-ups unbroken, though the last set got hard.

Off to Bulgaria

Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.

Push Only

  • 3×12 Strict Pull-ups
  • 3×18 Rack Chins
  • 3×12 Strict Wide Grip Pull-ups
  • 3×15 DB Curls (20-25-25#)
  • 3×20 Tricep Extensions (50#)

I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.

Conditioning

3 Rounds

  • 25 MB Cleans (20#)
  • 25 Push Press (35# DBs)
  • 50 DU

First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.

Time to pack and head to the airport!

Push Deload

I walked 18 holes today and wasn’t going to do any workouts, but decided to knock out the first day of the Hybrid Push Only deload week since it was less than a half hour of stuff. Good timing for the deload since I’m heading to Bulgaria tomorrow.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 2x8x175

That’s all? 🙂

Accessory

  • 3×30 Push-ups
  • 3×20 Shoulder IYTs (CS Purple)

That 3rd set of push-ups got rough!

Five Fifties

Went in at 1pm.

20:00 EMOM (alt)

  • 15 cal Row
  • 12 Burpees

Good cardio. Harder than I remember and we did this with 15 burpees during Open prep.

For Time

2017-05-14-wod

  • 50 HSPU
  • 50 Box Jumps (30″)
  • 50 One Arm KB Thrusters (44#, switch every 5 reps)
  • 50 MB Sit-ups (20#)
  • 50 One Arm KB OH Walking Lunges (44#)

I expected the handstand push-ups to be terrible for that many reps, but it wasn’t that bad. I did 3 sets of 10 and then 6-7-7 to finish at about 3:40. I didn’t stop moving on the box jumps but there were slow as I was taking a step or two back each time I came down. I think I finished at 8:32. I did 5 on each arm before dropping the kettlebell for 3 sets of 10 and then finished up the last 20 without putting it down. Never stopped on sit-ups. On the lunges I went 13 right, short rest, 13 left, short rest and then the same with 12s. Finished at 17:52.

Thumb Over

I planned on going to the 10am today but was up way too late tinkering with shit and finally went to bed around 3:30-ish. A text woke me up at 9:10 asking if I was going to class, so I got my ass moving and made it in.

Warm-up

  • 200m Run
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Lifting

It was 20 minutes of snatch work so I decided I’d just do a bunch of muscle snatches.

  • 5x20kg
  • 5×30
  • 5×40
  • 5×50
  • 3×55
  • 3×60
  • 3×63
  • 3×66

That’s the most I’ve done for a triple and could have done more.

Conditioning

25:00 AMRAP

  • 200m Run
  • 15 Push-ups
  • 50m One Arm Farmer Carry (62# KB)
  • 5 Bar Muscle-ups
  • 4 Tire Flips

I don’t remember the last time I did 5 unbroken bar muscle-ups, but I haven’t really tried since I figured out to drop back down in the dip before pushing away. I didn’t wear grips and was afraid I’d tear. My left thumb was getting raw after 2 rounds so in the third I tried the grip with my thumb over the bar and actually got it! When I’ve previously tried it felt like I was going to fly off the bar, but I also had a lot more momentum from pushing away at the top. Was able to do every set unbroken and no bloody hands! Finished 6 rounds plus the run and push-ups.

I don’t understand it, but I’ve been enjoying these longer workouts lately.

Clear It

Was able to get out golfing yesterday and it turned out to be a beautiful day for it. Out in the garage around 5:30 today.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3x3x240

Added an extra warm-up set and increased 5# on working sets from the last time. 240 was rough and I didn’t notice until after my entire workout that I was supposed to do 4 sets of it. Whoops! 99% sure I only did 3 sets, so I guess getting in that extra warm-up set was even better because it ended up being 45# less volume. :-/

Push Press

  • 3×95#
  • 3×135
  • 3×165
  • 3×185
  • 3×200
  • 3x3x215

Increased 10# over last time. Why not?

Accessory

  • 2×30/30 steps 1-arm Farmer Carry (90#)
  • 3×15 DB Side Raises (15-15-20#)
  • 3×15 DB Bent-over Side Raises (15-15-20#)

Got to use my straps for the carries! Programmed with 20 steps, but I went to the end of my driveway, which was 30 and swapped hands there. Should stick to 15# for the raises yet; too much”kipping” with 20 pounds. Bent-over wasn’t so bad.

Conditioning

12 Rounds

  • 5 HSPU
  • 10 H2H Russian KBS (50#)
  • 5 T2B
  • 10 Over the Bench Jumps (18″)

The jumps were all the way over; no landing on the bench. Planned this to be 10 rounds but after 5 I decided I’d do 12 to get in 20+ minutes of breathing. Finished the 6th at 10:30 and then after finishing the 10th at a little over 17:00 I felt like I had a shot to break 20. Pushed it home with fewer steps between stations and quick turns after each jump. Almost! 20:08. So the second half took me 9:38 compared to the 10:30 of the first half. I guess I was cruising too much early on.

That mix of movements allowed me to keep moving. The handstand push-up reps let me work on bringing my legs down at the same time I’m lowering my body so I can get right into the kip. Started to get the hang of it.

Performance Plus

4 Rounds

  • 1:00 Half Turkish Get-ups (left arm, 25#)
  • 1:00 Half Turkish Get-ups (right arm, 25#)
  • No rest!

These are great for the core and shoulder too. I did 14 reps each side for the first 3 rounds and then 16 each side to close it out.

  • 2 Sets of 15/15 Side-lying Thoracic Rotations (video)

Holy shit what a difference from side to side. When reaching my right arm back I could get to the ground. When reaching back with my left arm there was still about a foot of daylight before I’d get to the ground!

That completes week 4 of both the Hybrid Push Only and the Performance Plus programs. I took 5.5 weeks to get through them. Week 5 of Hybrid is a deload and perfect timing since I’m heading to Europe on Tuesday. The next month of PP focuses on core work, so I think I’m going to restart the shoulder stuff after some traveling and save the month of core for later.