Wasn’t sure I’d make it to the 10am when I woke up, but I did. Couple beers do me in these days. #weaksauce Felt better after an hour and made it in. My back feels fine today but my ass and hamstrings are sore. Shoulders are a little tight too.
Strength
2 Shoulder Press
+ 2 Push Press
+ 2 Push Jerk
Felt weak for sure. Went 45-75-95-115-135-145-155#.
Conditioning
7:00 AMRAP
5 Push-ups
5 Power Cleans (115#)
5 Box Jumps (24″)
Cruised through at an easy pace and finished 7 rounds plus the push-ups and cleans.
Gymnastics
E30S 5:00
5 Ring Rows
Pretty excited when I tried a couple and could actually do them! Haven’t been able to any pulling like that in months with this shoulder.
Extra
1,000m Row
Easy pace. Finished just under 4:00.
Glad I made it in. Feels good to have moved and worked up a little sweat.
I need to just always put on the belt when getting up there. I overextended too much trying to hit that second rep with 175. Put the belt on, dropped down and was able to grind out the PR double. I really wanted that 175 double after hitting 3×170 not too long ago!
Conditioning
8 Rounds
6 Push Presses (95#)
8 Burpees
10 GHD Sit-ups
Longer than expected, but the burpees and GHD sit-ups slow down significantly. Finished in 11:01.
Midline
6 Rounds
20s Bicycle Crunch
10s Rest
20s Plank
10s Rest
Can’t remember the last time I did those crunches. I did the planks on my hands and really tried to lean out forward to get some extra wrist work.
Weightlifting
Asked Alex if he wanted to work up to a quick snatch before he had to coach the next class. Got after it! All into the full squat.
2x3x45#
3×95
3×115
3×135
2×155
1×175
1×185
1×195
1×205
Missed 215 twice
Felt great and really snappy. Was really trying to be aggressive with the lockout because that’s where I seem to fail when it gets heavy. On the misses it definitely didn’t have the same feel. My back was feeling it a little bit from that shoulder press too and I can get loose at it gets really heavy. Any day I hit 200 or more is a good day though. Today it just happened to be enough to match my bodyweight. I was going to drop to 185 just to end on a make but I felt a little tweak in my back as I was twisting to put a couple plates away. Called it quits instead of risking it.
Felt a little sore in my legs a couple of times today. Maybe from all of the jump rope yesterday after heavy doses of dubs and step-ups on Sunday as well? Went to the 4:30 class.
Warm-up
Crossover Symmetry Activation
Bottom Squat Hold
400m Run
Push Press
5×45#
5×95
5×115
5×135
Not as “nice” today but still in the 40s. Storm on it’s way though to send us back to reality.
Strength
12:00 EMOM (alt)
5 Push Press (155#)
10 Wall Balls (30#, 10′)
Not bad.
Conditioning
6 Rounds
8 Plate Snatches (45#)
8 OH Walking Lunges (45#)
16 Sit-ups
Never stopped or rested. Finished in 6:22. Remembered to get out my AbMat pad too. So much better not sliding all over the place.
Gymnasty
Couldn’t do the pull-ups or ring dips that were programmed so worked on my own things.
5 Sets
5 Ring Swings
5 Strict HSPU
I can’t believe how much more I’m able to open up my shoulders in the back swing compared to just 2-3 weeks ago! Alex said it looked like I had wings.
I had done 170 pounds for a double at some point, seems like about a year ago. Gives me an estimated max around 180, which would be a 5# PR. The most I had done for a triple since using BTWB was a week or two ago with 162.5, so not sure if the 165 was really a PR or not.
Conditioning
7 Rounds
30 Double Unders
8 Power Cleans (95#)
8 Push Presses (95#)
My goal by choosing 95# was not to put the bar down. My cycle times got a lot slower from the first round to the end, but mission accomplished. I missed 3 dubs; once in one set and twice in another. First two rounds were done in under 2 minutes, but the pace of cycling really slowed down and I had to take some extra breaths moving from the rope to the bar and vice versa. Took me 8:51.
Burn Baby Burn
8 Rounds (Tabata)
20s Bottom to Bottom Air Squats
10s “Rest” in a Bottom Squat Hold
Paced out of the gate much better knowing what was in store. Was getting 9 per round early on and was able to pick up the pace in the last few rounds even though my quads were burning something fierce coming out of the hole for those first reps of a set. Finished with 78 reps which is a +15.
Got in a little early to do some back mobility stuff.
Warm-up
5-4-3-2-1-1-2-3-4-5
Air Squat
Sit-ups
30/30′ Shuttle Jog (only there and back each round)
Nice warm-up to get the blood flowing.
Weightlifting
Tall Cleans
2x5x20kg
2x5x40
3×50
3×60
3×70
3×80
3×85
Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.
Conditioning
Partner Chipper
50 Box Jumps (30″)
50 Jumping Pull-ups / Ring Swings
50 American KBS (70#)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (95#)
50 Wall Balls (30#, 10′)
50 Burpees
50 Double Unders
We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.
Didn’t want to go heavy with my back still not fully recovered and I should be doing a lot more of these talls all the time. Held the bottom position for extra time on each rep as well as after standing up the last rep.
Conditioning
10:00 AMRAP
6 Power Cleans (135#)
6 Push Press (135#)
12 Ball Slams (25#)
Much harder than I expected, mainly because it was push presses I think; push jerks are a lot less taxing. I did the first 3 rounds unbroken, but then had to drop the bar with 2 push presses left in round 4. Then dropped the bar after 5 cleans and did the 1+6 for the other rounds. Finished with 6 rounds, 6 power cleans and 1 push press. The ball slams were destroying me. Not a very good effort.
Get Upside Down
5 Sets
30s HS Hold
30s Rest
Got up nice and close to the wall and was doing well at pulling one or both feet off.
Did some more mobility work on my back to finish up.
Feeling great other than this damn shoulder, so skipping the muscle-ups again this week.
Skill WOD “Be the Master of your Volume” Week 3 Day 2
Warm-up: 3 Rounds
10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 OHS (45#, jerk grip)
10 Bridge Rocks
Adjusted the warm-up again for my shoulder.
Mobility: 5 Sets
10s GHD Hanging Stretch/Bridge
Test Your Max
Dusty (program creator) finally got back to us on if we should scale or not. Said to go with the prescribed 70% deficit even if we have to break up sets a lot. So I went for it today.
2 @ 1.5″
2 @ 3.5
2 @ 6.5
4×6 @ 9
Max @ 9 (5 reps)
Took exactly 2:00 rest between working sets today. Didn’t have high expectations when I couldn’t even get 2 sets of 6 at 7.5″ in the first week. Blew my mind when I got the first set at 9 inches and then got the next 3 too. Almost had a 6th rep in the final (max) set. Still can’t believe it. These really make you focus on your kip, which has probably improved a lot in the previous weeks.
Intimidating!
Strength Accessory: 5 Sets
8 Seated DB Press (50#)
20 Barbell Hollow Rocks (45#)
Maxed out my adjustable dumbbells today and finally had to struggle a little bit on these seated presses. Took me just under an hour from start to finish with the warm-up taking a solid 15 minutes or more.
Went to the 4:30 class.
Warm-up
Jumping Jacks
Mountain Climbers
Push-ups
Air Squats
Strength – Push Press
6×45#
6×95
6×125
6×155
6×180
6×195
6×205 (PR)
That beats the 5×198 from about a month ago. Touch-n-go reps until the last 2 sets.
Conditioning
10 Rounds
10 Wall Balls (30#, 10′)
5 Burpees
Yuck! 50% heavier is a big difference. I wouldn’t want to many more than 10 in a row. Finished in 9:48 with all rounds of wall balls unbroken.
5 Rounds
6 Plate Snatches (45#)
6 OH Lunges (alt, 45#)
Went unbroken and never put the plate down. Finished in 2:35.
Feeling those lunges from Sunday and probably a little bit of the various squatting yesterday. Left shoulder is still funky. Out in the garage tonight since it was a busy day. Remember to heat the place up first. 🙂
Skill WOD “Be the Master of your Volume” Week 2 Day 2
Skipping the day 1 muscle-ups this week to see if my shoulder improves.
Warm-up: 3 Rounds
10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 Bridge Rocks
The wall walks bother my shoulder going through the middle so I put the bridge rocks in this week.
Mobility: 5 Sets
10s GHD Hanging Stretch/Bridge
Test Your Max
I didn’t feel the need to do a 1RM deficit again and eat up all that time so I did a few warm-up sets and then got right into working sets. These are all kipping handstand push-ups with a deficit.
2@1″
2@4
2@5.75
4×6@6.5
Max @ 6.5 (7 reps)
The prescription is working sets at 70% but I was lower than that last week and still had to decrease to get in the volume. Today I went another inch lower to start, which ends up putting me at 50%. Got all the working sets and an extra rep in that max set. I rested 2:15 between the working sets because I was late catching the clock on the first set so decided to stick with it. Felt much better about that! Here’s my first working set.
Strength Accessory: 5 Sets
8 Seated DB Press (45#)
20 Barbell Hollow Rocks (45#)
I have access to more dumbbell options at home so increased over the 40# I’ve been using. Found out these hollow rocks are indeed holding a barbell. Pretty interesting twist to them.
Conditioning
5 Rounds
25 Push Press (75#)
50 DU
Got this sucker from the “Light” category of the Beyond the Whiteboard Fitness Level workouts. High reps at low weight was a nice challenge for me. Cool combo with push press using a lot of calves, which also comes into play with the jump rope obviously. Then both fatigue the shoulders.
I got the new RPM handles for my jump rope and it came with a bare wire cable, so I figured I’d try it again. Yesterday was the first working trying it out and the result was very disappointing. So today I went back to the old handles that have a coated cable. Like night and day and it doesn’t hurt like a bitch if you miss. I will be swapping cables on those new handles for sure.
I only had 3 misses on dubs. Went 43-7, 8-42, 7-43, and the last two rounds unbroken! I broke up the push presses into 15-10, 2 rounds of 10-8-7, and then 15-10 the final two rounds. Finished in 10:31. I might be feeling that one for a few days.
Came back from Rogers City this afternoon so I could lift with Alex. Didn’t do much to warm-up other than some bottom squat hold.
Back Squat
10x20kg
5×70 (pauses)
5×100 (pauses)
3×110 (pauses)
3×120 (pauses)
3×130
3×140
3×150
3×155
Just a short second long pause in the hole on those early sets. Lifting kilos I don’t always know what I have on the bar. Quickly got up to the heaviest I’ve had on the bar in a long time. I haven’t had over 305# on my back since July when I did 340 for a single and then a week later tweaked my back during warm-ups. Been a long road back.
The triple at almost 342 pounds is about 3# shy of a 3RM PR. I’ve done 4×340# and 3×345#. I almost stopped after the triple at 150kg but figured I could make one more set with a small jump. Felt good. For a split second after that, I thought about doing some singles like Alex was doing, but I’ll save it for another day. Let my body adjust and build off today.
Split Jerks (behind the neck)
I’ve never really done any substantial weight with theses, but they felt really good once we got going. Bar goes up so smooth. I actually realized I could hold back on my drive because the bar was ending up crashing down on me when I put so much into it.
5x20kg
5×40
3×50
2×70
2×80
2×85
2x2x90
2×95
2×100
2×105
Hang Cleans
5x20kg
5×50
2×55
2×60
2×70
2×80
4x2x85
2×90
These are brutal on the thumbs when you use the Eleiko bar. When you bring the bar back down for the 2nd rep it feels like your thumbs are going to rip off. My second rep in the second set with 85 was rough, but I focused more on my technique and they felt solid after that.
Push Press
5x50kg
5×60
5×70
5×75
5×80
5×85
5×90
Pushed the gas pedal here. 198# on that last set is a PR for a set of 5. All the way up until that set I was taking one rep right into the next one. Surprised me actually after all that other work. Had been lifting 2 hours at this point.
Solid day! It’s a good push for me to lift with Alex.
Midline
Nick Momrik's Fitness Logs 