3 Weeks Remaining

My back was definitely much tighter last night after the workout and even felt sore to the touch on the left side. Out to the garage after 2pm and just in time before the mailman delivered some new toys.

Warm-up

  • 3:00 Ski Erg (709m)
  • Thrusters
    • 6×45#
    • 6×95

Thruster Attack Week 7 Workout 2

Every 1:30 – 5 sets

  • 12 Thrusters (115#)

At the last-minute I decided to put on the belt due to how my back was feeling. Overall this was easier than last week, but my legs were really burning in the final 2 sets. Upper body held up better even though it’s been sore and tired.

Jumped on the Airdyne for 5:00 (1.46 miles) to flush things out and bring the heart rate down slower. Going to take it easy tomorrow.

Double Dubs

My low back was feeling it a little today from over-extending in the shoulder presses yesterday. Funny how something so innocent can irritate it just a little. Went to the 5:30 class, but was the only one to show.

Warm-up – 3 Sets

  • 10 PVC Pass thrus
  • 20 Air Squats
  • 30 Jump Rope (singles)

Strength – OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×175
  • 3×185
  • 3×195 (PR match)

Wore the belt with 155 on I think. After 185 I looked up my best triple and decided to go one more set to match it. Had been November of 2014! It was an ugly set but I got the reps.

Conditioning

14:00 AMRAP

  • 20 Sit-ups
  • 15 cal Row
  • 10 Burpees
  • 5 Ring Rows

Made it through 5+6.

Skill Conditioning

5 Rounds

  • 15 Zeus Double Unders
  • 30 Double Unders

Wasn’t as bad as I expected. Made it through every set unbroken in 4:15.

Too Similar to Thrusters

Hit the late 6:30pm class.

Warm-up – 3 Sets

  • 10 Band Pulls (green)
  • 20-20 Banded Monster Walk Steps (small red)
  • 10 Burpees

Definitely warmed up after 30 burpees.

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6×105
  • 6×115
  • 6×125
  • 6×135
  • 6×140

Weak! Was starting to over-extend so I put on the belt for the last set. I could feel some fatigue from last night’s thrusters.

Conditioning

8:00 AMRAP

  • 5 Squat Clean + Push Jerk (95#)
  • 7 Pull-ups
  • 21 American KBS (44#)

I could have done them as Clusters, but I’ve been doing enough thrusters, so I stood up all the way and then did a quick push jerk. Unbroken on everything. Using the smaller kettlebell doesn’t leave enough room for my hands, especially when I already keep my pinkies outside with the 53# bell. Could feel my fingers really starting to rub, but luckily the workout was short enough I didn’t make any blisters. Finished 3+25, or 8 reps shy of 4.

Midline – 5 Sets

  • 4 Evil Wheels
  • 14 Russian Twists (44# KB)

Kept moving from one to the other.

37

I got some nice bruises from the Friday hang snatches and my traps were sore. Took a couple of rest days for the holiday. Today was another birthday. Drove home from “up North” and rushed to the gym to lift with Alex at 4:30.

Warm-up

  • Bottom Squat Hold
  • Snatch Complex (3 Snatch DL + 3 Muscle Snatch + 3 Snatch Press + 3 OHS)
    • 2 Sets @ 20kg
    • 1 Set @ 40kg

Snatch

  • 1x3x50kg
  • 3×60
  • 2×70
  • 1×75
  • 1×80
  • 3x1x85
  • 2x1x80

I was fighting too much with 85 and didn’t want to hurt myself so I backed off.

Clean Pull

  • 3x70kg
  • 3×90
  • 3×110
  • 3x3x115

All hook grip. Oww!

Thruster Attack Week 7 Workout 1

  • 3 Cycles
    • 4 Rounds
      • 20s Thrusters (65#)
      • 10s Rest
    • 1:00 Rest

Went with 9 reps each set again. The damn timing app I was using starting throwing up some full screen ads during my rest going into the final cycle, and then locked up, so I may have gotten some extra rest. Still sucked though. Jumped on the Airdyne for 5:00 and did 1.44 miles to cool down.

Back in the Rack

It helps me to have at least a general idea of my upcoming workouts, especially during a period like this where it’s easy for me to skip out and stay in me comfy recliner. Last night I mapped out a general idea of doing squat triples and a metcon with some snatches. As I sat in my chair this morning, drinking my coffee, and wasting time on the computer, I finally made the move. Once I take that first step I’m good to go.

My upper body is still a bit sore and I can feel my biceps more than anything this morning.

get-low-iphone

Strength – Back Squat

  • 6×45#
  • 6×95
  • 6×135
  • 6×165
  • 6×195
  • 3×215
  • 3×235
  • 3×255
  • 3×275
  • 3×295

Fitting when “Get Low” comes on in the middle of a squat session, something is right in the world. Was wearing lifters and put the belt on for the triples. Feels good to be under some weight again.

Conditioning

10:00 AMRAP

  • 15 Push-ups
  • 10 Hang Power Snatches (75#)
  • 15 Sit-ups

Went 9-6 on all push-ups. Was trying to rush through at the end so the 6th set had some short pauses at the top of reps in the set of 6. All unbroken snatches. Really tried to rip those wrists in the turnover, which may help when I get real weight on the bar. Was able to finish the 6th round and get in 3 extra push-ups.

Just what I needed. Now I can pack up and head out of here for a few days. Worked out 3 days in a row for the first time in 3 weeks. I don’t even recognize myself. haha

Off Work Until 2017

Done working for the year. Looking forward to the time off and getting back into some better health routines going into the new year.

I can feel those muscle-ups and pull-ups in my upper body from last night. Out in the garage around 5:30pm. Warmed up thrusters with 6 reps at each of 45-85-105#.

Thruster Attack Week 6 Workout 2

Every 1:45 – 5 Sets

  • 12 Thrusters 125#

All unbroken!! My left arm was trying to give out starting with the 8th rep in the final set, so I tried to get more hip action into those last reps. I didn’t want to drop that bar.

Got on the Airdyne for 6:00 and went 1.59 miles to cool down.

BMU

Had sore abs after Monday. Didn’t feel the squats though. Went in for the 5:30 class but nobody else showed up so Bryan and I came up with a little workout and then I did a 2nd metcon.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • Deadlift
    • 10×45#
    • 5×135#
    • 5×185#

Conditioning

  • 21-15-9 Deadlift (225#)
  • 9-6-3 Burpee Muscle-up

Ugh. Almost started failing after 4 reps on the b-mups so I had to really concentrate on being explosive and pulling, as well as resting just enough so I wouldn’t fail. I went 12-9, 9-6, and 5-4 on the deadlifts to try to keep my heart rate down. Finished in a very slow 9:29. I think Bryan beat me by over 2 minutes. I think that was my first time doing a burpee muscle-up.

5 Rounds

  • 10 Pull-ups
  • 30 Double Unders

My goal was unbroken pull-ups and I managed. I screwed up 2 or 3 times in the 3rd set of dubs, but every other set was unbroken. Finished in 4:53.

Déjà vu

Feeling a little sore in the upper back and chest from the workout last night. Made it to the 5:30 class.

Warm-up

  • 30s Bottom Squat Hold
  • 10 Wall Balls (20#, 10′)
  • 30s Bottom Squat Hold
  • 10 Burpees

Strength – Back Squat

  • 10×45#
  • 6×135
  • 5×185
  • 4×215
  • 3×245
  • 2×265
  • 1×285
  • 1×305
  • 1×315
  • 1×325

The last time I had more than 205 on my back was October 28th! I wasn’t expecting much today and was happy with anything over 300 pounds. Was much more difficult than I’d like it to be, but you can’t go almost 2 months without squatting heavy.

Conditioning

  • Buy-in: 10 Curtis P (95#)
  • 5 Rounds
    • 7 Push-ups
    • 7 Deadlifts (95#)
    • 7 T2B

Very similar to what I did last night. I could feel the push-ups in that first round. Finished in 4:53 with everything unbroken.

Midline

10-15-20-15-10

  • Sit-ups
  • Russian Twists (44#)
  • Double Unders

Took me 6:40.

On Time, Without Time

Took 2 rest days in a row again. My excuse is the snow and Star Wars. 😉 I wish The Force was with me! Out in the garage in the evening. With an external temperature dipping under 15°, the garage warmed up to around 55°. When I turned the heater off I could see it starting to drop a couple of dergrees within minutes.

Thruster Attack Week 6 Workout 1

  • 4 Cycles
    • 4 Rounds
      • 20s Thrusters (55#)
      • 10s Rest
    • 1:00 Rest

Today I did 9 reps on every sets and survived, so far.

Warmed up deadlifts with 45-135-185# for 5 reps each.

Just Work

10 Rounds

  • 3 Strict Chin-ups
  • 10 Push-ups
  • 5 Deadlifts (225#)

No clock today. Just exercise. My triceps were so pumped up about 6 rounds in.

Warm Enough?

I’ve started working on a temperature sensor for the garage and while it’s not connected into my home system yet, the basic functionality isn’t even started and I can monitor it manually over ssh. The temperature in there maxed out at about 48° today when it was about 10° outside. Good to know as a reference point when I set up the monitoring and alerts.

temp-sensor.jpgAnyway… I went out in the garage after 6pm. Warmed up thrusters with 45-95-115 for 5 reps each.

Thruster Attack Week 5 Workout 2

Every 90s – 6 Sets

  • 10 Thrusters (135#)

I knew this was going to get real nasty after I had to drop the bar last week with 15 more seconds between sets. I had to do 6-4 and 4-3-3 on my final 2 sets. That last 10 took me almost 70 seconds to complete. Half way done with the program!

Along with getting on a more consistent workout routine, I need to get my eating on track in the new year.