No Ring Support

My back was tight getting out of bed this morning, my legs are feeling yesterday for sure, and my shoulder is shit. I hit 100% of my sleep need though! Out in the garage at 3:30.

Warm-up

  • 3:00 SkiErg (695m)
  • Crossover Symmetry Activation

Chest & Triceps

Incline Bench Press

  • 10×45#
  • 10×75
  • 15×95
  • 12×115
  • 10×125
  • 8×135

3 Sets

  • 15 Incline DB Bench Press (45# DBs)
  • 12 Incline Fly (25# DBs)
  • 10 Incline Plate Press (35#)

I’m so glad I didn’t grab the 50s! With heating up the garage, a lot of the equipment gets condensation, so those plate presses got sketchy.

3 Sets

  • 12 DB Pull Over (50-60-60#)

Couldn’t even support myself on the rings so super setting with MAX Strict Ring Dips was a no go. ☹️

3 Sets

  • 12 Tricep Pulldown (rope, 60-65-65#)
  • 12 EZ Bar Skull Crusher (56-61-66#)

Conditioning

E3M – 4 Rounds

  • 500m Row

I fucked up trying to coast in way too early on the last two rounds. Otherwise I think I would have had negative splits. Live and learn. My times were 1:35.0, 1:34.7, 1:35.5, and 1:35.0.

I planned to do Crossover Symmetry Recovery, but I was wiped out after those rows.

Hiya 2021

I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.

Warm-up

  • 5:00 TrueForm Run (0.8 km)
  • Crossover Symmetry Activation

Chest & Triceps

4 Sets

  • 10/10 Landmine Floor Press (65-70-75-77.5#)
  • 10 Supinated Tricep Pulldown (bar, 49-60-60-65#)

Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.

4 Sets

  • 10 Incline Bench Press (95-95-110-110#)
  • 10 Overhead Tricep Extension (rope, 49-49-54-54#)

The extensions weren’t great with my shoulder either, but the incline bench was fine.

4 Sets

  • 12 Incline Fly (25# DBs)
  • 12 French Press (50# DB)

Conditioning

3 Rounds

  • 10 Strict Chin-ups
  • 20 Squat Jumps
  • 10 DB Push Jerks (50# DBs)
  • 10 DB Box Step Overs (24″, 50# DBs)

I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.

Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.

AMRAP Pulldowns

Solo session at 5pm.

Warm-up

  • 3:00 BikeErg (1,554m)
  • 2 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (30#)
  • 8 DB Bench Press (60#)

4 Sets

  • 12 Incline Bench Press (95-105-110-115#)
  • 12/12 One Arm Pull Down (rope, 27#)

4 Sets

  • 10 Plate Press (25-35-45-45#)
  • 10/10 Tricep Kickbacks (20#)

5:00 AMRAP

  • Tricep Pulldowns (rope, 38#)

Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

I did 45-24-20, which is 7 more total reps than on Nov 20.

Conditioning

8 Rounds

  • 20s Plyo Lunges (25# DBs)
  • 20s Rest

Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.

Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

  • 3:00 SkiErg (678m)
  • 3 Sets
    • 12 DB Combo Shoulder Raises (front + lateral, 8#)
    • 4 Wide Push-ups
    • 4 Push-ups
    • 4 Diamond Push-ups
    • 10 PVC Passes
  • 4/4 Landmine Bench Press (45#)
  • 5 Russian KBS (53#)

Chest & Triceps

4 Sets

  • 10/10 Landmine Bench Press (65-70-75-80#)
  • 10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

  • 10 Incline Bench Press (45-95-105-115-120#)
  • 10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

  • 12 Incline Flys (25# DBs)
  • 12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

  • MAX Wide Push-ups
  • 1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

  • 30 Double Unders
  • 15 Air Squats
  • 10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

Stay Safe

Wow has life changed dramatically in the United States in just a few days and it’s going to change even more in the next week.

I seem to be adjusting to the time change. Yesterday was a rest day and I had PT at 8:30. My pain has been gone, I’m moving well, and I have a ton of exercises to do now, so they did a re-eval. I was much better in all of the tests and my hip range of motion in one of them was around double. I graduated! Glad I finally decided to the Dr and then get PT. I was very impressed and now will continue doing my exercises for the foreseeable future to hopefully fix this issue. I walked 20 minutes on the treadmill in the afternoon for 1.33 miles and did 2×5 on the steamboats. In the evening I did 8-6-4 of the McGill Big 3.

Today I got out in the garage around 4pm. I’ll probably will be avoiding the gym for a long time and I suspect it won’t be allowed to stay open by the end of next week anyway.

Warm-up

  • 5:00 Airdyne (2.58 km – 105 cals)
  • Monster Walks (Hip Circle)
  • 2×15 Steamboats (blue band)
  • 3 Sets
    • 10 Scap Pull-ups
    • 15 Air Squats
  • Incline Bench Press
    • 10×45
    • 5×75
    • 5×95
    • 5×115

Strength

5 Sets

  • 5 Incline Bench Press (135#)
  • 15 Lateral Raises (8#)

Inclines were hard!! I figured I was going to go much heaver than where I ended up. It’s been a long time since I’ve done those.

Conditioning

4 Cycles

  • 3:00 AMRAP
    • 10 Box Jumps (24″)
    • 30 Shoulder Taps (back to wall)
    • MAX 5/5 Reverse Lunge Knee Drive
  • 1:30 Rest

I was looking for a new movement to hit the glutes and found these. The balance was much harder than I expected.

rev-lunge-knee-drive.gif

The box jumps felt good, but the shoulder taps were a real struggle. I was kicking up with my back to the wall, which was part of it, and then it took me a few rounds to get in the groove of shifting my weight from side to side properly. I did 48-53-58-56 on the lunges.

Then I did some of my PT exercises and decided to skip the McGill Big 3 today.

Storm the Garage

Out in the garage with the storm coming tonight. Started at 1:35pm with Crossover Symmetry Activation.

8 Rounds

  • 20s Parallette HS Hold
  • 40s Rest

A lot different feel to these. Probably could have done 30 seconds but being my first time I wasn’t sure how they would go.

10:00 EMOM (alt)

  • 20s False Grip Bar Hang
    • Wrists over fat pull-up bar
    • Holding Fat Gripz
    • Feet on ground to lighten the load
  • 12 Incline DB Bench Press (35#, low incline)

Starting out easy. Holding an L-sit with the wrists over the bar would be interesting to try once I can build up some strength in the false grip.

24-16-8

  • Weighted GHD Sit-ups (15#)
  • Dumbbell Snatches (50#)

Finished in 5:41.

50 Reps for time

  • Parallette Shoot Throughs

Not the type with a dip on one side and push-up on the other. I did extend my hips out in front on each rep though. Was not expecting these to take so long. Started with a set of 10, then some 5s before dropping to triples. Was done with 25 at 2:28 and thought about decreasing the count. Finished them all at 5:31.

Ended with Crossover Symmetry Plyo. All done at 2:31pm for sub-hour workout.

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

  • Banded pass-thrus
  • Bottom Squat Hold
  • Butt Kicks
  • 600m Run

Partner Chipper

30:00 AMRAP

  • 60 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 40 Ball Slams (25#)
  • 30 Burpees
  • 20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

  • ~75m
  • Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

  • 6/6 Single Leg RDL (145#)
  • 10 Incline DB Bench Press (45°, 40# DBs)
  • 8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

Time to Squat Heavy Again

Got to the gym at about 9am and knocked out 100 walking lunges to warm-up.

Back Squat

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×320#
  • 3×340#
  • 3×345# (PR match)

My first rep with 340 was ugly from not concentrating and it through off the entire set. Made me scared then. I was going to hit the same weight again, but added 5# at the last minute and glad I did. Felt better with more focus. Really wanted to hit 350 or 355 but today wasn’t that day. Felt good to be back under a heavy barbell!

Accessory

5 Super Sets

  • 12 Incline DB Bench Press (60° – 40# DBs each set)
  • 12 JM Press (45-55-60-65-70#)

Since there weren’t heavier dumbbells to increase to and I didn’t want to use kettlebells, I tried to be explosive on my incline reps. The JM presses actually felt pretty good today, even being second with that fatigue. Must be working. My bench sets sure seem to agree.

Snatch

  • 2x20kg
  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 2x75kg
  • 2x80kg

Other than a rep with 60 being forward that I had to pull in, the lifts felt solid today. Don’t think I’ve done a double with that much before.

Conditioning

  • Partner A: Run 200m
  • Partner B: Work on 20 rounds of
    • 5 Burpees
    • 10 American KBS (53#)
    • 15 Air Squats

Paired up with Bryan and everyone did the work outside in the sun. We basically just did a round per run and paced it out that way. So essentially we each did 10 rounds. Finished in 21:50.

Played some half-court basketball and shot around for about 90 minutes.

Run Every Day

Didn’t feel like it at all, but laced up the shoes and ran a mile before the Belmont came on.

Pause Plus

Felt some fatigue in my legs when I woke up in the middle of the night. Got to CFi at 9 and warmed up with 100 walking lunges.

Back Squats

Pause Back Squats (1s in the hole) + Back Squats

  • 4+8 @ 45#
  • 2+4 @ 135#
  • 2+4 @ 225#
  • 1+2 @ 265#
  • 1+2 @ 295#
  • 1+2 @ 315#
  • 1+2 @ 325#

I had planned on working up to some heavy single pause squats, but then saw the combination at CrossFit Weightlifting and thought it looked fun to try. Definitely a new challenge doing for some regular reps after the pause squat.

Accessory

5 Sets

  • 12 JM Press (45-55-60-65-70#)
  • 12 Incline DB Bench Press (45°, 40-40-44-44-44#)

The JM presses felt easier today and I bumped up some of the sets. Not a lot of dumbbell options at the gym so I tried some kettlebells. Completely changes the incline pressing! I think the angle due to the KB ended up using the triceps a lot more and they were already smoked.

Gymnastics

  • 30s Muscle-ups
  • 1:30 Rest

I was going to try to get a set of 6 every time through. Did it in 21 seconds the first round, but then couldn’t get another 6. Did 5-5-4 the last 3 sets.

Conditioning

4 Rounds

  • 5 C&J (135#)
  • 10 T2B
  • 200m MB Run (20#)

Went unbroken the first two rounds, then single clean and jerks and 7-3 T2B the last two rounds. Finished in 9:29. Should have pushed to keep going unbroken. Been so concerned with squats lately that my mental game and conditioning has taken a hit.

Passing Train

Not a great night of sleep. Probably why HRV dropped into the warning zone today, unless that run really drained me yesterday, which I doubt since it was so slow. Makes 12 days in a row of 100+ though, so not quite sure why it’s in the orange zone. Out in the garage by 7:30. Warmed up with 600m Ski Erg (2:41).

Coffee Squats

Pause Back Squats (1s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 5×255#
  • 5×275#
  • 5×295#

I put the belt on for 275 and 295. Had to grind out some reps on those last two sets but feeling strong.

Conditioning

10-15-20-15-10

  • GHD Sit-ups (to parallel)
  • Ski Erg (cals)

As soon as I dropped back on the first rep I knew I was not touching the ground today. My abs are still pretty fucking sore. Finished in 7:23. Tried to keep a pace of 1,000+ cal/hr on the erg.

Accessory

5 Sets

  • 12 JM Press (45-55-55-65-65#)
  • 12 Incline DB Bench Press (60°, 40-45-50-50-50#)

Swapped the order today. It made that last set of bench almost hit failure, but the JM presses felt better that way. Maybe I’ll alternate every 2 weeks. Had to get in this work today instead of the normal Sunday morning routine because I’ll be coming back from Cleveland in the morning.