Push Press

Restarting Swing Man

Sunday was a long day in the work shop, so we worked out to start the week.

Swing Man Golf

3 Sets

4/4 Decline Chest Fly to Triceps Extension
4/4 Cross Body Lat Pulldown
4/4 Wood Chops
4/4 Lateral Raises – Back/Deltoids/Biceps
4/4 Incline Chest Fly

Since I was sick for a week and a half it took us awhile to get back to this golf stuff. This time we did it slow and “heavy” like we were supposed to.

Conditioning

4 Rounds (IGYG per movement)

6 Burpee Box Get Overs (44″)
10 Back Squats (65#)
12 Push Press (65#)
12 Twisting Lunges (15# DBs)
20 Dead Bugs (8# DBs)

It took us 23:05.

Moving Sand

On Saturday we spent about 2 hours hauling sand and then I mowed the lawn. That was enough for the day.

On Sunday morning I did more yard work, we had some plans, and we got out in the garage around 4:30 to start a workout. Neither of us were in to it and we decided to go for a walk instead, which was about 2.7 miles. Bodies just needed a break I think.

Yesterday I walked 18 holes on the golf course. In the evening I made 10 more trips carrying two 5-gallon buckets of sand to the dumpster, which was done in less than 30 minutes.

We really haven’t worked out since Friday! Up near my hip socket started feeling weird today around 3pm when I was sitting at my desk.

Warm-up

5:00 BikeErg (2,041m)
80′ Lateral Monster walks
80′ Monster walks

Strength

Push Press

10×45
5×95
3×125
3×145
3×165
2×165

I was supposed to be doing a 10:00 EMOM of 3 reps, but I only got through the first set and then on in the second set I had some shooting pain from that left leg. So after pouting a couple of minutes I sat down and worked my shoulders

6:00 EMOM

5 Seated Dumbbell Shoulder Press (50#)

Conditioning

27-21-15-9

cal BikeErg
Push-ups

Was supposed to be deadlifts with 225 (planned to scale back to 185), but I could feel my leg when I tried a couple reps with 95 pounds. So I decided to use the bike. Was able to go unbroken on the push-ups and finished in 5:01

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

Been a long time since we’d done this one and it showed. Took me 6:43.

Back

3 Sets

12 High pulley underhand row (double handle, 93-82-82#)
12 Incline DB Row (35#)

3 Sets

12 Incline Straight Arm Pulldown (60#)
12 Incline Lat Pulldown (forward facing, 93#)

I’m going to sit here and hit my leg with the massage gun. I really hope this isn’t some new injury. Maybe some kind of pinched nerve from sitting all day.

Quick Partner Intervals

I was whooped last night! Out in the garage at 4pm.

Warm-up

2:00 SkiErg (404m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
Dead Hang / Shoulder Stretching
8 DB Thrusters (15#)
8 DB Thrusters (25#)

Conditioning

8 Sets (each, IGYG)

12 cal BikeErg
10 DB Thrusters (35#)
8 Burpee Box Jump Overs (20″)

The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.

Strength

Push Press

5×45
5×95
5×135
3x5x155

The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.

Midline

2 Rounds

30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
10s Rest
30s OH Leg Lifts (12# DBs)
10s Rest
30s Jack Knife (12# DB)
10s Rest
30s V-sit Up and Over DB
10s Rest

Did two rounds today instead of three since the other stuff took awhile. I got 17-13-16-30 both rounds.

Friday Hour

My abs are finally not sore! My shoulders, upper back, and triceps are feeling the Murph prep though and my knees feel a bit odd today. Out in the garage at 4pm. I did some PVC passes to loosen up a little.

Back

3 Sets

15 Seated Wide Grip Horizontal Row (93-104-104#)
15 Incline Back Fly (20# DBs)

3 Sets

15 Seated Double Handle Row (104#)
15 Incline DB Row (30# DBs)

Higher rep back work to help with Murph volume.

Conditioning

50 Sit-ups
50 Handstand Push-ups
50 Sit-ups
50 Push Press (95/65)
50 Sit-ups

Heavily modified Mayhem workout, which was 30 GHD sit-ups throughout and had the push presses first. I knew doing the HSPU second would have been a disaster. I hoped to be able to do 5×10 on the HSPU but in the second set I quickly realized that would be a bad choice. I did 10, 5×6, and 2×5, taking over five minutes to get through them! For the push presses I was able to gut out 5×10. Nice to get a barbell back in our hands for pressing when it feels like we’ve used the dumbbells a lot lately. Finished in 14:29.

Everything done in under an hour and it was one of those workouts where lifting my arms in the shower after was a struggle.

Tri-ing Interference

My quads and ass are barely sore anymore. Still can’t believe I wasn’t destroyed from Saturday. I guess all the other lunges and single leg work is paying off. Out in the garage at 4pm.

Warm-up

10:00 Airdyne

Went 202 cals and 5.01 km.

Strength

5 Sets

5 Deficit Strict HSPU (0, 1.75, 3, 3.75, 4.5“)
15 Front Raises (8#)

The most I’ve ever done for a one rep deficit was 11.5 inches, several years ago. A couple of weeks ago I did 10 reps at about 4 inches, so this was disappointing. I wonder if I don’t have my hands as wide when I’m on stacked plates, which would make it a lot more difficult. I’ll have to play around with it.

Conditioning

30-20-10 Burpees
30-20-10 Push Presses (75#)
60-40-20 DU

In those first few push presses I could feel it was going to be terrible. Triceps were already blown up. I used a rack so I wouldn’t have to pick the bar up off the ground and I managed to stick to all sets of 10, resting the barbell on my back in two of the three breaks. Never missed a double under and finished in 8:39.

Midline

3 Rounds

45s Lying Leg Lifts
45s Turtles (Heel Touches)
45s Hollow Hold
45s Russian Twist
1:30 Rest

I had to do scaled hollow holds after round one and didn’t use any weight for the Russian twists. Been two months since I’ve done any ab work like this!

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.

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.

Push for the W

My quads are pretty damn sore from Sunday. Went to the 4pm class.

Warm-up

2:00 Row (40 cal)
2 Rounds
- 10 PVC Passes
- 5 Kip Swings
- 10 Air Squats
- 5 Shoulder Press (45#)
Push Press
- 10×75#
- 5×95

Conditioning

5 Rounds

10 Push Presses (115-125-145-165-175#)
10 T2B
15 cal Echo Bike
1:30 Rest

My rounds were 1:33, 1:40, 1:45, 2:07, and 1:48 to finish at 14:53. I phoned it on in the 4th bike knowing I needed to save some energy for the final round of presses. I was able to do the first 4 rounds with quick TnG reps. In the final round I had to start pausing and reset after the 7th rep. It got tough! All toes to bars were unbroken and without wearing grips. I was planning on going up 10 pounds every round to finish with 155, but then I saw Weston jump to 135 on the 2nd set so I had to catch up and push for the W.

EMOM: 5 Pike HSPU (feet on 30″ box, thick mat for hands and head)
150 H2H Russian KB Swings (53#)

This was programmed to be five handstand push-ups every minute and 150 American swings with 53 pounds. I have a bunch of stitches in the top of my head, so real HSPU were out of the question. I turned this into a 6 round workout of 5 and 25, which had me finish at 5:51.

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!

The Right Scales

Yesterday I had sore calfs, abs, and pecs. Getting sore abs from toes to bars is a rare treat. I’m a little confused why my pecs are so sore, but maybe from doing the larger sets of T2B combined with the wall balls, because when I simulate the motion of both movements I feel it. Walked 18 holes on the golf course. Today all that stuff is still sore, plus my lats. Out in the garage at lunch.

Year of the Engine – Polarized

33:00 Airdyne

**Endurance with 7s sprint @ 7, 14, 21, 28

Earned 946 calories over 19.65 km and probably could have filled a bucket with all of my sweat. Later I went to the 4pm class.

Warm-up

2 Rounds

15 Air Squats
10 Russian KBS (44#)
20 PVC Pass Throughs
5 Shoulder Presses (PVC)

Strength

Push Press

10×45#
5×95
5×125
5×155
5×185
3×205
1×220
1×235
1×245

I belted up for 205 and above I think, maybe even the 185. Still got it! I was hoping to hit at least 235 today and the 245 even felt good. That’s only 15 pounds under my all-time best and I haven’t been doing much heavy overhead pressing. The bench press work probably has some decent carry-over.

Midline

5 Sets

10 Sit-ups

In between some of the push pressing.

Conditioning

50-40-30-20-10 Front Squats (45#)
50-40-30-20-10 Russian KB Swings (53#)
2 Legless Rope Climbs (13′)

The Rx was 75# front squats, American swings, and 1 rope climb, with an 18 minute time cap. There was no way I was attempting Rx for 150 front squats and I figured the empty bar would challenging enough. I did my rounds as 30-20, 25-15, 18-12, 20, 10. I think I’m retired from American swings with my back, so I did the Russians all unbroken. Since I was scaling two movements I went for the Rx+ of 2 rope climbs and decided to make them harder by not using my legs since it was only 10 reps. Barely finished at 17:55. I made the right scaling decisions.

Tuesday Duathlon

My hips and legs are a little sore from the squats. Got a really good night of sleep though.

Engine Builder – Endurance

40:00

2 Mile Run
20:00 Airdyne

Instead of doing a straight 40 minutes on the Airdyne I thought I’d take advantage of the nice weather. Before lunch I ran a loop around the neighborhood and then jumped right on the bike. My heart rate was stable through the transition between running and biking. The run ended up being 2.08 miles according to RunKeeper and took 20:21. I went with an even 20 minutes on the Airdyne for 7.17 miles and 532 calories.

Went to the 4pm class.

Warm-up

2 Rounds
- 200m Run
- 10 Hand Release Push-ups
- 10 Push Presses (PVC)
3 Rounds
- 30/30s Banded Overhead Stretch
- 10 PVC Passes

Midline

5 Sets

40 Russian Twists (35#)

Worked these in between the first five sets of push presses. Forty reps is a lot!

Strength

Push Press

5×45#
5×95
5×115
5×135
5×155
5×175
5×195

Wasn’t sure if I should go again after the 175. I got out my belt, which helped a lot and the weight felt a lot better.

Conditioning

5 Cycles

2:00 AMRAP
- 12 cal Assault Bike
- 8 DB Snatches (50#)
- MAX T2B
1:00 Rest

Was nervous about the snatches because that’s where I got my last minor back tweak. I started out HOT on the bike with RPMs up over 90 and the other rounds were in the 70-75 range. I got 25-17-16-16-16 for 90 total T2B.