Regional Inspiration

Definitely feeling some different muscles from the movements in yesterday’s aerobic work. Out in the garage before a company townhall at lunch.

Warm-up – 2 Sets

  • 3/3 Turkish Get-ups (40#)
  • 10 Glute Bridges (40#)
  • 5/5 DB OHS (40#)
  • 10/10 Single Arm Single Leg RDL (40#)

Feeling good with this stuff. Hopefully it’s making a difference.

Conditioning

4 Rounds

  • 28 Pistols
  • 15 Sandbag Cleans (100#)

Last week I saw someone post about 2016 Regional event 4, which used 115# power cleans and had a 10:00 time cap. I wanted to get in some sandbag work so I came up with this modification.

I wore my belt for the entire workout, though I loosened it in round 2 I think because it was pinching my abs on each clean. Pretty gassed with fatigued legs in round 2, so after that was just a grind. Tried to keep bending over to pick up the bag. Yes you throw it over your shoulder for each rep. I tried to remember to alternate shoulders for balance. Finished in 18:09.

Can Still Snatch

Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.

Warm-up – 3 Sets

  • 1:30 Airdyne
  • 10 Close Grip OHS (45#)
  • 20 Push-ups

My pinkies were up against the inside of the first knurl marks on the bar.

Power Snatch

  • 2x3x45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165
  • 3×175

Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.

Conditioning

12:00 AMRAP

  • 3 Strict Pull-ups
  • 6 Pistols
  • 3 Strict Chin-ups
  • 6 DB Snatch (50#)

I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.

Still Hot

Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.

Warm-up

  • 3 Sets
    • 1:00 Air Dyne
    • 20 Push-ups (unbroken)
  • Bottom squat hold
  • Shoulder stretching
  • 10 Air squats 
  • 4 Pistols

Had to make sure I could do some pistols before getting into it. haha

Conditioning

2 Rounds

  • 20 Pistols
  • 30 Pull-ups
  • 400m Ski Erg

Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.

Midline

2 Sets

  • 25 GHD Sit-ups (parallel)
  • Max Superman Hold

I did a 1:02 hold both times.

I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!

Too Cray-Cray For Me

Didn’t go to the gym again because there was some cray-cray 2nd metcon with 108 thrusters at 3 different weights and no other movements. After a metcon with HSPU and pistols? Hell to the no! Worked out in the garage and did the extra credit cardio work instead.

Warm-up: 10:00 AMRAP (easy pace)

  • 100 Jump Rope
  • 20 Single Arm OH Walking Lunge (35# DB)
  • 10 Push-ups

I used an old school jump rope today, which provided some weight. Only miss was at 62 in the 4th round. I did exactly 4 rounds.

old-school-jump-rope.jpg

Conditioning

12:00 AMRAP

  • 10 HSPU
  • 10 Pistols (alt)

My left quad has had that weird feeling off and on randomly, so I wasn’t sure what to expect out of pistols today. I haven’t done any lately. They felt really good doing the foot hold method. Never missed or had a pre-mature foot touch on any reps. Did the handstand push-ups in all sets of 5 with a walk across garage and back as rest before each sub set. I finished 6+14.

I might try to get a piece of plexiglass or something cheap for the wall where I do HSPU. The screws are right in the spot where my feet slide on the wall.

Ski Erg

3 Rounds

  • 1,000m (@ 5k pace)
  • 500m (recovery)

Decided to shoot for 1s/500m faster than the last time and also do the recovery pieces on the ski erg instead of 2:00 on the Airdyne. My 1k times were 3:58, 3:57.8, and 3:57.7; I was right on pace. My recoveries were 2:43.6, 2:44, and 2:41.7.

Forced

Had to take a forced rest day yesterday after waking up with a headache that was giving me blurred vision and nausea. I went back to bed until 2:30! Got up and was able to work the rest of the day. Meant I had to skip out on golfing today, though it was quite chilly with rain on the way. Out in the garage at 4pm.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 8×165
  • 4x8x185
  • 3x12x195
  • 3x10x165 (Wide Grip)

I hate this fucking day in the program. Took 39 minutes to get through those sets!

Accessory

  • 3×15 Skull Crushers (45-55-65#)
  • 3×15 DB Side Raises (15#)
  • 3×15 DB Bent-over Side Raises (15#)

Used a barbell for the skull crushers. I felt a lot more fatigued after the benching today, which made the raises harder than they have been.

Performance Plus

3 Sets

  • 30s Double DB Overhead Hold (50# DBs)
  • 10 Scap Pull-ups
  • 30s Rest

The double dumbbell overhead was the hardest part of the day and I didn’t even do it walking like it was supposed to. I took a few steps and nearly fell over. The fifties were too heavy for this, but after making it through the first round I didn’t want to bitch out.

The scap pull-ups were actually supposed to be paired up with 20 ring dips for 3 sets, but I moved things around.

Conditioning

  • 30-20-10 Ring Dips
  • 30-20-10 GHD Sit-ups
  • 30-20-10 Pistols 60-40-20 Air Squats

I figured the ring dips would be trouble and planned to start with sets of 5 and quickly switch to 2 or 3s if needed. I was able to continue sets of 5 the whole way. GHD sit-ups were harder than they should have been. I struggled through 12 of the ugliest pistols I’ve done in years. My left quad was not having it today. I probably should have warmed up my lower body some. After 12 pistols, a lot of falling over, and too much wasted time, I changed the workout to double reps of air squats. So I finished the first round with 48 air squats to get to 60. Total time was 12:42.

Still Got ‘Em

When I workout late, I’m hyped up and can’t get to bed, so I was up until like 1:30 last night. Made it to the gym at 10am though. Hybrid had a bunch of heavy snatches programmed today because they didn’t adjust after 17.3 was announced and some long AMRAPs, but we didn’t feel like doing any of that stuff.

12:00 EMOM

  • 10 Pistols
  • 7 Strict HSPU

Have had doubts about pistols lately because my left quad has been bothering me a bit during squats. Once I got in a few reps they were feeling great though. Went for an increase on the handstand push-ups from what I’ve been doing and made every set. Was fun doing these two movements back-to-back.

Back Squat

  • 10×45#
  • 5×155
  • 5×205
  • 5×245
  • 3x5x275

Felt heavy and I could feel my low back a little bit so didn’t push the weight.

Bench Press (pause)

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225
  • 5×230

I couple of weeks ago I did 225 for a triple with the pauses so this was a big jump. My 5RM without pauses is 240, so wondering where my max is these days.

Conditioning

  • 500m Row

It’s been too long since I did this for time. Had it going good with the average pace down to 1:22/500m at one point, but died in the last 150 meters. Finished with 1:24.1, which is only 0.6 seconds off my best.

2017-03-11-500m-row.jpg

Open & Close

I was tired yesterday so took a complete rest day instead of hopping on the Air Dyne for active recovery. Planned to go to the 10am class this morning but didn’t wake up until 9:10. Procrastinated most of the day, but got out in the garage after 5pm. At least all that waiting with the heat on let the garage get up to 55°.

Warm-up

5:00 Ski Erg (1,057m)

Gymnastics

10:00 EMOM (alt)

  • 7 Strict Ring Dips
  • 12 Pistols

No issues on either. Did 10×45# and 5×135 deadlifts to get ready for the metcon.

Conditioning

Found this one in the Fitness Level Workouts on BTWB when looking for something to do with toes to bars.

5 Rounds

  • 15 DL (185#)
  • 15 T2B

My goal was some bigger sets on the toes to bars today and the hopefully hang on. I went 8-7 on every set of deadlifts, with too much rest in between sets. Wore the belt. I was able to stick with 8-7 T2B for 3 rounds. At that point I was hoping to switch to 3×5. Well, I made it through one 5, then hit the wall after 4. All the rest singles in that set and for the entire final set. Finished in 11:36.

Tried something new and learned some lessons about what I can do. Doesn’t help that these were two very similar hinging movements on the hips, which I use a lot on my T2B.

Fifteens

Was thinking about doing “Linda” to finish out the year just like in 2015, but we weren’t up for it today and my back has been a little rough this week so would not have been the best idea. I actually didn’t even get out of bed until almost 10:30. I can’t remember the last time I was in bed past 10. Worked out with Bryan and Doug at noon. Did some bottom squat holds and shoulder stretching to warm-up.

Gymnasty

15:00 EMOM (alt)

  • 5 Strict Pull-ups
  • 7 Strict Ring Dips
  • 10 Pistols

Been a long time since doing a pistol. Always rough to get the feel for them again but then after 10 reps or so it comes back.

Conditioning

15:00 AMRAP

  • 20 T2B
  • 10 Bar-facing Burpees
  • 20 Hang Power Snatches (75#)
  • 10 Step-ups (24″)

Went much smoother than we expected. I surprised myself by being able to stick to sets of 4 toes to bars the entire way. Went 8-6-6 on the snatches and should have tried 11-9 or something like that. I figured I’d end up doing step-ups instead of box jumps and when I got to that movement in the first round it was an easy decision. Finished 3 rounds plus the T2B and burpees. Might have been able to get in one snatch, but collapsing to the ground felt like a better idea.

Feels good to be back into some kind of consistency. I think I’m going to join Bryan on the Hybrid Performance WOD program starting this week, though still finish out these last few weeks of the Thruster Attack.

Make it a Combo

Out in the garage around 1. Combined the power cleans and push jerks into a complex to save time and make the jerks harder (even though it’s already heavier than the assigned % since I kept the loading based off my power clean).

Power Cleans + Push Jerks

  • 5+5 @ 45#
  • 5+5 @ 95
  • 3+3 @ 135
  • 3+3 @ 165
  • 3+3 @ 185
  • 2 Sets of 3+3 @ 195
  • 3 Sets of 3+3 @ 205

All of the power cleans were touch and go. Took a little more time with the jerks.

Stiff-legged Deadlift

  • 5×205#
  • 3x5x245

Stood on a 3″ riser to get more depth. Used a neutral grip for every set, which almost made me lose hold with the last 2 sets of 245.

Midline & Accessory

E2M – 5 Sets

  • 25s L-sit (parallettes, bent knees)
  • 15 Push-ups

4 Rounds

  • 10 Pistols
  • 30 Russian Twists (45# plate)

Decided to do this part for time. Struggled too much on the pistols. Finished in 5:04 with all of the twist sets unbroken.

Ten By Tens

Last night my tight back started to turn into a back tweak. Grrr! I could barely get out of bed this morning. So much for doing Open workout 13.2 like I’ve been trying to plan and looked forward to. I even got to the gym about 30 minutes early to do some mobility and see if I could loosen things up enough to be able to do the deadlifts and box jumps.

Warm-up

3 Rounds

  • 10s Bar Hang
  • 5/5 Bar Taps (tight/dynamic)
  • 10 Heel Drives
  • 20s HS Hold
  • 30 DU

The dubs were not fun so I knew right there I should not attempt the workout. So I jumped in with Bryan on some bench while everyone did the metcon. I also did some mobility stuff I’ve found for relieving low back pain.

Strength & Accessory

Bench Press

  • 10×45#
  • 10×95
  • 10x10x155

Barbell Curl

  • 8x10x45#

The curls were alternated with the sets of bench.

Midline

5 Rounds

  • 20s L-hang
  • 20s Rest
  • 20s HS Hold
  • 20s Rest

Skill / Midline

3 Rounds

  • 1:00 Shotguns
  • 1:00 Rest
  • 1:00 Pistols
  • 1:00 Rest
  • 1:00 Step-ups (20″)
  • 1:00 Rest

I didn’t think I’d be able to do the pistols because they usually put a lot of stress on my back, but they were fine. Subbed in step-ups instead of the double unders I had programmed. I did 37-39-37 shotguns, 20-22-20 pistols, and 22-24-25 step-ups.

Wanted to get my heart rate up a little so I stayed after.

Conditioning

10 Rounds

  • 200′ Shuttle (4×50′)
  • 10 Shoulder Press (65#)

Oh boy, my shoulders and chest are going to be feeling it after these and the bench press sets. I did the first 5 sets unbroken, then broke up the sets in half until grinding out the final set. Took me 9:24 to finish.

Did a little more mobility work before heading home.