Out in the garage around 11. I warmed up with a 3:00 row (750m).
Engine Builder – Anaerobic
10 Rounds
20s Row
1:40 Rest
Didn’t even break a sweat and got 31 meters more than last month with 116-116-118-119-119-119-119-119-119-119 meters. I don’t remember it being this “easy” the other times I’ve done it.
Went to the 4pm class.
Accessory
3×15 RH (90#)
Warm-up
500m Row
2x Tabata
Air Squats
Front Rack Stretch w/ PVC
Kip Swings
PVC Passes
5 Thrusters (45#)
Gymnastics & Strength
E2M – 3 Rounds
10 Pull-ups
3 Thrusters (95-115-135#)
E2M – 3 Rounds
8 C2B Pull-ups
2 Thrusters (155-175-185#)
E2M – 3 Rounds
3 Bar Muscle-ups
1 Thruster (195-205-215#)
This was fun! No extra rest between the extra transitions other than what’s left in your two minute window. I was able to do all of the gymnastics movements unbroken and felt really good, especially not having done a bar muscle-up since the open. Thrusters were a little heavy since I haven’t squatted anything like that in a long time. I put the belt on for 175+ I think.
It was programmed as wall balls EMOM but we didn’t do that because I guess it was too much for the morning folks with a 16:00 time cap, so they made the change for us and put a 12:00 cap on it. I scaled back the snatches from 50# and actually wore my belt through this entire workout too. I did 20-20 snatches before the break, then 20-10, 20-10, and just rested extra by my wall ball every time it came around. The cleans were a bitch! I did 10-10, 10-10, and 10. Finished at 10:38.
This week was a lot of lifting for me and it seems my back survived.
My shins we getting show from the hike last night already. My HRV and recover score are the highest recorded so I should be ready to crush this workout.
My percentile rankings for 19.3 turned out to be exactly the same as 19.1 (when rounded to 1 decimal place) in both the Open and Masters divisions. Looking at scores and tiebreak times of some fit people I know, my HSPU strategy worked amazingly well. I’ve been doing singles when workouts have strict pull-ups and may have to play around with this type of strategy for other movements.
I wish my back had been healthy, which would have allowed me to get through the first two movements quicker and have even more time for HSPU. That’ll be a fun workout to redo later this year. The high ranking in 19.3 gave me another good boost in the overall rankings. My best 3 week start to an Open by far.
Note: I forgot to mention it in previous ranking updates, but I only count against people who posted a score for the workout or have at least one score for overall placing. The iOS app looks like it calculates percentiles based on everyone registered, but there are always plenty of people who never post a score.
Was really hoping I’d be fine with the snatches today after not picking up a barbell since last Wednesday. When we got to the gym it was painful bending over in to position to start a snatch with a PVC pipe! Laying on the lacrosse ball really opening things up for me though. Debated waiting until Sunday or Monday to do the workout.
Going in I was hoping to get some bar muscle-ups in the third round. I had to be really careful with the snatches though and you can see that with how long it takes me to pick up the bar and get my first rep. I did 6-4 on the snatches each round with normal powers. Felt like my burpees were getting slower each of the first three rounds. I finished with a tiebreak of 4:22.
Felt fine when I first got on the bar and did 5 bar muscle-ups and wanted to get 5 more, but could feel things going south already. I did 3-2 to finish. After the burpees I did a double and 8 singles with too much rest between each one, but I did not want to miss and each rep was a struggle. Got my second round of burpees done and had about 10 seconds left, but I knew I didn’t have it in me to get another bar muscle-up so I collapsed to the ground. It wasn’t worth risking a fly off the bar moment. So I finished 5 rounds for 110 reps. Early ranking on BTWB is only the 79th percentile.
I did another five minutes on the Assault Bike to cool down.
I worked out my splits on the workout. Here are the times each movement ended and then in parens are the times (in seconds) per movement, including transition/rest.
My snatches were slower than normal because I had to be extra careful with my back.
I should have gone unbroken on the last round of snatches and pushed the burpees after.
Overall pretty consistent with the burpees.
The second round of bar muscle-ups were the workout. It took me two minutes to get through them.
I should have jumped up to try for a muscle-up at the end.
While heats of the workout were going I jumped on the rower since tomorrow will be a travel day.
Engine Builder – Max Aerobic Power
12 Rounds
500m Row
1:00 Rest
I did 1:49.9 twice, 1:49.8 four times, another 1:49.9, and five at 1:49.8 to finish. Consistent!
My back was getting really tight sitting around the gym while everyone did the workout. Glad I ended up doing 19.4 though so I have more time to recover for 19.5 next week.
My nutrition wasn’t great last night and I was up late, so I’m feeling tired today.
Strength
Bench Press
10×45#
6×95
3×135
3×165
3×195
3×215
3×230
3×240
3×245
Only 10 pounds shy of matching my best triple, so at least I’m getting some of my strength back in my upper body. Wish I had tried 250 instead of 245 for that last set.
Helped with plate changing and cheering on some 19.2 attempts, so 25+ minutes before the metcon.
Conditioning
2 Cycles
3:00 AMRAP (continue reps in the 2nd cycle)5 Bar Muscle-ups
20 Reverse Lunges (50# DBs)
2:00 Rest
Wore my grips and was able to do all sets of bar muscle-ups unbroken. The lunges got rough and I was surprised how nasty that first three minutes was. I got 2 + 11 in the first cycle and finished with 4 + 21. In the second cycle I was playing around with looking back towards the ceiling in my kip, which it felt like kept me patient in the pull. Something that needs more testing for sure.
Midline
4 Rounds
20 Hollow Rocks
20 Side Plank Jumps (alt)
50 Hollow Flutter Kicks
10/10 Wood Choppers (30#)
I like these plank jumps to the side a lot better. Finished in 9:01.
Accessory
Dumbbell Curls – 21s
3 Sets 7-7-7 @ 20#
The end of the 2nd and 3rd sets got tough. Will I be able to bump up to 25# for one set next time? Maybe I should try increasing the weight on the first set instead of the last one.
Several hours later I went out to the garage…
Engine Builder – Speed
3 Rounds
5:00 Airdyne (AD2)
2:00 Rest
Based on my best 10 minutes for cals I figured 85 RPM would be a good pace for this. Turns out that was too hot for today. My legs felt heavy from the lunges. I tallied 175, 167, and 174 calories. Happy with the comeback on the final one. You can see from my heart rate that I didn’t push the second interval. Weak sauce!
I really need to fix my custom Airdyne monitor so I can keep an eye an all of the numbers at once.
Last night my legs felt really heavy. Probably from the thrusters and single leg deadlifts, but possibly also a bit from Saturday’s work on the Airdyne and rower. Today I posted about weeks five and six of calorie counting. Our buddy Bryan was in town today, so we had a bro sesh.
Warm-up
Bottom Squat Hold
PVC Passes
Kip Swings
Gymnastics
E50S – 8 Sets
5 Bar Muscle-ups
Wore my newer set of Bear KompleX grips today and they are much better for bar muscle-ups, which is good to know. Felt really good on every set and even better than when I did this many EMOM a couple of weeks ago. Improves my 30 rep time to 4:27 and 40 to 6:07 compared to 5:17 and 7:16 doing it as an EMOM.
After we finished I was helping someone else and did one more bar muscle-up with my grips off. It was enough to blow out my hand and I got a huge blood blister! I’m still so pissed it happened from that one rep. I hope it heals fast and there isn’t a bunch of bar work in Open Workout 19.1.
Weightlifting
Squat Snatch
5×20 kg
3×40
3×50
3×60
2×65
1×70
1×75
1×80
1×85
2 Misses @ 88
Miss @ 87
87
Miss @ 88
Some old thing for me where I get it overhead without a problem but can’t stabilize it. Happy to make 87 though, which is 192 pounds. I haven’t done that since February 6, 2017 when I did 205.
Power Clean & Push Jerk
3×60 kg
3×70
2×80
1×90
1×95
1×100
1×110
Squat snatches have historically aggravated my back and it was feeling tight, especially after several misses, so I didn’t even try to squat clean anything. Stay healthy! Felt pretty good with the cleans and push jerks. I did belt up for the last one, which is about 243 pounds.
Had planned an active recovery day yesterday, but when I woke up I could tell right away it should be a rest day. Even though the pump session on Saturday wasn’t intense it worked some muscles I don’t give much attention. I was due for a rest day because my last one was the 26th. I’ll do active recovery on Saturday this week.
Big ice storm last night, but roads were clear enough to make it to the 4pm class.
Warm-up
Line Drills
High Knees
Butt Kickers
Karaokes
Single Leg Hops Forward
Single Leg Hops Backward
Bunny Hops
Burpee Broad Jumps
20s Work / 20s Rest
Single Unders
Backward Singles
10s/10s Single Leg
Alternating Legs Singles
2 Singles + 1 DU
1 Single + 1 DU
DU
I don’t get how people can practice alternating from singles to doubles. The rhythm is completely different and fucks you up.
Weightlifting
5 High Hang Snatch High Pulls (45#)
5 High Hang Muscle Snatch (45#)
5 Above Knee Muscle Snatch (45#)
5 Above Knee Power Snatch (45#)
5 Below Knee Power Snatch (45#)
Power Snatch (work up to moderate/heavy set of 5)
75#
95
115
135
155
Did those sets of power snatches all touch-n-go. Felt good and would have gone for more if we didn’t have so many snatches coming up.
Conditioning
10:00 AMRAP
2-4-6-8-10… Power Snatch (95#)
20 Double Unders
Went unbroken through 6, then 2×4, 2×5, 3×4, 5-5-4, and 4×4 I think. My thumbs felt ready to fall off. I missed two dubs in a round and only did two rounds unbroken I think. So many misses! Finished the 16 snatches and 17 double unders.
Butt Stuff
3 Sets
20/20 Single Leg Hip Thrusts
1:00 Glute Bridge Hold
Feel the burn!
Gymnastics
8:00 EMOM
5 Bar Muscle-ups
Like some of the other stuff I’ve been doing my goal was to go until I had to break a set and that would be my last one. Well… I was able to stay unbroken and stopped there before my hands tore open. Part of me really wanted to get in two more for that 50 total reps, but I think I made the smart move. Took grips off after 3 or 4 rounds because they were bunching up too much and the straps were pulling on my wrists.
This establishes both 30 reps and 40 reps for time, which were 5:17 and 7:16. Feeling really good about my gymnastics endurance! I still haven’t attempted more than 6 unbroken bar muscle-ups, which I could obviously crush now. Maybe I’ll hit a max set in a week or two.
Midline
At 9pm I got the brilliant idea to do 100 sit-ups and this was barely an hour after I ate dinner. Was able to set a 9 second PR by doing it in 2:30.
I registered for the Open last night! It’ll be my last year in the Men’s 35-39 Masters division. Missed out on official participation in 2018 due to our gym not being affiliated during ownership changes. This morning I posted over on nick.blog about the first week of my nutrition experiment. It is going really well.
Warm-up
Tabata
Hollow Body Hold
Superman Hold
DB Goblet Split Squats
DB Goblet Split Squats
DB Sumo Deadlift
DB Sumo Deadlift
Single Arm DB Hollow Hold
Single Arm DB Hollow Hold
DB Front Rack Step Ups
DB Front Rack Step Ups
DB Russian Swing
DB Russian Swing
Supermans
V-Ups
DB Front Rack Step Ups
DB Front Rack Step Ups
DB Snatch
DB Snatch
Nine minutes worth. When a movement was twice in a row it just meant we did one arm and then the next arm.
Skill
10:00 Bar Muscle-Up Development
I probably did around 10 reps and helped some people with their technique. It makes a huge difference when I can get a solid kip in.
Conditioning
50 Dumbbell Snatches (50#)
30 Single DB Front Rack Box Step-Ups (24″, 50#)
20 Bar Muscle-Ups
30 Single DB Front Rack Box Step-Ups (24″, 50#)
50 Dumbbell Snatches (50#)
I went 30-20 for the snatches and 16-14 on step-ups. Was wearing grips and started with a set of five bar muscles-ups before doing the rest in five sets of three. The second round of step-ups really sucked so I did 3×10. Started snatches with 3×10 as well and fought through the final set of 20. Finished in 14:20 to beat the 15:00 time cap.
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!
My shoulders and arms are in rough shape today. I couldn’t fall back to sleep last night, so by 6am I was fed up with it and got out of bed. Turned out to be a 2 coffee day and I’m still dragging ass. Went to the 4pm class.
Warm-up
Bottom Squat Hold
Dead Hang
Mini Ring Swings!!!
2 Rounds
1:00 Assault Bike
10 Kip Swings
10 PVC Good Mornings
10 PVC Passes
First time I’ve been able to swing on the rings in months!! Could still feel my right shoulder when I got really deep in the swing so I only did a few. Making progress finally. Looking forward to being able to do ring muscle-ups again.
Weightlifting
5×45#
5×95
3×135
3×165
3×185
3×205
3×225
3×235
I did TnG through 185 and put the belt on for 225 or 235. The bar was feeling really heavy and it didn’t dawn on my until after class that I was feeling so terrible from a lack of sleep last night. The reps with 235 were harder than I can remember in many years and then I went for 245 and “Clarked” the first rep. Wow! For comparison, in June I was able to hit 245 for a triple, shortly after I started lifting again.
Conditioning
15:00 EMOM (alt)
12 cals Assault Bike
10 Power Cleans (115#, unbroken)
4 Pull-ups + 3 C2B Pull-ups + 2 Bar Muscle-ups
As soon as I saw this workout I knew I’d scale back from 135# and definitely glad I did with how I am feeling. The gymnastics minute was 5+4+3, but I wasn’t confident I could hold on to that, so I cut back. Possibly could have made it, but this was plenty hard enough. I dropped off the rig between every movement. That bike really blows up your legs. I need to use it more often because it’s a lot different from my Airdyne.
Hopefully I can get a good night of sleep and hit the gym tomorrow because I have a busy Saturday and probably won’t have time for a workout.
My glutes are a little sore from the lunges. Went to the 4pm class.
Warm-up
Bottom Squat Hold
Dead Hang
Shoulder Stretch
5 Rounds on the Rower (went about 1,250 meters)
30s Easy
30s Hard
10 Muscle Snatch (45#)
10 Overhead Squats (45#)
10 Snatch Balance (45#)
10 Snatch (45#)
Weightlifting
Squat Snatch
10×45#
3×75
3×95
2×115
1×135
1×145
1×155
1×165
1×170
1×175
1×180
1×185
As I got to 170+ I really started thinking about punching the bar in to position. My only miss of the day was the first attempt at 180, but I got it on the next try. Last time I snatched 185 in the squat was during 17.3 over a year and a half ago! Shoulders and back are still getting used to the weight. With my last few attempts I had to make sure I was stable in the hole before standing up.
Conditioning
5 Rounds
5 T2B
5 Pull-ups
5 Bar Muscle-ups
250m Row
1:00 Rest
I thought this was going to get nasty and it ended up going much better than expected. My bar work has improved more in the last 1-2 months than it ever has. I’m still not attempting butterfly pull-ups, which would speed things up too. Coming off the bar between movements allowed me to stay unbroken when I was up there. I rested a little extra before the bar MU and was able to hit every set of 5. Coasted a bit on the rower in the 1:55-1:58/500m pace range for the first 4 and then kicked it in for the final pulling a low 1:40-ish pace. I finished at 14:16 with rounds times of 1:58, 1:59, 2:04, 2:04, and 2:11.
Took the day off work since I finally got my Model 3!!! Drove around all day, but made it to the 4pm class.
Warm-up
400m Run
10 High Pulls (45#)
10 High Hang Muscle Snatch (45#)
5 Pause Overhead Squats (45#)
5 Snatch Balance (45#)
5 High Hang Snatch (45#)
5 Squat Snatch (45#)
4 Squat Snatch (75#)
Weightlifting
2-2-2-2-2 Snatch
2×95#
2×115
2×135
2×145
2×155
2×160
2×165
2×170
Still not comfortable on the bottom position. I think I’m getting my feet too wide for the squat. Happy to for no misses again though and 10# more than the triple with 160 last week.
Conditioning
5 Rounds each – I go you go rounds
12 Push Jerks (135#)
6 Bar Muscle-ups
Alternated rounds with Weston who was doing different combinations of bar MU, C2B pull-ups, and box bar MU. I did the push jerks unbroken for 3 sets and then had to go 7-5 for the last two in order to survive. I was able to do 2×3 MU every round. I did miss starting the second set of round one, but made sure to get in big kips the rest of the way.
I started, so know the first round took me 1:18, but know knows after that. Don’t know the exact time I finished but was around 13:15. Weston finished us off at 14:31.
This was pretty fucking terrible on the shoulders. The dips on the bar muscle-ups even started to get tough after the fatigue from the jerks. I didn’t use the holes on my grips for two rounds and realized I was slipping more. So after the push jerks I put my fingers through the holes for the other rounds and my MU were smoother.
Ton of gymnastics reps on the bar over the last three days. Time for a rest day!
Nick Momrik's Fitness Logs 