Tag: Plank

One More

Surprisingly I felt fine after the 125 push press reps from the other night. Don’t sense any improvement in my left shoulder. Planned on going to 9am but woke up in the night with a headache, so I slept in. Got to the gym at 3:30 to get in the pull-up work before class.

Skill WOD “Be the Master of your Volume” Week 2 Day 3

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 5/5 Bar Taps (tight/dynamic)

Substituted the bar taps in for wall walks and skin the cat due to my shoulder which doesn’t feel good with either of those.

Test Your Max

  • Max C2B Pull-ups
  • 2:00 Rest
  • 4 Sets
    • 60% of Max set
    • 2:00 Rest

I got 23 today, which is another PR by a rep! I actually had counted 24 when I did the set, but had video and it was only 23. Shit. So my drop sets were 14. I did the first set unbroken and then 10-1-1-1-1 for the other 3 sets. Didn’t realize it until after class, but I have a decent blister on my thumb and one on a palm.

Strength Accessory: 3 Sets

  • 10 Strict T2B
  • 20 GHD Heel Drives

Cut back to 3 so I’d have a little rest time before class and because I didn’t want to fatigue my back too much going into squats. It was a great warm-up actually.

Strength – Front Squat

  • 6×45#
  • 6×155
  • 3×205
  • 3×235
  • 3×255
  • 3×275
  • 3×295
  • 3×305

No issues; felt good.

Conditioning

10->1

  • Box Jump (24″)
  • Power Clean (115#)
  • S2OH (115#)

I switched to step-ups with the round of 8 and my back still got a little cramped up by the end. For every set through 5 I dropped the bar with 1 clean to go so I could finish it off going into the overheads which were all unbroken. At the round of 4 and below I didn’t put the bar down. Should have done that starting at 5 though. Did mostly push jerks but some push presses mixed in. Finished in 9:32.

Midline

Class was doing Tabata planks, so I usually go for a max hold. Didn’t have it today though due to my back being lit up. Stopped at 2:30 (hands).

Big Balls

Did not want to get out of bed this morning but had to set the alarm to make sure I did because Dad is stopping by tonight.

Warm-up

  • 3×8 GHD Heel Drives
  • Bottom Squat Hold
  • 3 Rounds
    • Wrist Stretch
    • 10 Air Squats (feet together)
    • 20 Mountain Climbers
    • 10 Toe Touches

Strength: Push Press

  • 6×45#
  • 5×95
  • 3×125
  • 3×155
  • 8:00 EMOM
    • 3 Sets: 3×175
    • 2 Sets: 3×185
    • 2 Sets: 3×195
    • 3×205

All done touch-n-go style.

Conditioning

10:00 AMRAP: 2-4-6-8…

  • Box Jumps (30″)
  • Burpees

Didn’t even try to rebound any. Held a nice steady pace to keep moving. Finished the round of 14 plus 16 box jumps and 4 burpees.

new-slam-ballsMidline

4 Sets

  • 15 Ball Slams (30#)
  • 10 Weighted GHD Sit-ups (20#)
  • 30s Plank (hands)

We got a bunch of new slam balls so I had to try out the 30 pounder.

Hold It

Could feel some fatigue in my legs moving around the house this morning and could feel some in my shoulders during the workout. Probably from Sunday, but possibly a little from the rowing and burpees Monday night.

Made it in for the 9am class.

Warm-up

  • 3×10 Reverse Hyper (210#
  • Bottom Squat Hold
  • 3 Rounds
    • 5 Back Squat (45#)
    • 5 Shoulder Press (45#)
    • 5 Push Press (45#)
    • 5 Burpees
  • Deadlifts
    • 6×45#
    • 6×155#
    • 6×225#

Strength Conditioning

14:00 EMOM (alt)

  • 6 Deadlifts (275#)
  • 8 Burpees

Barbell Conditioning

5 Rounds

  • 3 C&J (Increasing)
  • 10 Lateral Bar Hops
  • 1:00 Rest

My plan was to start at 155#, add 10# each set, and end on 195#. First round felt too easy so I made a 20# jump right away. Then another big jump for the last set. My loads ending up being 155-175-186-195-215. Every round was actually power clean-jerks (no touch-n-go) until the 215# when I stood up all the way (still powered them), took some air, and did the jerk. First 4 rounds were taking 21-22 seconds but the last took a little longer. Finished at 5:58 on the clock.

Midline

It was programmed for 8 rounds of :30/:15 plank. Doesn’t really do anything for me so I didn’t rest. Did a hands plank and made it to 5:03 before crashing for a 33 second PR.

New Bar

Walked 18 on the course yesterday and had an adjustment at the chiro. My hips were shifted with the left being lower. Could have been what caused the tweak to my left low back area. Hasn’t affected sleep at least so not as bad as the last tweak. Time to start hitting the Reverse Hyper every day I can. May build one for at home to use inside my rack.

Went in to the gym at 5:30. Warmed up with 3 sets of 10 on the RH with 210#.

OHS

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×135#
  • 3×155#
  • 3×175#

Conditioning

3 Rounds

  • 1:00 Row (calories)
  • 1:00 Ball Slams (20#)
  • 1:00 Push Press (40# DBs)
  • 1:00 Knees to Elbows
  • 1:00 Rest

Subbed out wall balls for K2E and used dumbbells for a change of pace with the push presses, which got super hard. I did 20 cals on the rower each time and went unbroken on ball slams, which is why I decided to use the 20 instead of 25#. Got a total of 85-81-81 reps, so stayed consistent each round.

Accessory & Midline

5 Sets

  • 25/25m Sled Drag (25# + 180#)
  • 1:30 Plank

Walked into the gym, started the clock and right back out after time was up each round.

2 Sets

  • 20 Reverse Hypers (210#)

Nice back pump there. After doing some e-stim before going to the gym the area that’s bothering me almost feels like a bruise to the touch. Different than what has happened any other time. Will need to keep an eye on it.

Arrived home to see my new toy delivered in the driveway. Had ordered the Yoke Bar from EliteFTS almost 2 months ago when they ran an awesome special on it. I’d been wanting one so couldn’t pass it up. Will have to try it out Saturday night.

bars

Too Much Sun

We took a cart for 18 yesterday since we had to be off the front quick for an event they were running. Good thing though since I started getting a sun headache on the back 9 from being outside all day.

Should have warmed up with a jog or something but dove right in.

4 Rounds

  • 400m Run
  • 50 Air Squats

Too slow on the runs. Finished in 13:41.

Tabata Pushups

Started out doing sets of 6 with a few seconds rest between. Made it through 3 rounds like that and then a round of 4-4-4.  Think I went 4-4-2 on the next two rounds. Then managed 8 and 9 reps in the final two rounds for 85 total.

Did four 2:00 planks with 1:00 rest in the afternoon.

7 Weeks of Squats

Had everyone warm-up with 100 walking lunges today since it’s been so beneficial for me.

Squat Every Day

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 275#
  • 295#
  • 315# (PR)

That ends 7 complete weeks of squatting every day. 49 days! Planned to go 310# for 5# over last week but bumped to 315# and I don’t think it was a great idea. Tweaked my SI joint on the very last rep. Fuck! Made it all the way through 7 weeks with the back feeling great and on the last rep gets me. Hopefully won’t be anything serious. Chiro Dan was just to roll it out a bunch and get some movement in there. The 315# is 20# more than I had done for this complex when I started this “program” or whatever you want to call it, since I was making things up as I went. 315# used to be my max front squat too.

Squatting every day sure was interesting and I think it paid off for me big time. Lifting more than 300,000 pounds over the 7 weeks. These last two weeks were fucking heavy with PRs on 14 of the last 15 days and a Murph PR on that other day. More than ready for a deload!

Gymnastics

I was planning to do some muscle-ups but not with the way my back was feeling. I did 4 sets of 5 strict ring dips every 30 seconds. Then thought that was dumb with 100 push-ups coming up. So I did a 1:30 plank, rested 30 seconds, and did a 1 minute plank.

Conditioning

  • 1,000m Run
  • 100 Push-ups
  • 10 Snatches (135#)

Went hard on the running, finishing at 3:38. Caught my breath a little and then starting doing sets of 5 push-ups at a time. Somewhere around 60-70 I had to cut back to 3s and 4s. Did all singles on the snatches but was pretty quick to get back on the bar. Finished in 9:29.

Fifteen From Three Hundo

Legs, knees, and hips all are starting to feel beat up. I think I was already stalling last night by going to bed later so I wouldn’t want to wake up. Finally out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.36 km).

Coffee Super Squats

Back Squat

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 20×285# (PR)

Fuck my life! That was horrible. Hard to believe just two weeks ago 260# felt “easy” as far as a set of Super Squats can go. Think “Murph” on Monday and a week and a half of squat PRs is taking its toll? It started to get really hard after rep 7, not even half way through. This is the only time I’ve seriously thought about stopping during a set. It crossed my mind before but as a joke. Today I was considering it, thinking I might fail. Made it though. Bar was on my back for a total 2:12. Splits every 5 reps (including step out and in times) were 0:23, 0:28, 0:40, and 0:41.

After laying on the ground for a solid three minutes I put away the weights and figured it would be a good idea for a cool down. Jumped on the Air Dyne for 5:00 (2.04 km).

Went to the 4:30 class. Warm-up was various stuff with a training bar.

Deadlift

  • 5×45#
  • 4×135#
  • 5×225#
  • 5×295#
  • 2x5x325#

Keeping it light and easy. My back is under enough stress lately. Don’t need to fuck it up with deadlifts now.

Conditioning

4 Rounds

  • 20 American KBS (53#)
  • 15 Burpees
  • 400m Run

All unbroken. Was outside so runs were a little short and didn’t have the clock for an exact time. Took about 14:30.

Midline

2 Rounds

  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Rest

Was tabata rounds, but I didn’t use the 10 second rest periods. I guess I screwed up, setting the clock for only 6 rounds, so we started up another one after a short break.

Body of Lies

Slept like shit and was up at 6am. My legs and especially knees are aching this morning. First time that I don’t feel my abs the day after doing “Annie” but I did it last night so maybe I’ll start to feel it later. Finally headed out to the garage after 7:15. Warmed up with 5:00 on the Air Dyne (2.3 km).

Super Squats

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×260#

I was stalling as much as possible. Took a nice long rest of about 5 minutes before doing the 20 and I could feel my heart rate rising. I was dreading that set. The human body always has a fucking surprise though, doesn’t it? Might have been the best set of Super Squats I’ve done as far as feel goes. I was still breathing like a mother fucker, but my legs felt good and the set only took me 1:35. It took longer to finish with 245# last week! Can’t believe it. I had to check the plates on the bar to make sure I didn’t load it wrong. The body lies to us!

That just makes the rest of the day easy. Mentally gets you going too. Fueled up with a quick breakfast skillet and went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 7:00 EMOM – 4×295#

Wasn’t going to push it and tweak the back again, so I focused on being explosive with my reps.

Conditioning

14:00 AMRAP
2-4-6-8…

  • Burpees
  • American KBS (70#)
  • Wall Balls (25#, 10′)

Felt like going Rx+ today. Good excuse to slow down. 😉 I broke the swings and wall balls up in 7-5 on the set of 12 but everything else was unbroken. Finished the 14s plus 16 burpees. Walked 200m after.

Midline

  • MAX Plank (on hands)

Made it to 4:30 which is a 24 second PR. My wrists, arms, and shoulders couldn’t take any longer. Don’t get me wrong my core was shaking like an earthquake but that’s not what stopped me.

Did Crossover Symmetry Iron Scap and got out of there.

You Got It, Chief

Still feeling some soreness from the pull-ups, but shoulders seem fine after all that pressing volume last night. Maybe the DOMS hasn’t kicked in yet. I hit the quad with the TENS unit before going to the 9am class. It was a packed house this morning.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Jumping Jacks
  • 10 Air Squats
  • 10 Lunges
  • 10 Air Squats

Strength

Back Squats

  • 10×45#
  • 6×135#
  • 6×165#
  • 6×195#
  • 6×215#
  • 6×235#
  • 6×255#

Got to relax at home this morning since it’s squat day in class. Used a belt for the last set. Felt solid.

Conditioning

“The Chief”
5 Cycles

  • 3:00 AMRAP
    • 3 Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

* Restart the AMRAP for each cycle

I did 5+1, 4+16, 4+16, 4+9, and 4+9 (23+15 total). Did the majority of the cleans going straight back to the floor instead of coming back to the thighs. My air squats are soooo slow. Need to bump up the volume on them so I can handle quicker reps and be ready to crush “Murph” this year.

The only other time I’ve done this was in November of 2012 and I’m pretty sure we didn’t restart every cycle. I managed 21+12 total then with 115#.

Midline

4:00 Plank (hands)

Class was doing Tabata, so I went for a hold the entire time. Had big puddles of sweat under my hands when it was over. Didn’t think I’d make it through today, especially at the halfway point.

Accessory

4 Sets

  • 15 Reverse Hyper (210-260-300-320#)
  • 10 Weighted GHD Sit-ups (20-20-25-25#)

Got this done after class and took my time. Did Crossover Symmetry Iron Scap before heading home.

A Dozen Planks

Came home from up north this afternoon. I did a round of back stretches this morning. Headed out to the garage before 5.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne (AD2) – 2.4km

Midline

E2M 24:00

  • 1:00 Plank
  • 10 Back Extensions

I did the first 8 planks on elbows and the last 4 on my hands. Had about 30 seconds of rest each time through.

Conditioning

2 Sets

  • 6 Rounds
    • 30s Ski Erg
    • 30s Rest
  • 3:00 Rest (did rest 3:30 total after the 6th)

I did 3 sets of this back in August, but I guess I didn’t rest the extra 30 seconds between sets. My best interval back then was 140 meters with a 138 as well, but the other 16 were all 137 and below. Today I was over 140 for all twelve by going 143-143-142-141-142-142 and 142-142-141-141-143-143. That took a lot out of me.

I cooled off with 5 more minutes on the Air Dyne, but really slow, only going 1.93km. Then I did Crossover Symmetry Iron Scap and will do another round of back stretches tonight. I’m already noticing a pretty big difference in my hamstrings after about 2 weeks now. Most of the time I do it while watching TV so it doesn’t even take my time away from anything else.