Rest day and I’m feeling great, but know what’s in store for the next 3 days. Figured I could get in some of the warm-up work I know we’ll skip tomorrow. So I laid a blanket over some of the pillows from my couch.
Landing on the cushy pillow was really nice, but the deeper angles on my wrists wasn’t feeling great by the end of the third set.
5 Sets
These have never felt so easy. The wider hand placement is making a huge difference for me.
GO FALCONS!
Shoulders feel a little rough from last night. Doing the program by myself today with Bryan and Florida and Weston busy this morning. I got my DNA tested for 41 different fitness related genes and wrote about it on my main blog. Pretty neat.
No lifting today, but that sure doesn’t mean it’s going to be easy.
3 Rounds
The program called for runs, but I’m not going outside in this weather! My goal was a 1:50 pace, which I was able to do. Even got faster each interval. Far from what I’ve been able to do on the rower in the past when I focused on it. My times were 3:39.9, 3:38.6, and 3:32.8.
For time:
The workout called for 60 calories on the Assault Bike, which I know is a lot harder than the AD2. My 3:00 substitution is probably on the easier side, but was plenty hard enough. I kept about a 75-80 RPM pace and tallied up about 80 calories. It was supposed to be all 90 wall balls with 30 pounds, which I fully intended to do.
I did two sets of 15 wall balls and started to hit a wall, even with longer breaks than I should be taking. Then I was down to sets of 5! I felt like quitting, so after 3 sets of those, I walked over and grabbed the 20# to finish the next 45, which I did 10-10-13-12. Getting started with the dubs was rough, but I settled in once I was able to get my breathing under control a bit. Finished in 12:06. Absolutely horrible. Wall balls after an air-type bike in nasty!
That finished my 4th week following the Hybrid Performance Method WOD program. It’s a pretty big time commitment, lot of volume, and a real gut check on days like today. It’s better than anything else I’ve ever followed though. The way the movements, days, and variety all work together has been really great. When the rest days come, I’m definitely ready for them, but at the same time I’m feeling really good and not running into back issues. Excited to see how we do in the Open.
All rested up! Skipped the epically long cardio warm-up that was supposed to be 21-18-15-12-9-6-3 of row and bike. Ain’t nobody got time for that!
Add 0-5-10 pounds over last week’s 3×6.
Not a fan of higher rep front squats like these.
Work up to a daily 2RM. Try to go 5-10 pounds over the triple from last week.
Working up in fewer sets is nice, except we could feel our shoulders weren’t quite warmed up where they should be. Legs were great from the front squats. Thought I might try hitting 285, which is basically my max, but wasn’t feeling the jerks. Both jerks with 275 were pretty ugly. PR double though!
3 Sets – E90S
These were fun! Took me about 26 seconds each set. Piece of cake compared to the 135 pound thruster intervals in the Thruster Attack program. Pretty much like a “Grace” with long rests.
7:00 AMRAP
More cleans! Scaled the HSPU down from 11 reps and hoped I’d be able to do 4-3 each round. I started off with 11 unbroken cleans and said to Weston, “probably not doing that again.” Haha. I did the cleans in 7-4 for the next 3 rounds and then did 11 unbroken at the end so I could get back to the wall. Was able to do the handstand push-ups 4-3 the whole way and probably should have taken shorter rests or maybe tried some sets of 7 at the beginning. Scaling to 7 reps was good for me though. Finished with 4 rounds, the cleans, and 2 HSPU. It has been a huge difference going wider and putting more distance between my plates and the wall.
8 Rounds (Tabata)
Originally thought of trying 4-4, but settled on sets of 6 to try to build volume for bigger sets. I was barely able to maintain that every round. Jumped back up in the final round and struggled to get 2 extra reps for a total of 50. I focused on keeping straighter legs today and not doing my bicycle style of toes-to-bars. Felt ok and hopefully that’ll make some difference.
My shoulders are feeling rough from yesterday and my hands pretty much just ache. In at 5:30 with the boys.
Skipped the assigned warm-up again. It’s usually overkill with hold long we are already spending in the gym.
Do 5×7 @ 65% and then a 20RM, adding 5-10# over last week.
The 20 rep felt much better this week. The heavier sets felt fine too. Don’t get my wrong, I didn’t want to go another set when I was gone, but I didn’t feel the burn quite like I did last week. Back still tightened up a bit.
We decided to skip out on what was supposed to be reverse Tabata Assault Bike. We don’t have bikes anyway and the upcoming WOD would be plenty.
18:00 AMRAP
As usual I spent too much time staring at the bar when I should have been picking it back up. I was never in any danger of missing, but I didn’t really want to get back to the burpees either. I lollygagged taking the weight off and getting started on the final set of cleans too. I did however do those touch-n-go to finish with 6 of the cleans at 135#. If I were to do this again, I’d finish and get back to the burpees no problem. I need to lose 10 pounds, which will have a significant impact on my movements and fatigue.
Looking forward to the rest day tomorrow and Dad being here for dinner.
Castro threw out a bomb today on Instagram and it’s already creating a stir with affiliates who will need to buy dumbbells. It’s probably safe to assume he’s giving the men’s (50) and women’s (35) loading, but what about scaled and other divisions? I guess it’s easier to come up with dumbbells than it is Concept2 rowers like a couple of years ago. My bet is on dumbbell thrusters. 😷🤒😪🤕
Feeling fine after yesterday.
Skipped a running part and didn’t do it EMOM. The rope climb felt 10x better than last week.
They call it the “2ewsday Mash-Up” every week.
Put my grips on and damn near broke my wrists trying out a warm-up rep with the barbell. Loosening up the straps and then was fine. In the first AMRAP I got a total of 5 rounds plus the T2B and 10 jerks (5+19). I did my toes-to-bar in sets of 5-4 for 5 rounds and then unbroken the last round. Everyone was smoking me on those, but I can’t hit that failure point or I’m just done and in an instant I can go from a set of 4 to singles. May need to look at how I do my T2B. I did the S2OH as push jerks the whole way and all sets unbroken. At the end I couldn’t hold the bar any longer and had to drop after 10 reps with about 5 seconds left. Better dubs, but shouldn’t be missing at all in sets of 21.
Wasn’t sure how the muscle-ups would go after all that shoulder work, but was much better than expected. Took my time between sets (all unbroken) and never missed until the very end. I got the first rep in my 8th round, then I tried to rush instead of concentrating on my hip drive, and I missed. Or maybe I just timed out all my rest perfectly and that was my failure point. ha! I felt good throughout and was confident I’d get that last set, but decided to rush it for some reason, when I had plenty of time to get the last 2 reps in 10 seconds. The kettlebell swings actually felt like the worse movement. So I finished with 7+1. Two more total muscle-ups than I did in the volume work yesterday.
Shoulders were definitely wrecked when we got done.
The rest day was good yesterday. In at 5:30 tonight. Skipped the assigned warm-up because there was enough shit to get done, especially with 4 of us working in on the lifts.
Work up to 3×8, adding 0-5-10 pounds over last week (70%).
My left quad feels a bit like when I couldn’t pistol squat for almost a year on the one leg. The weight was no issue though, even for the higher reps. Really liking how squats have been feeling on this program and have been able to get through without tweaking my back.
Work up to a daily 3RM.
Missed the first rep at 190 but then got 3 no problem. Beats the triple from 2 weeks ago for a 5 pound 3RM PR. Starting to get a lot more consistent with this type of load, where I’ve typically started to miss, even though I never should considering I can hit them for powers.
3 Sets – E90S
Fun stuff! Took me about 26 seconds each set.
10:00 EMOM (alt)
I had a feeling this would become horrible and I was right. When I got on the rower for the 4th time I could not put any power into it so I dropped my reps down to 14 calories and 10 overhead squats for the final 2 rounds of each.
The goal was to get up to 40 muscle-ups, trying to hit a consistent number every minute. When I looked at this I thought in an ideal world I’d be able to do 4×4 and 8×3. After the conditioning EMOM I had high doubts. I did 2 sets of 4 which felt pretty good, but then dropped to sets of 3. After 4 sets of those I decided to call it for the day. My right shoulder was starting to feel weird. 20 reps was good enough for me, especially when we have MU in a WOD tomorrow.
Rough night. Couldn’t get comfortable being so tired. In at 10am today and the other guys said the same thing. Good thing today was on the easier side.
5 Sets – Strict “Cindy”
I did chins because I could use the extra bicep work.
16:00 EMOM (alt)
Supposed to be 20 minutes of row and Assault Bike, but we had to cut short so class could user the rowers and we obviously don’t have a bunch of bikes. Was a nice aerobic piece.
Diane-ish…
Written as 5-10-15-20 for all of the movements, but I’m still building up my handstand push-up endurance so scaled back. Tried some different placement with the plates and AbMat too, going wider and further from the wall. Felt a lot better. I also tried to work on a better kip.
I went 5, 10, 10-5 (or maybe I did all 15?), 12-8 on deadlifts and 3, 4-3, 3-3-3-2, and 5×3 on the HSPU. Probably took too long of rests between handstand push-ups sets. Finished in 10:38.
Rest day tomorrow! Will be nice to be on track with the schedule this week.
Feeling alright through the day. Can feel the SDLHP in my upper back and my low back is tight. In at 5pm with the boys. No real warm-up since we had enough shit on the menu.
Work up to 3×6 @ 70%
Felt a little rough early but was no issue when I got loosened up.
Work up to a daily 3RM.
Getting so much more comfortable at working up in fewer sets. Felt pretty solid today so went 5# over the last time. If my back wasn’t so beat up from the week I would have gone another set, but I was already starting to feel the jerks.
Kind of crazy today is exactly 3 years since my infamous “pretzel clean” (see post for video) miss with 260#. Doing a triple clean and jerk with more than that was no problem today.
E90S – 3 Sets
Knew the first set wouldn’t be a problem, but wasn’t sure how the other 2 sets would feel. Was able to hold the same pace throughout. Clock was at 36-36-35 seconds when I looked after each set. This and the snatches have been my favorite part of the week. Legs were feeling like Jello after this.
12:00 AMRAP
Planned on trying with the Rx 135#, but the 115# that was already on the bar looked just fine. We were all starting to feel the work going into this. It ended up being plenty of weight. I went 10-9-6 on the first round of thrusters and probably should have pushed for 15-10. Missed twice on the double unders and did 20-10-10-10 wall balls. 10-5-7 on the thrusters to finish with a score of 1+47.
Accumulate 80 T2B
* Each minute should be within 2 reps of the first round.
I felt good in the first set so pushed to 12 unbroken. I know better. Was able to get the next 2 sets of 12, but then I started to hit my wall and only managed 10 broken into several sets in the 4th minute. Got on the bar in the 5th minute, did 1 rep, and called it quits at 47 of the 80 reps. My hips were done and I wasn’t going to do singles the rest of the way. Should have stuck to an original plan of doing 5-5 every minute, which now I don’t even know if I would have been able to finish.
After setting down and watching the guys finish, I could barely walk when I went to git up. Hips were all locked up and everyone else was hurting too. These Friday workouts are rough!
After waking up yesterday, I knew I needed a rest day. Working out 5 days in a row had me feeling beat up. So I swapped with today. Went in to the gym and did the workout solo since the guys stuck to the schedule and did the workout yesterday.
9:00 EMOM (alt)
Only half of the programmed 6 sets. Was planning to do 4 sets, but I was starting to over-extend and struggle with the handstand push-ups already so that was enough.
Do 5×5 @ 75% and then 20RM starting @ 50% this first time.
The 5×5 was only at about 66% of my all-time PR, but I can’t pull that right now so have scaled back. I did go at 51% of my all-time 515# high for the 20 rep though, which I can handle better. Was a sneaky set and felt great until my posterior chain lit up in the last 5 reps.
4 Sets
1:45 – 1:44.7 – 1:44 – 1:42.4
Goal was a 1:45 average so happy to be able to do negative splits.
7:00 AMRAP
I couldn’t tell you the last time I did a Sumo Deadlift High-pull. I avoid them like the plague because I think they are a stupid movement. Guess I was doing them today! Kept a pretty steady pace and finished 5 rounds plus 9 burpees.
Switching weeks is horrible for the rest day schedule. Still have to wait until Thursday to get on track.
It was programmed for 10 rounds (!!) and with running. If we did 10 rounds I wouldn’t have had anything left for the pull-ups.
I was going back and forth about scaling the reps for the chest-to-bar pull-ups but went Rx. Chalked up my hand grips and they stuck to the bar like glue. Wish I had done that yesterday for the interval pull-ups, though I’d be a lot more sore and fatigued today. Every rep was of the kipping variety, which I think has a lot more endurance for me compared to the butterfly. I started out with 3 sets of 4 C2B I think and then it was mostly triples the rest of the way, with some double here and there. I have a couple of tiny blood blisters but it would have been bad had I not wore the grips. 84 is a lot! Way too slow on the rower again. Turned out the C2B weren’t even my downfall in that metcon. My dubs were horrible through the whole thing. Finished in 22:08 and took my time getting over to my bar on the platforms. I knew I’d have plenty of time with the 20 minute cap.
Felt good with the first few levels and then I took my time with 225 and 255 so I wouldn’t burn out. Had the belt on, but stuck with the Nano 7s. Smoked the first 285 so much, when I caught it, I thought about sticking it for a power clean but remembered they had to be squats. Took my time and hit the other two reps pretty easily too. Didn’t get the exact time but I had about a minute left. I could have went a lot faster through the reps, but I was just hoping to be able to hit 285 pounds once since my PR is 130kg or about 287#. I’m coming for you 300!!
Nick Momrik's Fitness Logs 