Tag: Air squat

Assaulted

Rested yesterday. My forearms were sore to the touch. Went to the 4pm class.

Warm-up

6:00 “Running” Clock

Run. Starting at 1:00 and every minute on the minute do 8 air squats and 5 hand release push-ups.

Conditioning

E10M – 30:00

  • Row 1,000m
  • 40 Sit-ups
  • 30 cal Assault Bike

I was right around a 1:48/500m average for the first round, was done with the sit-ups at 5:00, and finished the round in 7:04. Couldn’t keep up the pace on the rower after that, with just over a 1:50 average I think. Did that round in 7:08. In the third round I asked Brandi to adjust the seat on the bike for me so I didn’t have to waste time messing with it. That made up some time because my row was shot with an average over 1:53 and I manage to put it on the bike to finish in 7:09. Talk about a leg pump. Nothing else can do to your legs what that Assault Bike can. Nasty! My total working time was 21:21.

Midline

3 Sets

  • 1:00 Tuck Hold
  • 30/30s Side Plank
  • 30 Bicycle Crunches

Wasn’t bad and was done in 8:17.

Fightin’

I’m pretty sore from yesterday. My hamstrings, glutes, low back (still tight), and I think my upper rhomboids are all feeling it. Went to the 4pm class.

Warm-up

8:00 EMOM

  • Row
  • Air squat
  • Row
  • Step-up
  • Row
  • Burpee
  • Row
  • Shoulder Press (45#)

Conditioning

“Fight Gone Bad” – 3 Rounds

  • Wall-balls (20#, 10′)
  • Sumo Deadlift High Pulls (75#)
  • Box Jumps (20″)
  • Push Presses (75#)
  • cal Row
  • 1:00 Rest

I got 291 (with a 24″ box) the only time I’ve done this. That day I did 109-92-90 with 32-24-23 wall balls. Today I did 106-103-96 with 28-28-27 (I think) wall balls. Never dropped the ball today. I was very slow and deliberate on the SDLHP, a dumb movement. I know I could improve my score quite a bit if I busted them out, but it’s not worth it. Too easy to injure a shoulder with this movement and especially with how tight my back has been too. I pretty much stopped and reset on the ground with every single rep. Box jumps felt good and I kept the same pace through every round. Push presses were where I racked up the most reps, but that third round got really hard. I think I got about 15 cals on the first two rows and then pushed it for 17 at the end. I’ll take the 14 rep PR for my 3rd of 2019 already!

Posterior Chain

3 Sets

  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold

I wasn’t reading right and thought we only had to do 30 total reps, so I went pretty slow to start out. After I got done with the 30 and people who started before me were still going I realized my mistake. Went much faster for the other two sets but the damage had been done. My glutes were on fire! Being sore didn’t help.

12 Days WOD

Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.

Warm-up

  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
    • 15 Air Squats
  • 400m Row
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Hard Release Push-ups
    • 15 Air Squats

Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.

Conditioning

12 Days of Christmas (Partner)

  • 1 Thruster (135#)
  • 2 Squat Clean (135#)
  • 3 Overhead Squat (135#)
  • 4 Power Snatch (135#)
  • 5 Clean and Jerk (135#)
  • 6 Deadlifts (135#)
  • 7 Burpees
  • 8 Box Jumps (24″)
  • 9 Toes to Bar
  • 10 Kettlebell Swings (53#)
  • 11 Wall ball (30#, 10′)
  • 12 Bar Muscle-ups

The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.

I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!

Beat the Nasty

Body feels good. The usual 4pm class.

Warm-up

  • 4 Rounds
    • 20s Hollow Hold
    • 10s Rest
    • 20s Superman Hold
    • 10s Rest
  • 2 Rounds
    • 20 Air Squats
    • 15 PVC Passes
    • 10 Hang Power Cleans (45#)

Pretty sure I could warm up my squat in the first 50 reps. 🙂

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

Did this once, just under 3 years ago in 10:46. My goal was sub 10, hopefully going 4-3 every round and keeping the cleans unbroken. Round 1 was done around 3:00, 2 around 3:20, and finished at 9:31. Nice PR! I kept a nice steady pace on the air squats, knowing I couldn’t raise my heart rate going into the muscle-ups. So nice to have the MU back and they felt good. I had to double or triple kip my final dip but made every round 4-3.

Accessory

3 Sets

  • 10/10 Kroc Row (50#)

Midline

50 Sit-ups

I really like the Tabata hold warm-up and these sit-ups for quality. Really allows me to get a full reach and stretch on each rep, which I definitely don’t do when I’m doing them for time.

Muscle-ups Are Back!

Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Row
  • 10/10 Bulgarian Split Squats
  • 15 Air Squats

Strength

Back Squat

  • 6×45#
  • 6×115
  • 6×165
  • 6×195
  • 6×215
  • 4x6x235

Felt much better than the 5x5x225# last week that we did after 70 overhead squats.

Conditioning

18:00 EMOM (alt)

  • 5 Muscle-ups
  • 8×60′ Run
  • 10 Burpee Box Jumps (24#)

Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.

This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.

Hope my shoulder is good tomorrow. It feels a little odd right now.

All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 15 Air Squats

Weightlifting

Squat Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • E30S – 10:00 (20 sets)
    • 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

  • 3 Power Snatches (135#)
  • 6 Strict Handstand Push-ups
  • 24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

Quad Bounce

My quads are really sore today and I can feel my hamstrings too. Went to the 4pm.

Warm-up

  • 8×60′ Run
  • 2 Rounds
    • 20 Double Unders
    • 15 Air Squats
    • 10 Hand Release Push-ups

Conditioning

Warmed up the hang cleans with 10×45#, 5×95, and 5×115.

5 Rounds

  • 10 Hang Power Cleans (135#)
  • 20 Calorie Row
  • 50 Double Unders
  • Rest while partner does a round

So each person does 5 rounds of their own. Jill went at the same time as me and Michelle went after us. Knocked out the cleans unbroken every round, but that bounce off the sore quads wasn’t any fun. Averaged 1,350-1,400 cal/hr on the rower. Missed a dub in 2 of the rounds and the other 3 were unbroken. I finished at 17:05 and Michelle finished around 18:53. That was a good push.

Accessory

4 Sets

  • 5 Strict Ring Dips
  • 10 Ring Dips
  • 30s Handstand Hold

Damn that was a lot of dips.

Squat Day

My sore lats are almost gone. In time for 75 pull-ups today!

Warm-up

3 Rounds

  • 10 PVC Passes
  • 10 Air Squats
  • 4x Run (60′)

Conditioning

5 Rounds

  • 15 OHS (95#)
  • 15 Pull-ups

Just a slog of a workout with no rest for the shoulders. I decided to put wrist wraps on in addition to grips. I should have put the wraps over the grips because the opposite way didn’t work worth a shit. Also didn’t use the finger holes in the grips because of the overhead squats Did the first round of OHS unbroken and wasn’t doing that again, so I went 8-7 and then 3 rounds of 9-6. Pull-ups were 3×5 every round and all butterfly kips. Didn’t have as much pop in my hips due to fatigue from the squats. Finished in 11:46.

Strength

Back Squat

  • 5×135#
  • 5×185#
  • 5x5x225#

Didn’t need much warm-up after 70 squats. A month and a half ago I did 3x5x235, which was “tough but ok” and Wodify said I should use like 201-215 based on the recommended 70-75% of my estimated max. I think my estimated max is a little higher because I had a squat session at home, so I settled on 225 to keep my progress going. My legs seemed to wake up after the first working set.

Max Dubs

I did a bunch of yard work yesterday after the workout. I could feel my left shoulder when I was turning the mower around, so hopefully I didn’t do anything to it. At night I was feeling rocked and my upper back was already getting sore. My hands even started aching up through early afternoon. I’m pretty damn sore in my lats, shoulders, and biceps today.

Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Machine (30s Easy / 30s Hard / 30s Easy)
  • 10/10 Single Leg/Arm Deadlifts (44#)
  • 5x
    • Inchworm
    • 2 Air Squats
    • 2 Push-ups

Strength

Deadlift

  • 10×45#
  • 6×135
  • 3×205
  • 3×255
  • 3×295
  • 3×325
  • 3x3x335

The working sets were programmed at 90%. Since I don’t really have any recent max, each week I’m starting based off an estimated max and then trying to push a little past that to keep making steady progress back to my strength levels.

Conditioning

5 Cycles

  • 2:00 AMRAP
    • 15 cal Row
    • 10 DB Hang Squat Cleans (40# DBs)
    • Max DU
  • 1:00 Rest

I got 39-45-58-57-46 with 2-2-0-0-1 misses. Kept around a 1,400 cal/hr pace and did the cleans unbroken each round. Not as hard as I was expecting, so maybe I’m getting some legs back.

Baby Steps

Took a rest day yesterday, though I should start doing an active recovery day once a week again. Middle of my back, or just below my shoulder blades, especially on the sides of my spine, is was really tight. Not as bad today. Went to the 4pm class.

Warm-up

  • 2 Minute Row (28 s/m)
  • 2 Rounds
    • 10 Push-ups
    • 10 Air Squats
    • 10 American KBS (35#)

Conditioning

  • Buy In: 3,000m Row
  • 5 Rounds
    • 15 Push Jerks (95#)
    • 15 Sit-ups
    • 15 American KBS (53#)

Started out around 1:51/500m and then slowed closer to 1:55 after about 1,000 meters with a stroke rate around 25-26 most of the way. I got off the rower around 11:20-ish and was feeling good, so I know I didn’t go too hard. When I saw this workout I knew I wasn’t going to try 115# and 70#. I made the right choice with scaling. Still had to break up the last two rounds of push jerks because I couldn’t straighten my arms! I went 8-7 and 9-6 on those rounds. Tried to catch my breath on the sit-ups and did the swings unbroken every round. Going from the swings to the jerks was horrible. Finished in 22:21.

Skill

Worked on finding balance in a handstand hold and some walking again. My shoulders were wrecked, but I figured it would be good practice when fatigued. The band across the rig was feeling good, so I went over to the wall and started taking a few handstand steps into it and was even able to hold in a freestanding for a little bit. Felt like a huge breakthrough today!