Tag: deadlift

Thruster Thursday

Getting back to my early wake-ups after managing to sleep in later for a couple of weeks. So had enough time to go through my morning routine and get to CFi early to get in heavy thrusters before the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Thrusters
    • 5×45#
    • 5×95#

Thruster Attack

Every 1:30 for 9:00 (6 sets)

  • 8×135#

Not too bad. Got me breathing pretty hard. Maybe too much rest. Will make adjustments to the plan for upcoming weeks.

Warm-up #2

  • 2 Rounds
    • 4 Inch Worms
    • 10 Good Mornings (45#)
  • Deadlifts
    • 5×155#
    • 5×245#
    • 3×315#

Strength

EMOM 8:00

  • 2 Deadlifts (365#)

Gymnastics

4 Rounds NFT

  • 4 MU
  • 5 Strict Ring Dips (right after MU)

Nice burn and got me out of breath. Have started to get the hang of pushing away from the rings at the top after finishing the muscle-up, instead of lowing back to the bottom of the dip and then falling. It’s definitely a different cycling into the next rep.

Conditioning

15:00 AMRAP

  • 10 Deadlifts (185#)
  • 10 Burpees
  • 250m Run

I got through 5 full rounds plus 10 deadlifts and 10 burpees at 14:44 on the clock. No sense starting a run. All deadlifts and burpees were unbroken.

Walked 200m to cool down a little.

Afternoon intervals on the SkiErg! Warmed up with an easy 500m in 2:23.6. I think this interval workout may have come from Athlete Cell, but I don’t remember where I saved it from.

6 Rounds

  • 20s @ 100%
  • 40s @ 50%

Rest 3:00

4 Rounds

  • 30s @ 100%
  • 1:00 @ 50%

Rest 3min

2 Rounds

  • 45s @ 100%
  • 1:30 @ 50%

I went about 1,285m, 1,280m, and 950m in each of the blocks. Was able to get down in the low 1:30s during some of the short ones. Stayed under 1:40 almost the entire time when going 100%. Went at about a 3:00/500m pace for my 50% efforts.

Shoulder Pump

My hammies are feeling tight from squatting the last couple of days I think. In for the 9am class at CFi.

Warm-up

  • Bar Hangs
  • 3 Rounds of “Cindy”
    • 5 Pull-ups (strict)
    • 10 Push-ups
    • 15 Air Squats
  • Deadlifts
    • 4×155#
    • 4×245#
    • 4×315#

XWOD

7 Rounds

  • 4 Deadlifts (345#)
  • 1 Broad Jump

Bumped up the weight 10# from last week which was 8×3. No issues with the back.

Strength/Skill

8:00 EMOM

  • 6 Thrusters (135#)

The thruster attack plan is working pretty well. Wasn’t easy but not terrible either.

Conditioning

“Helen”
3 Rounds

  • 400m Run
  • 21 American KBS (53#)
  • 12 Pull-ups

First run was about 2 minutes! Yuck. Need to be faster than that. All swings were unbroken and pull-ups were 12, 7-5, and 8-4. Finished in 10:04. I think thrusters destroyed my shoulders a bit. I couldn’t even touch my shoulders after the workout that’s how pumped up they were. Not even close to my PR time of 9:30, the only other time I did “Helen” over 2 years ago. Don’t remember what we did for the runs then, but maybe it was really short (or at least I’ll tell myself that to feel better). The bottom line is I need to push myself more when running in a metcon.

Afternoon garage time just before 4pm. Warmed up with an easy 3 minutes on the Air Dyne for 1.24km.

5 Rounds

  • 1:20
    • 15 C2D Push-ups
    • Air Dyne
  • 1:00 Rest

Was able to do the push-ups unbroken every round and couldn’t believe it. Gave me pretty much exactly 1 minute on the Air Dyne each round by the time I got on it. Distances were 0.7, 0.75, 0.74, 0.74, and 0.74 km.

Walked a half mile to cool down.

Part Two

Back at it after a rest day yesterday. I’ve been “sleeping in” a few times this week. Not sure what’s up with my internal clock. Still made it to the 9am though.

Warm-up

  • 3 Rounds
    • 12 Reverse Hyper (190#)
    • 2 Inch Worms
  • Jump Rope
  • 3 Deadlifts (135#)
  • 3 Deadlifts (225#)
  • 3 Deadlifts (315#)

XWOD

8 Rounds

  • 3 Deadlifts (345#)
  • 4 C2B Pull-ups

Slowly increasing the load for deadlifts so I don’t tweak my back again. Worked on my butterfly chest-to-bar again. Getting more comfortable with it.

Conditioning

EMOM 4:00

  • 5 Thrusters (125#)

EMOM 4:00

  • 5 Thrusters (135#)

It was a continuous 8 minutes, but 125# was feeling a little too easy, so I added weight. Should have done 135# the whole way. This is part 2 of the thruster attack that started Sunday.

Strength

3 Rounds NFT

  • 8 Reverse Hypers (260#)
  • 8 GHD MB Toss (25#)

Jumped on the Ski Erg in the afternoon.

4 Rounds

  • 1,000m Ski Erg
  • 4:00 Rest

My goal was to keep a 2:00-2:05/500m pace. Had only done 1k for warm-ups so wasn’t sure what I’d be able to maintain. My times were 4:02.5, 3:59.7, 3:46.5 (pushed that one), and 3:59.9. Walked a half mile after.

Paying Off

I’m very surprised that my legs work today. Usually after doing “Karen” I can barely walk for 3 days, so was sure that the 260 training bar thrusters would be worse. In for the 9am class at CFi. I didn’t really warm up much today other than a 2:00 squat hold.

Strength

  • 10×45# Back Squats
  • 5 Push-ups
  • 5×135# Back Squats
  • 5 Push-Ups
  • 5×185# Back Squats
  • 5 Push-Ups
  • 6×225# Back Squats
  • 5 Push-Ups
  • 6×235# Back Squats
  • 5 Push-Ups
  • 6×245# Back Squats
  • 5 Push-Ups
  • 6×255# Back Squats
  • 5 Push-Ups
  • 6×265# Back Squats
  • 5 Push-Ups
  • 6×275# Back Squats
  • 5 Push-Ups

Taking it easy so I don’t tweak my back again. Focused on not bottoming out with a butt wink. Did nice and controlled descents on the push-ups with an explode up, trying to keep a vertical forearm.

Midline

10-20-30-20-10

  • Sit-ups
  • Russian Twists (35# KB)

Not for time, but all done unbroken.

Conditioning

21-15-9

  • Deadlifts (225#)
  • Over the Bar Burpees

Did my deadlifts in 12-9, 9-6, and 9. Didn’t stop on the burpees and had a little let to push on the last round. Finished in 4:41. If I were to do it again I think I’d go for the round of 15 unbroken.

Jumped on the rower for an easy 10 minutes and covered 2,045 meters.

Hit the garage in the afternoon to use the Ski Erg. Warmed up with 1,000 meters in 4:52 and then I hit the interval workout I did on the first day I got the machine, which wasn’t much more than a month ago. I didn’t just beat my times on everything, I destroyed them.

Max effort intervals

  • 60m (0:12)
  • 2:00 Rest
  • 60m (0:12)
  • 2:00 Rest
  • 100m (0:19.7)
  • 2:00 Rest
  • 100m (0:19.3)
  • 2:00 Rest
  • 150m (0:29)
  • 2:00 Rest
  • 150m (0:28.4)
  • 3:00 Rest
  • 150m (0:28.2)
  • 3:00 Rest
  • 200m (0:37.2)
  • 3:00 Rest
  • 500m (1:45)

Although this is programmed as a continuous series of intervals, it really should be treated as 2 sections. The 1st 3 intervals (2×60, 2×100, 1×150) and the 2nd 3 intervals (1×150, 1×200, 1×500). The 1st intervals are short and very explosive efforts that will recruit your fast twitch muscle fibers. The 2nd 3 intervals are all gearing up to that final 500m max effort. The final 3 intervals are focused on creating endurance while your fast twitch fibers are fatigued.

Set PRs on every interval and if the distance repeated, I beat it again! I’ll keep track of the 100, 200, and 500 on the PR page. The first time I did this, it absolutely smoked my arms, but I didn’t get any of that today. Hopefully the improvement is a combination of hard work over the last month and improved technique, not just the latter. Walked a half mile to cool down.

Friday Grindin’

Forgot I wanted to finish off the 2nd week of Smolov Jr before class, so rushed off to get there. Hit up Crossover Symmetry Activation and got right into it the lifts.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 10x3x142.5#

I nearly missed the last one in the 8th working set, but made sure to keep tight and use the bounce on the final two sets and didn’t have a problem. One more week of the cycle and then I might reset for another one instead of testing my max.

Did some banded tricep stretching after to continue warming up.

Skill

IMG_4866Practiced triple unders for 8-10 minutes. First by just getting one at a time and stopping. I was able to get 2 in a row several times, but I need to work on slowing down the rope after the 3rd spin because it kept coming around and hitting my feet before I had time to jump again. Jump will need work too. I was kicking my feet back a lot. I think I’ll have to work on these using my Rx rope instead of the RPM, because the bare cable can draw blood!

Conditioning

20:00 AMRAP

  • 10 Power Cleans (155#)
  • 15 T2B
  • 20 Deadlifts (155#)
  • 25 Sit-ups
  • 30 Air Squats

All singles for the cleans, 3 sets of 5 each round for toes to bar, and broke deadlifts up into 2 sets of either 10-10, 11-9, or 12-8. Completed 3 full rounds plus 10 cleans, 15 t2b, 20 deadlifts, and 3 sit-ups. It was a grinder!

Accessory

Farmer’s Carry

  • 135m (62# & 53# KBs)
  • 100m (62# & 53# KBs)
  • 100m (2×44# KBs)
  • 135m (2×44# KBs)

Owwww! Shoulders and forearms on fire after this.

Quick afternoon session in the garage. Warmed up with 5 minutes on the Air Dyne at about 55 PRM for 2.18km and then rested two minutes.

5 Rounds

  • 10 Plyo Lunges (Jumping)
  • 1:00 Air Dyne
  • 2:00 Rest

Really had to push in the last couple to keep going. Distances were 0.76, 0.78, 0.79, 0.78, and 0.8 km. Cooled down with another 5 on the AD for 2.14km. Rest day tomorrow!

Gimpy Calf

Yesterday I played 18 holes of golf (rode in a cart) in the morning and did DDP YRG Diamond Cutter at night. Body felt pretty beat up all day. My low back felt pretty tight last night when I’d wake up and roll over in bed. In for the 9am at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Squat Hold
  • Rapid Toe Touches
  • Zombie Kicks
  • Inch Worms w/ Cobra
  • 5 Deadlifts (155#)
  • 3 Deadlifts (245#)
  • 3 Deadlifts (315#)
  • Couple of jump course runs

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (335#)
  • 2-1-2-1-2-1 PVC Jump Course

We had about 6 different PVC heights setup. I tried to get through them all each time, but would often miss the last one once during the double rounds because my spacing was off. I tweaked my left calf on the last jump in the 6th round of the course so didn’t jump again after that. Same area where it was really tight last week. Hopefully nothing serious.

Conditioning

10:00 AMRAP

  • 5 Push-ups
  • 15 Wall Balls (20#, 10′)
  • 20 American KBS (53#)

Kept everything unbroken with an extra breath or two between movements. Finished 5 rounds plus 5 push-ups, 15 wall balls, and 3 swings.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Plank
  • 20s Rest

Strength

Since we switched it up with deadlifts today I needed to get in my shoulder press since I’d already taken 2 days off from last doing them on Saturday. Stayed after class for week 2 day 2 of my 2nd Smolov Jr. cycle.

  • 5×45#
  • 5×95#
  • 5×115#
  • 7x5x127.5#

Little rough after the shoulder work in the WOD. Made it through though.

Kevin had me do a bunch of mobility and SMR work on that left calf. Ouch!

Went out in the garage for an afternoon session around 3. Started with an easy 1,000 meters on the Ski Erg in 5:19 and then rested about 4 minutes.

E2M 30:00

  • 250m Ski Erg

The original plan was to go as long as I could without the time getting over 1:00. I quickly realized that could take all night so I settled on 12 rounds. Got there and said I need the push so did 15. I’d say if your speed starts to drop a couple of seconds, stop anywhere after 10 of these. My splits were 58.6, 58.2, 58.1, 58.1, 58.2, 58.6, 58.2, 58.4, 58.4, 58.4, 58.2, 58.2, 58.1, 58.2, and 56.6. So I had two at 58.6 and all of the rest were 58.1-58.4, with the exception of the 15th, where I pushed through to the end. My shorts and socks were soaked all the way through. Gets hot and humid in the closed garage.

I did a real slow 5:00 on the Air Dyne to cool down since it had started raining outside. Finished up with Crossover Symmetry Plyometrics.

Spaz(m) Out

I only had one back spasm through the night. On the mend. In for the 9am class at CFi.

Warm-up

  • 3×15 Reverse Hypers (30#)
  • 15-10 Good Mornings (45#)
  • 10 Air Squats
  • Bottom Squat Holds
  • Wall Squat Stretch (laying on ground)
  • 5×155# Deadlifts
  • 5×245# Deadlifts
  • 2x25m Run
  • 2x25m Run @ 90%

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (315#)
  • 2-1-2-1-2-1-2-1 Sprints
    • 2s: 25m Sprint
    • 1s: 50m Sprint

Kept the weight lighter and focused on speed of the lifts. Controlled every rep back to the ground.

Conditioning

3 Rounds

  • 1:00 Box Jumps (24″)
  • 1:00 Wall Balls (20#, 10′
  • 1:00 Sit-ups
  • 1:00 Rest

In the first round I went 26-17-27. Didn’t hear Kevin correctly and stopped wall balls early. Had time for a few more reps. Second round was better with 24-20-29, and busted ass for 25-23-29 in the last round.

Walked about 200m after and then did a bunch of hamstring stretching.

Afternoon session in the garage started with Crossover Symmetry Activation.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 10x3x135#

I set the clock and went every 2 minutes. Might have to rethink adding 10# to each workout for the 2nd week of the cycle.

8:00 AMRAP

  • 2 Chin-ups (Strict)
  • 4 HR Push-ups
  • 6 Air Squats

Stole this little gem with a modification of my own.

I got 16 rounds plus 2 chin-ups, 4 push-ups, and 1 squat for a 16+7. I did it on my little rack, so tried to get my feet out in front of me in a good hollow position so they’d have as little contact with the ground as possible at extension. Push-ups got a little slow on my towards the end but never stopped.

Jumped on the Air Dyne (AD2) for 10 easy minutes at about 50-55% and went 4.49km to cool down. Finished up with Crossover Symmetry Plyometrics.

Setting a Baseline

We didn’t get to do the Adventure Park in the trees yesterday because there was thunder in the area. Knees are feeling the squatting from cleans yesterday but already better than they felt last night. Headed over to CFi at noon. Started with Crossover Symmetry Activation.

“Baseline”

  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

I’ve always wanted to try this. Did the row in about 1:50 or slightly under and then unbroken on all of the movements to finish in 4:33. I need to work on faster air squats.

EMOM 10:00

  • 5 C2B Pull-ups

Had originally planned muscle-ups, but don’t work the chest to bar pull-ups enough. Did each round unbroken.

Snatch

  • 45# Position Work
  • 3×75# Muscle Snatch + OHS
  • 3×95# Power Snatch + OHS
  • 3×115# Snatch
  • 2×130# Snatch
  • E30S 10:00
    • 145# Power Snatch
    • 145# OHS

The every 30 second complex at the end got bad pretty early. After 4 I wanted to shorten it in half. Wouldn’t let myself though and made it all the way through. A lot of work on the wrists!

20:00 AMRAP

  • 3 Strict Ring Dips
  • 6 Deadlifts (135#)
  • 9 Weighted Step-ups/downs (40# sandbag)
  • 12 Russian KBS (53#)
  • 50m Sled Drag (25m down and back, 38# sled + 135#)

Wanted a longer workout where I could just keep moving. I wasn’t rushing anything, but kept everything unbroken. Finished 7 rounds plus 3 dips and 6 deadlifts. Walked about 400m after.

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Managed to get 14-13-13-14-13-13-13-14 on the reps.

Finished up with Crossover Symmetry Iron Scap (blue/purple).

At night I did DDP YRG Below the Belt.

10 Too Much?

Wasn’t very sore yesterday, so I guess on Tuesday my legs were still feeling the thruster work from Saturday. Walked 18 holes of golf yesterday. Didn’t get my usual fill of sleep last night due to watching the OHS event of the CrossFit Games. Still in for the 9am at CFi though.

Warm-up

  • Crossover Symmetry Activation
  • Box Shoulder Stretches
  • 15# Good Mornings
  • Bottom Squat Hold
  • Arm Circles

Strength & Skill

  • 5×155# Deadlift
  • 3×245# Deadlift
  • 3×315# Deadlift
  • 3×365# Deadlift
  • 3 MU
  • 3×385# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 2×405# Deadlift
  • 3 MU
  • 3×365# Deadlift
  • 3 MU

Ugh, I had to try and go for 405# on the last two sets. Felt it in my back after the 2nd rep. Dropped weight and did 3 slow singles trying to keep a perfect back on the end. It was only an extra 10#, but maybe the same thing would have happened if I had stayed at 395# for that set. Who knows. Can’t change it now.

New PR for muscle-ups in one day with 8 sets of 3! Getting more and more comfortable with them every time I do them. This combination was pretty brutal though. I was sweating my ass off and completely out of breath.

Conditioning

10-8-6-4-2

  • T2B
  • Burpee over the Box Jumps (30″)

Damn near biffed it on the first jump to the box. Did all of the toes to bar unbroken and finished in 4:57. My burpees were slow.

Midline

100 Russian Twists

Grabbed the 35# KB with the goal of getting some big sets. Did it in 60-40.

Guess what, another afternoon break session in the garage! Did Crossover Symmetry Activation to get my shoulders ready.

Bear Complexes

If you don’t know what a bear complex is…

  • Clean
  • Front Squat
  • SH to OH
  • Back Squat
  • SH to OH

Usually condensed down into…

  • Squat Clean Thruster
  • Back Squat Thruster

I warmed up with some “bears”:

  • 5×45#
  • 2×95#
  • 2×115#
  • 2×135#

E45S for 8 Rounds

  • 2 Bear Complex 155#

My original (ambitious) plan was 16 rounds. Haha!! I wanted to quit after 4! Pushed through to 8. Dropping to my back was starting to get sketchy and I could barely get the bar locked out overhead. Good time to take a breather. I think I made it through the first 2 (maybe 3) rounds without dropping the bar in between each complex.

Rested about 5:00.

E45S for 8 Rounds

  • 2 Bear Complex 115#

Never had to drop the bar in any round. Too easy.

SkiErg

  • 10:00 @ 2:30-2:40/500m

Nice cool down and recovery pace. Made it 1,909 meters.

Finished up with CS Iron Scap.

Mini Cindy

Still feeling the effects of “Annie” on my core. Have been getting solid sleep lately and starting eating clean last Friday. Dropped 6 pounds already, down to 194#. I’d love to get back to under 190, which is golden for my conditioning.

Warm-up

  • Crossover Symmetry Activation
  • Dynamic Toe Touches
  • 5 Inch Worms to Cobra
  • Zombie Kicks
  • 6×155# Deadlifts
  • 2 Box Jumps (30″)
  • 6×245# Deadlifts
  • 1 Box Jump (36″)

XWOD

  • 6-6-6-6-6-6 Deadlifts (335#)
  • 2-1-2-1-2-1 Box Jumps
    • 2s: 36″
    • 1s: 40″

Should have pushed it higher in weight and box height.

Conditioning

3 Rounds

  • 3:00 “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:30 Rest

We started each 3:00 where we left off the last one. I got exactly 4 rounds the first time through, 3 rounds plus 5 pull-ups, 10 push-ups, and 8 air squats the next time, and finally 7 air squats, 3 rounds, and 5 pull-ups. Push-ups started to go at the end of the second 3 minutes. They always get me.

We jogged an easy mile right after.

Another afternoon workout in the garage. Warmed up with Crossover Symmetry Activation.

3 Rounds

  • MAX Strict HSPU

I got 7-7-5. According to my records, over 2 years ago I got 10, but I tip the scales 20 pounds heavier these days. Not like I don’t know that overhead pressing is a weakness of mine though.

3 Rounds

  • MAX L-Sit on parallettes

Also a weakness. Not even true l-sits, but my feet were off the ground. I managed 14-21-15 seconds.

2,000m SkiErg

The fun part! First time trying long distance for time. From some rough comparisons with rowing I figured a pace of 2:10/500m would be a good place to start. That went out the window 5 seconds in after a 2:06-ish felt pretty good. I finished in 8:26.2 with 500m splits of 2:07.1, 2:07.0, 2:07.4, and 2:04.7 with a stroke rate of 35 for each split, so very consistent. I picked up the pace in the last 150m, which seemed like it should have gotten me more than a few seconds! Something to shoot for next time I guess.

4 Rounds

  • 30s Hollow Hold on hands/feet
  • 30s Rest

Wow! These were a bitch after the other stuff. They seemed pretty easy when I did them at SF before.

Finished up with Crossover Symmetry Iron Scap.