deadlift

Mostly Burpees

My shoulders are feeling rough from yesterday and my hands pretty much just ache. In at 5:30 with the boys.

Warm-up

Bottom Squat Hold
Shoulder Stretching
10 Reverse Hypers (50#)

Skipped the assigned warm-up again. It’s usually overkill with hold long we are already spending in the gym.

Do 5×7 @ 65% and then a 20RM, adding 5-10# over last week.

14×45#
7×155
7×245
7×295
5x7x325#
20×275

The 20 rep felt much better this week. The heavier sets felt fine too. Don’t get my wrong, I didn’t want to go another set when I was gone, but I didn’t feel the burn quite like I did last week. Back still tightened up a bit.

We decided to skip out on what was supposed to be reverse Tabata Assault Bike. We don’t have bikes anyway and the upcoming WOD would be plenty.

Conditioning

18:00 AMRAP

40 Bar-facing Burpees
4 Squat Cleans at (225#)
30 Bar-facing Burpees
8 Squat Cleans at (205#)
20 Bar Facing Burpees
12 Squat Cleans at (185#)
10 Bar Facing Burpees
16 Squat Cleans at (135#)

As usual I spent too much time staring at the bar when I should have been picking it back up. I was never in any danger of missing, but I didn’t really want to get back to the burpees either. I lollygagged taking the weight off and getting started on the final set of cleans too. I did however do those touch-n-go to finish with 6 of the cleans at 135#. If I were to do this again, I’d finish and get back to the burpees no problem. I need to lose 10 pounds, which will have a significant impact on my movements and fatigue.

Looking forward to the rest day tomorrow and Dad being here for dinner.

Castro threw out a bomb today on Instagram and it’s already creating a stir with affiliates who will need to buy dumbbells. It’s probably safe to assume he’s giving the men’s (50) and women’s (35) loading, but what about scaled and other divisions? I guess it’s easier to come up with dumbbells than it is Concept2 rowers like a couple of years ago. My bet is on dumbbell thrusters. 😷🤒😪🤕

https://www.instagram.com/p/BP-SvTCABJI/

Building

Rough night. Couldn’t get comfortable being so tired. In at 10am today and the other guys said the same thing. Good thing today was on the easier side.

Warm-up

5 Sets – Strict “Cindy”

5 Strict Chin-ups
10 Push-ups
15 Air Squats

I did chins because I could use the extra bicep work.

Conditioning

16:00 EMOM (alt)

12 cal Row
9×24′ Shuttle Run

Supposed to be 20 minutes of row and Assault Bike, but we had to cut short so class could user the rowers and we obviously don’t have a bunch of bikes. Was a nice aerobic piece.

Diane-ish…

5-10-15-20 Deadlift (225#)
3-7-11-15 HSPU
5-10-15-20 Step-down Box Jumps (24”)

Written as 5-10-15-20 for all of the movements, but I’m still building up my handstand push-up endurance so scaled back. Tried some different placement with the plates and AbMat too, going wider and further from the wall. Felt a lot better. I also tried to work on a better kip.

I went 5, 10, 10-5 (or maybe I did all 15?), 12-8 on deadlifts and 3, 4-3, 3-3-3-2, and 5×3 on the HSPU. Probably took too long of rests between handstand push-ups sets. Finished in 10:38.

Rest day tomorrow! Will be nice to be on track with the schedule this week.

My Favorite Exercise

After waking up yesterday, I knew I needed a rest day. Working out 5 days in a row had me feeling beat up. So I swapped with today. Went in to the gym and did the workout solo since the guys stuck to the schedule and did the workout yesterday.

Warm-up

9:00 EMOM (alt)

5 Strict HSPU
7 Russian KBS (53#)
9 GHD Sit-ups

Only half of the programmed 6 sets. Was planning to do 4 sets, but I was starting to over-extend and struggle with the handstand push-ups already so that was enough.

Deadlift

Do 5×5 @ 75% and then 20RM starting @ 50% this first time.

10x20kg
5×70
5×100
5×130
5×145
5x5x155
20×120

The 5×5 was only at about 66% of my all-time PR, but I can’t pull that right now so have scaled back. I did go at 51% of my all-time 515# high for the 20 rep though, which I can handle better. Was a sneaky set and felt great until my posterior chain lit up in the last 5 reps.

Conditioning

4 Sets

500m Row
1:1 Rest

1:45 – 1:44.7 – 1:44 – 1:42.4

Goal was a 1:45 average so happy to be able to do negative splits.

7:00 AMRAP

10 Bar-facing Burpees
6 SDLHP (115#)

I couldn’t tell you the last time I did a Sumo Deadlift High-pull. I avoid them like the plague because I think they are a stupid movement. Guess I was doing them today! Kept a pretty steady pace and finished 5 rounds plus 9 burpees.

Load it Up

Feeling a little beat up after yesterday. In to the gym after my chiro appointment.

1 Snatch + 1 Hang Snatch + 1 TnG Snatch

Use straps and work up to a daily max.

2 sets 2×45#
2 sets 95
115
135
155
165
175
185 – missed final rep
190 – missed the hang snatch
185 – missed final rep

No issues getting it overhead, but I’m just forward enough that I lose it or I put so much into the bar that it crashes on me and I can’t stabilize. Wish I could figure out a fix.

1 Clean + 1 Front Squat + 2 Jerks

Work up to a daily max.

135#
185
215
235
255
265

Wasn’t expecting much out of this today and wasn’t sure how dropping the bar back into the rack position would feel. Really happy with the results.

Deadlift

Work up to a heavy 2×5.

5×132#
5×222
5×292
5×342
5×382
5×402

We had a mix of kilos and pounds on the bar. Silly. I haven’t pulled anything big in a really long time so was happy to be able to hit over 400.

Conditioning

3 Rounds

60 DU
15 American KBS (53#)
60 DU
5 Power Cleans (225#)

I would have never picked 225 on my own for this workout, but thought it was doable with power cleans being a strength for me. Got through the first 2 sets of dubs unbroken and finished round 1 at 3:11. Started missing double unders so the other 2 rounds slowed. I did start picking up the bar sooner after each power clean during rounds 2 and 3. I was spending a fair bit of time putting on a belt for the cleans, but I need to keep my back from acting up. The swings were like a rest period with the way I do a slight pause at the top. Finished in 10:23.

I’m feeling really good and “enjoying” this programming, even after only 7 workout days so far. My recovery after finishing a metcon is night and day compared to just 3 weeks ago when I could barely stand up without getting dizzy. #HybridAF

Almost There

Hmm, for some reason, last Tuesday didn’t publish, but it’s up now. Software!

Needed the rest day yesterday, especially being hungover. Trying to figure out where to fit in the final week of thrusters, so I decided to get out in the garage first thing in the morning. Warmed up with 10×45# and got right into it.

Thruster Attack Week 10 Workout 1

3 Cycles

3 Rounds
- 20s Thrusters (80#)
- 10s Rest
30s Rest

Stuck to my sets of 9. Gross, but glad to have it over with. Felt a little rough as I was working until I finally got out of the house and grabbed lunch.

Met Bryan at the gym at 6.

1 Power Clean + 5 Strict Press

Up to a daily max.

The power clean is pretty pointless. This matched my 5RM strict press. Felt myself started to lean back so didn’t push it any heavier.

Snatch Pull

Working sets (5×3) @ 100-120% of max snatch.

3×45#
3×95
3×155
3×205
5x3x235

Moved up quick because there was so much to get done.

Back Squat

Add 0-5-10 pounds over last week.

6×135#
6×205
6×245
3x6x275

Felt really really good today. The first working set was the hardest one.

Pendlay Row

3x15x95#

A lot of reps, so I stayed on the light side. Haven’t done any of these in months.

Conditioning

Supposed to be “Diane,” but I scaled the handstand push-up reps to keep up the intensity.

21-15-9 Deadlift (225#)
16-10-6 HSPU

Deadlifts felt great, but I broke that first set at 14-7 to keep my heart rate down because I knew the HSPU would get me sooner or later. Went 9-6 on set 2 and then 9 unbroken on the end. The HSPU felt great in the first round, going 6-5-5, so I was going to try 5-5 again. Got 4 and had to come down. Finished 3-3 and then was also able to go 3-3 on the end. I was a little worried those scaled reps would even be too high, but it worked out well. I was shooting for something sub-6 and I was done in 5:31. Bryan set a huge PR and beat me by over a minute going Rx. I need to work on coming down quicker into the next rep because I use up too much arm strength controlling my descent.

Nope, that wasn’t enough, we still had more to do. It was a 400m run with 2 minutes of rest for 3 times, but no way we were going outside.

500m Row
2:30 Rest

My plan was to try to be somewhere 1:30-1:35. Worked for the first one at least. My times were 1:34, 1:39, and 1:41.5. Dead!

I think I earned these Cinnabon Delights. 🙂

Open & Close

I was tired yesterday so took a complete rest day instead of hopping on the Air Dyne for active recovery. Planned to go to the 10am class this morning but didn’t wake up until 9:10. Procrastinated most of the day, but got out in the garage after 5pm. At least all that waiting with the heat on let the garage get up to 55°.

Warm-up

5:00 Ski Erg (1,057m)

Gymnastics

10:00 EMOM (alt)

7 Strict Ring Dips
12 Pistols

No issues on either. Did 10×45# and 5×135 deadlifts to get ready for the metcon.

Conditioning

Found this one in the Fitness Level Workouts on BTWB when looking for something to do with toes to bars.

5 Rounds

15 DL (185#)
15 T2B

My goal was some bigger sets on the toes to bars today and the hopefully hang on. I went 8-7 on every set of deadlifts, with too much rest in between sets. Wore the belt. I was able to stick with 8-7 T2B for 3 rounds. At that point I was hoping to switch to 3×5. Well, I made it through one 5, then hit the wall after 4. All the rest singles in that set and for the entire final set. Finished in 11:36.

Tried something new and learned some lessons about what I can do. Doesn’t help that these were two very similar hinging movements on the hips, which I use a lot on my T2B.

BMU

Had sore abs after Monday. Didn’t feel the squats though. Went in for the 5:30 class but nobody else showed up so Bryan and I came up with a little workout and then I did a 2nd metcon.

Warm-up

Bottom Squat Hold
Shoulder Stretching
Deadlift
- 10×45#
- 5×135#
- 5×185#

Conditioning

21-15-9 Deadlift (225#)
9-6-3 Burpee Muscle-up

Ugh. Almost started failing after 4 reps on the b-mups so I had to really concentrate on being explosive and pulling, as well as resting just enough so I wouldn’t fail. I went 12-9, 9-6, and 5-4 on the deadlifts to try to keep my heart rate down. Finished in a very slow 9:29. I think Bryan beat me by over 2 minutes. I think that was my first time doing a burpee muscle-up.

5 Rounds

10 Pull-ups
30 Double Unders

My goal was unbroken pull-ups and I managed. I screwed up 2 or 3 times in the 3rd set of dubs, but every other set was unbroken. Finished in 4:53.

Déjà vu

Feeling a little sore in the upper back and chest from the workout last night. Made it to the 5:30 class.

Warm-up

30s Bottom Squat Hold
10 Wall Balls (20#, 10′)
30s Bottom Squat Hold
10 Burpees

Strength – Back Squat

10×45#
6×135
5×185
4×215
3×245
2×265
1×285
1×305
1×315
1×325

The last time I had more than 205 on my back was October 28th! I wasn’t expecting much today and was happy with anything over 300 pounds. Was much more difficult than I’d like it to be, but you can’t go almost 2 months without squatting heavy.

Conditioning

Buy-in: 10 Curtis P (95#)
5 Rounds
- 7 Push-ups
- 7 Deadlifts (95#)
- 7 T2B

Very similar to what I did last night. I could feel the push-ups in that first round. Finished in 4:53 with everything unbroken.

Midline

10-15-20-15-10

Sit-ups
Russian Twists (44#)
Double Unders

Took me 6:40.

On Time, Without Time

Took 2 rest days in a row again. My excuse is the snow and Star Wars. 😉 I wish The Force was with me! Out in the garage in the evening. With an external temperature dipping under 15°, the garage warmed up to around 55°. When I turned the heater off I could see it starting to drop a couple of dergrees within minutes.

Thruster Attack Week 6 Workout 1

4 Cycles
- 4 Rounds
  - 20s Thrusters (55#)
  - 10s Rest
- 1:00 Rest

Today I did 9 reps on every sets and survived, so far.

Warmed up deadlifts with 45-135-185# for 5 reps each.

Just Work

10 Rounds

3 Strict Chin-ups
10 Push-ups
5 Deadlifts (225#)

No clock today. Just exercise. My triceps were so pumped up about 6 rounds in.

Dead Stop

Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.

Warm-up – 3 Sets

2 Inch Worms
4 Ring Rows
8 Mountain Climbers

Strength – Deadlift

5×45#
5×135
5×205
5×255
5×285
5×315

Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.

Conditioning

3 Rounds

10 Box Jumps (24″)
10 Burpee Box Jumps (24″)
10 Power Cleans (135#)
10 Burpees over the Bar

Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.

Gymnastics Strength

4 Sets

Max Strict Pull-ups
Max Strict Ring Dips

I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.