I walked 18 holes today and wasn’t going to do any workouts, but decided to knock out the first day of the Hybrid Push Only deload week since it was less than a half hour of stuff. Good timing for the deload since I’m heading to Bulgaria tomorrow.
That’s all? 🙂
That 3rd set of push-ups got rough!
I planned on going to the 10am today but was up way too late tinkering with shit and finally went to bed around 3:30-ish. A text woke me up at 9:10 asking if I was going to class, so I got my ass moving and made it in.
It was 20 minutes of snatch work so I decided I’d just do a bunch of muscle snatches.
That’s the most I’ve done for a triple and could have done more.
25:00 AMRAP
I don’t remember the last time I did 5 unbroken bar muscle-ups, but I haven’t really tried since I figured out to drop back down in the dip before pushing away. I didn’t wear grips and was afraid I’d tear. My left thumb was getting raw after 2 rounds so in the third I tried the grip with my thumb over the bar and actually got it! When I’ve previously tried it felt like I was going to fly off the bar, but I also had a lot more momentum from pushing away at the top. Was able to do every set unbroken and no bloody hands! Finished 6 rounds plus the run and push-ups.
I don’t understand it, but I’ve been enjoying these longer workouts lately.
Went to the 4:30 class.
1/2 “Murph”
I’ve never tried this before. I decided to break it up into 5 rounds of 10-20-30 instead of the traditional 5-10-15. Nice little challenge. I didn’t push hard on the run and came in at exactly 4 minutes on the clock. I did each set of pull-ups unbroken without a problem and tried to keep rest short between 2 sets of 10 push-ups. Tried to keep moving on the air squats, but definitely slower than doing sets of 15s. I thought I pushed a little bit in the last 200 meters of the run, but who knows; I may have just been fatigued and it felt like I was pushing.
Finished in 17:25. I was surprised to see that rank as a 94 on BTWB! Last year I did the full one in 37:11, which was a ranking of 91. I don’t remember it ranking that high either.
Since the pull-ups felt so good, I decided to go for a big set after resting and came off the bar after 30. Didn’t even realize it, but that’s the same as my PR! I need to test that out fresh one day.
Fuck that’s a lot of dubs! Took me 7:15. Was trying to get 20-30 reps at a time.
I had planned to go in at noon with the crew, but my back was really stiff today. Day 2 or 3 is usually the worst. Finally got out in the garage around 4pm.
This workout originally started as 3 rounds of a run, 50 back squats, and 30 push-ups. Just before starting I decided to change to 4 rounds with 30 squats. Then when I was on the round 3 run I figured I’d go for 5 rounds and make it over 30 minutes.
I did 3 sets of 10 push-ups for the first 4 rounds remember how I had to start breaking them up more during the recent “Barbara” but they pull-ups must really cause some interference there because I had no issues today and even did 2 sets of 15 in the final round with only a few seconds of rest so I could get under 32 minutes. Finished at 31:58 with rounds of 6:13 – 6:33 – 6:33 – 6:37 – 6:02. Not exact because the GPS goes haywire when you spend a couple of minutes in the garage. Pretty consistent rounds, which essentially just means consistently slow running, for me.
Good enough for today. Time to mow the lawn. Rest day tomorrow to golf.
Went to the 4:30 class.
Used close grip, slowly widening all the way up until 185 when I went to my full-width snatch grip. That was heavy enough for me on the day since they aggravate my back sometimes. On the last set I said fuck it and went closer grip again and it felt really good. Maybe all of this upper body and shoulder mobility stuff is paying off.
I had those first rounds of “Cindy” done is right around 2 minutes. Oh boy! In the 4th round of the lifts, I felt my back a little bit. Set the bar down and tried again and felt it. So I sat down for probably close to a minute. Decided to jump back in since it has never gotten worse once I feel it once. Just focused on keeping solid positions to close out the rest of the reps. Finished in 12:45.
After the workout someone asked if I knew if they did 4 or 5 rounds. Um, no, I was counting my own workout. Blows my mind how people can’t count to 5.
Wasn’t sure how it would feel with my back so I went light. Took about 8 or 9 minutes.
I wanted to get in some muscle-up work since it had been awhile. Plan was a 5:00 EMOM of 4-5 reps. I got a first set of 5, but then one of the straps came loose in the next round and I was getting tangled up in it so I dropped after 2 reps. Tied it up to the squat stand and did 3 more. Then I did another set of 3 after a rest and the strap came off again so I said fuck it. I was feeling tired anyway. The strap was a good excuse.
We went in earlier, at 10, for a Sunday due to the holiday. I drank this sample of a women’s elite pre-workout on the drive.
Someone lowered the low rings even more so it wasn’t much of a hang with both feet easily on the ground.
“Barbara” – 5 Rounds
Anything with this many bodyweight reps generally isn’t my cup of tea and Barbara is no exception. I’ve never done well with it. I did manage a 38 second PR though. Pull-ups were easy, going 2×10 every round. I did 3×10 for 3 rounds of push-ups but felt them dying so I did 10-8-6-6 the final 2 rounds. Sit-ups were fine for 2 rounds but got slow. Never stopped but it felt like each rep was taking sooo long. Actually did better than expected on the squats and got faster the last two rounds by pushing harder knowing I didn’t need to use my legs again for about 6 minutes when I finished the set.
| Date | R1 | R2 | R3 | R4 | R5 | Total |
|---|---|---|---|---|---|---|
| Sep 22, 2012 | 4:23 | 4:26 | 4:26 | 4:33 | 4:27 | 22:15 |
| Nov 16, 2014 | 3:37 | 4:12 | 4:29 | 4:59 | 5:07 | 22:24 |
| Apr 16, 2017 | 3:52 | 4:06 | 4:19 | 4:42 | 4:38 | 21:37 |
10:00 EMOM
I haven’t been doing much overhead pressing since the back issues, so wanted to try and get in some reps. Went much better than I expected.
It was rough moving around the rest of the day yesterday, but sleeping wasn’t too bad, which is usually a good sign. Today is pretty terrible too, especially when I get up out of the chair from working. It takes me about a minute to fully stand up straight. Drying off my feet and putting my socks on was quite the chore this morning. Definitely was not making my way to the gym because I didn’t know if I’d be able to get out of the car. After finishing up work, I needed to move, so headed out to the garage to see what I could do.
I knew the Airdyne would be a go, so I tried to use Pi AD2, but it wouldn’t launch properly on my Raspberry Pi and when I tried to run it from my Mac it wouldn’t track the spinning of the flywheel. I need to spend some time on it and get intervals programmed anyway.
7 Rounds
I did 10-10 on every set of push-ups. The second 10 got rough after the second round, but I kept each 10 unbroken, with some short pauses at the top of later reps. Finished in 20:35 and tallied up 423 cals, holding RPMs at about 75 and then picked it up for the last couple of rounds.
Scores are still rolling in, but the redo jumped me over 5,000 spots out of 40,000+ men in the Masters 35-39 division and much more in the Open division. My body feels so much better after that second attempt than it did after the first one.
Work up to 5×5 @ 75%.
I hadn’t done the heavy deadlifts in a few weeks after tweaking my back, so instead of going up to the prescribed 385# I stayed with the boys and did an easy 325.
20:00 EMOM (alt)
Boring! Felt good though. I was keeping my cal/hr over 1,800 and pushed some rounds over 2k and even 2,200. Push-ups felt great and did every set unbroken.
For time:
Adjusted from 40 cal Assault Bike and 500m run. Did 15-15 on the deadlifts and had a burn down my back side in the final 5 reps like doing those 20RM. Struggled to get going on the dubs but eventually found a rhythm. Bryan got ahead of me there and I tried to catch him on the rower by pulling a sub 1:40 pace. Finished in 4:55.
Should be nice and rested to hit 17.2 on Friday.
I did not sleep well and feel weak and tired as fuck this morning. In at 10:30.
Whoa, regular burpees for once! Was taking about 40 seconds to row and 45 for the burpees.
I did 3 sets of 25 and the clock was just over 3:00 when I peeked. Then I did 3 sets of 15 and finally 3 sets of 10. Until the final 2 sets I was resting with the ball between my chest and the wall so I didn’t have to do extra work picking it up. I tried to count so my rests were less than 10 seconds. Finished at 7:06. Somehow my PR was 6:14 from 4 years ago in the Open. That was actually the last time I’ve done “Karen” too. I tend to avoid it because it’s so boring and I can barely walk for 3 days after. I’m beginning to think my judge miscounted my reps in that PR because my notes said I only did 2 sets of 25 and then 20s, 15s, and 10s. I was 30-40 pounds lighter back then, so maybe that’s it. I don’t know.
I collapsed to the floor for some breaths and eventually made my way over to the rings. I don’t think I touched them until after 8:00 on the clock. I did 2-2-2-2-1-1-3 for 13 total reps.
According to BTWB this makes 100 muscle-ups on the rings in 2017 already, compared to only 86 in all of 2016.
My back belt much better yesterday, but will take it easy this week. In early at 2pm with the guys.
3 Sets
I did this warm-up since I was skipping the back squats. They had to do max reps at 70%.
Work up to 3 sets of 5 @ 70%.
I did all powers to keep the stress of my back, which sometimes acts up in the bottom of the squat when snatching or doing OHS. The 155 is officially my 70%, but my snatch isn’t where it should be, so the extra 10# was no problem.
5:00 Cycles
One of those bonus round workouts we’ve seen in the open. You get a 5:00 clock to start and must complete 3 rounds of “Chesty” and the associated snatches to “earn” another 5:00. You can start on the next cycle as soon as you finish the snatches to try to get ahead of the clock, banking up extra time.
First three rounds were no issue, as suspected, though my squats were too slow. I thought about doing triples so started with a double at 135# and quickly changed to singles. Breezed through them. Next cycle of “Chesty” I was getting even slower with my squats and started using my hands to push off of my knees, hoping to save my legs some for the snatches. I could have changed the weight on the bar faster too.
The snatches with 165# were challenging, but I was still able to power each one, taking about 10 seconds per rep. Or at least that’s what I was seeing on the clock as I tried to rush the last 30 seconds. I finished 10 of the 12 reps. Needed to be there about 15-20 seconds sooner and I would have been able to move on.
Doing rounds of “Cindy” with chest-to-bar pull-ups was a fun twist and wasn’t causing me any issues. I don’t know I’d want to do it for a full 20 minutes though.
8 Rounds (Tabata)
I did all sixes plus an extra 2 at the end last time we did this. Goal today was sets of 7 and initially I was even thinking 4×7 and 4×6 would be nice to accomplish. Got through the first 7 sets of 7 unbroken and hit my wall in the final set, having to do 4-2-1. 56 total reps, which is a 6 rep improvement. Makes a big difference when I can remember to keep my legs straighter. Muscle memory is still hard to overcome though.
Nick Momrik's Fitness Logs 