Tag: Double Under

Central Beast

Legs feel a little fatigued from those squats yesterday. Smolov is no joke, especially with that 20# jump for the 2nd week. Out in the garage at 9 for the last training session until Monday. Looking forward to a few days of rest and watching some of the best CrossFit athletes in the world this weekend.

Warm-up

  • 5:00 Bottom Squat Hold
  • CS Activation
  • 3 Rounds
    • 40 DU
    • 1:00 Bottom Squat Hold
  • 10×45# Shoulder Press

Made all 3 sets of DU unbroken. This will be the 12th day in a row of holding the bottom squat for 30 minutes. Taking a break from it tomorrow and then 5 more days to finish out by going 28/30 days.

Jerks

Work to a Heavy Double.

  • 2×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2×195#
  • 2×205#
  • 2×215#

Didn’t feel nearly as fast as with the C&J the other day and my dips started to go lower and slower too. Decided to call it a success at 215 with no misses.

Back Squat

  • 5×135#
  • 5×205#
  • 3×235#
  • 3×255#
  • 5x7x275#

Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!

5:00 squat hold

5 Rounds

  • 10 GHD Sit-ups (20# vest)
  • 3 Chin-ups (20# vest)

Wasn’t going for time, but it took me 5:47 walking directly from movement to movement.

30-12-10-8-6

  • Seated Incline 2-arm DB Curls
  • Concentration Curls

Did the first set of concentration curls in 2 sets of 15 each arm with no rest between. Used the same DBs for both exercises, with 10-20-20-20-20# DBs. My biceps are so weak.

30-12-10-8-6

  • Skull Crushers
  • 1-arm OH DB Tricep Extension

For the skull crushers I used 20-50-55-60-70# on the bar and for the OH extensions I used a 10-20-20-25-30# DB.

Finished with CS Recovery and a 6:00 squat hold.

Building the Body

Was nice to have a rest day yesterday. I got a massage that made me exhausted the rest of the day. I did manage to get in 5 bottom squats holds of 6:00 for my half hour on the day even though I debated resting from them too. Excited to finish out week 1 of Smolov programming.

Out in the garage just after 10 and started with CS Activation.

Warm-up

3 Rounds

  • 50 DU
  • 1:00 Squat Hold

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 3×265#
  • 10x3x290#

I rested about 2:30 between the 10 sets and it wasn’t really that bad. I was expecting much worse. Did a 5:00 squat hold right after. Up 10# for the next week of Smolov lifts.

Time for some bodybuilding!!

7 Rounds
* Keep moving, no real rest

  • 10 Incline DB Bench Press (20-25-30-35-40-45-50)
  • 8/8 Kroc Rows (3×53# KB, 4×70# KB)

4 Rounds

  • 10 Incline Flyes (15-15-20-25)
  • 10 Band Pulldowns (like pull-up motion, green, kneeling)
  • Rest 1:00

4 Rounds

  • 12 Skull Crushers (45#)
  • 12 Barbell Curls (45#)
  • Rest 1:00

3 Rounds

  • MAX Ring Dips (Strict, then kipping)
  • MAX C2D Push-ups
  • MAX Speed Band Curls (red)
  • 2:00 Squat Hold

I haven’t felt an arm pump like that in ages.

Call an Ambulance

I just killed this workout! Was up later than normal, so slept in a bit. Headed out to the garage around 11 to sweat. Knocked out CS Activation to start. Still not having any aggravation in the shoulder so I’ll keep working it slowly. Getting a massage tomorrow and will have Cora focus a lot of time on it.

Warm-up

  • 300 DU
  • 5:00 Bottom Squat Hold

Set a new record with 3:59 for the double unders.

OLY

Muscle Cleans

  • 3×95#
  • 3×115#
  • 3×135#

Rested about a minute between each set.

Cleans (blocks at knee)

  • 2×135#
  • 2×155#
  • 2×175#
  • 2×195#
  • 2×205#
  • 2x2x215#
  • 2×225#

Took 90 seconds of rest between each set like clockwork. Last time doing these on the blocks I kept hesitating with 225# and I did it for a double without a problem today. Confidence is rising!

Strength

Back Squats

  • 5×225#
  • 3×255#
  • 7x5x270#

Not a lot of warm-up was needed since I’d been squatting every clean. Kept to 2 minute of rest between each set. Those 7 sets were a challenge. This was the 3rd squat session from the Smolov program. I’ll probably finish out week 1 on Saturday, slightly over a week since I started last Friday. Went right into a 5:00 squat hold.

10 Rounds NFT

  • 10 Incline DB Bench Press (20# DBs)
  • 10 GHD Sit-ups

The first set hurt my shoulder holding the dumbbells oriented as if they were a barbell. I rotated them so my palms were facing for the rest of the sets and had no problem. GHD sit-ups are no issue anymore since I’ve been doing at least 100 a week.

4 Rounds

  • 50 Bicep Band Speed Curls
  • 60s Squat hold

I started out with the thin blue, which was death, so I switched to the red band for the last 3. I switched up the type of curl each round. I got the idea from this video.

Finished off with CS Recovery and just in time because it was started to get pretty warm. I had opened the garage door during the squats for some fresh air. Supposed to be 80° today.

Hundreds of ’em, Fifty Two

Have been resting on Fridays, but really wanted to get in another squat session today, so I’ll rest tomorrow or maybe drag the sled.

Warm-up

  • 200 DU
  • 3:00 Bottom Squat Hold
  • 200 DU
  • 3:00 Bottom Squat Hold
  • Crossover Symmetry Activation

I guess I left my RPM rope at Survival Fitness, so had to use my backup, the RX rope. Managed to get 70+ and then 100 unbroken during the first 200. That got me to 1,508 for the final week of my personal Double Under Challenge. In 4 weeks I racked up 5,200+ double unders!

OLY

Muscle Clean

  • 3×95#
  • 3×115#
  • 3×135#

Hip Clean

  • 2x3x135#
  • 3x2x155#
  • 3x2x175#

Trying to work on speed under the bar. Kevin also pointed out that I was banging some instead of driving the bar up so I tried to work on pulling the bar in to me and driving it up off the legs.

Strength

Back Squats

  • 5×155#
  • 5×205#
  • 4x9x245#

I’m going to start pulling some of my extra squat days from a Smolov squat cycle, so that’s where the 4×9 came from. It was supposed to be at 240#, but I didn’t feel like messing with the little plates. Wasn’t as hard as I was expecting.

Good Mornings

  • 5×135#
  • 5×155#
  • 2x5x175#
  • 5×185#

In between some of the good mornings I knocked out 3 sets of 50 band pulls. Finished with another 3:00 squat hold. Ended up with 29 total minutes in the squat hold today, so tomorrow and the rest of the 30 days will be 30 minutes a day.

From the Front

I was up early this morning, so was able to get in some squat holding. Also did the Crossover Symmetry Activation before heading to the gym. The 90/90 movement was almost no issue for me today with the super light band, so huge improvement already!

Warm-up

  • 3:00 Bottom Squat Hold
  • Wrist Stretch
  • Leg Swings
  • 15 Air Squats
  • Zombie Kicks

Strength

Front Squats

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×245#
  • 3×270#
  • 1×280#
  • 3×270#
  • 1×290#
  • 3×270#
  • 1×305#
  • 5x2x225#

Weird percentages again today (I forget what they were). I went off a PR+ again to up the ante. The waves are actually pretty cool though. The triples at the same weight feel easier as you go. Everything felt pretty solid. The 305# squat is just 5# under my old PR. The doubles at the end were supposed to go with a jerk as well, but not for me.

Conditioning

10 Rounds

  • 1:00 AMRAP
    • 5 Burpees
    • 2 Broad Jumps
  • 30s Rest

Joe and I did it outside, so jumping was sketchy. Didn’t keep track of anything because it would have been way too hard to. Some days you just want to do work.

Went right into a 5:00 squat hold with little rest.

Skill

300 double unders took me 4:14, a new best.

Did a final 5:00 squat before leaving. I’ll be up to 28 total minutes today. Pulled in to the garage at home and knocked out Crossover Symmetry Recovery.

3 Days of Back Squats

Can feel a deep soreness in my hamstrings, especially easing out of bed over the edge of the mattress.

Warm-up

Various footwork drills.

OLY

Cleans

  • 2×135#
  • 2×165#
  • 2×185#
  • 5x2x205#

Snatch Deadlifts

  • 3x2x205#

Didn’t have a lot of time and didn’t have straps so didn’t stop at the positions like I normally do.

Strength

Back Squats

  • 5×205#
  • 3×245#
  • 4×280#
  • 1×300#
  • 4×280#
  • 1×310#
  • 4×280#
  • 1×325#

Disappointed to have the strength program keep changing all the time. 😦 Was looking forward to seeing progress with the 5×3. This series was fun though. Was my third day in a row of back squats and wasn’t that tough to get through. I bet all of the squat holds are helping a lot.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 10 Pistols
  • 10 GHD Sit-ups

Finally have a real GHD at Survival Fitness now! Matt brought his in from home. I did completed 4+20.

2014-04-28-ghds

Mobility & Skills

  • 5:00 Bottom Squat Hold
  • 6:00 EMOM of 50 DU
  • 5:00 Bottom Squat Hold

Too many screw ups on dubs, but puts me at 808 for the final week of my Double Under Challenge, so 700 left to go before Saturday.

Gut It Out

Needed that rest day yesterday. I got a massage from Cora and had laser therapy on my shoulder. I also did 4 sets of a 5:00 bottom squat hold throughout the day and some hip/couch stretching at night. Knees feel a little “creaky” this morning.

Out in the garage this morning to attack the plan early.

Warm-up

3:00 Bottom Squat Hold

Back Squats

chest-up

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×245#
  • 3×275#
  • 10:00 EMOM 2×295# (Rapid Fire!)

After I got through the 5th rapid fire set I figured there was no way I was finishing unless I increased the rest. Finished without making adjustments, but it was one hell of a grind. Writing a nice reminder on the board right in front of me helped a lot since I didn’t have anyone there to yell at me.

I went immediately into a 5:00 squat hold. :-/ Felt really good actually.

Good Mornings

E2M 12:00

  • 6×135#

Really focused on driving up be engaging the hamstrings and glutes. Did another squat hold of 3:00.

Double Under Challenge

7 Rounds

  • MAX Unbroken DU (Only count 30+ as a set)
  • 1:30 Rest

I got 60-69-75-69-90-45-71 with only 2 misses. I dad a 24 going for the 2nd set and a 5 going for the 6th set. Was good work on larger sets instead of always hitting that 30-40 range and artificially stopping. Good way to start the final week of 1,000+ double unders with 508! I’m aiming for 1,500+ this week.

Yep, another 2:00 squat hold.

Conditioning

3 Rounds

  • 1:00 Air Dyne (AD2)
  • 2:00 Rest

Short and sweet, but very intense! I got 60, 57, and 56 calories. Finished with one more 2:00 squat hold for a total of 15 minutes. I’ll try for a 6:00 one later to get over 20 and set a single set time record.

Leg Limits

My shoulder feels back to “normal” again, meaning that it’s feeling like it had been for the last month and more. Low back is sore from deadlifts, maybe some from the bottom squat holds and GHD sit-ups. Hit up the 9am class.

Warm-up

  • 2:00 Bottom Squat Hold
  • Leg Swings

Strength

Front Squats with 3s pause on 1st and 5th reps of 5 working sets

  • 5×45#
  • 5×135#
  • 5×185#
  • 4x5x225# (w/ pauses)
  • 5×235# (w/ pauses)

Holy shit balls! When I did that first set with 225# I wasn’t sure I’d even be able to do all 5 sets with that weight. My upper back starts to round when I come out of the hole, especially as I get deeper in a set. Hopefully the bottom squat holds will help my positioning and strength in the upright position.

Front Rack Lunges

  • 6/6 @ 135#
  • 6/6 @ 135#
  • 6/6 @ 155#

The prescription was to use 50% of our heaviest from the front squats, but that would have been way too light. Gotta push it!

Conditioning

20:00 EMOM

  • Odds: 12 Box Jumps (30″, no rebounding)
  • Evens: 15 cal Row

I was finishing the box jumps at about 37 seconds each time and maybe a little more on the rower. I could really feel my calves on fire after that was over. No surprise with all of the double unders I’ve been doing. I still need to get 300 more before Saturday though!

Cool down

  • 3:00 Bottom Squat Hold
  • Calf Stretching

After lunch I said screw it, time to get those dubs out of the way so I can rest tomorrow.

Every 15 seconds for 8:00

  • 10 DU

Something a little different with just short sets, but figured it would be good after all of the box jumps this morning. When I didn’t miss it was a 1:2 Work:Rest, which was good. I probably missed during 8 of the sets. Not good, but my calves have had a rough couple of days. Week 3 of DUBS is in the books with 1,346.

I gutted out a 5:00 bottom squat hold, so only need to get in 5 more minutes tonight.

Shoulder Depression

My shoulder has not been the greatest yesterday or today. So sick of it!

Warm-up

  • Zombie Kicks
  • Leg Swings
  • Band Scap Retrations
  • Band Reverse Flys

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×345#
  • 5×375#
  • 5×385#
  • 5×405#

Felt solid. No back issues.

Shrugs

  • 3x5x225#
  • 2x5x255#
  • 2x5x285#
  • 5×315#

Took 10:00 for this since I couldn’t do the MAX strict pull-ups everyone was else was doing.

Conditioning

3 Rounds

  • ~350m (3 rectangles at SF)
  • 21 Power Cleans (115#)

Did power cleans instead of 95# snatches. Paced the first set too much by going 6-5-5-5, then went 8-7-6 the last two sets without much of a problem. Tried to push a little extra on the last run. Finished in 10:43.

After class I did a 3:00 bottom squat hold.

Throughout the day I did more bottom squat holds: 3:00, 2:00, 3:00.

After an adjustment and laser therapy I hit up some work in the garage. My supraspinatus is aggravated again, so probably why the last two days I’ve been feeling the shoulder.

16:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups

Planned to go for 20:00 but my back was starting to feel iffy and didn’t want to push it after deadlifting this morning. Those 320 dubs bring me to 1,026 for week 3, so already over my mark, but I want to keep getting more than the previous week, so it’ll be 1,300+. I was feeling a little weak in the jumps with the rope today and after sitting down I’m feeling my calves. I wouldn’t think that bit of running today would have done anything, but maybe the bottom squat holds are to blame.

3 Rounds

  • 1:00 Bottom Squat Hold
  • 1:00 Rest

I’ll get in a couple more minutes to get over 15 total and will also do some of the couch stretch tonight.

Lighter & Stronger

Hips and legs are a little sore. Hips probably from the long sled drag and legs probably from the Landford Couplets. I’m down 10# in the first two weeks of the challenge, with about a month to go. I’m the lightest I’ve been since last June. Weighed in at 192.5# this morning, so the 180s are right around the corner. I’m feeling good too.

Warm-up

5 Round Tabata Mash-up

  • Jingle Jangles
  • Air Squats

Strength

5×5 Back Squats @ 70-80%

  • 10×45#
  • 5×135#
  • 3×205#
  • 5×255#
  • 5×265#
  • 5×275#
  • 5×280#
  • 5×285#

Bumped up past the 80%. 🙂 Grind, but a good grind. Don’t want them to be easy. Glad to see the strength is still there at the lower body weight. That was 35# more (counting each set as just the weight used) for the 5 sets than I used last month. Matt kept reminding me to keep my chest up, which really helped.

Conditioning

25:00 AMRAP

  • 3 Rounds
    • 10 Burpees
    • 30 DU
  • 1:1 Rest

My goal was consistency since 25:00 is a long time. Sure, the built-in rest helps, but there is still a chance of completely blowing out. My round times were 2:59-2:48-3:02-2:55 and then I got 1 round plus 10 burpees and 16 dubs before time ran out. So that was 140 burpees and 406 double unders. Good workout for my DU Quest. Brings me to 706 for week 3. Another strand of the cable broke off on my jump rope, so I guess I’ll just use the replacement cable now. I may have to invest in a coated cable if this keeps happening.

After class, I stayed for some heavy sled drags.

  • 50m with 200#
  • 50m with 245#
  • 50m with 270#
  • 50m with 270#
  • 50m with 270#

It was about 25m down and then back. I didn’t time anything and probably rested a couple of minutes between each effort.