While working out yesterday we decided not to go to the track after feeling beat up from Friday. Good call, because I woke up sore! In the garage at 10am for a “recovery” type workout.
- 20 PVC Passes
- 80′ Lateral Monster Walks
- 80′ Monster Walks
- 6 Goblet Squats (53#)
- 25/25m Suitcase Carry (70# KB)
- 12 Burpees
- 10 HSPU
- 40s Jump Rope / Lateral Hops
- 12 Goblet Squats (53# KB)
Was happy to get every set of handstand push-ups done unbroken. Alternated between the jump rope and lateral hops each round. Worked up quite a sweat with the humidity from overnight rain.
- 12/12 Partner Banded Rotations (blue)
- 12/12 DB Side Plank Bounces (35#)
- 12 OH Crunches (50# DBs, 2s pause)
- 12 Jack Knives (20# DB + 5# ankle weights)
We hadn’t used the ankle weights in awhile. Adding a weight to the side plank bounces is tough!
Finished rebuilding the Gympac again last night because I needed to install taller guide rails. I may have a post up about it on nick.blog tomorrow if I can get the labels printed. Went to the park at 10am.
- 300m Run
- Kip Swings
- OH Hold (50# DB)
5 Rounds (30s Work / 30s Rest)
- Jump Rope
- Toes to Rings
- Single Arm OH Carry (50# DB)
I was able to do eight unbroken MU every round! I did 54-58-60-62-64 on the jump rope. It had been a long time since I last did single unders. I did 13 T2R every round and the carry ended up being about 45 feet with each arm. A lot of stuff hitting the shoulders, so I’m even more excited with how the muscle-ups felt and held up. I’ve never anything close to sets that large in a metcon before.
E2M – 5 Rounds
- 16 alt V-ups
- 16 Lying Leg Raises
- 12/12 Side Plank Bounces
- 85m Hill Sprint
- 85m Walk Downhill
My legs felt heavy the entire time. I picked up the pace throughout and especially with the last 4-5.
I didn’t get out golfing yesterday because I found a bunch of water in the basement and spent almost 2 hours cleaning it up. I’m sore from that today. Went to open gym at noon.
- 1:00 Assault Bike
- 15 Reverse Hypers (90#)
- 10 PVC Passes
Ended up with about 45 calories on the AB.
My ass came off the bench a little in my last two reps, but that ties my old PR for a set of 5, when I had gotten my max up to 290. Can I hit 300 in the next few months?
25:00 EMOM (40s work / 20s rest)
- H2H KBS (44#)
- Jump Rope Singles
- Lateral Step Overs (14″)
I was getting 22 swings and 22 sit-ups each round. Never missed on the jump rope. Perfect little workout for today that didn’t get me breathing or sweating very hard. Ready for Murph tomorrow!
I wouldn’t mind getting out to golf but I need to do yard work and a bunch of other shit, so we’ll see.
Can still feel that back tweak there. Was out in the garage before lunch.
Engine Builder – Interval
I was really struggling to figure out a goal pace for this. In the last two months I have plenty of different samples, but the work:rest ratios are all a bit different. Going in I was set on 1:50/500m, but was doing 1:49 in the first interval so I stuck with it. Could have gone faster. My meters were 413-413-413-414-413-414-414-413, so another consistent one.
Went to the gym at 4pm.
- 1:00 Bike
- 10 RDL (45#)
- 30 Jump Ropes
- Dumbbell Curl – 21s (30-25-25#)
- 10 GHR (red band)
- 1:00/1:00 Single Leg Stand (62# KB)
I did this instead of 5×5 deadlifts. First 2 sets I was holding the KB in the wrong hand and it was an awkward stance. In addition to the red band, I’m pushing off the pads a bit with my hands so I don’t put stress on my back.
- 50 DU
- 8 Pull-ups
- 8 T2B
- 5 Box Jumps (36″)
- 50’ Farmer Carry (53# KBs)
- 1:00 Rest
I think I got 2 sets of dubs unbroken and missed 3x in one of the sets! Scaled 8 muscle-ups down to the 8+8 and was able to do each movement unbroken, wearing grips. The bar I was using was a tad too low for me, so I actually had to spread my legs in my kip which felt really weird. Instead of doing 5 muscle cleans (155#) I figured the high box jumps would still get me working on leg drive and hip extension. Cruised through this one in 12:55.
Had planned an active recovery day yesterday, but when I woke up I could tell right away it should be a rest day. Even though the pump session on Saturday wasn’t intense it worked some muscles I don’t give much attention. I was due for a rest day because my last one was the 26th. I’ll do active recovery on Saturday this week.
Big ice storm last night, but roads were clear enough to make it to the 4pm class.
- High Knees
- Butt Kickers
- Single Leg Hops Forward
- Single Leg Hops Backward
- Bunny Hops
- Burpee Broad Jumps
20s Work / 20s Rest
- Single Unders
- Backward Singles
- 10s/10s Single Leg
- Alternating Legs Singles
- 2 Singles + 1 DU
- 1 Single + 1 DU
I don’t get how people can practice alternating from singles to doubles. The rhythm is completely different and fucks you up.
- 5 High Hang Snatch High Pulls (45#)
- 5 High Hang Muscle Snatch (45#)
- 5 Above Knee Muscle Snatch (45#)
- 5 Above Knee Power Snatch (45#)
- 5 Below Knee Power Snatch (45#)
- Power Snatch (work up to moderate/heavy set of 5)
Did those sets of power snatches all touch-n-go. Felt good and would have gone for more if we didn’t have so many snatches coming up.
- 2-4-6-8-10… Power Snatch (95#)
- 20 Double Unders
Went unbroken through 6, then 2×4, 2×5, 3×4, 5-5-4, and 4×4 I think. My thumbs felt ready to fall off. I missed two dubs in a round and only did two rounds unbroken I think. So many misses! Finished the 16 snatches and 17 double unders.
- 20/20 Single Leg Hip Thrusts
- 1:00 Glute Bridge Hold
Feel the burn!
Like some of the other stuff I’ve been doing my goal was to go until I had to break a set and that would be my last one. Well… I was able to stay unbroken and stopped there before my hands tore open. Part of me really wanted to get in two more for that 50 total reps, but I think I made the smart move. Took grips off after 3 or 4 rounds because they were bunching up too much and the straps were pulling on my wrists.
This establishes both 30 reps and 40 reps for time, which were 5:17 and 7:16. Feeling really good about my gymnastics endurance! I still haven’t attempted more than 6 unbroken bar muscle-ups, which I could obviously crush now. Maybe I’ll hit a max set in a week or two.
At 9pm I got the brilliant idea to do 100 sit-ups and this was barely an hour after I ate dinner. Was able to set a 9 second PR by doing it in 2:30.
Later this week will have been a year since our friend’s husband Paul passed so today we did the “Fly High Paul” WOD we came up with last year. Hot and humid again but not nearly as bad as last year.
36:00 Parter AMRAP
- Parter A – Runs 400m (pace setter)
- Parter B – Does AMRAP
- 4 Thrusters (115#)
- 5 Burpees
- 81 Jump Rope
** When switching, continue where your teammate left off in the AMRAP.
I worked with TJ and ran first. We decided not to keep track, but it seemed like we were pretty even with Andy and Jason, who got around 23 rounds. I finished up my last run at the end, which was probably my 7th or 8th one. I felt pretty good even on the runs today, which is unusual for something that long.
I contemplated golfing today instead of hitting the gym, especially since I’d worked out 5 days in a row already. Friday was just some accessory work and double unders, Saturday was a little squat volume and only a 2 mile run, and Monday wasn’t a very taxing partner workout though. It was going to be another 85 degree day with high humidity so not that fun for golf. There wasn’t any lifting to affect my back, so I planned on going to the 4pm class. After waking up I decided to do 9am instead and get it over with. Will also give me more recovery before working out again on Friday. Tomorrow will be a perfect day for golf with a high of 71.
- 400m Run
- 3 Rounds
- 10 Air Squats
- 20 Jump Rope
- 20 Double Unders
- 400m Run
Already sweating and ditched the shirt before the second run.
E3M – 30:00 (10 Rounds)
- 15 cal Row
- 15 Burpees
- 30 Double Unders
I had to do the math a few times after realizing there were 150 burpees of interval work! The workout description said to log your slowest round, so it was important not to go out too hot and die.
I knew I wanted to pull > 1,200 cal/hour and probably averaged about 1,300 for the first two rounds. I picked it up slightly and improved my transitions after that. Average was probably 1,400 cal/hour the rest of the way. I held a very steady pace on the burpees through the entire workout, making sure not to speed through that first round. After about 5 rounds, my shoulders would start burning a little bit after 5 burpees, but I kept telling myself to get through them and keep moving. Really happy with how I was able to keep pushing in the second half of this workout. Hard to get much more consistent than I was with my times and it turned out my first round was my slowest! I never missed a dub or that would have become my slowest round.
My times were 2:02-2:01-2:00-2:00-1:59-2:00-2:00-1:59-1:59-1:59. Every round between 1:59 and 2:02 with a total work time of 19:59. Once I got a few rounds in my goal became to not get slower than that first round 2:02.
Maybe it was all of the pizza I ate last night.
Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.
Active Life – Shoulder Abduction 12
**Accumulate 2:00 OH Hold with 80-100% of shoulder press
- 30s Overhead Hold (135#)
- 1:00 Rest
That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.
- 400m Run
- 2 Rounds
- 10 Push-ups
- 10 Good Mornings (PVC)
- 20 Single Unders
- 20 Double Unders
Power Clean – TnG Triples
I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.
- 50 Calorie Row
- 50 HSPU
- 50 Sumo Deadlift High Pulls (95#)
- 150 DU
Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.
Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.
Tricep smash with barbell for about six minutes.
Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.
My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.
Active Life – Shoulder Abduction 8
- 10/10 Single Arm High Pull (26# KB)
Skipped ahead because I wasn’t doing extra overhead holding before class.
- 30s Handstand Hold
- 20 Jump Rope
- 20 DU
- 10 Air Squats
- 5 Box Jumps (24″)
- 10:00 AMRAP
- 50′ Double Overhead Walk (50# DBs)
- 5 T2B
- 5 V-ups
- 5:00 Rest
- 10:00 AMRAP
- 50 DU
- 5 Burpee Box Jumps (24″)
Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.
I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.
- 12/12 Kroc Rows (44#)
- 45s Handstand Hold
Looking forward to golfing tomorrow because I need a rest day.
Felt roughed up when I woke up on Monday. It could be my lack of sleep lately. I need to stop staying up so late. Tuesday I was just tired from the sleep thing so I rested again. Get to bed earlier last night, but still later than I wanted. Went to the 4:30 class today.
- 4 Tall Cleans
- 4 Hang Power Cleans
- 50 Jump Rope
- 10 DU
Used 45-45-75-95-115. Then warmed up with power clean doubles at 135-165-185.
Every 2 minutes I increased weight, so it was 205-215-225-235-245-255.
24:00 EMOM (alt)
- 30s DU
- 30s HSPU
- 30s Box Jumps (30″)
- 30s Push-ups
The thirty seconds of rest was nice to let me keep putting up good numbers and gave me time to record my scores after everything. Never missed a double under and never came off the wall on handstand push-ups. I got into a nice rhythm with step down, step down + back, step in, and jump on the box. Push-ups were mostly in 3 decreasing sets.