Tag: Hand Release Push-up

Shoulder the Load

Sunday is always interesting. Started out with Crossover Symmetry Activation.

Strength

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 10x3x147.5#

That finished my second Smolov Jr. cycle. I was hoping to get up to 150, but 147.5 was still a new 3RM PR and an increase of 2.5 pounds over the last session of the first cycle. Can’t argue with improvement. I thought about going right into another cycle, but I’m not sure now. Might try dialing back a little to two shoulder press days a week, especially with the thruster work we’ve started and I need to put some time into working on my jerk. I can still pull numbers and sets from a Smolov Jr. but spread out a lot more than over 3 weeks.

Weightlifting

Snatch

  • EMOM 3:00 – 5×95#
  • 1:00 Rest
  • EMOM 3:00 – 4×115#
  • 1:00 Rest
  • EMOM 3:00 – 3×135#
  • 1:00 Rest
  • E30S 10:00 – 1×155#

All touch and go power snatches. Wasn’t as bad as I was expecting. Worked up a great sweat.

Gymnastics

E30S 10:00

  • 4 C2B Pull-ups

Tried all butterfly. Lost the rhythm in some sets after 2 or 3. Never had to drop from the bar though and when I did lose my cycling I reset right back into the next rep.

Conditioning

  • 16 Rounds (Tabata)
    • 20s Thrusters (25#)
    • 10s Rest
  • 4:00 Rest
  • 16 Rounds (Tabata)
    • 20s Thrusters (25#)
    • 10s Rest

People think we’re crazy. I guess maybe we are. I was doing 8 reps throughout again, then did 10 in the last two rounds. So it ended up being 260 thrusters again. The 10# increase made quite a difference in how this felt. Towards the end of the first 8 minutes I wasn’t sure I’d be able to make it all the way, but the rest was nice.

Had thought about doing a little metcon with burpee pull-overs. Did a few to try out the movement, but decided we’d done enough for one day.

Shoulders are beat!

Had a bright idea at night to do some push-ups and was going to shoot for a PR at 100 hand release push-ups. Was using the clock to pace myself with 5 reps at a time, but I could tell it was going to be bad, so I stopped at 50 in 2:27. I was already having to break up into smaller sets than 5s and I’d only have a few seconds to spare if I could miraculously keep that same pace for the next 50. Not a good day for more shoulder work. 🙂

Spaz(m) Out

I only had one back spasm through the night. On the mend. In for the 9am class at CFi.

Warm-up

  • 3×15 Reverse Hypers (30#)
  • 15-10 Good Mornings (45#)
  • 10 Air Squats
  • Bottom Squat Holds
  • Wall Squat Stretch (laying on ground)
  • 5×155# Deadlifts
  • 5×245# Deadlifts
  • 2x25m Run
  • 2x25m Run @ 90%

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (315#)
  • 2-1-2-1-2-1-2-1 Sprints
    • 2s: 25m Sprint
    • 1s: 50m Sprint

Kept the weight lighter and focused on speed of the lifts. Controlled every rep back to the ground.

Conditioning

3 Rounds

  • 1:00 Box Jumps (24″)
  • 1:00 Wall Balls (20#, 10′
  • 1:00 Sit-ups
  • 1:00 Rest

In the first round I went 26-17-27. Didn’t hear Kevin correctly and stopped wall balls early. Had time for a few more reps. Second round was better with 24-20-29, and busted ass for 25-23-29 in the last round.

Walked about 200m after and then did a bunch of hamstring stretching.

Afternoon session in the garage started with Crossover Symmetry Activation.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 10x3x135#

I set the clock and went every 2 minutes. Might have to rethink adding 10# to each workout for the 2nd week of the cycle.

8:00 AMRAP

  • 2 Chin-ups (Strict)
  • 4 HR Push-ups
  • 6 Air Squats

Stole this little gem with a modification of my own.

I got 16 rounds plus 2 chin-ups, 4 push-ups, and 1 squat for a 16+7. I did it on my little rack, so tried to get my feet out in front of me in a good hollow position so they’d have as little contact with the ground as possible at extension. Push-ups got a little slow on my towards the end but never stopped.

Jumped on the Air Dyne (AD2) for 10 easy minutes at about 50-55% and went 4.49km to cool down. Finished up with Crossover Symmetry Plyometrics.

C2B and American KBS Back in Action

Surprisingly I’m not all that sore from the leg killer workout yesterday. I can feel some in my upper glutes, but my scaps are more sore than anything.

Warm-up

  • CS Activation (at home)
  • Shoulder Stretching
  • Arm Circles

Strength

Bench Press

  • 10×45#
  • 3×95#
  • 3×95# wide grip
  • 3×95# close grip
  • Speed Bench w/30-35s rest
    • 3x3x135# wide grip
    • 2x3x135#
    • 3x3x135# close grip
  • 8×185# close grip

First time putting any significant weight on the bar for that set of 185# and it felt pretty good. No struggle with the weight.

Conditioning

  • 20 C2B Pull-ups
  • 30 American KBS (53# KB)
  • 40 SDHP (53# KB)
  • 50 DB Push Presses (35# DBs)
  • 20 C2D Push-ups
  • 30 American KBS
  • 500m Run
  • 20 Burpees
  • 30 V-ups
  • 15 Ring Dips
  • 50 DU
  • 20 C2B Pull-ups

First time doing C2B and American KBS. My kip kept turning into a swing after about 4 reps in that first set of 20 though. Scaled down the push presses from the Rx 45# since I’m still trying to take it a little easy, especially with adding back in 2 movements in one day. Got my 50 DU unbroken, which is sweet at that point in a workout. Finished in 21:34.

Went back at 8pm for barbell club. Did CS Activation again before leaving home.

45# Snatch Position Work

  • Snatch Deadlifts
  • Muscle Snatches
  • Snatch Presses

5:00 EMOM

  • 135# Snatch w/ 3s pause in the hole
  • 2 OHS

Was supposed to go 10:00 but my wrists couldn’t take it. Not used to holding weight overhead yet.

Power Snatches

  • 2×145#
  • F-1×155#
  • 1×165#
  • 1×175#
  • 3x1x155#
  • 1-F-1-1×165#

Feet were getting too wide, which really sucks for squatting with it. After 175# figured it was more worthwhile to drop down and work on some fixes. Also allowed me to work on keeping my arms relaxed and try not to bend my elbows early. When I don’t pull early with my arms, the bar just flies up. I nearly lost a few reps behind me.

Grabbed the empty bar and did 5 OHS with a jerk grip. Lost some mobility with the time away from OH.

On My Own

Not feeling the hip flexors as much today. The usual 9am, except not very usual today because I couldn’t do anything that was programmed for the day, so I completely did my own thing all hour.

Warm-up

2 Rounds

  • OH Stretching
  • 15 HR Push-ups
  • Arm Circles
  • Wall Shoulder Stretch

Mobility

2x Each Arm

  • 1:15 KB Shoulder Impingement Mobility (35# KB)

I was shaking after 30 seconds of the hold! My shoulders are so weak from not being worked. Here’s the Mobility WOD video I got this from.

Strength

  • 5×10 Barbell Curls (45#)

Conditioning

30-25-20-15-10-5

  • Row for Calories
  • Burpees

Took me 13:35. Never stopped during burpees and tried to keep at least a 1,200 cal/hr pace on the rower.

Midline

8 Tabata Rounds (alternating between)

  • Hollow Rocks
  • Arch Rocks

Skill

8 Tabata Rounds

  • Double Unders

No rounds unbroken and too many misses. Managed 220 total dubs though, which makes 820 for the week.

Test Week

We’re doing a shit ton of tests this week. I’m already sore from getting back after it the last couple of days.

Warm-up

  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Shoulder Stretching
  • Bottom Squat Hold

Back Squat 1RM

  • 10×45#
  • 5×135#
  • 3×205#
  • 2×275#
  • 1×295#
  • 1×315#
  • 1×335#
  • 1×350# (PR)

Yeah!! Smoked 335# so much easier than I did on Saturday.

Strict press was up next, but I took extra time with my squatting since I can’t do anything overhead. 25 minutes is not enough time to max out in 2 lifts.

MAX Ring Rows in 1:30

Can’t do C2B pull-ups, so I did ring rows instead. Got 26. I still suck at these.

MAX HR Push-ups in 1:30

Did 39 of them. I should start hammering a lot of HR push-ups each week to help with chest size and tricep strength.

500m Row

My PR was a 1:34.4 so I tried to keep around a 1:35 or less early on, then started to kick it in with 150m left. Pulled off a 1:32.2 for a PR by over 2 seconds. Keeps getting better, but after that one I know I can go harder out of the gate next time.

Conditioning

Supposed to be a 1/2 “Cindy” but no pull-ups for me.

10:00 AMRAP

  • 5 Pendlay Rows (95#)
  • 10 C2D Push-ups
  • 15 Air Squats

I did 9 rounds plus 5 rows, 10 push-ups, and 4 squats.

My weight is up to the heaviest I’ve ever been, at 202.5# this morning. Starting a body fat challenge today and I measured at 15.4% on the device at the gym. I think I have a bit of an unfair advantage after gaining 8# in a week on vacation. I’ll be able to drop back to 195# in less than 2 weeks.

Max Push-ups

Out to the garage around 9:30 for some recovery-ish work.

5 Rounds

  • 5:00 Air Dyne @ 55% (AD2)
  • MAX Hand Release Push-ups

Calories were 80-80-80-81-81 and push-ups were 30-25-25-25-25. The last 5-10 push-ups of each set were a slow grind. My focus was on keeping a tight midline so I wouldn’t snake them.

Got the heart rate up, sweated a bit even though I didn’t heat up the garage, and worked on my push-up weakness. I’ll call that a successful Sunday morning.

Sleepy Monday

Got really tired last night and was in bed at 11. Slept over 8 hours, but still feeling tired this morning before heading in to the 9am class. My low back is still tweaked, even with the rest day yesterday.

Warm-up

Strength

Back squat 5×1 @ 90%+

  • 10×45#
  • 3×135#
  • 3×225#
  • 2×275#
  • 1×295#
  • 1×300#
  • 1×305#
  • 1×310#
  • 1×315#

No misses today! Stayed in a better comfort zone and felt pretty good. Just Nanos again; no lifting shoes.

Olympic Lifting

Backwards MB throws overhead to work on hip extension. Then work up to a heavy power clean.

The throwing drill was messing up my timing, so I quit doing it. Did some cleans aw 135# and 155#, then went 185#, 205#, 220#, and 235# to match my power clean PR. I landed with really wide feet so decided not to go higher after that. My dropping under the bar kind of sucks.

Conditioning

7:00 AMRAP

  • 7 T2B
  • 14 HR Push-ups

Used the new stuff we learned in the gymnastics class to keep my legs as straight as possible in the T2B and my hip flexors didn’t fatigue like they normally do. I broke one round down to 5-2, but every other round was 7 unbroken, even the last round. I finished 5 full rounds plus 7 T2B and 6 push-ups. We had the option of doing hand release if we wanted and I figure if they are going to be in the Open they’ll definitely require the hand-release, so might as well work on it.

Back to the gym at 8 for open gym. Another rowing workout from the NCLab.

  • 5:00 mod, 3:00 rest
  • 5:00 hard, 3:00 rest
  • 4:00 mod, 2:00 rest
  • 4:00 hard, 2:00 rest
  • 3:00 mod, 1:30 rest
  • 3:00 hard, 1:30 rest
  • 2:00 mod, 1:00 rest
  • 2:00 hard, 1:00 rest
  • 1:00 mod, 0:30 rest
  • 1:00 hard, 0:30 rest
  • 0:30 mod, 0:15 rest
  • 0:30 hard

Row Pacing Template

  • Hard: 2000m PR pace + 0-5 sec (1:47-1:52 per 500m)
  • Mod: 2000m PR pace + 5-15 sec (1:52-2:02)

Oh my! What a fight just to stay on the slow end of the pace ranges. I think I messed up and only took 30 second rest after the hard 2 minutes, but it wasn’t so bad at that point. Going for 5 and 4 minutes hard was the worst. Racked up over 8,200 meters!

60 Day Lifting Challenge – Week 7 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Doing a little swapping around this week, so taking the heavier day 5 program today and will do day 4 work tomorrow to get more recovery going into week 8. Lifted by myself out in the garage around 4:30.

Warm-up

Crossover Symmetry Activation

Muscle Clean

  • 3×95#
  • 3×105#
  • 3×115#
  • 3x3x125#

Kept em on the lighter end today.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Felt alright today. Not great, but made every lift. Had to pull the last one in and be patient with it.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Was trying to be more vertical with my jerk drive and it threw everything off. Not the greatest feel today.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Felt a lot easier than 2 days ago and I took shorter rest between the heavy sets today.

Conditioning

15 Rounds

  • 5 HR Push-ups
  • 10 Sit-ups

Not that tough on cardio or muscle fatigue. I wanted to stick to small sets so that I wouldn’t die on push-ups and have to rest. Time was 8:40.

Did Crossover Symmetry Recovery to end the day.

60 Day Lifting Challenge – Week 4 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Work continues on the garage gym. I put a Phillips screwdriver bit through my thumb today and made a nice canyon. Won’t be hook gripping anytime soon, so it’s good this last week was max week. All that’s left to do is hang up the dry erase board and some poster type things and then clean the garage because the dust from cutting is everywhere.

A lot of stuff to get done in the programming today so I split it up into two sessions. First session started out in the garage by myself before 2 and was done just after 3.

Warm-up

  • 5:00 DU Practice
  • 45# Clean Positions

Muscle Clean

  • 3×105#
  • 2x3x115#
  • 2x3x125#

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×150#
  • 1×160#
  • 3x1x170#

I made the first 170# with a save in the hole, but couldn’t pull out the last two. Shoulder area is pretty beat from building ladder storage last night. Hours of work overhead!

Clean

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×200#
  • 1×215#
  • 3x1x225#

Felt pretty good considering I couldn’t hook grip. The programming had clean & jerks, but since I screwed up yesterday and with beat shoulders I made an executive decision to just go with cleans today.

Gymnastics

10:00 EMOM

  • 5 C2B Pull-ups

Did them on the rack and it wasn’t too bad. Had to adjust my kip so that I wouldn’t hit the ground with my feet. Did all rounds unbroken though. Still need to figure out butterfly chest to bar pull-ups before the Open.

Back out in the garage at 6pm for part 2.

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Back Squat

  • 20×45#
  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

5 Rounds

  • 5 Reverse Hypers (green band on GHD)
  • 5 GHD Sit-ups

Had to improvise since I don’t have a Reverse Hyper machine (I might make a ghetto one to fit on the rack). They were kind of cool with the band. You could hold a bit at the top and squeeze more.

Conditioning

3 Rounds

  • 1:00 Air Dyne (AD2)
  • 10 HR Push-ups
  • 5/5 One-arm KBS (not alternating, 53# KB)
  • 90s Rest

The AD wrecked me to the point where I couldn’t breathe enough to knock out the push-ups. Had to take a breathing break at 5 or 6 reps and they were slow reps. My rounds were 1:54, 2:08, 1:55. I went all out on the first round of AD, which killed me. Quads were burning early in the 2nd and 3rd round. It was programmed to be 250m rows, but all I have is an AD. 1:00 is longer than 250m rows would take, but I could use the extra work. Found out from this that my conditioning isn’t the greatest, so might have to mess around with adding some more here and there over the second half of the program.

Week 4 is done! Added 15# to my total so far, with a lot of room for improvement in the C&J.

The Burpees

In at 9am with the day off work since I’m heading to Kalamazoo for a wedding.

Warm-up

  • 20 PVC Pass-thrus
  • 10 HR Push-ups
  • 20 Air Squats
  • 10 HR Push-ups
  • 20 PVC Pass-thrus

Strength

Bench Press

  • 10 @ 45#
  • 5 @ 95#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 200#

Still struggling with the right arm. 200# went up easier than 195# though when I focused on keeping the elbow in a better position.

OHS

  • 5 @ 45#
  • 5 @ 105#
  • 5 @ 125#
  • 5 @ 145#
  • 5 @ 160#
  • 3 @ 190#

Looks like my OHS are back. I was in the hole on the 4th rep with 190# but lost it coming up.

WOD

  • 100 Burpees

I’ve actually been thinking about testing this one. It’s been over a year since I did a 6:44, which was actually my first time doing it. Did a 6:16 today and it didn’t feel that bad once it was over. I was shooting for something close to 20 burpees in the first minute and got 17, which I thought I could sustain. Slowed down a bit, but should have pushed harder.

Finisher

5:00 EMOM

  • 10 T2B

Struggled on the last set.