About 8 Months Without Wall Balls

I “slept in” this morning, so got more sleep than I have been. My ass is sore from the weighted plyo lunges. We went to the track an hour earlier than normal, at 9am, to beat some of the heat.

Warm-up

Did 400 meters with various things to loosen up like walking backwards, high knees, butt kicks, side shuffles, etc.

Conditioning

30:00 AMRAP

  • 500m Run
  • 25 Wall Balls (20#, 10′)
  • 100m Weighted Run (20#)
  • 50 Lateral Hops

I hadn’t done a wall ball since November! I did every set unbroken though, so it wasn’t an issue and felt really good. Got through five rounds, the run, wall balls, and 50 meters running with the medicine ball.

10 Sets

  • 100m Walk
  • 100m Sprint

Five laps around the track, walking the curves and sprinting the straights. That was a good session. You don’t need fancy equipment to get in a good workout.

Now I have a full day to work on some projects!

Heavy Ankles

Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,076m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Monster Squats
  • 2 Sets
    • 20 Lateral Hops
    • 10 Tuck Jumps
  • Calf Stretching
  • 10 Shoulder Press (45#)

Strength

4 Sets

  • 12/12 Single Leg RDL with foot on wall (53# KB)
  • 10/10 Weighted Step Downs (15”, 40# DB)

Nice little combo.

Conditioning

  • 4:00 AMRAP
    • 30 Double Unders
    • 10 Push Jerks (95/65#)
  • 4:00 Rest & Repeat

I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.

Midline

4 Sets

  • 10 Hanging Leg Raises (5# ankle weights)
  • 10 Pike-ups (5# ankle weights)
  • 15/15 Mountain Climbers (5# ankle weights, feet elevated)
  • 10/10 Partner Banded Rotations/Holds (red)

I wore my new five pound ankle weights through the entire thing. Just gross.

Fundraiser Couplet

Out in the garage around 11:30.

Warm-up

  • Monster Walks
  • 50 Lateral Hops
  • 50 Forward/Back Hops

Conditioning

Support Your Box Fundraiser #2

  • 100-75-50 DU
  • 21-15-9 Burpees

Got through around 70 double unders and then missed like four times. Missed twice in the 75 I think and did the 50 unbroken. Finished in 5:23. Fun little burner workout!

Strength-ish

4 Cycles

  • 3 Sets each – 16 Plyo Lunges (35-35-20-20# DBs)
  • 1:00 Rest

Did this with Brandi. The way it works is you go I Go You Go style, until you each complete three sets. Then you get another minute of rest. So it ends up being 196 lunges each. Originally I had programmed 4 sets per cycle, but that wasn’t going to fly so I changed it during that first cycle. Still had to decrease my weight after two cycles and was having to break on the end of cycles. We finished in 12:56. Nasty!

Going to clean all of the gym stuff and the garage floor today.

A Griptastic Return

Monday was a rest day and yesterday was a travel day. After I got home my legs were feeling rough from the dance floor and long night on Monday. I was exhausted and decided not to workout. Out in the garage during lunch.

Year of the Engine – Time Trial

20:00 Airdyne

My best, though not as a test, was 11.94 km. Figured 80 RPM throughout would be a good goal as a first trial for this length of time. Was probably short of that overall, but could have gone harder. Got 12.73 km and 656 calories.

Went to the 7pm class because I was busy with a project at work all day.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (PVC)
    • 10 Pass Throughs
    • 5 Kip Swings
    • 10 Lateral Hops
  • 5 Hang Power Cleans (45#)
  • 5 Deadlifts (45#)
  • 5 Hang Power Cleans (115#)
  • 5 Deadlifts (115#)

Conditioning

2 Rounds

  • 4:00 EMOM
    • 15 cal Row
  • 4:00 EMOM
    • 10 Hang Power Cleans (115#)
  • 4:00 EMOM
    • 10 T2B
  • 4:00 EMOM
    • 10 Deadlifts (185#)

No extra rest other than when you’re done with a movement each minute. I felt good at the beginning and pulled ~1700-1800 cal/hr. Then I did each movement unbroken. The second time through was a different story! I pulled ~1400 cal/hr. I did 2×5 on each minute of cleans, then 3 minutes of 2×5 with the final set of T2B unbroken. I picked up the deadlifts and my grip was shot! After doing the first round through all with a neutral grip, after doing 5, I started doing a mixed grip. I was able to go 2×5 for the first two minutes, but then I just couldn’t hold the bar, so I went 2 and 8 singles, finishing with 10 singles.

Rough one after not touching a bar since the previous Sunday.

Repping Deads & Bench

My shoulders feel pretty good considering the work they did yesterday at the gym. I was out in the garage around noon.

Engine Builder – Speed

  • 2:00 Warm-up
  • 10:00 Test
  • 3:00 Cooldown

Done on my Airdyne (AD2) with 0.73 mile in the warm-up and 0.88 in the cool down, with rests between each part. For the test I got 387 calories and 4.26 miles (6,856m), which is a PR by 3 calories. My start and finish are good but I need to hold 85 RPM more in the middle of the ten minutes instead of falling down to 83. Getting closer to 400!

I’ve been doing this test long before Engine Builder and it’s neat to see the progress.2019-05-22-300-fy.png

I went to the 4pm class.

Warm-up

8:00

  • 5 Up Downs
  • 10 Air Squats
  • 15 Lateral Hops
  • 10 Leg swings
  • 2x 30m Run

Just the run shy of getting 4 rounds.

Conditioning

  • 4 Cycles
    • 3:00 AMRAP
      • 400m Run
      • Max Sumo KB Deadlift (88#)
    • 1:00 Rest
  • 3:00 Rest (total – skip the 1:00 rest after the 4th cycle)
  • 4 Cycles
    • 3:00 AMRAP
      • 500m Row
      • Max Bench Press (135#)
    • 1:00 Rest

The cycles were programmed in the opposite order, but we have to adjust due to the number of rowers in the gym. I knew I could do well with the rowing when I was tired so volunteered to do the rowing one first. I ran the out-and-back 400m route and couldn’t be more pleased with my times there. Rx was 225# deadlifts, but I’m not ready for that, especially after so much lifting yesterday. I could have done a few more deadlifts in several of the minutes, but 35 in every round was more than enough reps! I wanted to keep a pace under 1:50/500m on the rower and I was able to. Wasn’t really sure how the bench press would feel, but after the first round I set a goal to start with a set of 10 each time. I did 10-8, 10-10, 10-5-5, and 10-5-3. So a total of 140 sumo deadlifts and 76 bench presses.

2019-05-22-gym

Midline

4 Sets

  • 1:00 Plank
  • 40 Russian Twists (35# KB)
  • 1:00 Rest

I did the planks on my hands because I was soaked in sweat already. The planks felt extremely easy. It took 9:33 to complete this.

Walk it Out

My low back is tight from yesterday. Went to the 4pm class.

Warm-up

4 Rounds

  • 20 Lateral Hops
  • 10 Groiners
  • 5 Deadlift (45#, pause at mid-thigh)
  • 5 Tall Power Clean (45#)
  • 5 Front Squat (45#)
  • 5 Shoulder Press (45#)

Skill

½ Flight Simulator

  • 5 Unbroken DU
  • 10 Unbroken DU
  • 15 Unbroken DU
  • 20 Unbroken DU
  • 25 Unbroken DU
  • 20 Unbroken DU
  • 15 Unbroken DU
  • 10 Unbroken DU
  • 5 Unbroken DU

Finished in 1:39 with no misses.

Barbell Warm-up

  • 10 Strict Press (45#)
  • 7 Push Presses (45#)
  • 5 Push Jerks (45#)
  • 5 Hang Power Cleans (95#)
  • 5 Push Jerks (95#)
  • 3 Hang Power Cleans (115#)
  • 3 Push Jerks (115#)
  • 3 Hang Power Cleans (135#)
  • 3 Push Jerks (135#)

Conditioning

21:00 EMOM (alt)

  • 5 Hang Power Clean + 5 Push Jerk (155#)
  • 40 Double Unders
  • Walking Rest

I belted up for the barbell reps because my back was so tight. Took me 15-16 seconds every round and was never in danger of missing. Missed a dub at 14 in round 6 and at 4 in round 7. Would have been an interesting workout without that full minute of rest each time through.

Open Feel

Went in for open gym at noon.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 10 PVC Passes
  • 3 Sets
    • 30 Lateral Hops (over empty bar)
    • 5 Power Snatch (45#)
    • 5 BTN Snatch Grip Push Press (45#)
    • 5 OHS (45#)

Conditioning

8:00 AMRAP

  • 8 Power Snatch (95#)
  • 8 Bar-facing Burpees

Looks and felt a bit like an Open workout. I did 2×4 for every round of snatches. First round was done in 1:00 and I knew that wasn’t going to continue. The next two rounds were right around 1:30. Finished with 5+11.

Accessory

5 Sets

  • 3 Rope Pulls
  • 7 Evil Wheels
  • 10 Pistols

Been far too long since doing pistols. Could really feel them in my hips and I’m sure my knees will be complaining tonight and tomorrow.

Ankle Test

Had some things (aka taxes) to take care of yesterday so made it a rest day. Out in the garage before a late lunch.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.5 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 10×45#
    • 10×95
    • 10×135
    • 10×175
    • 10×205
    • 3x10x225
  • 50 Sumo Deadlifts (225#)
    • 10 sets of 5
    • ~ 5 count rest

Rest was basically taking 2 steps over to my blocks to move the counting chip. Finished in 3:30.

Active Life – Back Max

4 Rounds

  • 50s Front Rack Hold (165#)
  • 50m/50m Single Arm Farmer Carry (53#)
  • 25 Push-ups
  • 50 Lateral Hops (over line)

I added in the last two movements so I could turn it into a conditioning piece. Wanted to test my ankle a bit and was fine doing the hops. Just feels weird though, so I hope nothing is going on in there, but I’m worried that it’s not going away. I did 15-10 on every round of push-ups. Finished in 15:33.

Devil is in the Details

My calves were still pretty sore yesterday. Enjoyed a good day with the family and just chilling today.

Active Life – Single Leg Bias

2 Rounds

  • 1:00/1:00 Sciatic Nerve Flossing
  • 1:00 Cat Camel
  • 20 Box Hamstring Curls
  • 20 Alternating Reverse Lunges (15# DBs)
  • 10 Alternating Kossacks

I’m terrible with my mobility for getting my leg up on those flosses. I liked the reverse lunges better than a forward lunge.

Conditioning

I saw this one from Miranda and saved it to my list as on option for the holidays.

5 Cycles

  • 2:00
    • Buy-in: 30 Hop Overs
    • AMRAP Devil Press (15# DBs)
  • 1:00 Rest

Those are the heaviest dumbbells here, which was fine with me. It took a couple of rounds to get the rhythm of the movement and it turned out to be “easier” than I thought, so I was able to push at the end. My reps were 16-18-18-19-21.

Active Life – Back Max

6 Rounds

  • 15 Sit-ups
  • 30s Plank

Little different using a rolled up towel for an AbMat, but it worked. Beat last time by 4 seconds with 5:53.

30s

It was Kalsu at the gym today and there is no way my back was attempting that. Did a late workout in the garage. Warmed up with 3 minutes on the AirDyne.

6 Rounds

  • 30s MB Cleans (20#)
  • 30s Rest
  • 30s Ski Erg cals
  • 30s Rest
  • 30s Double Unders
  • 30s Rest
  • 30s Push Press (45#)
  • 30s Rest
  • 30s Lateral Hops
  • 30s Rest

It started getting hard in the middle of the 4th round, but with only 30 seconds of work at a time I knew I could push on. Should have gone faster early on I guess. Hot sweaty mess for this one. It was up to 85° during the day today.

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