Seven Triple Sevens

Warm-up

  • 5:00 BikeErg (2,484m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

5 Sets

  • 12 alt Box Step-ups (24″, 50# DBs)
  • 18/18 Landmine Curtsy Lunge Pulses (75#)
  • 16/16 Single Leg Banded Hamstring Curls (red)

This was pretty nasty. The step-ups were heavy for me and then the pulses are just a grind. I know 75 pounds doesn’t seem like much, but it’s a good burn. My ankles are raw from the band. Need to figure out a different way to do those single leg or just do both legs.

Conditioning

Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.

7 Rounds

  • 7 Push Jerks (155#)
  • 7 Pull-ups
  • 7 Burpees

I saved this one from BTWB a couple of weeks ago. Just over a minute for round one and I could tell it was too fast. I tried to slow down my burpees to recover for each round of jerks because I knew I was losing them. I nearly failed my final three reps in the last round and they were ugly back breakers with a deeper redip to lock out the bar. Finished in 8:56. That was a good one. Pull-ups were all unbroken without a problem.

I Was the Nail

Yesterday I walked 18 holes. My ass has been sore from the back rack reverse lunges. Worked out at 4pm today.

Warm-up

  • 10:00 BikeErg (4,665m)
  • 80′ Lateral Monster Walks (ankles)
  • 80′ Monster Walks (ankles)
  • 20 PVC Passes
  • 5 Power Cleans (45#)
  • 10 Front Squats (45#)
  • 5 Push Jerks (45#)
  • 10 Kip Swings
  • 3 Power Cleans (95#)
  • 6 Front Squats (95#)
  • 3 Push Jerks (95#)
  • 6 Kip Swings

I used the black band today since the hip circle is awkward to walk with around my ankles.

Conditioning

Almost “Hammer”
5 Rounds, each round for time

  • 5 Power Cleans (135#)
  • 10 Front Squats (135#)
  • 5 Jerks (135#)
  • 20 Pull-ups
  • 1:30 Rest

Being a hero workout you have to suspect this would be bad. I underestimated it and went out too hot. My times for the first four rounds were 1:34, 1:43, 1:59, and then holy fucking shit 3:48!! I clearly died in round four. After nine reps in the final round my back popped and I was done for the day. FUCK!

I went unbroken on the barbell with 7-7-6 pull-ups for three rounds. In the fourth I did single cleans, took a break after 6 front squats, and almost missed the first jerk so I had to drop the bar and rest again. I started with four pull-ups and took so much rest between sets of twos to get the rest of the way. I thought about quitting right there and should have, which would have saved my back for another day.

I went down in to the reset position on the ground for a few minutes as has become the norm whenever this happens now. After that I was walking around and it didn’t feel bad, so hopefully I’m ok tomorrow. Skipped the ab work.

Surprising DT

I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.

Warm-up

  • 7:00 BikeErg (3,581m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 6 Deadlifts (45#)
  • 4 Hang Power Cleans (45#)
  • 3 S2OH (45#)
  • 6 Deadlifts (95#)
  • 4 Hang Power Cleans (95#)
  • 3 S2OH (95#)
  • 6 Deadlifts (135#)
  • 4 Hang Power Cleans (135#)
  • 3 S2OH (135#)

Conditioning

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 S2OH (155#)

I’ve been working on a post for nick.blog about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.

Here are my previous results for this workout.

  • 8:36 – 2017/04/30
  • 10:02 – 2016/06/12
  • 10:35 – 2014/11/11
  • 11:48 – 2013/05/10
  • 14:40 – 2013/02/15

Accessory

3 Sets

  • 12 Tricep Push Downs (50-50-55#)
  • 12 Seated Incline DB Curls (30# DBs)

3 Sets

  • 16 alt Cross Body Curl w/ Twist & Negative (30#)
  • 12 Rope Tricep Push Downs (55#)

3 Sets

  • 10 Hammer Curl to Shoulder Press (30-30-35# DBs)
  • 10 Standing French Press (50# DB)

My biceps are weak!

Heavy Ankles

Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,076m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Monster Squats
  • 2 Sets
    • 20 Lateral Hops
    • 10 Tuck Jumps
  • Calf Stretching
  • 10 Shoulder Press (45#)

Strength

4 Sets

  • 12/12 Single Leg RDL with foot on wall (53# KB)
  • 10/10 Weighted Step Downs (15”, 40# DB)

Nice little combo.

Conditioning

  • 4:00 AMRAP
    • 30 Double Unders
    • 10 Push Jerks (95/65#)
  • 4:00 Rest & Repeat

I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.

Midline

4 Sets

  • 10 Hanging Leg Raises (5# ankle weights)
  • 10 Pike-ups (5# ankle weights)
  • 15/15 Mountain Climbers (5# ankle weights, feet elevated)
  • 10/10 Partner Banded Rotations/Holds (red)

I wore my new five pound ankle weights through the entire thing. Just gross.

First Back Squat Since December

Another early night in bed and another night getting a lot of sleep. Maybe I’m on to something. Out in the garage at 4pm.

Warm-up

  • Steamboats

Strength

  • 10 Back Squats (45#)
  • 5/5 Landline Rows (45#)
  • 10 Back Squats (95#)
  • 5/5 Landline Rows (65#)
  • 5 Sets
    • 10 Back Squats (135#)
    • 5/5 Landmine Rows (75#)

I haven’t done a back squat since December 23rd! Body didn’t know what to do, especially for 10 reps.

Update: not entirely true because I did light Bear Complex two weeks ago, which involves a thruster from the back.

Conditioning

3 Rounds

  • 20 Push Jerks (75#, from the rack)
  • 20 Russian KBS (53#)
  • 20 HR Push-ups
  • 20 Plank Jumps

I did the jerks unbroken in the first two rounds and then rested it on my back after 10 reps in the final round. The push-ups got a lot harder than I expected. I think I started out 2×10 and then 4×5 the other rounds. Finished in 8:42.

Also did some floor and banded rehab, which I’ve been slacking on.

Press Everything

Nothing is bothering me from yesterday’s workout. Went in around 3:20 to do Molly’s workout.

Bench Press

  • 10×45#
  • 10×135
  • 8×185
  • 8×205
  • 6×215
  • 6×235
  • 4×255

That’s a new 6RM, which I’ve never really gone for and matches the 4RM I set on December 3rd.

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×150

That’s only 5# shy of my best 5RM. I put my belt on for the last set.

Push Press

  • 3×185#
  • 3×205
  • 3×215

Tightened the belt for the second set and then the rest of the overhead lifting. Just 10# shy of my best 3RM.

Push Jerk

  • 2×225#
  • 2×335
  • 2×245

Second and third set felt better than the first. Matches my 2RM and only 10# shy of my 1RM.

Conditioning

16:00 EMOM (alt)

  • 12 cal Ski
  • 15 HSPU
  • 18 Push-ups
  • Rest

I was doing about ~1,300-1,350 cal/hr on the ski erg. Was able to do the first three rounds of handstand push-ups 8-7 but was really grinding and only got 5-5-3 for 13 reps in the final round. I did 12-6, 6-6-6, and two rounds of 5-5-5-3 for the push-ups. Pretty nasty workout after so much pressing the weights. I probably should have done 15 calories for a male, but I knew the HSPU would be the challenge and appreciated the extra rest.

100 Calorie Warm-up

My lats and upper abs are sore. Went to the 4pm class.

Warm-up

  • 100 cal Echo Bike
  • 4 Rounds
    • 10 Jumping Jacks
    • 10 PVC Passes
    • 10 Air Squats
    • 5 HR Push-ups
    • Front Rack Stretch
  • 3 Front Squats (45#)
  • 3 Push Jerks (45#)
  • 3 Front Squats (45#)
  • 3 Push Jerks (45#)
  • 3 Front Squats (95#)
  • 3 Push Jerks (95#)

I was there early so jumped on the bike before class.

Conditioning

15:00 EMOM

  • 5 Burpees over the Bar
  • 3 Front Squats (135#)
  • 3 Push Jerks (135#)

The Rx weight was 155, but I was having none of that. By using 135 I was able to keep a consistent pace with burpees and the barbell, getting over 30 seconds of rest every round. After 5 or 6 rounds I realized I could just go right from the third front squat into the jerk like I would with a C&J. Duh!

Accessory

5 Rounds

  • 15s Hollow Hold
  • 15s Rest
  • 15s Hollow Hold
  • 15s Rest
  • 1:00 Russian KB Swings (70#)

This was programmed as an alternating EMOM, but there is no way I can hold a one minute hollow five times. I broke it up and maximized a full minute with the kettlebell. I took a quick breather after 20 reps every round and did 33-32-32-32-33 reps for 162 total.

Bounce Muscle

I slept great again, but am already pretty sore from yesterday. Went to the 4pm class.

Warm-up

  • 3 Rounds
    • 10 PVC Pass Throughs
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
  • 7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (45#)
  • 5 Hang Power Cleans + 5 Front Squats + 5 Push Jerks (95#)

Conditioning

30:00 EMOM (alt)

  • 1: 7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (95#)
  • 2: 12 T2B
  • 3: REST

I scaled way back from the Rx weight of 135#. 210 reps with the barbell is a lot! I also cut back from 15 toes-to-bars to 12 and did 5-4-3 each round. 120 T2B in one workout is insane, let alone 150. I was double bounce muscle cleans, kept a really quick pace on my frost squats, and kind of a combination between push press and push jerk. Was able to complete the barbell complex in under 30 seconds each round. In round 7, the feel of it completely changed, especially with the overhead, but I kept up the pace. I work grips for the T2B and they felt pretty good throughout. I was able to do 15 unbroken at the end, so probably could have done all 15 with something like 6-5-4.

I have a feeling my body is going to be hurting for a few days after this.

Max Followed by Max

Out in the garage during lunch.

Year of the Engine – Rocket Race

15 Rounds

  • 1:00 Row
  • 1:00 Rest

On April 11th I did 15 rounds getting 303-304 meters and on June 4th I averaged 1:37.8 for 12 rounds. Today my goal was to go sub 1:38 and I averaged 1:37.5, getting 307-308 every round. Today was 67 total meters more than the 15 rounds in April.

Here’s a comparison of my heart rate with April 11th on the left and today on the right. Slightly better today at a faster pace, even with a bogus reading during the middle of the April attempt that would have made the average HR higher.

 

Went to the 4pm class.

Warm-up

  • 1:30 Row (400m)
  • 3 Rounds
    • 5 Double DB Shoulder Press (25#)
    • 5 Ring Rows
    • 10 Air Squats
    • 10 PVC Passes

Strength

  • 5 Push Presses (45#)
  • 5 Push Presses (95#)
  • 5 Push Presses (135#)
  • 5 Push Presses (155#)
  • 8/8 Kroc Rows (40# DB)
  • 50 Double Unders
  • 5 Push Presses (185#)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders
  • MAX Push Presses (205# – 5)
  • MAX Push Presses (155# – 7)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders

Belted up for the last 4 sets of push presses and every set was touch-n-go reps until the two max rep sets where I reset on each rep. The other movements were supersetted with the push presses and the two max rep sets were back-to-back, which was hard! Could have gotten more on the max sets, but would have risked over-extending my back.

Conditioning

10:00 AMRAP

  • 60 Air Squats
  • 50 Push-ups
  • 60 H2H Russian KBS (53#)
  • 30 Box Jumps (24″)
  • 20 HSPU
  • 10 Push Jerks (135#)

I swapped out 40 dumbbell snatches for the swings with my back as tight as it is. I sped up on the last 20 air squats, knowing that my legs would get a rest. Went 4×10 and 2×5 on the push-ups, 40-20 on the swings, 4×5 handstand push-ups, and 3-4 on the jerks. So three reps shy of finishing a full round. I was planning to bust out all 10 jerks, but that plan quickly went out the window when I picked up the bar!

Where Did That Come From?

I walked 18 holes yesterday. My biceps and lats are still sore from Tuesday. The muscle-ups on Wednesday may have contributed to that too. Out in the garage before lunch. Warmed up with a two minute row for 520 meters.

Year of the Engine – Rocket Race

18 Rounds

  • 15s Row
  • 45s Rest

This is the start of phase 3, differentiation, where we work on speed and power, now that we’ve built up a solid capacity. Looking forward to an even better engine!

There were some 20 second intervals in phase one with 1:40 rests, so I wasn’t sure what kind of pace to go for these. I thought 1:26-1:28/500m might be good, but was worried about the short rest. Since there is a minimum interval time of 20 seconds on my rower I set it for 20/40, didn’t use the first interval, and waited until there was 16 seconds left before I grabbed for the handle each time. This makes the average pace and stroke rate useless though. My meters were:

82-84-85-83-86-88-86-86-87-
88-86-87-87-87-87-87-88-88

As you can see it took several intervals to get a feel for the short time duration. After finding myself, I was hitting 1:21-1:23 by the fourth pull and holding it. Using the pace calculator, 86-88 meters would be an average pace of 1:25.2-1:27.2, so I was pretty close with my guess. On BTWB I saw a guy, who I consistently beat on every other type of interval, post an average of 107 meters for this. Come on buddy, that would be an average pace of 1:10/500m!!! Not a chance. If I started at the beginning of the 20 second intervals, stopped at 15, and included the rollover meters I would have done that, so that’s probably what he did.

Went to the 4pm class.

Warm-up

  • 16 cal Assault Bike
  • 2 Rounds
    • 20 PVC Passes
    • 8 DB Shoulder Presses (25#)
    • 10 Ring Rows

Strength

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 3×135
  • 1×150
  • 1×160
  • 1×170
  • 1×180

Going in I was hoping to hit 165 pounds because I haven’t done much shoulder pressing in the last two years. Basically since I hit my all-time best of 185 I haven’t had an estimated max come close to that, as you can see below.

last-2-years-shoulder-presses.png

I have no idea where this 180 lift came from, but it sure was a nice surprise. Must be a lot of carry-over from the bench program. That last rep may have gotten my back though, with over-extension, even though it went up pretty smooth. Should have wore my belt! Hopefully I’m ok when I wake up tomorrow.

Conditioning

E3M – 6 Rounds

  • 10 Push Jerks (115#)
  • 10 Pull-Ups
  • 10 Handstand Push-Ups
  • 10 Power Cleans (115#)

We did something very similar almost 4 months ago and it wrecked me because I increased the reps by one each round! It was jerks, t2b, hand power cleans, and HSPU. Today actually had SDLHP, so I subbed in power cleans since I’m not risking a shoulder impingement on that stupid movement. This time instead of cutting back to 95# and increasing the reps by 1 each round I stuck to the Rx weight.

My goal was to do everything unbroken. I didn’t even come close! After 3 rounds I took the tens off and was down to 95#, just in time to start round 4. Then I was off pace the rest of the way. I was able to do every set of pull-ups unbroken, but the quick turn-around from jerks to HSPU is what really got me. They were so slow and then I had to start breaking them up in the 3rd or 4th round. I did a whole bunch of singles on the cleans because I was so blown. I kept going to finish my full 6 rounds after the clock, so it was probably 19:00-19:30. I should have gone 95# the whole way like last time.