Tag: Bulgarian Split Squat

Best 12.3

metcon2

Still pretty much the same with my back. Went to the 5:30 class after waiting for the Nike Metcon 2s to arrive. They are a solid shoe and seems like they improved the areas that broke down on people that had the Nike Metcon 1s. For $130 though, I’m not sure they are a better buy than the new Reebok CrossFit Sprint TR, which is only $100 or even the Reebok CrossFit Nano 5 for $120. All 3 are great shoes though and you can’t go wrong with any of them.

Since I was a few minutes late to class I didn’t really do much to warm-up other than some bottom squat hold and PVC pass-thrus.

Strength

Bulgarian Split Squats

  • 2 Sets of 8/8 holding 35# KBs
  • 2 Sets of 8/8 holding 44# KBs

Class was doing deadlifts but those were a no go for me. Had my foot up on the Rogue bench.

Conditioning

With not being able to test out 13.2 on Sunday, I was hoping I’d be able to hit this one.

CrossFit Open Workout 12.3 – 18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Shoulder to OH (115#)
  • 9 Toes to Bars

I did all step-ups and all push jerks in unbroken sets. T2B were unbroken through 5 rounds I believe, but it might have been 4 rounds. Then I’d do them in 2 sets until the final round where I did 3 quick sets. Finished with 9 full rounds plus 12 step-ups, which beats my best of 8 rounds + 17 reps. I did an extra step-up in the first 3 rounds too because in my head I was thinking it was 18 for some reason. Dummy! Can’t count them though. :-/ In the 2012 Open my score was only 5+21 on this.

Stuck around and did some banded stuff that’s supposed to take pressure off the low back and reset some things.

Also got the new 3rd edition of Greg’s book, which I’ll call the Weightlifting Bible. Won it in a Twitter contest. At 588 pages plus the appendix this thing is a monster.

weightlifting-bible

Get ScapJacked!

Walked 18 holes of golf yesterday and feeling good. First time since coming back from Spain that my legs aren’t sore. Headed out to the garage before the 9am Survival Fitness class to get in the Smolov Shoulder Press along with an XWOD.

Warm-up

  • 27″ Seated Box Jump
  • 5×45# Shoulder Press
  • 33″ Seated Box Jump
  • 5×75# Shoulder Press
  • 39″ Seated Box Jump
  • 5×95# Shoulder Press
  • Couple attempts at 45″ Seated Box Jump
  • 41.5″ Seated Box Jump

XWOD

  • 6x6x115# Shoulder Press
  • 2-1-2-1-2-1 Seated Box Jump

I did 2×39″ and 1×41.5″ for the jumps. Tried to get 45″ in warm-up but I couldn’t make myself get up there being alone at home in the garage and so early in the morning. Good challenge. This was the first day of week 2 for my shoulder press Smolov Jr. cycle.

Got to SF and warmed up with leg swings, bottom squat holds, and some other stretching.

Strength

Deadlifts w/ bigger red band

  • 5×95#
  • 3×135#
  • 3×185#
  • 3×225#
  • 8x3x255# w/ 30s rest

Accessory

Bulgarian Split Squats (3x 45# bumpers stacked as the box)

  • 10/10 53# KB
  • 10/10 60# DB
  • 10/10 71# KB

Really weird with such a low box and having to touch the knee to the ground. I’m used to doing these on a bench.

Conditioning

  • 100 DU
  • 80 Air Squats
  • 30s Dead Hang + 12 Pull-ups
  • 40 Box Jumps (24″)
  • 30s Dead Hang + 12 Pull-ups
  • 20 Burpees
  • 30s Dead Hang + 12 Pull-ups

I got the 100 double unders unbroken! Wasn’t even a struggle and my shoulders felt fine the whole way. I guess that month of dubs really paid off, plus all of the Crossover Symmetry work I’ve been doing. My air squats wore slow and controlled, but I never stopped. Didn’t rebound on my box jumps, so all step downs, but again, no stopping. Burpees were pretty slow. I did the first two rounds of pull-ups unbroken without dropping, then dropped after 5 in the last round so I wouldn’t rip. Took a short break and got back up to finish out the last 7. Still doing all kipping pull-ups to build up muscle more than butterfly. Finished in 10:39.

Got home and did Crossover Symmetry Iron Scap. Time to step it up! Rest day tomorrow to golf 27 holes and then we have a team competition Saturday against all of the gyms in the area.

After a 2 Month Hiatus

My legs are sore from the 2 days in a row of front squats and my low back is real spicy from a combination of things yesterday. Brent convinced me to do the 10am class today with him. I haven’t been to a class at Survival Fitness in 2 months!

Warm-up

10 Rounds of Tabata Choice

Partner WOD

1 person working at a time

  • 100 C&J (115#)
  • 100 DU
  • 100 Back Squats (115#)
  • 100 Burpees
  • 100 Hang Power Cleans (115#)
  • 200 Bulgarian Split Squats (100 each leg)

Record time, rest 5:00, and continue to bonus rounds.

  • 1:00 MAX HSPU
  • 1:00 MAX Deadlifts (115#)

Rest 1:00

  • 1:00 MAX C2B Pull-ups
  • 1:00 MAX Bench Dips

For each rep completed in the bonus rounds, subtract a second from the recorded time.

We finished the 100s in 33:18. I did 18 HSPU, Brent did 46 deadlifts, I did 19 C2B, and Brent did 51 dips, so our score time would be 31:04. I like these partner workouts with the rest because it turns them into intervals and you push hard for each other. My wind held up pretty good, so my training must be working at keeping my conditioning at an acceptable level.

Squat and Squat Some More

Today I was sore from the combination of thrusters on Saturday and wall balls yesterday. Also sore from yesterday’s ring dips. Just sore enough in those areas to know something is working. I walked 18 holes of golf this morning and then went to the 7pm class.

Strength

5 sets

  • 5 Back Squats
  • 2m Rest

Warmed up with a set of 8 using just the bar. My working sets were:

  • 135#
  • 165#
  • 185#
  • 210#
  • 220#

No failures on any of the reps, but I need to get better at consistent weight increases. That was pretty wild. I haven’t done a 1RM since the end of March, which was 240#, so the next time we do that I’ll knock it out of the park.

Accessory

3 sets

  • 12 Bulgarian Split Squats (each leg)

For the first set we didn’t use any weight. I used a 35# KB for the second set and a 48# KB for the third set. I’m not sure why we didn’t hold 2 DBs for these.

WOD

7:00 AMRAP

  • Turkish Get-up (first half, the get-up part only)
  • 3 1-Arm Snatches
  • 3 1-Arm OHS
  • Turkish Get-up (second half, the get down part only)

Each time through the series is one rep and you must alternate arms after each rep. I used a 35# DB and completed 13 reps. The 1-Arm OHS may be one of the oddest movements I’ve done in a WOD. The balance seems impossible unless you get a super wide stance. I kept getting up on my toes at points and it was a struggle to get proper depth.

Finisher

10 Prowler Sprints

The prowler was loaded with two 45# plates and we used the heavier (wooden) one. Each sprint was about 25 yards one way with the high handles and then 25 yards back with the low handles. For the last couple of sprints it was only Michelle and I, so very little rest.

Lots of squatting today, which I need. I’m excited to see Matt is serious about putting a dedicated strength section into weekday classes. I’ve been getting stronger, but not at the pace I was seeing over the 3 months when I was out in Phoenix last winter.

Bact At It

I did not want to get out of bed this morning. After some short nights of sleep in Las Vegas, it felt great to be back to my apartment and getting a full night of sleep. It was great to have a few complete rest days from working out, but now I have to hit it hard to work off the brunch buffet I dominated 3 days in a row.

Warm-up

2x

  • 10 PVC OHS
  • 10 KBS
  • 10 Push-ups
  • 10 GHD Sit-ups
  • 10 Hip Extensions

I used a 53# KB for the swings.

Strength

3 Sets

  • 8-10 Bulgarian Split Squats, 3-0-X-0 tempo
  • 30s Rest
  • 8-10 SA Trap 3 Raises, 2-1-1-1 tempo
  • 30s Rest

For the split squats I held 25# DBs and used a 10# DB for the Trap Raises. This little strength session was harder than it looks, especially after 3 days of unhealthy eating and little sleep. I think I was also dehydrated from the weekend because I was peeing yellow this morning and started to get a headache (different from the headaches I’ve been getting with DUs) towards the end of this.

WOD

3 Rounds

  • 15 DB Thrusters
  • 400m Run

My quads had just recovered from the 150 wall balls, so of course today’s WOD would involve thrusters! I used 35# DBs, which was a challenge. I finished in 8:52. I was definitely not feeling like myself today, especially during the runs. Tomorrow is another day.