Front Squat

5 At A Time

Had day 1 of the Club Championship this morning. Weather wasn’t that hot until the end and we actually got rained on a bit. Need to score a lot better tomorrow to do something in which will most likely be the 3rd flight. Out in the garage at about 5:30pm.

Hang Power Clean + Front Squat

5×45#
3×95
3×135
5×160
5×170
5×185
5×200
5×210

All reps were from the hang above the knee. After 170 I actually had to get out the chalk. It was so humid out after the rain last night and what we got during the day. I was sweating everywhere. In the last two sets I dropped the bar after 3 reps, real quick breath, and picked it back up to finish the final 2. Sets of 5 are fucking nasty!

Clean Deadlifts

2×225#
2×255
2×275
3x5x285
AMRAP 285

Used a hook grip through the first set of 5. No chalk on any of the deadlifts though. Then used lifting straps the rest of the way. Stopped after 15 reps in the AMRAP. I was starting to feel it all over in my legs.

Pause Split Jerks

Pause in dip for 2 seconds and pause in split for 2 seconds.

2×45#
2×95
2×135
2×175
2×185
2×195
3x2x205

I turned on the clock and went every 2 minutes. Felt a lot more solid than last week, when I was taking a lot more rest. Getting used to the weightlifter’s volume.

Accessory

28:00 alternating EMOM

6 Strict Chin-ups
30s HS Hold
6 Strict Ring Dips
8/8 Barbell Side Bends (95#)

Was expecting it to be more brutal due to the heat but it wasn’t bad at all. First time trying side bends with a barbell and I think they are a keeper. They seem to make use of a lot more muscles.

Will make time to get in a 20 min ROMWOD.

Vaughn Week 2

Walked 18 holes this morning, relaxed a bit, and got to the gym before 6pm. First day of the 2nd week of the weightlifting program.

Shoulder Press

5×45#
5×95
10×115
10×125
8×135
6×145

Wasn’t a cake walk, but I made all of the assigned percentages and reps today.

10×45#
4×135
2×185
2×225
2×245
4x5x265

Thought about cutting back on the loading but glad I stuck with it. The final set was an AMRAP but I couldn’t breathe anymore and had to bail trying to stand up the 6th rep.

Tall Clean

3×45#
3×95
3×135
3×155
3×175
3×195
3×205
3×215

Felt good, other than my hands. Taped my thumbs early on. Up 10# from what I’ve ever done for a triple (even a double) and 30# more than I did in the first week of the program.

Clean Lift Off

5×275#
2x5x295
5×305

Programmed at 95-105% of clean. Few pounds heavier than that on the final set because I’m a lazy loader.

Skill

8 Rounds (Reverse Tabata)

10s Zeus DU
20s Rest

Never missed, but did have to stop one round a couple of seconds early because I was losing my grip on the rope. Finished with 123 reps. Does this count as conditioning during this “weightlifter” period? haha

Knocked out a 20 minute ROMWOD in the evening.

Running For Aerobic Capacity

Soreness is ramping up again after yesterday’s workouts. Really glad I’ve decided to cut back on the squat sets or I’d be in a real world of hurt. Headed to the track around 9:30am. Warmed up with a 400m jog.

Aerobic Capacity

1,000m at moderate pace (4:43 target, 4:56.7 actual)
3:00 Rest
400m at fast pace (1:42 target, 1:37.1 actual)
3:00 Rest
700m at moderate pace (3:18 target, 3:13.4 actual)
3:00 Rest
300m at fast pace (1:17 target, 1:11.2 actual)
3:00 Rest
600m at moderate pace (2:50 target, 2:47.6 actual)
3:00 Rest
200m at fast pace (0:51 target, 0:47.5 actual)

I was pissed I missed the target on the first interval. I was checking my pace through the first few 100s but stopped looking and slowed too much. Made sure to get under the rest of the targets. Not bad and only 2 miles of volume. Walked 400 meters and headed home.

Sinuses started acting up shortly after the track. Took a little nap during the day and headed to the gym around 5pm for week 1 day 4. Did some bottom squat hold but got right into it.

Hang Power Clean + Front Squat

3x20kg
3×40
3×60
3×70
3×75
3×79
3×84
3×87
3×90

Was getting rough on my thumbs since I was using the Eleiko bar. I taped them up at some point. Put on my belt for the last couple of sets I think, but didn’t wear knee sleeves today since not much squatting to do.

Clean Deadlifts

5x100kg
5×115
6x5x130

The six working sets were assigned at 80% of an estimated 1 rep max quality clean deadlift. Say what? I have no idea, so I figured I’d go with 100% of my max clean. I used a hook grip on the warm-up sets and 3 of the working sets, then switched to straps for the final 3 sets because my thumbs were taking a beating.

Pause Split Jerks

2x20kg
2×40
2×60
2×70
2×79
2×84
2×89
4x2x93

Assigned 6 doubles at 60-70%, which I was able to do. Maybe slightly off since I used kilos and converted during the workout since I already had my loads planned out in pounds. There was a 2 second pause in the dip and supposed to be 2 seconds in head tilt, but I paused it the split instead. Chad mentions this head tilt quite a bit, but it felt odd when I tried on Monday with shoulder press. Maybe I’ll have to give it another go next week or look up a video to make sure I’m thinking correctly what he’s asking for. These jerks felt heavier than they should have.

Accessory

5 Sets

10/10 Side Bends (53# KB)
20 Hollow Rocks
30 Zeus DU

Took my sweet time as I had been the entire lifting session. Was able to do every set of Zeus dubs unbroken. Not sure how many more than 30 I can do at this point because the handles are really starting to slide in the last few reps. With my regular RPM dub rope I can easily adjust my hand position and not lose a beat, but it feels like letting go of any grip pressure with the Zeus will be a disaster.

I’ll get in a 23 minute ROMWOD yet tonight after dinner. Getting up early to play in a charity golf scramble since I have a bit of a drive to get there.

Home Sweet Home

It’s so good to be home after only being here less than a day in the last 2.5 weeks. Slept for 12 hours last night! Walked 18 holes and golfed pretty well for not touching a club in 2 weeks. Out in the garage in the evening. Warmed up with Crossover Symmetry Activation.

Had decided a few weeks ago that I wanted to do a lifting program, so might as well jump in today. I found a 4 week program by Chad Vaughn I really liked. Didn’t seem like crazy volume and has a good mix of exercises each day. Had been thinking about something that was only 2-3 days a week, but I can afford to cut back on conditioning a bit right now, especially since I’ve been out of the gym so long anyway. At 4 weeks long I can change switch gears after or jump into something different.

Shoulder Press

10×45#
10×75
10×105
10×115
10×125
6×130 (2 short of the 8!)
2×130

Should have been a set of 8 at 135# to finish, but I knew that wasn’t going to happen and even the 5 pound drop didn’t happen. I took about 20 seconds rest before hitting the final 2 reps. Assigned % were 60-65-70-75 for the 4 working sets. Could tell I’m not used to holding a bar because my wrists were feeling it in the last couple of sets.

Front Squat

5×135#
5×205
4x5x225

Oh my! The warm-up set with 205 was rough so I scaled back from the assigned 70% (240#) and then even scaled back to 4 sets instead of the assigned 6. I’ll probably still be sore as hell from not squatting. Two twenty-five never felt so heavy! Forgot to wear knee sleeves, which would have helped.

Tall Clean

3×95#
3×135
3×155
3×165
3×175
3×185

Felt decent and getting out of the squat wasn’t nearly as bad here. It was written to go by feel and these felt ok. No gas to push it though.

Clean Lift Off

5×225
4x5x255

Didn’t have to scale here, but stayed on the bottom of the range (90-100% of max clean). Did wear straps so I wouldn’t kill my hands too much yet. Need to get used to holding the bar again.

Time to get out and mow the lawn.

Just Run

Wanted to get on the water in the kayak this morning, but it looked pretty rough, so I laced up my shoes instead. It was a relaxing slow run, without any concern for speed, staying in the 11-12 minute per mile pace. After about a mile I decided I’d run until 45 minutes. Ended up being 3.95 miles. Walked about a half mile back to the cottage.

Went over to the Presque Isle Clubhouse with Heather and her clan to swim and hit the hot tub. I went to their little fitness area first.

Started with a couple of machines to get some leg work…

4 Sets

10 Prone Leg Curl (set @ 10 of 20)
10/10 Glute Machine (set @ 10 of 14)

Could use a lot more of this type of stuff.

5 Sets

10 DB Bench Press (50# DBs)
10 DB Front Squats (50# DBs)

Worked up a nice sweat and was breathing hard after doing them back-to-back. Probably rested about 2 minutes between sets.

4 Sets

8/8 Kroc Rows (50#)

No extra rest; went from one arm to the other until completed.

959

It was rough rolling over in bed last night, but not close to the worst it’s I’ve had it. Could barely walk when I got out of bed. Iced my back and used the TENS unit this morning and it felt good enough to go to the 10am class.

Warm-up

3×10 Reverse Hypers (210#)
Bottom Squat Hold
2×10 Air Squats

Strength

Front Squats

10x20kg
6×50
6×70
3×90
3×100
3×110
3×115
3×120

I was squatting off the jerk blocks because it was a packed house and all 6 racks were being used. Heading in to the gym I figured I’d be happy to git a couple sets at 225#. Other than picking the bar up off the blocks, I didn’t feel anything from my back because I really made sure to keep it tight. Excited I was able to get up to 265# when 2 hours earlier I wasn’t sure I’d even be able to go in.

Conditioning

25:00 Partner AMRAP

50 Overhead Plate Lunges (45#)
50 Push Press (75#)
50 Air Squats
50 Hang Power Cleans (75#)

Worked with Weston. We each did a set of 15 and then a set of 10 with every movement. When we were in to the second round I wasn’t even breathing hard yet and said it was much easier than I expected. We then got faster each round. I had jokingly said 5 rounds before we started and we almost got there! Only 41 reps shy of that 5th round for 959 total reps. If we had done the lunges and air squats in a set of 25 each we would have been able to make it. Was a fun workout to cycle the lighter weights.

What a Bear!

My hips and quads are all pretty sore.

Warm-up

Crossover Symmetry Activation
3 Sets
- 5 ATYs (5# plates)
- 15/15 Monster Walks (small red band)
- 10 Walking Lunges

Weightlifting / Cycling

5 Sets

7 rep Bear Complex

I was out of breath with the empty bar! I did 45-75-105-135-155#. Decided to count that first set because I was taking quite a bit of rest with the bar on my back during the 135 and 155 sets. Going in I thought maybe 165, but 155 was fine with me and 10# heavier than I’d done.

I did all clean thrusters, but in the final two loads I started resting after lowering the bar on to my back before doing a back thruster. Got a little rest in the hang position a few times.

Accessory

6 Sets

4 Pendlay Rows (165#, supinated)
6 Evil Wheels

I did a couple of warm-up sets on the row with 105-155#. Could feel a little pull in my left shoulder with the first two working sets, but it went away by the 3rd set. Evil wheels have become very easy for me. Maybe from the GHD work I do?

Explosive “Conditioning”

For Quality

50 Burpee Broad Jumps

Didn’t even start the clock because the focus was on the jumps and not going balls to the wall; be explosive under a little fatigue. Kept a nice steady pace and tried to get some distance with each jump. Was much harder than I expected. Feet were really digging into the end of my shoes even at 10 reps in.

I’ll get in some shoulder mobility work and e-stim.

Lots of Legs

Yesterday I walked 18 holes of golf. It’s already getting easier on the legs. I’m still feeling at least a couple very short back twinges during a round and they usually aren’t during swings. Happens when I’m standing around, lining up a putt, or pulling a club out of the bag. Not pleasant. I also did a 45 minute ROMWOD last night.

In to the gym at 9 this morning for some lifting.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hypers (210#)

Spilled my damn shaker all over the floor so took me longer than expected to get lifting.

Weightlifting

5 Muscle clean
5 Shoulder press
5 OHS (close grip)
5 Front squat

Did 2 sets through the complex with 20kg and 30kg.

5 Squat clean
5 Push press

Did 2 sets through with 40kg and 50kg.

Clean & Jerk

3x60kg
3×70
3×80
2×90
100
110
115
120

All squats and split jerks. Haven’t lifted either heavy in quite some time so the weights felt heavier than they should.

Skipped out on the class warm-up and didn’t need to hit any extra front squats.

Strength

10:00 EMOM (alt)

5 Front Squats (185#)
10 Cal Row

Conditioning

Partnered up with Bryan.

2:00 AMRAP Push Press (135#)
2:00 AMRAP Squat Cleans (185#)
2:00 AMRAP Burpees
5:00 AMRAP Wall Balls (30#, 10′)

We used the jerk blocks for the push presses and alternated every 3 reps to get through 45 total. All singles on the cleans for 20 total reps. Five burpees at a time for 35 total. Then sets of 10 wall balls for 123.

E2M – 6 Sets

70m Sprint

Took it easy on the first, pushed for 3, and then slowed it down for the final 2.

Did Crossover Symmetry Iron Scap before heading home.

Headed out for a run in the afternoon in between watching some Regional action. Went 3.05 miles in 30:11 and had negative splits each mile. Getting easier and easier each time I lace ’em up. Average HR of 135 and max of 149.

Will get in ROMWOD and maybe even a double dose since I put in a lot of volume on the legs today.

Feeling Good

Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.

Warm-up

Jumping Jacks
Shoulder Stretch
Jogging
10 Burpees

Strength

Front Squats – 2s Pause

3×45#
3×115
3×185
3×225
2x3x245
3×255

Conditioning

15:00 AMRAP

50 Double Unders
40 Russian Kettlebell Swings (53#)
30 Russian Twists (35# plate)
20 Ball Slams (25#)
10 Burpees

Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.

Gymnastics Skill

5 Sets

5 Ring Swings

Shoulder Scraping

graston-shoulder Had my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.

Went to the gym right after for the 5:30 class.

Warm-up

2 Sets

10 Wrist Curls (45#)
10 Bicep Curls (45#)
10 Shoulder Press (45#)
10 Front Squats (45#)
10 Thrusters (45#)

Strength – Deficit Deadlifts (4″)

Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.

5×155#
5×225
5×275
4x5x305

Much different stimulus and have to pay more attention to positioning going so deep down.

Conditioning

6:00 AMRAP

5 Thrusters (95#)
5 Toes to Bars

Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.

8 Rounds (Tabata)

20s Burpees
10s Rest

Was still out of breath so stuck to 6 every round.

Skill – Double Unders

Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.

Finished up with Crossover Symmetry Plyo to try and help the shoulder.