Tag: Crab Slider

Finally Satisfied

I’m pretty sure I displaced a rip in my back yesterday during the lifts. It’s not extremely painful or anything, but uncomfortable. Went in at 12 with the crew.

Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 5 Muscle Snatch (45#)
  • 5 OHS (45#)
  • 5 Squat Snatch (75#)

E3M – 6 Sets

  • 5 Squat Snatch (95#)
  • 8 Strict HSPU

I didn’t go heavy knowing what was coming next and figured it would allow me to push a higher rep count on the handstand push-ups. Picked a good number for those as each set took a bit longer, though all unbroken.

Conditioning

Warmed up with 6-4-2 @ 95#, 3-2-1 @ 115#, and 3-2-1 @ 135#.

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 S2OH (155#)

A hero workout I’ve always been disappointed with. Since it’s on the heavier side I expect to be capable of a decent time. After my recent thruster experiment in 17.5, I decided to try a new DT strategy today. Take more breaks to prevent the long breaks. I also was going to go lower on my hang cleans since it worked out well when we did the DT Chipper during Open prep workouts. I taped up my thumbs, strapped on my belt, and was ready to grind away.

Started out 6-5 deadlifts, then 1 deadlift and 4 cleans, 4 cleans, and finally 1 clean with the push jerks. Dropped the bar at 1:16. Oh boy! Seemed fast but I felt ok. Breaks were naturally longer after that and it was about 3:05 when I finished the 2nd round. I stuck to the same rep scheme and it was working well. Third round was done just under 5:00 and 4th around 7:00 I think. After dropping the bar I picked it right back up without rest to get in the 6 deadlifts. I think I still took a break after 5 more. But then I went 5 cleans instead of 4. To finish it off I went straight through the final 4 cleans and the push jerks. Finished at 8:36 for a 1:26 PR!! Finally something I’m happy with. It ranks at a level 93 on BTWB.

Midline

E2M – 5 Sets

  • 10 Crab Sliders

I skipped out on some curls and dips everyone was doing since I get enough of that in the Push Only program.

Performance Plus

Traps and neck are sore from yesterday. Legs seem fine from the squats though. Had a last chiro appointment to make sure everything was smooth sailing. Wanted to get in workouts at home, but while I was out figured I might as well just walk over to the gym. I started the Push-Only program for real today.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 4x8x170
  • 3x12x185

It seems weird to do the working sets of 8 and then what seems like should be drop sets (supposed to be to failure in 10-12 reps) have to be heavier. I was too light on them.

Close Grip Bench Press

  • 12×135#
  • 12×150
  • 12×165

These were supposed to be the same failure in 10-12 reps but I wasn’t really sure what I was capable of. When I did sets of 12 with 115 and 120 recently I wouldn’t call it easy. These weights were no issue though.

Accessory

  • DB Tricep Rollback
    • 15 with 20#
    • 15 with 25
    • 15 with 30
  • 3×15 DB Side Raises (10#)
  • 3×15 DB Bent-over Side Raises (10#)

Definitely hit failure on that final set of JM Press! The last 5 were some ugly reps.

Performance Plus

Last week I saw Pamela Gagnon of CrossFit Gymnastics was pairing up with The Barbell Physio to launch a new prehab program. Only being a 10-20 minute time commitment caught my eye.

https://www.instagram.com/p/BSRuUPxjfOU/

The program dropped already on The Barbell Physio site! Couldn’t believe it came out so quick, unlike the Brute Gymnastics program which they’ve been promising for about 2 years. They’re giving a 14 day free trial so I’m going to add it in the days I do this Hybrid Push-Only program and see how it goes.

  • Pec Minor Soft Tissue Mobility: 2x 20-30 seconds each side (video)
  • Crab sliders: 3:00 Tabata (video)
  • Overhead Snatch Shrugs: 3x10x45# (video)

Pretty simple stuff and easy to get through. I paused for a quick 2 count in each shrug.

Conditioning

  • 20:00 Airdyne

Wore my Garmin to keep an eye on my heart rate and keep it aerobic but it was only reading 101 for some reason. I’ll have to try a software update. I kept the RPMs at about 72-73 based off the pace that worked for my 30 minute “ride” last week. Did 11.59km.