Back to Classes

I’m hitting up classes again for a couple of weeks for a change of pace. Went to 9am today.

Warm-up

  • PVC Pass-thrus
  • PVC Snatch position work

Olympic Lifting

10:00 to work up to heavy power snatch for the day.

  • 45# – Position work and progressions
  • 95# x 3
  • 115# x 2
  • 125#
  • 135#
  • 145#
  • 155#

Felt damn good today. Took about 70% of that heavy power snatch for the following…

EMOM 10:00

  • 3 TnG Power Snatch (105#)
  • 3 Strict Chin-ups

Again felt solid on all 30 and didn’t have trouble with the chin-ups.

Strength

Did 5 x 105# and 3 x 185# back squats to get the muscle firing.

EMOM 10:00

  • Odds: 5 Back Squats @ ~80% (225# 235# 235# 245# 255#)
  • Evens: MAX DB Strict Press (45# DBs)

The back squats were tough, but I think my body responds better to this type of volume. Torso was pretty damn good today but could feel it drifting forward at the end. I did 10/10/8/6/5 on the presses. This was also really tough on the cardio.

WOD

8:00 AMRAP (Partner)

    • Prowler Sprint – 25m High, 25m Low (180#)
    • Weighted Plank (45#)

Keep switching between each with your partner. Not easy after the squats and you couldn’t catch your breath on the planks.

I stayed after and did 5:00 on the Air Dyne for a cool down and then 0.46 miles of sled drag with 115#.

Double Day

Feeling good this morning. Hamstrings a little tight from squats on Tuesday, but body feels good. In at 10am.

Warm-up

1/2 Mile Sled Drag (115#)

Olympic Lifting

Every 1:30 to 2:00

  • Snatch
  • Hang Snatch
  • High Hang Snatch

I did it with 95#, 105#, 115#, 125#, 135#, and 125#. No misses on any of the lifts. I think 135# in a new high for the high hang, by 10#. Getting better!

Strength

5/3/1 Deadlifts – Cycle 2 Week 3

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 210# (50%)
  • 3 @ 250# (60%)
  • 5 @ 315# (75%)
  • 3 @ 355# (85%)
  • 1+ @ 400# (95%)

Pulled 8 reps @ 400# for an estimated max of 505.5#. Booyah! Looking forward to testing 1RM next week. It won’t be close to 500# but I should see a nice improvement over 455#.

WOD

5 Rounds

  • 10 OH Lunges (45# empty bar)
  • 10 Goblet Squats (53#)
  • 5 C2B Pull-ups

I used a clean grip on the OH Lunges. First time doing those with a barbell. Did everything unbroken and finished in 5:56. Not a killer WOD, but did make my legs shaky when I was done.

Core

  • 100 Sit-ups

Was hoping for a sub three and was on pace, but died a bit in the 3rd minute to finish at 3:06, 4 seconds off my best. I need to figure out how to stop moving backwards because I have to adjust the AbMat every 10-15 reps.

3 Rounds NFT

  • 10 T2B
  • 5/5 Side Bends (80# KB)

Grip may have been the toughest here after deadlifts and C2B pull-ups.

Went back at 8pm. Warmed up with 3:00 on the Air Dyne.

Conditioning

6 Rounds

  • 40 yard Prowler Sprint (High, 210# total)
  • 60s Rest
  • 40 yard Prowler Sprint (Low, 210# total)
  • 60s Rest

We took this from a challenge posted by Jim Wendler, but 3 rounds (6 sprints) was too easy so we doubled it. Ended up being pretty perfect.

I also did 3 sets of 10 wall squats to work on my vertical torso.

Central East Regionals Week

Heading down to Columbus on Thursday to watch the Central East Regionals this weekend. It’s going to be so much fun!

Walked 18 holes of golf on Sunday afternoon and yesterday morning. Feeling refreshed today. Went in at 10.

Warm-up

  • 500m Row
  • 10/10 Leg Swings (f-b, s-s)
  • PVC Pass-thrus

Gymnastics

12:00 EMOM

  • Odds: 5 Strict Deficit HSPU on 35# bumpers
  • Evens: 7 Strict Pull-ups

First time doing strict HSPU on 35s and survived all 6 rounds! That might be the most strict pull-ups I’ve ever done in a day too.

Strength

Back Squats

  • 8 @ 45#
  • 5 @ 135#
  • 5 @ 185#
  • 5 sets of 8 @ 225#

Wanted to try something with a little higher volume and this definitely did the trick. 225# is about 70% of my 1RM.

Core

3 Rounds

  • 10 Ab Roll-outs / Evil Wheels (on knees)
  • 10 T2B

Not for time. Aimed for good quality on the roll-outs and did all sets of T2B unbroken.

Conditioning

10 Rounds

  • 50m High Prowler Sprint
  • 50m Low Prowler Sprint

Used the wooden prowler and loaded it up with four 45# bumpers.

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.

Rested Wednesday

Needed that day off yesterday. Worked out at 10:30 today. Kevin and I split off and did our own thing.

Warm-up

“Russian Twist Annie”
50-40-30-20-10

  • DU
  • Russian Twists (35# KB)

My DU were not the greatest, but finished in 5:03. Did another set of 40 unbroken DU a couple of minutes after finishing.

Strength

10:00 E2M

  • 5 HSPU
  • 5 Ring Dips
  • 5 Pull-ups

All movements are done strict, moving as fast as possible between them. On the last set, MAX out each movement. Finished each of the first 4 rounds in about 40-45 seconds, so had over a minute to rest. This combination was much tougher than expected. I got 5-6-5 in my last set and it was a struggle!

Warmed up a little more with some lighter clean and jerks.

WOD

5 Rounds (205#)

  • 5 Deadlifts
  • 3 Power Cleans
  • 1 Jerk
  • 10 Pull-ups

Rough. The 3rd power clean every round was pretty ugly and the jerk was by far the hardest part of the whole thing. Starting off with those 5 deadlifts wiped me out more than expected. Was shooting for this to take about 10 minutes and I fell just under, with a time of 9:57.

Finisher

We loaded up the 90# prowler sled with four 45# plates. Did 4 rounds of 25m high down and low back, then finished with a 40m low down and high back. Rested 1-2 minutes between each round.

Masters Sunday

Feeling a little tired today after a short night of sleep. Went to the 11am.

Warm-up

Teams of 3 with cardio setting the pace. Do a round at each cardio piece.

  • 250m Row / 20 cal Air Dyne / 200m Run
  • KB Rack Hold
  • Air Squats

WOD

20:00 Partner AMRAP

  • Pace: 450m Run
  • AMRAP:
    • 7 C2B Pull-ups
    • 14 Wall Balls (20#, 10′)
    • 21 One-arm KB C&J (53# KB)

I paired up with Kevin and we finished 6 rounds plus 7 (actually Kevin miscounted at the end and got us to 9 C2B). The C&J were by far the worst part of this. My running shape is terrible.

Finisher

Big class, so we all lined up and did 25m prowler sprints. Then as class ended, a few people stayed to do extra credit down and back (25m each way) prowler sprints. I stayed even later and kept adding weight to the prowler for more down and backs. Got in about an hour and 15 minutes of work today.

Time to enjoy the Masters!

The Grizzly Bear Complex

Earlier this week I came up with a great idea to combine the Bear Complex with a Curtis P and add an OHS. I decided to call it the Grizzly Bear Complex. It goes like this…

Perform 10 touch-n-go doubles of the following complex.

  • Clean
  • Front Squat
  • Lunge
  • Lunge
  • Shoulder to Overhead
  • Back Squat
  • Shoulder to Overhead
  • Overhead Squat

Notes:

  • Rest 90 seconds to 2 minutes between each set.
  • Start with a light load. Increase the weight each set. The last 3 sets should be hard!
  • Combining movements is allowed. For example you can do a squat clean and a back squat thruster.
  • It works well to switch to a wide snatch grip before the back squat so that you can do a thruster and go right into the OHS.
  • After the OHS on the first rep you may want to drop to the back so you can switch to a clean width grip. Then do a short press just to get the bar over your head and back to the front rack, ready to go into the TnG for rep 2

I was able to round-up Kevin and Jason to give it a go at 8pm. I warmed up with a 500m row and some DU.

My goal was to be able to hit for some heavy OHS, 175# or more. Boy was I underestimating how tough this would get. I started at 75# and went up 10# each set. When I got to 135# in the 7th set, it took everything I had to keep control of the OHS, especially on the 2nd rep. I stuck with 135# for the 8th and 9th and then managed to get 140# on my last set.

I wasn’t sure how the lunges would feel, but they weren’t really too bad. I felt like I got stuck on a couple towards the end, but I think it was more from not concentrating on them than it was from the weight. The OHS was definitely the limiting factor, especially after holding on to that bar for so long. Great complex though and I’ll definitely be willing to try it again some time.

Brent got held up with kids, but showed up as were just finishing our last few sets. Then we did some work with Kevin’s new wheelbarrow drive sled from Again Faster. First we did 5 sets of a 50′ rope pull followed by a 50′ high prowler push. I think we had it loaded with 135# for the first 3 or 4 sets and then added another 45#. After that we converted it into the “wheelbarrow” did 5 down and backs of close to 100m total. At the end of 5 trips I think we had about 400# stacked on it. To finish things off we loaded it with 180# of plates and did a 50′ high prowler push with a low push back. On the 5th set we added another 45#.

Then we ended with a beer. All in all, a fun Friday night.

Dear Cindy, I’m Moving On

It was good taking a day off yesterday. I’m feeling refreshed, yet a little tired. My leg is pretty nasty looking and by the amount of pulling I feel on the skin when I move, I think it’s going to take a long time to fully heal. The side of my head still hurts too. Going off the Vicodin today though. Went in to the 11am class.

Warm-up

5 Rounds

  • 1m V-ups
  • 1m Russian Twists (30# KB)
  • 1m Side Plank (30s each side)
  • 1m Leg Lifts
  • 1m Bicycles

It’s been awhile since we did one of these 17 minute ab routines.

WOD

We had the choice between 4 different workouts today. There were only 3 of us in class and we all picked the same one.

“Cindy”
20:00 AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

If you know my story, you’re aware that “Cindy” and I have a bit of a history. I got my revenge on Cindy about 4 months ago when we did it with chest to deck push-ups and I managed 18+11. Today we did a normal Cindy which doesn’t have the strict push-up standard and I got 20+6. I thought I remembered setting a goal of 20 rounds by the end of the year, but seems I set the bar high with 22 rounds as my goal! I think I can get there with a little more push. The push-ups were a bigger struggle today than I remember.

I think I can finally stop obsessing over “Cindy” and move on. There are plenty of WODs in the sea.

Finisher

10 Prowler Sprints (25y high, 25y low, 90# of plates on the light prowler)

These felt pretty easy.

Will probably get in some snatch work later today out in the garage with a couple of other people. The team competition 6 of us are doing next week had a WOD where everyone has to go for a max weight snatch and clean & jerk. I haven’t done heavy snatches since February so need to get an idea of what I can do.

Clean High Pulls

Hips are tight today from all of the box jump stuff we did yesterday. I can feel my posterior chain as well. Went in for the 5:30pm class again.

Warm-up

5 Rounds

  • 7 Burpees
  • 150m Run

Just nice and easy. Nothing intense. Took less than 6 minutes.

Strength

5×5 Clean High Pulls

Today was the first time I’ve done these and I felt really weak compared to how great I felt last week doing 5×5 power cleans. I guess my legs did get blasted pretty good the last two days.

  • 5 @ 45#
  • 5 @ 135#
  • 5 @ 145#
  • 5 @ 155#
  • 5 @ 165#
  • 5 @ 185#

WOD

12:00 AMRAP

  • 5 C2B Pull-ups
  • 7 HR Push-ups
  • 9 AbMat Sit-ups

I felt good here, which always seems odd to me to feel so bad in one aspect of a class and so good in another. I broke nearly every set of pull-ups up into 3 and 2. Completed 12 full rounds plus 5 more C2B pull-ups. That’s the best I’ve ever done with C2B as far as number of reps. I had the top score of the day so far.

Finisher

10 Rounds

  • 25y High Prowler Sprint (90#)
  • 25y Low Prowler Sprint (90#)

We formed lines so there was at least a bit of rest time between each turn you took. At the end the other prowler line was done so I started jumping on that one with short rest periods to finish off my rounds.

Adult Gymnastics at Gym Jesters

Traveling home from San Diego made for a long day yesterday. I got up at 7am to have some breakfast, was picked up from the hotel at 8:30am (Pacific) and the plane landed in Saginaw just before 10pm. I was in bed by 11pm. Today I went to the 11am class and then at 2pm we had an adult class at Gym Jesters Gymnastics Center

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

WOD

Today was a long partner WOD. I was teamed up with Cora and Michelle, the two best women we have at Survival Fitness. We all pushed each other really hard in this one.

    • 30 Sandbag Over the Shoulder (40#)
    • 900m Weighted Run (35# Place)
    • 150m Burpee Broad Jump
    • 50 DB Snatches (40#)
    • 50 KBS (53#)
    • 100m Prowler Push (90# of the heavy sled, 50m high push, 50m low push)
    • 30 Deadlifts (225#)
    • 50 HR Push-ups
    • 100 Air Squats
    • 30 Pull-ups
    • 50 AbMat Sit-ups
    • 2m Plank

We had 40 minutes to do this. I was 8 squats short of getting through the 5th block (did all of the pull-ups). Everyone on the team had to complete both parts of a section before the team could move on to the next area. The team could break things up however they wanted, so in #5 I did rounds of 5 pull-ups followed by 10 air squats until I was all done with the pull-ups. Then I tried to finish off the rest of the squats and couldn’t make it even though I went all out for the last 30 seconds.

Gymnastics

Had a bit of time to rest at home and get some food before heading over to Gym Jesters. Scott and Brent from Gym Jesters started out by talking about the different positions of the back tuck flip and then started putting us through some progressions. First we started out by jumping into the air as well as sitting on the ground and rolling backwards. Next it was up to jumping up, tucking, and landing on our upper back on a high mat.

Some of us broke off to the trampoline, did some progressions, and worked up to doing a back flip while strapped in. After that I jumped into a foam pit from a hit bouncy thing, then into the foam pit just from the wall of the pit. Brent spotted me and I tried a few on just mats. At that point I was pretty good to work on my own. I came close a few times, but I have to work on jumping straight up, making sure to get a fast tuck, and then holding my tuck longer. My biggest problem was coming out of the tuck way too soon.

It was so much fun! I’ve wanted to do a back flip ever since I was a little kid. They just look so badass! Sounds like we might go back twice a month to try different things.