Push Jerk

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.

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.

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.

Getting Better

I walked 18 holes yesterday, but still not feeling like myself. I’ve had this cough for a week now. My energy does seem to be getting better each day though. My biceps and lats are pretty sore from the bar muscle-ups on Sunday.

Out in the garage in the early afternoon. Haven’t done an engine workout since the 7th with this sickness. Warmed up with a 3:00 row for 706 meters.

Year of the Engine – Interval

8 Rounds

1:00 Row
3:00 Rest

Over two weeks ago for 10x 1:00/2:00 I held a 1:34.9/500m pace, so I knew I could go faster with this being rest and fewer rounds. My goal was 1:32-1:33/500m.

Really surprised myself with this effort actually because I’m not 100%. Got 325-325-324-324-324-324-325-325 meters.

Went to the 4pm class.

Warm-up

3:00 Assault Bike (30 cals)
PVC Passes
Burgener Warm-up

Weightlifting

High Hang Power Snatch + Hang Power Snatch + Power Snatch

2×75#
2×95
2×115
2×135

Paused in both hang positions. Wasn’t going to push it today. Worked up a good sweat still though.

Conditioning

I went over to the dumbbell rack and did some single arm push jerks to warm-up so I wouldn’t have to mess around with a barbell since mine was already set from snatches.

Single Arm DB Push Jerks

5/5 @ 30#
3/3 @ 40#
3/3 @ 50#

21-15-9

Push Jerks (135#)
Burpees Over The Bar
Toes-To-Bar

I wasn’t sure how the push jerks would feel, so I went in with a plan, knowing I might have to back off. Ended up sticking with the plan and did 9-7-5, 9-6, and 9. After the first round of jerks, I was already having a hard time breathing with this sickness. So I had some epically slow ass fucking burpees, even stepping back in to most of them! I think the 21 took me around 2 minutes!! I was hoping I could use the same sets on T2B but decided against that as soon as I got done with those first burpees. I just tried to be quicker between sets. Did 6-5-5-5, 5-5-5, 5-4. Finished in 9:41. Would be a good one to try again when I’m feeling like myself.

Left Calf Issue

Kind of surprised I didn’t feel rougher from Sunday’s barbell carry. Still need to get to bed earlier though. My back seems a little tight from all of the bending over while trimming bushes last night. Shortly after noon I pulled the rower out to the back patio.

Year of the Engine – Interval

5 Rounds

4:00 Row
1:00 Rest

My goal pace was 1:49/500m. Went 1,102 – 1,101 – 1,102 – 1,102 – 1,102 meters.

2019-06-11-row

Went to the 4pm class.

Warm-up

3 Sets

10 Reverse Hypers (140#)

3 Rounds

30s Assault Bike
30s Rest

3 Rounds

5 Strict Pull-ups
10 Hand Release Push-ups
10 PVC Passes

Push Jerks

5×45#
5×95#

Conditioning

5:00 AMRAP
- 100 Double Unders
- 20 Burpees
5:00 AMRAP
- 5 Push Jerks (135#)
- 10 Pull-ups
2:00 Rest
5:00 AMRAP
- 100 Double Unders
- 20 Burpees
5:00 AMRAP
- 5 Push Jerks (155#)
- 8 C2B Pull-ups
2:00 Rest
5:00 AMRAP
- 100 Double Unders
- 20 Burpees
5:00 AMRAP
- 5 Push Jerks (185#)
- 3 Muscle-ups

In the first AMRAP I got through 1+114. In the second AMRAP I did 2×5 for every round of pull-ups, getting 4+13. In the third AMRAP near the end of the second set of dubs, my left calf area started to feel weird. I made it through 1+108. In the fourth AMRAP I wanted to stick to sets of 4 chest to bars. In my second set of push jerks, my left calf gave out, so I modified the rest of the workout. I ended up doing 1 full round, 3 push jerks, and then 6×4 C2B. For the fifth AMRAP I did burpees the entire time, which was horrible. I got 63 reps. Finally to finish out in the sixth AMRAP, I did sets of 3 muscle-ups and got through 6 sets.

The muscle-ups felt good considering it was after 25 minutes of work with both types of pull-ups and I hadn’t done any on the rings since the Open because of my right shoulder. Was never really in danger of missing any, though the dip was getting hard. I wore grips for the pull-ups and C2B and then thought I might rip during the last few sets of muscle-ups because I wasn’t wearing grips. I never wear grips for the rings, but this workout was a different beast. I did 48 pull-ups, 32 chest to bar pull-ups, and 18 muscle-ups. Great gymnastics volume for one workout. Oh yeah and how could I forget 125 burpees!

I really hope I didn’t do anything serious to my leg. If I can walk and swing my plan is to golf the next two days.

I also mowed the lawn and then noticed it was my highest stain day on WHOOP, already at 8pm.

Mostly Modifications

Walked 18 on Wednesday and planned to golf yesterday as well, but a storm was coming so I didn’t bother going to the course. Sure enough, the storm missed us. Then I planned to workout later in the day, but I wasn’t feeling it so I took a complete rest day and didn’t feel one bit guilty about it. Some days the body needs that. I was out in the garage before noon today.

Year of the Engine – Interval

6 Rounds

3:00 Row
1:00 Rest

My pace was aggressive for the minute rests and the last three rounds were a battle. Got 835-835-836-835-835-835 meters. Might be the hardest effort I’ve put in to some of these intervals actually; I was pretty shaky when I got off the rower. Could also mean I need to get my nutrition back on track. My goal pace going in was < 1:48 and it was a success.

Went to the 4:00 class.

Warm-up

Got there early to do some posterior chain shit.

2 Sets

15 Reverse Hypers (90#)
10/10 Single Leg Lateral Step-ups (30″)

3 Rounds

200m Run
5 Air Squats
5 PVC Passes
5 Wall Balls (20#, 10′)

Conditioning

3 Rounds

3:00 AMRAP
- 200m Run
- Max Push Jerks (95#)
1:00 Rest
3:00 AMRAP
- 200m Run
- Max Power Cleans (95#)
1:00 Rest
3:00 AMRAP
- 200m Run
- Max Russian KB Swings (70#)
1:00 Rest

It was programmed to be 15 cal Row, 15 cal AB, and 200m Run in the 3 different rounds, but I took the option to run them all and work on a weakness. Was able to keep a pretty steady pace on the runs, with 55-60 seconds. The push jerk Rx was 135, but it’s much easier to just use one bar, not have to change plates, and that would get heavy real quick when doing it for about 6 minutes total in this workout. I swapped in the power cleans instead of Sumo Deadlift High Pulls too because I I think it’s a stupid movement with way too much risk of back and shoulder injuries. The heavy Russian swings actually felt good other than the tear on my right hand. I was able to get 335 total reps.

So Much for Shoulders

Walked 18 holes in the cold yesterday and got more sleep last night after WHOOP told me I needed 9 hours. I haven’t been getting 8+ every night since my Utah trip, so I’d like to get back on track. Around noon I pulled the rower outside and did this on the back patio.

Engine Builder – Interval

3 Rounds

2k Row
3:00 Rest

Almost 2 months ago I tried to hold 1:50/500m for a 3k + 2k with 3:00 rest but couldn’t maintain for the final 1k. How far has my conditioning come? Could I make it through all 6,000 meters at that pace?

Yessir! My times were 7:19.9, 7:19.7, and 7:19.7. I really had to push over the last 1,200 meters.

Went to the 4pm class and got there a little early for some rehab stuff.

Accessory

2 Sets

10/10 Lateral Step-ups (30″)
10 Back Extensions

Warm-up

400m Run
15 PVC Passes
10 Pause Shoulder Press (45#)
10 Pause Split Jerk (45#)
5 Power Cleans (45#)
5 Push Jerks (45#)
5 Power Clean & Jerks (95#)

Weightlifting

E2M – 10 Rounds

10 cal Assault Bike
2 Power C&J

Fatigued lifting! For some reason I was thinking this was only 5 rounds, so I was almost to my goal weight in the 4th round. A bunch of other people made the same mistake and the morning class actually only did 5 rounds! So I didn’t go as hard on the bike from the 4th round on. I did 135, 165, 185, 205 (6 sets!), and 225. All push jerks until the last set when I did split jerks. I think I belted up starting with the 205. I went straight from the clean into the jerk, without the pause and reset, on everything until the 225.

Conditioning

2 Rounds – EMOM 4 Burpees

50 Push Jerks (95#)
25 Toes-To-Bar

When I saw this workout I thought I’d try the Rx+ 115#, but after the mistake on the lifting I changed back to the Rx weight and was glad I did. It was horrible going between burpees and jerks with no rest for the shoulders. I did something like 20-13-9-8 in the minutes and those were not all unbroken sets. I had enough time to get in 5 T2B, then did 5-5 in each of the next two minutes. I took advantage of a little rest before burpees and then did a set of 10 in each of the next three minutes, resting with whatever time I had left. I did 5-5 in each of the next two minutes. Shoulders were completely rocked. Then I did 2×5, and 3×5 on my T2B. I could have pushed more on the T2B in both rounds of the workout. I was done in 12:53.

Double Ladder

On Wednesday I woke up pretty sore in my lower body and felt it in my chest at night. Walked 15 holes of golf before getting rained out. Still a little sore yesterday and walked 18 holes. Seemed like I tossed and turned a lot last night, but felt good by the time I headed out to the garage before noon.

Engine Builder – Speed

6 Rounds

3:00 Bike
1:00 Rest

Hold 81-83 RPM most of the time. I got 105-108-105-106-109-109 calories and 1.22 – 1.23 – 1.21 – 1.21 – 1.24 – 1.23 miles (1,963 – 1,979 – 1,947 – 1,947 – 1,996 – 1,979 meters).

Warm-up

600m Run
Burgner Warm-up (PVC & 45#)

Weightlifting

High Hang Power Snatch + Hang Power Snatch + Power Snatch

It was more like a tall snatch than a high hang, which is weird for powers, but I didn’t want to squat with my back and so many snatches from the ground coming up in the workout.

Conditioning

12:00 AMRAP

10-9-8-7-6-5-4-3-2-1
- Power Snatches (75#)
- Burpees over the Bar
10-9-8-7-6-5-4-3-2-1
- Push Jerks (115#)
- T2B

Again, I did all powers when I guess they were supposed to squat all the reps. I never dropped the bar during any sets. I finished the first couplet in 7:36 and added the weight to one side while Casey helped with the other side. I also pulled the tape off my thumbs. I got through the round of 10s, 9s, 8s, and then 7 jerks plus 3 toes to bars. I went 5-5, 5-4, and 4-4 on my toes to bars, mostly because my lungs needed a break. So 174 reps in total. Felt really humid in the gym today.