On Sunday I mowed the lawn and worked a bunch of the trim. B wasn’t feeling well so we didn’t workout. Yesterday I had a club fitting with Titleist for new irons and wedges. I pretty much hit clubs for an hour straight. My low back and left side are feeling it.
Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.
10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
15 Banded Frog Reverse Hypers
Went 20# heavier than last week and it was no problem.
15 cal Row
10 DB Push Press (50#)
15 cal BikeErg
10 Renegade Rows (50#)
15 cal SkiErg
I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.
I didn’t golf yesterday because a demolition crew was over removing the concrete slab that had been the sunroom floor. I spent some time on the outside of the house in the evening. Had to cut the lawn today in between meetings because it’s growing even though we haven’t been getting rain. Out in the garage at 4pm.
3:00 BikeErg (1,282m)
40 PVC Passes
90-60-30 Air Squats
I set a goal to go unbroken on every set of pull-ups and easily did it. I did all sets of 10s for the push-ups and just kept grinding through the air squats, which seemed to go forever. Finished in 20:38. Interesting and challenging twist on Murph prep.
Yep, time to properly rest this right calf. I about fell down the stairs this morning. Went to the 4pm class and we’re upstairs in the CrossFit room for the first time! They still have a lot of work to do, but almost all of the rig is up and there was flooring down.
8×50′ Shuttle Run
10 Jumping Jacks
5 Air Squats
10 PVC Passes
World’s Greatest Stretch
10/10 Leg Swings
4/4 Single Arm DB Front Squats (50#)
8 Glute Bridges (50# DB)
Nothing crazy for me as the class did back squats and the bridges (or hip thrusts).
OH Single Arm Walking Lunge (50#)
Seated Shoulder Press (45#)
MB Cleans (20#)
I decided I’m going to scale all kinds of things for the next 1.5 weeks before I leave on a trip in order to let this leg and my back heal up. No explosive movements (jumping, driving up, etc.) with my legs and no barbell lifting. So then that really gives me almost a month before I’m back and hopefully can hit things hard again. Will give me a lot of time to focus on gymnastics movements, bodyweight stuff, and maybe the bike. The class programming was T2B, barbell lunges, push presses, and Sumo deadlift high pulls (all with 95#).
I definitely wore grips for the toes to bars. Weston and I couldn’t remember what we used to do for these, but thought it was 7-8. So of course we both went for eight out of the gate. I got six rounds unbroken, did 4-4 in round seven, and then 6×1 in the eighth. Might have been able to sustain seven unbroken the whole way. I did six lunges every round. I sat on a medicine ball for the shoulder presses, doing four rounds of ten and four rounds of eight. I bet I feel those presses tomorrow. Then I did seven every time for the medicine ball cleans.
I went back and looked at my history and the best I’d done for Tabata T2B was 57 reps a year ago with 6×8 and 4-5. That day I did 5×8 unbroken, 5-3, and then singles. So 62 today was a nice PR!
Good to be home and get a good night of sleep. I’m already missing the great San Diego food though. I put on almost three pounds, but that may all be water weight from so many carbs. WHOOP was saying that I burned around 4,000 or more calories most days I was out there because of all the extra walking I was doing. My recovery score is low again at 36% after no workouts yesterday, but the travel home from SD.
My best triple is 255 almost exactly two years ago, so I’m happy to hit this today. If I can’t work on my lower body lifts, at least I’m getting my bench press back and can make another run at 300.
5 Strict C2B Pull-ups
10 Hand Release Push-ups
15 Hollow Rocks
20 Side Plank Jumps
I did all singles on the chest to bars and was surprised at how great they felt through the entire workout. Push-ups were all unbroken sets and didn’t slow down much. The side plank jumps were the gasser. This was a deceiving workout. I did 8 rounds plus 5 pull-ups.
5 Jefferson Curls (45#)
10 Glute Bridges (3s hold)
New movement with the Jeffersons. Damn good stretch down the posterior chain and especially in my hamstrings at the bottom. The Oly coach out in San Diego said I might have weak glutes that result in my back tweaks, so I’ll try adding in more accessory work like this. I guess the rehab stuff I did last year had a good amount of glute work, so I’ll have to go back and look at that too.
Dumbbell Curls – 21s
7-7-7 @ 25#
7-7-7 @ 25#
7-7-7 @ 20#
That lighter third set felt pretty easy now, but the next two sessions will be all with 25s before switching up to one of the alternative 21s workouts.
Engine Builder – Endurance
While watching Michigan vs. Michigan State I thought I’d add an extra cardio session since all I have planned for tomorrow is 24 minutes on the Airdyne.
The plan was to hold an easy 2:05 / 500m pace and I was spot on the entire way. Finished with 366 cals – 5,760 meters.
My shoulders and triceps are feeling yesterday. Last night my legs felt fatigued and I was tired in general. Didn’t seem to sleep great, but I’m also feeling tired today. Went to the 4pm class.
10 PVC Pass Thrus
10 PVC OHS
10 KB Glute Bridges (35#)
20s Handstand Hold
5 OHS (45#, 3111 tempo)
I started with a squat snatch until 165 when I started to power it and then do the squats. We were supposed to stay with a weight for the last five sets, but I failed the last rep of the 2nd set of those. Whoops! Didn’t realize my back was so tight from yesterday until getting into these lifts.
30 Ball Slams (30#)
20 Bear Hug Lunges (30#)
Was really dreading 150 ball slams with tired shoulders. After two rounds I settled in (or went numb?) and tried to chase down Michelle and Kyle by not resting at all between movements the rest of the way. Finished in 9:47.
Had planned these muscle-ups well before knowing what today’s workout would be. A fatigued state is a good time to work on shit like this though. Makes it easier in the middle of a workout. I think the last time I tried a max sets of muscle-ups was 2015 and I’ve been stuck on a PR of 9 since doing it a couple of times that year. I was confident I could break finally get double digits, but wasn’t convinced it was going to happen after the type of workout I just finished. I did give myself 15-20 minutes to recover though.
E3M – 4 Sets
MAX Unbroken Muscle-ups
My first few reps were all over the place before I found my swing; then I felt good. Got 10 finally and didn’t use my hips enough for the 11th. Shit like that happens when I focus on a specific number so much. Curious what I can do fresh. My other sets felt good as well and I made sure to use my hips through all of them. Surprised myself by not decreasing too much. I ended up with 10-7-6-6.
There is a storm rolling in overnight, so tomorrow will be a garage workout or maybe a rest day if I need it.