Tag: push-up

2 Weeks of Squatting Every Day

I keep getting up earlier than usual and I’m not too happy about it. My upper body seems a little tight this morning from the 84 pull-ups. Didn’t rush out to the garage this morning since I have a lot more time to work with on Sunday mornings.

Switched it up with 100 Walking Lunges (20# vest) for my warm-up. It took me 4:30 to do them.

Coffee Squats

2 Front + 5 Back

  • 45#
  • 135#
  • 175#
  • 205#
  • 225#
  • 245#
  • 265#

Up 30 pounds over what I did last Sunday for this complex. This is the most weight I’ve had on the bar yet and it’s still well below the 295# I’ve done for this combo before.

That completes 14 days in a row at the squat rack. I’ll keep slowly increasing the weights and over the next two weeks I’ll hopefully be back to typical squatting loads. I’ve really been enjoying the morning squats as a way to kick off my day. Haven’t noticed any additional fatigue from them and don’t think they’ve been affecting my other training negatively. If anything they are probably helping. Don’t think I’ve mentioned the stretching routine recently, but I’ve been continuing to do it at least once a day, except when I do the 90 minute yoga workout.

Accessory

4 Sets

  • 10 Incline DB Bench Press (45°, 40-45-50-50# DBs)
  • 10 JM Press (45-65-65-65#)

Going to try adding in some bench press accessory work on the weekends to see if it’ll help getting to 300#. Holy Shit! The JM Press is no fucking joke. There are a couple of variations out there. I used what looked to be the hardest one and I’m pretty sure I got that right. Wow!

I hope that didn’t smoke me too much for today’s workout. Super Sunday at noon…

Warm-up

  • Crossover Symmetry Activation
  • 1,500m Row (6:36)
  • Bottom Squat Hold
  • C&J
    • 4×45#
    • 2×95#
    • 2×135#

Weightlifting

E2M 20:00

  • 2 C&J

Started with 155# and went up 10# each time, finishing at 245#. I think I wore the belt starting at 215#. Took my time with that last round, to make both reps. I squatted most of the reps but powered a few of the early ones when I wasn’t thinking. Last few rounds got rough. The cleans aren’t really a big deal for me, but I’m pumped to have made all of the jerks. We took about 5-10 minutes plus before starting the next part.

Conditioning

With a running clock, @ 0:00…
5:00 AMRAP

  • 5 MU
  • 10 Cleans (155#)

This is event 1 of the 2015 Masters Qualifier. Wanted to do some muscle-ups this weekend and this looked like a fun one to try. Was scared how this would go after all those heavy cleans, but it was just fine. I broke the MU into 3-2 every round and did relaxed singles for the cleans. Finished 2 rounds plus 5 muscle-ups and 2 cleans. It was fun doing some MU in a workout again.

I called on the group for some movements to make up the next two parts and then I came up with the rep schemes and how to split up the 4 movements.

@ 10:00…

  • 30 Wall Balls (20#, 10′)
  • 30 Push-ups
  • 30 Russian KBS (70#)

Wall balls and kettlebell swings were unbroken. I did the push-ups in 3 sets of 10. Finished in 2:50.

@ 20:00…

  • 150m Walking Lunges

I was excited when someone picked lunges and knew I had to put them solo. Finish the workout with a little Lunge University. 🙂 We went outside since it was a nice afternoon. I programmed it as 100 walking lunges, but after about 50 steps I went to chase Michelle down for extra credit since she was doing a lap. I don’t usually do them stepping through, but did to catch up and it’s so much faster doing them like that, but so much extra burn too. Finished in 4:03. I stopped counting the reps after deciding to go for the lap distance instead, but should have been about 150.

Midline

  • 60 Quarter Get-ups

Used a 53# KB and split this up into 10 reps per side at a time.

Knocked out Crossover Symmetry Plyometric before heading home. Kind of wanted to skip it, but was already feeling my shoulders smoked so I knew I should do it.

An hour or so later at home I am wrecked!

You Got It, Chief

Still feeling some soreness from the pull-ups, but shoulders seem fine after all that pressing volume last night. Maybe the DOMS hasn’t kicked in yet. I hit the quad with the TENS unit before going to the 9am class. It was a packed house this morning.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Jumping Jacks
  • 10 Air Squats
  • 10 Lunges
  • 10 Air Squats

Strength

Back Squats

  • 10×45#
  • 6×135#
  • 6×165#
  • 6×195#
  • 6×215#
  • 6×235#
  • 6×255#

Got to relax at home this morning since it’s squat day in class. Used a belt for the last set. Felt solid.

Conditioning

“The Chief”
5 Cycles

  • 3:00 AMRAP
    • 3 Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

* Restart the AMRAP for each cycle

I did 5+1, 4+16, 4+16, 4+9, and 4+9 (23+15 total). Did the majority of the cleans going straight back to the floor instead of coming back to the thighs. My air squats are soooo slow. Need to bump up the volume on them so I can handle quicker reps and be ready to crush “Murph” this year.

The only other time I’ve done this was in November of 2012 and I’m pretty sure we didn’t restart every cycle. I managed 21+12 total then with 115#.

Midline

4:00 Plank (hands)

Class was doing Tabata, so I went for a hold the entire time. Had big puddles of sweat under my hands when it was over. Didn’t think I’d make it through today, especially at the halfway point.

Accessory

4 Sets

  • 15 Reverse Hyper (210-260-300-320#)
  • 10 Weighted GHD Sit-ups (20-20-25-25#)

Got this done after class and took my time. Did Crossover Symmetry Iron Scap before heading home.

Return to Super Sunday

My lats are sore from the pull-ups yesterday. Chest is a little sore too. Out in the garage early again. Warmed up with 5:00 Air Dyne (2.38km).

Coffee Squats

2 Front + 5 Back

  • 45#
  • 95#
  • 135#
  • 155#
  • 175#
  • 195#
  • 215#
  • 235#

Far cry from the most I’ve done for this squat complex, but it’s the most weight I’ve had on the bar in over 2 months. Coming back slow and steady.

After missing the last couple of Sundays, I was glad to be back.

Warm-up

  • 1,000m Row (4:20)
  • CS Activation
  • Bottom Squat Hold
  • Shoulder mobility with band

Helen

3 Rounds

  • 400m Run
  • 21 American KBS (53#)
  • 12 Pull-ups

pumpsFirst run was about 1:35 so I knew I was on a solid pace. Was able to do each set of kettlebell swings and pull-ups unbroken though I had to dig deep to stay on the bar for the last 4. Got slower on the runs, but held on ok. Finished in 8:53, which is a 37 second PR and probably the most legit 400m runs I’d done with Helen as far as distance. Must have been the Pumps, which I wore for the first time. Have had running in a workout the last 3 days and it has felt decent, which is a nice surprise. Walked 200m to cool down.

4x NFT

  • 50m Sled Pull between legs (145-190-220-235#)
  • 5 Strict Deficit HSPU (2″)

The sled pull was done walking forward bent over with the straps coming through your legs.

5 Rounds

  • 10 V-ups
  • 20 Push-ups
  • 30 Plyo Lunges

I split up the push-ups into 10-10 every round and did the v-ups and lunges unbroken. Every round of lunges was a deep burn, but the last two rounds were a fight to keep going. Finished in 8:42. Walked another 200m to try to flush out the legs some. My ass is going to be sore tomorrow!

Did Crossover Symmetry Iron Scap before leaving and will do some stretching tonight. Need to get outside and do some raking if the rain holds off.

Back To It

Worked on the garage all weekend with my Dad. It’s a long day standing on the concrete for so long. I did do a round of back stretches last night though. Back to the grind today after 2 weeks away from CFi classes. Looking forward to it. I got up and had my coffee at the squat rack instead of sitting down for a half hour. Warmed up with 3:00 on the Air Dyne (1.24km) and then got right to it.

Back Squats

  • 20×45#
  • 10×135#
  • 10×145#
  • 10×155#
  • 10×165#
  • 10×175#
  • 10×185#

I haven’t had a bar on my back in over 2 months, trying to rest the right quad. Wanted to keep it light but get in some volume. I don’t plan to get too heavy for a few weeks and see how it all feels.

Went to the 9am class. After taking a break from creatine for the last couple of weeks, I mixed it in my workout drink again today.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus

Strength

Shoulder Press

  • 10×45#
  • 7×75#
  • 7×95#
  • 7×105#
  • 3x7x115#
  • 7×120#

Conditioning

  • 2:00 AMRAP
    • Jump Squats
  • Rest 1:00
  • 8:00 AMRAP
    • 6 Push-ups
    • 8 Sit-ups
    • 10 MB Cleans (20#)

I did 63 jump squats at a pretty decent pace. Then I got 7 rounds plus 6 push-ups. Everything unbroken but the cleans got slow because it was such a burn in the legs.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Was sweating more than during the AMRAP. Can’t remember ever doing a superman hold; those are tough!

It felt good to be back at it. Knocked out Crossover Symmetry Iron Scap before I left the gym. Will do some back stretches tonight.

24 Second PR

Up at my parent’s place for the weekend. Planned to use the treadmill but it wouldn’t start moving.

  • 8:00 Air Dyne
  • 5 Rounds
    • 20 Plyo Lunges
    • 20 Push-ups
  • 8:00 Air Dyne

Held about 70rpm to start. Went unbroken on the lunges and all sets of 10 push-ups. Started with 70rpm again and then pushed it for the last 4 minutes. Took a total of 21:12.

Did a series of back stretches and then felt like I should do more push-ups.

  • 50 HR Push-ups

Never stopped though I did slow down a lot, with slight pauses at the top and bottom of the last 25 reps. Finished in 1:52 for a 24 second PR with fatigued muscles!

Did another round of back stretches in between the Final Four games.

One Open WOD Left

My sartorius muscles are feeling better today. Should be back to normal tomorrow. I did the back stretching in the morning, then chiropractor before going to the 5:30 class.

Warm-up

  • CSA
  • Bottom Squat Hold
  • Dead Hang
  • Arm Circles
  • 2 Rounds
    • 4 Push-ups
    • 10 Air Squats

The arm circles did not feel good on my left shoulder so I limited them. I did about 6 muscle-ups trying to help Bryan out with the transition to string reps together.

Class was benching and we do it between classes on Wednesday, so I did my own thing during the XWOD.

3 Rounds

  • 15 Reverse Hypers (210#)
  • 30s Hollow Hold
  • 30s Rest
  • 30s Hollow Hold

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 DU
  • 1:00 Sumo Deadlift High Pull (70# KB)
  • 1:00 Ball Slams (20#)
  • 1:00 Rest

I did 20 calories on the row each time, dubs got worse, I hate the SDHP movement, and tried to hold on during the ball slams. My reps per round were 138, 125, and 108. Numbers went down mostly due to double unders getting bad. Wasn’t feeling it today. :-/

Bench Press

  • 10×45#
  • 5×135#
  • 3×165#
  • 3×195#
  • 3×210#
  • 3x3x225#

That’s week 6 of the No B.S. bench program. Was supposed to be 20-25# over my base number, but it felt so good last week I went with +30 and had no problem. Gainz bitches!

Forgot to hit CS before leaving, so I knocked out Crossover Symmetry Plyometric when I got home. Can’t wait for my official bands to come in later this week. Will do a little recovery tomorrow and be ready to hit 15.5 on Friday. Then it’s 2 weeks of healing time.

15.4 + Super Sunday

Feeling good after not beating up my body since tweaking my back on Wednesday. We had some people coming in from another local gym to do 15.4, so got in at 11 to get it done before Super Sunday started.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Roll back
  • PVC Pass-thrus
  • Cleans
    • 5×45#
    • 5×95#
    • 3×135#
    • 3×185#

2015 CrossFit Games Open Workout 15.4

8:00 AMRAP

  • 3 HSPU
  • 3 Cleans (185#)
  • 6 HSPU
  • 3 Cleans (185#)
  • 9 HSPU
  • 3 Cleans (185#)
  • 12 HSPU
  • 6 Cleans (185#)
  • 15 HSPU
  • 6 Cleans (185#)
  • 18 HSPU
  • 6 Cleans (185#)
  • 21 HSPU
  • 9 Cleans (185#)
  • Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

My goal was to get through the 15 HSPU and 6 cleans. Didn’t want to do more than 3 handstand push-ups in a row and all singles in the cleans. I was feeling good on the set of 6 so went 4-2 which was dumb because it doesn’t save any time. Reminded myself after that to stick to 3s, but that even got pretty hard in the round of 12. My tiebreak time after the 9-3 round was 2:20, way ahead of schedule. My HSPU started to die in that set of 12. Got a few no reps over that next part of the workout and was down to doubles and singles. Just couldn’t press out anymore. Cleans were no problem. I didn’t have much time at the end, but just enough to bust through the 6 cleans to hit my goal with 1 second to spare. 66 reps and I’ll take it. Not hard at all on the lungs until the end when I had to bust through the cleans. All about managing the muscle fatigue in this workout for me.

Was a little crazy in the gym this morning so got a later than normal start for the regular workout.

20:00 AMRAP

  • 20 Box Jumps (24″)
  • 20 Burpees
  • 20 Sit-ups
  • 20 Walking Lunges
  • 20 Push-ups

With a lot of people, we set up stations and shared equipment, so some time was spent walking from one area to the next. Tried to keep a pretty casual pace and just keep moving. Did my first round in about 4:40, then it got a little slower the next two rounds. Picked up the pace in the fourth round and managed to get it done with a few seconds left, but was too far away from the boxes. My push-ups even felt good after all the HSPU. I did all sets of 10 until the last round when I did 14-6.

6 Sets

  • 30s Bottom Ring Dip Holds
  • 100′ Farmer’s Carry (62# + 70# KBs)

Didn’t really know how the holds would go since it was the first time trying them. My lift arm started to go numb actually from the ring hold in the last 2 sets. I was able to strict press out of the dip on the first 5, but just didn’t have enough left on the last one.

5x

  • 250m Row
  • ~2:00 Rest

My times were 45.1, 45.4, 46.2, 45.1, and 44.4.

A lot of work overall, but nothing that really destroys you.

What Next Back?

Went to the 5:30 class since it’s bench night

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 2 Rounds
    • 5 Strict C2B Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I pretty much always do my strict pull-ups chest-to-bar now. Why stop with just the chin over the bar if it’s a manageable number of reps?

Strength

Was supposed to be an alternating EMOM of bench press and Pendlay rows. Since we bench after class I wasn’t going to do more in class. I figured I’d hit some taller box jumps I warmed up with 5 jumps at 24″ and 10×45#, 5×135#, and 2×185# for Pendlay rows. I made it through a round of 5×185# rows and 10 box jumps at 30″. After 2 reps on the 2nd round of rows my back tweaked hard. WTF! Would never have expected to do anything with this movement since the back is pretty much just holding a stable position. Guess I wasn’t doing those movements anymore today, so I switched over to the RH.

4 Sets

  • 10 Reverse Hyper (210#)

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Wall Balls (20#, 10′)
  • Pull-ups
  • Ball Slams (25#)

Had a goal to go unbroken the whole way and did. Finished in 7:08.

Midline

Class did a tabata plank hold, so I made it a goal to not rest at all. Made it through the entire 4 minutes to beat my PR old 2:57 hold on the elbows.

No B.S. Bench Press

Week 5 of the program. Shoulders and upper body were already warm from the workout, so didn’t need much to get going.

  • 5×135#
  • 5×185#
  • 4x4x215#

It felt like my right arm was lagging behind a hair on some reps, but other than that it was solid and with good speed on the bar.

Soaring Bench

Sore abs from the sit-ups and GHDs yesterday. Had an appointment at the chiropractor and then went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×15 Reverse Hypers (120#)
  • 2 Rounds
    • 5 Strict C2B Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Strength

Axle Deadlifts

  • 10×115#
  • 10×165#
  • 10×185#
  • 10×195#
  • 10×205#

The first 5 sets were unbroken, but I could only hold on to the bar for 4 reps with 205 and then did the rest as singles, dropping each one. Damn that got rough on the grip really quick. Didn’t want to push any weight and end up tweaking my back again, so the axle bar was a nice change of pace.

Conditioning

30-20-10

  • Plate Burpees (on to 45# HI-TEMP)
  • American KBS (53#)
  • Ball Slams (20#)

They were supposed to be hand release burpees and most of them were, but I didn’t realize I wasn’t doing the hand-release until the 10th rep in and then I know I missed at least a few in other sets. I broke up the 30 KBS into 20-10 but everything else was unbroken. Finished in 9:31.

8 Rounds (Tabata)

  • 20s DU
  • 10s Rest

Only had a miss in 2 or 3 of the rounds. Racked up 280 dubs, which is a 40 rep PR.

No BS Bench

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×175#
  • 4x5x205#
  • Max @ 195# – 15 reps

Week 4 so it was time to retest the max rep set. My max reps were 10 in week 1, so that’s a 50% increase! Was not expecting such a jump, especially after a metcon that was rough on the shoulders. I’m excited to see what my 1RM is after the 9 weeks. All of the working sets felt solid.

Pothole Season

Rotating the strength movements at CFi, so Tuesday is squat day now, but still no squats for me with this right quad. I warmed up with Crossover Symmetry Activation.

Strength

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 4x5x125#
  • 5×130#
  • 5×135#
  • 5×140#

Had planned to do all sets with 125#, but it was feeling so good I started bumping up. Still wanted the reps to be explosive without a grind and they were. Kind of surprised since my shoulders are still feeling pretty smoked from the 15.2 attempts.

Conditioning

8:00 AMRAP

  • 3 C&J (135#)
  • 6 Push-ups
  • 9 Box Jumps (24″)

Dropped every C&J, but quick back on it. Probably should have tried to do them touch-n-go since it was only 3 at a time. Everything else unbroken the whole way. First round was done in 40 seconds and the rest were all just under a minute. Finished 8 rounds plus 3 clean and jerks, 6 push-ups, and 4 box jumps.

Midline

5 Rounds

  • 10 Sit-ups
  • 30s Plank

Did the planks on my hands today. Took me 4:39.

More Conditioning

  • 2,000m Row

Thought about going for a PR, so I started out with a 1:45 pace, but just didn’t have the legs after the class workout. Still a decent time of 7:13.8.

Felt like doing something later so hit this in the garage around 5pm.

8 Rounds

  • 200m Ski
  • 10 GHD Sit-ups
  • 40 DU
  • 10 Back Extensions

Had to walk around the Jeep to get to and from the Ski Erg, which ate up some time or else I think I would have been under 20 minutes. Only did one unbroken set of double unders and all the rest had one miss I think. Not very good as far as my dubs go. Finished in 20:27.