OHS

Vacation Monday

Does a vacation officially start before this first week day? I never work weekends anyway. Legs are feeling a little sluggish from yesterday. Went to bed at 10 because I was exhausted from all of the sun and 3 training sessions. Still have night sweats though.

Jumped on the AD2 just after 7am.

5:00 warmup
Reverse Tabata (8 rounds)
- 10s Sprint
- 20s Rest
5:00 cool down

My best calories for a regular Tabata was 77 and I got 107 here, which is another one in the books confirming the AD6 is much harder to rack up calories on. Nice workout for being so quick. I really like switching up interval periods. Hopefully it pays off.

Around noon I setup for the big training session of the day.

Warm-up

50m Run
50m Run backwards

20 Good Mornings (green)
20/20 band walk (red)
10 press band (red)
10 band pull aparts (red)

Strength

Shoulder Press

5 @ 75#
5 @ 85#
5 @ 95#
5 @ 105
5 @ 135
ME @ 145 (3)

WOD

A little max aerobic power (MAP) training in the hot sun. Object is to go at 80%. Three minutes of rest between each AMRAP.

3:00 AMRAP

135# Bear

3:00 AMRAP

10 Front Rack walking lunges 135#
8 OTB burpees

2 full rounds

3:00 AMRAP

10 HR push-ups
15 Russian KBS 53#

3 full rounds

3:00 AMRAP

6 OHS 95#
12 sit-ups

2+3

3:00 AMRAP

5 thruster 95#
10 sumo deadlift high pull 53#

2+12

Much harder than expected!

The Road Back

I made it through 2 naps today without any sweats, so figured I could get back in the gym. Went it at 8pm for open gym.

Warm-up

450m Run
PVC pass-thrus
Banded Good Mornings (green)

Strength

Warmed up with 5 deadlifts at 135#, 5 Pendlay rows at 115#, 5 deadlifts at 225#, 5 Pendlay rows at 135#, and 3 deadlifts at 315#.

10:00 EMOM

Odds: 3 Deadlifts
Evens: 5 Pendlay Rows

The plan was to use 85% of 1RM for the deadlifts, so I threw 385# on the bar and used 145# for the Pendlay Rows. Got through the first round and the first deadlift of round 2, but had to drop weight. Went down to 345# the rest of the way, which was plenty hard enough. I need to get back into deadlifting more. Being sick has some to do with being weak, but my body just isn’t used to the weight either.

5×3 OHS

3 @ 95#
3 @ 125#
3 @ 145#
2 @ 165#
2 @ 165#

Ugh, so frustrating! Nowhere near my 3 rep max and I failed on it in two attempts.

Core

5 Rounds NFT

ME Ring L-hold (knees up)
10 V-ups

Felt pretty good on these but could tell I was getting a little tired. It’s hard, but I have to realize it’s probably going to take a week or two to get myself back to pre-MudCrud fitness.

Low Intensity

Feeling pretty good after the competition yesterday and have a high from the atmosphere, competing, and the win. Little sunburn on my shoulders, but nothing is really sore. In at 10:30 this morning.

Warm-up

Did some mobility work.

Strength

5 @ 45#
5 @ 95#
5 @ 105#
5 @ 115#
5 @ 125#

This is where not using wrist wraps really gets me. Wrists felt like they were going to break on the last two sets.

HSPU

10:00 EMOM: 5 Reps (all strict)

35# Plate Deficit for 4 sets
25# Plate Deficit for 4 sets
No Deficit for 2 sets

A couple of weeks ago I used a 25# plate for all 10 sets, so 35# was a significant jump. I think the OHS fried my shoulders a bit and maybe feeling a little fatigue from yesterday. I’ll take the results though.

Conditioning

Kevin, Michelle, and I rotated for 3 rounds (everyone used a bit different weights) of:

Air Dyne at an easy pace
Backwards Sled Pull (25# + 90# for 2 rounds, 25# + 135# for 1 round)
Prowler Walk (90# + 90#)

Took us about 20 minutes to do this and it was all out in the hot sun. Got a nice sweat on.

Nothing too taxing today, but didn’t want to overdo anything after a long day out in the sun yesterday. Competition zaps you more than you realize too.

Epic Session

My hamstrings are pretty sore from doing the RDLs yesterday. Need to do those more often and pay more attention to the hamstrings. Went it an 10:30 this morning and we had a big group. Best session we’ve ever had.

Warm-up

300m Run
2:00 Jump Rope
Stretching

XWOD / OLY

7:00 EMOM

3 Explosive Squat Snatches (95#)

Felt great and really tried to drop under the bar fast.

Strength

OHS

3 @ 135#
3 @ 145#
3 @ 155#
3 @ 165#
3 @ 180# (PR)
3 @ 190# (PR)

Booyah! I just had set a 3RM with 175# about a week and half ago.

Close Grip Bench Press

5 @ 135#
3 @ 165#
3 @ 175#
3 @ 195#
3 @ 205#
3 @ 215#

Still fighting that right arm flaring out, but when I keep it in, it’s money. Matches my 3RM for regular grip bench press, so maybe I’m back on the upward swing.

WOD

Wanted to try the 100s workout from Regionals, but not quite for that long, so we dropped the reps to 50s. Still brutal.

50 Wall Balls (20# MB, 10′ target)
50 C2B Pull-ups
50 Pistols
50 Alternating One-Arm DB Snatches (60# DB)

Did the wall balls as 25-25 without a problem and then did 5 C2B at a time through 20, with one 4 and the rest 3s. Tried to get 6-10 pistols at a time and started doing the foot hold to keep myself from tapping the foot on the ground. Worked well for the first time trying that. Then survived through the snatches. They used 70# at Regionals. My time was 16:28 and I feel pretty good about it, but Froning did 100 reps of each with a heavier dumbbell in just over 19 minutes. Think about how sick that it!

Off to get a massage!

Just Another Thursday

In at 10am with Kinde and Monica. Not many people training this week after “Murph” destroyed us all.

Warm-up

3:00 Air Dyne
PVC pass-thrus

Strength

Bench Press

Warmed up with 10 @ 45#, 5 @ 135#, and 2 @ 185#.

E2MOM 12:00

1 Bench Press (205#)

We were supposed to use 95%, but since my bench press has been a struggle lately and there were no other guys there to spot me, I didn’t want to push my luck. The 205# felt pretty good throughout.

OHS

Find 3RM

3 @ 135#
3 @ 145#
3 @ 155#
3 @ 165#
3 @ 175#

I’m not using wrist wraps or lifting shoes for a few weeks, so this was interesting. My wrists were killing at the end of those last couple sets. That’s 15# more than I’ve done for 3 reps, so I’ll take it!

WOD

21-15-9

Burpees
Air Dyne calories

Fun little metcon here. I finished in 5:09.

Finisher

7 x 12 GHD Sit-ups (Romain Chair)

Was supposed to do 10 sets, but my back started to light up, so I called it quits.

Rest day tomorrow to golf!

PR Week

It’s been awhile since I tested most of my lifts, so might as well test as many as possible in one week right? In at 10am this morning.

Warm-up

3:00 Air Dyne
PVC Pass-thrus

I need to start switch up my warm-ups a bit. It’s been cardio and pass-thrus most days.

Strength

Front Squats

Coming in, I was feeling good about setting a big PR.

5 @ 45#
5 @ 135#
3 @ 185#
2 @ 225#
1 @ 255#
1 @ 270# (PR)
1 @ 285# (PR)
1 @ 295# (PR)

BOOM! 35# PR. Felt really good too.

Overhead Squats

Was looking forward to a big jump here too. Was warmed up from the front squats so went right into singles. I did 135#, 155#, 175# (PR), 185# (PR), and 200# (PR). Another 35# PR! Hell yeah!

WOD

5 Rounds of 2:30

250m Row
10 Thrusters (95#)
10 C2B Pull-ups
Rest with whatever time is left

I did it Rx the first round, but had to drop to 5 C2B for the last 4 rounds so that I could get about 20 seconds of rest. Pretty tough one. The thrusters really sucked after I had done so much heavy squatting.

Finisher

Accumulate 2:00 of Ring L-sits. Each break, do 5 burpees. I held my knees up l-sits for 40-30-20-17-13 seconds each so did 20 burpees. I think it took me 5:38 to get this done.

This happened to be my 500th post on this training blog, so I had to make it an epic day right?

3 Weeks of the Squat Program

Went to open gym at 5:15 tonight.

Warm-up

500m Row
10/10 Leg Swings (F-B, S-S)
10/10 Flamingos
10/10 Scorpions

Strength

Finishing out week 3 of the squat program with front squats. Did a few sets to warm-up and then did the prescribed 5 working sets.

5 @ 45#
5 @ 95#
3 @ 135#
5 @ 160#
5 @ 175#
5 @ 185#
5 @ 200#
5 @ 215#

Felt pretty good, but got tougher at the end. I’m liking this squat program, but it’s about to get real interesting next week, moving up to 6 sets and starting to hit some serious loads.

OLY with XWOD

3-2-2-1-1 Cleans (135-165-185-205-225)
2-1-2-1-2 Kneeling Jump

Cleans felt ok, but didn’t want to push it after all of the frost squatting, when that last one at 225 wasn’t the easiest rep. I only jumped up to my feet on the kneeling jumps, but probably should have gone for broad jump distance or something.

WOD

21-15-9

OHS (95#)
Ring Dips

A few of us were originally going to do “Elizabeth” but calves are sore from all of the box jumps yesterday and then did those heavy cleans, so we switched it up to OHS instead, which we all need more of. My kipping ring dips need some practice. I finished in 6:56.

That was 4 solid days of training in a row. Will be working on projects at the house all weekend so probably won’t do any workouts. Should be well rested to hit it again on Monday.

Recovery

Feeling more back to normal today, although I did wake up with a headache again. Went at 10am and Kevin and I did our own thing today.

Warm-up

I did a 500m Row and some PVC pass-thrus.

OLY Technique

1 Snatch EMOM for 10:00

I started out at 75# and worked my way up, doing the last 2 or 3 with 135#. It’s been far too long since doing a full squat snatch so it felt a bit awkward today.

Strength

5×3 OHS

Haven’t done heavy overhead squats since I set a 1 rep max of 165# last year. Went 95-125-145-155-160. Pretty tough, but felt good to do them again.

10:00 EMOM

Evens: 5 Weighted Pull-ups (20-20-20-20-25)
Odds: 5 Weighted Dips (20-20-20-25-25)

I had my belt so strapped on a KB for the weight. I don’t think I can count 5 full reps for my last set of pull-ups. Maybe should have added a 2.5# plate instead of taking the 5# jump.

Finisher

5 Rounds

50m High Prowler Sprint (90# sled + 135#)
50m Low Prowler Sprint (90# sled + 135#)
20 Unbroken DU
1-2 minute rest

On the last round I pushed another 15-20m for extra misery.

Solid workout today, without too much intensity to kill me after being off for 3 days.

Snatches and OHS

I was planning to rest through the day and hit up the WOD tonight, but then I got up this morning and was feeling good. The leg workout from Tuesday never really hit me hard. So I went in at 9am to get in my workout, with the plans to go for a hike or golf tomorrow.

Warm-up

2 Rounds

10 PVC Pass-thrus
10 PVC OHS w/ 3-2-X-2 Tempo
10s Tri/Shoulder Stretch w/ PVC behind back
10 PVC Sotts Press

1x Burgener Warm-up with an unloaded barbell

Strength

5 Rounds

1 Full Snatch
4 OHS w/ 3-2-X-2 Tempo

Considering the shoulder burn I got doing tempo OHS with the PVC, I knew this was going to be a world of hurt. Started out really light with 65#, then went 75#, 85#, 100#, and 110#. The last 2 reps were kind of wobbly at the top, but my midline and legs were tight. Anything heavier probably wouldn’t have gone for 4 reps. That’s a long time to be holding the load overhead. If you think about it, it’s about 2 seconds for the full snatch and getting set for the OHS, then 8 seconds for each rep, which totals a good 34 seconds or more. Emily kept yelling at me to really push my knees out going down into the OHS, so that was a big concentration point for me to work on today. For the full snatches I really tried to focus on getting full hip extension, especially being lighter weights.

WOD

4 Rounds

10 Hang Power Snatch (95#)
200m Run
25 Chest-to-deck Push-ups
250m Row

Fun one. I did the first 10 snatches unbroken, then 7-3, 7-3, and unbroken again in the 4th round. Should have fought to go unbroken each round. My push-ups weren’t too bad today due to having 3-4 minutes between each set. I finished in 16:42.

Meet “Nancy”

It’s been a cold few days here in Phoenix, with freezing temperatures every night. Since today’s WOD had running, I was not going at 9am! Went in for the noon, which was good running weather.

Warm-up

3 Rounds
- 3 Pull-ups
- 6 Push-ups
- 9 Air Squats
30 AbMat Sit-ups
30 Supermans
Bergener Warm-up (45#)

Strength

10:00 EMOM, increasing weights

Power Snatch
OHS

I started with 75# and went up 10# each minute until I hit 135#, where I did a few sets before going to 140# for the last set. I did all arm pull on the first attempt and then hit it with an ugly attempt. My snatch needs work!

WOD

“Nancy”
5 Rounds

400m Run
15 OHS (85#)

I could have done it Rx with 95#, but I would have had to break up the OHS. By using 85# I was forced to fight for my reps and was able to keep it unbroken. Finished in exactly 15:00. Hitting all 15 in-a-row on the last two rounds was a fight and the bar was swaying all over the place. First shot at “Nancy” was a good one.