Tag: burpee

Burnin’ Burpees

Didn’t make it up for the 9am since I was up late watching the Duke – North Carolina game. Little conditioning work in my office before lunch.

10:00 EMOM

  • 10 Target Burpees

I used the ceiling and did a double palm touch to it. Wasn’t wearing shoes and was about an inch shy of being able to touch with my finger tips, so the palm slap should have been higher than the 6″ standard. All rounds done in 26 seconds or less. My lungs were really burning after that!

Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hypers (210#)
  • Inch Worms
  • Hip Stretch
  • Child’s Pose
  • Bottom Squat Hold

Strength

Deadlift

  • 5×155#
  • 5×265#
  • 3×335#
  • 3×375#
  • 3×415#
  • 3×445#
  • 3×465#
  • 3×395#

Felt my low back pull during the 3rd rep with 465. Sonofabitch!! Worked up a little faster in weight than I normally do for some reason. Hopefully I feel ok tomorrow.

Skill

Mini-Flight Simulator
10-15-20-25-30-25-20-15-10

  • Unbroken DU

I think I had 2, maybe 3 total misses. Took me 2:55. Tried a few triple unders after catching my breath.

Conditioning

21-15-9

  • Deadlift (205#)
  • Box Jump (24″)
  • T2B

Went 12-9, 9-6, and 9 on the deadlifts. Stepped down on every box jump. I don’t know what it is about jumping after deadlifts, but the legs just don’t want to work and I didn’t feel like biffing it on the box. I went 8-7-6, 9-6, and 7-2 on toes to bars. Good burner workout. Finished in 6:28.

Made sure to get back on the Reverse Hyper for another 3x10x210# after those deadlifts.

Strict Morning

Low back is still pretty spiced up from the back squats. That weight vest walk wiped me out yesterday. In bed by 10 and got over 9 hours of sleep. Out in the garage at 9am.

Conditioning

Air Dyne (AD2)

  • 17:00 @ 80% of 10:00 pace (68-70rpm)

Kept a consistent pace and went 9.34km.

Gymnastics

8 Rounds

  • 3 Strict HSPU
  • 3 Strict C2B Pull-ups
  • 3 Strict Ring Dips
  • 6 GHD Sit-ups (parallel)
  • 6 Back Extensions

Tried to pick rep counts that wouldn’t kill me and nailed them pretty well. The handstand push-ups were the only thing that were close to failing. Didn’t want to stress the back by touching the ground on the GHD sit-ups. Walked from station to station and kept moving. Finished in 13:09. Good way to get in some strict work with a decent heart rate pumping.

Had a chiropractor appointment at 4, so went to the 4:30 class after. We warmed up with some bottom squat hold, shoulder pass-thrus, PVC snatch progressions, etc.

Weightlifting

  • 5 Muscle Snatch (45#)
  • 5 Muscle Snatch (95#)
  • 3 Muscle Snatch (115#)
  • 2 Power Snatch (135#)
  • 2×2 Power Snatch (155#)

I was just not feeling it after the 135# kind of lit up my low back. Made me not commit to the lifts because I was a little scared.

6:00 EMOM

  • 3 Power Snatch

Coming to class, I planned to go with 155#, but because I felt off, I figured I’d use 135#. Started feeling good with TnG, so after 2 rounds I bumped up to 145# for the next 3 rounds, and then went 150# for the final round. All touch-n-go reps. Felt good too! Confidence can be such a weird thing with the lifts.

Conditioning

3 Rounds

  • 1:00 Sit-up
  • 1:00 Burpee
  • 1:00 Row (cal)
  • 1:00 Slam Ball (20#)
  • 1:00 Thruster (75#)
  • 1:00 Rest

I got 107-108-97 for reps. Not entirely sure that last round is correct because I kind of lost my thought process during the burpees. Felt like I might have made up some reps in the later movements, so if anything the count is low. No biggie.

Since missed out on most of the plank work, I got some it at night.

3 Rounds

  • MAX Plank Hold
  • 3:00 Rest

I did them on my hands with arms extended for a change of pace and so it would work the wrists. Went 3:15, 2:15, and 2:15. Damn, it’s a different ball game on your hand; wrists and shoulders really start to burn.

More Than I Bargained For

Needed that rest day yesterday, but it’s so hard not to do anything. Got a massage in the afternoon. In early this morning before the 10am class to get in some extra work.

Warm-up

  • 2k Row – 7:55.5

Gymnasty

E30S until fail

  • 2 MU

Made it through 14+1 and failed on muscle-up #30. I wanted that last one so bad. Smoked the total number of reps from doing 1 every 15 seconds. One big chunk of rest makes a big difference.

Accessory

5 Rounds

  • 5 Seated Good Mornings (165#)
  • 10 Weighted GHD Sit-ups (20# MB)

Yuck. Took 7:11.

Had a little rest time before class got going.

Row

3 Rounds

  • 3:00 slow (~2:25-2:30/500m)
  • 1:00 @ 90% (~1:45/500m)

Then another 2:00 slow to cool down, so 14:00 total. Went 3,115 meters.

Conditioning

Partner WOD

  • Buy-in: 50 Burpees
  • 4 Rounds
    • 12 C&J
    • 40 Wall Balls
  • Cash-out: 50 Burpees

Paired up with Dan. We alternated 5 burpees each, 3 C&J each, and 10 wall balls each through all of our sets. I used 155# for the C&J for a challenge, doing quick singles in the first 3 rounds, then I did 3 TnG and 2-1 in the 4th round. We finished in 15:44.

Midline

3 Rounds NFT

  • Partner MB Pass Complex
    • 8 Chest MB Passes
    • 8 OH MB Passes
    • 8/8 Side MB Passes
    • 8 Up MB Passes
  • 8 Back Extensions

I used a 20# medicine ball for the complex. We did 2 times through the complex, then switched over to the back extensions, where I used a 45# bar for my second and third set. Then we went back for our final round of the passes.

Double Morning

I’m kind of sore from the good mornings on Monday. Needed the recovery day yesterday, but really wanted to workout in the afternoon. Ready to be back at it today after another solid 9 hours of sleep. In before the 9am class for some extra work.

Warm-up

  • 14:00 Row

Had planned on holding a 5k pace, but decided against it on the drive in. Just had a feeling and it was a good call because I wasn’t feeling it during the row. Kept under a 2:05 pace for 3,369 meters.

Gymnastics

16:00 EMOM alternating

  • 3 Bar MU
  • 12 HR Push-ups

The bar muscle-ups are feeling so easy; I can’t believe it. I guess it worked out well not working on them until I was decent with MU on the rings and my pull-ups improved . I pretty much got to skip that whole phase most people seem to go through, where they get one arm over the bar with a lot of strain on the shoulders and elbows, then fight to pull the rest of their body and other arm over. I’m getting over right into the dip position with no problem. 🙂 Good number of sets too because I took a little piece of skin off my thumb in the last round. Might have to start taping my thumbs or figure out how not to feel that pull on the skin as my body swings back under the bar.

Had a few minutes to rest before class got going.

Weightlifting

C&J

  • 5×45#
  • 3×95#
  • 3×135#
  • 3×155#

I had planned on doing some full cleans and split jerks, but the quad was not feeling up for it after trying them with 95#.

Then we got into the meat of the workout, with a running clock.

10:00 EMOM

  • 3 C&J (175#)

Didn’t try touch-n-go until the last round and got it. Wish I had started out TnG and then switched to singles when I couldn’t hold on to the bar. Will know better for next time.

3:00 Rest

3 Rounds

  • 45s Wall Balls (20#, 10′)
  • 15s Rest

Worst part of the workout, but not terrible by any means. I did 21-20-21 reps. Should have been all 21s but I wasted 2 seconds at the end of the 2nd round because I thought I heard the time differently.

Oh, I wore lifters for the lifts and wall balls.

3:00 Rest

10:00 EMOM

  • 3 Deadlifts (5 sets 275#, 5 sets 295#)
  • 5 Burpees

Wore a belt and went shoeless. Weight felt good so bumped it up for the 2nd half. Kept a pretty good clip on the burpees, doing each round in about 17-18 seconds.

It’s kind of nice having the extra work done already for the day, though I do have to clear the snow out of the driveway at some point since we got another 2-3 inches last night.

Repping Singles

Got to the gym early to put in some extra work.

Row

  • 2,000m @ 1:55 pace

Half way through I wanted to cut back to 1:57, so I know it was a good pace to have. Held on and was just under with a time of 7:39.8.

Gymnastics

I took this slomo before getting started.

E15S until fail

  • 1 MU

Got through 23, or 5:45, before missing. Amazing how hard they get just doing singles. Back in August I got 21 at 5# lighter bodyweight.

I was going to do some C&J EMOM work, but Kevin told me he’d do a partner workout with me if I created it, so I threw them in the metcon instead. We worked on goats for 20-30 minutes.

HSPU

  • 3 @ 2.5″ Deficit (Strict)
  • 2×3 @ 3.5″ Deficit (Strict)
  • 2×3 @ 4.5″ Deficit (Strict)

Conditioning

20:00 Partner AMRAP

  • 20 C&J (135#)
  • 30 Burpees
  • 40 T2B
  • 50 Russian KBS (62#)

Kevin used 95#. We split the clean & jerks, burpees, and toes to bars up into sets of 5 each for the first two rounds and the kettlebell swings into 15-10 each. I did my sets of 5 unbroken in the first round and my first set in the 2nd round, then quick singles. He hit the wall in the 3rd round during C&J so I started doing more than half the reps and some bigger sets of burpees and T2B, then I did 30 swings before letting him finish out. We had 1 swing left when time ran out.

Cool Down

  • 10:00 Row

Nice and easy with a pace around 2:18-2:19. Went 2,157 meters.

In the month of January I went almost 145 kilometers or about 90 miles.

  • Air Dyne – 88,200m
  • Row – 38,377m
  • Ski – 18,214m

Rough Morning, Solid Night

Got plenty of sleep, but had a hard time getting out of bed. Made it for 9am though.

Warm-up

  • Bottom Squat Hold
  • Arm stretching
  • Band pass-thrus
  • 2 Rounds
    • 20 Mountain Climbers
    • 20 Jumping Jacks

Strength

Shoulder Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6×125#
  • 6×130#
  • 6×135#
  • 6×140#
  • 6×145#

Meh. Would have liked to get 150 or 155.

Midline

4 Sets

  • 5 Evil Wheels
  • 10/10 Side Bends (62# KB)

Conditioning

12:00 AMRAP

  • 50 Burpees
  • 50 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 50 Air Squats

Settled into a pace of 15-16 burpees per minute, which got me finished around 3:15. Did my wall balls in sets of 10. Too much rest between the sets. Moved on to the swings around 6:10. Did two sets of 15 and two sets of 10. Then the air squats unbroken but slow. Had about a minute left and managed 15 burpees for 215 total reps. Not sure why, but I did not feel very good after this one; I didn’t even push hard. Maybe it’s a nutrition thing or having a hard time waking up was a sign.

Break at night to get in some work in the garage. Warmed up with an easy 5:00 on the Air Dyne for 2.63km.

Back Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 3×315#
  • 3×330#
  • 3×340# (PR)

After 100 squats this morning I was unsure how I’d feel tonight. Wasn’t feeling very good as I worked up and even at 315#. Knew I had to change my attitude after that and just attack each rep. Could definitely feel my quad, though it obviously didn’t hold me back. Hopefully I can walk tomorrow.

Accessory

5 Rounds

  • 30s OH Holds (15# Training bar w/ 15# plates on bands)
  • 30s Rest
  • 30s Hollow Rocks
  • 30s Rest

Big difference from using the earthquake bar, but not a bad substitution. Still get some movement out of the bar and weight. Was able to go non-stop through each set of hollow rocks, which I wasn’t expecting.

Damn Quad

My quad is very angry after the squats yesterday. Played in a cornhole tournament last night, but I doubt that has anything to do with it.

cornhole-courts

Warm-up

  • 1,000m Row – 3:59
  • Stretching

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

I did 25-13-11-10, which is a new max set PR and better than the 22-12-12-10 I did last time.

Conditioning

A fun MAP training session today.

10:00 AMRAP @ 80%

  • 150m Row
  • 10 HR Push-ups
  • 10 Russian KBS (53#)

Did 6 rounds plus 140 meters. The push-ups started to get slower each round.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 7 Box Jump, step down (24″)
  • 9 Deadlifts (135#)

I thought I was going to cry after the first box jump it hurt my quad so much. It seemed to loosen up or I was favoring the other leg a ton after a few reps. Completed 6 rounds plus the burpees and box jumps.

3:00 Rest

10:00 AMRAP @ 80%

  • 30 DU
  • 5 Strict Ring Dips
  • 10 Plate Russian Twists (35#)

Felt the quad a bit when I started double unders, but turned out fine. Finished 7 rounds plus 12 dubs.

I really wanted to OHS but I couldn’t do an air squat without wincing and transferring most of my weight to my left leg.

Skill

3 Sets

  • 40 Shoulder Taps

Patient Deadlifts

Definitely feeling a little beat from all of those ball slams. In for the 9am class.

Warm-up

  • 3 Rounds
    • 300m Row
    • 10 Reverse Hypers (210#)
  • 20 Speed Toe Touches
  • 20 Jumping Jacks
  • 20 Air Squats
  • Arm stretching

Strength

Deadlift

  • 5×135#
  • 5×225#
  • 5×275#
  • 5×315#
  • 5×345#
  • 5×365#
  • 5×395#
  • 5×425#

Actually remembered to go shoeless. Felt solid. It’s been about a month since I’ve deadlifted heavy. I’ve been patient with my back after several tweaks and it’s paying off. My estimated max is almost back up to my previous 1RM and this was only 10# shy of matching my best 5RM, which was done shortly after I pulled the 515#.

Screen Shot 2015-01-22 at 11.06.32 AM

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Cruised through these by only doing 6 per round.

10:00 EMOM

  • Odds: 10 Thrusters (95#)
  • Evens: 8-10 C2B Pull-ups

In my first set of chest to bar pull-ups, my hands were sweaty and I couldn’t hang on the bar. So I struggled through 8 reps in like 3 sets! Chalked up for the rest of the rounds and my rhythm felt better than ever. I did the last 4 sets unbroken with 3 of them being 8s and then 10 in the final set. Wish I hadn’t messed up that first set and had done 10 for every round.

Definitely jumped back on the Reverse Hyper for 3 more sets of 10×210# after those heavy deads.

Garage time at night!

Air Dyne (AD2)

  • 15:00 @ 80% of 10:00 max pace (65 rpm)

Should have averaged over that rpm goal. Totaled 7.94 kilometers.

OLY

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

8:00 EMOM

  • 5 Power Snatches (115#)

The original plan was 7 rounds, but after the muscle snatches I was feeling a little fatigued so I only set the clock for 5 rounds. I was feeling good towards the end so I went for 8. All sets were touch-n-go.

Explosive

5 Rounds

  • 10 GHD Sit-ups (20# vest)
  • 5 Box Jumps (24″, 20# vest)

I was not planning to do this for time, but said why not and went for it. The sit-ups got nasty at the end of the 3rd round. Took me 4:32.

Still Dark

Woke up at 4:30 and couldn’t get back to sleep. After an hour, I had enough. Got up and headed out to the garage.

Ski Erg

  • 3,000m @ 92% of 2k pace (2:09)

Ended up with an average pace of 2:07.9/500m for a total time of 12:47.6. Kind of nice to already have that done at 6am.

IMG_5596

Had a chiropractor appointment and then went straight to the 4:30 class.

Power Clean & Push Jerk

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×165#
  • 3×185#
  • E20S for 4:00 (12x)
    • 1×205#

Last 3 reps with 205# started to feel some fatigue. The bar was crashing a little and I couldn’t go right from the clean into the push jerk. Had to stand it up for a second and then get it. Felt solid though.

6 Rounds

  • 5 Cleans (135#)
  • 5 Evil Wheels
  • 5 Burpees
  • 30s Rest

All touch-n-go on the cleans and fast burpees. Evil wheels were a rest because they take me a long time with my height. Every round was under a minute for a total time of 7:58.

5 Rounds with partner (alternating with slam ball being the time for the OH hold)

  • 20 Slam Balls (25#)
  • OH Hold

Did the first two rounds of holds with the Earthquake bar and no idea how much hanging on it in KBs, then held a 45# overhead for the next 2 rounds, and back to the bar for the final round. Shoulders were smoked!

Bear Struggles

In for the 10am class.

Warm-up

Dynamic for 11 rounds of 15s I think. Combination of jumping jacks, mountain climbers, plank, push-ups, and squat jumps.

Gymnastics

Front squats were on the board, but I’m deloading squats this week, so did my own thing here. I was planning to stay after class and do these, so worked out even better.

E2M 16:00

  • 4 Muscle-ups

I missed the final rep on the 8th set! Then I missed a single 2 more times and called it quits before I tore up a shoulder. Was feeling good, so was kind of surprised I missed, but when I hit that point it’s just done. Most sets of 4s I’ve ever done though.

Conditioning

11:00 AMRAP of 1-2-3-4… Ladder

  • Bear Complex (115#)
  • Burpee

Paced myself right away. Not the kind of day where I want to kill myself going into Super Sunday. I dropped the bar after every bear complex and took a few breaths. Ended up completing the round of 7 and then 1 bear complex of the 8s. Glad I didn’t go with 135#. Using 95# would have been interesting.

Midline

3x with a partner

  • 6 Chest MB Passes
  • 6 OH MB Passes
  • 6/6 Side MB Passes
  • 6 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes were not bad at all compared to when we do 10 reps.