I had a bit of time to sneak away before lunch so I did this quick workout in my hotel room.
The push-ups went much better than expected, able to do 4×5 each time without really getting too slow or needing much rest between sets. Finished 6+20.
Walked 18 holes yesterday. Went to the 4pm class.
2 Rounds
E5M – 4 Rounds
I pulled 1:45.4, 1:45.3, 1:45.3, and 1:44.8 (?) paces on the rows and did all of my push-ups in sets of 5, with progressively longer rests between sets. On the first two rounds I did the rope climbs back-to-back-to-back, but then for the final two rounds Brandi was ready to jump in after my second climb and I needed a breather. My round times were 3:05, 3:22, 3:45, and 4:03.
I was thinking the other day how it had been a few weeks since rope climbs came up. I’m really loving how much running and rowing there is in this Kryptonite affiliate programming. I don’t always like the cardio, but I’ve thought for years that the gyms I’ve been a been a member of don’t program enough monostructural work. Feels like it’s paying off.
4 Sets
I’m sure I wasn’t that slow on the descents, but much slower than normal.
Counting this as the 17th workout from the shoulders program, which would have been…
3 Rounds
3 Sets (each arm)
Walked 18 holes yesterday. Was getting sore, but I’m not sure if it was from the back squats on Saturday or the Sunday workout. Shoulders and lats are tight, my back is weird, and feeling my hamstrings. Went to the 4pm class.
Deadlift
Wasn’t even sure I’d go to class today for deadlifts when I woke up this morning. My back turned out to be fine though. Looked at the chart and I had done 3×325 a few weeks ago, so I worked backwards from the estimated 1RM for that and got to 265 for today’s recommended 75%. Just think… it would be 385 if I went off my all-time max. I can’t even remember the last time I pulled that for a single.
Warmed up my bench press with 10×45#, 5×95, 5×135, and 5×165 in between some of my last sets of deadlifts since everyone else sped through and I used up the full 25 minutes. We had plenty of time.
10:00 EMOM (alt)
Really had no idea what to use for the bench press, but the 165 warm-up felt pretty good, so I added tens on the bar. The last 2 sets of these benches were tough but I did every round unbroken. The pull-ups disappeared quick! I did 4-3-3 for the first 2 rounds, then maybe 4-3-1-1-1, I don’t remember round 4 (4 and singles?), and all singles in round 5. Was breathing hard and soaked with sweat!
Since I was already warm and due to time, I skipped the warm-up, which would have been…
3 Rounds
Then the workout was supposed to be a two arm Farmer Carry using what I had established for a 1RM 100m single arm carry. The heaviest kettlebell we have at the gym is a 40kg though, so I never really got to max out.
3 Rounds
Went 45 meters down, put the KBs down and turned around, which ended up swapping arms for the offset bells, then 45 meters back. Wasn’t as hard as I expected it to be.
Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.
Shoulder Press
Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.
10-9-8-7-6-5-4-3-2-1
Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.
2 Sets
Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.
Out in the garage a bit before 4pm.
3 Rounds
2 Rounds
Supposed to be 70 meters with 88 pounds, but I didn’t want to use the handle with plates and 70 pounds is the heaviest KB I have so I walked 100 meters.
Figured I might as well warm up my snatches in between the sets of pull-ups.
E2M – 5 Sets
Made it through! First round of snatches was done with 1:44 left and push-ups done with 1:03 left. I think I kept the same pace for the second round of snatches, but then every round got slower. Push-ups got slower every single round. My final round of snatches was done with 1:35 left and after the push-ups there was only 12 seconds to spare. I don’t think I would have made it through a 6th round in two minutes.
Went to the 4pm class.
2 Rounds
3 Rounds
Pushed the runs and felt good. Did my push-ups in sets of 5, trying to keep rests short. Finished in 7:59. Got about 5 minutes of rest before the next one.
3 Rounds
**Use two dumbbells, holding the second one on the other shoulder.
Felt like I was able to do the first run about the same as the first workout. Then came those lunges, which I thought I would be able to go down and back without dropping. Oh boy was I wrong! They really jacked my heart rate and my last two runs were so fucking slow. Took me 10:35 to finish.
That was a lot of running yesterday and today. Happy I was able to run had for four of the six.
4 Sets
Would have liked to do 10 handstand push-ups unbroken each round but there was no way after those metcons. Glad to be able to get all of the reps in though.
I have a golf scramble in the morning, so not sure if I’ll exercise tomorrow.
My shoulders are still a little tender. Walked 18 holes yesterday and I’m playing some damn good golf lately! Mowed the lawn this morning and went to the 4pm class.
2 Sets
5 Rounds
Not a chance I was trying the Rx 275# and was able to keep the 225 unbroken. I never stopped on the box jumps, stepping down every rep. HRPU were done in 4 sets of 5 each round. Finished in 12:25.
3 Sets
This combo lit up the shoulders.
Heading up north on vacation in the morning.
Almost bailed on working out at the last minute, but the garage was already warm and I want to have the day tomorrow to do other stuff.
Warm-up
Workout – 3 Sets
10:00 AMRAP
I’ve done some similar variations of this but think they are usually 3-4-5 reps. My triceps and general upper body are sore from Wednesday. Smacked my chin on the descent in the second to last round. Ended up with exactly 17 rounds.
Made it through 4 sets plus the glute bridges.
Music of the day was the Black Panther soundtrack.
Rested and travelled up north yesterday. My calves and shins are feeling those eccentric ankle dorsiflexions again.
100 HR Push-ups
Started out doing sets of 4 for a change. Got to around 48 I think, did some doubles, and then quick singles. Got done in 5:08, which is only 4 seconds off my best from early 2013 and fastest I’ve done it in quite a long time.
Took a few minutes and then did jumped on the machines.
I took about a minute between each. Went 1.05 miles, 3.23 miles, 1.08 miles, and 3.35 miles.
Yesterday ended up being a “rest” day because I worked on a bathroom and then replaced lights and ceiling tiles in the laundry room. I was exhausted by the end of the day.
Warmup – 3 Sets
Won’t be wearing the Nano 7 for Kossacks ever again. They have a harder ankle structure to the shoe, which was not comfortable with those positions.
Workout – 3 Sets
Those knee flexions really open up the ankles.
20:00 AMRAP
I saved this one from CrossFit Linchpin and finally got around to trying it out. Neat variaton on “Cindy.” I dropped from the top on every pull-up and got right back on the bar for the next rep. Wasn’t confident I’d last if I did them together and sometimes it bothers my shoulder, which has felt a bit weird after the jerks on Friday. I got through 19 rounds plus 2 pull-ups. As expected, the hand relase push-ups start to get slower and slower.
4 Rounds
B wanted to do some hanging, so I came up with this. Couldn’t tell you the last time I did a wall sit. I worked up quite a sweat again from this.
10:00 for Quality
Got light-headed from the RDL hold a couple of times.
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