Tag: Pull-up

Get Your Chin Over the Bar

Rest day today. I walked a quick 18 holes of golf this morning.

Jumped out in the garage for some sets of strict pull-ups, with varying grip widths. Can’t hurt right? I rested plenty between sets as I came in to the house and did some stuff before going back out for another set.

  • 6 (as wide as possible on the rack)
  • 8 (2″ closer)
  • 9 (another 2″ closer)
  • 8 (just outside normal grip)
  • 9 (normal grip)

Damn that wide grip is tough! I like the idea of hitting different grip widths to address slightly different areas on each set. 40 total reps. My grip was starting to slide more than anything on each set. Probably a really good grip builder as well as building up the pulling strength.

Shoulder Pump

My hammies are feeling tight from squatting the last couple of days I think. In for the 9am class at CFi.

Warm-up

  • Bar Hangs
  • 3 Rounds of “Cindy”
    • 5 Pull-ups (strict)
    • 10 Push-ups
    • 15 Air Squats
  • Deadlifts
    • 4×155#
    • 4×245#
    • 4×315#

XWOD

7 Rounds

  • 4 Deadlifts (345#)
  • 1 Broad Jump

Bumped up the weight 10# from last week which was 8×3. No issues with the back.

Strength/Skill

8:00 EMOM

  • 6 Thrusters (135#)

The thruster attack plan is working pretty well. Wasn’t easy but not terrible either.

Conditioning

“Helen”
3 Rounds

  • 400m Run
  • 21 American KBS (53#)
  • 12 Pull-ups

First run was about 2 minutes! Yuck. Need to be faster than that. All swings were unbroken and pull-ups were 12, 7-5, and 8-4. Finished in 10:04. I think thrusters destroyed my shoulders a bit. I couldn’t even touch my shoulders after the workout that’s how pumped up they were. Not even close to my PR time of 9:30, the only other time I did “Helen” over 2 years ago. Don’t remember what we did for the runs then, but maybe it was really short (or at least I’ll tell myself that to feel better). The bottom line is I need to push myself more when running in a metcon.

Afternoon garage time just before 4pm. Warmed up with an easy 3 minutes on the Air Dyne for 1.24km.

5 Rounds

  • 1:20
    • 15 C2D Push-ups
    • Air Dyne
  • 1:00 Rest

Was able to do the push-ups unbroken every round and couldn’t believe it. Gave me pretty much exactly 1 minute on the Air Dyne each round by the time I got on it. Distances were 0.7, 0.75, 0.74, 0.74, and 0.74 km.

Walked a half mile to cool down.

Another Mile

Warm-up

  • 3 Rounds
    • 10 Air Squats
    • 5 Push-ups
  • 30 Mountain Climbers

Conditioning

12:00 AMRAP

  • 5 Pull-ups
  • 8 Hang Power Cleans (135#)
  • 10 Burpee over the Box Jumps (24″)

Completed 5 rounds plus 5 pull-ups, 8 cleans, and 5 of the burpee boxes. My burpee box overs were so slow!

10 Rounds

  • 20s Wall Balls (20#, 10′)
  • 40s Rest

Got 10 every round. Easy.

Ran a mile, probably at about an 8:30 pace if I had to guess. Good time to work on shortening my stride and landing midfoot instead of running on my toes.

Strength

Close Grip OHS

  • 2x5x45#
  • 5×75#
  • 5×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2×185#
  • 1×195#

Up to 135 with pinkies on the inner knurl marks and then after than I had to slowly keep moving them out. With 195# I think my index finger was just outside of the 2nd knurl marks. Still much closer than a snatch grip though.

I let Kevin talk me into running “another mile”, which fucking turned in to nearly 3 miles. A lot of time to practice running technique improvements.

Pain Travels

Left calf is still really sore, but I’m able to move around on it, so that’s a good sign. Went to CFi at 9 for some lifting. Started out with Crossover Symmetry Activation and some snatch positioning with an empty bar.

Muscle Snatches

  • 2×75#
  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#

Snatches

  • 1×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • 1×170#
  • 1×180#
  • 1×190#
  • 1×175#
  • Fx185#
  • 1×185#
  • Fx195#
  • Fx195#

Figured I’d try out some waves today. I guess I’d count the first 6 lifts as one big wave since it wasn’t a drop, so didn’t have a miss until the middle of the last wave. Getting the bar plenty high enough as usual. Called it a day after 3 misses. Glad to have hit 185 a couple of times and 190 once. Calf didn’t seem to affect anything.

Front Squats

Warmed up with 5×135# and 3×205#. Then did the following sets every 2 minutes.

  • 2×240#
  • 2×255#
  • 2×270#
  • 1×290#
  • 1×295#
  • 1×295#
  • 1×285#
  • 1×285#

Harder than it should have been, which is why I didn’t keep going with 295#. Calf didn’t hold me back here either.

Went back for the 5:30 class. My low back started acting up again this afternoon. 😦

Warm-up

  • Bottom Squat Hold
  • 40 Mountain Climbers
  • PVC Pass-thrus

Skill

I tried a few bar muscle-ups and got up there on the first one. Need to work the skill soon like I’ve been doing on the rings.
3 Rounds NFT

  • 4 Wall Walks + 20s Handstand Hold
  • 2 Rope Climbs (13′)

Those wall walks are so deceiving. Always end up breathing hard after a couple of them.

Conditioning

4 Rounds

  • 10 OHS (95#)
  • 10 Pull-ups
  • 20 Sit-ups

I have my butterfly down now! No problem getting all of the pull-ups. The EMOM work on muscle-ups and chest-to-bar pull-ups must be helping a ton. Finished in 6:07 with everything unbroken. Sit-ups got slow though.

More Skill

4 x Wall Walk + Handstand Hold each time

We all did it together. He had us go for a max hold on the last one and I got around 1:30 before I bailed.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Plank
  • 20s Rest

The hollow holds were not easy after coming right out of a long handstand hold!

Cool Down

2k Row

Nice and easy, keeping pace under 2:10/500m. Finished in 8:28.

Attack

No issues with the back last night. 🙂 No golfing this week to stay away from twisting the back though, so in at the 9am.

Warm-up

Reverse Hypers

  • 10×70#
  • 10×100#
  • 10×120#

EMOM 10:00

  • 1/1 Turkish Get-up

Did 2 rounds with 26#, 4 with 35#, and 4 with 44#. I could feel I need to be doing these more often for my shoulder stability.

Skill

Pick your own adventure.

EMOM 10:00

  • 3 MU

I had to do 2+1 on the 10th round, so then switched to 2 every minute (no extra rest going to the next part).

EMOM 5:00

  • 2 MU

WTF! 40 muscle-ups in one day? On July 5th Kevin had me do a 10:00 EMOM and I was surprised to make it through doing 2 the whole way. Since then I’ve been working muscle-ups every week with some type of EMOM work. I’ve gotten 10x more comfortable with the movement in that time and have improved a lot. Attack a weakness for a month!

Conditioning

10-8-6-4-2

  • Burpees
  • Pull-ups
  • 30 DU

Was a little worried what the pull-ups might feel like after all of the muscle-ups, but I was able to do all unbroken sets of butterfly pull-ups. I missed on double unders 3 or 4 times in the last 10 reps of the 4th round. Ugh! Finished in 5:15.

1 Mile Run – Nothing crazy. But we did kick it in gear for about the last 300m and then sprinted out the last 80-100m or so.

My calves were on fire. Don’t remember them ever feeling like that before. I think the combination of sprints and box jumps together with dubs and the run today did not make them happy. I did a whole bunch of calve and hamstring stretching before leaving the gym. Getting a massage this afternoon.

Like a Monarch

Back spasms throughout the night for the 2nd night in a row. Just feels tight the rest of the day. Tried to get in for a massage today, but got canceled, so might see a chiropractor tomorrow if it doesn’t improve. Otherwise massage on Friday instead. Went in to CFi early with Kevin for a shoulder press XWOD as part of my Smolov Jr. cycle. Did a bit of warming up with the Crossover Symmetry bands, but was pressed for time so not much really. Did sets of 5×45#, 5×95#, and 4×115# shoulder press to lead up to my working sets.

XWOD

  • 4-4-4-4-4-4-4-4 Shoulder Press (127.5#)
  • 2-1-2-1-2-1-2-1 of 5-10-5 Shuttle Drill
    • 2s: 10s rest between each run of the drill
    • 1s: Wearing 20# weight vest

Shoulder presses felt really good.

Midline

We worked on some parallette headstand stability stuff, going from the floor, to upside-down L, to straight body, and back and forth. Pretty fun!

Conditioning

Kevin asked me to come up with something, which is never easy on the spot so early in the morning. 🙂

5 Rounds

  • 6 Push Jerks (135#)
  • 8 Pull-ups
  • 10 Wall Ball Sit-ups (20#)

I kept everything unbroken. When I jumped up on the bar I figured I’d give butterfly pull-ups a shot since I’ve been talking about them and hadn’t tried any since getting the shoulder impingement back in January. I was able to do all 5 sets of 8 unbroken with the butterfly! Kept a nice controlled pace and was able to keep the rhythm going. Finished in 6:01.

10:00 Row (easy)

I kept around a 2:10/500m pace. Went 2,321 meters.

When I got home I did Crossover Symmetry Iron Scap.

Since I didn’t get the massage, I had some time to go out to a track for some running. Went to Heritage but everything is all locked up because they are completely renovating their track. Looks nice from what I could see. They had a sign up telling people to go to White Pine Elementary, so that’s where I went.

IMG_4834.JPG

  • 400m Jog
  • 100m Walk
  • 6 Rounds (skip rest/recovery after the 6th 400m)
    • 400m Run @ mile PR pace
    • 15s Rest
    • 200m Jog (slow recovery)
  • 500m Walk
  • 400m Jog

I ran the 400s in 1:31, 1:32, 1:33, 1:32, 1:31, and 1:31. I wanted to keep them all under 1:35 since I ran just under a 6:20 mile a couple of years ago. Would still love to run a 6 minute mile one of these days.

Setting a Baseline

We didn’t get to do the Adventure Park in the trees yesterday because there was thunder in the area. Knees are feeling the squatting from cleans yesterday but already better than they felt last night. Headed over to CFi at noon. Started with Crossover Symmetry Activation.

“Baseline”

  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

I’ve always wanted to try this. Did the row in about 1:50 or slightly under and then unbroken on all of the movements to finish in 4:33. I need to work on faster air squats.

EMOM 10:00

  • 5 C2B Pull-ups

Had originally planned muscle-ups, but don’t work the chest to bar pull-ups enough. Did each round unbroken.

Snatch

  • 45# Position Work
  • 3×75# Muscle Snatch + OHS
  • 3×95# Power Snatch + OHS
  • 3×115# Snatch
  • 2×130# Snatch
  • E30S 10:00
    • 145# Power Snatch
    • 145# OHS

The every 30 second complex at the end got bad pretty early. After 4 I wanted to shorten it in half. Wouldn’t let myself though and made it all the way through. A lot of work on the wrists!

20:00 AMRAP

  • 3 Strict Ring Dips
  • 6 Deadlifts (135#)
  • 9 Weighted Step-ups/downs (40# sandbag)
  • 12 Russian KBS (53#)
  • 50m Sled Drag (25m down and back, 38# sled + 135#)

Wanted a longer workout where I could just keep moving. I wasn’t rushing anything, but kept everything unbroken. Finished 7 rounds plus 3 dips and 6 deadlifts. Walked about 400m after.

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Managed to get 14-13-13-14-13-13-13-14 on the reps.

Finished up with Crossover Symmetry Iron Scap (blue/purple).

At night I did DDP YRG Below the Belt.

Back Home

This morning before leaving the cottage I did DDP YRG Wake Up.

Went over CFi just before 2pm. Started with Crossover Symmetry Activation.

MAX set of pull-ups – 20

Shoulder Press

  • 10×45#
  • 5×95#
  • 6x6x115#

Could tell I hadn’t moved any weight in a week. This starts a new cycle of Smolov Jr. for shoulder press.

Clean

  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x85kg
  • 2x90kg
  • 1x95kg
  • 1x100kg
  • 1x103kg
  • 3x1x105kg

Felt pretty good considering I hadn’t squatted in a week.

10 Rounds

  • 100m Row
  • 1:00 Rest

Fun! I hit a pace of 1:19/500m in some of the last intervals. Hadn’t been within a few seconds of that before. My splits were: 16.8, 16.7, 16.7, 16.4, 16.5, 16.7, 16.7, 16.7, 16.4, 16.6. I’ll take that consistency any day!

Vacation!

Started a vacation today; 10 days off!

My back is a little tight from the deadlifts and all of the pulling in the muscle-ups yesterday. Walked 27 holes of golf today and then headed to CFi around 5:30. Warmed up with Crossover Symmetry Activation. I was planning on doing some heavy snatches and front squats, but after grabbing the bar I felt it wasn’t going to be a good day. So I did the WOD with the group.

12:00 AMRAP

  • 10 HSPU
  • 20 Pull-ups
  • 30 DB Snatches (40#)
  • 40 Sit-ups
  • 50 Wall Balls (20#, 10′)

Finished 1 round, plus the handstand push-ups, pull-ups, snatches, and 35 of the sit-ups. Should have tried to do my first 20 pull-ups unbroken.

Push Press

  • 3×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×185#
  • 3×195#
  • 3×205#

Thought about doing shoulder presses, but after a shoulder intense workout, figured it would be good to switch things up with some push presses since I haven’t done them in a long time.

Pretty happy about hitting that weight. Gets me back to the old 3RM I hit on blocks, dropping each rep at that time. So to hit it today, after the workout, from a rack, was a big step. After vacation I’m going to hit another Smolov cycle for shoulder presses.

Plus One Muscle-up

My hamstrings are spicy! Thrusters always seem to get me. Headed over to Bay City Survival Fitness at 1pm and started with Crossover Symmetry Activation.

Snatches

  • 45# Positions
  • 3×75#
  • 3×95#
  • 2×115#
  • 2×135#
  • 1×155#
  • 1×165#
  • 2x1x175#
  • 1-F-1 x185#

Was only planning on 4 singles with 175, but the first two felt good so I went for 185. I’ll take 2/3 over 90%.

E2M 10:00

  • 4 MU

Four unbroken is a new PR and I did it 5 times!

A few hours later I headed out to the garage. Hit the CS Activation again to prep my shoulders for 200 reps.

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

I hadn’t done this benchmark in over 2 years and I can always use the bodyweight work. It sucked, but I managed a 59 second PR with a time of 22:42 at a bodyweight 17 pounds heavier. Started out doing 5 pull-ups at a time and resting 10 seconds, but couldn’t keep that up and had to switch to alternating between 3s and 2s. Got through the pull-ups in about 8 and a half minutes. Push-ups pretty much went the same way except I wasn’t looking at the clock for pacing early on. I think it took me about 7 minutes (give or take) to knock out the push-ups. Sit-ups were slow, but didn’t stop. The air squats were so much harder than I was expecting. Every time I tried to speed up and knock out some fast ones I got a horrible burn in my quads. Even at the end, in the last 10 reps, I couldn’t speed through them. So nasty!

I hope Kevin doesn’t program anything pull-up related after 59 C2B, 20 muscle-ups, and 100 pull-ups this weekend.

Took about 10 minutes to catch my breath then got on the Air Dyne (AD2) for 15:00 at about 55%. Got 220 calories. Finished up with Crossover Symmetry Plyometrics.