Tag: Hand Release Push-up

24 Second PR

Up at my parent’s place for the weekend. Planned to use the treadmill but it wouldn’t start moving.

  • 8:00 Air Dyne
  • 5 Rounds
    • 20 Plyo Lunges
    • 20 Push-ups
  • 8:00 Air Dyne

Held about 70rpm to start. Went unbroken on the lunges and all sets of 10 push-ups. Started with 70rpm again and then pushed it for the last 4 minutes. Took a total of 21:12.

Did a series of back stretches and then felt like I should do more push-ups.

  • 50 HR Push-ups

Never stopped though I did slow down a lot, with slight pauses at the top and bottom of the last 25 reps. Finished in 1:52 for a 24 second PR with fatigued muscles!

Did another round of back stretches in between the Final Four games.

Lighter Reps

Went in for the 9am. Warmed up my shoulders with Crossover Symmetry Activation.

Strength

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 3×125#

Figured I’d wait to use the legs until I needed to. Build more upper body strength through the warm-up sets.

Push Press

  • 3×155#
  • 3×175#
  • 3×195#
  • E30S 5:00 (10 sets) – 1×215#

Rough going on those 10 singles.

Gymnastics

E30S 5:00

  • 2 MU

E30S 5:00

  • 5 HR Push-ups

Conditioning

15-12-9

  • C&J (95#)
  • Ring Dips

Thrusters were programmed in the workout, but I’m still staying away from squats, so I did clean & jerks instead. Most reps were actually a push press. All sets were unbroken. Went 5-5-5, 4-4-4, and 5-4 on the ring dips and finished in 5:23. Not so fun doing the ring dips after all the muscle-ups and push-ups fried the needed muscles. It was fun doing some C&J at a lighter weight for a change of pace.

I rested a little and then stuck around to get in some more work since my Air Dyne is still broke and it’s so damn cold out I don’t feel like warming up the garage later. Nice to be done for the day too.

20 Rounds
Air Dyne (AD2)

  • 30s @ faster than 10:00 pace (>80 rpm)
  • 30s slow

I was going 85 rpm and higher every round. Racked up 515 calories and went 6.76 miles. Did Crossover Symmetry Recovery before I left.

Midline

Took a break from work in the evening and knocked out some planks. Did these on my elbows because after the workout this morning my shoulders and wrists didn’t need the extra strain that comes from doing them on your hands. After seeing Michelle hold a 6 minute plank without even struggling, I’ve become a little obsessed with these. Body size probably helps her a lot because I start shaking 45 seconds in. No excuses though! Improving core strength is never a bad thing.

  • 2:15 Plank
  • 3:00 Rest
  • 2:00 Plank
  • 3:00 Rest
  • 1:45 Plank
  • 3:00 Rest
  • 1:30 Plank

Dubs on Point

Moved Super Sunday to noon instead of 11 starting today. I warmed up with a 1,000m row in 4:28 and various stretching.

Gymnastics

“Death By” Pull-ups

  • 1 Pull-up in the first 1 min
  • 2 Pull-ups in the second 1 min
  • 3 Pull-ups in the third 1 min
  • Continuing this for as long as you are able

Made it through 17 and got 14 of 18 for a total of 167 pull-ups! Was hoping to get to round 15 or 16, so huge win. The last time I did something like this was back in November of 2012 and it started with 2 and went up by 2 every minute. Got 16 + 17 for a total of 89 that day. Big improvement and I’m about 12 pounds heavier now. Wore the leather grips so I wouldn’t risk ripping my palms going into the Open.

butterflies-human-pull-ups

Conditioning

4:00 AMRAP

  • Burpee Box Jumps (24″)

Got 11 in the first minute, then fell off pace a bit, but wanted to get to 40, so I stepped it up in the last minute and managed to get 41 total.

Chipper

  • 100 DU
  • 25 T2B
  • 50 Plyo Lunges
  • 50 HR Push-ups
  • 50 Plyo Lunges
  • 25 T2B
  • 100 DU

I went unbroken on the first 100 dubs in 48 seconds! Couldn’t believe it was that fast. On the toes to bars I started with a set of 5 and then did 5 sets of 4 both times. I think I went 16-18-16 and 20-16-14 on the plyo lunges. All sets of 5s on the push-ups. I really wanted to hit a bit set of double unders at the end. Started feeling the burn at 50 but kept it going. Made it to 95 and then messed up! So close. Total time was 12:44.

Shoulders = wrecked! Did Crossover Symmetry Recovery. Switching me schedule again so that Monday and Thursday are rest days. Will be doing the Open workouts on Friday nights.

Double Morning

I’m kind of sore from the good mornings on Monday. Needed the recovery day yesterday, but really wanted to workout in the afternoon. Ready to be back at it today after another solid 9 hours of sleep. In before the 9am class for some extra work.

Warm-up

  • 14:00 Row

Had planned on holding a 5k pace, but decided against it on the drive in. Just had a feeling and it was a good call because I wasn’t feeling it during the row. Kept under a 2:05 pace for 3,369 meters.

Gymnastics

16:00 EMOM alternating

  • 3 Bar MU
  • 12 HR Push-ups

The bar muscle-ups are feeling so easy; I can’t believe it. I guess it worked out well not working on them until I was decent with MU on the rings and my pull-ups improved . I pretty much got to skip that whole phase most people seem to go through, where they get one arm over the bar with a lot of strain on the shoulders and elbows, then fight to pull the rest of their body and other arm over. I’m getting over right into the dip position with no problem. 🙂 Good number of sets too because I took a little piece of skin off my thumb in the last round. Might have to start taping my thumbs or figure out how not to feel that pull on the skin as my body swings back under the bar.

Had a few minutes to rest before class got going.

Weightlifting

C&J

  • 5×45#
  • 3×95#
  • 3×135#
  • 3×155#

I had planned on doing some full cleans and split jerks, but the quad was not feeling up for it after trying them with 95#.

Then we got into the meat of the workout, with a running clock.

10:00 EMOM

  • 3 C&J (175#)

Didn’t try touch-n-go until the last round and got it. Wish I had started out TnG and then switched to singles when I couldn’t hold on to the bar. Will know better for next time.

3:00 Rest

3 Rounds

  • 45s Wall Balls (20#, 10′)
  • 15s Rest

Worst part of the workout, but not terrible by any means. I did 21-20-21 reps. Should have been all 21s but I wasted 2 seconds at the end of the 2nd round because I thought I heard the time differently.

Oh, I wore lifters for the lifts and wall balls.

3:00 Rest

10:00 EMOM

  • 3 Deadlifts (5 sets 275#, 5 sets 295#)
  • 5 Burpees

Wore a belt and went shoeless. Weight felt good so bumped it up for the 2nd half. Kept a pretty good clip on the burpees, doing each round in about 17-18 seconds.

It’s kind of nice having the extra work done already for the day, though I do have to clear the snow out of the driveway at some point since we got another 2-3 inches last night.

Damn Quad

My quad is very angry after the squats yesterday. Played in a cornhole tournament last night, but I doubt that has anything to do with it.

cornhole-courts

Warm-up

  • 1,000m Row – 3:59
  • Stretching

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

I did 25-13-11-10, which is a new max set PR and better than the 22-12-12-10 I did last time.

Conditioning

A fun MAP training session today.

10:00 AMRAP @ 80%

  • 150m Row
  • 10 HR Push-ups
  • 10 Russian KBS (53#)

Did 6 rounds plus 140 meters. The push-ups started to get slower each round.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 7 Box Jump, step down (24″)
  • 9 Deadlifts (135#)

I thought I was going to cry after the first box jump it hurt my quad so much. It seemed to loosen up or I was favoring the other leg a ton after a few reps. Completed 6 rounds plus the burpees and box jumps.

3:00 Rest

10:00 AMRAP @ 80%

  • 30 DU
  • 5 Strict Ring Dips
  • 10 Plate Russian Twists (35#)

Felt the quad a bit when I started double unders, but turned out fine. Finished 7 rounds plus 12 dubs.

I really wanted to OHS but I couldn’t do an air squat without wincing and transferring most of my weight to my left leg.

Skill

3 Sets

  • 40 Shoulder Taps

Well Rested

Needed that complete rest day yesterday, which was the first one in two weeks. I’d taken days with only some light cardio, but not any complete days off during that span. Was also in bed early last night for over 9 hours of sleep. 🙂 In for the 9am class.

Strength

Push Press

  • 5×45#
  • 5×95#
  • 5×135#
  • 5×155#
  • 5×175#
  • 5×185#
  • 5×195# (PR)

My shoulders felt a little fatigued, which must be from Sunday. Pretty good speed through all of the reps, which felt good, especially for a 5# PR. Could have spent more time and gone heavier, but it would have been a struggle.

Accessory

4 Sets

  • 10/10 Kroc Rows (62# KB)
  • 10 HR Push-ups

Easiest the rows have ever been. I think the muscle-up pulldowns are paying off in multiple ways. Tried to be explosive on my push-ups since 10 is no problem.

Conditioning

21-18-15-12-9-6-3

  • Wall Balls (20#, 10′)
  • Sit-ups

No reason to break anything up here. Sit-ups are essentially a rest period in this workout. I started going for a pipe on the wall, which is probably a little more than 10.5 feet. Finished in 6:31. I wish I could figure out how to speed up my sit-ups and not slide backwards through a set.

Was nice to get out early so I had more time and energy for a second session. Out to the garage later in the day. Warmed up with 3:00 on the Air Dyne for 1.36km.

Air Dyne

6 Rounds

  • 2:00 @ 120% of 10:00 max cals pace
  • 1:00 Rest

The way I’ve been calculating percentages for AD work is flawed. I knew it seemed really high when 120% came out to 96rpm and it didn’t take longer than a minute at that pace to realize it would be impossible for 6 rounds of double that length. I took some readings of speed (km per hour) to rpms and will try to come up with something more useful. So, needless to say, my pace how a lot slower after round 1. My distances were 1.48, 1.4, 1.32, 1.29, 1.27, and 1.33 kilometers.

Update: After doing some speed to rpm calculations and looking at the average speed for my 10:00 PR, I’m not sure where to go. It says I averaged 38.8km/hr and 120% would be 46.6 which is about what I was trying to hit with 96rpm. My guess is that if there was a calories per hour number it would not follow a progression that the speed or rpms do, but on this cheaper model of the Air Dyne, who knows. The percentages less than 100% I’ve used seem to work fine, so I guess I’ll continue as I have been and when it’s over 100% I’ll just have to adjust and play a little guessing.

squat-deload

Back Squats

  • 10×45#
  • 5×95#
  • 4x5x135#
  • 5×165#
  • 5×205#

Started focusing on exploding out of the hole and really using my hamstrings. No lifting shoes or belt again, but will go back to them for heavy lifting later this week.

Accessory

4 Sets

  • 20 MU Pulldowns
  • 15 Back Extensions (20# Vest)

Damn those last 5 pulldowns in each set were as struggle, even more so probably after having done the Kroc rows this morning. Good work though! Glad I bumped up from 15 per set for the challenge.

275# Super Squats

Woke up with a headache, so went back to sleep and skipped the 9am class. Out in the garage around 3pm.

Warm-up

  • 1,500m Ski Erg

Felt good. Took me 6:47.6.

Gymnastics

10:00 EMOM

  • Odds: 10 T2B
  • Evens: 15 HR Push-ups

All unbroken. The push-ups got slow at the end of the last two sets, but I never stopped.

Strength

Back Squats

  • 10×45#
  • 5×115#
  • 5×185#
  • 3×225#
  • 3×255#
  • 20×275# (PR)

Super Squats are brutal and make you dig deep. I have a love/hate relationship with them. This was a 15# PR over this summer.

Accessory

3 Sets NFT

  • 15 MU Pulldowns (blue, 7’3″ bar, 5.5″ seat)
  • 15 GHD Sit-ups
  • 15 GHD Reverse Hypers

In just 2-3 weeks the pulldowns have improved a ton. I smacked myself in the forehead on one today I was being so explosive with them. Excited to try a strict muscle-up again now. Only went to parallel on the sit-ups and didn’t use a band for resistance on the reverse hypers. After the squats I didn’t want to put much more stress on my back.

LBC Thanksgiving

I think it’s time for a “rest” day and to enjoy an insane amount of food. Going to a big Thanksgiving breakfast/dinner buffet at noon with my brother.

Couldn’t help myself though and knocked out a few quick things when I woke up.

50 Hand Release Push-ups

Had 30 in the first minute by doing sets of 5. Pretty slow from there though. Finished in 2:16, which is 11 seconds better than I did in August.

50 V-ups

I was laying on the air mattress, which may have helped with these. Took me 1:27.

50 Squat Jumps

Pretty quick in 57 seconds.

I think I earned myself extra dessert!

2014-thanksgiving-buffet

Back at it

Still a bit tired from the trip. Knew I needed the rest day yesterday though. Went in for the 5:30pm class at CFi. Was good to be back!

Warm-up

  • Foam Rolling
  • Shoulder Stretching

Accessory

  • 100 American KBS (44#)

Did it with two sets (65-35) in 3:39.

Strength

Push Jerks

  • 5×75#
  • 3×110#
  • 3×135#
  • 3×165#
  • 3×185#
  • 3×205#
  • 3×225#
  • 3×235#

I don’t ever remember doing 235# for one even. It’s never been a lift I’ve tried to max out on. I’d done 225# before though. So getting a triple was pretty big.

Conditioning

10 Rounds

  • 1:00 “Cindy”
    • 5 Pull-ups
    • 10 HR Push-ups
    • 15 Air Squats
  • 1:00 Rest

We continued each round where we left off. I ended up with 14 rounds plus 1 pull-up. Push-ups got a little slow and I think I took 2 short breaks somewhere on them. Last summer I did 12 rounds of this exact same workout at SF and my score was 14+1!! I’d say that’s getting fitter. 🙂

Alex was still doing jerks and was at 235#, so I jumped in for some singles. Hit 235# again, then 245#, then 255#, all for PRs. Missed 265# because I wasn’t tight in the middle. Had the weight locked out overhead no problem. So now my push jerk and split jerk are equal. Tells you where I need some technique and confidence work.

The 240 frames per second on the iPhone 6 is pretty sweet!

Hose Off

Originally today was going to be a rest day, but since I didn’t get much done in the gym yesterday I figured I’d play it by how I felt. Was still exhausted last night at the movies from the fire truck pull, but feeling pretty good today. Went to the 5:30 class.

Warm-up

3 Rounds

  • 30s Bottom Squat Hold
  • 20 Jumping Jacks
  • 30s Plank
  • 5 Push-ups

Strength

  • 6×155# Deadlift
  • 6×245# Deadlift
  • 6×315# Deadlift
  • 6 Rounds NFT
    • 6×345# Deadlift
    • 6/6 Side Bends (62# KB)

Keep pushing the weight/reps on the deadlifts. Little by little. 345# is the same weight I recently used for 8×3 and then 7×4. Back has still been feeling good. Chalked up after the first work set and it made a huge difference without the bar starting to slip in my hands.

Conditioning

3 Rounds

  • 10 HR Push-ups
  • 20 Air Squats
  • 30 Russian Twists (35#)
  • 40 Flutter Kicks
  • 50 DU

Too many misses (2 every round I think) on double unders. Haven’t been doing them enough and it showed. Finished in 7:05. Everything else was unbroken.

6 Rounds

  • 1:00 Row
  • 1:30 Rest

The rest time is approximate since Andrew and I were alternating on the rower. I went 310, 309, 309, 308, 310, and 319 meters. I guess I won’t row tomorrow like I was planning. Will be able to work on my jerk instead.