Tag: Diamond Push-up

Roll Over, Fall Out of Bed

It was rough rolling out of bed this morning. My low back is smoked and just overall body fatigue. Went to the 9am class, but I really just wanted to stay home in bed.

Warm-up

  • 20 Arm Circles (each direction)
  • 20 Zombie Kicks
  • 10 HR Push-ups
  • 30s Bottom Squat Hold
  • 10 Air Squats
  • 20 PVC Pass-thrus

Strength

Bench Press

  • 10 @ 45#
  • 8 @ 115#
  • 6 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 185#

They were doing a 5×1 but I’m nowhere near ready for maxing out. I still need reps to try to build up some muscle and strength.

Tabata Diamond Push-ups

I did sets of 10 the first 3 rounds and got more rest. Sets of 8 the next two rounds and then I think sets of 6 or so. Totaled 73.

Strict Pull-ups

3 x 8, resting 90s

WOD

10-20-30-20-10

  • Wall Balls (20# MB, 10′ target)
  • KBS (53# KB)
  • 400m Run

I did all of the wall balls unbroken and only broke up the 30 KBS into 18-12. My runs were too slow and paced though. Picked it up a bit on the last run. Finished in 19:09 and then walked about 130m.

Definitely a rest day tomorrow and hopefully a 90 minute massage at some point.

Thrusters Suck

After working out yesterday morning I felt pretty good, until I did the rowing intervals before dinner. After that everything seemed to hurt. Sort of “meh” today, with definite soreness in my hamstrings. I heard about the workout this morning and thought about skipping out because I hate thrusters and knew how bad the WOD would suck. But you can’t improve on a movement if you skip out on it, so I forced myself to go in for the 5:30pm class.

I was there pretty early so had a chance to do a bunch of PVC pass-thrus and around the worlds to warm up my shoulders.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

4 Rounds

  • 15s Plank
  • 15s Supermans
  • 15s Right Side Plank
  • 15s Left Side Plank

Strength

Find 1RM Shoulder Press

  • 10 @ 45#
  • 5 @ 75#
  • 2 @ 95#
  • 1 @ 115#
  • 1 @ 135#
  • 1 @ 145#
  • 1 @ 155#
  • Fail at 165#
  • 1 @ 155#

Looking back, I probably did too many warm-up reps. I never do it like that. 160# is my previous PR, so went for a new one even though 155# was pretty damn hard. I’ll take hitting 155# twice for the day though. Sounded like most people were doing pretty bad as well because of other work we’d done this week.

WOD

20:00 EMOM

  • 8 Thrusters (65#)
  • 3 Burpees

The Rx weights for the thrusters were 95/65, which is nearly impossible to do. I used 65# and couldn’t even do it all. After the 14th minute, I had to drop down to only 6 thrusters each minute so I could keep doing 3 burpees. Did all 8 and 3 reps in the final minute though because getting 30 seconds of rest no longer mattered.

55 thrusters and 55 back squat thrusters with 115# on Monday, 140 wall balls yesterday, and 150 thrusters with 65# today. I fucking hope we’re done with that movement for the week! 🙂

Gun Show Finisher

5 Sets

  • 20 DB Curls (10 each arm)
  • MAX Diamond Push-ups
  • 60s Rest

For the curls I used 15#, 20#, 25#, 30#, and 35#. The last set was a struggle to finish. I got 16, 15, 16, 15, and 12 reps on the push-ups. After this and all of the shoulder work, I can barely move my arms.

Definitely not doing a WOD tomorrow, but will most likely go in for the OLY class to work on the clean & jerk.

A Quick One

As it got into the afternoon I was feeling better than when I woke up this morning. Once I ate lunch, I felt like I could handle a workout, so I gave the food a couple of hours to settle while floating in the lake. Of course laying on my stomach on a floatie tightened up my lower back.

Warm-up

2 rounds

  • 10 PVC OHS
  • 10 PVC Pass-thrus
  • 20 Plyo Lunges

WOD

10-9-8-7-6-5-4-3-2-1

  • Goblet Squats (50# KB)
  • Diamond Push-ups
  • Box Jumps (24″)

This was a pretty easy one. Did it in 7:50. To make it harder I could have done front squats holding 50# DBs, decline push-ups, and box jumps on the 31″ ledge. The quick workout was enough for today though.

Finisher

50 OH Lunges (50# KB)

I broke these up into sets of 15-10-15-10, with short breaks in between the sets. Didn’t time it though. It was some nice work on shoulder stability while also working the legs a bit.

Killer Medicine Ball Warm-up

Still pretty sore from Sunday’s WOD and some new soreness from doing “Cindy” yesterday. I can really feel all of those push-ups. I don’t remember the last time I was this sore to be honest.

Warm-up

30 yards down and back

  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Power Skips

5 rounds with 20# MB

  • 1m OH Lunges
  • 1m Sit-ups
  • 1m Front Squats
  • 1m Diamond Push-ups (on ball)
  • 1m OH Squats
  • 1m Rest

The MB work was a real arm and shoulder killer. It got the legs nice and loose for the WOD too.

WOD

20-18-16-14-12-10-8-6-4-2

  • Burpees
  • Goblet Squats (50# KB)

The burpees were much harder than usual due to doing 186 chest-to-ground push-ups yesterday and about 60 MB diamond push-ups in the warm-up. All sets of burpees were done unbroken, but I had to break each round of goblet squats into 2 sets until I got to the round of 10 when I went unbroken the rest of the way. I finished in 15:08.

Strength

5×5 Weighted Pull-ups
Take 2 minutes of rest after each set and try to increase the weight each set.

For my sets I used 8#, 10#, 12#, 15#, and 15#. I might have even come up just short on the 5th rep in the last set, so I’m glad I didn’t try to increase to 20# which would have been the next jump. I actually stayed after class to finish this off because there was a 15 minute gap before the next class started. I know I need the work to increase my strength. This is a huge improvement over the last time I did weighted pull-ups and used 12# for the last 3 sets.