Front Squat

Interference

My back is a little tight from yesterday.

Power Clean + 3 Front Squats

We got in the lifting from yesterday that was programmed for people not redoing the Open workout. Felt heavy today.

Conditioning

The programmed workout had a bunch of pull-ups and a ton more snatches. No thanks so I whipped up an idea using movements we still might see in the Open. Kept with the mash-up theme that’s been going on Tuesdays.

10:00 AMRAP
- 10 HSPU
- 20 cal Row
- 50 DU
10:00 Rest
For Time:
- 12-10-8 DB Thrusters (50#)
- 9-7-5 MU

I went for it today on the handstand push-ups and surprised myself by doing 4 sets without coming off the wall! The first set was fast and smooth. The other sets were a bit slower with some short pauses resting on my head. Couldn’t believe it! I only missed one dub at 47 in the second round. Finished exactly 4 rounds with 2 seconds to spare.

Yep, dumbbell thrusters are still terrible. Didn’t realize how much they interfere with muscle-ups too. Did all of the thrusters unbroken. Wanted to go for it on that first set of muscle-ups, but I had to come down after 5. Went 2-2 to finish the 9. I think I got a double to start the round of 7 and then failed on the next double, so I stuck to singles the rest of the way. The thrusters got my heart racing so much I had to take long breaks to make sure I made each muscle-up. Finished in 9:50.

3 Bars of Insanity

My ass is kind of sore from Wednesday’s workout, but my back is feeling pretty good.

Supposed to be max reps at 70% (235# for me), but I haven’t squatted heavy since tweaking my back a week ago and I didn’t want to push it. So I stuck to some sets of 5.

10×45#
5×135
5×185
5×215
5×235
5×250

Felt solid. No issues with my back.

Clean & Jerk

Work up to 5×3 @ 70%

3×135#
3×165
3×185
4x3x205

I did an extra warm-up set compared to the other guys to make sure my back was good, so I didn’t exactly do 5 sets at my working weight.

Barbell Conditioning

2017-02-17-3-bars If “Linda” is 3 bars of death, this must be some kind of insanity. If I had seen this workout 2 months ago I would have told you I had no fucking chance.

@ 0:00 – 3 Snatch (115#)
@ 1:30 – 6 Snatch
@ 3:00 – 9 Snatch
@ 4:30 – 12 Snatch
@ 6:00 – 15 Snatch
@ 9:00 – 4 C&J (135#)
@ 10:30 – 8 C&J
@ 12:00 – 12 C&J
@ 13:30 – 16 C&J
@ 17:00 – 5 Thrusters (155#)
@ 18:30 – 10 Thrusters
@ 20:00 – 15 Thrusters

Might be a little confusing, so let me explain. With a running clock, you basically have 90 seconds to complete the assigned work. The exception is you get an extra 1:30 of rest after the final set of snatches and an extra 2:00 after the clean and jerks.

After all of the barbell conditioining intervals we’ve been doing I was confident I’d be able to finish the work, I just didn’t know how long I’d be able to hold sets or how much rest I’d end up getting. I really wanted to get all of the snatches unbroken, but I had to go 10-5 on the final set. I paused at my hips after 10 but had to drop it and finish with singles. Clock was at 7:02, buying me a “long” break.

I started out feeling fine with the clean and jerks (yes, all power clean and push jerks), getting the 4 and 8 unbroken. After a set of 4 in the 12, I finished with singles. Didn’t have a whole lot of rest before having to start the 16, which I did with all singles. Finished those at 15:34 on the clock, so now I had less than 1:30 to rest even though it had a longer time built in.

By the time I got my shit together and added the 10# plates, it was time to go. I started late, but did the set of 5. Then I did 6-4 in the set of 10. The set of 15 was rough, going 5-3-3-2-2 and finished at 22:31 on the clock.

I was finished with all but 2 sets (16 C&J and 15 Thrusters) in less than the allotted 90 seconds. I can honestly say I’ve never done anything close to that before. Total of 45 snatches, 40 C&J, and 30 thrusters. The last 2 sets of snatches pretty much become a light Isabel at 27 reps and the last 2 sets of C&J are only 2 reps shy of Grace. I really want to see what I can do on those benchmarks now!

Gymnastics

8 Rounds (Reverse Tabata)

10s C2B Pull-ups
20s Rest

I did 4 sets of 5 and 4 sets of 6, which is a 10 rep improvement over 3.5 weeks ago.

Damn Back

Complete rest day yesterday, but actually felt pretty good after so much deadlift volume. Couple guys are sick and one out of town, so I was on my own today.

Front Squat

Add another 0-5-10# for 3×6.

6×45#
6×135
6×185
6×225
6×255
3×255

Anndddd I tweaked my back on that 3rd rep of the 2nd set. Maybe I worked up too quick or maybe the deadlifts took a toll on me from Wednesday. Tried to stretch it out, but was what typically happens so felt fine as long as I didn’t get in certain positions. So no more front squats and no working up to a 2RM C&J. Wanted to see if I could do some of the other C&J work so I warmed up the movement.

C&J

4×45#
4×95
4×135

Felt fine, especially if I kept good positions, so I strapped on the belt.

Barbell Cycling

E90S – 3 Sets

6 TnG C&J (155#)

Actually felt better than 155 ever has for cycling reps. Compared to 135 it still feels awkward and much harder to re-hook grip the bar between reps, which I did about for about half of them. Took me 20 seconds per set I think.

Conditioning

20:00 AMRAP

15 Wall Balls (20#, 10′)
10 T2B
10 Push-ups
40s Airdyne (AD2)

Due to my back I took out the programmed 5 power cleans and put in the push-ups and Airdyne instead so I could keep moving for 20 minutes. All wall ball sets were unbroken without a problem. I did the toes-to-bars 5-5 every round and they actually felt really good. Push-ups were unbroken as well and I had an ok pace on the AD, but wasn’t pushing it. Finished with 7+18 and the AD said I did 106 calories. The WOD as written would have easily been 10+ rounds and it would have been nasty!

Excited I was able to do 14 sets of 5 T2B with no fatigue setting in. Didn’t wear any grips either. Granted it was a much longer workout so the time between sets was much more than the Tabata or EMOM volume work. It was a fight to try and stick to more of a straight leg kip; my body kept wanting to my do bicycle version. With the 73 reps and 80 the other day it’s over 150 T2B this week!

Skipped out on muscle-up work because everyone was leaving the gym and I didn’t want to do too much with my back. Will try to get them in tomorrow.

So Many Cleans

All rested up! Skipped the epically long cardio warm-up that was supposed to be 21-18-15-12-9-6-3 of row and bike. Ain’t nobody got time for that!

Front Squat

Add 0-5-10 pounds over last week’s 3×6.

6×45#
6×135
6×185
6×215
3x6x245

Not a fan of higher rep front squats like these.

C&J

Work up to a daily 2RM. Try to go 5-10 pounds over the triple from last week.

2x2x135#
2×185
2×215
2×245
2×275 (PR)

Working up in fewer sets is nice, except we could feel our shoulders weren’t quite warmed up where they should be. Legs were great from the front squats. Thought I might try hitting 285, which is basically my max, but wasn’t feeling the jerks. Both jerks with 275 were pretty ugly. PR double though!

Barbell Cycling

3 Sets – E90S

9 TnG C&J (135#)

These were fun! Took me about 26 seconds each set. Piece of cake compared to the 135 pound thruster intervals in the Thruster Attack program. Pretty much like a “Grace” with long rests.

Conditioning

7:00 AMRAP

11 Power Cleans (115#)
7 HSPU

More cleans! Scaled the HSPU down from 11 reps and hoped I’d be able to do 4-3 each round. I started off with 11 unbroken cleans and said to Weston, “probably not doing that again.” Haha. I did the cleans in 7-4 for the next 3 rounds and then did 11 unbroken at the end so I could get back to the wall. Was able to do the handstand push-ups 4-3 the whole way and probably should have taken shorter rests or maybe tried some sets of 7 at the beginning. Scaling to 7 reps was good for me though. Finished with 4 rounds, the cleans, and 2 HSPU. It has been a huge difference going wider and putting more distance between my plates and the wall.

Gymnastics

8 Rounds (Tabata)

20s T2B
10s Rest

Originally thought of trying 4-4, but settled on sets of 6 to try to build volume for bigger sets. I was barely able to maintain that every round. Jumped back up in the final round and struggled to get 2 extra reps for a total of 50. I focused on keeping straighter legs today and not doing my bicycle style of toes-to-bars. Felt ok and hopefully that’ll make some difference.

Fear the Friday

Feeling alright through the day. Can feel the SDLHP in my upper back and my low back is tight. In at 5pm with the boys. No real warm-up since we had enough shit on the menu.

Front Squat

Work up to 3×6 @ 70%

6×95#
6×135
6×185
6×215
3x6x235

Felt a little rough early but was no issue when I got loosened up.

C&J

Work up to a daily 3RM.

3×135#
3×185
3×215
3×245
3×265 (PR)

Getting so much more comfortable at working up in fewer sets. Felt pretty solid today so went 5# over the last time. If my back wasn’t so beat up from the week I would have gone another set, but I was already starting to feel the jerks.

Kind of crazy today is exactly 3 years since my infamous “pretzel clean” (see post for video) miss with 260#. Doing a triple clean and jerk with more than that was no problem today.

Barbell Cycling

E90S – 3 Sets

12 TnG C&J (115#)

Knew the first set wouldn’t be a problem, but wasn’t sure how the other 2 sets would feel. Was able to hold the same pace throughout. Clock was at 36-36-35 seconds when I looked after each set. This and the snatches have been my favorite part of the week. Legs were feeling like Jello after this.

Conditioning

12:00 AMRAP

25 cal Row
25 Thrusters (115#)
50 DU
50 Wall Balls (20#, 10′)

Planned on trying with the Rx 135#, but the 115# that was already on the bar looked just fine. We were all starting to feel the work going into this. It ended up being plenty of weight. I went 10-9-6 on the first round of thrusters and probably should have pushed for 15-10. Missed twice on the double unders and did 20-10-10-10 wall balls. 10-5-7 on the thrusters to finish with a score of 1+47.

Gymnastics

Accumulate 80 T2B
* Each minute should be within 2 reps of the first round.

I felt good in the first set so pushed to 12 unbroken. I know better. Was able to get the next 2 sets of 12, but then I started to hit my wall and only managed 10 broken into several sets in the 4th minute. Got on the bar in the 5th minute, did 1 rep, and called it quits at 47 of the 80 reps. My hips were done and I wasn’t going to do singles the rest of the way. Should have stuck to an original plan of doing 5-5 every minute, which now I don’t even know if I would have been able to finish.

After setting down and watching the guys finish, I could barely walk when I went to git up. Hips were all locked up and everyone else was hurting too. These Friday workouts are rough!

Surprises

I’ve been getting my sleep back on track for the last week.

Today is the first day of the Open prep cycle on the Hybrid Performance Method WOD program. Already noticing less lifting programmed this week (except today). Kind of cool that they put you through a warm-up “WOD” every day.

Warm-up – 5 Sets

5 Front Squats (45#)
5 Shoulder Press (45#)
5 Close Grip OHS (45#)
5 Sotts Press (45#)
5 Box Jumps (30”)

Back Squat

Three working sets of 8 @ 70%.

8×45#
8×135
8×205
4×235
3x8x265

Guess we could have started at 135 since we already did a bunch of squats with the empty bar. I’m getting better at making bigger jumps in many of the lifts, which is necessory or we’ll be in the gym all damn day to finish. Weight is feeling good but about sick of so many squats. That’s 5 back squat days in the last 8 I think. Looks like it might be dropping to once a week and once a week with front squats.

Snatch

Work up to a daily 2RM.

4×45#
2×95
2×125
2×155
2×175
2×190
2×200
1×210 (miss-make-miss)

Wanted to get at least 190 today and got a 5# PR with the 200# 2RM. No reason I should be missing the 210 because I can get the weight up there easily. I think missing heavy snatches is what aggravates my back because I was starting to feel it there and it’s lit now.

Barbell Cycling

E90S – 4 Sets

9 TnG Power Snatch (115#)

Going in, I honestly didn’t think I’d be able to do all 4 sets, but there was no issue and we actually got faster each round. That was fun. First round was about 26 seconds, not sure on round 2, and the last two rounds were both 21 seconds. This is nothing compared to what Rich and his crew recently did…

Conditioning

500m Row
15 OHS (95#)
500m Row
20 OHS
500m row
25 OHS

Didn’t row as fast as I should have. The 15 and 20 overhead squats were unbroken and then I went 15-10 to finish at 10:58.

Gymnastics

8 Rounds (Reverse Tabata)

10s C2B Pull-ups
20s Rest

I figured it would be a good time to break in my grips more, which I haven’t used much since getting them at Regionals last year. I was sliding all over the place losing my grip. I should have chalked them up. Silly! Took them off after the 3rd or 4th set. Went with 6 reps in the first round and then 4s the rest of the way.

Front Squats of Death

Much needed rest day yesterday. My upper back, shoulders, and chest were all feeling really rough and overall my body was beat up. Was not really looking forward to the amount of work programmed for tonight.

Back Squat

Add 0-5-10 pounds over the last 3×4@80% type workout.

10×45#
8×135
4×205
4×245
4×275
4×295
3x4x315

I had used 305 so went with the 10# jump. Didn’t put on a belt until 295. Felt good.

Clean from Blocks (knee)

Work up to 3×3 @ 80%.

3×135#
3×165
3×195
3×215
3×235
3×245
3×255

Ended up being a couple of inches below my knee. I’ve never liked block cleans and always had a hard time getting myself to commit to dropping under. No issue today so I bumped it up on my last two sets. Maybe it was because the blocks were lower.

Split Jerk

Work up to a daily 3 rep.

3×135#
3×185
3×215
3×245

At this point everyone was starting to feel things a bit so nobody pushed the weight here today knowing what we had coming in the metcon.

Accessory

We combined these to save some time.

2 Sets

12-15 GHR
12-15 Dumbbell Bent Over Lateral Raises
6-12 Barbell Curls

I had to use the tiny orange band for my GHR and did 12 reps. Used 20# DBs for 15 laterals. Sets of 12 curls using 35# and then 65#.

Conditioning

3 Rounds

15 K2E
10 Push Press (185#)
15 Front Squat (225#)

Heavy, but with today sandwiched in between two rest days, we figured it was a good one to grind away and do the work. Ugh it was so fucking horrible. I did 9-6 and then 6-5-4 for 2 rounds on my knees to elbows. Was able to go 6-4 on every round of push presses, and didn’t resort to any jerks. The front squats were fucking death! I started 6-4-3-2 I think, then 4-4-4-3, and the last set I felt like I was going to fail every rep. My core was giving out. I think I went 4-2-2-2-2-2-1. I was going for the 3rd and final rep there on the end and had to bail at the bottom. Walked over and finished using Bryan’s bar for the final rep. Took me 18:13. Wore a belt and used racks for both bars. I was taking so much rest time between sets and still couldn’t breath or feel confident in the squats.

Oh no, not done yet!

10-20-30-20-10 Row Cals
30s Rest

The 10 and 20 were decent, but my legs didn’t have anything more after that. Finished in 5:44.

Talk about a session from hell. That was way too much work for one day. Normally the programming has been taking about 90 minutes. Today it took us 2:15 and we were not screwing around, even speeding up by putting the accessory movements into a little circuit. I’m going to try to finish the final day of the Thruster Attack tomorrow if I feel good enough.

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

Squats on Squats

Needed the rest day yesterday and got a bunch of stuff done around the house on my last day of break. Went to the 6:30 class but squatted instead of doing shoulder press.

Strength – Back Squat

10x20kg
5×60
5×80
5×90
5×100
5×110
5×120
5×130

Not real great on the back between sets. I wore Nanos but used the belt for 100+.

Conditioning

4 Rounds

5 Front Squats (60kg)
5 Pull-ups
5 Hang Power Cleans (60kg)
10 Hand Release Push-ups
5 Push Jerks (60kg)
15 Air Squats

Stuck with kilos since I had them on a bar for the squats already. Unbroken on everything. Going from air squats into front squats was teh suck! Push-ups were the most annoying part of the workout. Finished in 9:42.

Midline

3 Sets

10/10 Side Bends (53# KB)

When the KB was in my left hand I could feel a tug on my back.

Make It 7

Out in the garage in the evening.

Snatch

5×45#
3×75
3×95
2×115
1×135
1×145
1×155
1×165
4x1x175

Missed 155 trying something different, but reset and got it.

Clean & Jerk

5×45#
3×95
3×135
2×165
1×185
1×200
1×215
4x1x230

Cleans felt a little heavy today.

Front Squat

2×235#
2×260
2x2x275

These felt really good! Didn’t wear a belt at all and was able to stay upright.

Accessory

28:00 EMOM (alt)

5 Strict HSPU
6 Evil Wheels
8 Ring Rows (feet elevated)
15 Lying Leg Lifts

Set the clock for 20:00, planning on 5 times through, but the handstand push-ups were holding up so I went 2 more sets through.

Put a bow on deload week. Hopefully I can get in the next full week of the program before I leave the country. Then that might be it for dedicating time to lifting.