Tag: Pull-up

No Joke

Abs and quads are still sore, but feeling pretty good. Went to the 10am class ready to lift some weight.

Warm-up

  • 800m Row
  • 3 Sets
    • 30s Bar Hang
    • 10 HR Push-ups

Gymnastics

3 Cycles

  • 1:00 T2B
  • 2:00 Rest

I did 5×5 the first two cycles and then 3×5 with 5×1 for a total of 70 toes-to-bars! I could tell the wall was coming and I hit it head on after 65 reps.

Conditioning

“Fran”
21-15-9

  • Thruster (75#)
  • Pull-ups

Nope, not an April Fool’s joke!

For some dumb reason I thought I had 65# on the bar until after I was done and Alex mentioned the weight. No issues with the weight. My shoulders were pretty fried from the T2B though so I had to break up pull-ups from the start, going 3×7 and then 8-7 on the 15. I did the 9 unbroken to finish and did all of the thrusters unbroken. Not a good time (4:21), but I’m back. 🙂

Midline

  • 100 Sit-ups

Wasn’t going to be pretty after the T2B. Took me 3:51, almost a minute off my best time.

A Little Load

Damn my abs are sore today from those knee raises! Back is a little tight too. Went to the 5:30 class and tried adding a little loading.

Warm-up – 3 Sets

  • 8 Toe Touches
  • 8 Strict Pull-ups
  • 8 Burpees

Strength

Double Kettlebell Deadlifts

  • 2×10 with 35# KBs
  • 2×10 with 44# KBs
  • 2×10 with 53# KBs

I wasn’t going to try doing deadlifts with the bar so this was good to get in some reps.

Conditioning

12:00 AMRAP

  • 3 Bear Complex (45#)
  • 18 Wall Ball (14#, 10′)
  • 8 Step-ups (24″)

Was thinking of substituting something but after I picked up the bar it felt fine so I went with it. Going light on wall balls is always nice. I did everything unbroken and quickly moved from one movement to the next. Finished 6 rounds, the bears, and 16 wall balls.

Scale to Get More Reps

Warm-up

After realizing the aerobic pace yesterday I better step it up in these warm-ups. Did 5:00 on Airdyne for 1.74 miles 2.8 km.

Strength / Accessory

  • 3×15 Strict Pull-ups (blue band)
  • 3×10 Rack Chins (feet on bench in L position)
  • 3×10 Wide grip pull-ups (blue band)
  • 3×20 DB Curl (8#)
  • 2×20 Shoulder IYTs (Crossover Symmetry – purple)

Wanted to use a band to be able to get in the higher reps but even that wasn’t easy. I don’t have my adjustable dumbbells home yet so my only choice was the really light ones.

Conditioning

12:00 AMRAP

  • 10 HR Push-ups
  • 10 Air Squats
  • 20 Box Step-ups (18”)

Planned on 15 air squats but made the decision during the first set to cut it back to 10. Wasn’t even able to do a single air squat until a few days ago. Loosed up a couple of rounds in and probably would have been fine. Heart rate didn’t get too high but worked up a little sweat even in the cooler garage. Finished 7 rounds plus the push-ups, squats, and 16 of the step-ups. I had to switch it up from only doing Airdyne conditioning and this was a good intro back.

Hoping to be able to pick up a barbell at the end of the week. Feeling much better but I can still feel the tweak here and there throughout the day.

No Lungs

After cooling off and sitting at home last night I was feeling wrecked. My back wasn’t so bad but my body just felt beat up and exhausted. Woke up feeling good this morning and a little sore, but nothing compared to the day after my first attempt.

Warm-up

  • Bottom Squat Hold
  • Pass throughs
  • PVC Good Mornings
  • Body Rotations

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 12 Wall Balls (20#, 10′)
  • 3 Muscle-ups

Was feeling really good about unbroken dubs and I think I jinxed myself because then I missed 4 times in the final set after no misses. I made it through exactly 8 rounds with about 10 seconds left but didn’t feel like picking up the rope. All muscle-ups were unbroken without a problem.

My lungs didn’t seem to want to function today after working so hard last yesterday.

Rested 10:00 and then…

7 Rounds

  • 10 Push Jerks (115#)
  • 10 Pull-ups

We scaled it and turned it into a 3 main follow-the-leader. As written it was supposed to be 10 rounds solo of 10+10 with 135#. This was plenty of work and hard as hell as it we did it anyway. I finished after about 10:15.

Had my grips on really loose due to the jerks, but then they bunch up so much on the pull-ups that they cause more harm than help. Tore them off after the 2nd round. Did pull-ups unbroken until the last set where I had so much sweat I was slipping off the rig and did 8-2.

Much harder day than it looked like. Bryan was beat too so not sure how much was due to my 2nd 17.1 try or that first 15 minutes.

Ready

Quick chiro appointment before the gym.

Warm-up

  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 20 Air Squats
  • DB Squat Snatches
    • 25-35-45-50# (1 or 2 each arm at each weight)

Figured I should at least try some squat snatches. First couple felt weird because I’d never done one before. Much easier than I expected them to be. Wouldn’t mind seeing those in the Open considering how many people will have a problem doing them. Doubt Castro would pick them though.

Skipped out on 3×3 deadlifts @ 85% because I don’t want to aggravate my back going into week 1. So I did a little benching until the guys were done.

Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×225

I started pausing each rep either with 95 or 135.

Conditioning

20:00 E2M (alt)

  • 50 DU
  • 20 Weighted Step-ups (2×20# DBs, 24″)

Missed after 44 dubs in the first set, but got the other 4 sets unbroken. Weighted step-ups were taking about 55 seconds. I really like this aerobic work each week.

3 Rounds

  • 10 Deadlifts (225#)
  • 20 Toes to Rings
  • 30 cal Row

Scaled back the deadlifts from 275# and made it my goal to go unbroken each round, which I did. Used the rings instead of bar for T2B to save my hands and switch it up. Was able to do 2 sets of 10 every round. Such a difference from the bar. Tried to keep around 1,200 cal/hr on the rower in the first 2 rounds and then picked it up in the 3rd. Finished in 10:45.

Bring on the Open!

How?

I did not sleep well and feel weak and tired as fuck this morning. In at 10:30.

Warm-up – 2 Rounds

  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 20 Push-ups
  • 15 Air Squats
  • 40 DU

E2M 20:00 (alt)

  • 15 cal Row
  • 15 Burpees

Whoa, regular burpees for once! Was taking about 40 seconds to row and 45 for the burpees.

12:00 Time Cap

  • 150 Wall Balls (20#, 10′)
  • Max Muscle-ups

I did 3 sets of 25 and the clock was just over 3:00 when I peeked. Then I did 3 sets of 15 and finally 3 sets of 10. Until the final 2 sets I was resting with the ball between my chest and the wall so I didn’t have to do extra work picking it up. I tried to count so my rests were less than 10 seconds. Finished at 7:06. Somehow my PR was 6:14 from 4 years ago in the Open. That was actually the last time I’ve done “Karen” too. I tend to avoid it because it’s so boring and I can barely walk for 3 days after. I’m beginning to think my judge miscounted my reps in that PR because my notes said I only did 2 sets of 25 and then 20s, 15s, and 10s. I was 30-40 pounds lighter back then, so maybe that’s it. I don’t know.

I collapsed to the floor for some breaths and eventually made my way over to the rings. I don’t think I touched them until after 8:00 on the clock. I did 2-2-2-2-1-1-3 for 13 total reps.

According to BTWB this makes 100 muscle-ups on the rings in 2017 already, compared to only 86 in all of 2016.

Adjustments

Didn’t have a great time trying to sleep last night, but my back isn’t as bad as it’s been some other times. I was still able to roll over in bed relatively well. I did do e-stim and ice both last night and this morning. Made it to the gym at 10am.

Warm-up

7 Rounds (Strict “Cindy”)

  • 5 Strict *Chin-ups/Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I switched every round, which came out to 4 rounds of chin-ups and 3 rounds of pull-ups.

Gymnastics

Yesterday I skipped out on what was supposed to be an EMOM up to 40 total muscle-ups, so wanted to get in some volume today. Decided to try bar muscle-ups, which I haven’t done in a long time.

  • E30S – 5 Rounds
    • 2 Bar Muscle-ups
  • E30S – 20 Rounds
    • 1 Bar Muscle-up

I had on my grips, but they turned out to be too grippy with as much chalk as I had on them. I still struggle stringing these together because I overgrip the bar on the swing down and do this weird thing with my knees up. After 5 sets I took off the grips and switched to singles. No problems getting up there, I just need to work on stringing them together and improving my kip cycle. As a comparison, two years ago I did 21 doubles going 45 seconds without failure. I had been working on the movement more back then though.

Conditioning

6 Sets

  • 400m Run Row
  • 1:1 Work/Rest

I fucked up looking at my average pace instead of time, so ended up taking an extra 20 seconds of rest each round. Whoops! My times were 1:21.4, 1:21.4, 1:21.3, 1:21.3, 1:21, and 1:18.8 with 500m/pace averages all under 1:42.

21-18-15-12-9-6-3

  • Assault Bike cals Weighted Step-ups (20”, 20# DBs)
  • Bar-facing Burpees

This was programmed with a 12 minute time cap and then do max reps 225# deadlift in the remaining time. Yeah…right! Took me 13:24 and pretty sure if we had an Assault Bike it would have taken me even longer. I picked step-ups at a substitute because I wanted something that would fatigue the legs similar to an air bike. It did the trick because the jumps over the bar were a lot tougher and never stopping on the step-ups kept the heart rate up.

Actually felt ok for me compared to what I remember 16.5 feeling like with the thrusters instead of step-ups. Kind of curious what I’d do in that workout now, but I don’t care to find out. Just like I said after doing it as 14.5, I never want to do that workout again. 🙂

That completes 5 weeks of the Hybrid Performance Method program and I’m still loving it. Thinking back on this week I did 86 (40 strict) handstand push-ups, 153 toes-to-bars, 60 (30 ring & 30 bar) muscle-ups, 174 bar-facing burpees, 140 push-ups, and 35 strict pull/chin-ups. My gymnastics should be better for the Open than they’ve ever been.

Sets of 5

Shoulders feel a little rough from last night. Doing the program by myself today with Bryan and Florida and Weston busy this morning. I got my DNA tested for 41 different fitness related genes and wrote about it on my main blog. Pretty neat.

Warm-up – 2 Sets

  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 20 Push-ups
  • 30 Air Squats
  • 40 Double Unders

No lifting today, but that sure doesn’t mean it’s going to be easy.

Conditioning

3 Rounds

  • 1,000m Row
  • 1:1 Rest

The program called for runs, but I’m not going outside in this weather! My goal was a 1:50 pace, which I was able to do. Even got faster each interval. Far from what I’ve been able to do on the rower in the past when I focused on it. My times were 3:39.9, 3:38.6, and 3:32.8.

For time:

  • 3:00 Air Dyne (AD2)
  • 45 Wall Balls (30#, 10′)
  • 45 Wall Balls (20#, 10′)
  • 120 Double Unders

The workout called for 60 calories on the Assault Bike, which I know is a lot harder than the AD2. My 3:00 substitution is probably on the easier side, but was plenty hard enough. I kept about a 75-80 RPM pace and tallied up about 80 calories. It was supposed to be all 90 wall balls with 30 pounds, which I fully intended to do.

I did two sets of 15 wall balls and started to hit a wall, even with longer breaks than I should be taking. Then I was down to sets of 5! I felt like quitting, so after 3 sets of those, I walked over and grabbed the 20# to finish the next 45, which I did 10-10-13-12. Getting started with the dubs was rough, but I settled in once I was able to get my breathing under control a bit. Finished in 12:06. Absolutely horrible. Wall balls after an air-type bike in nasty!

That finished my 4th week following the Hybrid Performance Method WOD program. It’s a pretty big time commitment, lot of volume, and a real gut check on days like today. It’s better than anything else I’ve ever followed though. The way the movements, days, and variety all work together has been really great. When the rest days come, I’m definitely ready for them, but at the same time I’m feeling really good and not running into back issues. Excited to see how we do in the Open.

“Danny”

Didn’t eat the breakfast I wanted to and it hurt me in today’s workout. Went in at 11:30 and we had a big group today, like old times! Everyone was kind of doing different things to get going. I warmed up with a little bottom squat hold and 10 empty bar thrusters.

Thruster Attack Week 9 Workout 1

  • 3 Cycles
    • 3 Rounds
      • 20s Thrusters(75#)
      • 10s Rest
    • 30s Rest

Yuck! Still stuck to all sets of 9. Was really feeling this one during the long break before we started the workout.

Conditioning

“Danny” – 20:00 AMRAP

  • 30 Box Jumps (24″)
  • 20 Push Press (115#)
  • 30 Pull-ups

I did step-ups right from the start. First round I did 8 and then 7 leading with each leg but the rest of the way I switched legs every 5 reps. Push press felt good even after the thrusters, probably due to all of the thrusters building up my strength endurance. Was able to go 11-9 each round. I did all sets of 5 on the pull-ups. My biggest issue was lungs in this one. Taking longer breaks than I should have needed. Made it through 3 rounds, the step-ups, and 16 (11-5) of the push presses.

Squats on Squats

Needed the rest day yesterday and got a bunch of stuff done around the house on my last day of break. Went to the 6:30 class but squatted instead of doing shoulder press.

Strength – Back Squat

  • 10x20kg
  • 5×60
  • 5×80
  • 5×90
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Not real great on the back between sets. I wore Nanos but used the belt for 100+.

Conditioning

4 Rounds

  • 5 Front Squats (60kg)
  • 5 Pull-ups
  • 5 Hang Power Cleans (60kg)
  • 10 Hand Release Push-ups
  • 5 Push Jerks (60kg)
  • 15 Air Squats

Stuck with kilos since I had them on a bar for the squats already. Unbroken on everything. Going from air squats into front squats was teh suck! Push-ups were the most annoying part of the workout. Finished in 9:42.

Midline

3 Sets

  • 10/10 Side Bends (53# KB)

When the KB was in my left hand I could feel a tug on my back.