2:40

Everything hurts! I’m not even exaggerating. When I woke up in the middle of the night I even took an Aleve. Got started at 9:30 this morning.

Warm-up / Conditioning

30:00 BikeErg

I’m really enjoying this Sunday morning cardio, where I can just put on some tunes and zone out. Should probably run sometimes. I set the damper at four and was doing 77-81 RPM the entire way with an average pace of 1:58.9/1,000m. WentΒ 15,147 meters.

Test

MAX Ring Rows

I’ve never attempted something like this so I didn’t have any expectations. Though this movement is not a strength of mine. I ended up getting 25 reps.

Back

4 Sets

  • 10 Inverted Bar Rows

Much easier than the last time we did these. πŸ’ͺ

4 Sets

  • 12 Lat Pulldowns (105-110-115-120#)

More reps and higher weight than 10s last week.

4 Sets

  • 12/12 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 20-20-25-25#)

Felt like I was using more bicep with the underhand variation this week.

4 Sets

  • 12 Seated Cable Rows (double handles, 90#)

Really like the squeeze on these.

5 Set Drop Set

  • 8 Incline DB Rows (50#)
  • MAX Incline DB Rows (45-40-35-30#)

I did 10-8-8-10 for my max sets, compared to 12-12-12-14 two weeks ago. It’s infinitely harder when you can quickly sub in sets of DBs. I will have to start putting plates back behind my feet or use the wall, because I kept sliding down the bench.

Midline

4 Sets

  • 8/8 Twisted OH Crunch (45# DBs)
  • 30 Weighted Bicycles (5# ankle weights)
  • 15s RKC Plank
  • 100m Front Rack Carry (135/95#)

I came up with a brilliant idea and instead of putting the ankle weights on and off, I wore them for the whole thing! Those carries got nasty!

About two hours and 40 minutes today!

Add Hip Abduction

Each night my back seems to be a bit worse, though hasn’t bothered me rolling over yet. Has been fine after I’m up and moving around, which is good. My ass is sore from yesterday! Out in the garage at 10am.

Warm-up

  • 10:00 BikeErg (4,426m)
  • Monster Walks
  • 20 PVC Passes

Back

5 Sets

  • 10 Straight Arm Pull Down (35, 4×50#)

4 Sets

  • 10 Wide Grip Lat Pull Downs (80#)
  • 10 Behind Neck Lat Pull Downs (80#)
  • 10 Close Grip Lat Pull Downs (80#)

This gets so bad. I think the 40 muscle-ups from yesterday really affected those close grip pull downs.

4 Sets

  • 10 Seated Cable Row (75#)
  • MAX Strict Chin-ups (10-8-6-5)

Why are strict chin-ups so hard after all this stuff?

4 Sets

  • 10 Inverted Bar Row
  • 10 Seated Bent Over Back Flies (30# DBs)

Haven’t done the bar rows in a long time. I like those.

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (20#)
  • 12 Plate Crunches w/ pause (45#)
  • 5/5 Hip Abducted Evil Wheels
  • 50m Sandbag Carry (100#)

I’m going to be feeling this for a few days. I feel like I’ve gotten pretty good with evil wheels, but the hip abduction is a game changer. I used a PVC pipe through a 45# plate, which also adds a lot more instability compared to a barbell with plates.

In the evening I modified an old ab wheel.

Final Hustle & Flow Pull-ups

Slept great last night. Was pretty wore out from “McGhee” and needed the rest. Woke up and could instantly feel my hands. It hurt to fully open or close my palms. I used the TENS unit on my back last night and it’s feeling pretty good today. Feeling all of those reps in my legs, glutes, shoulders, and triceps too.

Planned to get in to the gym during the day, but worked out to meet Bryan there at night and my hands could use the extra rest before the pull-ups.

Skill WOD Hustle & Flow Week 4 Day 1

Final week of the cycle before a new one begins. I’m following a week behind so the Skill WOD is actually doing tests this week. Going to skip those and then be caught up to start the new cycle when it’s released for next week. Sounds like it’s going to be pretty cool.

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Again, I really love these warm-ups.

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Easy this week.

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Felt smooth even though my pull seemed a little weak.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

The combo set felt really good. I’d been trying to increase the 70% sets each week and last week I got 16 and 10-6, so I shot for the same 16s today. Started to lose my butterfly on the last two reps of the second set but made every rep. Booyah! Just 4 weeks ago my max for a single set was 20. All this volume is dialing in the movement.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

The hangs felt easier than any other week, but I felt weak with the rows. Probably due to the 260 push-ups I did yesterday. πŸ™‚

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 6 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 4 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B

I was not even attempting MU on the end again, so I substituted with some C2B. Was hoping to increase each set, but my grip and pull was shot by the time I got done with the toes to bars. Wasn’t going to push it too much either because I already had a few places peeling on my hands.

I understand that this complex is getting you to be fatigued by the time you got to the final movement, but I’m just not on that level. The volume is definitely building solid movement and strength though.

Midline & Accessory

Wanted to get in a little extra work.

  • 3×15 Hip Extensions (controlled, not fast swinging)
  • Crossover Symmetry Recovery

Shoulders felt pretty beat after the pull-ups so I figured the recovery protocol was good to get in. I never do it anymore.

Not There

My body is definitely in vacation mode with this last week of work before break. Got to the gym around 9:30.

Strength

3 Sets

  • 8 Reverse Hyper (210#)

Back Squat

  • 5x20kg (pause)
  • 5×70 (pause)
  • 5×90 (pause)
  • 5×110
  • 5×120
  • 5×130
  • 5×135
  • 5×140

The pause sets were all for about 2 seconds. I really like using that during warm-up sets. Wanted to get at least 300 today and that was almost 309#. Put on the belt for the last 2 or 3 sets (don’t remember).

Skill WOD Hustle & Flow Week 3 Day 1

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Could already feel the fatigue here.

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

These were tougher than they should have been.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

Wanted to increase again, up from the 15 last week. Got 16 on the first set, dropped after 10 on the second set, and did 6 more after a short break.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E
  • 2 Sets: 3 Strict Pull-ups + 3 Strict C2B
  • 2 Strict Pull-ups + 2 Strict C2B

Coming into today I had already decided I wasn’t doing any bar muscle-ups unless it was banded to work on the technique and positions with a looser grip. Then going into the bonus I decided I was only going to do some strict work since I was feeling so beat. Had to try in that first set, but didn’t even go for the toes to bar. Got in a few sets of strict reps and got out of there.

I think only taking one day between the muscle-up day and the pull-up day is less than ideal. Too much pulling without time to recovery. My grip felt it today. The 100 American kettlebell swings yesterday may have played a role too. At least I didn’t rip my hands open this week. πŸ™‚ Rest day tomorrow.

More Ripping

Feeling some fatigue from yesterday’s WOD. In at 10am for gymnastics work.

Skill WOD Hustle & Flow Week 2 Day 1

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Shoulder Activation

  • 3 sets: 3 Scap Elevators + 3 Strict Pull-ups
  • 1 set: 1+1

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

Did sets of 14 C2B last week, so increased to 15s this week. Got both sets.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

Learned that we don’t have to do the bar rows with a supinated grip. Just refers to the body position. Much better.

Bonus Complex

  • Set 1: 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 3 Bar MU
  • Set 2: 2+2+3+3, drop then 3
  • Set 3: 2+2+3+3, drop then 2

Ripped both hands. 😦 My left hand ripped under the pinky and my right hand actually ripped under my leather grips! I need to figure out something to work on these bar muscle-ups smarter because this is not working for me. Ripping is an injury and I usually pride myself on doing as much as I can to prevent rips.

Wanted to get in some squats so a quick garage session after 5.

Strength

Safety Squat Bar w/ 3 second pauses

  • 10×65#
  • 6×135
  • 3×185
  • 3×205
  • 3×225
  • 3×235
  • 3×245
  • 3×255
  • 3×265
  • 3×275

Wore lifting shoes but no belt at all so I could get a lot of time under tension for my low back. Felt good about my drive out of the hole and no mini bounce to get going. Just 3 months ago a triple with 295 and a belt but no pause was a struggle.

Structured Gymnastics Work

Feeling pretty good after Kalsu. Legs are fine, but my shoulders are fatigued. In at 10am to start a gymnastics program. Jumped on the rowed for an easy 1,000 meters before getting started. I saw the next cycle of the Rowing WOD combines rowing with thrusters. Good time to switch out. πŸ™‚

Going to be following the Skill WOD from Dusty Hyland, starting with a 4-week cycle he calls Hustle & Flow. With the Open about 3 months away it’s a good time to focus on increasing gymnastics strength, technique, and endurance.

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

I really like the structure of the warm-up and how it gets everything ready, while reinforcing position work.

Shoulder Activation

  • 3 sets: 3 Scap Elevators + 3 Strict Pull-ups
  • 1 set: 1+1

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

I figured there was no way I was getting 2 sets of 14 chest-to-bar pull-ups here after all of the other pull-ups already. Got both though!

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

My least favorite part. Did not feel very good on my elbows in either part.

Bonus Complex

  • Set 1: 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 3 Bar MU
  • Sets 2-3: 2+2+3+3

Damn those are some hard strict pull-ups! It’s programmed as 4 bar muscle-ups in the first set, but I could only get 3. Then you are supposed to keep adding 1 MU every set until failure, trying to get in at least 3 sets of work. Didn’t realize it until a minute or so later, but I ripped my thumb in that first set, so that was the end of the bar muscle-ups for the day. Finished out 3 sets of work.

I was being a good boy and protecting my hands during the big set stuff with my gymnastics grips, but they don’t do anything for your thumbs. :-/ I must really grip hard on that bar transitioning from rep to rep of my bar MU. Will have to tape up my thumbs from now on.

thumb-rip.jpg

With a focused attack it took us an hour to finish. Better than I expected, especially for the first week.