Tag: burpee

Shoulder is Angry

The chest-to-bar pull-ups on Sunday and toes-to-bar yesterday have fired up the shoulder, so I better take it easy for a day or two. As usual, 9am class.

Warm-up

4 Round Tabata Mash-up

  • Shoulder stretching
  • Squat Jumps

Strength

Find a 20RM Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 20×250# (PR)

The last time I attempted a set of Super Squats was July 9th with 255#, when I only made it through 8 reps. I’d done 245# two weeks before that attempt, but my squats were taking a nose dive around this time. I went to class prepared to attempt the 255# today, but after much thought I decided to go for just the 5# PR since it had been so long since attempting a set of 20. It was tough, but nothing even close to as horrible as I remember SS being.

Conditioning

20:00 Cap

  • 20 Burpees
  • 30 Front Squats (95#)
  • 20 Burpees
  • 25 Front Squats (115#)
  • 20 Burpees
  • 20 Front Squats (135#)
  • 20 Burpees
  • 15 Front Squats (165#)
  • 20 Burpees
  • 10 Front Squats (185#)

Programmed with thrusters, but I need to rest the shoulder, so front squats it was. Turns it into an easier metcon, but still no walk in the park. I didn’t have a final set of 10# plates out, which probably prevented me from finishing. I was 4 reps short of finishing all 100 burpees and 100 front squats.

My squats are feeling strong!

Multiple AMRAP Monday

In for the 9am class. So nice not to have to be doing the Open workout on Monday this week.

Warm-up

4 Round Tabata Mash-up

  • PVC Pass-thrus
  • Squat Jumps

I still can’t really do the pass-thrus all the way back so I did some shoulder stretching on the bar after 2 rounds.

Skills

20:00 EMOM

  • Odds: 30s DU
  • Evens: 30s Handstand Hold

I got between 39 and 54 double unders every round, so probably around 450 total dubs. Didn’t feel the shoulder fatigue like I did in 14.1. I didn’t even try a HSPU again, so did holds and tried to keep as little contact with the wall as possible. Feeling a lot more stable in the position and was up there quite a bit with no support on the wall.

Conditioning

5 Rounds

  • 3:00 AMRAP
    • 3 Burpees (6″ target – I jumped to my wrists touching the pull-up bar)
    • 5 T2B
    • 7 Wall Balls (20# MB, 10′ target)
  • 1:00 Rest

First time through T2B and wall balls I thought I might have to swap out the movements, but my shoulder warmed up after that. I was able to stay pretty consistent by going 3+8, 3+9, 3+10, 3+7, and 3+5. Had to start breaking up the T2B in the last 2 AMRAPs due to the shoulder and a weakening kip.

Weak Shoulder Wednesday

Woke up with a bit of a headache that didn’t go away through the 9am class. Little sore in the low back.

Warm-up

2 Rounds

  • 20 PVC pass-thrus (partial range behind the back because of shoulder pain)
  • 20 Zombie Kicks
  • 20 Russian KBS (44# KB)

Strength

DB Bench Press

  • 10×30#
  • 10×35#
  • 10×40#
  • 10×45#
  • 3x10x60#

Shoulder press was programmed, but I couldn’t even do it with a PVC pipe without shoulder pain.

Accessory

12:00 EMOM

  • Odds: 30s Handstand Hold
  • Evens: 10 Pistols

Again, had to substitute handstand holds for the programmed strict HSPU. I got up as close to the wall as I could to be able to get into a better hollow body position. Then I’d keep as little heel on the wall or completely take my heels off the wall as long as I could. Getting better at holding the position.

Conditioning

5 Rounds

  • 20 Power Cleans (115#)
  • 20 Burpees

Put in the power cleans instead of single-arm DB snatches. Power cleans were much more of a suck fest I think, due to grip issues. I tried to keep to sets of 5 as much as I could but did some singles, doubles, and triples in the 2nd half of the workout. Finished in 17:53.

Midline

2 MAX effort Planks

I did one for 47 seconds and one for 49 seconds with minutes of rest in between. Tough without much rest after the metcon.

Another visit to the chiropractor this afternoon and it might be the last one. With the TENS unit I can do a lot of therapy on my own.

14.2 gets announced tomorrow. My prediction is a 12:00 AMRAP of 10 Deadlifts (185/125), 15 Over the bar burpees, 20 Wall Balls with a second idea of 20 Wall Balls and 20 Burpee Box Overs.

Shoulder Impingement Confirmed

hanging-ringsI was at Midland Chiropractic Sports Rehab for 80 minutes yesterday. Shoulder impingement just like I thought and maybe a bulging disc. Did a bunch of e-stim on the shoulder and low back. Put me on a spinal decompression table for about 15 minutes, and did some stretching too. Going back Wednesday, Monday, Wednesday, and then we’ll re-evaluate where things are at. So, I’m staying away from overhead movements, which sucks, but it just hurts way too much and isn’t worth hurting things further.

In for the 9am class and then stayed after to help Matt hang up a couple sets of rings for muscle-ups.

Warm-up

6:00 to stretch out shoulders and do some HR Push-ups.

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 7x5x135#

Can’t do shoulder press, so bench it was. Nothing crazy with the shoulder. Could feel a little pressure so didn’t want to go any heavier.

Conditioning

7:00 AMRAP

  • Burpees (6″ target)
  • EMOM 5 Deadlifts (205#)

* Workout starts with wall balls. At the one minute mark (and every minute after) complete 5 deadlifts.

I got 18 burpees in the first minute, 8 or 9 per minute, and then 11 in the final minute to total 73 burpees in addition to the 30 deadlifts. Glad the deadlifts didn’t bother my back.

Midline

3 Rounds NFT

  • 20 Russian twists (53#)
  • 30s Plank

My back was starting to hurt on the other side from the twists, so I cut myself off after 3 rounds. I don’t need any new injuries to start.

Keep It Simple

Still pretty sore from Saturday’s back squats and GHD sit-ups. In for the 9am class.

Warm-up

  • 10/10 Leg Swings (F-B, S-S)
  • 20 PVC Pass-thrus
  • 20 Air Squats w/ pause
  • :30/:30 Lunge Stretch
  • :45/:45 Couch Stretch

Strength

5×5 Back Squats @ 70-80%

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5×250#
  • 5×255#
  • 5×260#
  • 5×270#

All sets in the range today, even based on my old 340# back squat. Well shy of my 5RM of 305#, but the total for the 5 working sets smashes the day I did that by 75#, plus I did 135# and 205# today warming up. More work done = progress!

2014-02-17-5x5-back-squats

Conditioning

12:00 AMRAP

  • 10 Wall Balls (20#, 10′)
  • 5 Burpees

Finished 13 rounds plus 1 wall ball. The wall balls weren’t really a problem, but the burpees slowed down a lot again. Was able to hold a pretty good pace trough the entire workout.

Did a little mobility and worked on my kip.

Early to Bed

I was exhausted early again last night so went to bed shortly after 10 and then in for the 9am class again.

Warm-up

  • 3 Rounds
    • 20s Bear Crawl
    • 10s Rest
    • 20s Zombie Kicks
    • 10s Rest
    • 20s Air Squats
    • 10s Rest
  • 10 Burpees

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 5x3x315#

Was programmed to be 5×1 @ 90+% but my back is still jacked from trying to do heavy triples on Friday. First set at 315 started to feel tight in that area, so I just stuck with that weight for every set.

Accessory

12:00 EMOM

  • Odds: 8 Pendlay Rows (135#)
  • Evens: 15 Band pulls (purple band)

Supposed to use 40% of max deadlift for the rows. Haha! I’m not sure I could row that much for 1 rep. 135# was plenty and still a struggle for the last couple reps each set.

Conditioning

20:00 EMOM

  • 4 Thrusters (75#)
  • 4 Pull-ups
  • 4 Burpees

Another choose your own adventure between 3-5 reps of each. Matt tried it with 5 yesterday and was terrible, so 4 it was for me. Was finishing rounds in 30 seconds at the beginning, but up around 43 seconds by the end. I was getting done with my thrusters in 8 seconds from start to finish. With a tighter kip and using the hips, pull-ups didn’t fatigue and felt good through all 20 minutes. Transitioning between movements slowed and my burpees got slow, which brought my times down. Rough workout; a real mental grind in the second half.

Shoulder to Overhead Volume

Almost stayed in bed this morning. I woke up in the middle of the night with sore hands from the rowing and was a little beat. But I hauled my ass in for the 9am to get it done.

Warm-up

  • 20/20 Arm Circles (10 forward, 10 back)
  • 20 Behind the Neck Band Pull Downs
  • 20 Diagonal PVC Pass-thrus
  • 15 HR Push-ups

Strength

Shoulder Press 5×1 @90%+

  • 10×45#
  • 5×95#
  • 3×115#
  • 1×130#
  • 1×135#
  • 1×140#
  • 1×145#
  • 1×150#

Scaling all of my lifts back to make attempts. Hopefully the strength will come back soon.

Accessory

20:00 EMOM

  • Odds: 30s Hollow Rocks
  • Evens: 10 Push Jerks (115#)

I was shaking in the first round of hollow rocks, but hung on and made it through every round without taking any breaks. That gymnastics class is paying off big time. The push jerks were easier than I expected. Was able to go unbroken every round in 15 seconds.

Rest 3:00, then…

Conditioning

7:00

  • 4 Wall Balls every 15s (10′, 20# MB)

We choose from 3-5 to do. 4 was tough and I’m not sure I would have made it with 5. I didn’t drop the ball at all; rested it between my chest and the wall. Total of 112 wall balls.

Rest 1:00, then…

1:00 AMRAP

  • Burpees

Had 10 with 25 seconds left and then put the pedal to the metal to get a total of 19, just a split second shy of getting #20 under the buzzer.

I didn’t realize how much shoulder to overhead work that was.

Saturday Hangover

Woke up with a little headache this morning from having a few beers with my brother last night. Went to the 10am class.

Warm-up

  • 500m Row
  • Band stretching

We warmed up on our own today.

Olympic Lifting

Work up to a heavy squat clean.

  • Did a little position work with 45#
  • 2×135#
  • 165#
  • 185#
  • 205#
  • 225#
  • 235#
  • 245#
  • F 255#
  • 255#

Was in nanos, which felt different. Didn’t commit to the first try at 255#, but got it on the 2nd try to match my PR. Was up on my toes a bit but hung on. Need to get the confidence up with these weights. I’ll take it today with the tweaked low back from deadlifts.

Conditioning

20:00 AMRAP w/ partner (each does an entire round and then switch)

  • 6 Box Jumps (24″)
  • 6 Thrusters (95#)
  • 6 Burpees

Cora and I were together. We used the same box and she had a bar with 65# for thrusters. Our game plan was to keep a nice steady pace and keep working, then kick it in high gear in the last 20% of the workout. Worked well for us. We each finished 12 rounds and she got a few box jumps in at the end. Every other team came out of the gates hot and I think we were the last team to finish a round each. But by the end of the workout, we’d passed every team but 1, maybe 2.

That’s 233 burpees for me in the last 3 days!

Back to the box at 1 for some gymnastics work taught by Joe.

He took us through the two basic shapes of the hollow and reverse hollow (superman) that translate into pretty much everything. Then we worked on handstands, kipping, bar stuff, and some ring MU stuff. I felt better doing the straight leg T2B than I did the last time I tried. Worked a bit on keeping the legs tight and in good position for my butterfly pull-ups. Joe helped me to get 2 unbroken bar muscle-ups for the first time. One of the biggest take-aways for me was understanding how to come down from the top and get into that hollow position in order to transition into the next rep. Need to put some time into working on it now.

What a Bear!

Had a needed rest day yesterday and got a massage. Back at 9am today.

Warm-up

  • 20 Air Squats
  • 20 PVC pass-thrus
  • 20/20 Leg Swings
  • 30s Deep Lunge Stretch

Strength

5×3 Front Squats @ 80-90%

  • 10×45#
  • 3×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×250#
  • 3×255#
  • 3×265#

Dialed back my weights a bit today. Felt pretty good.

Conditioning

5 Rounds

  • 3 Bear Complex (135#)
  • 10 Burpees

Rest 5:00 and then do it again.

Shit! I did 3 unbroken bear complex for the first 3 rounds I think, then the first and last round the second time through. I stepped down into nearly all my burpees except maybe at the start and then the last round each time where I tried to push through to finish. 7:38 the first time and 9:20 the second time.

Back to the gym at 8pm for open gym with Brent.

E2M 10:00

  • 150m Row
  • 10 Pull-ups

Rest 10:00

E2M 10:00

  • 10 cal Air Dyne (AD6)
  • 50 DU

The combination of rowing and pull-ups was absolutely brutal after the first 2 rounds. Did pretty well with my double unders getting the second set unbroken.

60 Day Lifting Challenge – Week 9 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over and lifted at 5 with me.

Warm-up

  • Crossover Symmetry Activation
  • 15# Clean & Jerk Positions
  • 45# Clean & Jerk Positions

Clean & Jerk

  • 2×95#
  • 2×135#
  • 2×155#
  • 1×185#
  • 1×210#
  • 1×230#
  • 1×240#
  • 1×250#
  • 4xFx260#

I felt well rested and the cleans were easy on the way up. I let 250# control me a bit, but still wasn’t really an issue. I gave up on the first attempt early and then after the pretzel bail out, my head was completely out of it. Got damn mental! I am getting the bar plenty high enough in my cleans. Frustrating!

Power Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#

I focused on slow off the floor again and tried to keep my arms strong until hitting the power position because I usually have an early arm bend. Felt weird but pretty powerful! Here is the double at 165#.

Back Squat

  • 5×135#
  • 5×185#
  • 5×205#
  • 5×225#

Just a little work to get the blood flowing.

Conditioning

4 Rounds

  • 20s Burpees
  • 10s Rest

Monday has been my Tabata burpees day, but I quit after 4 rounds of 8 today. Couldn’t stop thinking about the clean. I might rest tomorrow so that I can go for the snatch PR on Wednesday instead of Thursday.