More Than I Bargained For

Needed that rest day yesterday, but it’s so hard not to do anything. Got a massage in the afternoon. In early this morning before the 10am class to get in some extra work.

Warm-up

  • 2k Row – 7:55.5

Gymnasty

E30S until fail

  • 2 MU

Made it through 14+1 and failed on muscle-up #30. I wanted that last one so bad. Smoked the total number of reps from doing 1 every 15 seconds. One big chunk of rest makes a big difference.

Accessory

5 Rounds

  • 5 Seated Good Mornings (165#)
  • 10 Weighted GHD Sit-ups (20# MB)

Yuck. Took 7:11.

Had a little rest time before class got going.

Row

3 Rounds

  • 3:00 slow (~2:25-2:30/500m)
  • 1:00 @ 90% (~1:45/500m)

Then another 2:00 slow to cool down, so 14:00 total. Went 3,115 meters.

Conditioning

Partner WOD

  • Buy-in: 50 Burpees
  • 4 Rounds
    • 12 C&J
    • 40 Wall Balls
  • Cash-out: 50 Burpees

Paired up with Dan. We alternated 5 burpees each, 3 C&J each, and 10 wall balls each through all of our sets. I used 155# for the C&J for a challenge, doing quick singles in the first 3 rounds, then I did 3 TnG and 2-1 in the 4th round. We finished in 15:44.

Midline

3 Rounds NFT

  • Partner MB Pass Complex
    • 8 Chest MB Passes
    • 8 OH MB Passes
    • 8/8 Side MB Passes
    • 8 Up MB Passes
  • 8 Back Extensions

I used a 20# medicine ball for the complex. We did 2 times through the complex, then switched over to the back extensions, where I used a 45# bar for my second and third set. Then we went back for our final round of the passes.

Dead is Right

Went to the 9am class.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hyper (210#)
  • Speed Toe Touches
  • Hip Circles
  • 5 Inch Worms

Strength

Deadlift

  • 5×155#
  • 5×265#
  • 3×315#
  • 3×355#
  • 1×385#
  • 1×425#
  • 1×455#
  • 5x1x425#

I actually pussed out on my first pull at 455#. Wow, last week I pulled 465# for a triple. Could definitely feel fatigue in the back from all of the heavy deadlifts yesterday. Took a few seconds to gather my head and made 455, then lowered the weight to get in reps. Nowhere near the prescribed 95%, but I’m ok with that. I’m sure I’ll be feeling these lifts tomorrow because even the 425s were no piece of cake.

Conditioning

  • Buy-in: 40 Sit-ups
  • 5 Rounds
    • 8 Thrusters (95#)
    • 16 American KBS (53#)
  • Cash-out: 40 Sit-ups

“Go unbroken. Go unbroken.” That’s what I kept telling myself even if I took a few extra breaths between movements. Finished in 9:34 and pushed the pace more in the last round. My sit-ups are so slow though. 😦

I was going to do a garage workout in the evening, but wasn’t feeling well. Body needed a rest I guess.

This was the 1,000th post on this blog!

Double Morning

I’m kind of sore from the good mornings on Monday. Needed the recovery day yesterday, but really wanted to workout in the afternoon. Ready to be back at it today after another solid 9 hours of sleep. In before the 9am class for some extra work.

Warm-up

  • 14:00 Row

Had planned on holding a 5k pace, but decided against it on the drive in. Just had a feeling and it was a good call because I wasn’t feeling it during the row. Kept under a 2:05 pace for 3,369 meters.

Gymnastics

16:00 EMOM alternating

  • 3 Bar MU
  • 12 HR Push-ups

The bar muscle-ups are feeling so easy; I can’t believe it. I guess it worked out well not working on them until I was decent with MU on the rings and my pull-ups improved . I pretty much got to skip that whole phase most people seem to go through, where they get one arm over the bar with a lot of strain on the shoulders and elbows, then fight to pull the rest of their body and other arm over. I’m getting over right into the dip position with no problem. 🙂 Good number of sets too because I took a little piece of skin off my thumb in the last round. Might have to start taping my thumbs or figure out how not to feel that pull on the skin as my body swings back under the bar.

Had a few minutes to rest before class got going.

Weightlifting

C&J

  • 5×45#
  • 3×95#
  • 3×135#
  • 3×155#

I had planned on doing some full cleans and split jerks, but the quad was not feeling up for it after trying them with 95#.

Then we got into the meat of the workout, with a running clock.

10:00 EMOM

  • 3 C&J (175#)

Didn’t try touch-n-go until the last round and got it. Wish I had started out TnG and then switched to singles when I couldn’t hold on to the bar. Will know better for next time.

3:00 Rest

3 Rounds

  • 45s Wall Balls (20#, 10′)
  • 15s Rest

Worst part of the workout, but not terrible by any means. I did 21-20-21 reps. Should have been all 21s but I wasted 2 seconds at the end of the 2nd round because I thought I heard the time differently.

Oh, I wore lifters for the lifts and wall balls.

3:00 Rest

10:00 EMOM

  • 3 Deadlifts (5 sets 275#, 5 sets 295#)
  • 5 Burpees

Wore a belt and went shoeless. Weight felt good so bumped it up for the 2nd half. Kept a pretty good clip on the burpees, doing each round in about 17-18 seconds.

It’s kind of nice having the extra work done already for the day, though I do have to clear the snow out of the driveway at some point since we got another 2-3 inches last night.

Schedule Switching

Due to the quad I’m switching up my schedule so that I can squat heavy on Mondays and then be able to rest it on Tuesdays. We got a nice storm yesterday so I spent the morning getting the snow blower running and then clearing the driveway. Out in the garage in the afternoon.

Warm-up

  • 1,000m Ski Erg – 4:36.4

Back Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×265#
  • 3×285#
  • EMOM 10:00 – 2×305#

Haven’t done these in a long time. Used to call them rapid fire squats if doing a single or double. Was a good weight to use.

Accessory

5 Sets

  • 5 Good Mornings (135-155-165-175-185#)
  • 10 Strict Ring Dips
  • ~2:00 Rest

I had thought about doing some hard conditioning work, but since the schedule is something new I figured I’d take it “easy”.

SUPER bowl SUNDAY

First real chunk of snow for the year is coming down today. February 1st and I haven’t even started my snowblower yet. Doesn’t stop us from having Super Sunday though.

Warm-up

  • 1,000m Row – 3:58.8
  • 100m Row @ 100% – 16.0 seconds
  • Bottom Squat Holds
  • Various Stretching
  • 5×45# Hang Muscle Snatch
  • 5×95# Muscle Snatch

Figured I’d give a 100m row time a go again. Beat my old time by 0.4 seconds.

Benchmark

“Isabel”

  • 30 Snatches (135#)

First time doing this, so wasn’t sure what to expect. My plan was to do doubles as long as I could, but after 2×2 I abandoned that and did singles the rest of the way. Last 5-10 reps sucked and had to be so ugly. Time was 2:37.

Gymnastics

12:00 EMOM

  • Odds: 10 C2B Pull-ups
  • Evens: 10 Box Jumps (24″)

Worked on an efficient butterfly with the pull-ups and fast cycling with my box jumps. Felt good!

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×220#
  • 3×230#
  • 3×240# (PR)

I had my numbers planned out and they ended up being perfect for a 10# PR. Puts my estimated max up in the 260s. Not bad for benching about once a month.

Conditioning

  • 100 DU
  • 50 Wall Balls (20#, 10′)
  • 100 DU

The goal here was to do the wall balls unbroken and it sucked! Without setting that as a goal for the workout, I’d always split something like this up. It definitely made the last dubs a lot harder, but good to know what’s possible for future workouts. My time was 5:27.

Repping Singles

Got to the gym early to put in some extra work.

Row

  • 2,000m @ 1:55 pace

Half way through I wanted to cut back to 1:57, so I know it was a good pace to have. Held on and was just under with a time of 7:39.8.

Gymnastics

I took this slomo before getting started.

E15S until fail

  • 1 MU

Got through 23, or 5:45, before missing. Amazing how hard they get just doing singles. Back in August I got 21 at 5# lighter bodyweight.

I was going to do some C&J EMOM work, but Kevin told me he’d do a partner workout with me if I created it, so I threw them in the metcon instead. We worked on goats for 20-30 minutes.

HSPU

  • 3 @ 2.5″ Deficit (Strict)
  • 2×3 @ 3.5″ Deficit (Strict)
  • 2×3 @ 4.5″ Deficit (Strict)

Conditioning

20:00 Partner AMRAP

  • 20 C&J (135#)
  • 30 Burpees
  • 40 T2B
  • 50 Russian KBS (62#)

Kevin used 95#. We split the clean & jerks, burpees, and toes to bars up into sets of 5 each for the first two rounds and the kettlebell swings into 15-10 each. I did my sets of 5 unbroken in the first round and my first set in the 2nd round, then quick singles. He hit the wall in the 3rd round during C&J so I started doing more than half the reps and some bigger sets of burpees and T2B, then I did 30 swings before letting him finish out. We had 1 swing left when time ran out.

Cool Down

  • 10:00 Row

Nice and easy with a pace around 2:18-2:19. Went 2,157 meters.

In the month of January I went almost 145 kilometers or about 90 miles.

  • Air Dyne – 88,200m
  • Row – 38,377m
  • Ski – 18,214m

Air Dyne Breakfast

Definitely a rest day after going big with deadlifts last night. My back is a little tight, but feeling good. I’m so happy to be able to push some weights again. 🙂

Air Dyne (AD2)

  • 30:00 @ Z1

Went a little slower than I usually do for this type of work, keeping my RPMs around 56-57. Went 13.44km. Good way to start the day.

Able to Pull Big Again

Got in a quick garage workout early this morning. Started around 7:30 I think.

Ski Erg

4 Rounds

  • 1000m @ 3-6 seconds faster than 2k pace (1:58-2:01)
  • 2:00 Rest

Tough when you’re not really awake yet. I started off shooting for the bottom end of the pace goal, but realized that would be harder than I wanted to work so early in the morning, so I backed off and ended up with a pace right around the middle of the goal overall. My times were 4:00.9, 3:59.9, 3:59.3, and 3:58.5. I like to try for improved times over each round in something like this.

IMG_5617

Gymnastics

5:00 AMRAP

  • 5 Strict Ring Dips
  • 10 GHD Sit-ups

Wasn’t going at any crazy pace. Just wanted to get in some work and use the clock instead of doing 5 slow sets or something like that. Got through 5 rounds plus 5 dips, with all sets being unbroken.

Went to the 5:30 class and got there early so I could get in a good warm-up before deadlifts.

Warm-up

3 Rounds NFT

  • 350m Row
  • 10×210# Reverse Hypers

Strength

Deadlifts

  • 5×155#
  • 5×225#
  • 3×265#
  • 3×315#
  • 3×355#
  • 3×385#
  • 3×405#
  • 3×425#
  • 3×445#
  • 3×465# (PR)

Puts my estimated max back over 500#. Booyah! I haven’t been able to pull weights like this in over a year. Deadlift is fun again.

Conditioning

3 Rounds

  • 3:00 AMRAP (“Cindy” rounds)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:30 Rest

I was at 4+5 after the first round, then 8+2 after 2 rounds, and 11+28 total.

Accessory

  • 20 Turkish Get-ups (44# KB)

I did 2 per arm and then switched sides, so 5 sets per side.

Gettin’ Bar Muscle-ups

Quad is a fired up again after the squats last night. 😦 I was in before the 9am class to get in some rowing and bar muscle-ups.

Row

  • 14:00 @ 5k pace (1:57)

Was on pace until I took off my hoodie, which sent my average up to 1:58.5. Got it back down to 1:57.7 by the end so should have been pretty close during actual rowing time. Crazy what 10-15 seconds can do. Went 3,569 meters.

Gymnastics

E90S for 12:00 (8 sets)

  • 2 Bar MU

I did 2 singles in the second round because my hands were sweaty and I was going to fall off the bar. Chalked up the rest of the way and had no problems. Decided to go for it in the last round and got 5! I’ve never attempted 3 before. Stopped because it felt like my thumbs were going to peel off. These are definitely a different feel from ring muscle-ups. Less energy used, but much harder on the hands.

We did some light stretching and shoulder warm-up to start class.

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Power Snatch

  • 3×115#
  • 2×135#
  • 2×155#
  • 1×165#
  • 1×175#
  • 1×185#

Definitely wasn’t going to get down into the squat with any today. It was hard enough just getting into the setup position without favoring the left side too much. More than happy to hit 185 on basically one leg.

Conditioning

10:00 EMOM

  • 3 Power Snatch (115#)
  • 3 OHS (115#)

All touch-n-go reps. The overhead squats were definitely a challenge with the leg.

Midline

Tabata Mash-up 5x

  • Hollow Hold
  • Plank
  • Russian Twist (45# plate)

Plus a bonus 20s of Russian Twists at the end. The hollow holds got pretty rough since I just did all those hollow rocks last night.

Reverse Hypers

3 Sets

  • 10×210#

Figured it would be good to do some after the squats last night and OHS in the workout. All that in about 90 minutes. That’s enough for today.