Took a rest day today, because I was feeling pretty beat up last night. Did do a round of dynamic effort box squats which I haven’t done in a month or two. Kept it light due to all of the squatting we’ve done at Survival Fitness this week.
Tried to keep rest time to about a minute between each set. Definitely started to feel it towards the end.
Have a bunch of stuff planned for open gym tomorrow, so it should be fun with a recovered body.
After working out yesterday morning I felt pretty good, until I did the rowing intervals before dinner. After that everything seemed to hurt. Sort of “meh” today, with definite soreness in my hamstrings. I heard about the workout this morning and thought about skipping out because I hate thrusters and knew how bad the WOD would suck. But you can’t improve on a movement if you skip out on it, so I forced myself to go in for the 5:30pm class.
I was there pretty early so had a chance to do a bunch of PVC pass-thrus and around the worlds to warm up my shoulders.
4 Rounds
4 Rounds
Find 1RM Shoulder Press
Looking back, I probably did too many warm-up reps. I never do it like that. 160# is my previous PR, so went for a new one even though 155# was pretty damn hard. I’ll take hitting 155# twice for the day though. Sounded like most people were doing pretty bad as well because of other work we’d done this week.
20:00 EMOM
The Rx weights for the thrusters were 95/65, which is nearly impossible to do. I used 65# and couldn’t even do it all. After the 14th minute, I had to drop down to only 6 thrusters each minute so I could keep doing 3 burpees. Did all 8 and 3 reps in the final minute though because getting 30 seconds of rest no longer mattered.
55 thrusters and 55 back squat thrusters with 115# on Monday, 140 wall balls yesterday, and 150 thrusters with 65# today. I fucking hope we’re done with that movement for the week! 🙂
5 Sets
For the curls I used 15#, 20#, 25#, 30#, and 35#. The last set was a struggle to finish. I got 16, 15, 16, 15, and 12 reps on the push-ups. After this and all of the shoulder work, I can barely move my arms.
Definitely not doing a WOD tomorrow, but will most likely go in for the OLY class to work on the clean & jerk.
More work on the engine.
4 Rounds
Went out hot and couldn’t hold up that pace. Last 3 intervals were consistent though.
I found out there is a setting for an undefined rest period, which is what I should have used yesterday instead of a 0:00 rest period. That explains the lame logging it did last night.
On Tuesday’s I usually go to the OLY class at 6, but it’s time for a week off that much snatch work, especially with 1RM shoulder press tomorrow. I went to the 9am and will probably do some rowing intervals later tonight.
Tabata Mash-up
5 Sets
I went with the weight hanging from my feet for pull-ups and used 8#, 10#, 15#, 20#, and 25#. That’s a new high for the weight at my feet and I got all 5 reps. I just recently got up to 20# the last time we did this, so my pull-ups are getting a lot stronger. I only had time for 4 rounds of the sit-ups. Used two 25# KBs, 62# KB, two 35# DBs, and 39# + 40# KBs. The weighted sit-ups never seem to get any easier, partly because it’s so awkward.
20:00 EMOM
Tougher than it looks. Good workout, but you aren’t left dying on the floor, so it was a nice change of pace after yesterday. I almost took the 71# KB for Kroc rows, but glad I didn’t because I’m not sure I would have been able to get all the reps.
3 Sets
I held the L as long as I could and when my feet started falling, I held knees up as long as I could. I think I averaged about 30 seconds of hold each round and fought for extra on the last round.
Now that my strength has improved a lot since the summer, I need to get my cardio back and lose some weight. I’ve been eating everything imaginable, putting on 15-20 pounds and increasing my body fat 4 or 5% in the process. Happy with the added muscle, but not the fat. Starting yesterday I’m back trying to eat healthy.
Decided to get in a good cardio burn, with the aim being a 10 minute WOD.
10 Rounds
I didn’t strap my feet in on the rower, so probably lost a bit of power there, but I didn’t want to have to get in and out for each round. I finished in 10:05. It’s nice when things work out as planned. I could have paced myself better, but I wanted to go hard the entire time, knowing I would fade away each round. Need to get those lungs back and it’s not going to happen by taking it easy. I almost pulled the plug after round 5 because I was dying. I told myself you don’t improve by quitting.
I set the rower to do 150m intervals, but the splits are a little confusing because it counted the previous interval’s rest time (or in my case, transition + time to do 5 burpees) as part of each interval. This makes the 500m pace and strokes/minute completely useless to look at. Maybe I set it to do the intervals wrong, who knows.
Yes, it’s a cut and paste job, because the screen isn’t big enough to display all 10 intervals at once.
Kind of tired this morning, but went to 9am to get it done.
4 Rounds
4 Rounds
Find 1RM Front Squat
After hitting my previous 1 rep max (235#) for 3 reps last week, I was looking for a nice PR today. Warmed up with 6 reps at 135# and then went 185#, 215#, 235#, 245#, and 255# for a 20# PR. It was pretty easy too.
10-9-8-7-6-5-4-3-2-1
I went Rx with 115# and finished just under the time limit with 25:45. Pretty happy with that because a long barbell complex in far from my strength and I held my own. I’ll be feeling that one in my legs for a few days.
Feeling great after a solid night’s rest and taking it easy all day yesterday.
5 Rounds
The goal is to keep a decent pace, but not any real high intensity. It was easy.
7 Rounds
I really enjoyed this one. It was a WOD where I could go-go-go. Holding the medicine ball overhead was the toughest part of this. In rounds 3 and 4 I split up the lunges into 16 and 8. Other than that, everything was unbroken. I did take a few second breather in between each round as I moved a popsicle stick for counting. Finished in 14:48.
Forced myself not to do anything crazy today because my body needed a rest. Rowed a 5x for active recovery though. Check out the consistency for the first four 1k splits. Going into the final 1k, my goal was to do it sub-4 and I got it by a whopping 1/10th of a second!
Tired. Was falling asleep with the laptop on top of me in my chair, but went in for open gym.
Starting a new cycle with Kevin, so it was a 5×5 today. Did 8 at 135# and then 5 reps at each of 155#, 175#, 185#, 195#, and 205#. I was not feeling the lifts and last cycle I only hit 2 at 205#, so I was thrilled to get all 5 today.
I wanted to get above my snatch max, but probably took too small of jumps, which tired me out. Went 75#, 85#, 95#, 105#, 115#, 125#, 135#, 145#, missed at 155#, 155#, and a miss at 160#. The plan was to get in 10-15 singles and that was 11. Was pretty fatigued at that point, so stopped before getting hurt.
I made an attempt at the “Flight Simulator” which is an unbroken DU ladder WOD. You have to hit 5 unbroken DUs, stop, then 10 unbroken DUs, stop, and so on all the way up to 50, then back down the ladder. Each ladder jump is 5 reps. I made it up to 35 before I decided to come back down. I was failing too many times on the attempts at 30 and 35. Coming back down went so much faster than going up. My time was 14:51 for the 35 Flight Sim. I’ll take it since I hadn’t even been able to make it up to 25 in a mini flight sim before.
Was thinking maybe I’d take the day off, but felt good when I woke up, so went to 9am.
5 Rounds
The swings were so easy so I concentrated completely on the hip drive.
5×3 Deficit (3″) Deadlifts
Warmed up with 10 @ 135# and then used 225#, 295#, 325#, 345#, and 365# for my working sets. Solid.
12:00 EMOM
Holy shit did that 255# get heavy. It was hard to get the first rep going in the last 4 or 5 rounds. Powered through the v-ups without much trouble, but took my time on them in the final minute.
30-20-10
Didn’t take more than a minute or two of rest after the WOD and “jumped” right into this. Started out without rebounding, but then saw Cora rebounding so I had to step it up. Couldn’t let her beat me in my strength, especially since she probably has the upper hand in the push-ups.
Nick Momrik's Fitness Logs 