Tag: Decline Push-up

Wall Ball Squats

Woke up again! Went to the 9am.

Warm-up

  • Bottom Squat Hold
  • Ring OH Stretch
  • 10 Good Mornings (15#)
  • 10 Back Squats (15#)
  • Calf Stretch
  • 10 OHS (15#)

Strength: Overhead Squats

3-3-X-1 Tempo

  • 3×45#
  • 3×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×175#

The closer grips are feeling better and better. Empty bar with a jerk (or even closer grip) is no issue now.

Conditioning

10:00 AMRAP

  • 5x
    • Wall Ball (20#, 10′)
    • Goblet Squat (20#)
  • 15 Russian Kettlebell Swings (70#)
  • 30 Double Unders

The double squat wall balls (not 2-for-1s) were a little confusing. I think I did an extra squat on the 5th “rep” a few times. Kept a pretty steady pace. Missed a few times on dubs. Finished 6 rounds plus the wall ball squats and swings. Picked up the rope but didn’t have time to get any.

Accessory

5 Rounds

  • 10 Decline Push-ups (16″)
  • 6 Ring Rows

All unbroken sets and unbelievably no struggle.

Back to the gym around 6pm

Rowing WOD Week 13 Session 2 – Engine

  • 300 cals at 20s/m
  • 5:00 Rest
  • 200 cals at 22
  • 4:00 Rest
  • 100 cals at 24
  • 3:00 Rest
  • 50 cals for time

Results:

  • 18:40 – 4,616m – 962cal/hr
  • 12:14 – 3,057m – 979cal/hr
  • 5:54 – 1,509m – 1009cal/hr
  • 1:32 – 537m – 1847cal/hr

The distances all include some run off after finishing since there isn’t a way to set a calorie workout on the Concept 2. Total comes to 9,710 meters for the session. In the 50 calorie row I started out holding over 2,000cal/hr through 30 but the burn started to kick in and I was losing power. Not sure why I didn’t think to kick in for a sprint in the last 10 calories or so like I would try to in a distance sprint. Felt pretty smoked after that but would have been a decent 500m time after having spent 36+ minutes on the rower.

Pre-Labor

Glad I took it easy yesterday.

Warm-up

  • 3×10 Reverse Hyper (160#)
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Shoulder Stretching

Accessory

6 Sets

  • 3 Weighted Pull-ups (35-40-45-50-50-50#)
  • 10 Decline Push-ups (2×12, 4×16″)

Can’t remember the last time I’ve done a weighted pull-up. Seemed harder than it should have been. The push-ups weren’t very hard, but something different.

Weightlifting

E2M 20:00

  • Power  Snatch
  • Hang Squat Snatch
  • OHS

Warmed up with a little work at 45-75-95#. Started with 105# on my first set. Increased by 10# up to 155#, then 160#, and finally the final 3 sets with 165#. Bringing the bar back down and getting a solid grip on it for the hang snatch was probably the hardest part; really felt it in that thumb area. I think the tempo overhead squat work is helping already. Felt more comfortable in the bottom position and the OHS felt like butter.

Conditioning

  • 200m Run
  • 40 T2B
  • 200m Run

Quick one. I went with sets of 5 toes to bars without much rest between, which served me well up until the final 5 reps where I went 1-2-2 I think. Finished in 3:38 with enough in the tank where I could still run hard the 2nd time around.

Midline

4 Rounds NFT

  • 30s Hollow Hold
  • 50 Double Unders

First hold was rough but was able to do each one without breaking. Each set of dubs were done unbroken too. Rested about 60-90 seconds between rounds. Abs are pretty sore from the weighted GHDs yesterday.

Got in some solid work but nothing crushing. Will be thankful for that with the workout that is planned for tomorrow.