Tag: Medicine Ball Clean

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.

Minutes

Got to the gym early.

Warm-up

  • Back Mobility – banded bottom squat hold against wall
  • 2 Sets
    • 10 Reverse Hypers (210#)
    • 10 Pass-thrus (o/u grip)
  • C&J

5 Rounds

  • 1:00 AMRAP of C&J
  • 2:00 Rest

Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.

8:00 AMRAP

  • 15 Push-ups
  • 30 DU

Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!

Gymnasty

8 Rounds

  • 15s L-Hang
  • 15s Rest
  • 15s HS Hold
  • 15s Rest

Getting better at getting feet off the wall during the holds.

Feel the Burn

  • 2:00
    • Buy-in: 20 Step-ups (24″)
    • AMRAP MB Cleans (20#)
  • 2:00 Rest
  • Repeat

Never put down the medicine ball. Got 26 and 23 reps.

Front to Back

Again, planned to do 9am, but was up late playing an addicting stupid iOS game. Went to the 5:30 class.

Warm-up

  • Jumping Jacks
  • Zombie Kicks
  • Rack Stretch
  • Lat Stretch
  • Calf Stretch
  • 5 Back Squats (20kg)
  • 5 Front Squats (20kg)
  • 5 Front Squats (70kg)

Strength

8:00 EMOM (alt)

  • 5 Front Squats (90kg)
  • 5 Back Squats (90kg)

Wasn’t going crazy being the 3rd day squatting this week and may do more tomorrow with Alex. Not sure yet. Legs are kind of smoked from the Air Dyne last night.

Accessory

4 Sets

  • 8 Supinated Grip Pendlay Rows (115#)
  • 5 Evil Wheels

These rows felt really easy. I know they were light but maybe the pull-up work is already paying off.

Conditioning

3 Rounds

  • 1:00 Row (calories)
  • 1:00 Burpees
  • 1:00 Medicine Ball Cleans (20#)
  • 1:00 Rest

I did 27-25-26 calories on the rower and totaled 60-60-58 reps overall. Those med ball cleans suck ass but I kept moving the entire time each round.

Glad there was nothing I had to modify because it’s still hard to hang or pick anything up with my hands.

Back To It

Worked on the garage all weekend with my Dad. It’s a long day standing on the concrete for so long. I did do a round of back stretches last night though. Back to the grind today after 2 weeks away from CFi classes. Looking forward to it. I got up and had my coffee at the squat rack instead of sitting down for a half hour. Warmed up with 3:00 on the Air Dyne (1.24km) and then got right to it.

Back Squats

  • 20×45#
  • 10×135#
  • 10×145#
  • 10×155#
  • 10×165#
  • 10×175#
  • 10×185#

I haven’t had a bar on my back in over 2 months, trying to rest the right quad. Wanted to keep it light but get in some volume. I don’t plan to get too heavy for a few weeks and see how it all feels.

Went to the 9am class. After taking a break from creatine for the last couple of weeks, I mixed it in my workout drink again today.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus

Strength

Shoulder Press

  • 10×45#
  • 7×75#
  • 7×95#
  • 7×105#
  • 3x7x115#
  • 7×120#

Conditioning

  • 2:00 AMRAP
    • Jump Squats
  • Rest 1:00
  • 8:00 AMRAP
    • 6 Push-ups
    • 8 Sit-ups
    • 10 MB Cleans (20#)

I did 63 jump squats at a pretty decent pace. Then I got 7 rounds plus 6 push-ups. Everything unbroken but the cleans got slow because it was such a burn in the legs.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Was sweating more than during the AMRAP. Can’t remember ever doing a superman hold; those are tough!

It felt good to be back at it. Knocked out Crossover Symmetry Iron Scap before I left the gym. Will do some back stretches tonight.

Alarming Morning

I actually set my alarm to wake up this morning to make the 9am class.

Warm-up

  • 3×15 Reverse Hypers (140#)
  • Air Squats
  • Bottom Squat Hold
  • 30 Mountain Climbers
  • 500m Row

Strength

Back Squat

  • 10×45#
  • 5×135#
  • 4×205#
  • 2×245#
  • 2×265#
  • 2×285#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#

No pops or tweaks! That’s the most I’ve done since setting the PR in June. Hopefully it continues. I focused on pushing my butt back first and not bottoming out.

Conditioning

4 Rounds

  • 10 OH Walking Lunges (45#)
  • 10 MB Cleans (20#)
  • 5 Burpees

Took me 5:11. Nice leg burn during the last two sets of medicine ball cleans.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Plank
  • 10s Rest

Jumped on the reverse hyper for 3x10x140# after class.

A little afternoon double in the garage. Warmed up with 5:00 on the Air Dyne, but didn’t record the distance.

6 Rounds

  • 250m Ski Erg
  • 15 GHD Sit-ups

With the Jeep in the way, having to walk around to the other side of the garage provided some nice rest in between movements. Took me 12:18 to finish. My splits on the skier were: 58.7, 57.9, 59.6, 59.4, 59.3, and 58.9. According to the monitor my time to get the sit-ups done and get back was 1:00, 1:10, 1:05, 1:10, and 1:10.

A lot of times when I workout alone in the garage I want to quit early or switch up the workout when I get uncomfortable. Glad I stuck this one out.

Medicine Ball Cleans Are The Devil

Feeling the squats. Small class with only me and one other person this morning, but Matt worked out with me too.

Warm-up

It was all shoulder stuff on the board to prepare for behind the neck snatch presses. Since I wasn’t doing those, I did a bunch of leg stretching and mobility.

Strength

Seated Good Mornings

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×165#
  • 3×175#
  • 3×185#
  • 3×195#

Skill

12:00 EMOM

  • Odds: 30 DU
  • Evens: 20 Hollow Rocks

My DU were terrible today. One round I was missing after 1 or 2 and it took me 45 seconds to get 30 done. First and last set were unbroken. Maybe my legs are just that fatigued. Hollow rocks are getting easier. Was able to hold arms over my head today, so shoulder is improving too.

Conditioning

12:00 AMRAP

  • 75 MB Cleans (20#)
  • 50 Box Jumps (24″)
  • 25 Deadlifts (225#)

I put the MB cleans in for wall balls. Holy shit! It was like 2 squats for every rep. Getting that first box jump was scary. I stepped down on them all, but never stopped. Did 20 singles with the deadlift and then a set of 5 to finish. I scaled the weight back from 275# because the back has been feeling good and I want to ease back into heavy deads. I finished 1 full round and then 14 more MB cleans. My legs are going to be feeling this for a couple of days.

Sore All Over

It’s been quite awhile since I woke up feeling sore in so many places. Later today and tomorrow are going to be tough to walk I bet. Went in at 9am because I was not feeling like doing a longer workout today.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS Squats

Strength

3 rep Front Squats

  • 5 @ 45#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 225#
  • 3 @ 255#

I wasn’t planning on going heavy, but I just couldn’t help myself once we got going. It was a bit awkward since I was paired up with Davy on a rack and he’s about a lot shorter than I am.

WOD

13:00 AMRAP

  • 10 DB Snatches (45#)
  • 20 Sit-ups
  • 30 MB Cleans (20# MB)

Fuck did those MB cleans blow. My quads did not want to cooperate after the first round. I finished 2 reps shy of 4 complete rounds. Rx was only 40# for the snatches, but there were none left, so I went heavier.

Finisher

  • 300m Row
  • 50 Burpees

More suck, but I just kept going on my burpees and never stopped. Took me 4:52 which isn’t too bad for me considering we barely had any rest after the WOD.

Hump Day

My body was feeling a little beat up this morning. Would probably be worse, but I sort of got back to getting 8+ hours of sleep. Worked out at 10:30 with Matt, Cora, and Kevin again.

Warm-up

Tested out the new Rx jump rope. Me like! It spins even better than the Again Faster Revolution and Rogue SR-1 ropes. The biggest difference though is that the cable doesn’t get any of the memory kinks from being wound up in my bag like the other cables.

Strength

10:00 EMOTM

  • Odds: 5 HSPU
  • Evens: 5 Weighted Ring Dips

I did my first 4 sets of HSPU at a deficit with my hands on 10# bumper plates and then on the ground for the last set. All done strict, no kip. I did have to break the 4th and 5th sets up into 3-2 though. Used a 20# KB on a weight belt for all of the ring dips.

WOD #1

2:00

  • 25cal Row
  • AMRAP Ball Slams (15#)

1:00 Rest

2:00

  • 25cal Row
  • AMRAP Slam Ball Cleans (15#)

1:00 Rest

  • 25cal Row
  • AMRAP Jump Squats (45# bar)

I got 26 ball slams, 15 cleans, and 18 jump squats. All of them were brutal.

WOD #2

  • 10 -> 1 Burpees
  • 1 -> 10 Over the Box Jumps (24″)
  • 20 -> 2 Unbroken DU

I missed my very first DU but everything else was done unbroken and no rest between movements other than a deep breath before starting DU. Finished in 8:41.

WOD #3

  • Tabata Air Dyne calories
  • Tabata Sled Pulls (loaded with 90#, alternate forward and backward)

I got 78 calories on the Air Dyne, which was pretty horrible for Tabata. The sled drags weren’t really that bad because we were going back and forth across the gym so you had to keep stopping to turn around.

Another solid 1.5 hours of training.

Easy Like a Sunday Morning

Feeling great after a solid night’s rest and taking it easy all day yesterday.

Warm-up

5 Rounds

  • 1m MB Cleans (20# MB)
  • 1m Inch Worms
  • 1m Jump Rope
  • 1m Figure 8s (20# KB, 25# KB in round 5)
  • 1m Hand-to-hand KBS (39# KB)
  • 1m Rest

The goal is to keep a decent pace, but not any real high intensity. It was easy.

WOD

7 Rounds

  • 24 OH Lunges (20# MB, 12 each leg)
  • 10 Burpees
  • 8 T2B

I really enjoyed this one. It was a WOD where I could go-go-go. Holding the medicine ball overhead was the toughest part of this. In rounds 3 and 4 I split up the lunges into 16 and 8. Other than that, everything was unbroken. I did take a few second breather in between each round as I moved a popsicle stick for counting. Finished in 14:48.

Holy Shit Balls, That’s A LOT of Squats!

My hamstrings really kicked in today from the 100 good mornings Kevin and I did on Saturday night. Just in time for squat day and RDLs! Went to the 5:30pm class.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×5 Front Squat

It’s been over 2 months since we did this. Last time I got 215# for 2 reps on my last set, so my goal was to hit it for all 5 today and I did. Went 8 reps at 135# and then 5 reps each at 155#, 175#, 195#, and 215#.

Accessory

12:00 EMOTM

  • Odds: 10 RDLs (155#)
  • Evens: 10 Goblet Squats (55# KB)

Just what the Doctor ordered for sore hamstrings, high rep RDLs!

WOD

5 Rounds

  • 15 MB Squat Cleans (20# MB)
  • 15 Wall Balls (20# MB, 10′ target)

Towards the end of the 2nd round my hips really started to lock up. It was a struggle. Finished in 10:26.

That was as shit ton of squats today! I can barely walk already. Going to try and play soccer for the first time in my life at 8:30pm, so that should be interesting.