In Lifters

Planned rest day on Monday, but then lazy yesterday and didn’t do shit. Completely forgot about my chiro appointment today until I was on my way out the door to the gym and the reminder went off on my phone. So I got some more work done before heading out and then going to the 5:30 class instead of 4:30.

Warm-up

  • 3 Sets
    • 7 Ring Rows
    • 7 OHS (15#, close grip)
    • 7 Jumping Jacks
    • Spidey Stretch
  • OHS
    • 5×45#
    • 5×95#

12:00 EMOM (alt)

  • 5 OHS (115#)
  • 10 Wall Balls (30#, 10′)

Conditioning

12:00 AMRAP

  • 8 Ball Slams (30#)
  • 8 T2B
  • 8 MB Cleans (20#)
  • 10 Lunges

Kept a pretty steady pace. Went 4-4 on every set of toes to bars. Finished exactly 7 rounds.

Accessory

4 Sets

  • 2 Wall Walks (5s HS Hold)
  • 10 Sit-ups

When The Song Says…

It’s been some time since I got my ass out of the house for a morning workout. Went to the 10am class.

Warm-up

We played Tic-tac-toe, using big bands for the square placements and medicine/slam balls for the Xs and Os. Men vs Women. Guys went 4-0!

Strength – Thruster

  • 6×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×155
  • 3×175
  • 3×195
  • 3×215

Wore the belt with 175+. According to BTWB that was a PR for 3 reps. I thought maybe I had done 225 before, but guess not.

Conditioning

Today was all about trying some different stuff. It was fun.

“Ghostbusters” by Ray Parker Jr.

Lunge throughout the song. Drop and do a push-up whenever they say “ghostbusters” during the song.

I did walking lunges. Not very many push-ups until the final 30 seconds. Could really do it whenever “ghost” is said, which includes “ghostbusters.”

“Thunderstruck” by AC/DC

Hang. Drop and do a burpee whenever you hear “thunder” in the song.

I did my hanging on the rings, which is easier on the hands. In the beginning you wonder if you’re ever going to hang, but then you quickly start to want to do some burpees. I was able to keep up as well as hold on through all of the long hanging sections.

“America” by Neil Diamond

Start with a hollow hold and switch to superman hold whenever he says “America.”

This one did not work at all. He rarely says the word so you’re holding way too long.

Gymnastics

I did 5 legless rope climbs after that stuff.

Almost Black

In the garage around 7pm.

Warm-up

  • 5:00 Ski Erg (1,075m)
  • Thruster
    • 10×45#
    • 5×95
    • 5×115

Thruster Attack Week 4 Workout 2

img_8458Every 1:45 – 6 sets

  • 10 Thrusters (135#)

Had to drop it and go 6-4 on the last set. 😦 Was starting to go black and didn’t want to risk dropping the bar on the car, which I hadn’t pulled out of the garage. Took probably 20 seconds or so and finished the set. Wore the belt and used the rack.

Cool Down

10:00 Ski Erg (1,970m)

Realizing that I don’t need anything else for the day after these thrusters. Plenty of fitness in those 60 reps.

Hugs

Lazy again yesterday. First week of the Thruster Attack that I’m not sore from the Tabata day. Went to the 5:30 class.

Warm-up

  • 3 Sets
    • 10 Mountain Climbers
    • 10 Air Squats
    • OH Banded Stretch
  • OHS
    • 8×45#
    • 8×75#

Went close grip on those warm-up OHS.

12:00 EMOM (alt)

  • 8 OHS (95#)
  • 8 T2B

Gymnastics – 5 Sets

  • 10 C2B Pull-ups (5-5)
  • 10 Decline Push-ups (24″)

Conditioning

10:00 AMRAP

4-8-12-16-20-24-28-30

  • Goblet Squats (20#)
  • Weighted Box Step-overs (20#, 20″)

Used a medicine ball and never put it down. Finished the full round of 24, then 28 squats and 2 of the step-overs. Talk about a leg pump. Jumped on the Airdyne for 5:00 to flush my legs and went 1.34 miles.

Yawn

Lazy weekend again. Staying up late and not motivated to sweat. Made myself get out in the garage for thrusters at 8:30 tonight.

Thruster Attack Week 4 Workout 1

4 Sets

  • 6 Rounds
    • 20s Thrusters (45#)
    • 10s Rest
  • 1:30 rest

I stuck to the 8 reps for the first 3 sets, but bumped it up to 3 rounds of 9 and 3 of 10 in the final set.

Dead Stop

Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.

Warm-up – 3 Sets

  • 2 Inch Worms
  • 4 Ring Rows
  • 8 Mountain Climbers

Strength – Deadlift

  • 5×45#
  • 5×135
  • 5×205
  • 5×255
  • 5×285
  • 5×315

Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.

Conditioning

3 Rounds

  • 10 Box Jumps (24″)
  • 10 Burpee Box Jumps (24″)
  • 10 Power Cleans (135#)
  • 10 Burpees over the Bar

Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.

Gymnastics Strength

4 Sets

  • Max Strict Pull-ups
  • Max Strict Ring Dips

I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.

Oh Thrusters

Went in before the 5:30 class.

Warm-up

  • 2:00 Airdyne
  • Thrusters
    • 5×45#
    • 5×95#

Thruster Attack Week 3 Workout 2

Every 1:30 for 8 Sets

  • 8 Thrusters (135#)

Went the 2 extra sets this week again when I felt fine after the 6th set. Used a rack and wore my belt. Wasn’t really up for more squatting, but jumped in with class.

Overhead Squats

1 second pauses. I also went close grip since I wasn’t going heavy.

  • 3×45#
  • 3×65
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×145

I was getting light-headed on the last two sets, so decided not to do the metcon.

Conditioning

2,000m Row

Kept a steady pace around 2:00/500m and slowly took a second off the pace here and there. Finished at 7:52.

I gave a sneak peak last week at a new interface for the Airdyne AD2 I’ve been building. I’ve been writing a series of posts over on my main blog about the process and published part 5 today, which shows the first version.

More Tabata Thrusting

Slacked off for a rest day yesterday. My legs are sore to the touch again from tabata thrusters. Went to the 5:30 class.

Warm-up – 2 Sets

  • 15 Pass Thrus
  • 10 Air Squats
  • 10 Push-ups

Strength – Push Press

  • 6×45#
  • 6×95
  • 6×125
  • 6×155
  • 6×175
  • 6×195

Conditioning

9:00 EMOM (alt)

  • 14 cal Row
  • 8 Deadlift (225#)
  • 10 Toes to Rings

Nice and easy.

8 Rounds

  • 20s Wall Balls (14#, 10′)
  • 10s Rest
  • 20s Plank (hands)
  • 10s Rest

I didn’t really need more tabata thrusting movement, so I went light, which made this a cake walk.