Plank All Day

My back is feeling a bit better each day.

Conditioning

4 Rounds

  • 20/14 Push-ups + Plank
  • 20 Walking Lunges + Bottom Squat Hold
  • 20 DB Push Press (25#) + OH Plate Hold (45#)
  • 30 Plate A Jumps + Glute Bridge Hold

One partner doing reps while the other holds and then switch. We alternated the leader each round. I started 10-10 on the push-ups but switched to 12-8 and those eights got tough! Took us 18:57.

Midline

2 Rounds

  • 30s V-ups
  • 15s Rest
  • 30s Table Top Kick + Cross Reach
  • 15s Rest
  • 30s Sit-up + 2 Russian Twists
  • 15s Rest
  • 30s Side Plank Jumps
  • 15s Rest
  • 30s Diamond Plank Runners
  • 15s Rest
  • 30s Downward Dog Cross Toe Touches
  • 15s Rest

I stumbled on this guy in the Instagram suggestions and B did a couple of his workouts this week. We definitely cut back on the time and rounds though. I was really sweaty from this and nice to try some new movements. It was a lot of time in a plank today!

Now it’s time for brunch and ice cream, then the big game tonight. GO DUKE!!

Accessory Wipeout

Warm-up

  • 3:00 SkiErg (656m)

Conditioning

5 Rounds each (do entire round, while partner does holds)

  • 8 Burpee Box Get Overs (48/38″) / 1:00 Bottom Squat Hold
  • 15/10 cal Row / 35s Glute Bridge Hold
  • 30 Plyo Lunges / 40s Plank

Brandi went first, so I was in the hold first. Took us 27:13.

Accessory

4 Sets

  • 120/120′ Suitcase Carry (70# KB)
  • 8 Evil Wheels
  • 12 Double DB Skull Crushers (30# DBs)

I had energy until this accessory work, which kind of wiped me out!

Failure to Break

Had planned an active recovery day yesterday, but when I woke up I could tell right away it should be a rest day. Even though the pump session on Saturday wasn’t intense it worked some muscles I don’t give much attention. I was due for a rest day because my last one was the 26th. I’ll do active recovery on Saturday this week.

Big ice storm last night, but roads were clear enough to make it to the 4pm class.

Warm-up

Line Drills

  • High Knees
  • Butt Kickers
  • Karaokes
  • Single Leg Hops Forward
  • Single Leg Hops Backward
  • Bunny Hops
  • Burpee Broad Jumps

20s Work / 20s Rest

  • Single Unders
  • Backward Singles
  • 10s/10s Single Leg
  • Alternating Legs Singles
  • 2 Singles + 1 DU
  • 1 Single + 1 DU
  • DU

I don’t get how people can practice alternating from singles to doubles. The rhythm is completely different and fucks you up.

Weightlifting

  • 5 High Hang Snatch High Pulls (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 Above Knee Muscle Snatch (45#)
  • 5 Above Knee Power Snatch (45#)
  • 5 Below Knee Power Snatch (45#)
  • Power Snatch (work up to moderate/heavy set of 5)
    • 75#
    • 95
    • 115
    • 135
    • 155

Did those sets of power snatches all touch-n-go. Felt good and would have gone for more if we didn’t have so many snatches coming up.

Conditioning

10:00 AMRAP

  • 2-4-6-8-10… Power Snatch (95#)
  • 20 Double Unders

Went unbroken through 6, then 2×4, 2×5, 3×4, 5-5-4, and 4×4 I think. My thumbs felt ready to fall off. I missed two dubs in a round and only did two rounds unbroken I think. So many misses! Finished the 16 snatches and 17 double unders.

Butt Stuff

3 Sets

  • 20/20 Single Leg Hip Thrusts
  • 1:00 Glute Bridge Hold

Feel the burn!

Gymnastics

8:00 EMOM

  • 5 Bar Muscle-ups

Like some of the other stuff I’ve been doing my goal was to go until I had to break a set and that would be my last one. Well… I was able to stay unbroken and stopped there before my hands tore open. Part of me really wanted to get in two more for that 50 total reps, but I think I made the smart move. Took grips off after 3 or 4 rounds because they were bunching up too much and the straps were pulling on my wrists.

This establishes both 30 reps and 40 reps for time, which were¬†5:17 and 7:16. Feeling really good about my gymnastics endurance! I still haven’t attempted more than 6 unbroken bar muscle-ups, which I could obviously crush now. Maybe I’ll hit a max set in a week or two.

Midline

At 9pm I got the brilliant idea to do 100 sit-ups and this was barely an hour after I ate dinner. Was able to set a 9 second PR by doing it in 2:30.

Fightin’

I’m pretty sore from yesterday. My hamstrings, glutes, low back (still tight), and I think my upper rhomboids are all feeling it. Went to the 4pm class.

Warm-up

8:00 EMOM

  • Row
  • Air squat
  • Row
  • Step-up
  • Row
  • Burpee
  • Row
  • Shoulder Press (45#)

Conditioning

“Fight Gone Bad” – 3 Rounds

  • Wall-balls (20#, 10′)
  • Sumo Deadlift High Pulls (75#)
  • Box Jumps (20″)
  • Push Presses (75#)
  • cal Row
  • 1:00 Rest

I got 291 (with a 24″ box) the only time I’ve done this. That day I did 109-92-90 with 32-24-23 wall balls. Today I did 106-103-96 with 28-28-27 (I think) wall balls. Never dropped the ball today. I was very slow and deliberate on the SDLHP, a dumb movement. I know I could improve my score quite a bit if I busted them out, but it’s not worth it. Too easy to injure a shoulder with this movement and especially with how tight my back has been too. I pretty much stopped and reset on the ground with every single rep. Box jumps felt good and I kept the same pace through every round. Push presses were where I racked up the most reps, but that third round got really hard. I think I got about 15 cals on the first two rows and then pushed it for 17 at the end. I’ll take the 14 rep PR for my 3rd of 2019 already!

Posterior Chain

3 Sets

  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold

I wasn’t reading right and thought we only had to do 30 total reps, so I went pretty slow to start out. After I got done with the 30 and people who started before me were still going I realized my mistake. Went much faster for the other two sets but the damage had been done. My glutes were on fire! Being sore didn’t help.