## 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.

## High Reps

My back still isn’t normal yet. Hit the gym at noon with the gang. Warmed up with some shoulder stretching and bottom squat hold. Would get loose in the first few minutes of the EMOM.

### Volume Work

20:00 EMOM (alt)

• 15 MB Cleans (14#)
• 20 Push-ups

I planned to use the 20# and had it out, but switched just before we started. Figured I’d play it safe and not blow out my back. It was a good call because my legs were burning during the last 5 reps of each set in about the 6th round. It also allowed me to focus more on good positioning and keeping my head up. I did 4×5 on every round of push-ups and was starting to really slow down in the last few rounds.

### Conditioning

20-30-20

• Pull-ups
• Step-up (24″)

Wore my grips and set a goal to do all of the pull-ups in sets of 10. Success! After each set I dropped, turned around, took a few steps across the gym, turned back around, walked back and did the next set. Wanted to do box jumps, but again, step-ups were much better for my back, especially after 150 medicine ball cleans. Finished in 6:40.

### Midline

4 Rounds (Tabata)

• 20s Bird Dog Hold
• 10s Rest
• 20s Hollow Hold
• 20s Bird Dog Hold (opposite arm and leg)
• 10s Rest
• 20s Leg Lifts
• 10s Rest

## Pulling Out Left

I golfed yesterday, but my back is still not great. I tried to get there early to hit the range, but there was nobody in front of our tee times, so we ended up getting off really early and I had almost no time on the range. I was favoring my back and anticipating jolts of pain, so I kept pulling out of my swing and hitting everything left all round. This morning seems about the same as yesterday, so I pulled out of the club championship this weekend. Bummed! 😦 With a 9am shotgun start both days, my back wouldn’t loosen up that early and it was not fun playing yesterday with the anticipation on every swing.

Today’s workouts for the gym had a bunch of barbell work, which I’m not ready for. So I made some adjustments to yesterday’s programming and hit it out in the garage.

### Warm-up

15:00 EMOM (alt)

• 40s Jump Rope
• 8 Ring Rows + 8 Push-ups
• 8/8 Single Arm OH Lunges (35# DB)

I like these longer warm-ups. Really work up a sweat and get in more aerobic work.

### Conditioning

7:00 AMRAP

• 50 Double Unders
• 15 MB Cleans (20#)

I don’t know if I was favoring my back or what, but missed a lot on my dubs. Had a nice burn on the medicine ball cleans. Finished 4+9.

• 5:00 Airdyne
• 3 Rounds
• 1,000m Ski (@ 5k pace)
• 2:00 Airdyne

It was an easy recovery pace on the Airdyne, which was 55-60 RPM for me. I decided on a 2:00/500m pace for the ski erg and kept to it, finishing each 1k in a split second under 4:00. Not an impossible pace for those intervals, but not completely comfortable either. Total time with transitions was 24:25.

## Back to the Bar

Didn’t touch a barbell for 7 days while gone, so wasn’t sure how today would go, which is pretty much the last heavy day before the deload week and then max outs. Bryan came over at 1:30.

• 10×45#
• 10×95
• 6×135
• 4×165
• 2×195
• 2×225
• 2×245
• ### 2×255

• 2×265
• 2×270 (PR)
• 2×275 (PR)

Felt heavy on the way up and even at 255. Buckled in and paid attention to my setup and positions. Hit 265 much easier than last time and 270 was smooth too. Hitting 275 for a double is what my previous max was about 2 years ago.

### Push Press

• 10×45#
• 8×95
• 6×135
• 4×165
• 2×195
• 2×215
• 1×235
• 1×245
• 1×255 (PR)

Pretty smooth after the fight with this weight about 10 days ago. Wonder if not taking several little jumps helped with not burning out. Or the week of not touching a bar.

### Conditioning

3 Rounds

• 15 Pull-ups
• 15 American KBS (50#)
• 15 MB Cleans (20#)

I Go You Go style with Bryan, so 3 rounds each. All unbroken. We finished at 9:16.

### Accessory

• 3×15 Pallof Press (CS Blue)
• 3×10 DB Side Raises (20-25-25#)
• 3×10 DB Bent-over Side Raises (25-25-30#)

I did my accessories after he left and took my sweet time getting through them. They haven’t exactly been fun throughout the program, but I’ve stuck to it, only skipping them once or twice and I think it’s really paying off. I’ve already set some type of PR in all 3 of the presses. Looking forward to truly maxing out each lift.

That’s a wrap on week 10! The last 2 weeks only have 3 workouts per week.

## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

## HPO Week 7

Played another solid round of golf yesterday, with an 82, which was 2nd best at the course. Out in the garage in the evening.

### Bench Press

• 10×45#
• 10×95
• 6×135
• 4×165
• 2×195
• 2×215
• 2×230
• 3x2x245

Still feeling great!

### Push Press

• 6×45#
• 6×95
• 6×135
• 3×165
• 3×195
• 3×215
• 2x3x225

Wore a belt for the final 3 sets. Not very fun.

### Accessory

• 3×20 Seated alt DB Shoulder Press (40-45-45#)
• 3×10 Pallof Press (CS Blue)
• 3×15 DB Front Raises (15#)
• 3×10 DB Side Raises (20#)
• 3×10 Shoulder Ts (CS Blue)

That wraps of week 7 of the Hybrid Push Only program. Still loving it, though today was a lot of accessory work!

### Conditioning

• 250m Ski Erg
• 50 Sit-ups
• 25 MB Cleans (20#)
• 100 DU (62-0-38)
• 50 Sit-ups
• 25 MB Cleans (20#)

I wanted to go a bit on the erg since I’d be able to catch my breath on the sit-ups. Averaged a 1:45/500m to get through it in about 52 seconds. Should have pushed harder. Never stopped on either set of sit-ups or cleans, though the first set of medicine ball cleans was slower. I got 62 double unders to start, then missed again, and then got the last 38. Finished the workout in 8:50.

## Off to Bulgaria

Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.

### Push Only

• 3×12 Strict Pull-ups
• 3×18 Rack Chins
• 3×12 Strict Wide Grip Pull-ups
• 3×15 DB Curls (20-25-25#)
• 3×20 Tricep Extensions (50#)

I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.

### Conditioning

3 Rounds

• 25 MB Cleans (20#)
• 25 Push Press (35# DBs)
• 50 DU

First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.

Time to pack and head to the airport!

## In Lifters

Planned rest day on Monday, but then lazy yesterday and didn’t do shit. Completely forgot about my chiro appointment today until I was on my way out the door to the gym and the reminder went off on my phone. So I got some more work done before heading out and then going to the 5:30 class instead of 4:30.

### Warm-up

• 3 Sets
• 7 Ring Rows
• 7 OHS (15#, close grip)
• 7 Jumping Jacks
• Spidey Stretch
• OHS
• 5×45#
• 5×95#

### 12:00 EMOM (alt)

• 5 OHS (115#)
• 10 Wall Balls (30#, 10′)

### Conditioning

12:00 AMRAP

• 8 Ball Slams (30#)
• 8 T2B
• 8 MB Cleans (20#)
• 10 Lunges

Kept a pretty steady pace. Went 4-4 on every set of toes to bars. Finished exactly 7 rounds.

### Accessory

4 Sets

• 2 Wall Walks (5s HS Hold)
• 10 Sit-ups

## Unhook the Piano

Not much sleep since I was up playing around with a little home network server project.

### Warm-up

• Crossover Symmetry Activation
• 2 Sets
• 5s of StrongFit Tricep & Bicep Openers (10#)
• 15 Reverse Hypers (210#)
• 3 Sets
• 10 Thrusters (45#)
• 10 PVC pass-thrus
• 20 Mountain Climbers

### Strength

E3M – 6 Sets

• 11 Shoulder Press (95#)
• 6/6 Bulgarian Split Squats (95#)

Didn’t even need any extra warm-up after those thrusters. The presses were getting rough in the 3rd set! Hope it was just the lack of sleep and early morning. First time trying split squats with a bar on my back. Worked well.

### Conditioning

Every 30 second Death By 2 MB Cleans (20#)

• 1st 30 seconds – 2 reps and rest with what it left
• 2nd – 4 reps
• 3rd – 6
• … adding 2 reps each 30 seconds until failing to hit the assigned number of reps

Wasn’t bad until 10 and then you’re basically going with no rest. I finished the set of 12 and got 12 of 14. All sets unbroken because you have to; no time to waste in 30 seconds.

1 Mile Run

Been a long time since I tried to push a mile. Wanted sub-7, but only managed a 7:08. I’m so bad at pacing. Should have paid closer attention to the pace on my watch. I would love to get this under 6 by the end of the summer.

Finished up with Crossover Symmetry Iron Scap and will ROMWOD tonight.

### More Running

Forgot I had a chiro appointment or I would have went to the gym in the evening and saved a drive out that way (it’s night by the gym). After finishing up with work I decided to head out for a run. Maybe I just needed to learn what it feels like to run again because the paces are getting so much easier every week and I don’t even realize I’m going faster until I check the watch. Went 2.66 miles in 24:10, which is just over 9 minute miles. It’s night and day to compare how that run felt compared to the 11 minute miles I started with 3 weeks ago. Average HR of 144 (bit inflated due to a bad reading for 90 seconds around 1 mile in) is higher, but it felt fine.

## Knuckles Down

My ass is still sore. Wanted to get in early to snatch but wasn’t moving very fast this morning so got them in after class.

### Warm-up

• Crossover Symmetry Activation
• OHS Bottom Holds w/ PVC inside rack
• 3 Sets
• 4 Wall Walks
• 300m Row

Those bottom holds were kind of cool. Little idea I had and did while waiting for the kid’s class to finish up.

### Conditioning

• 20 Box Jumps (24″)
• 30 S2OH (75#)
• 40 MB Cleans (20#)
• 30 S2OH (75#)
• 20 Box Jumps (24″)

All jump and step down on the box for both sets. Went unbroken with push presses in the first set of overheads. Knew the medicine ball cleans would be the nasty part. Did them in 15-10-8-7 and was really burning in the legs by the end. Mixed in a little bit of a jerk action on the second set of overheads and went 20-10 with a short rest on the back. Finished in 6:12.

### Carries

• 3 Sets
• 150′ Suitcase Carry (70#)
• 150′ Waiter’s Walk (62#)
• 2 Sets
• 150′ Suitcase Carry (62#)
• 150′ Waiter’s Walk (70#)

It was raining out so we skipped prowler sprints and did these with some little laps in the gym. Switched arms in the middle of each 150 feet.

### Weightlifting

Muscle Snatch + OHS

• 3x20kg
• 3×30
• 3×40
• 3×50

Squat Snatch

• 3x50kg
• 3×60
• 3×65
• 3×70
• 3×75

I’ve been noticing Mattie Rogers‘ knuckles a lot lately and then saw Jared Enderton post about the knuckles yesterday too. First learned about it at a Kendrick Farris seminar a couple of years ago but over time I forgot about it. I focused on it with the snatches today and it felt like the bar was snapping right into the slot like butter.

Finished with Crossover Symmetry Iron Scap. Having to use the yellow (one of the purple is broken) makes this a lot harder! Will do ROMWOD at some point today.