Tag: clean

Sunday Extra

Still seemed a little sore this morning but didn’t feel it by the time I got to the gym and was moving around.

Warm-up

  • Crossover Symmetry Activation
  • 3:00 Jump Rope
  • 3 Sets
    • 5 ATYs (5#)
    • 10/10 Monster Walks (small red band)

Midline

8 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s HS Hold
  • 10s Rest

I expected this to get tough, but it was really no issue. My hands were up really close to the wall and felt like I was barely using the wall for any support.

Strength

Warmed up with 6 reps of each using 45# and then 95#.

5 Sets – Every 2:30

  • 6 Pendlay Rows (135#)
  • 6 Good Mornings (135#)

I was supposed to go with a supinated grip this week but once I got into my warm-up sets I completely forgot. Whoops!

Worked up the hang power cleans with:

  • 3×135#
  • 3×155#
  • 3×175#
  • 3×195#

Conditioning

6 Rounds – E3M

  • 3 Heavy Hang Power Clean (205#)
  • 100m Row Sprint
  • * Rest additional 4:00 b/t sets 3-4

Based off some OPEX stuff again. Wore my belt for these and loosened or threw it off while moving to the rower. In the second set I tried going too fast and didn’t get the bar high enough so had to bail. After that I took an extra second to reset between reps and do the hang closer to my knees instead of such a high hang. Didn’t have intervals set on the rowing monitor, but the rows were taking me about 16-17 seconds.

First day golfing with the guys tomorrow so had to restructure my week. Didn’t want to miss pressing strength so added in a PM session. Did a ROMWOD after lunch.

Warm-up

2 Sets

  • 5s of StrongFit Tricep & Bicep Openers (8#)
  • 9 Shoulder Press (45#, 75#)
  • 6/6 OH Weighted Reverse Lunges (45#, 75#)

Strength

E3M – 6 Sets

  • 9 Shoulder Press (95#)
  • 6/6 Overhead Reverse Lunges (95#)

Haven’t felt any discomfort in my wrists with this combo and it’s now been 3 or 4 weeks. Press reps will keep increasing for a few weeks, but should still be ok. Imagine all of this overhead time should help with jerk stability too.

Murph Prep

  • E30S – 10 Sets
    • 8 Air Squats (40# vest)
  • E30S – 10 Sets
    • 4 Push-ups  (40# vest)

Set the clock for continuous intervals, so no extra rest going from the squats to the push-ups. Had no idea how this would go, so was a bit conservative with the rep counts.

Still No Strict Pull-ups

Feeling a little fatigued this morning.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 15s Bar Hang
    • 10 PVC passes
    • 10 Squat Jumps
  • 8 Shoulder Press (45#)
  • 6/6 OH Reverse Lunge (45#)
  • 8 Shoulder Press (75#)
  • 6/6 OH Reverse Lunge (75#)

Strength

E3M – 6 Sets

  • 8 Shoulder Press (95#)
  • 6/6 OH Reverse Lunge (95#)

Last two sets got rough with all that time overhead.

Gymnastics Strength

E2M – Ring Rows (4 Sets, feet elevated)

Start with a max reps set and then the other 3 sets are at 50% of that number. I got 16 so my drop sets were 8s. Tried to do strict pull-ups while warming up and still a no-go for my shoulder. I was able to do a couple of chin-ups, but still don’t feel the greatest. I’ll keep resting it and working on rehab stuff. :-/

Conditioning

  • 5-4-3-2-1 Cleans (165#)
  • 5-4-3-2-1 Deadlifts (165#)
  • 10-8-6-4-2 Pull-Ups

My goal was to pick a challenging weight to go unbroken. Original thought looking at this workout was 185, which I think is doable, but would require more rest between the pull-up bar. I did everything unbroken with 165# even going straight into the deadlifts with my hook grip, which sucked and made holding the bar for pull-ups more challenging. I had to do kipping because butterfly make it feel like my shoulder is going to fall off. Finished in 3:26. Should have moved faster between barbell and rig and back.

Did Crossover Symmetry Iron Scap and will hit ROMWOD tonight.

9am

I’ve been slacking with mornings in 2016, but the weather has shifted and golf season is here. Started waking up earlier last week and finally made it for what I think was my first 9am class of the year this morning. Feels good to have my workout done and gives me energy for the day.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets – Tricep Openers (10#)
  • 3 Sets
    • 5 Broad Jumps
    • 10 Bar Taps (5 tight, 5 dynamic)
    • 20s Top of Ring Dip Hold

Strength

E3M – 5 Sets

  • 9 Shoulder Press (95#)
  • 6/6 OH Reverse Weighted Lunges (95#)

Even with the one extra rep these seemed much easier than last week.

E30S – 10 Sets

  • 8 Push-ups

Decided not to try for sets of 10 so I could keep them quick and explosive. Made every set.

Conditioning

10-8-6-4-2

  • Squat Cleans (115#)
  • Bar Facing Burpee

Was debating on 135 or 115, but made the right choice. Pissed I broke up the set of 8 into 5-3, but every other set was unbroken. Finished in 5:25. I take too many steps on those damn burpees.

 

Jumped on the rower and did an easy 1,000 meters in 4:03. Finished up with Crossover Symmetry Plyo. Will hit a ROMWOD tonight.

Thrust It

Finally over the soreness from 16.4. Went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Arm Circles
  • Shoulder Across Chest Stretch
  • Air Squats
  • High Knees
  • Zombie Kicks

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6x6x115

Conditioning

10 Rounds

  • 3 Power Cleans (135#)
  • 5 HR Push-ups
  • 8 Wall Balls (20#, 10′)

Didn’t push the pace though Bryan seemed to think I did. :-/ Finished in 9:17.

Accessory

4 Sets

  • 5/5 Kroc Rows (53#)
  • 5 Ring Rows

Yes! Able to do Kroc rows again without any pain in my shoulder. Kept it light though.

Lifting – Thruster

Wanted to get in some heavy-ish cleans after class in case we have a max of some sort as part of 16.5. Didn’t really want to jerk, so figured I’d thruster them.

  • 2×185#
  • 1×207
  • 1×218
  • 1×233
  • 1×244
  • 1×253 (PR)

The boys were already over 200 so I jumped in and worked up fast. They were combining pounds and kilos on the bar which is always confusing.

I was actually feeling more tired than I expected from the workout. 80 wall balls will get you no matter what. Made the 3# PR, so called it good even though I had been thinking about continuing with cleans after I hit a big thruster.

Sweat It Out

Wasn’t sure I’d make it to the 10am when I woke up, but I did. Couple beers do me in these days. #weaksauce Felt better after an hour and made it in. My back feels fine today but my ass and hamstrings are sore. Shoulders are a little tight too.

Strength

  • 2 Shoulder Press
  • + 2 Push Press
  • + 2 Push Jerk

Felt weak for sure. Went 45-75-95-115-135-145-155#.

Conditioning

7:00 AMRAP

  • 5 Push-ups
  • 5 Power Cleans (115#)
  • 5 Box Jumps (24″)

Cruised through at an easy pace and finished 7 rounds plus the push-ups and cleans.

Gymnastics

E30S 5:00

  • 5 Ring Rows

Pretty excited when I tried a couple and could actually do them! Haven’t been able to any pulling like that in months with this shoulder.

Extra

  • 1,000m Row

Easy pace. Finished just under 4:00.

Glad I made it in. Feels good to have moved and worked up a little sweat.

CrossFit Open 16.2

Everyone was surprised how sore our upper backs were from the snatch and overhead squat workout Wednesday. I thought my quads might be really sore due to how much they were burning through the second half of that workout.

Got to the gym around 5 to get warmed up. Was excited for this one after watching the announcement last night.

Warm-up

  • Crossover Symmetry Activation
  • 2×10 Heel Drives
  • Bottom Squat Hold
  • Cleans
    • 3×45#
    • 3×95
    • 3×135
    • 2×185
    • 2×205

CrossFit Games Open Workout 16.2

  • Beginning on a 4 minute clock, complete as many reps as possible of:
    • 25 T2B
    • 50 DU
    • 15 Squat Cleans, 135 / 85 lb.
  • If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    • 25 T2B
    • 50 DU
    • 13 Squat Cleans, 185 / 115 lb.
  • If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    • 25 T2B
    • 50 DU
    • 11 Squat Cleans, 225 / 145 lb.
  • If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    • 25 T2B
    • 50 DU
    • 9 Squat Cleans, 275 / 175 lb.
  • If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    • 25 T2B
    • 50 DU
    • 7 Squat Cleans, 315 / 205 lb.
  • Stop at 20 minutes.

A couple of keys to remember for scoring:

  • When finishing each set of double unders, mark the time on the clock, which is used as a tiebreaker.
  • If you happen to be one of the small percentage of people in the world that can finish everything, your score is your total time. Otherwise, score is number of reps completed for the rest of us mortals.

 

OMG! Got done with round 1 at about 3:00. Went 11-8-6 T2B, unbroken DU, and fast clean singles. Started 5-5 and then I don’t even know what after that. Some 3s and 4s I think. Tripped once or twice on DU. Pretty quick on the single cleans again. I was somewhere under a minute left I think, so that gave me 5:00 to work on round 3. At this point I couldn’t breathe. I jumped up on the bar and holy fuck! I did a lot of singles with way too long of breaks. I was shot. Managed to get in some triples at the end. Those T2B took me forever. Had about a minute left for the DU and finished with 6 seconds on the clock (11:54 tiebreak). Didn’t even touch 225#. I really wanted to get at least one because it would have been a nice jump on the leaderboard over all the tiebreaks that couldn’t lift that weight. No way in hell I’m doing it again though. I’d rather do 16.1 over.

I was absolutely wrecked! Every time I got up and walked around I got light-headed for the next hour.

Fight the Burn

Made it to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Random assortment of movements

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 3×150
  • 3×160
  • 3×165 (PR?)
  • 3×170 (PR)

I had done 170 pounds for a double at some point, seems like about a year ago. Gives me an estimated max around 180, which would be a 5# PR. The most I had done for a triple since using BTWB was a week or two ago with 162.5, so not sure if the 165 was really a PR or not.

Conditioning

7 Rounds

  • 30 Double Unders
  • 8 Power Cleans (95#)
  • 8 Push Presses (95#)

My goal by choosing 95# was not to put the bar down. My cycle times got a lot slower from the first round to the end, but mission accomplished. I missed 3 dubs; once in one set and twice in another. First two rounds were done in under 2 minutes, but the pace of cycling really slowed down and I had to take some extra breaths moving from the rope to the bar and vice versa. Took me 8:51.

Burn Baby Burn

8 Rounds (Tabata)

  • 20s Bottom to Bottom Air Squats
  • 10s “Rest” in a Bottom Squat Hold

Paced out of the gate much better knowing what was in store. Was getting 9 per round early on and was able to pick up the pace in the last few rounds even though my quads were burning something fierce coming out of the hole for those first reps of a set. Finished with 78 reps which is a +15.

Did some back mobility before I left.

Inverted

Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hypers (210#)
  • 10 Burpees

Strength

Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.

  • 2 @ +AbMat (opposite of deficit)
  • 2 @ 1.5″
  • 2 @ 4″ E30S (4 sets)
  • 2 @ 4″ EMOM (4 sets)
  • 2 @ 4″ E90S (7 sets)

That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.

Accessory

6:00 EMOM

  • 10 Scap Pull-ups
  • + Bar Hang until 30s

Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.

Conditioning

3 Rounds

  • 1:00 Row
  • 1:00 Ball Slam (20#)
  • 1:00 Power Clean (75#)
  • 1:00 Wall Ball (14#, 10′)
  • 1:00 Rest

Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.

Get Inverted

5 Rounds

  • 0:30 Handstand Hold (facing wall)
  • 1:00 Rest

Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.

Tall Reps

Was awake early. Got to the gym a little early.

Warm-up

  • Crossover Symmetry Activation
  • Banded Back Mobility
  • Tabata Burpees (did 4 each round)
  • 2 sets of my Snatch warm-up routine (20kg)
    • 5 Muscle Snatch
    • 5 Snatch Press
    • 5 OHS

Tall Snatch

  • 2x3x40kg
  • 2x3x45
  • 2x3x50

Didn’t want to go heavy with my back still not fully recovered and I should be doing a lot more of these talls all the time. Held the bottom position for extra time on each rep as well as after standing up the last rep.

Conditioning

10:00 AMRAP

  • 6 Power Cleans (135#)
  • 6 Push Press (135#)
  • 12 Ball Slams (25#)

Much harder than I expected, mainly because it was push presses I think; push jerks are a lot less taxing. I did the first 3 rounds unbroken, but then had to drop the bar with 2 push presses left in round 4. Then dropped the bar after 5 cleans and did the 1+6 for the other rounds. Finished with 6 rounds, 6 power cleans and 1 push press. The ball slams were destroying me. Not a very good effort.

Get Upside Down

5 Sets

  • 30s HS Hold
  • 30s Rest

Got up nice and close to the wall and was doing well at pulling one or both feet off.

Did some more mobility work on my back to finish up.

Four & A Quarter

Went to the 5:30 class.

Warm-up

  • 20 PVC Good Mornings
  • 20 Walking Lunges
  • Bear Crawl
  • Jump Rope
  • 2×10 GHD Heel Drives

Strength – Deadlift

  • 5×45#
  • 5×155
  • 5×245
  • 5×295
  • 5×335
  • 5×365
  • 5×395
  • 5×425

Hit my goal for the day. That is the highest I have recorded for a set of 5 since using Beyond the Whiteboard. I found a 5×435 in my logs that I did over 2 years ago. It was shortly after I pulled my lifetime max of 515.

Conditioning

5 Rounds

  • 8 Power Cleans (155#)
  • 30 Double Unders
  • 30s Plank

I did two sets of 4 touch-n-go every round on my cleans. Tripped on dubs once in the 3rd round after 18. Did planks on my hands. Finished in 7:40. Felt really good.

Tabatas

  • 8 rounds of Wall Balls (20#)
  • 1:00 Rest
  • 8 Rounds of Ball Slams (30#)

I got 10 wall balls every round. Slacked off on the ball slams because my shoulders were smoked! Did 7 sets of 7 and finished with an 8.