Tag: 2021 Age Group Online Qualifier

2021 AGOQ Event 5

After the bike yesterday I mowed the lawn and spent a few hours working on the outside of the house. Was good to keep moving. My body is still sore as fuck this morning.

Warm-up

  • 10:00 TrueForm Walk (1.16 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3 Rounds
    • 10 PVC Passes
    • 10 PVC OHS Squats
  • Power Snatch + OHS
    • 1+6 @ 45
    • 1+6 @ 95
    • 1+3 @ 115
    • 1+3 @ 135
    • 1+3 @ 155

2021 Age Group Online Qualifier Event 5

12-9-6 (10:00 Time Cap)

  • OHS (165#)
  • Burpee Box Jump Over (30″)

I hadn’t done an overhead squat in over a year until two weeks ago and this is heavy! I did the first six and had to drop the bar. Oh boy! Even had a single in that round of 12, but made a comeback the rest of the way to get through 3 of the 6 OHS for 45 reps of the 54 total. I would have loved to finish this one, but my overhead stability and leg strength coming out of the bottom of the OHS just isn’t there. Proud I kept fighting while having to do 8-9 snatches I think!

Made it through a really tough weekend without tweaking my back and that’s a first place trophy for me. It was fun to compete again and I’m sure I’ll have more to say after the final results are out tonight.

2021 AGOQ Events 4 & 3

Woke up sore but feeling better than expected. Went for a 2.73 mile walk at 9:30 to loosen up. Out in the garage at 3 after a nap.

Warm-up

  • 3:00 BikeErg (1,434m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats

2021 Age Group Online Qualifier Event 4

4RM Front Squat

  • 10×45
  • 5×95
  • 5×135
  • 3×165
  • 2×185
  • 2×205
  • 2×225
  • 4×250

About a week ago I hit a squat clean double with 220 so I was confident I could squat that for four reps. I put 225 on the bar and started the clock. If it felt good I’d stop after two reps and have a good idea of what to add to the bar. It did feel good and I had 250 in my head so that’s what I went with for my next set. Made it, but the third and forth reps were getting iffy so that was enough for me. I haven’t had that kind of weird on the bar in a couple of years.

Warm-up 2

  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20 DU
  • 5 Power Cleans (45#)
  • 5 Power Cleans (95#)

2021 Age Group Online Qualifier Event 3

15:00 Time Cap

  • 75 Cleans (135#)
  • 300 Double Unders

This one looked really bad on paper. In reality it was just really fucking boring. Keep picking up the bar for one more rep and then another one. I kept a pretty solid pace and finished the cleans at 7:45. Then I went 50-45-36-30-41-38-29-27-3 on the double unders to finish in 12:06.

2021 AGOQ Events 1 & 2

Still no golf yesterday with the cold weather, but I did get a little time to tear apart more of the structure from the sunroom. I took today and tomorrow off work because I knew I’d be useless with the AGOQ happening. Tried to keep myself busy today with errands, small tasks around the house, and a nap. I got my garage setup early for event 1 so I could get it done shortly after the workouts were released at 3pm.

Warm-up

  • 5:00 BikeErg (2,230m)
  • 20 PVC Passes
  • Hanging
  • 10 DB Push Jerks (25#)
  • Bottom Squat Hold
  • 5 DB Push Jerks (40#)
  • Handstand Hold

2021 Age Group Online Qualifier Event 1

5 Rounds – 20:00 Time Cap

  • 15 HSPU
  • 15 DB Shoulder to OH (50# DBs)
  • 15 cal Row

My plan was 3×5 HSPU, 8-7 or 9-6 with the dumbbells, and around 1,200 cal/hr. That quickly changed on the second round of dumbbells. For the most part after that I was doing 4 sets on both movements. My average pace on the rower was probably about 1,150 cal/hr, expect for the final row when I sent it. Finished at exactly 19:00 and was wrecked!

Got to Next Level Fitness around 5:30pm.

Warm-up

  • Lay on GHD
  • Duck Walk
  • Partial Rope Climb
  • Toe Touches

2021 Age Group Online Qualifier Event 2

20:00 Time Cap

  • 60-50-40 GHD Sit-ups
  • 6-5-4 Rope Climbs (15′)
  • 60-50-40 Pistols

I hadn’t been on a GHD in well over two years and hadn’t climbed a rope using legs in about that long as well. For someone who has to be careful with low back tweaks, this is a scary workout I’m not conditioned for. My goal was to be smart and not get hurt. Wearing lifters for the pistols really affected the rope climbs and not in a good way. Just a nasty workout all around with so much interference on the low back in all three spots. Got through 28/50 pistols for 209 reps.