Got a solid night of sleep and was up around 7:20 without needing to go back to sleep. So made it in for 9am.
5 Sets
Rowing Kalsu
Should have started the burpees from 0:00 I guess. Took me 7:52. Felt good to get in a morning workout!
Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.
3 Rounds
Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.
Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!
8:00 AMRAP
Got exactly 6 rounds.
8 Rounds (Tabata)
Yuck!
I finished up with 2 sets of 20 reverse wrist curls with 45#.
Super Sunday at 4pm today since I was coming back from up north. Switched things up a bit…
Warmed up with some snatch work at 45# and 95#. Hit some at 115# too.
10:00
I went 115-135-145-155-165-175. Did 115# as touch-n-go reps. Had one miss at 165# Had about exactly 1:00 left on the clock after loading up 175# and finished them with a second to spare. That was really fun.
I didn’t want to push it with the good mornings, but need to be doing them to strengthen my lower back. Went 155-155-155-155-175-185. For the kneeling jumps I used 10.25″ for the doubles and 13.5″ for the singles.
3x
Kept up the 8s each round, but was only able to power through 9 on the final round today. Rough!
10 Rounds (Reverse Tabata)
I got 6 reps for the first 3 rounds, but started dying and got 4 reps the rest of the way.
Alex had a bar out with the reds still on it, so I jumped on it to drill my cleans a little.
Still having a rough time getting up, but I had to this morning since Kevin is out-of-town and I was running the 9am for him.
Front Squat
Felt pretty good. This right IT band has been really funky for a couple of weeks now.
4 Sets
14:00 EMOM
Tried not to pull on the hang cleans. Did burpees AFAP, finishing in 15s or less each round.
Reverse Hypers
I need to force myself to go to bed instead of playing stupid games on my phone until late. Been dragging ass too much this week. Went in to CFi at 5:30.
Made it through all 5 sets unbroken, but barely. Had to dig deep to finish those.
Good for the back issue.
Kevin and I got some stuff and headed outside…
Oh the burn in the ass from those bent over sled drags. Forgot how rough those can be. Good to get outside while we can.
Out in the garage around 8am.
* 1,000s at moderate intensity (2,000m PR pace plus 10-15sec/500m)
* 800, 600, 400, 200 at hard intensity (2,000m PR pace plus 0-10sec/500m)
My goal pace for moderate intensity was 2:15 and I went for 2:00-2:05 for hard.
8 Rounds
I got 14 every round. Felt much easier than the previous times I’ve done this.
Got in a little order from Rogue today, in which I picked up a set of the safety straps for my rack.
Went to the 5:30 class at CFi.
Single Leg Standing Box Jumps
Had never tried these before. Pretty weird and different feeling. Started at 20″, then 24″, and slowly worked up from there. Hit 31.5″ on both legs and ended there. Will have to come back to these once in a while. Nice change from using both legs.
5 Rounds
I used 115# because I figured I’d be able to hold on to the bar through an entire round. Worked out too. I wouldn’t have made it with 135#. Finished in 6:49.
15:00 Row (easy)
Kept pace between 2:10-2:15. Went 3,383 meters.
Back at it after a rest day yesterday. I’ve been “sleeping in” a few times this week. Not sure what’s up with my internal clock. Still made it to the 9am though.
8 Rounds
Slowly increasing the load for deadlifts so I don’t tweak my back again. Worked on my butterfly chest-to-bar again. Getting more comfortable with it.
EMOM 4:00
EMOM 4:00
It was a continuous 8 minutes, but 125# was feeling a little too easy, so I added weight. Should have done 135# the whole way. This is part 2 of the thruster attack that started Sunday.
3 Rounds NFT
Jumped on the Ski Erg in the afternoon.
4 Rounds
My goal was to keep a 2:00-2:05/500m pace. Had only done 1k for warm-ups so wasn’t sure what I’d be able to maintain. My times were 4:02.5, 3:59.7, 3:46.5 (pushed that one), and 3:59.9. Walked a half mile after.
No issues with the back last night. 🙂 No golfing this week to stay away from twisting the back though, so in at the 9am.
Reverse Hypers
EMOM 10:00
Did 2 rounds with 26#, 4 with 35#, and 4 with 44#. I could feel I need to be doing these more often for my shoulder stability.
Pick your own adventure.
EMOM 10:00
I had to do 2+1 on the 10th round, so then switched to 2 every minute (no extra rest going to the next part).
EMOM 5:00
WTF! 40 muscle-ups in one day? On July 5th Kevin had me do a 10:00 EMOM and I was surprised to make it through doing 2 the whole way. Since then I’ve been working muscle-ups every week with some type of EMOM work. I’ve gotten 10x more comfortable with the movement in that time and have improved a lot. Attack a weakness for a month!
10-8-6-4-2
Was a little worried what the pull-ups might feel like after all of the muscle-ups, but I was able to do all unbroken sets of butterfly pull-ups. I missed on double unders 3 or 4 times in the last 10 reps of the 4th round. Ugh! Finished in 5:15.
1 Mile Run – Nothing crazy. But we did kick it in gear for about the last 300m and then sprinted out the last 80-100m or so.
My calves were on fire. Don’t remember them ever feeling like that before. I think the combination of sprints and box jumps together with dubs and the run today did not make them happy. I did a whole bunch of calve and hamstring stretching before leaving the gym. Getting a massage this afternoon.
I only had one back spasm through the night. On the mend. In for the 9am class at CFi.
Kept the weight lighter and focused on speed of the lifts. Controlled every rep back to the ground.
3 Rounds
In the first round I went 26-17-27. Didn’t hear Kevin correctly and stopped wall balls early. Had time for a few more reps. Second round was better with 24-20-29, and busted ass for 25-23-29 in the last round.
Walked about 200m after and then did a bunch of hamstring stretching.
Afternoon session in the garage started with Crossover Symmetry Activation.
I set the clock and went every 2 minutes. Might have to rethink adding 10# to each workout for the 2nd week of the cycle.
8:00 AMRAP
Stole this little gem with a modification of my own.
I got 16 rounds plus 2 chin-ups, 4 push-ups, and 1 squat for a 16+7. I did it on my little rack, so tried to get my feet out in front of me in a good hollow position so they’d have as little contact with the ground as possible at extension. Push-ups got a little slow on my towards the end but never stopped.
Jumped on the Air Dyne (AD2) for 10 easy minutes at about 50-55% and went 4.49km to cool down. Finished up with Crossover Symmetry Plyometrics.
Headed in early before the 9am so I could finish up week 2 of Smolov Jr. shoulder presses.
Felt rough from the get-go, but I made it through every set. Rushed in and started right away too without any other type of warm-up. Was only taking about 90 seconds of rest between sets so I could finish before class started. The final week should be interesting. I think I’ll bump up the weights a bit over the recommended. My shoulders are feeling strong!
3 Rounds NFT
I worked up quite the sweat!
Warmed up deadlifts with 4×155#, 4×245#, and 4×315#.
Haven’t done any heavy deadlifts for volume in quite some time. Felt really good!
5 Rounds (Tabata style)
I did 10 wall balls and 11 sit-ups each round.
3 Round NFT
After class I stayed to do some extra work. Did Crossover Symmetry Iron Scap with the blue bands for heavy and yellow for light. Burn baby!
4 Rounds NFT
Focused on being as explosive as possible for both movements, which got me breathing pretty damn heavy. Took solid rest between rounds to recover.
In the evening I went for a walk. 3.22 miles in 48:29. During the summers my conditioning is always the best, which I attribute in large part to walking so much on the golf course. Felt like some fresh air tonight and the walk was perfect.
Nick Momrik's Fitness Logs 