Tag: Air squat

Bounce Muscle

I slept great again, but am already pretty sore from yesterday. Went to the 4pm class.

Warm-up

  • 3 Rounds
    • 10 PVC Pass Throughs
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
  • 7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (45#)
  • 5 Hang Power Cleans + 5 Front Squats + 5 Push Jerks (95#)

Conditioning

30:00 EMOM (alt)

  • 1: 7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (95#)
  • 2: 12 T2B
  • 3: REST

I scaled way back from the Rx weight of 135#. 210 reps with the barbell is a lot! I also cut back from 15 toes-to-bars to 12 and did 5-4-3 each round. 120 T2B in one workout is insane, let alone 150. I was double bounce muscle cleans, kept a really quick pace on my frost squats, and kind of a combination between push press and push jerk. Was able to complete the barbell complex in under 30 seconds each round. In round 7, the feel of it completely changed, especially with the overhead, but I kept up the pace. I work grips for the T2B and they felt pretty good throughout. I was able to do 15 unbroken at the end, so probably could have done all 15 with something like 6-5-4.

I have a feeling my body is going to be hurting for a few days after this.

Back From Miami

Was busy with the wedding all day Saturday and then was hungover and traveled home yesterday. So I only had the hour long run since Wednesday and wasn’t sure how I’d feel today. Took a nap after lunch and went to the 4pm class.

Warm-up

  • 2:00 Assault Bike (22 cals)
  • 2 Rounds
    • 10 PVC Passes
    • 10 Good Mornings
    • 10 Air Squats
    • 5 HR Push-ups
  • 5 Power Snatches (45#)

Weightlifting / Conditioning

E2M – 8 Rounds

  • 200m Row
  • 2 Power Snatches

Rowed at a 1:35/500m average through each round and went 75, 95, 115, 125, 135, 145, 155, and 165# with all touch-n-go reps.

Conditioning

  • 50-40-30-20-10 DB Hang Power Snatch (50#, alt)
  • 10 Wall Balls (20#, 10′)
  • 50 Double Unders

The Rx was regular dumbbell snatches from the floor, but I wasn’t about to do 150 of those and blow up my back. They were hard enough from the hang. The weight on the wall balls was 30#, but the normal weight is just fine, with no rest for the shoulders in this workout. I went 20-15-15, 20-20, 15-15, 20, and 10 on the snatches. I missed a double under in 2 or 3 rounds. Finished just under the time cap at 14:59.

Max Chins

Last night my legs were really tired from the squats. Woke up with my upper body being sore again. Out in the garage before lunch.

Year of the Engine – Time Trial

20:00 Airdyne

Started fast for a minute, settled in to 80 RPM, and picked up the pace over the last four minutes. I could average a quicker pace through this whole thing next time. Did 685 cals and 12.99 km, which is 0.05 km better than last month.

Went to the gym at 4pm

Warm-up

  • 2:00 Echo Bike (25 cals)
  • 3 Rounds
    • 10 PVC Passes
    • 10 Good Mornings (45#)
    • 5 Ring Rows
    • 10 Air Squats

Strength

5 Sets

  • MAX Strict Chin-ups
  • 10 DB Bench Press (60#)
  • 2:00 Rest

Was planning to do this work before or after class to keep the gains going until I can bench again next week. Decided to do it in place of the 3RM snatch that was programmed. Again, not risking getting hurt before I leave for the wedding in the morning. I got 16-10-8-8-8 for the chin-ups.

Conditioning

  • 60 cal Row
  • 30 T2B
  • 20 Wall Balls (20#, 10′)
  • 10 Deadlifts (185#)
  • 5 Muscle-ups
  • 10 Deadlifts
  • 20 Wall Balls
  • 30 T2B
  • 60 cal Row

I did 10×45# and 5×135# deadlift to warm-up. The workout was 40 calories on the bike, but I did enough of that today, so subbed in the 60 calorie rows. I scaled the deadlifts back from 225# to be cautious. First T2B were done in 3×10, wall balls were 2×10 both times because I was weak sauce after all of those squats yesterday and I needed some air. I did 2×5 on both sets of deadlifts, unbroken muscles, and 6×5 on the second 30 T2B. Finished in 16:16, I think, but it may have been in the 16:40s.

Not the Chief

Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.

Year of the Engine – Polarized

40:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36

The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.

Went to the gym for the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Hip Stretch
  • 2:00 Row (530m)
  • 2 Rounds
    • 10 PVC Passes
    • World’s Greatest Stretch
    • 10 Air Squats
    • Front Rack Stretch

Strength

5 Sets

  • 5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
  • 10/10 Single Leg Glute Bridges

I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.

Conditioning

“Hanging Chief” – 5 Cycles

  • 3:00 AMRAP
    • 3 Hang Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

**Restart each cycle from the beginning of the AMRAP

When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!

40 Inches

My back is feeling better. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 1:00 Airdyne
  • 2:30 Rest

My goal was 95+ RPM. My rounds were 50-51-52-51-52-51-53-52 calories and 0.77, 0.77, 0.77, 0.75, 0.77, 0.76, 0.77, 0.77 km. Happy with the consistency. Yeah, I definitely should have been doing more intervals on the bike throughout the program. The leg burn is real.

Went to the 4pm class.

Warm-up

  • 1:30 Assault Bike (20 cals)
  • 3 Rounds
    • 10 Air Squats
    • 5 HR Push-ups
    • 10 Good Mornings (45#)
  • Box Jumps
    • 5×20″
    • 5×24
    • 5×30
    • 3×37

Conditioning

2 Cycles

  • 40 cal Assault Bike
  • 15 Rounds
    • 5 Wall Balls (20#, 10′)
    • 3 Burpees
    • 1 Box Jump (40″)

The single rep movement was programmed as a heavy (315#) deadlift, which I obviously was not doing in my condition. I stacked a couple of 20″ boxes up against the wall, which worked great and was a lot of fun. I did the first bike in less than 2:30 and took the second one nice and easy, somewhere in the 3-3:30 range I think. Finished in exactly 26:00 and felt good with the cardio aspect to it. During the 15 round portions my heart rate was 155+ the entire time.

Could Have, Maybe

My legs and hips are tight from the weekend. Out in the garage during lunch.

Year of the Engine – Speed/Threshold

15:00 Airdyne

I did a much better job holding ~80 RPM, especially through the second half. Did 507 calories and 9.68 km, which are both improvements from a month ago.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (50#)
  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10/10 Leg Swings
    • World’s Greatest Stretch
    • 10 PVC Passes
    • 5 Air Squats

Strength

Back Squat

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • MAX @ 225 (6)
  • MAX @ 165 (10)

I had no idea what to use since it was percentage based. I think I picked pretty good numbers though, not having squatted in so long. It wasn’t really a max set because I stopped well before I started getting out of position. Time to slowly work myself back to some lower body strength.

Midline

3 Sets

  • 1:00 Weighted Plank (45#)

These were done immediately after the final 3 sets of squats.

Conditioning

E3M – 5 Rounds

  • 10 Hang Power Cleans (95#)
  • 10 Toes-To-Bar
  • 10 Front Squats (95#)
  • 10 Burpees Over The Bar

I probably could have done the Rx 115#, but I didn’t want to push my luck after heavier squats. Maybe a good decision though because the front squats got slow and I tried to be careful on every rep. As my squats got slower, I tried to pick up the pace on the burpees. I had 1:14 – 1:17 of rest every round.

Max Followed by Max

Out in the garage during lunch.

Year of the Engine – Rocket Race

15 Rounds

  • 1:00 Row
  • 1:00 Rest

On April 11th I did 15 rounds getting 303-304 meters and on June 4th I averaged 1:37.8 for 12 rounds. Today my goal was to go sub 1:38 and I averaged 1:37.5, getting 307-308 every round. Today was 67 total meters more than the 15 rounds in April.

Here’s a comparison of my heart rate with April 11th on the left and today on the right. Slightly better today at a faster pace, even with a bogus reading during the middle of the April attempt that would have made the average HR higher.

 

Went to the 4pm class.

Warm-up

  • 1:30 Row (400m)
  • 3 Rounds
    • 5 Double DB Shoulder Press (25#)
    • 5 Ring Rows
    • 10 Air Squats
    • 10 PVC Passes

Strength

  • 5 Push Presses (45#)
  • 5 Push Presses (95#)
  • 5 Push Presses (135#)
  • 5 Push Presses (155#)
  • 8/8 Kroc Rows (40# DB)
  • 50 Double Unders
  • 5 Push Presses (185#)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders
  • MAX Push Presses (205# – 5)
  • MAX Push Presses (155# – 7)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders

Belted up for the last 4 sets of push presses and every set was touch-n-go reps until the two max rep sets where I reset on each rep. The other movements were supersetted with the push presses and the two max rep sets were back-to-back, which was hard! Could have gotten more on the max sets, but would have risked over-extending my back.

Conditioning

10:00 AMRAP

  • 60 Air Squats
  • 50 Push-ups
  • 60 H2H Russian KBS (53#)
  • 30 Box Jumps (24″)
  • 20 HSPU
  • 10 Push Jerks (135#)

I swapped out 40 dumbbell snatches for the swings with my back as tight as it is. I sped up on the last 20 air squats, knowing that my legs would get a rest. Went 4×10 and 2×5 on the push-ups, 40-20 on the swings, 4×5 handstand push-ups, and 3-4 on the jerks. So three reps shy of finishing a full round. I was planning to bust out all 10 jerks, but that plan quickly went out the window when I picked up the bar!

Four Sections

I got just over 9 hours of sleep last night! I think my legs are going to get pretty sore from all of the squats yesterday. No time again for a Year of the Engine workout today. Went to the 4pm class.

Warm-up

4 Rounds

  • 10 Jumping Jacks
  • 10 Pass Throughs
  • 8 Air Squats

Power Clean & Push Jerk

  • 3×45#
  • 3×95
  • 3×135

Conditioning

  • 0:00-5:00
    • 1k Row (3:27.8)
  • 5:00-17:00 – Power Clean & Push Jerk
    • 135
    • 165
    • 185
    • 205
    • 225
    • 235
    • 245
  • 17:00-22:00
    • 1 mile Echo Bike (2:21)
  • 22:00-35:00
    • 21-15-9
      • Deadlifts (225#)
      • Handstand Push-Ups
    • AMRAP
      • Strict Handstand Push-ups

I thought about holding a 1:40/500m pace on the row, but didn’t want to completely destroy myself for the next 30 minutes of the workout. Only 16 seconds slower than my PR. I’ll take the push jerk considering my PR is 255! That bike started to burn before the half mile and then it was just holding on. My back was a little lit up from the last two C&J, so I took it nice and slow on the deadlifts. I went 6-5-5-5, 5-5-5, and 5-4. On the HSPU I went 6-5-5-5, 5-5-5, and 9. It took me 9:12 to complete, which would be a really slow Diane time. I rested until there were three minutes left when I decided to start doing strict HSPU. I started with a set of 5, then maybe a triple, some doubles, singles, and a double to finish, getting 21 reps.

Blowout

Yesterday I walked 18 holes. I got almost 9 hours of sleep two nights in a row! Work has been really busy, so I didn’t have time to get in a Year of the Engine workout during lunch today. Went to the gym for the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 3 Rounds
    • 5 HR Push-ups
    • 5 Kip Swings
    • 10 Air Squats
  • Squat Cleans
    • 5×45#
    • 3×95
    • 3×135

Conditioning

2 Rounds

  • 4:00 EMOM – 3 Squat Cleans (165#)
  • 4:00 EMOM – 10 T2B
  • 4:00 EMOM – 3 Back Squats (165#)
  • 4:00 EMOM – 12 cal Row

I haven’t squatted in months, so I wasn’t going to push it in a format like this. Wore my belt through both barbell movements and grips for the T2B, which I was able to get all unbroken today. I was pulling ~1,700 cal/hr for the first four minutes of rowing and then 1,800 for the second.

Time for More Metcons

Yesterday I walked 18 holes of golf. My hamstrings started getting sore last night.

It’s less than 3 weeks until Open Workout 20.1 gets announced, so it’s time to kick up my training a notch or 12 and do more metcons after 2 weeks of undertraining. I need to start practicing my handstand walking again too. Was out in the garage during lunch.

Year of the Engine – Polarized

30:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24

Was doing about 72-73 RPM most of the time for endurance pace. Went 811 cals and 17.36 km.

Went to the gym at 4pm.

Warm-up

  • 3 sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 2 Rounds
    • Front Rack stretch
    • Chest stretch
    • 10 Air Squats
    • 10 HR Push-ups
  • 5 Bench Press (45#)
  • 5 Power Cleans (45#)
  • 5 Bench Press (95#)
  • 3 Power Cleans (135#)
  • 5 Bench Press (135#)
  • 3 Power Cleans (165#)

Conditioning

19:00 AMRAP

  • 3 Power Cleans (185#)
  • 5 Bench Press (165#)
  • 200m Run
  • 1:30 Rest

It was on a 25 minute running clock, but by the time I got through all the warm-up sets above I was starting my first round at exactly 6:00 on the clock. So effectively a 19 minute AMRAP. I got through 7 full rounds and had 23 seconds left, with very consistent round times of 1:22, 1:27, 1:21, 1:22, 1:22, 1:19, and 1:24. I put my belt on for the cleans each round, did them touch-n-go, and then removed my belt as I moved over to the bench.

IMG_3432

10:00 AMRAP

  • 30 Russian KBS (53#)
  • 30 Double Under
  • 15 Sit-Ups

I missed once on the dubs in my third round and finished 5+30. That was a good burner with no spot to rest because the movements didn’t interfere with each other at all.

I really liked both of those workouts and felt great, considering I haven’t slept worth a shit for the last two days.