My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.
Speed / Explosive
E2M – 10 Sets
5 Broad Jumps
10 Squat Jumps
Was taking me about 35-37 seconds.
50 Double Unders
I missed once on the rope after 47 reps in round four. Went out too fast on the first run, but settled in after that. I did 8-8-7-7 push-ups each round and maybe could have done 3×10. Finished in 16:57.
30 Flutter Kicks
15 Leg Raises
15/15 Side Plank Bounces
All while wearing five pound ankle weights. I went unbroken everywhere, which was really tough on the flutter kicks.
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.
OH Hold (50# DB)
5 Rounds (30s Work / 30s Rest)
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.
My shins started getting tight from the broad jumps and my neck was a little sore from playing Beat Saber with the VR headset I think. Laced up the shoes a little before 9am.
4 mile Run
This felt really good again and took me 35:26, with a 8:50/mile pace. Here’s a WHOOP comparison to March 19th, where I ran 3.81 miles in 35:47, which is a 9:23 pace.
Ran longer and faster, with a much lower heart rate. Not really sure what that high heart rate is about at the start of this run, but WHOOP sometimes does that for me. My Garmin watch doesn’t show anything like that. Here’s some data from Garmin and RunKeeper.
20 Leg Lifts (5# ankle weights)
20 Push-up + DB Pull Through (50#)
20 Plank Jumps (5# ankle weights)
50/50m Single Arm OH Carry (50#)
After dinner, I put my sister through another ab workout to finish out the week. This was kind of nasty.
Walked 18 holes yesterday in the heat. Over the last three holes my left calf really started to bother me and I was limping on it the rest of the day. It feels better today.
5:00 SkiErg (1,078m)
160′ Lateral Monster Walks
160′ Monster Walks
20 PVC Passes
10 C&J (45#)
5 C&J (95#)
3 C&J (115#)
2 C&J (135-145-155-165-175#)
1 C&J (195-205-225-235-245#)
In May I did a 10:00 EMOM of 3×155 power cleans, back in December I did 3×225 power cleans in a workout, and in September I did a power clean and push jerk with 245. I hadn’t lifted heavy in a very long time, but I’ve been wanting to for months. Today was finally the day.
The lifts felt pretty good overall, doing power cleans and push jerks for ever rep. I stopped doing touch-n-go with the doubles because I could feel it coming down for the second rep. Then I could feel some of the heavier jerks a bit. Having the 55# plates on the bar was really fucking up my math. After reviewing video I screwed up the second single, which I’d planned to be 215. But I guess I course corrected for the next weight. Thrilled to hit those weights after not lifting heavy all of 2020 so far due to my back issues.
Strength / Conditioning
3 Sets (each, I Go You Go)
16 Plyo Lunges (30# DBs)
Last time I used 35# for two cycles and 20# for two cycles. We think Brandi wore a vest for two rounds and then took it off. We finished in 12:56 that day. I was hoping I’d be able to survive with 30# the whole way today and barely did. B wore the 8# vest the entire time. Our splits were 1:45, 1:45, 1:47, and 1:51 for a time of 10:08. So a harder version and we crushed our time. Those are pretty consistent splits too! I had to rest a few seconds extra before picking up the dumbbells for that last set or I wasn’t going to make it unbroken.
1:00 Hollow Hold
1:00 Russian Twists
1:00 Leg Raises
30s/30s Side Plank
1:00 Prayer Crunches
I based this off an old warm-up I’d done at Survival Fitness in 2012. I wasn’t thinking when I put the hollow hold back to back with twists. Oww! I held that first hollow for the entire minute to see if I could and I paid for it the rest of the way.
Then it was cookie time with a shake for post workout recovery. Everything from Phat Ash Bakes is amazing!
Much needed rest day yesterday after nine in-a-row, with two of those being active recovery days. My shoulders were a little sore, but felt fine this morning.
Barely made it on the last set. Improvement over the 5x5x215 from last week.
10-8-6-4-2 Thrusters (135#)
50-40-30-20-10 Double Unders
I got this one from Beyond the Whiteboard in the Heavy Fitness Level category. Warmed up with 5×45, 5×95, and 3×115. My goal was to go unbroken, but I had no idea what the thrusters would feel like. I just remember being the EMOM with 3×155 a few weeks ago being nasty. I made it through everything unbroken and probably could have picked the bar sooner after each set of double unders. Finished in 4:57. I’m pumped I was able to do those unbroken.
30 Weighted Sit-ups (30# slam ball)
60 Flutter Kicks
30 Leg Raises
60 Mountain Climbers
These higher rep core movements get so bad in the first round. Took about 14 minutes to finish.
I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.
“Cindy on Roids” – 20:00 AMRAP
5 Bar Muscle-ups
10 Handstand Push-ups
15 Squat Box Jumps (20″)
I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.
For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.
2 Rounds of 45s/15s
Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.
My shoulders are still a little sore from Saturday, but my upper back is where the real soreness is from that gymnastics work on Sunday evening. Did a 20 minute ROMWOD during lunch today. The biggest issue with going back to work has been the right side of my back gets really tight after sitting for 2 hours. In the last month and a half I’ve noticed the same thing happening during any car rides over 90 minutes. Maybe I “deconditioned” myself out of my back imbalance a bit during the 3 month sabbatical. Anyway I hope things square away soon, because it’s really making the word days drag on when I have to keep taking forced breaks more often than I’d like. Got to the gym around the start of the 4:30 class.
I wasn’t sure how these would go with my back. In the early sets I really tried not to be too aggressive, which I think had a nice carryover to when it got heavier. Those singles at 85% felt really good.
Clean & Jerk
Solid here as well. I didn’t even realize I wasn’t wearing a belt until after the first rep with 111 kilos. Usually I like to put on the belt when I get over 200 pounds. Made a big effort to stay off my phone and keep moving from set to set after loading the bar. Not quite EMOM, should have been close most of the time.
I did put on the belt here, because sometimes my core gives out a little and I start to cave forward. I think I was pretty upright for every rep though.
Took just over an hour to finish all of the lifting.
Midline and Gymnastics
Decided to combine abs with some gymnastics today so it didn’t seem like I was wasting so much time. I swear the ab work takes almost as long as the lifting in this program.
10/10 Side Bends (70# KB)
5 Strict Ring Pull-ups
Big focus on keeping a hollow body through each pull-up.
25 Lying Leg Raises
6 Ring Kip Swings
I need get back to doing those swings more often and translate the high feet into my actual muscle-up, because I still do the big knee bend on my forward swing.
Two weeks of Catalyst OTM ✅
I had the urge to do some muscle-ups, even after fatiguing my pull and swing with the other work. Originally thought of starting with 6 down to 1, but made the right call to do with 5. Finished at exactly 2:00, with having to double or triple kip my final dip. I guess my rests between sets were spot on.
Last WOD of the year, and it’s been one hell of a year. Went to the 9am.
30:00 Partner AMRAP
100 Air Squats
80 Air Squats
60 Air Squats
40 Air Squats
20 Air Squats
WOW! Going out of 2012 with a bang. I was partnered up with Sara, who I found out afterwards is 3 months pregnant! We finished 2 full rounds plus 112 more reps. I think we were a little more than 100 reps behind Laura and Brent, with a couple of other solid teams in between us.
I was thinking about getting in some rowing today, but after that WOD I think I’ll take the rest of the day off. It’s been a brutal week of workouts and my body is feeling it. Since the gym is closed tomorrow it’ll be a good day for a garage WOD.