Tag: Plank

Still Sore

Yep, still feeling 15.5 in my quads. Woke up with a headache and runny nose, but taking a 24-hour allergy pill seems to have calmed things down. Out in the garage just before noon. Did Crossover Symmetry Activation and then jumped right in.

  • 25-20-15-10-5 GHD Sit-ups
  • 100-80-60-40-20 DU

I grabbed one of the Rx Jump Ropes I have in the garage and had a hard time finding a rhythm in that set of 100. Missed a ton. Was better on 80, then did 55 of 60, 40, and 20 unbroken. Thought I’d die more in the GHD, but felt pretty good, even reaching back to touch the ground with both hands each rep. Total time was 8:49.

3 Sets

  • 3:00 Plank
  • 3:00 Air Dyne (AD2) @ ~75rpm

I went hands, elbows, and hands for the planks and wanted to die on the 2nd and 3rd ones, but just kept breathing and made it through. I took a bit of rest between movements. Went 1.81, 1.8, and 1.84km on the Air Dyne.

Did Crossover Symmetry Plyometrics and then headed in the house to do a series of back stretches. I’ll try to get another round of stretching in tonight.

Kind of cool in the garage since we got snow overnight (Seriously! It’s fucking April tomorrow!), but didn’t turn the heat on. Got a sweat going on during the planks.

Pressing Doubles

My thighs and groin are sore as fuck! Can’t really think of anything on Sunday that should have caused it. Maybe the lunges? Could be the stretching I’ve been doing. Update: It was definitely the walking lunges. I narrowed the soreness down to my sartorius and found this…

Walking lunges work the sartorius and leg muscles in similar fashion to squats, but with a different movement pattern.

Warm-up

  • Crossover Symmetry Activation
  • 540m Row
  • Bottom Squat Hold

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 2×115#
  • 2×130#
  • 2×145#
  • 2×155#
  • 2×160#
  • 2×165#
  • 2×170# (PR)

SWEET!! Beats 167.5# for a double.

Conditioning

10:00 AMRAP

  • 200m Row
  • 5 Burpee Box Jumps (24″)

Substituted the row in place of 3 Bear Complex to stay away from squatting and putting load on the back. Just need to get through a workout tomorrow and then hit 15.5 on Friday before going into cardio mode for at least two weeks. I did 7 rounds plus 31 meters. My row times were 44.1, 44.7, 46.4, 46.4, 46.0, 45.2, and 44.3 seconds.

Midline

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest

Since I did 10 minutes of planking yesterday I didn’t feel like skipping the rest periods here and stuck to the work/rest ratio.

Rehab

IMG_5748Reverse Hyper

  • 10×210#
  • 10×260#
  • 10×280#
  • 10×300#

Time to start putting some weight on the RH. Great movement for those low back issues.

I did Crossover Symmetry Iron Scap for the first time in ages since I’m now able to get through the activation and recovery protocols without any pain. Forgot how “fun” it is. After that I did my 15 minute back and hip area stretching routine.

Getting CS Official

My thighs are sore from yesterday and maybe a little in my ass, but nothing other than that. Did some 15 minutes of back stretching and then headed out to the garage close to 1pm. CS-bandsDid Crossover Symmetry Activation to start things off. Just the extra bit I’ve been doing this lately I can already tell a difference in my left shoulder. The impingement would bother me in the reverse fly before but doesn’t anymore. I ordered some of the official bands (purple, red, and blue) earlier today since I don’t feel like having a snapped band take out an eye and the correct resistance will help me more. I do the routine enough at home that it’s worth spending the money. I know it works too because it’s the only thing that improved my impingement last year.

Just a recovery type workout for today. 30:00 on the Air Dyne (AD2) with a 2:00 plank hold in the middle after every 5 minutes, for a total of 5 holds. I did the holds on my hands, fists (that was a first), hands, hands, and finally elbows. I feel like doing them on the hands is harder on the shoulders and wrists, but easier on the core. My distances on the AD were 2.53, 2.52, 2.57, 2.51, 2.6, and 2.56 kilometers.

Jumped back on the bands for Crossover Symmetry Recovery. I didn’t notice any fatigue or soreness in my shoulders from the 15.4 handstand push-ups until after I got through CSR. I can feel it now!

Did the back stretches again in the afternoon.

What Next Back?

Went to the 5:30 class since it’s bench night

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 2 Rounds
    • 5 Strict C2B Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I pretty much always do my strict pull-ups chest-to-bar now. Why stop with just the chin over the bar if it’s a manageable number of reps?

Strength

Was supposed to be an alternating EMOM of bench press and Pendlay rows. Since we bench after class I wasn’t going to do more in class. I figured I’d hit some taller box jumps I warmed up with 5 jumps at 24″ and 10×45#, 5×135#, and 2×185# for Pendlay rows. I made it through a round of 5×185# rows and 10 box jumps at 30″. After 2 reps on the 2nd round of rows my back tweaked hard. WTF! Would never have expected to do anything with this movement since the back is pretty much just holding a stable position. Guess I wasn’t doing those movements anymore today, so I switched over to the RH.

4 Sets

  • 10 Reverse Hyper (210#)

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Wall Balls (20#, 10′)
  • Pull-ups
  • Ball Slams (25#)

Had a goal to go unbroken the whole way and did. Finished in 7:08.

Midline

Class did a tabata plank hold, so I made it a goal to not rest at all. Made it through the entire 4 minutes to beat my PR old 2:57 hold on the elbows.

No B.S. Bench Press

Week 5 of the program. Shoulders and upper body were already warm from the workout, so didn’t need much to get going.

  • 5×135#
  • 5×185#
  • 4x4x215#

It felt like my right arm was lagging behind a hair on some reps, but other than that it was solid and with good speed on the bar.

Pothole Season

Rotating the strength movements at CFi, so Tuesday is squat day now, but still no squats for me with this right quad. I warmed up with Crossover Symmetry Activation.

Strength

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 4x5x125#
  • 5×130#
  • 5×135#
  • 5×140#

Had planned to do all sets with 125#, but it was feeling so good I started bumping up. Still wanted the reps to be explosive without a grind and they were. Kind of surprised since my shoulders are still feeling pretty smoked from the 15.2 attempts.

Conditioning

8:00 AMRAP

  • 3 C&J (135#)
  • 6 Push-ups
  • 9 Box Jumps (24″)

Dropped every C&J, but quick back on it. Probably should have tried to do them touch-n-go since it was only 3 at a time. Everything else unbroken the whole way. First round was done in 40 seconds and the rest were all just under a minute. Finished 8 rounds plus 3 clean and jerks, 6 push-ups, and 4 box jumps.

Midline

5 Rounds

  • 10 Sit-ups
  • 30s Plank

Did the planks on my hands today. Took me 4:39.

More Conditioning

  • 2,000m Row

Thought about going for a PR, so I started out with a 1:45 pace, but just didn’t have the legs after the class workout. Still a decent time of 7:13.8.

Felt like doing something later so hit this in the garage around 5pm.

8 Rounds

  • 200m Ski
  • 10 GHD Sit-ups
  • 40 DU
  • 10 Back Extensions

Had to walk around the Jeep to get to and from the Ski Erg, which ate up some time or else I think I would have been under 20 minutes. Only did one unbroken set of double unders and all the rest had one miss I think. Not very good as far as my dubs go. Finished in 20:27.

Bench Day Bro

Rough getting out of bed this morning for some reason. Can feel those 100 wall balls in my quads.

Warm-up

2 Rounds

  • 250m Row
  • 15 Rapid Toe Touches
  • 5 Inch Worms

Strength

Deadlift

  • 5×155#
  • 5×265#
  • 3×315#
  • 3×365#
  • 2×385#
  • 2×405#
  • 1×415#

Took it easy so I don’t tweak my back again during Open season.

Mobility

Took about 10 minutes to work on stuff for overhead squats. I did some shoulder stretching with bands.

Conditioning

16:00 EMOM (alternating)

  • 4 Power Snatch (135#)
  • 10 Box Jumps (30″)

It was supposed to be 8 OHS, but I didn’t want to push it with my right quad after all the wall balls yesterday, so I did the snatches instead. Did them all touch-n-go. Since it was only 10 box jumps, I went with the 30″ height. Didn’t rebound them, but did quick transitions.

Bench Bro

Week 3 of the bench program. Stayed after class to get it done and a few people joined me.

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×165#
  • 3×195#
  • 5x3x215#

Felt solid.

Midline

Did some planks at home at night.

3 Rounds

  • 2:00 Plank
  • 1:30 Rest

Shorter rest than I’ve been doing for long holds.

Limit Your Burpees

Took a complete rest day yesterday. First one since February 6th. Drove me nuts, but I needed it. Shoulders were pretty wrecked from Sunday.

Strength

Shoulder Press

  • 10×45#
  • 6×75#
  • 6×95#
  • 6x6x115#

Recommended at 65%. Fast quality reps. Felt good not to struggle.

Conditioning

Wall Ball “Kalsu”

  • EMOM: 5 burpees (including @ 0:00)
  • Accumulate 100 wall balls (20#, 10′)

My goal was sub 6 and I made it. It’s a little fuzzy, but I think I was at 22-38-53-68-83 for my minutes, so I had 17 to go at the end. Knew I didn’t want to do another 5 burpees for a rep or two, so went a little faster through that 5th minute of burpees and sped up the wall balls to finish with time to spare in 5:54. Good mental battle with this one.

Midline

5 Rounds

  • 10 Sit-ups
  • 20 Russian Twists (53# KB)
  • 30s Plank

Went all unbroken. Took me 8:25.

Something I’ve realized in the last few days is that after cutting back my volume leading up to the Open, I’ve been feeling great during workouts.

Red Velvet Experience

Had a cheat night last night. Damn that burger was good and picked up some Oreos when I stopped at the store for milk (only had 2 left to finish the package this morning). Slept in later than usual too, which was nice.

red-velvet-oreos

Warm-up

  • 1,000m Row – 4:23
  • Bottom Squat Hold
  • Stretching

Skill

5 Rounds

  • 30s Bar MU
  • 30s Rest
  • 30s Box Jumps (24″)
  • 30s Rest

I wore gymnastics grips and taped my thumbs so I didn’t have to worry about ripping anything on the bar. I went 6 (5-1), 5 (3-2), 5 (3-2), 5 (3-2), and then 6 unbroken on the bar muscle-ups. Said screw it and went for it on that last round, setting a new unbroken PR. Stayed at the top for a couple of seconds and was going to try for a 7th, but when I got to the bottom with my kip I had nothing left. I couldn’t see the clock for the first couple of sets of box jumps, but turned after that. Got 14-15-17-17-18. No pain in my quad jumping, which is nice. Still can’t do a pistol on the right leg though.

Conditioning

  • 80-60-40-20 DU
  • 20-15-10-5 Burpees
  • 8-6-4-2 Push Jerk (175#)

Going heavy was a fun challenge in this. The set of 8 was bar the worst, but I never dropped the bar. Double unders weren’t as good as I would have liked. Finished in 9:19.

E3M 18:00 (6x)

  • 30s Row @ 100%

Should have set the computer for time intervals to be able to get exact distances, but tried to eyeball it with the time. Went 174-174-173-173-174-181. Being able to get that much more on the end pisses me off because it means I was holding a little back on the first 5 rounds.

Midline

Planks

  • 3:00
  • 2:30
  • 2:00
  • 1:30

Took at least a few minutes to rest between each set. Did them all with straight arms, on my hands.

Lighter Reps

Went in for the 9am. Warmed up my shoulders with Crossover Symmetry Activation.

Strength

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 3×125#

Figured I’d wait to use the legs until I needed to. Build more upper body strength through the warm-up sets.

Push Press

  • 3×155#
  • 3×175#
  • 3×195#
  • E30S 5:00 (10 sets) – 1×215#

Rough going on those 10 singles.

Gymnastics

E30S 5:00

  • 2 MU

E30S 5:00

  • 5 HR Push-ups

Conditioning

15-12-9

  • C&J (95#)
  • Ring Dips

Thrusters were programmed in the workout, but I’m still staying away from squats, so I did clean & jerks instead. Most reps were actually a push press. All sets were unbroken. Went 5-5-5, 4-4-4, and 5-4 on the ring dips and finished in 5:23. Not so fun doing the ring dips after all the muscle-ups and push-ups fried the needed muscles. It was fun doing some C&J at a lighter weight for a change of pace.

I rested a little and then stuck around to get in some more work since my Air Dyne is still broke and it’s so damn cold out I don’t feel like warming up the garage later. Nice to be done for the day too.

20 Rounds
Air Dyne (AD2)

  • 30s @ faster than 10:00 pace (>80 rpm)
  • 30s slow

I was going 85 rpm and higher every round. Racked up 515 calories and went 6.76 miles. Did Crossover Symmetry Recovery before I left.

Midline

Took a break from work in the evening and knocked out some planks. Did these on my elbows because after the workout this morning my shoulders and wrists didn’t need the extra strain that comes from doing them on your hands. After seeing Michelle hold a 6 minute plank without even struggling, I’ve become a little obsessed with these. Body size probably helps her a lot because I start shaking 45 seconds in. No excuses though! Improving core strength is never a bad thing.

  • 2:15 Plank
  • 3:00 Rest
  • 2:00 Plank
  • 3:00 Rest
  • 1:45 Plank
  • 3:00 Rest
  • 1:30 Plank