Tag: OH Walk

Sunday Press

Walked 18 on Friday in some perfect golf weather. I planned to bench and do a metcon yesterday but got busy doing other stuff. Since I’ll be gone Monday to Monday, it’s not bad to delay my benching until today since I won’t be able to get in the next one until the following Tuesday. Worked out early at 9am with the crew because the girls had places to go be. Wasn’t excited about the early morning, but it worked out well since I had a lot to do around the house.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dead Hang
  • 5 Back Squat (45#)
  • 5 Shoulder Press (45#)
  • 5 Back Squat (85#)
  • 5 Shoulder Press (85#)

Conditioning

  • 15-10-5-10-15
    • HSPU
    • Back Squat (135#)
  • Rest 1/2 as long as it took
  • 25-20-15-20-25
    • Push-up
    • Air Squat

I went 9-6, 10, 5, 10, 9-6 on the HSPU and they felt good. Would have been interesting to try all sets unbroken. I took my time on the back squats, but didn’t drop the bar during any set. Finished in 9:16, so my rest period was 4:38. I wanted to go for more push-ups than I usually do so went 15-10, 10-10, 10-5, 10-10, 10-10-5. They were getting hard, but I was happy with that after the handstand push-ups. Took me 6:38.

Accessory – 6 Rounds

  • 30s Double DB/KB OH Walk (40# DBs)
  • 30s Rest
  • 30s Superman-Banana (Banana Rolls)
  • 30s Rest

In the afternoon I got in my bench workout.

No B.S. Bench Press – Week 5

It called for 5×4 at the base weight + 15-20#, so I added 15. I’ve been staying on the low side of the increases and barely making it through my sets.

  • 10×45#
  • 10×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 4×230
  • 5x4x240

Last 3 sets were a grind. I shouldn’t try this after burning out my shoulders earlier in the day.

70 in November

Had to get outside today with the awesome weather. Did a strongman circuit with Jason and Brandi.

40:00 AMRAP

  • 80m Sandbag Bear Hug Cary (60#)
  • 50m Prowler Push Walk (135#)
  • 6 Tire Flips
  • 80m Farmer’s Carry (2×35# KB)
  • 50m Backwards Sled Drag (95#)
  • 80m Overhead Plate Walk (35#)

Lost track of rounds, but guessing it was 8 plus got through half of the Farmer’s Carry.

Snatch Back

My legs are a bit beat today. The heavy squats are being felt for a few days. Went to the gym in the afternoon for a solo session.

Warm-up

  • Crossover Symmetry Activation
  • Snatch Warm-up Complex
    3 muscle snatch + 3 OHS + 3 Snatch Press

    • 45#
    • 75#
    • 95#

Weightlifting

23:00 Snatch EMOM

  • 2 Sets 2×115#
  • 3 Sets 1×135#
  • 4 Sets 1×145#
  • 5 Sets 1×155#
  • 6 Sets 1×165#
  • 2 Sets 1×175#
  • 1×185#

Tweaked my back so stopped. 😦 I think that’s the first time I’ve had in issue with snatches. Too bad because I was feeling good and planned to keep going with two singles each 10 pounds until I missed. 100% day though and squatted every rep.

Did two sets of 10 heel drives on the GHD to try to loosen up my back. Tested out a couple of 135# deadlifts and they felt fine, so on with the metcon I missed out on yesterday.

Conditioning

4 Rounds

  • 20 Deadlifts (115#)
  • 400m Run

I liked this one. Deadlifts and running are one of those combos that can be nasty; it’s hard to get your legs moving when you take off after a big set of deadlifts. Finished in 9:32 and felt like I pushed pretty good on the runs. Did the deadlifts unbroken each round, but played it on the safe side with the speed of them due to my back.

30:00 Strongman Circuit

  • 100m Sled Drag Backwards (double handle, 95#)
  • 100m OH plate Carry (45#)
  • 100m Farmer’s Carry (25# bumper plates)
  • 100m Sled Drag Backwards (double handle, 95#)
  • 100m Sandbag Carry (60#)
  • 100m Farmer’s Carry (25# bumper plates)
  • 100m OH plate Carry (45#)
  • 100m Sandbag Carry (60#)

Finished 2 rounds plus everything through the first sandbag carry (so 500 of the 800 meter round). Soaked up some quality vitamin D.

Slacker Week

Had planned to get in some exercise last night, but I was tired from getting up at 5:30 to head up for a golf fundraiser that I play in every year. So it was 2 rest days in a row and a pretty light week for me. Back feels good though.

Got to the gym early for the Sunday workout and warmed up with 3x12x210# Reverse Hypers and Crossover Symmetry Activation.

Midline

10 Rounds

  • 20s Hollow Rocks
  • 20s Rest

Got 16 for the first 7 rounds, then 14s for a 154 total. Everyone was complaining about starting with these, but you gotta switch things up and I know a few would have left if they were at the end.

Conditioning

3 Rounds

  • 21 Deadlifts (135#)
  • 12 Box Jumps (24″)
  • 3 Muscle-ups

This one was fun. Michelle and I shared a box so alternated the jumps and it worked out well. Couldn’t rebound, but that’s fine. Meant going into the MU a little less fatigued. Hips were pretty shot after the deadlifts and box jumps, so had to really go for it with the hips. Did everything unbroken in 5:03.

E90S 15:00 (10x)

  • 50y Sprint

Have done this a few times recently now. Now that hard, but good for ya.

Accessory

2 Rounds NFT

  • 150m Farmer’s Carry (25# bumper in each hand)
  • 150m OH Plate Walk (50# – 2×25#)

Brutal on the grip. Didn’t stop except between movements.

I did Crossover Symmetry Iron Scap. Shoulders haven’t been bothering me, but these back tweaks have taught me that I need to be better about this stuff so I don’t get hurt instead of only bothering to make time after I get hurt.

Felt pretty good and got a little inspired by Bryan lunging 400 meters while we did the accessory work, so I stopped at the track on the way home.

400m Walking Lunges

Actually counted out my steps today. It took me 334 steps and I was done in 12:01, which is a 42 second PR.

2015-08-09-after-400m-lunge

Now I will attempt to build a revers hyper attachment for my rig so I can get traction for my back more often than at the gym.

Snail’s Pace

Run Every Day

I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.

Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x270#

I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.

Did a bit of empty bar work to warm-up when class started.

3-position Snatch Deadlift

  • 3x40kg
  • 3x60kg
  • 3x80kg
  • 3x85kg

Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.

Panda Pull

  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg

Not as hard on the grip, but I feel awkward doing these.

Snatch

  • 3x40kg
  • 2x60kg
  • 1x75kg
  • 1x80kg
  • 1x85kg
  • 1x90kg

The first reps felt like a feather after doing those pulls. Everything felt smooth.

Conditioning

With a partner…

  • Buy-in: 8 Rounds (4 each)
    • 40′ OH Plate Carry (35-45-45-45#)
    • 40′ Run
  • Start Clock…
    • 4 Rounds
      • 16 HSPU
      • 16 Ring Dips
      • 16 Pull-ups
    • 2,000m Row

* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.

I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.

I wore the new Nano 5 and they felt really good.

Cindy Aftermath

Damn Cindy, I forgot how you make the body feel. So many reps! Was up late to see the Avengers but still managed 7 hours of sleep. Feeling pretty beat this morning though and the HRV proves my body is telling the truth this morning. 87 is the lowest HRV I’ve had yet.

IMG_5865

Didn’t get out to the garage until 9am today. Warmed up with 5:00 Air Dyne (2.25km).

Coffee Squats

Pause Front Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×165#
  • 2×195#
  • 2×215#
  • 2×235#
  • 2×245#
  • 2×255#

I instantly feel 10x better after that. Body is awake now.

Straight up out of the hole with no bouncy-bounce.

I was planning to get out for my first round of golf, but I’ll wait until the weekend when I feel fresher and it’s going to be in the 70s all weekend anyway.

The weather has finally turned, hopefully for good now. Went to the gym at night for some recovery work.

Sled Drag

  • 0.5 miles – 25# sled + 135# – 11:41
  • Few minute rest
  • 0.5 miles – 25# sled + 90# – 10:13

Class was outside finishing up the last part of their workout so I joined in for some.

  • 2x200m Farmer’s Carry (70# & 62# KBs)
  • 200m OH Walk (45# plate with both arms up)