Reverse Hyper

Patient Deadlifts

Definitely feeling a little beat from all of those ball slams. In for the 9am class.

Warm-up

3 Rounds
- 300m Row
- 10 Reverse Hypers (210#)
20 Speed Toe Touches
20 Jumping Jacks
20 Air Squats
Arm stretching

Strength

Deadlift

5×135#
5×225#
5×275#
5×315#
5×345#
5×365#
5×395#
5×425#

Actually remembered to go shoeless. Felt solid. It’s been about a month since I’ve deadlifted heavy. I’ve been patient with my back after several tweaks and it’s paying off. My estimated max is almost back up to my previous 1RM and this was only 10# shy of matching my best 5RM, which was done shortly after I pulled the 515#.

Screen Shot 2015-01-22 at 11.06.32 AM

Conditioning

8 Rounds (Tabata)

20s Burpees
10s Rest

Cruised through these by only doing 6 per round.

10:00 EMOM

Odds: 10 Thrusters (95#)
Evens: 8-10 C2B Pull-ups

In my first set of chest to bar pull-ups, my hands were sweaty and I couldn’t hang on the bar. So I struggled through 8 reps in like 3 sets! Chalked up for the rest of the rounds and my rhythm felt better than ever. I did the last 4 sets unbroken with 3 of them being 8s and then 10 in the final set. Wish I hadn’t messed up that first set and had done 10 for every round.

Definitely jumped back on the Reverse Hyper for 3 more sets of 10×210# after those heavy deads.

Garage time at night!

Air Dyne (AD2)

15:00 @ 80% of 10:00 max pace (65 rpm)

Should have averaged over that rpm goal. Totaled 7.94 kilometers.

OLY

Muscle Snatch

5×45#
5×75#
5×95#

8:00 EMOM

5 Power Snatches (115#)

The original plan was 7 rounds, but after the muscle snatches I was feeling a little fatigued so I only set the clock for 5 rounds. I was feeling good towards the end so I went for 8. All sets were touch-n-go.

Explosive

5 Rounds

10 GHD Sit-ups (20# vest)
5 Box Jumps (24″, 20# vest)

I was not planning to do this for time, but said why not and went for it. The sit-ups got nasty at the end of the 3rd round. Took me 4:32.

275# Super Squats

Woke up with a headache, so went back to sleep and skipped the 9am class. Out in the garage around 3pm.

Warm-up

1,500m Ski Erg

Felt good. Took me 6:47.6.

Gymnastics

10:00 EMOM

Odds: 10 T2B
Evens: 15 HR Push-ups

All unbroken. The push-ups got slow at the end of the last two sets, but I never stopped.

Strength

Back Squats

10×45#
5×115#
5×185#
3×225#
3×255#
20×275# (PR)

Super Squats are brutal and make you dig deep. I have a love/hate relationship with them. This was a 15# PR over this summer.

Accessory

3 Sets NFT

15 MU Pulldowns (blue, 7’3″ bar, 5.5″ seat)
15 GHD Sit-ups
15 GHD Reverse Hypers

In just 2-3 weeks the pulldowns have improved a ton. I smacked myself in the forehead on one today I was being so explosive with them. Excited to try a strict muscle-up again now. Only went to parallel on the sit-ups and didn’t use a band for resistance on the reverse hypers. After the squats I didn’t want to put much more stress on my back.

Feelin’ Slow

Why am I feeling so tired? Especially after a rest day. Went to CFI at 10 and spent almost 3 hours there.

3 Sets

10×210#

Clean & Jerk

Positons with 20kg
2x40kg
2x60kg
2x70kg
2x80kg
2x90kg
2x2x100kg

Felt heavy and slow so I didn’t push it. I even “Clarked” one at 100kg, which I never ever ever miss. 😦

Back Squat

10×45#
5×135#
5×205#
5×225#
5×245#
5×265#
5×285#
5×295#
5×305#
5×315#

Felt like I needed to redeem myself after the C&J performance. Last rep didn’t feel so great, so I knew that was a good place to stop. I think it’s a 15# PR for a set of 5 after looking at my records, so I’m pumped about that.

Conditioning

5 Rounds

500m Row @ 2,000m PR pace (< 1:45 for me)
30s Rest
100m Row (very easy)

Needed that. I wanted to quit after the second round though. No additional rest after the 100m, so it went right into the 500m. Pretty sure this is a Hinshaw workout.

Accessory

15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)
15 Back Extensions (33#)
10 Reverse Hyper (210#)
15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)
15 Back Extensions (33#)
10 Reverse Hyper (210#)
15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)

Oh boy, that blue band is no joke. I tried it at first by just sitting on one 45# bumper. NO BUENO! Manageable on two bumpers, but had to cut to 15 reps instead of the 20 I had been doing with the red band. Trying to keep the pull fast and work the quick sit-up into it too. My low back was starting to feel a pump so I only did 2 times through the back extensions and reverse hypers. Did some rolling on my back before heading home.

35

It’s my birthday!

Headed to the gym at 4 for a bro session.

Warm-up

Rolling and Stretching
500m Row
3x10x210 Reverse Hypers
Bottom Squat Hold

Clean & Jerk

2x3x40kg
2x50kg
2x60kg
2x70kg
2x80kg
2x90kg
1x97kg
1x102kg
1x105kg
1x108kg
1x110kg
1x113kg
1x115kg
1x118kg (PR)
1x120kg (PR)

My jerks still got pretty terrible in the last few as I knew it was getting heavy. Almost more of a push jerk really, without much dropping under the bar. Cleans were easy. My shoulder started to feel a little funky so I stopped the jerks there and did a couple more lifts. 120kg is about 265#, which is a 10# PR on my C&J as well as my jerk. Damn that was a lot of lifts! Alex and I were going lift for lift, which was a lot of fun and a good push.

Clean

1x123kg (PR)
1x125kg (PR)

Had never even attempted more than 265# before so these were both first tries. Not much trouble. About 275-276#. I’ll take PRs in 3 lifts in one day. 🙂 Didn’t chicken out on any of the weights either for a 100% day.

Jumped back on the reverse hyper for 3x10x210 to protect my back.

Catching up to the Clean and Jerk

Why am I setting an alarm on vacation? Hauled my ass to the gym at 9am, but wasn’t really feeling up for the workout after the last couple of days beat me up a bit.

Warm-up

2x10x210# Reverse Hypers
500m Row (2:02)
10×210# Reverse Hypers
Bottom Squat Hold

Strength

Thruster

5×45#
3×95#
2×135#
1×165#
1×185#
1×205#
1×225#
1×240#
Fx250# (hit my chin!)
1×250#

All taken from the ground. Fuck it, might as well go far another PR even though I just did it 4 weeks ago. Now it’s only 5# below my max C&J. Embarrassing.

Conditioning

4 Rounds

500m Row (<= 2,000m PR pace)
2:00 Rest

Wanted to get faster each round. Splits were 1:46.8, 1:46.7, 1:46.2, and 1:45.2. Mission accomplished.

Went back at 5:30 for some lifting. I did some foam rolling on my quads and then smashed them with a barbell for about 15 minutes. Owww! I did some snatch progressions with am empty bar to loosen up.

Tall Snatch

2x3x45#
2x3x75#
2x3x95#
2x3x105#
3×115#
3×125#
3×135#
3×145#

Wasn’t expecting to get that high, but ride the wave when it’s working!

Tall Clean

3×135#
2x3x165#
3×185#
2x3x205#

Rough at the end. Wanted to spend more time on the clean than on the snatch, but the work should have some carryover. Left thumb is getting a little tore up, so will be good to have a couple of days off. Jumped on the reverse hyper for 3x10x210# after having some of the 3rd reps crash on me a bit.

Squat Tools

I’m a little beat up this morning in a fatigued way. Mid back near the bottom of my scaps is sore. In for the 9am class.

Warm-up

3x10x210# Reverse Hypers
Bottom Squat Hold
10 Toe Touches
25 Jumping Jacks

Strength

Back Squats

10×45#
5×135#
5×205#
5×235#
5x5x255#
5×275#
5×285#

The last 7 sets were done every 90 seconds. I used a belt and my weightlifting shoes today. The weight felt really heavy but started to feel better as I got into the sets of 255. I think I had to get used to a new position with the shoes on. Could feel myself leaning to the left side on some reps due to this weird knot in my right leg that I’ve had for a couple of months now. Need to figure out how to fix it.

squat-tools

Accessory

4 Sets NFT

6 Weighted Push-ups
6 Weighted V-ups

Used a 40# sandbag for the push-ups. 20# DB for first set of V-ups and then 30# DB for the other 3 sets.

Conditioning

3 Rounds

2:00 AMRAP
- 3 Bear Complex (115#)
- 8 Wall Balls (20#, 10′)
1:00 Rest

The bear always wins. Gave myself a push at the end though. The wall balls really surprised me. I could barely throw the ball up in my last round. We continued each AMRAP where we left off. I got 2+1, then through 4, and finished with 6+1.

Jumped back on the reverse hyper for 3x10x210# after cooling off.

Christmas Couplets

I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.

2014-12-21-couplets

Warm-up

Crossover Symmetry Activation
3x10x210# Reverse Hyper
Bottom Squat Hold
Stretching

XWOD

5-5-5-5-5 Bench Press
2-1-2-1-2 HSPU
- 2s: Kipping HSPU
- 1s: Kipping Deficit HSPU (6″)

Including warm-up sets, I benched:

10×45#
5×95#
5×135#
5×165#
5×185#
5×195#
5×205#
5×215#
5×225#

It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.

Conditioning

“Christmas Couplets”

@ 0:00 – 3 Rounds
- 3 MU / 6 C2B / 9 Pull-ups
- 6 Snatches (95/65)
@ 10:00 – 5-10-15
- Back Squats (135/95)
- Bar-facing Burpees
@ 20:00 – 15-10-5
- Deadlifts (205/135)
- Ring Push-ups / Push-ups
@ 30:00 – 3 Rounds
- 10 T2B
- 100 DU

The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.

I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.

Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.

I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.

The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.

On Break

Well, my back held out. No issues overnight. Super happy about that. Hamstrings are still sore though. In for the 9am class.

Warm-up

Bottom Squat Holds
Foam Rolling
Shoulder stretching

I should have done Crossover Symmetry. Need to get that back into my routine, because my shoulders are not doing very well.

Strength

OHS

5×45#
5×95#
3×115#
3×135#
1×155# (then Fail)
3×155#
2×175# (then Fail)
2×175# (then Fail)

Garbage! My overhead squats keep getting worse and worse. I need some major shoulder stability work.

Conditioning

5 Rounds

6 Power Cleans (95#)
5 OHS (95#)
4 Ring Dips

Short little sprint wish a suggestion to use 50-60% of the OHS weight. I’d already decided that 95# would be ideal for this workout no matter what. It allowed me to go unbroken, but not without having to fight the demons in my head telling me to put the bar down in the last two rounds. Did everything unbroken and finished in 4:07. I wanted to try using a clean/jerk grip for the OHS, but after trying and failing on the first rep, that plan quickly changed.

8 Rounds (Tabata)

20s Wall Balls (10′, 20#)
10s Rest

Got 10 reps every round.

Went back in the evening for some lifting. Warmed up with 2x10x210# on the reverse hyper, bottom squat holds, and light stretching.

Weightlifting

15-20 minutes to work up to a heavy C&J (~90%)

5×45#
3×95#
2×135#
2×165#
1×185#
1×205#
1×225#
1×245#

Felt pretty easy so I went with it for more than 90%, up to 95%. No problem. 🙂 I think it’s time to

E30S 4:00

C&J 80% (205#)

Rest 1:00

E20S 4:00

C&J 75% (190#)

Rest 1:00

E15S 4:00

C&J 70% (175#)

I took this lifting workout from NOMAD. Thought it looked like fun and it was! The first section was pretty easy. All reps were power cleans and push jerks. After a couple reps I started transitioning right from a power clean into a push jerk without any reset. Then did all of the reps that way for the next 2 sections. I probably should have gone a little heavier since my max C&J is low compared to my strength numbers. Wasn’t in danger of missing any reps here. The 2nd and 3rd sections definitely got spicier and that 15 seconds goes fast at the end. I love workouts like this. Would be really interesting to try this in reverse.

Done with work until January 5th! 🙂

How Will My Back Feel?

Ended up being 2 rest days since I had a dentist appointment and went to see the Hobbit yesterday. Not enough time to squeeze in a workout, but I needed the extra rest. Legs are still pretty sore today even. Went in for the 9am class.

Warm-up

3x12x120# Reverse Hyper
Bottom Squat Hold

Strength

Deadlifts

5×155#
5×265#
3×335#
3×365#
2×395#
2×415#
2×435#
2×455#

Felt pretty solid. Ten pounds more than the double I pulled five weeks ago. I put 475# on the bar but stopped before I got it moving off the ground. Think I was scared. Going to take extra care of the back today with the TENS unit and some rolling.

Conditioning

16:00 EMOM

1st: 15 Ball Slams (25#)
2nd: 150m Row
3rd: 10 Thrusters (75#)
4th: 10 Burpees

Was a good push. Jumped on the reverse hyper again for 3 sets of 10 with 210#.

Headed back after 6pm. Did some foam rolling, bottom squats holds, and then 3 sets of 40 shoulder taps (facing wall). Only second time ever doing them, so might as well double the reps I’ve ever done in a set. 🙂 Nice little burn.

Rowing

4 Rounds

500m (1:55-1:57/500m pace)
40s Rest
400m (1:55-1:57/500m pace)
40s Rest
200m (Sprint)
5:00 Rest

Comes from NorCal Endurance. Took me exactly 37:00 on the clock to finish. Some of my 5 minute rests were longer due to having to go in and select ReRow in the erg’s computer. Here were my splits:

1:56.6 – 1:32.7 – 0:35.1
1:56.6 – 1:33.0 – 0:35.6
1:56.2 – 1:33.6 – 0:35.7
1:56.1 – 1:32.8 – 0:34.0

Beat

Definitely tight and sore in multiple places from yesterday. Needed that week of low intensity though for a recharge. Went to the chiro this afternoon and then in to the gym early for some lifting. I did some position work and snatches with the empty bar to warm-up.

Snatch

2x3x40kg
3x50kg
3x60kg
2x70kg
2x75kg
80kg (✓ ✘)
5:00 EMOM – 1x80kg (✓ ✘ ✓ ✓ ✘)
70kg (✓ ✘ ✓)

Was feeling pretty fast in the early weights. Didn’t feel great when I got to 80 though. Dropped down to 70 to finish on some makes and still missed one. Can’t expect much after 3 weeks of not snatching I guess.

Stayed for the 4:30 class.

Warm-up

3x10x210# Reverse Hypers
Bottom squat hold
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (green)
10 Push-ups

Strength

Back Squats

5×45#
10×135#
10×185#
10×205#
10×225#
10×245#

Felt good. No issues with the back.

Gymnastics

8:00 EMOM

3 Muscle-ups

All sets unbroken except for the 7th minute when I didn’t keep a good swing after the first rep. Jumped back up and did the other 2 though. The more I do muscle-ups like this I learn new little things that help me. Starting to feel pretty comfortable with the push away as I get into the top of my dip.

Conditioning

5 Rounds

12 Burpees
20 Russian Twists (53#)

I was pretty wiped out after the high rep squats and the muscle-ups. They take a lot out of me. No go left for the metcon. I was even splitting up the twists into 12-8 in the middle 3 rounds. Took me 7:05. I think I might need a rest day tomorrow.