Do All Ten

Traps are still sore. Had a long busy day yesterday, which included mowing the lawn for the first time. Also was up later than usual watching Godzilla vs. Kong. Out in the garage after 11.

Warm-up

  • 3:00 BikeErg (1,553m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 Muscle Cleans (45#)
  • 5 Hang Squat Cleans (45#)
  • 2x Power Clean + Hang Squat Clean + Squat Clean (95#)
  • 2x Power Clean + Hang Squat Clean + Squat Clean (135#)
  • Power Clean + Hang Squat Clean + Squat Clean (95#)

Weightlifting

5 Sets

  • Power Clean + Hang Squat Clean + Squat Clean
  • 65-65-70-70-70% 1RM Clean
  • 90s Rest

I belted up and went 165-165-175-185-185 since I didn’t like the big 20 pound jump. I haven’t squatted anything like this in some time.

Conditioning

4 Rounds

  • 20 Pull-ups
  • 15 GHDs (modified sitting on a MB with feet DB anchored)
  • 10 Thrusters (115#)

I went 4×5 on the first three rounds of pull-ups and then went 2×10 at the end. Happy with that because I was just hoping to be able to hold to fives the whole way. My plan was to do five thrusters, drop it for 3-5 seconds and then do the other five. When I got to the bar I decided I needed to push myself to go unbroken and I did every round. This workout went much better than I expected. Finished in 10:26.

Not Doing 1,000 Reps

My shoulders don’t feel too bad. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,572m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 Muscle Cleans (45#)
  • 5 Shoulder Presses (45#)
  • 5 C&J (95#)
  • 5 C&J (135#)
  • 3 C&J (155#)

Weightlifting

10:00 EMOM

  • 3 C&J (165#)

Did quick singles all the way.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.

Conditioning

2 Rounds

  • 30 Box Jumps (24″)
  • 30 Single DB Hang C&J (50#)

I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.

Muscle It

Got rained out for golf yesterday so it turned in to a rest day. I thought about going for a walk but it was fucking hot and humid.

Warm-up

  • 400m Run
  • 5:00 Stretching
  • 10 Hang Muscle Clean (45#)
  • 10 High Hang Power Clean (45#)
  • 10 Hang Power Clean (45#)

Weightlifting

Hang Power Cleans

  • 2x3x95#
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×195
  • 3×205
  • 3×215

Maybe my legs are coming back? Look like that was a PR.

Conditioning

  • 400m Run
  • 10 Muscle Cleans (155#)
  • 40 Push Ups
  • 80 Wall Ball (20#, 10′)
  • 40 Push Ups
  • 10 Muscle Cleans (155#)
  • 400m Run

I had planned on scaling back to 135# but Tom was going for it, so I had to do it. Heavy cleans are my thing anyway and I’m glad I Rx’d it. Paced the first run, did all singles on the cleans. All push-ups were done in sets of 5. I started out with 3×10 wall balls and pinning the ball against the wall for a 3 breath count instead of dropping it so I could go right into my next set. Then after those first 30 I started doing sets of 5 with a drop. I’d take a step back, breathe, step in, and pick it right back up. I think it helped keep me going when my legs and arms were starting to feel some fatigue. Same 5s on the push-ups and single cleans. Tried to pick up the pace on the run but I just can’t seem to do it when I’m breathing heavy like that. I did get a side stitch on the 2nd lap though, so I must have had some push. Finished in 14:23.

Having muscle cleans in a metcon was very different. I’ve done them plenty of times for lifting work, but never fatigued like that. Had a mental challenge to it as well because you really had to make sure not to drop under the bar.

Lots of Legs

Yesterday I walked 18 holes of golf. It’s already getting easier on the legs. I’m still feeling at least a couple very short back twinges during a round and they usually aren’t during swings. Happens when I’m standing around, lining up a putt, or pulling a club out of the bag. Not pleasant. I also did a 45 minute ROMWOD last night.

In to the gym at 9 this morning for some lifting.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (210#)

Spilled my damn shaker all over the floor so took me longer than expected to get lifting.

Weightlifting

  • 5 Muscle clean
  • 5 Shoulder press
  • 5 OHS (close grip)
  • 5 Front squat

Did 2 sets through the complex with 20kg and 30kg.

  • 5 Squat clean
  • 5 Push press

Did 2 sets through with 40kg and 50kg.

Clean & Jerk

  • 3x60kg
  • 3×70
  • 3×80
  • 2×90
  • 100
  • 110
  • 115
  • 120

All squats and split jerks. Haven’t lifted either heavy in quite some time so the weights felt heavier than they should.

Skipped out on the class warm-up and didn’t need to hit any extra front squats.

Strength

10:00 EMOM (alt)

  • 5 Front Squats (185#)
  • 10 Cal Row

Conditioning

Partnered up with Bryan.

  • 2:00 AMRAP Push Press (135#)
  • 2:00 AMRAP Squat Cleans (185#)
  • 2:00 AMRAP Burpees
  • 5:00 AMRAP Wall Balls (30#, 10′)

We used the jerk blocks for the push presses and alternated every 3 reps to get through 45 total. All singles on the cleans for 20 total reps. Five burpees at a time for 35 total. Then sets of 10 wall balls for 123.

E2M – 6 Sets

  • 70m Sprint

Took it easy on the first, pushed for 3, and then slowed it down for the final 2.

Did Crossover Symmetry Iron Scap before heading home.

Headed out for a run in the afternoon in between watching some Regional action. Went 3.05 miles in 30:11 and had negative splits each mile. Getting easier and easier each time I lace ’em up. Average HR of 135 and max of 149.

Will get in ROMWOD and maybe even a double dose since I put in a lot of volume on the legs today.

Eat Like Shit

Feeling good. Went to the 10am class at CFi and then stayed for some open gym time to row. While Alex was teaching the class cleans, I took a spot on the platform.

Weightlifting

  • 3 Hang Muscle Cleans (95#)
  • 3 Muscle Cleans (115#)
  • 3 Muscle Cleans (135#)
  • 2 Power Cleans (155#)
  • 2 Cleans (175#)
  • 2 Cleans (195#)
  • 2 Cleans (205#)
  • 2 Cleans (225#)
  • 2 Cleans (235#)
  • 2 Cleans (245#)

Conditioning

EMOM 16:00

  • Odds: 5 Hang Power Cleans
  • Evens: 30s Plank

I had 155# on the bar for the first round and it was way too easy, so I went to 175# for the next 5 rounds, then 185# for a round and finished with 195#. I held the last plank for 1:15.

3 Rounds

  • 2,000m Row
  • 8:00 Rest

The goal was to try to keep a 1:45/500m pace and PR on the first attempt. Then hold a 2:00/500m pace for the other two attempts. I was holding the pace up until about 750m left. Managed a 7:01.6 for a 9.5 second PR. So close to sub 7! Probably didn’t need to take so much rest in between, but I wanted to make sure I was recovered enough. Rowed 7:58.6 and 7.54.3 on the other attempts.

2k Row History

I looked back through my records and put all of my 2k rows into BTWB so I could see the improvement over time. I’ve dropped nearly 40 seconds! Today my average pace was faster than my opening 500m pace when I first attempted this distance in December of 2012.

My shitty diet doesn’t seem to be negatively affecting my performance in the gym. Doesn’t make much sense. Or would I be performing a lot better with quality food?

Later in the afternoon I figured I’d test out a set of strict pull-ups. I got 13, which is actually a PR by 1 from May of 2013. Would be a lot easier if I was 5-10 pounds lighter.

Call an Ambulance

I just killed this workout! Was up later than normal, so slept in a bit. Headed out to the garage around 11 to sweat. Knocked out CS Activation to start. Still not having any aggravation in the shoulder so I’ll keep working it slowly. Getting a massage tomorrow and will have Cora focus a lot of time on it.

Warm-up

  • 300 DU
  • 5:00 Bottom Squat Hold

Set a new record with 3:59 for the double unders.

OLY

Muscle Cleans

  • 3×95#
  • 3×115#
  • 3×135#

Rested about a minute between each set.

Cleans (blocks at knee)

  • 2×135#
  • 2×155#
  • 2×175#
  • 2×195#
  • 2×205#
  • 2x2x215#
  • 2×225#

Took 90 seconds of rest between each set like clockwork. Last time doing these on the blocks I kept hesitating with 225# and I did it for a double without a problem today. Confidence is rising!

Strength

Back Squats

  • 5×225#
  • 3×255#
  • 7x5x270#

Not a lot of warm-up was needed since I’d been squatting every clean. Kept to 2 minute of rest between each set. Those 7 sets were a challenge. This was the 3rd squat session from the Smolov program. I’ll probably finish out week 1 on Saturday, slightly over a week since I started last Friday. Went right into a 5:00 squat hold.

10 Rounds NFT

  • 10 Incline DB Bench Press (20# DBs)
  • 10 GHD Sit-ups

The first set hurt my shoulder holding the dumbbells oriented as if they were a barbell. I rotated them so my palms were facing for the rest of the sets and had no problem. GHD sit-ups are no issue anymore since I’ve been doing at least 100 a week.

4 Rounds

  • 50 Bicep Band Speed Curls
  • 60s Squat hold

I started out with the thin blue, which was death, so I switched to the red band for the last 3. I switched up the type of curl each round. I got the idea from this video.

Finished off with CS Recovery and just in time because it was started to get pretty warm. I had opened the garage door during the squats for some fresh air. Supposed to be 80° today.

Hundreds of ’em, Fifty Two

Have been resting on Fridays, but really wanted to get in another squat session today, so I’ll rest tomorrow or maybe drag the sled.

Warm-up

  • 200 DU
  • 3:00 Bottom Squat Hold
  • 200 DU
  • 3:00 Bottom Squat Hold
  • Crossover Symmetry Activation

I guess I left my RPM rope at Survival Fitness, so had to use my backup, the RX rope. Managed to get 70+ and then 100 unbroken during the first 200. That got me to 1,508 for the final week of my personal Double Under Challenge. In 4 weeks I racked up 5,200+ double unders!

OLY

Muscle Clean

  • 3×95#
  • 3×115#
  • 3×135#

Hip Clean

  • 2x3x135#
  • 3x2x155#
  • 3x2x175#

Trying to work on speed under the bar. Kevin also pointed out that I was banging some instead of driving the bar up so I tried to work on pulling the bar in to me and driving it up off the legs.

Strength

Back Squats

  • 5×155#
  • 5×205#
  • 4x9x245#

I’m going to start pulling some of my extra squat days from a Smolov squat cycle, so that’s where the 4×9 came from. It was supposed to be at 240#, but I didn’t feel like messing with the little plates. Wasn’t as hard as I was expecting.

Good Mornings

  • 5×135#
  • 5×155#
  • 2x5x175#
  • 5×185#

In between some of the good mornings I knocked out 3 sets of 50 band pulls. Finished with another 3:00 squat hold. Ended up with 29 total minutes in the squat hold today, so tomorrow and the rest of the 30 days will be 30 minutes a day.

Is Spring Here?

With the forecast calling for highs around 70° Sunday and Monday I think spring may finally be here! My traps are still really sore. My weight was down to 194.3 pounds, which was surprising with all of the fried fish and beer I had yesterday for lunch. I’ve lost all of the vacation weight and more in less than 2 weeks. Onwards to 185-188 now!

2014-04-19-withings-chart

I hit a workout in the garage around 10:30.

Conditioning

5 Rounds

  • 200m Run (20# Weight Vest)
  • 10 GHD Sit-ups (20# Weight Vest)

Damn, running really sucks with that extra weight. When I took off from the garage my body really wanted to heel strike. Kept up a pretty consistent pace and finished in 7:50.

Skill

I rested 5 minutes and then did 300 double unders for time. Took me 4:30, which is 5 seconds slower than the last time. I contacted RPM about the cable issue and they are sending me a replacement. I was able to remove the loose strand and the cable didn’t seem to act any different, so I’ll probably keep the replacement until I need it. Good start to week 3 of 1,000+ DU.

Midline

5:00 E30S

  • Hollow Hold Feet/Hands

Much harder with only that 30 seconds of rest.

Accessory

3×50 Band Pulls (Red)

Trying to get a little scap work in.

Went to Survival Fitness at 1:30 for weightlifting club.

Muscle Cleans

  • 3x3x95#

Cleans

  • 2×125#
  • 2×155#
  • 2×185#
  • 1×195#
  • 1×205#
  • 5x1x215#

Concentrated on getting the bar to the power position, which I completely missed with that hang power clean this week. Took all cleans into the full squat too so I can get comfortable dropping under the weight again. Should have taken a video or two.

Langford Couplet Squats

Do 2 front squats, rack it, and immediately do 5 back squats. I did 205-225-245-265-275. I chickened out and didn’t go for 285 on the last set like I planned. Probably a good thing though because it was rough to finish as it was.

Clean Deadlifts

  • 2x3x285#
  • 3x3x305#

Lost feeling in my left thumb on the final set. That has never happened before.

60 Day Lifting Challenge – Week 7 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Doing a little swapping around this week, so taking the heavier day 5 program today and will do day 4 work tomorrow to get more recovery going into week 8. Lifted by myself out in the garage around 4:30.

Warm-up

Crossover Symmetry Activation

Muscle Clean

  • 3×95#
  • 3×105#
  • 3×115#
  • 3x3x125#

Kept em on the lighter end today.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Felt alright today. Not great, but made every lift. Had to pull the last one in and be patient with it.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Was trying to be more vertical with my jerk drive and it threw everything off. Not the greatest feel today.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Felt a lot easier than 2 days ago and I took shorter rest between the heavy sets today.

Conditioning

15 Rounds

  • 5 HR Push-ups
  • 10 Sit-ups

Not that tough on cardio or muscle fatigue. I wanted to stick to small sets so that I wouldn’t die on push-ups and have to rest. Time was 8:40.

Did Crossover Symmetry Recovery to end the day.

60 Day Lifting Challenge – Week 6 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex couldn’t make it today, so out in the garage by myself at 5.

Warm-up

  • Crossover Symmetry Activation

Not much messing around today. Get right to that loaded bar!

Muscle Clean

  • 3x#95
  • 3x#105
  • 3x#115
  • 3x#125
  • 3x#135

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

I think the activation helped open up my shoulders.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Hit myself on the chin with a jerk for the first time in ages. That’ll leave a mark. Other than that, jerks feel like they are improving a lot.

Clean Deadlift

  • 5x2x290#

Dang that’s heavy for a clean deadlift.

Ended with Crossover Symmetry Plyometric.