Dead Stop

Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.

Warm-up – 3 Sets

  • 2 Inch Worms
  • 4 Ring Rows
  • 8 Mountain Climbers

Strength – Deadlift

  • 5×45#
  • 5×135
  • 5×205
  • 5×255
  • 5×285
  • 5×315

Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.

Conditioning

3 Rounds

  • 10 Box Jumps (24″)
  • 10 Burpee Box Jumps (24″)
  • 10 Power Cleans (135#)
  • 10 Burpees over the Bar

Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.

Gymnastics Strength

4 Sets

  • Max Strict Pull-ups
  • Max Strict Ring Dips

I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.

Starts with a G, ends with an E

Nasty storm rolling through and everything is shut down. They didn’t even send kids to school this morning and the snow didn’t start until after 10am. Out in the garage. Started with Crossover Symmetry Activation.

Accessory

6 Sets

  • 5/5 Bulgarian Split Squats (25, 35, 45, 3×50)
  • 5 Good Mornings (45, 95, 115, 3×135)

Nothing crazy with the Open starting this week. Don’t need any more injuries. Warmed up clean & jerks with 5×45#, 5×95, and 3×1153

Conditioning

I started the clock and started everything at set times. At 0:00…

“Grace”

  • 30 C&J (135#)

My last Grace was a 2:17 done by going 10 unbroken and then all singles. After that I thought of a new strategy I haven’t seen anyone try. Everyone always goes for a huge unbroken set and then singles. But If you go with some smaller sets for longer you can eliminate a bunch of bar drops. I was hoping to get 4 sets of 5 but after 2 reps in the 4th set it was time to go with singles. Those first 17 reps were done in exactly 1:00. Ended up with 2:04 for a 13 second PR so I guess my strategy worked!

…at 10:00…

  • 20-16-12 Ski Erg cals
  • 10-8-6 Burpee Box Jumps (33″)

This was much worse than I expected. When I got into the second round I had no gas. It was taking me 2 pulls per calorie. 😦 Finished in 6:45.

…at 20:00…

  • 2:00 DU

Thought about skipping this after the previous part took so long. Fatigued practice is good though. Was pretty good in the first minute with 2 sets totaling 96. Hit a wall then and was missing a lot more. 164 total reps.

Finished up with Crossover Symmetry Recovery.

Pressing Doubles

My thighs and groin are sore as fuck! Can’t really think of anything on Sunday that should have caused it. Maybe the lunges? Could be the stretching I’ve been doing. Update: It was definitely the walking lunges. I narrowed the soreness down to my sartorius and found this…

Walking lunges work the sartorius and leg muscles in similar fashion to squats, but with a different movement pattern.

Warm-up

  • Crossover Symmetry Activation
  • 540m Row
  • Bottom Squat Hold

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 2×115#
  • 2×130#
  • 2×145#
  • 2×155#
  • 2×160#
  • 2×165#
  • 2×170# (PR)

SWEET!! Beats 167.5# for a double.

Conditioning

10:00 AMRAP

  • 200m Row
  • 5 Burpee Box Jumps (24″)

Substituted the row in place of 3 Bear Complex to stay away from squatting and putting load on the back. Just need to get through a workout tomorrow and then hit 15.5 on Friday before going into cardio mode for at least two weeks. I did 7 rounds plus 31 meters. My row times were 44.1, 44.7, 46.4, 46.4, 46.0, 45.2, and 44.3 seconds.

Midline

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest

Since I did 10 minutes of planking yesterday I didn’t feel like skipping the rest periods here and stuck to the work/rest ratio.

Rehab

IMG_5748Reverse Hyper

  • 10×210#
  • 10×260#
  • 10×280#
  • 10×300#

Time to start putting some weight on the RH. Great movement for those low back issues.

I did Crossover Symmetry Iron Scap for the first time in ages since I’m now able to get through the activation and recovery protocols without any pain. Forgot how “fun” it is. After that I did my 15 minute back and hip area stretching routine.

Dubs on Point

Moved Super Sunday to noon instead of 11 starting today. I warmed up with a 1,000m row in 4:28 and various stretching.

Gymnastics

“Death By” Pull-ups

  • 1 Pull-up in the first 1 min
  • 2 Pull-ups in the second 1 min
  • 3 Pull-ups in the third 1 min
  • Continuing this for as long as you are able

Made it through 17 and got 14 of 18 for a total of 167 pull-ups! Was hoping to get to round 15 or 16, so huge win. The last time I did something like this was back in November of 2012 and it started with 2 and went up by 2 every minute. Got 16 + 17 for a total of 89 that day. Big improvement and I’m about 12 pounds heavier now. Wore the leather grips so I wouldn’t risk ripping my palms going into the Open.

butterflies-human-pull-ups

Conditioning

4:00 AMRAP

  • Burpee Box Jumps (24″)

Got 11 in the first minute, then fell off pace a bit, but wanted to get to 40, so I stepped it up in the last minute and managed to get 41 total.

Chipper

  • 100 DU
  • 25 T2B
  • 50 Plyo Lunges
  • 50 HR Push-ups
  • 50 Plyo Lunges
  • 25 T2B
  • 100 DU

I went unbroken on the first 100 dubs in 48 seconds! Couldn’t believe it was that fast. On the toes to bars I started with a set of 5 and then did 5 sets of 4 both times. I think I went 16-18-16 and 20-16-14 on the plyo lunges. All sets of 5s on the push-ups. I really wanted to hit a bit set of double unders at the end. Started feeling the burn at 50 but kept it going. Made it to 95 and then messed up! So close. Total time was 12:44.

Shoulders = wrecked! Did Crossover Symmetry Recovery. Switching me schedule again so that Monday and Thursday are rest days. Will be doing the Open workouts on Friday nights.

SUPER bowl SUNDAY

First real chunk of snow for the year is coming down today. February 1st and I haven’t even started my snowblower yet. Doesn’t stop us from having Super Sunday though.

Warm-up

  • 1,000m Row – 3:58.8
  • 100m Row @ 100% – 16.0 seconds
  • Bottom Squat Holds
  • Various Stretching
  • 5×45# Hang Muscle Snatch
  • 5×95# Muscle Snatch

Figured I’d give a 100m row time a go again. Beat my old time by 0.4 seconds.

Benchmark

“Isabel”

  • 30 Snatches (135#)

First time doing this, so wasn’t sure what to expect. My plan was to do doubles as long as I could, but after 2×2 I abandoned that and did singles the rest of the way. Last 5-10 reps sucked and had to be so ugly. Time was 2:37.

Gymnastics

12:00 EMOM

  • Odds: 10 C2B Pull-ups
  • Evens: 10 Box Jumps (24″)

Worked on an efficient butterfly with the pull-ups and fast cycling with my box jumps. Felt good!

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×220#
  • 3×230#
  • 3×240# (PR)

I had my numbers planned out and they ended up being perfect for a 10# PR. Puts my estimated max up in the 260s. Not bad for benching about once a month.

Conditioning

  • 100 DU
  • 50 Wall Balls (20#, 10′)
  • 100 DU

The goal here was to do the wall balls unbroken and it sucked! Without setting that as a goal for the workout, I’d always split something like this up. It definitely made the last dubs a lot harder, but good to know what’s possible for future workouts. My time was 5:27.

Early

Went to bed early and got up early. Headed in at 8am to do some lifting with Kevin before class. I jumped on the rower for an easy 1,000m in 4:16. Also warmed up with 10×45# shoulder press, 10×45 good morningis

Warm-up

  • 1,000m Row – 4:16
  • 10 Shoulder Press (45#)
  • 10 Good Mornings (45#)
  • 5 Power Cleans (45#)
  • 5 Jerks (45#)
  • 5 Power Cleans (95#)
  • 5 Jerks (95#)

Weightlifting

Power Clean & Jerk

  • 3×115#
  • 2x3x135#
  • 2×155#
  • 3x2x175#
  • 2x2x195#

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 4×315#
  • 4×335#
  • 4×345#
  • 4×355#
  • 4×365#
  • 4×375#
  • 4×385#
  • 4×395#

Little scary getting back up 400, but it felt good.

Conditioning

8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

I got all 9s, which seems like I was going slower than normal.

15-12-9-6-3

  • Burpee Box Jumps (24″)
  • Sit-ups

Finished in 5:56.

Back to Back to Back

When you drink alcohol you are just borrowing happiness from tomorrow.

Went over to Survival Fitness Bay City for beering, grilling, and fireworks last night. Didn’t drink much but stomach was rolling a bit through the morning and I had to take a couple of naps. Trained with Kevin and Brandi at 5pm. Started off with Crossover Symmetry Activation.

Shoulder Presses

  • 10×45#
  • 5×95#
  • 5×115#
  • 7x5x130#

Phew! Went up 7.5# over week 2’s day 2. Hardest struggle I’ve had yet. Glad tomorrow is a rest day.

To warm up snatches I did 2 muscle snatches with 95#, 2 power snatches with 115#, and 2 power snatches with 135#.

Conditioning

  • 3 Rounds
    • 3 Snatches (use 70% of 1RM, same bar for all 3 couplets)
    • 6 Burpee Box Jumps (30/24″)
  • 4 Rounds
    • 6 Front Squats
    • 12 T2B
  • 5 Rounds
    • 9 Deadlifts
    • 27 DU

This is an original I came up with yesterday. No rest between couplets. I used 145# and finished in 15:37. My T2B held me back a lot. I could definitely feel the fatigue in my hips from all of the MU yesterday. This would be nice at 75%, especially if you hadn’t been out drinking.

Did Crossover Symmetry Iron Scap when I got home.

Back Felt Good with Deadlifts

Went over to Survival Fitness Bay City for open gym at 4. Legs are sore from getting back into squatting.

Warm-up

  • Bottom Squat Holds
  • 3×20 Band Pulls (red)
  • Various stretching

3 Position Snatch Deadlifts

Did some reps with 65#, 95#, 135#, and 185#. Getting better with the positions. If I keep at it, hopefully it’ll be automatic when I can get back to the lifts.

Strength

Deadlifts

  • 5×185#
  • 5×225#
  • 5×275#
  • 5×315#
  • 5×335#
  • 5×365#
  • E2M 10:00 – 3×365#

Felt good. No issues with my back.

Front Squats

  • 5×135#
  • 5:00 EMOM – 5×185#

Might as well call it a metcon! I was out of breath and had a nice sweat worked up.

Conditioning

4 Rounds

  • 400m Run
  • 15 Burpee Box Jumps (24″)

I really need to work on some running intervals. First run felt good, but when my heart rate shoots up I just can’t hold a pace. Was able to speed through the last round of burpee box jumps at a good pace though. Finished in 14:25.

I walked 400m to cool down and took a few more minutes of rest.

300 DU – Took me 6:13! Not very good.

Substitution WOD

Can’t wait to get this shoulder worked on this afternoon! In to the 9am class.

Warm-up

On our own doing some shoulder stretching and air squats.

Strength

Back Squat 5×3 @ 80-90%

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 3×275#
  • 3×275#
  • 3×285#
  • 3×295#
  • 3×305#

Yeah buddy! Three weeks ago I missed after 1 rep of 305#, but it was no problem today. I’m going to say my squats are definitely back. Didn’t feel the back problem at all today doing them.

Accessory

10:00 EMOM

  • 8/8 KB RDLs (71# KB)
  • 10 Alternating Pistols

My balance was wobbly today.

Conditioning

10:00 AMRAP

  • 21-15-9
    • 115# Power Cleans
    • Ring Dips
  • MAX Burpee Box Jumps (24″)

I was solid on my power cleans going 11-10, 5-5-5, and 5-4, but ring dips were like in slow motion. Almost exactly a year ago today I did an Rx Power Elizabeth in 7:09 and this took me 7:48 with 20# lighter weight. I managed 19 burpee box jumps in the remaining time.

I Love Parter WODs!

Went to the 10am class. Was going to rest today, but now I can rest on Super Bowl Sunday or at least just do active recovery on the Air Dyne.

Warm-up

  • PVC Burgener Warm-up
  • 4 Rounds
    • 20s Bottom Squat Hold
    • 10s Rest
    • 20s Jumping Jacks
    • 10s Rest
    • 20s Zombie Kicks
    • 10s Rest

Conditioning

3 Rounds
With a partner, one person working at a time, split up reps however you want.

  • 75 Wall Balls (10′, 20# MB)
  • 50 American KBS (71# KB)
  • 25 Burpee Box Jumps (24″)

We did our wall balls in sets of 15, KBS in sets of 10, and burpee box jumps in sets of 5 the entire way. Everything unbroken and finished in exactly 20:00. Those sets were perfect for not redlining and I had enough juice in the tank to push the throttle on my last 3 sets of burpee box jumps. I was dying after that last push, but other than that it wasn’t too bad during the workout.