Felt a little tight when I woke up this morning. Went to the 9am class and I’m off work for the day to attend a wedding near Detroit.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
15 Reverse Hypers (210#)
3 Sets
Banded shoulder stretch
15s OHS Hold (45#)
5 Burpees
2 Kneeling Jumps (4″)
6 RDLs (45#)
2 Kneeling Jumps (8″)
6 RDLs (155#)
Went closer with my grip on each OHS hold.
XWOD
E2M
6-6-6-6-6-6 RDL (225#)
2-1-2-1-2-1 Kneeling Box Jump (2 x 12″ & 1 x 13.75″)
Been far too long since we did some of this stuff. Was nervous with the jumps but made them all. Double overhand grip is a lot tougher with that extra 40# on the bar. Tried one set with a hook grip, which sucked.
Conditioning
E5M – 5 Rounds
200m Run
10 OHS (95#)
20 GHD Sit-ups
Fast runs since there was plenty of time to recover. Was taking about 45 seconds each time to get into the gym and run across to where my bar was. Snatched into the first rep each round. First few rounds were done in about 2:15, but was closer to 2:40 in the final round because the GHDs got slow. I came up with this last night and it worked pretty well. Nice to do some faster runs.
Accessory
3 Sets
12/12 Kroc Rows (53#)
Not enough time in class, but Ashley was staying after to do these, so I did too. Otherwise I probably would have skipped out on them even though I really need them.
Yesterday walked the golf course and the app said I was close to 7 miles. I guess I spent more time than usual walking back and forth trying to find my ball. First time of the year where we really got to feel the heat of the back 9 at Sawmill when you get out there in the trees with no breeze. Drank a lot more water than I have been and wore my Oakley’s instead of cheap sunglasses. Seemed to help prevent getting one of those sun headaches I often have trouble with. Also did a 45 minute ROMWOD at night. My legs were feeling a little tired all day after the Sunday workout and run.
Pre-workout
I was coaching this morning so got in early for my warm-up and snatches before class started.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Reverse Hyper (210#)
Weightlifting
E2M – Squat Snatches
4×45#
4×75
4×95
2×115
2×135
2×155
6 sets of 2×175
I wanted to get in 10 total sets, so planned on 4 sets with 175#. Set the clock for 12 rounds just in case it was feeling good. It was, so I kept going. Of course then I rush the 2nd rep in the 5th set and don’t get it pulled into the slot. Stepped right back up and hit it though. That was the only miss. When I exaggerate those knuckles down it really helps me keep it close and feels so much more solid. I did power snatch the final rep, but then stood up and did an OHS with it. Feeling a lot more solid snatching lately.
With Class Warm-up
3 Sets
20 Push-ups
10 Band Pull Aparts (green)
Gymnastics
Max Set – Pull-ups
2:00 Rest
3 sets
50% of Max
2:00 Rest
Regular kip again and wore the leather grips. I’m going to look for some new type of grips at Regionals this weekend. I knocked out 30 reps much easier than the 26 a couple weeks ago. That was good, so dropped off the bar; I’ll take the 4 rep PR. Did the 3 drop sets at 15 reps without any trouble. Really happy with how fast pull-ups came back. I think spending some time on ring rows when I was scaling helped out, not to mention more of the Pendlay and landmine rows lately. Wish I could butterfly though. 😦
Conditioning
4 Rounds
200m Run
10 Power Snatch (95#)
Holy shit did I underestimate this one. Went out running fast thinking it would be a quick one. Goal was unbroken on the snatches every round and that jacked my heart rate sky high, making it difficult to push the runs. Really wanted to put the bar down in the last 2 sets but held on. Finished in 7:20 and I guess I ripped open a finger in the process. Dammit!
Cooled down and did Crossover Symmetry Plyo.
Out in the garage for a quick afternoon session to catch up on Monday’s strength work.
Warm-up
3 Rounds
1:00 Air Dyne
30s Bottom Squat Hold
10 Back Squat (45#)
8/8 Landmine Rows (45#)
10 Back Squat (135#)
8/8 Landmine Rows (55#)
Strength
E3M – 6 Sets
12 Back Squats (185#)
8/8 Landmine Rows (65#)
It’s hot in the garage now that summer has finally arrived. This combo wasn’t easy today but not as hard as I was expecting.
Murph Work
7 Sets
20s Push-ups
30s Rest
Went 20-20-17-17-13-12-12 for 111 total with all reps being chest-to-deck. Might as well do the extra work now so it seems easy during Murph on Monday. Already had done 3×20 this morning too.
Worked last week so went with the pancakes again for breakfast topped with almond butter and maple syrup. These Kodiak Cakes Power Cakes are the bomb!
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Wall Squats
Conditioning
“Nancy”
5 Rounds
400m Run
15 OHS (95#)
Exactly 2 years ago, to the day, I did 16:58. At the time I hadn’t done any overhead squats in months when I was coming back from a shoulder impingement. I lost the bar on the 12th rep in the final set too.
Tried to start out fast on the run to buy some time and still push the other runs too. They did slow down though and then I picked it up in the final 200 meters. Didn’t want to have any drops with the bar that was for sure. I went right into a squat snatch on the first rep of every set. OHS felt really good, which I think has a lot to do with all of the shoulder and upper back work I’m doing. If I could improve my cycle time on the squats that’s where I could make up some more time. Wish I had worn my Garmin to be able to know round splits. Final time was 13:35, a PR by 3:23!! Run, run, run, run, run! Another monster running WOD PR.
Strength
E2M – 5 Sets
6 Pendlay Rows (145#, normal grip)
6 Good Mornings (145#)
Gymnastics
4 Tabata Rounds
20s L-hang
10s Rest
1:00 Rest
4 Tabata Rounds
20s HS Hold (facing)
10s Rest
Was on the rings for a L-sit in the first round but it was hurting my shoulder so switched to L-hangs. All done with bent knees up. Cart-wheeled up to the handstand holds since I did them facing the wall. Not much rest other than to quickly shake out the arms, but it kept me feeling fresh. I felt really solid in the hollow with just my toes on the wall an my nose right up close.
Murph Training Bonus
8 Round Tabata
20s Bottom to Bottom Air Squats
10s Rest
I did 11 reps for the first 6 rounds and took the extra rest, which wasn’t much extra by the 6th time through. Then went faster with 13 and 14 reps in the final 2 rounds. 93 total for a 6 rep PR. I don’t know of anything else that gives this kind of burn in the legs. This little 4 minute grind is starting to grow on me.
Finished with Crossover Symmetry Iron Scap since I had skipped it a couple of times this week already.
Run
With golf tomorrow and feeling good, I ran in the evening with a single goal of going at least 30 minutes and keeping it close to a 10 minute per mile pace. When I finished up, it was 3.26 miles in 32:37, which Runkeper says is exactly a 10:00/mile pace! I never got much slower than that overall either, so maybe I’m starting to get the hang of run pacing for once in my life. Doubt it though.
Not much sleep since I was up playing around with a little home network server project.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
15 Reverse Hypers (210#)
3 Sets
10 Thrusters (45#)
10 PVC pass-thrus
20 Mountain Climbers
Strength
E3M – 6 Sets
11 Shoulder Press (95#)
6/6 Bulgarian Split Squats (95#)
Didn’t even need any extra warm-up after those thrusters. The presses were getting rough in the 3rd set! Hope it was just the lack of sleep and early morning. First time trying split squats with a bar on my back. Worked well.
Conditioning
Every 30 second Death By 2 MB Cleans (20#)
1st 30 seconds – 2 reps and rest with what it left
2nd – 4 reps
3rd – 6
… adding 2 reps each 30 seconds until failing to hit the assigned number of reps
Wasn’t bad until 10 and then you’re basically going with no rest. I finished the set of 12 and got 12 of 14. All sets unbroken because you have to; no time to waste in 30 seconds.
1 Mile Run
Been a long time since I tried to push a mile. Wanted sub-7, but only managed a 7:08. I’m so bad at pacing. Should have paid closer attention to the pace on my watch. I would love to get this under 6 by the end of the summer.
Finished up with Crossover Symmetry Iron Scap and will ROMWOD tonight.
More Running
Forgot I had a chiro appointment or I would have went to the gym in the evening and saved a drive out that way (it’s night by the gym). After finishing up with work I decided to head out for a run. Maybe I just needed to learn what it feels like to run again because the paces are getting so much easier every week and I don’t even realize I’m going faster until I check the watch. Went 2.66 miles in 24:10, which is just over 9 minute miles. It’s night and day to compare how that run felt compared to the 11 minute miles I started with 3 weeks ago. Average HR of 144 (bit inflated due to a bad reading for 90 seconds around 1 mile in) is higher, but it felt fine.
Morning 8am session in the garage to catch up on some of the Monday programming.
Warm-up
2 Sets
5s of StrongFit Tricep & Bicep Openers (8#)
10 Back Squats (45-135#)
8/8 Landmine Rows (45-55#)
20s L-hang (supinated grip)
Strength
E3M – 6 Sets
11 Back Squats (185#)
8/8 Landmine Rows (65#)
Yuck! One more week with sets of 12. I’m having to focus less on recruiting the other muscle groups in my squats as it’s starting to become automatic. Noticing a lot more explosiveness out of the hole late in the sets as I fatigue. I really like these rows a lot more than Krocs, which are easier to cheat.
Gymnastics
6 Sets
20s Pull-ups
30s Rest
Did them all with a regular kip and felt like I had a much better rhythm than in the half Cindy last week. Didn’t wear any grips because I need to get these hands conditioned again. My first four sets were 11 unbroken, then 7-2, and 6-3 for 62 total reps. Being forced to do a regular kip instead of always doing butterfly once you can do them is a good reminder to vary your movements.
Rested to catch my breath and then did Crossover Symmetry Plyo.
All snatches to a full squat. The warm-up complex was done without dropping the bar. Drop and reset after each rep with the doubles. Was programmed for 6 sets so my goal was 185. It was feeling good, so I went for one more set. Huge save on the final rep with the bar way out in front of me on the left side. Shoulder work must be paying off because I never really save anything that heavy and I was able to pull it in, be patient to stabilize it, and stand it up. I think the 185 and 195 are both PRs for a squat double, but I don’t keep track of those that close so not sure.
Gymnastics
Max Diamond Push-ups
2:00 Rest
3 sets
@ 50% of max
2:00 Rest
Got 40 and did drop sets with 20. All reps with chest touching diamond.
Conditioning
10-8-6-4-2 Burpees
400m Run
Did the burpees outside which makes the run a little short. Took me 10:07.
Yesterday I walked 18 holes of golf. It’s already getting easier on the legs. I’m still feeling at least a couple very short back twinges during a round and they usually aren’t during swings. Happens when I’m standing around, lining up a putt, or pulling a club out of the bag. Not pleasant. I also did a 45 minute ROMWOD last night.
In to the gym at 9 this morning for some lifting.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Reverse Hypers (210#)
Spilled my damn shaker all over the floor so took me longer than expected to get lifting.
Weightlifting
5 Muscle clean
5 Shoulder press
5 OHS (close grip)
5 Front squat
Did 2 sets through the complex with 20kg and 30kg.
5 Squat clean
5 Push press
Did 2 sets through with 40kg and 50kg.
Clean & Jerk
3x60kg
3×70
3×80
2×90
100
110
115
120
All squats and split jerks. Haven’t lifted either heavy in quite some time so the weights felt heavier than they should.
Skipped out on the class warm-up and didn’t need to hit any extra front squats.
Strength
10:00 EMOM (alt)
5 Front Squats (185#)
10 Cal Row
Conditioning
Partnered up with Bryan.
2:00 AMRAP Push Press (135#)
2:00 AMRAP Squat Cleans (185#)
2:00 AMRAP Burpees
5:00 AMRAP Wall Balls (30#, 10′)
We used the jerk blocks for the push presses and alternated every 3 reps to get through 45 total. All singles on the cleans for 20 total reps. Five burpees at a time for 35 total. Then sets of 10 wall balls for 123.
E2M – 6 Sets
70m Sprint
Took it easy on the first, pushed for 3, and then slowed it down for the final 2.
Did Crossover Symmetry Iron Scap before heading home.
Headed out for a run in the afternoon in between watching some Regional action. Went 3.05 miles in 30:11 and had negative splits each mile. Getting easier and easier each time I lace ’em up. Average HR of 135 and max of 149.
Will get in ROMWOD and maybe even a double dose since I put in a lot of volume on the legs today.
My outer pecs and lats are definitely sore from the last couple of days. Might as well hit them again with a half Cindy! Got in a little early before the 9am class for my prehab/rehab stuff.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Reverse Hyper (210#)
3 Sets
10 Rapid Toe Touches
20 Hollow Rocks
50s Bottom Squat Hold
RDL
10×45#
10×135#
Strength
E2M – 6 Sets
10 RDL (185#)
8 Weighted GHD Sit-ups (20#)
I did my Romanian deadlifts while standing on 55# competition plates today since I’ve been getting to the ground with a lot of my reps lately. Actually even got to the ground on some in the late rounds. By adding in these GHDs I really work up a sweat and the work rest ends up being pretty much exactly 1:1.
Conditioning
10:00 AMRAP of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run
My body didn’t know what the hell it was doing on the bar. A lot of the reps were some type of hybrid between a shortened regular kip and a butterfly, or maybe even a little bit of a strict pull-up at times too. Push-ups started to slow around round 8. Air squats were surprisingly pretty good and didn’t slow down too much that I noticed. Even had enough to speed up in the 11th and 12th round. I ended up with 11 full rounds, the pull-ups, push-ups, and 4 of the squats.
No extra rest so I took off running when the clock went off. The first half mile was rough but then I settled in and felt much better on the way back. Took exactly 9:00 according to Garmin, but the import into RunKeeper has a decreased distance and time for some reason. I don’t believe the HR data though, which says I averaged only 112 bpm. Maybe because I was already so sweaty from the half Cindy it was having a hard time reading my wrist.
My best full Cindy is 22+5, so probably would have been close to that with 10 more minutes. I’m sure the last 2 days of upper body volume is part of why push-ups started to slow so early. Hopefully can build up some more endurance there over the next couple weeks.
Forced myself to get in Crossover Symmetry Plyo before I left the gym.
Went out to the garage before dinner and jumped on the Air Dyne for 30 minutes, going 9.25 miles. Just a recovery type page. My heart rate was pretty stable right around 100 bpm the entire time.
I’ll do ROMWOD tonight and it’ll mark exactly a month straight without missing a day. Really enjoying it and seeing solid results.
Legs seem to be a little tired this morning. At around 9am I went out in the garage to get in some strength work I missed yesterday.
Warm-up
2 Sets
5s of StrongFit Tricep & Bicep Openers (8#)
10 Back Squats (45-135)
30s Bar Hang (supinated)
30s Front Leaning Rest (rings)
It’s much harder to hang with that reverse grip. I had my feet touching the ground some because I was inside my power rack which is shorter. FLR (think plank) on the rings is a different feel. Tried to rotate my wrists out to put the shoulder in more external rotation.
Strength
E3M – 6 Sets
10 Back Squats (185#)
10/10 Kroc Rows (50# DB)
These squats are getting rough. A few more weeks before we start putting some real weight back on the bar. I don’t know why I thought I needed to go an extra 2 reps per side with the Kroc rows since the dumbbell was only 3# lighter than the kettlebell I’ve been using at the gym.
6 Sets
20s Push-ups
30s Rest
Didn’t want to game it, but did a little bit, leaving 2-3 seconds in the first 3 rounds. I got 20-20-17-17-14-13 for a 101 total.
Went to the 5:30pm class.
Warm-up
Crossover Symmetry Activation
3 Sets
10 PVC Pass-thrus
20 Push-ups
10 Band Pull-aparts (green)
20 Mountain Climbers
I was feeling the fatigue in the push-ups after this morning.
Weightlifting
2 3-position Snatch DL + 1 Snatch + 1 Hang Snatch
45#
75#
95#
115#
Snatch + Hang Snatch
125#
135#
145#
155#
165#
175#
Not sure if I’ve done 175 from the hang before. Definitely tough as the 2nd rep in the complex. Called a win there and stripped the bar.
Gymnastics
Max Pull-ups
2:00 Rest
3 Sets
40-50% of Max
2:00 Rest
Had to go with a regular kip due to my shoulder still and holy shit they are so much slower than butterfly. Wore gymnastics grips and for some reason the bar was really rubbing on the inside of my first finger down that whole side to the crease of the thumb. More on the right hand than on the left. Don’t remember feeling that before, but wonder if had anything to do with wearing the grips. Made it to 26 reps for a 5 rep PR actually. Shows I never really test these that my PR of 21 was during Fran. I did 23 unbroken butterfly chest-to-bar pull-ups a few months ago so I know 26 isn’t up to par for me. Did 3 drop sets of 13 unbroken. I can tell I haven’t been doing pull-ups because this was much harder than it should have been at those numbers.
Conditioning
4:00 AMRAP
Burpee Box Jump Overs (24″)
Started out at a pretty good pace getting about 14 in the first minute. Slowed a bit in minutes 2-3 and then turned up the pace in the final minute for 47 total reps. When I got into the last 30 seconds I really started to quicken the box over and drop into the next burpee. Didn’t want to do that too early and burn out.
Finished with Crossover Symmetry Iron Scap and will ROMWOD.
When I woke up and started moving in bed I was feeling some pretty good pain in my shoulder. Or maybe that was a dream because I seemed to be fine after actually getting out of bed. Legs feeling a little fatigued.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Wall Squats
10 Reverse Hyper (210#)
10 Close Grip Bench Press (45#)
12 OH Walking Lunges (55#)
10 Close Grip Bench Press (95#)
12 OH Walking Lunges (55#)
Strength
E3M – 5 Sets
10 Close Grip Bench Press (135#)
12 OH Walking Lunge (55# plate)
Accessory & Midline
5 Sets
5 Pendlay Rows (155#, supinated)
5 Evil Wheels
Conditioning
10:00 AMRAP
5 Bar-facing Burpees
5 Power Cleans (95#)
5 Push Press (95#)
Some similarities to 16.5, but felt much better without the big sets and without the squat part of thrusters. Was holding steady at under a minute per round pace and picked it up at the end to finish exactly 11 rounds with a second to spare. Everything unbroken and was able to stick with push presses all the way.
Bonus!
Tabata
Bottom to Bottom Squats
Did sets of 10 for the first 6 rounds and took the extra “rest” in the bottom position. Then kept moving in the final 2 rounds to get 13 and 14. Finished with 87 for a 9 rep PR. Coming out of that bottom hold for the final 4 rounds really is a hell of a burn.
Finished with Crossover Symmetry Plyo and will do ROMWOD at some point.
My upper back and traps are sore. Maybe from the plank walks? Or maybe pulling the cleans since I haven’t done much of them lately?
Warm-up
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
15 Reverse Hyper (210#)
3 Sets
10 Squat Jumps
10 Band Pull-aparts (green)
20 Plyo Lunges
9 Back Squats (45#)
8/8 Landmine Rows (45#)
9 Back Squats (135#)
8/8 Landmine Rows (55#)
Those squat jumps and lunges got the legs burning!
Strength
E3M – 6 Sets
9 Back Squats (185#)
8/8 Landmine Rows (60#)
Tried to activate my hamstrings and glutes again. Bumped up the weight on the landmine rows. Drenched by the end of these.
Conditioning
Regional 11.3
21-15-9
Deadlifts (315#)
Box Jump (30″)
Wasn’t sure if I would go Rx on this, especially since I haven’t pulled over 300 in about 7 weeks. Felt ok warming up and knew I’d be good if I broke it up. Warmed up with 5×185, 3×225, and 3×275 on the bar. I’ve only done this once before (8:32) and completely underestimated the deadlifts, so today I went with all sets of 3. Worked much better and finished in 7:56 (36 second PR) not feeling nearly as bad as I did 2 years ago.
Gymnastics Strength
MAX Push-ups
Rest 2:00
2 Drop Sets w/ 2:00 rest
Started dying in the low 20s but held on for some more slow reps and ended at 35, which is far from my best. Was going to shoot for 15 in the drop sets, but breezed through that so did 20 both times. That extra rest time after the “max” set I think helped to recover more from the metcon.
Will do ROMWOD this afternoon (and did end up doing Crossover Symmetry Iron Scap in the evening). Movie time tonight for Captain America: Civil War!
Nick Momrik's Fitness Logs 