Tag: Mountain Climber

Sandbag It

My hamstrings were getting sore yesterday too. My quads, hammies, and glutes are all still sore today.

Warm-up

  • 2 Rounds
    • 40 Jumping Jacks
    • 10 Deadlifts (45#)
    • 30 Mountain Climbers
    • 16 Elbow Punches
    • 20 Alt. V-ups
    • 10 Back Squats (45#)
  • 7 Hang Muscle Clean (45#)
  • 7 Hang Power Clean (45#)
  • 5 Hang Power Clean
  • 5 Back Racks (45#)
  • E90S
    • 8 Hang Power Cleans + 8 Back Squats (65#)
    • 6 Hang Power Cleans + 6 Back Squats (95#)
    • 4 Hang Power Cleans + 4 Back Squats (125#)
    • 3 Hang Power Cleans + 3 Back Squats (155#)
    • 3 Hang Power Cleans + 3 Back Squats (175#)

Quickly decided I didn’t want to try 155# for the workout.

Conditioning

15:00 AMRAP

  • 1:00 Run around gym
  • 10 Hang Power Cleans (135#)
  • 10 Back Squats (135#)

Since we’re obviously not running outside we did a minute run around in the gym instead of 200 meters. Generally I don’t like when a cardio movement is subbed in as a timed piece, because there is no real incentive (other than improving your running) to run faster because a minute will always take a minute. I’m really good at sandbagging runs. 🙂 I’d rather work on my endurance with the barbell anyway since the Open has never had any type of running.

I did eight hang power cleans, dropped it, did the other two and transferred it to my back for all ten squats. Wore my belt the entire time, so was tightening and loosening it. Got through 6 rounds, the run, and the cleans.

Midline & Skill

5 Sets

  • 6 Evil Wheels
  • HS Walk Practice

Got some good tips from another member. My hands are too wide, probably from being used to wider stance for HSPU. Need to keep practicing with the Open coming up.

Don’t Break

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.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×165
  • 4×185
  • 4×195
  • 4×205
  • 4×215
  • 4×225

Barely made it on the last set. Improvement over the 5x5x215 from last week.

Conditioning

  • 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.

Midline

2 Rounds

  • 30 V-ups
  • 60 Bicycles
  • 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.

An Early One

Planned to workout really but not be in the garage by 8am! Dad was coming down to help on the truck and left much earlier than I expected.

Active Life – Hips

Warm-up – 5 Sets

  • 3 Pallof Series (each position)

Workout – 3 Rounds

  • 5/5 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold
  • 1:00 Plank

Took me 9:45.

Active Life – Back Max

  • 10 Front squat (45#)
  • 10 Front squat (75)
  • 10 Front squat (95)
  • 3 Sets
    • 20 Front Squat (115#)
    • 30s/30s Banded Posterior Hip Distraction

Glad I got that done in case I don’t workout tomorrow.

Hot Hot

I came down with a killer headache last night from being out in the sun. Feeling good today though. Out in the garage in the afternoon.

Active Life – Hips

Warm-up

  • 5 Pallof Series (each position)

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel + Rock Backs
  • 5 Inchworms

Then I warmed up with 10 Sumo Deadlift at 45-95-145#.

Workout – 3 Sets

  • 20 Sumo Deadlift (165-185-205#)
  • 30s/30s Sciatic Nerve Flossing

Conditioning

Real easy 10:00 Airdyne for 3.05 miles.

Shaky Overhead

Normal time of noon at the gym today. Got home in time to catch Tiger’s back 9 and watch the Masters.

Active Life – Hips

Warm-up

  • 5 Pallof Series

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

More of an extended warm-up leading into 2 suck pieces.

Conditioning

Squat Clean Warm-up

  • 2x5x45#
  • 5×95#
  • 5×115#

12:00 EMOM (alt)

  • 10 Bar-facing Burpees
  • 5 Squat Cleans (135#)

Started out getting the burpees done in 30 seconds and that was near 40 seconds in the 6th round. That was the first round where I was standing up more after jumping my feet forward instead of doing like a rebounded jump up right into the jump over the bar. Went touch-n-go on every set of cleans and my quads were on fire the last few rounds.

I had originally programmed this with thrusters but decided to switch it this morning with my shoulders bothering my and not wanting to kill our shoulders before the overhead holds.

Active Life – Back Max

4 Rounds

  • 40s Overhead Barbell Hold (goal: 100% 1RM Shoulder Press)
  • 40m Double KB Front Rack Carry (53#)

Started with 165# on the bar and had to drop down to 145# after 2 rounds and still barely survived. I was shaking a lot.

Sub 40

Quick afternoon session in the garage. I was in and out in under 40 minutes.

Active Life – Hips

Warm-up

  • 5 Pallof Series (each position)

As I’m writing this I realize I just did 5 reps at each position instead of 5 series. Whoops!

Workout – 4 Rounds

  • 5/5 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life – Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel + Rock Back
  • 5 Inchworms

To warm up my sumo deadlift I did 8 reps each at 45-95-135#.

Workout – 5 Sets

  • 16 Sumo Deadlift (165#)
  • 30s/30s Sciatic Nerve Flossing

Kept moving from one to the other.

More February Running

Active Life – Hips

Warm-up

  • 5 Pallof Series (3 reps each leg, each direction – so 12 reps per series)

Workout – 3 Sets

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life – Back Max

5 Sets

  • 14 Front Squats
    • 45#
    • 2 sets 95
    • 2 sets 115
  • 30s/30s Banded Posterior Hip Distraction

Shouldn’t have felt heavy but seems like I have some stamina issues from not squatting. I could feel that last set fatigue on my low back.

Conditioning

Mid 50s again so I went for an easy run. 1.71 miles in 17:00.

Heading to Iceland

Wanted to get in something before I head to Iceland this afternoon, especially since I don’t plan to do much during the week. Out in the garage to try something different…

Interval Weight Training

I’ve been hearing about IWT for about a year now and have looked it up a few times. Has always looks nasty from the few examples I was able to find and the science/theory behind it makes sense. After seeing it come up again last week I did a little more digging and found an article on Breaking Muscle of all places with some great info and what looked like a good way to get started. I warmed up with some power cleans, 5 touch-n-go each with 45-95-135 pounds.

  • Part 1 – 3 Rounds
    • 8 Power Cleans (155#)
    • 2:00 Ski
    • Rest 2:00
  • Rest 5:00 (total)
  • Part 2 – 3 Rounds
    • 8 Back Squats (205#)
    • 2:00 Air Dyne
    • Rest 2:00
  • Rest 5:00 (total)
  • Part 3 – 3 Rounds
    • 10 Mountain Climbers
    • 10 Push-ups
    • 10 Burpees
    • 10 Air Squats
    • 10 Box Jumps (24″, step down)
    • Rest 1:00

Something I really struggle with is steady state cardio, when fatigued, like the working this week with running. As soon as I got into round 2 of part 1 that couldn’t have been more clear. My meters on the ski erg went from 554 to 530 to 509. I think there is a lot of room for improvement there. All of the cleans were TnG.

When I got to the Air Dyne I was able to stay consistent or maybe I paced too much in the first two rounds. I got 63-62-63 calories on my AD2. The body weight circuit was pretty consistent two with splits of 1:30-1:30-1:33.

Other than trying to keep up a pace on the erg, the hardest part was the first box jump each round. Hopefully I can repeat this each week for a month or two (maybe switch up the movements after a month) and see where it takes my conditioning.

I better shower and pack so I can make my flight!

Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.

Midline

45s on / 15s Rest

  • V-up
  • Leg Lift
  • Opposite Superman
  • Boat
  • K2E
  • Suitcase Crunch
  • Oblique Crunch

Old school core work. Got really tough at the end.

Conditioning

  • 7:00 AMRAP
    • 25 Clean & Over Shoulder Toss (20# Slam ball)
    • 25 Plyo Lunges
    • 40′ Partner Wheel Barrow
  • 1:00 Rest
  • 7:00 AMRAP
    • 50 Jump Rope
    • 25 Ring Mountain Climbers
    • 200m Sled Drag (70#)
  • 1:00 Rest
  • 7:00 AMRAP
    • 200m Sandbag Run
    • 1 Legless Rope Climb
    • 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

  • 6x
    • 25 yards down and back
  • 2:00 Rest
  • 3x
    • 50 yards down and back

So 600 yards total. Again, not a good running performance for me.

Where Did 2014 Go?

Had a great massage yesterday and got adjusted at the chiro. Ran the 9am class (and worked out) since Kevin is traveling.

Warm-up

2 Rounds NFT

  • 300m Row
  • 10 Shoulder Pass-thrus
  • 10/10 Arm Circles

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 10:00 EMOM – 3×145#

Turned very rough is the last few sets, especially the first rep of each set.

Accessory

4 Sets

  • 8 Weighted Push-ups (60#)
  • 15 GHD Sit-ups

Talk about a tricep burn after the presses!

Conditioning

10:00 AMRAP

  • 10 OH Walking Lunges (45#)
  • 10 KB Deadlifts (62#)
  • 20 Mountain Climbers

The deadlifts were deceiving and burned my legs more than the lunges. I did 8 rounds plus the lunges and deadlifts.

Skill

3 Sets

  • 20 MU Pulldowns

Thought they might be extra rough after the arm work, but they weren’t any worse than the other day.

Headed out to the garage around 5:30 or so. Warmed up with 500m on the Ski Erg in 2:10 and then some 45# snatch position work.

Tall Snatch

  • 3×45#
  • 3×75#
  • 3×95#
  • 3×115#
  • 1×125#
  • 1×135#
  • ✘ 140#
  • 1×140#
  • 1×145#
  • 1×150#
  • 1×155#
  • ✘ 160#
  • 1×160#
  • ✘ 165#

I had determined the weights ahead of time up to 135# and then wanted to keep adding 5#. When I failed 3 times I was done. So I was pissed when I missed at 140#, especially since I hit 145# for a triple last week. I was also holding the last rep of each set for 5 second is the bottom before standing up. Had a couple of big saves in there and was happy to hit 160#.

Back Squat

  • 10×45#
  • 5×95#
  • 4×155#
  • 4×205#
  • 4×225#
  • 4×245#
  • 4×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#
  • 2×315#
  • 2×325#
  • 2×335#

Hell yeah! My original plan was to maybe hit 315#. Was feeling good so I kept going and the last set even felt really good. Didn’t want to push it more since I just hit 345# for a single a few days ago. Slow and steady progress works for me. Lots of volume!

I strapped up a green band on the GHD and did 3 sets of 15 reverse hypers. Will do some rolling on the low back and hit it with the e-stim too.