Tag: clean

Sets of 5 or 3?

Walked 18 holes yesterday on a cooler day when it misted/drizzled off and on the entire round. Tt was actually quite comfortable though with pants and a long sleeve t-shirt under my golf polo. Instead of going to class today I decided to do yesterday’s programming because I need the squat work. Out in the garage around 5pm.

Warm-up

2 Rounds

  • 1:00 Airdyne
  • 10 Air Squats
  • 10 Shoulder Rolls (PVC)
  • 10 Good Mornings (PVC)

Strength

Back Squats

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 3×195
  • 5x3x225

I squatted off jerk blocks, so it was like an extra half rep each set. Need to get my new rack installed this weekend.

Conditioning

Warmed up my power cleans with five at 45# and at 95#.

15:00 AMRAP

  • 30 DU
  • 15 Power Cleans (115#)
  • 30 DU
  • 15 T2B

Started with 3×5 on the cleans, then went 5×3 for 3 rounds, and 3×5 in my 5th round. I had debated on 3×5 or 5×3 for toes to bars, but stopping at 3 felt right during the first round so I did 5×3 every round without issue. I think I’ve mentioned plenty of times how I don’t like the bar in my garage. I only missed one double under, at 14 in the first set of round three I believe. Finished four full rounds, the dubs, cleans, and 8 more dubs for 4+53. If I was going to do it again I might stick with the power clean sets but try doing 3×5 T2B throughout.

Shoulder Said No

Walked 18 holes yesterday. Finally a break from the heat and humidity! Went to the 4pm class today. Did some hanging on the rings and tried some swinging and my shoulder was complaining, so no ring muscle-ups yet.

Warm-up

  • 1:00 Assault Bike
  • 10 Burpees
  • 10/10 Step-ups (26″)
  • 2×10 Kip Swings
  • 6 Power Cleans (45#)
  • 6 Power Cleans (95#)
  • 3 Power Cleans (135#)
  • 3 Power Cleans (165#)
  • 1 Power Clean (185#)

Weightlifting

10:00 EMOM

  • 3 Power Cleans (195#)

These were all TnG reps. Was confident in the weight because we did the same exact thing several months ago and I had used 90kg (198#) that day. Maybe should have tried 205# today. I kept thinking about adding weight after the 5th minute.

Conditioning

4 Rounds – With a Partner

  • 400m Run
  • 30 Alternating Arm Dumbbell Snatch (50#)
  • 20 Burpee Box Jumps (24″)
  • 10 Bar Muscle-ups

Paired up with TJ. The run was together and then we split everything else right down the middle. I was hoping to be able to do 3-2 on the muscle-ups each round because I hadn’t even done two in a row since the Open! I felt good up there, so I did all 5 and then really pushed to get through each round unbroken. Surprised myself and was getting really good hip action to catch high. Of course my running was terribly fucking slow though. Finally in the last round I decided to pass the DB in the air and it wasn’t that bad, so mad I didn’t do it every round. TJ started out doing 5 pull-ups and 5 push-ups in place of muscle-ups, but upped to 10+10 after the first round, which was a better scale and gave me a little time to breathe after I finished the burpee box jumps. We finished in 24:06.

Muscle It

Got rained out for golf yesterday so it turned in to a rest day. I thought about going for a walk but it was fucking hot and humid.

Warm-up

  • 400m Run
  • 5:00 Stretching
  • 10 Hang Muscle Clean (45#)
  • 10 High Hang Power Clean (45#)
  • 10 Hang Power Clean (45#)

Weightlifting

Hang Power Cleans

  • 2x3x95#
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×195
  • 3×205
  • 3×215

Maybe my legs are coming back? Look like that was a PR.

Conditioning

  • 400m Run
  • 10 Muscle Cleans (155#)
  • 40 Push Ups
  • 80 Wall Ball (20#, 10′)
  • 40 Push Ups
  • 10 Muscle Cleans (155#)
  • 400m Run

I had planned on scaling back to 135# but Tom was going for it, so I had to do it. Heavy cleans are my thing anyway and I’m glad I Rx’d it. Paced the first run, did all singles on the cleans. All push-ups were done in sets of 5. I started out with 3×10 wall balls and pinning the ball against the wall for a 3 breath count instead of dropping it so I could go right into my next set. Then after those first 30 I started doing sets of 5 with a drop. I’d take a step back, breathe, step in, and pick it right back up. I think it helped keep me going when my legs and arms were starting to feel some fatigue. Same 5s on the push-ups and single cleans. Tried to pick up the pace on the run but I just can’t seem to do it when I’m breathing heavy like that. I did get a side stitch on the 2nd lap though, so I must have had some push. Finished in 14:23.

Having muscle cleans in a metcon was very different. I’ve done them plenty of times for lifting work, but never fatigued like that. Had a mental challenge to it as well because you really had to make sure not to drop under the bar.

Strict Sixty

Sold my power rack yesterday and did a bunch of clean up in the garage. Was exhausted last night. In for open gym at noon today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 5 Power Cleans (45#)
  • 5 Shoulder Presses (45#)
  • 5 Power Cleans (95#)
  • 5 Shoulder Presses (95#)
  • 5 Power Cleans (135#)

Conditioning

20:00 EMOM (alt)

  • 5 Power Cleans (165#)
  • 6 Strict HSPU

Did something like this almost 2 years ago when we were doing the Hybrid Open prep, but it was 185# back then. I’m not in that kind of shape, so scaled back the weight, but bumped up the handstand push-ups from the five I did. Had my belt out in case I needed it, but never put it on. Had to be a little more careful with the last 2-3 rounds when my back started to get tight. Was able to do everything unbroken though. Not sure I would have got through every round if I had tried seven HSPU. Sixty strict handstand push-ups is a lot!

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Didn’t even make it through two unbroken rounds today, but was almost 30 seconds faster than the last time doing this. 4:34 today. Tough with a tight back.

Kayak

We rented some kayaks for a couple hours over in Midland. Beautiful day for it!

Leet

Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.

Active Life – Shoulder Abduction 12

**Accumulate 2:00 OH Hold with 80-100% of shoulder press

4 Rounds

  • 30s Overhead Hold (135#)
  • 1:00 Rest

That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Push-ups
    • 10 Good Mornings (PVC)
    • 20 Single Unders
    • 20 Double Unders

Weightlifting

Power Clean – TnG Triples

  • 2x3x45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 2×230

I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.

Conditioning

  • 50 Calorie Row
  • 50 HSPU
  • 50 Sumo Deadlift High Pulls (95#)
  • 150 DU

Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.

Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.

Mobility

Tricep smash with barbell for about six minutes.

Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.

Hang Needs Work

Legs seem a little tired today. My upper body is almost over the DOMs. Went to the 4pm class again.

Active Life – Shoulder Abduction 9

3 Sets

  • 8/8 Knee Supported Shoulder External Rotation (5# plate)

Warm-up

2 Rounds

  • 3:00 Airdyne
  • 30 Air Squats
  • 10 Inchworms

Weightlifting

Hang Power Clean

  • 2x5x45#
  • 5×95
  • 3×135
  • 3×165
  • 1×185
  • 1×205
  • 1×215
  • 1×225
  • 1×235

I chickened out on my first try with 235 and then got it after resting a few minutes. Much lighter than I can do from the floor, so I guess I need some work on my hang lifts.

Conditioning

The Chief – 5 Cycles

  • 3:00 AMRAP
    • 3 Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

I’d only done this Rx once before over three years ago, going 5+1, 2x 4+16, and 2x 4+9.

Today I did 5+3 for the first four cycles and 5+2 for the last. I had a really good push from Tom in class today or I would have let myself get slower. After the 2nd or 3rd cycle I realized I could keep track of my rounds and didn’t need to move power chips, so those first cycles could have been better. According to how BTWB adds it up, today was 26.556 rounds and my last attempt was 24.296 rounds, so this was a pretty big PR for me.

Ranks an 89 on BTWB and I’m thrilled anytime I’m around 90, especially with this one dominated by bodyweight movements. I think my new bodyweight of 200 pounds suits me much better than the 210-215 I’d been carrying around the last few years. Will I be able to stick to this weight as I get some of my strength back though?

72 Pull-ups

Went to the 4pm class.

Active Life – Shoulder Abduction 5 & 6

4 Sets

  • 10 Knee Supported Shoulder External Rotation (5#, alternate sides each set)
  • 30s Supinated Bar Hang

Warm-up

  • 1:00 Assault Bike
  • 20 Air Squats
  • 1:00 Assault Bike
  • 5/5/5/5 World’s Greatest Stretch
  • 1:00 Assault Bike
  • 10 Front Squats (barbell)

Weightlifting

Squat Clean

  • 5x20kg
  • 3×40
  • 3×50
  • 3×60
  • 2×70
  • 1×80
  • 1×90
  • 1×100
  • 2x1x105

Holy shit my squat is weak. I could barely stand it up so I stuck with 105 for a final rep. I put on my belt for the last one, which helped my midline and did feel better. I can power clean that shit all day long, but can barely stand it up now.

Conditioning

  • 30-24-18 Pull-ups
  • 100-75-50 Air Squats

After the swings and T2B felt okay yesterday I figured I’d give regular kipping pull-ups a try today. Wasn’t going to do butterfly and put all that strain on my shoulder though. The last time I did pull-ups was on April 1st, so over 4 months ago! It had been so long when I pulled out my grips I remembered I hadn’t been able to completely break them in.

The reps are a 2x scale from the Rx of 15-12-9 muscle-ups. Maybe doing pull-ups when there are 72 reps wasn’t such a good idea, but I’ll find out how the shoulder feels over the next few days. Going in I thought it would be a good goal to be able to do three even sets each round and surprisingly I was able to do the 3×10, 3×8, and 3×6 without any trouble. My air squats were slow but controlled and I kept moving through each set. Finished in 13:06.

After class I jumped up and did a bar muscle-up, which felt fine too. Something is still going on in my shoulder, but if I can do movements without pain I’ll try.

Pulling on the Rope

Played 18 holes today, but didn’t walk with the heat. Went to the 4pm class.

Shoulder Flexion 5

4 Sets

  • 50m Single Arm OH Carry (44#)
  • 30-60s Rest

Warm-up

  • 400m Run
  • 3 Sets
    • 5 Rope Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Weightlifting

Squat Cleans

  • 6×45#
  • 4×95
  • 4×135
  • 2×165
  • 2×185
  • 3x2x205

Plenty heavy for the day. My squats are weak and I’m not risking a back tweak before my bro’s wedding this weekend.

Conditioning

  • 400m Run
  • 9 Power Cleans (165#)
  • 18 Rope Pull-ups
  • 400m Run
  • 7 Power Cleans (165#)
  • 14 Rope Pull-ups
  • 400m Run
  • 5 Power Cleans (165#)
  • 10 Rope Pull-ups

The runs always feel slow and probably are. I think the clock said 2:00 when I came in on the first one. Quick singles for all of the power cleans. I scaled back from 185# to keep the pace up and again to not risk my back. I split up the rope pull-ups to keep things even with one hand higher on the rope. 5-5-4-4, 7-7, and then my grip was giving out, partially due to a cut on my thumb, so I went 5 and 2-1-1-1. It was kind a of a jumping rope pull-up, but still a lot of pull. Finished in 11:05.

Happy with my loading and scaling choices lately, especially with the switch to this Ben Smith affiliate programming. Keep moving and keep the intensity high.

 

Too Heavy

At the gym at noon.

Warm-up

  • 3 Sets
    • 15 pushups
    • 10/10 Single Arm DB Push Press (35#)
  • 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk
    • 2×45#
    • 2×95
    • 125
    • 155

Conditioning

E30S – 10:00

  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Push Jerk

I originally wrote this with 185# as the weight, but switched to 175 today. Still too heavy. I was starting to struggle in the 6th or 7th round I think. Held on through the first 10 rounds, took one 30 second round off as I stripped down to 155, and then finished with 10 rounds at that weight. Definitely much harder than I expected. But good to push it with some weights again.

Midline

5 Rounds

  • 15 Sit-ups
  • 20 Russian Twists (45#)
  • 30 DU

Missed a double under after 6 in the first round but then the rest were unbroken. Finished in 6:27.

Getting Better at Burpees

I golfed on Friday, got busy working on the truck both Saturday and Sunday, and golfed again yesterday. So with the run last Thursday I hadn’t been in the gym or garage since Wednesday. Made myself go to the 4:30 class today, even though I should be pushing to get through these last 4 Active Life workouts.

“Warm-up”

5 Sets

  • 4 Tall Muscle Cleans
  • 4 Hang Power Cleans
  • 4 Power Cleans
  • 8 Burpees

I did 3 sets with the bar, then 75# and 95#.

Weightlifting

Power Clean

  • 3×135#
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3×235
  • 3×245

I think I did TnG through 205 and then dropped every rep at the heavier weights. According to BTWB that was a PR triple for me, which I thought might be the case. With 245# I caught with really wide feet on the 2nd rep and didn’t have my elbows all the way under with the 3rd, but was able to save it.

Conditioning

5 Rounds

  • 8 Hang Power Cleans (135#)
  • 12 Bar-facing Burpees

Chose not to Rx with the 165# since I already had in a bunch of cleans and then I could focus more on the burpees. Michelle gave me a good push because she Rx’d with the 110# so I couldn’t let her beat me. It was neck and neck but I was able to go unbroken on the last set to get a 4 burpee lead and then held on through the burpees.

So I did the 1st and 5th sets unbroken and I went 5-3 on the middle three sets. I made myself jump all of the burpees and I didn’t take any steps before jumping over the bar, so I’d take off right from wherever I jumped up to my hands. I think I did nearly every rep without a pause between the jump up and the jump over as well. Burned like hell though. Finished in 8:37.

Golf again tomorrow. 🙂

In other news, I’ve cleaned up my eating by getting meals from Factor 75 and the food is amazing. I was down 8 pounds already on the scale this morning. I haven’t been this “light” in a year and a half.