Tag: Push Press

Almost a Week Off

Haven’t worked up a sweat since Friday when I ran on the treadmill. Had a long travel day on Monday, slept until 11:30 and was exhausted on Tuesday, and spent 11 hours at the golf course yesterday. Went to the 4:30 class today. Over 90° today, so welcome back!

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • 2:00 Double Unders (195)
  • 9:00 EMOM (alt)
    • 40′ Bear Crawl
    • 100m Run
    • 40 Jump Rope + 15 Double Unders

The 2 minute double under test was this week’s challenge at the gym. I got 81, then a couple of quick misses and finally the last 96 unbroken. PR by 4 reps for me.

Strength – Push Press

Supposed to warm-up and then do a 20 minute AMRAP @ 80%, with a maximum of 40 reps.

  • 5×45#
  • 5×95
  • 5×135
  • 4×165
  • 10x2x185
  • 5x4x185

In reality I should use 210 to be Rx, but I haven’t been lifting heavy and pretty much had the entire week+ off weights. I started off with my working sets at slightly faster than EMOM pace and felt fine with doubles. I noticed the rest of class was doing bigger sets and seemed to be pretty light, so I went for it with the sets of 4 at the same pace to finish at roughly the same time as everyone. Those 15 sets took me 13:27 and I think I could have done 10 sets of 4 to get in my reps. I did wear my belt for the working sets. I was soaked with sweat already.

Conditioning

  • 150 DU
  • 50 Sit-ups
  • 800m Run
  • 50 Sit-ups
  • 150 DU

Felt pretty good. Finished in 10:43.

25 Minutes of Exhaustion

Played a shitty round of golf yesterday and my legs were really sore. I guess walking helpd a bit. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 4 Sets
    • 10/10 One Arm Dumbbell Shoulder Press (30#)
    • 30s Hollow Hold
    • 30s Dead Hang

Conditioning

25:00 AMRAP

  • 10 Push Press (95#)
  • 10 T2B
  • 10 Goblet Squat Jumps (35# KB)
  • 10 Pull-ups

The Rx weight was 135#, which I never thought about attempting. I knew I could stick to push presses the whole way with 95 and probably keep them unbroken. I was right. My goal was to be able to split toes to bars up into 2×5 every round and do all of the pull-ups unbroken. Mission accomplished! I finished 9 rounds plus the push presses. Wore my gymnastics grips without using the finger holes so I could flip them around during the push presses. I’m still wiped the fuck out over an hour later as I type this. Really surprised and happy with how good my pull-ups have been feeling.

  • 100 calories Rowing

If that wasn’t enough we were also supposed to get in 100 calories. Jason and I swapped every 50 calories on the rower. Took me 2:30 to complete both sets, so got about a 3 minute rest between because of the extra time to swap in and out.

Poor Effort

Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 5 Set of Complex
    • 3 Tall Cleans
    • 3 Hang Squat Cleans
    • 3 Push Press
    • 3 Push Jerk
    • 3 Split Jerk

I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.

Weekly Challenge

  • 90s Assault Bike Calories
  • 90s Walking Lunges

Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.

Conditioning

  • 30 Burpees
  • 20 DB Snatch (40#)
  • 100′ Double KB Front Rack Walking Lunge (2×35# KB)

I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.

4x

  • 200m Run
  • 200m Walk

Fucking terrible! My calves were giving out in the last two runs.

An Even 20

Improvement today, but still didn’t feel up for swinging a club. I really wanted to get to the driving range. I’m golfing tomorrow if it kills me! Out in the garage in the evening, but trying to stick to the gym’s programmed workout.

Warm-up

  • 400m Run
  • 3 Sets
    • 20 H2H KBS (35#)
    • 5 Burpees
  • 400m Run

Accessory

E2M – 10 Sets

  • 30s Banded March (green + red bands, 55# plate)

Subbed this for 100’ Double KB Front Rack Carry (50#). I didn’t want that much instability for my back. I really wanted to try marching with the 100# sandbag, but my back didn’t feel comfortable trying to pick it up.

Conditioning

Running clock…

@ 0:00

  • 20 cal Ski
  • 300m Run
  • 20 American KBS (53#)
  • 300m Run
  • 20 cal Ski

@ 12:00

  • 30-20-10 Air Squat
  • 30-20-10 DB Push Press (35#)
  • 15-10-5 Burpee Step up/down (24”)

The first part felt really good. I probably could have tried the prescribed 70#. Finished in 6:03. In the second part I subbed in the squats and push press for DB thrusters and step up/downs for box overs. Already putting enough stress on my back. Finished at exactly 20:00 on the clock, so 8 minutes for part 2.

Mostly Burpees

Played an ugly 18 yesterday and of course walked. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 3 Rounds
    • 200m Run
    • 10 Shoulder Taps
    • 5 Ring Rows
    • 10 Pass Throughs (red band)

Strength

3 Shoulder Press + 4 Push Press

  • 45#
  • 95
  • 115
  • 125
  • 135
  • 145
  • 155
  • 165

Shoulder presses felt heavy today, but was not getting as much rest as I’m used to.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 6 Power Snatch (95#)

Started slow because I knew I wouldn’t be able to maintain a hard burpee pace for 8 minutes. Paid off in the long run and was able to but out my last 10 in under 30 seconds. Finished 6 + 10.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest

I did 20 rocks and 10 lifts each time through.

Worked on my handstand hold after class. When I started falling away from the wall I went with it and walked backwards. I find it easier than kicking up and walking in the normal direction, probably because of the comfort of feeling that falling feeling that way.

Two Sixty

Walked 18 holes on a great day for golf yesterday. Out in the garage tonight with Bryan. I warmed up with 3:00 Airdyne (0.92 miles). It’s MAX week!

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 2×195
  • 1×215
  • 1×235
  • 1×250
  • 1×260 (PR)

That’s now a total of a 15# increase during the program. Guess I’ll have to test out my push jerk (best was 255#) soon since the push press is now higher!

Accessory

  • 2×15/15 Pallof Press (CS Blue)
  • 3×20 Shoulder IYTs (CS Purple)

Didn’t realize until after the first set that the Pallof presses were supposed to be 3×8-10 so I changed to the 2 larger sets.

Conditioning

8 Rounds (Tabata Mash-up)

  • 20s Lateral Hops (12″ parallette)
  • 10s Rest
  • 20s Airdyne (legs only)
  • 10s Rest

For the first 4 reps or so I paused between jumps to get a feel for the height and then the rest of round 1 and all of round 2 I rebounded. I was starting to gas, so for the next 4 rounds I did the pausing. Back to rebounded the full 2 last rounds to close it out. Stuck to legs only on the Airdyne because I want my upper body to be fresh for the bench press MAX on Thursday. I did 206 jumps and 107 calories on my AD2.

No Golf

It was raining this morning and forecast through the early afternoon, so I didn’t even head out the golf course. Decided to hit the 4:30 class. I was already starting to feel my shoulders last night after not lifting for a week, but it’s not any worse today.

Warm-up

  • 20 Jumping Jacks
  • 15 Toe Touches
  • 10 Air Squats
  • Bottom Squat Hold

Strength – Back Squat

  • 7×45#
  • 7×135
  • 6x7x185

Heavy enough for me at this stage and I could feel the tightness before I was even done.

Conditioning

  • 10-8-6-4-2
    • Power Clean (115#)
    • Push Press (115#)
    • Burpee
  • 1 Mile Run

I dropped with 1 power clean left for the 10-8-6 and then did the 4-2 unbroken. Probably should have pushed it, but didn’t want to be extremely gassed for the run. I think I was done somewhere between 5:00 and 5:30. The mile was slower than it should have been. Finished in 14:31.

Worked on handstand walking and free-standing handstand holds a little bit.

Back to the Bar

Didn’t touch a barbell for 7 days while gone, so wasn’t sure how today would go, which is pretty much the last heavy day before the deload week and then max outs. Bryan came over at 1:30.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×225
  • 2×245

  • 2×255

  • 2×265
  • 2×270 (PR)
  • 2×275 (PR)

Felt heavy on the way up and even at 255. Buckled in and paid attention to my setup and positions. Hit 265 much easier than last time and 270 was smooth too. Hitting 275 for a double is what my previous max was about 2 years ago.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 1×235
  • 1×245
  • 1×255 (PR)

Pretty smooth after the fight with this weight about 10 days ago. Wonder if not taking several little jumps helped with not burning out. Or the week of not touching a bar.

Conditioning

3 Rounds

  • 15 Pull-ups
  • 15 American KBS (50#)
  • 15 MB Cleans (20#)

I Go You Go style with Bryan, so 3 rounds each. All unbroken. We finished at 9:16.

Accessory

  • 3×15 Pallof Press (CS Blue)
  • 3×10 DB Side Raises (20-25-25#)
  • 3×10 DB Bent-over Side Raises (25-25-30#)

I did my accessories after he left and took my sweet time getting through them. They haven’t exactly been fun throughout the program, but I’ve stuck to it, only skipping them once or twice and I think it’s really paying off. I’ve already set some type of PR in all 3 of the presses. Looking forward to truly maxing out each lift.

That’s a wrap on week 10! The last 2 weeks only have 3 workouts per week.

More PRs

Finally got to golf yesterday. All The Things are sore from the 30 minute EMOM we did on Sunday. I didn’t get in the pull-up workout for week 9 over the last couple of days, so I’m going to skip it and get on the with the next bench day. Too much going on before I leave for vacation on Saturday. Out in the garage with Bryan at 4:30.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×225
  • 2×245
  • 2×260 (PR)
  • 2x2x265 (PR)

I actually tried 270 on my last set, not 265, but Bryan helped out way too early so I’ll count it as another 265. I felt like I was going to grind through the rep, but who knows. Did 10 pounds more than I’ve done for a double.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 3×195
  • 2×220
  • 1×240
  • 1×252.5 (PR)
  • 1×255 (miss)

I had 3x1x240 planned, but felt good so went for it again and set the 2.5# PR over the last time. Look at this grind on the 255…

Accessories

  • 2×30 One Arm Farmer Carry steps (110#)
  • 3×10 DB Side Raises (20-20-25#)
  • 3×10 Bent over DB Side Raises (20-25-25#)

Conditioning

10 Rounds (5 each)

  • 10/10 DB OHS (50#)
  • 10 Burpees

Bryan cruised through his squats much faster than me. I did loosen up and get faster after the first round though. We finished at 12:10.

Fight Gone Really Bad

Went to the 4:30 class.

Warm-up – 2 Sets

  • 30 Jumping Jacks
  • 40 Air Squats
  • 20 Toe Touches

Strength – 5 Sets

  • 10 Reverse Hypers (140#)
  • 10/10 Suitcase Deadlifts (62# KB)

Class was doing 10×2 deadlift but I wanted no part in lifting that heavy shit.

Conditioning

“Fight Gone Bad” – 3 Rounds

  • 1:00 Wall Balls (20#, 10′)
  • 1:00 Sumo Deadlift High Pulls (75#)
  • 1:00 Box Jumps (24″)
  • 1:00 Push Presses (75#)
  • 1:00 Row for calories
  • 1:00 Rest

Didn’t realize the box jumps should have been only 20″, though I’m sure it wouldn’t have made that much of a difference. My scores per round were 109-92-90. Only a ranking of 66 on BTWB. Not a good effort. First time doing a legit FGB though. Got 32 wall balls in round one, then 24 and 23 I think. I hate SDHP and tried to be careful with my back. Box jumps were slow, but at least I jumped them all even though I don’t rebound anymore. The push press was much harder than I expected with that weight. Row just sucks at the end of 5 minutes and then one minute of rest goes by so fast.