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.
Was feeling out of it last night and stayed up really late watching House of Cards, so wasn’t going to class. Hit the garage around 3. Simple work. Warmed up with Crossover Symmetry Activation.
8 Sets
30s Handstand Hold
30s Rest
Was starting to feel the burn in round 5, which is how many I’ve been doing. Those extra three were rough. I’m trying to get up 1-3″ away from the wall.
20:00 Air Dyne (AD2)
Kept the RPM at about 62-63 and went 6.15 miles.
Finished up with Crossover Symmetry Iron Scap.
During the Duke-UNC game I did 10 unbroken sets of 20 push-ups during TV timeouts and halftime. Switched up hand positions on a few sets.
Have finally been starting to get up earlier so my body is adjusting. Felt a little tired this morning.
Warm-up
Crossover Symmetry Activation
Bottom Squat Hold
PVC Pass-thrus (o/u grip)
Thrusters (45#)
Conditioning
E2M – 7 Sets (14:00)
8 Thrusters (95#)
8 Burpees over the Bar
Felt really good. Was taking me 29-30 seconds every round. We did tens every 3 minutes for 5 sets a few weeks ago so both started the final round at the 12:00 mark but today was 6 more reps of each movement. Could even go with shorter rest too.
Everyone (me included) likes to bitch about both of these movements, but you can’t argue at how well they improve fitness. Anyone who has done Open Workout 14.5 can tell you how much it hurt. Together they create a deadly combo.
3 Rounds
1:00 Push-ups
1:00 Step-ups (24″)
1:00 Rest
1:00 DU
1:00 T2B
1:00 Rest
Started out how on the push-ups and as usual they die out fast. 40-31-31 on those. 23 step-ups every round. Missed after 27 dubs in round one and then finished unbroken the rest of the way for 104. Went completely unbroken for 110 reps in round 2, but hit the wall with shoulder, leg, and lung fatigue in round 3 for only 74 reps. Got 17 toes to bar every round too, which was surprising to stick with.
Midline
8 Rounds
20s Handstand Hold
15s Rest
20s Hollow Hold
15s Rest
That 15 seconds of rest goes by quick! Handstand holds felt really good even after all of the shoulder work today. I started trying a couple of new things with my feet to move towards the freestanding holds. I would either twist with my hips a bit to get one heel off the wall and then twist the other way a second later. Or I would do heel taps on the wall to find those balance points. The hollow holds got a little slopped but I was able to tighten it up for the last round.
Back Mobility – banded bottom squat hold against wall
2 Sets
10 Reverse Hypers (210#)
10 Pass-thrus (o/u grip)
C&J
5 Rounds
1:00 AMRAP of C&J
2:00 Rest
Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.
8:00 AMRAP
15 Push-ups
30 DU
Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!
Gymnasty
8 Rounds
15s L-Hang
15s Rest
15s HS Hold
15s Rest
Getting better at getting feet off the wall during the holds.
Feel the Burn
2:00
Buy-in: 20 Step-ups (24″)
AMRAP MB Cleans (20#)
2:00 Rest
Repeat
Never put down the medicine ball. Got 26 and 23 reps.
Went in early so I could start squatting before the 4:30 class so I’d have more time.
Warm-up
2 Rounds
Bottom Squat Hold
10 Reverse Hyper (210#)
20 Walking Lunges
Strength – Front Squat
5×45#
5×135
5×205
3×245
2×275
2×295
1×315
1×330 (PR)
1×345 (PR)
Finally a squat PR! That was definitely all I had because I was damn near at a complete stop in the middle, or at least it felt like it to me. PR by 25#.
Conditioning
4 Rounds
3 Handstand Push-ups
5 Overhead Squats (135#)
10 Deadlifts (135#)
This triplet really lit up the low back. All unbroken. Finished in 3:41.
Accessory
E40S – 5 Sets
10 Push-ups
E40S – 5 Sets
10 Push-ups
10 Air Squats
Was supposed to be 30 seconds but the clock was messed up so we got the extra 10. Was going easy so I added the air squats in the last 5 rounds. Every set was unbroken.
Didn’t make it to the gym today. Too many beers at the Brew-Ha-Ha last night. 🙂 Hashtag lightweight! Out to the garage to get in work before the start of the Broncos game. Warmed up with Crossover Symmetry Activation.
Strength – Shoulder Press
5×45#
5×95
5×115
5×125
5×135
5×145
5×150 (PR)
3×155 (PR)
3×160 (PR)
3×162.5 (PR)
17×95
Haven’t shoulder pressed in almost 2 months so it sounded good to get in some volume. Best 5 had been 145 and best triple was 152.5. PR city! Went for max reps on the drop set.
Conditioning
6 Rounds
15 Push-ups
10 Box Jumps (33″)
Initially I planned a 10 minute AMRAP with low reps including strict chin-ups, but I got on the bar for the first rep and my shoulder would not cooperate. So I came up with this and it worked well. Did the push-ups 9-6 for the first 5 rounds and then pulled out the final set unbroken with a slow last 5 reps. Had a step down box next to the jumper and just kept at them. Finished in 8:19.
2:00 DU
Might start doing this once or twice a week to improve endurance with them. Did 4 reps better today with 187.
Midline
4 Tabata Hollow Rocks
4 Tabata Superman Hold
Did 16-15-16-16 on the rocks and held the arches for the entire time each round.
Frustrating day at work and almost didn’t even make it in to the 5:30 class.
Warm-up
3 Rounds NFT
15s Hang
5 Push-ups
10 Air Squats
5 Pass-thrus
It was pull-ups or ring rows on the board. I was going to do ring rows but my shoulder wasn’t even having a first rep so I just hung from the bar.
8:00 EMOM
5 Thrusters (115#)
3 Burpees
Brought back nightmares of “Kalsu”. Didn’t want to go crazy so I kept it at light and quick.
3 Rounds
1:00 Row (calories)
1:00 Air Squats
1:00 Sit-ups
1:00 Russian KBS (53#)
1:00 Rest
Other than the squats I felt really good. Did 25-25-26 on the rower and totals were 115-119-121. I never increase like that.
Test
50 Hand Release Push-ups
I thought I’d be brake and try a little bigger sets to start so I did 3 sets of 8 and regretted it because then I started to die out. Managed a 2:06, which is 14 seconds slower than my PR, but 33 seconds faster than an attempt in July.
Glad I made it in. Workout schedule for the week was switched up a bit when the boys couldn’t lift tonight (I planned to take an easy day tomorrow) so we are lifting tomorrow instead and this won’t drag me down.
Feeling a little sore in my shoulder areas from the lifting yesterday. Legs and back seem good though.
With the release of 2016 Games season we know it’s now 66 days until the first Open workout announcement. Long metcons this Sunday and text, then will probably transition into more skill based work and higher intensity conditioning pieces. Maybe I’ll bring back some of the thruster program.
Warm-up
Bottom Squat Hold
Shoulder Stretching
Strength / Weightlifting
25:00 to work up to a heavy set of the complex of a squat clean + thruster + push jerk. So that’s essentially 2 squats and 2 shoulder to overheads in there.
45#
95
2 sets 135
165
185
205
215
225
235
240
Had 245# in my mind going in to this. Having done a 250# thruster and a 255# push jerk before I’m pretty happy with the 240# with this combination. When I brought the bar back down into the front rack for the jerk on my last set I felt it a bit in my back.
Conditioning
“McGhee” – 30:00 AMRAP
5 Deadlifts (275#)
13 Push-ups
9 Box Jumps (24″)
I’d only done this once before. It was over 2.5 years ago and I got exactly 17 rounds. After feeling my back during the lifts I knew I wanted to wear the belt and figured it would help pace me a bit with having to loosen and tighten it each round. Worked out well. I did all of the deadlifts unbroken, went 5-4-4 on push-ups until the final round where I tried to go through them faster, and did all jumps on the box, but no rebounding. Had 10 rounds in just before the 15 minute mark and ended up with 19 rounds plus the deadlifts, push-ups, and 3 box jumps. Nearly kept the same pace in the 2nd half of the workout. It would make a huge difference if I could do the push-ups in 2 sets throughout.
Even got a little “Fran-lung” from this for about 30 minutes after. Back help up during the deadlifts and box jumps but I can tell it’s going to be sore and tight for the next couple of days.
Middle of December and it’s 50+ outside. We even had thunder and lightning today. Was hoping to run but the weather had other plans.
Warm-up
Crossover Symmetry Activation
Bottom Squat Hold
Conditioning
5 Rounds
50 DU
30 Box Jumps (24″)
20 American KBS (53#)
Comes from the Long category on BTWB as a fitness level workout. Didn’t even realize we did it on the 14th of December last year. I screwed up and wrote 50 dubs on the board though when it should have been 40. I messed up way too many times with the rope. Did jumps and step-downs the first 4 rounds, but the middle left of my back was cramping up, so I did step-ups in the 5th round. All swings were unbroken. Time was 17:22, which is almost 1.5 minutes slower than a year ago. The 50 extra dubs wouldn’t make that much of a difference and I even broke up the swings in 3 of the sets last year. I did only do one round of jumps and 4 rounds of step-ups last year though so that’s likely where the difference came because I wasn’t resting in between movements.
Midline
4 Sets
10 Weighted V-ups (20#)
5/5 Wood Chopper Slams (25#)
Something different to get in some twisting motion.
Conditioning 2
3 Cycles
2:00 AMRAP
4 Pistols (alt)
8 Push-ups
1:00 Rest
Triceps burnt out fast after all of the dips yesterday. I did 4+11, 5, and 4+11.
My quads felt pretty smoked last night after the workout. In for the 9am class.
Warm-up
2×8 Reverse Hyper (210#)
2 Rounds
15s Jumping Jacks
15s Air Squats
15s Toe Touches
15s Hip Circles
Strength: Deadlift
10x20kg
6x70kg
3x110kg
3x130kg
8:00 EMOM
3x150kg
Conditioning
10:00 AMRAP
30 Wall Balls (20#, 10′)
20 Push-ups
10 Hang Power Cleans (115#)
Went 18-12 on wall balls, all sets of 5 for push-ups, and unbroken on the cleans. Went 24 unbroken wall balls at the end to finish with 3+24.
Midline
6 Sets
30s Weighted Plank
1:00 Rest
Used 45-70-70-90-90-100#.
Accessory
4 Sets
12 Weighted GHD Sit-ups (20#)
6 Strict C2B Pull-ups
Planned to do 6 sets, but when I got into that 4th one my upper abs were burning way too much. I fought through them. Didn’t think the planks were that bad, but evidently combined with the other stuff it was some great work.
Nick Momrik's Fitness Logs 