Pallof Series

Chest & Shoulders

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 10/10 Static Incline DB Bench Press (35#)
  • 10/10 Static DB Lateral Raise (8#)
  • 10 Double DB Lateral Raise

3 Sets

  • 10 Parallete Push-ups w/ Feet on Bench
  • Banded Fly (green)
  • Seated Cuban Press (55-45-35#)

Midline Conditioning

4 Rounds

  • 230m Run
  • 12/12 Banded Rotations
  • 12/12 Pallof Raises
  • 12/12 Pallof Presses
  • 12/12 Pallof Circles

I used purple tubing. That was a lot of reps!

Row Sandwich

Chest & Back

3 Sets

  • 24 Teeter-totter DB Bench Press (50#)

3 Sets

  • 12/12 Balance Board Plank Rows (40-45-45#)

3 Sets

  • 24 alt Single Arm DB Fly (25-25-30#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)

Conditioning

5 Rounds each – I Go You Go

  • 250/200m Row
  • 5 HSPU
  • 10 Burpees
  • 250/200m Row

I forgot to record our time after but it was 32 or 33 something. My round times were a bit under three minutes

3-6-10

I had a golf meeting on Thursday so didn’t end up doing yoga. Yesterday I worked on the hallway flooring for nine hours and was whooped! Took a little more than two hours this morning to finish laying the floor. Got out in the garage and warmed up with the PVC pipe.

Chest, Back, and Shoulders

3 Sets

  • 24 Teeter-totter DB Bench Press (50#)

3 Sets

  • 12/12 Balance Board Plank Rows (40-45-45#)

3 Sets

  • 24 alt Single Arm DB Fly (25-25-30#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)

Conditioning

10:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 10 Plyo Lunges

I started out with a set of three unbroken pull-ups but then did singles every other round and usually did two quick singles, turned around and did the third. The push-ups were slowing me down the most. Got through 12+1.

Finally some nice weather this weekend so we’re going to put screen doors on, put out some bird feeders, golf nine holes, and cook up steaks.

Trainingslager

Last night we did Day 8 of the yoga series, which was a 32 minute “rest” session.

Chest, Back, Shoulders

3 Sets

  • 24 Teeter-totter DB Bench Press (45#)

3 Sets

  • 12/12 Balance Board Plank Rows (40#)

3 Sets

  • 24 alt Single Arm DB Fly (25#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)

Some neat stuff. I really liked the different feel of the parallette push-ups.

Conditioning

5 Rounds

  • 5 Pull-ups
  • 10 Goblet Squats (25# KB)
  • 15 Box Jumps (24”)
  • 10 Goblet Squats
  • 5 Pull-ups
  • 1:00 Rest

Ouch! Finished in 14:20 with round times of 2:07, 2:03, 2:03, 2:02, and 2:05. I wore grips and used a regular kip on all of my pull-ups.

Midline

2 Rounds

  • 30s OH Sit-up Twist (20# DB)
  • 15s Rest
  • 30s alt Plank Reaches
  • 15s Rest
  • 30s DB Tuck-ups (20#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest

Can you tell we’re really on to this guy’s workouts?

Get Nasty With The Girls

My legs were surprisingly tired this morning. The squats I did yesterday were nothing crazy. Went to the gym at 10am.

Skill WOD Hustle & Flow Week 4 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Best week of the 4 for these shoulder taps. Didn’t fall off the wall once during the 4 sets. I think I figured out how to shift my hips better with the butt facing the wall.

Skill Test

  • 3 Sets: 4 Deficit Strict HSPU (3.5″)

Lowered down from last week’s 4 inches so I could hopefully get 4 each set. Wasn’t easy but did it. I set the plates further from the wall after watching Spealler’s tips video this morning. Felt better that way.

Strength Accessory

3 sets

  • 10 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups (feet on 16″ box)
  • 30s GHD Hollow Hold

The presses have been pretty easy so I added 2 more reps this week. I guess I could have tried using 44# KBs. Also increased the box height under my feet. I really tried to get as low as possible in the bottom of those push-ups to feel the stretch.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

I had to have miscounted last week. I think I did the round of 4 twice because there is no way my score should have been that much of a decrease from the previous 2 weeks. Kipping felt much butter with the plates further from the wall. I finished the round of 6s and got 5 burpees, a PR by 6 total reps over the first week. First time Yes! Got a second wind after that success. I was pretty disappointed last week.

I am not sad to see the last day of this workout. Has been my least favorite of the 3.

Took a solid 30 minute rest, but did 10×45# and 5×95# hang power cleans to warm-up for…

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

I’ve been wanting to try this one out for a long time. Since I’m heading out of town for a couple days today sounded like a great day for it. Get in a metcon involving a barbell and get in some muscle-ups with a full 2+ days to recover before the final workout of this Skill WOD cycle.

The air squats are so damn slow. Tried not to get my heart rate up too high going into the muscle-ups. I went 4-3, 4-2-1, and 4-2-1 on MU. Cleans were 5-5, 5-5, and 10. Took me 10:46. Next time I give this a go I’d try to speed up the 2nd and 3rd round of squats and I’d do all of the cleans unbroken for sure. I broke up those first two sets trying to save my pull a bit for the muscle-ups but with the long break during squats I don’t think it matters. I also think without having done an hour of handstand push-up work I’d be able to get the muscle-ups in 4-3 each round.

This video is a classic. The sport has come a long way.

 

210 Plus

Took a much needed complete rest day yesterday. Got on the scale this morning for the first time in weeks. Knew this was coming, but first time over 210, weighing in at 211.5 pounds! At least my strength numbers are going up with it, but this gymnastics stuff sure would be easier if I dropped back to around 2 hundy. Had my monthly adjustment at the chiro and then went to the gym

Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Strength

Deadlifts

  • 10x20kg
  • 10×70
  • 5×100
  • 5×120
  • 5×140
  • 5×155
  • 5×170
  • 5×180
  • 5×190

Comes out to 419# on the last set, which is only 16 shy of my best 5, back in November 2013 a couple months after I pulled 515. I did 5×425# back in January of this year for a more recent set. Back when I did the 5×435, I was pretty dumb with my warm-ups. Look at this shit… I did 135-225-315-385-435. Today I took almost twice as many sets to get up close to that. Felt good too. Nice to have my back holding up.

 

Skill WOD Hustle & Flow Week 3 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

The narrow grip overhead squats felt rough today.

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Felt better with the handstand holds, but still used the wall as my crutch to kick up and then took my feet off the wall for as much as I could.

Skill Test

  • 4 Deficit Strict HSPU (4″)
  • 3 Deficit Strict HSPU (4″)
  • 3 Deficit Strict HSPU (4″)

In my notes from last week I see 3″ for the working sets, but my record on BTWB says 3.5″ so not sure which was correct. The bump to 4 was not easy though. Should probably decrease and get in more reps next week.

Strength Accessory

3 sets

  • 8 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Put feet up on a box for the push-ups this week and didn’t really feel any harder.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

Fucking terrible. I only got through 5 burpees and 3 HSPU this week. I’m not sure what happened but since doing the max deficits last week I’ve started to put my back up against the wall during the push-up. It’s really throwing me off, especially in the kipping reps. I was hoping to get more than the first week, but got an entire round less. Almost makes me wonder if I messed up my counts and did the round of 4 twice. I don’t think so, but it’s weird to be an entire round less an just a 5 minute workout. Oh well I guess. :-/

Unmotivated Morning

Took the complete rest day yesterday. Biceps were sore and then my lats were sore later in the day. Planned to do the 9am class this morning but woke up really tired and was moving slow. I was also a bit depressed I wouldn’t be able to deadlift heavy with my tore up hands. So I skipped out on class. Went in earlier than originally planned at night instead and did extra work after too.

Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Strength

Back Squats

  • 5x20kg + 5x20kg with 2 second pauses
  • 5×70 (2s pauses)
  • 5×90 (2s pauses)
  • 5×110 (2s pauses)
  • 3x3x130 (2s pauses)

Work my belt for the last 3 sets.

Skill WOD Hustle & Flow Week 2 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Realized I wasn’t looking down at the ground like you would in a handstand or when walking. Seemed easier when I did that and also helped make the shoulder taps easier too.

Skill Test

  • Find 1 rep MAX deficit strict HSPU
  • 3×4 deficit strict HSPU (3″)

I stopped after getting 11.5 inches. Probably did 5 or 6 other heights working up to that (all singles). The program calls for 3 sets of 4-6 at 70% of max height. Real funny! Tried 7″ and was already spent, so bumped it way down. Barely made it through sets of 4 at a little over 3″.

Strength Accessory

3 sets

  • 8 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Jumping up to the 40# DBs wasn’t that hard. Will try the push-ups with feet on a box next week. The hollow hold still sucked.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

I got through the 4th HSPU in the round of 6 faster than last week, but failed on it and wasn’t going to try again with 15 seconds left. So -1 rep from last week. Didn’t do any of the deficit work last week and went heavier on the DB presses, so I’ll still call that progress.

Conditioning

Bryan and I got out the Air Dyne (AD2) for the good ol’ Air Dyne Hell. Don’t remember ever doing it on this model, so wasn’t sure what to expect.

E2M 20:00

  • 15s Air Dyne at 100%

I didn’t think it was too bad after the first round, but by round 3 the quads were burning. We totaled 512 calories between the two of us. Compare that to 273 and 287 calories Kevin and I did on the model AD6 before and you can see how different the computers are on the two models.

Sore Wings

Woke up yesterday with a headache that got worse through the day, before I finally gave in and popped some pills. So fucking sore too! I’m not sure my lats have even been this sore from pull-ups. Triceps are rocked from Kalsu I believe and my biceps are probably sore from the underhand work on Monday. Had planned an active recovery day yesterday with the possibility of squatting, but it was pretty obvious my body was crying for rest.

Was wide awake shortly after 5am so crawled out of bed and got an early start on work. Then went to the 9am class.

Warm-up

  • Bottom Squat Hold
  • Shoulder & Upper Back stretching
  • Air Squats
  • Jumping Jacks
  • Toe Touches
  • Zombie Kicks

Strength: Deadlift

  • 10×45#
  • 6×155
  • 3×265
  • 3×315
  • 3×345
  • 3×375
  • 3×395
  • 3×415
  • 3×435

Yeah! Only 30# shy of my best triple. The slow and steady approach is paying off. Back felt really good today. I put on my belt starting with 345 I think.

Weightlifting

Probably should say it’s more conditioning since not really much technique work involved.

10:00 EMOM

  • 2 Clean & Jerks

I went 155-165-175-185-195-200-205-210-215-220 with squatting and split jerks. I think I powered one rep at 175 or 185. My second split jerk in the heavy rounds was kind of ugly with a lot of flat back foot. Wore the belt and lifting shoes.

Conditioning

6 Rounds

  • 10 Wall Balls (20#, 10′)
  • 10 Plate Snatches (45#)

Looks innocent, right? Nasty shoulder burner though, starting at the end of the 3rd round. I was glad I didn’t use the 25# slam ball and was starting to regret my decision to use the 45# plate. Kept every round unbroken though. Finished in 5:43. According to the Fitbit, my heart rate was up to 144 at the end.

Skill WOD: Hustle & Flow Week 1 Day 2

Headed out to the garage in the afternoon to do this. Shoulders feeling fatigue from this morning.

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

Skill

4 Sets

  • Freestanding HS Hold
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Basically just practiced trying to get up into a freestanding handstand. After a few attempts out in the open I moved over to the wall with a little better success. If I kicked up and hit the wall I took my feet off the wall as quick as I could and tried to balance for a few seconds. Shoulder taps with back to the wall are so much harder. I wasn’t even tapping my shoulders, though I don’t think I was shifting my weight enough until the last set. Will hopefully be easier at the gym with more room.

Skill Test

  • 1st week: Find 1 rep MAX deficit strict HSPU
  • 3 sets of 4-6 strict reps at 70% of max deficit

I didn’t figure out a good way to setup the plates until I had already started on an alternative. Did 3×7 regular strict reps with no deficit and about 2-2:30 of rest between sets. Plenty difficult.

Strength Accessory

3 Sets

  • 8 Seated DB Press (30# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Holy fuck was that hold hard! Entire body shaking by 10 seconds in. The seated presses were easy at that weight but I didn’t want to kill myself too much before the AMRAP, which I knew would be tough.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

Went unbroken through 3 and then no more than 2 handstand push-ups in a row. Finished the round of 5 plus 6 burpees and 5 HSPU.