Tag: Reverse Hyper

Ugly Combo

Another got one! Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper
  • Bottom Squat Hold
  • Dead Hang
  • 5 Sets
    • 5 Clean Pulls
    • 4 Power Cleans
    • 3 Front Squats
    • 2 Squat Cleans

I used 45# for 3 sets and 75# for 2 sets.

Weightlifting

Clean Pull + Power Clean + Squat Clean

  • 1 @ 95#
  • 1 @ 115#
  • 5 @ 135#
  • 5 @ 155#

Stayed light. I’m not going to rush back and fuck things up again, especially since a 175# clean did me in on the last tweak.

Conditioning

4 Rounds

  • 25 Deadlifts (135#)
  • 25 Wall Balls (20#, 10′)

Ewww! I cut back from the 165# Rx and wore my belt, loosening it up during wall balls. I went 10-8-7 on each round of deadlifts. 15-10 on the first 3 rounds of wall balls and then 25 unbroken to finish in 9:37. Went much better than I expected.

Almost a Week Off

Haven’t worked up a sweat since Friday when I ran on the treadmill. Had a long travel day on Monday, slept until 11:30 and was exhausted on Tuesday, and spent 11 hours at the golf course yesterday. Went to the 4:30 class today. Over 90° today, so welcome back!

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • 2:00 Double Unders (195)
  • 9:00 EMOM (alt)
    • 40′ Bear Crawl
    • 100m Run
    • 40 Jump Rope + 15 Double Unders

The 2 minute double under test was this week’s challenge at the gym. I got 81, then a couple of quick misses and finally the last 96 unbroken. PR by 4 reps for me.

Strength – Push Press

Supposed to warm-up and then do a 20 minute AMRAP @ 80%, with a maximum of 40 reps.

  • 5×45#
  • 5×95
  • 5×135
  • 4×165
  • 10x2x185
  • 5x4x185

In reality I should use 210 to be Rx, but I haven’t been lifting heavy and pretty much had the entire week+ off weights. I started off with my working sets at slightly faster than EMOM pace and felt fine with doubles. I noticed the rest of class was doing bigger sets and seemed to be pretty light, so I went for it with the sets of 4 at the same pace to finish at roughly the same time as everyone. Those 15 sets took me 13:27 and I think I could have done 10 sets of 4 to get in my reps. I did wear my belt for the working sets. I was soaked with sweat already.

Conditioning

  • 150 DU
  • 50 Sit-ups
  • 800m Run
  • 50 Sit-ups
  • 150 DU

Felt pretty good. Finished in 10:43.

Sunday Press

Walked 18 on Friday in some perfect golf weather. I planned to bench and do a metcon yesterday but got busy doing other stuff. Since I’ll be gone Monday to Monday, it’s not bad to delay my benching until today since I won’t be able to get in the next one until the following Tuesday. Worked out early at 9am with the crew because the girls had places to go be. Wasn’t excited about the early morning, but it worked out well since I had a lot to do around the house.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dead Hang
  • 5 Back Squat (45#)
  • 5 Shoulder Press (45#)
  • 5 Back Squat (85#)
  • 5 Shoulder Press (85#)

Conditioning

  • 15-10-5-10-15
    • HSPU
    • Back Squat (135#)
  • Rest 1/2 as long as it took
  • 25-20-15-20-25
    • Push-up
    • Air Squat

I went 9-6, 10, 5, 10, 9-6 on the HSPU and they felt good. Would have been interesting to try all sets unbroken. I took my time on the back squats, but didn’t drop the bar during any set. Finished in 9:16, so my rest period was 4:38. I wanted to go for more push-ups than I usually do so went 15-10, 10-10, 10-5, 10-10, 10-10-5. They were getting hard, but I was happy with that after the handstand push-ups. Took me 6:38.

Accessory – 6 Rounds

  • 30s Double DB/KB OH Walk (40# DBs)
  • 30s Rest
  • 30s Superman-Banana (Banana Rolls)
  • 30s Rest

In the afternoon I got in my bench workout.

No B.S. Bench Press – Week 5

It called for 5×4 at the base weight + 15-20#, so I added 15. I’ve been staying on the low side of the increases and barely making it through my sets.

  • 10×45#
  • 10×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 4×230
  • 5x4x240

Last 3 sets were a grind. I shouldn’t try this after burning out my shoulders earlier in the day.

Snatch City

Much needed rest day yesterday. I started getting a knot in my right mid back, I think from doing a bunch of bush trimming on Monday. It’s tight today too. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dead Hang
  • 5 Sets
    • 3 Hang Muscle Snatch
    • 4 Hang Power Snatch
    • 5 Squat Snatch
  • 3 Hang Power Snatch (95#)

I used 45# for 3 sets and 75# for 2 sets of the complex.

Weightlifting – 16:00 EMOM

  • 2 Hang Power Snatch (115#)

Still taking it easy with the back. Felt really good though! Not pushing it with a big trip coming up on Monday.

Conditioning

10 Unbroken Rounds

  • 1 Power Snatch (95#)
  • 1 Hang Squat Snatch (95#)
  • 1 Squat Snatch (95#)
  • 2 OHS (95#)

Scaled way back from the 135# so I could concentrate on positions and now fuck something up. I’d do a round, move my poker chip for counting and then right into the next set. I messed up the sequence a couple of times so did another snatch or overhead squat to make up for it each time. Finished in 4:49.

Midline

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest
  • 20s Superman
  • 10s Rest

Rankel

This shoulder impingement is really starting to piss me off. Felt pretty good last night and today after the 40 minute workout. Went in at 10am.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 10×45# Deadlift
  • 6×135# Deadlift

Conditioning

“Rankel” – 20:00 AMRAP

  • 6 Deadlifts (185#)
  • 7 Burpee Pull-ups
  • 10 American KBS (62#)
  • 200m Run

Scaled the deadlift back from the 225# and we don’t have a 2 pood (71#) kettlebell, so I used the heaviest we had. My legs felt heavy on the run from yesterday’s workout. Finished 6+18.

I’m AMRAP’d out for awhile. 25, 40, and 20 minute AMRAPs in the last 4 days!

Accessory – 4 Sets

  • 200m Farmers Carry
  • 45s HS Hold

I held a 25# and a 15# bumper plate, switching at the turn-around. On the last set I held the handstand for 1:30.

All 40 Minutes

My outer pecs started getting sore early afternoon yesterday, must be from all of those push presses. Had a fun day and got some sun. In with the crew at noon today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • 6 Power Cleans (45#)
  • 6 Power Cleans (95#)

Conditioning

40:00 AMRAP

  • 6 Power Cleans (115#)
  • 8 Box Jump Overs (no touch, 18″)
  • 10 Ring Dips
  • 8 Box Jump Overs (no touch, 18″)
  • 6 Power Cleans 115/75#
  • 400m Run

I’ve been wanting to program something really long for a couple of months and was finally able to fit it in. I did fast singles on the cleans the entire workout. Ring dips were 2×5, except one round I lost focus and did 6-4.  Was watching my splits and kept a pretty steady pace right from round 1. Finished 8+18, which makes 102 cleans, 136 jump overs, 84 ring dips, and 2 miles of running. I have a feeling the effects of this one will hit me in a few hours.

Midline – 5 Sets

  • 5 Evil Wheels
  • 20 Leg Lifts
  • 40 Flutter Kicks

For the last 3 sets of flutter kicks, I held a hollow while doing them. I had been keeping my hands under my ass for the first 2 rounds.

25 Minutes of Exhaustion

Played a shitty round of golf yesterday and my legs were really sore. I guess walking helpd a bit. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 4 Sets
    • 10/10 One Arm Dumbbell Shoulder Press (30#)
    • 30s Hollow Hold
    • 30s Dead Hang

Conditioning

25:00 AMRAP

  • 10 Push Press (95#)
  • 10 T2B
  • 10 Goblet Squat Jumps (35# KB)
  • 10 Pull-ups

The Rx weight was 135#, which I never thought about attempting. I knew I could stick to push presses the whole way with 95 and probably keep them unbroken. I was right. My goal was to be able to split toes to bars up into 2×5 every round and do all of the pull-ups unbroken. Mission accomplished! I finished 9 rounds plus the push presses. Wore my gymnastics grips without using the finger holes so I could flip them around during the push presses. I’m still wiped the fuck out over an hour later as I type this. Really surprised and happy with how good my pull-ups have been feeling.

  • 100 calories Rowing

If that wasn’t enough we were also supposed to get in 100 calories. Jason and I swapped every 50 calories on the rower. Took me 2:30 to complete both sets, so got about a 3 minute rest between because of the extra time to swap in and out.

Some Snatches

My quads are sore from so many OHS and wall balls yesterday. Went to the 4:30 class.

Warm-up

  • 3×15 Reverse Hyper
  • Dead Hang
  • Shoulder Stretching
  • Bottom Squat Hold
  • 4 Sets
    • 3 Hang Muscle Snatch
    • 3 Hang Power Snatch (above knee)
    • 3 Squat Snatch
    • 10 Scap Pull-ups
    • 10 Scap Push-ups

I used 45# for 2 sets and 75# for 2 sets. Did a short pause at the top of all of the scap work.

Weightlifting

It was an EMOM of singles, but I wasn’t getting heavy. Wanted to ease back in by doing reps.

15:00 EMOM

  • 3 Power Snatch

I did 5 minutes with 95# and 10 minutes with 115#, all touch-n-go reps. Felt really good!

Conditioning

With having done so many reps on the barbell already, I swapped out the 15 snatches in this workout for 20 DB snatches. I also felt like running instead of rowing 30 calories. Have to take advantage of this weather while we still have it.

E4M – 6 Rounds

  • 300m Run
  • 20 Dumbbell Snatch (40#, alternating)

Was able to push the runs and hold a good pace on the snatches. Intensity was high and I was able to push the run more each round, and then especially the last 2 when Michelle came out and ran with me. Maybe I should have run 400m, but I’ll take the intensity I got out of this. My splits were 2:05 – 2:06 – 2:01 – 1:58 – 1:53 – 1:50.

Tabata Holds

Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.

Warm-up – 15:00 EMOM (alt)

  • 10 Russian KBS + 5 American KBS (44#)
  • 8 Ring Rows + 8 Push-ups
  • 10 Glute Bridges

Strength

Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.

Dumbbell Shoulder Press

  • 2x10x20#
  • 2x10x30#

Pause at the top of each rep.

Conditioning

18:00 AMRAP

  • 10 Box Jumps (24″)
  • 20 OHS (75#)
  • 30 Wall Balls (20#, 10′)
  • 40 DU

This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.

Midline – 8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.

Weekly Challenge

It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.

All Abs

Good crew showed up today.

Warm-up – 3 Sets

  • 10 Reverse Hyper (140#)
  • 10 Bar Taps

Conditioning

  • For Time
    • 3-6-9-6-3 Bar Muscle-ups
    • 7-14-21-14-7 Deadlift (135#)
  • 5:00 Rest
  • 5-10-15-10-5
    • C2B Pull-ups
    • Front Squat (135#)

I wasn’t sure how the lifts would feel, so I took my time on them. I did the muscle-ups in all sets of 3 without a problem. I did the deadlifts 7, 8-6, 9-6-6, 8-6, and 7. Like I said, just took my time on them. Finished at 7:26. My chest-to-bars felt really good, even after all of those muscle-ups. I did 9-6 on the set of 15 and unbroken on the other sets, wishing I had tried to do the 15 unbroken as well. I did the front squats in all sets of 5 and was taking a lot of rest. I wasn’t that comfortable with them and didn’t want to be straining and tweak something again. Finished in 9:22 all because of the squats.

Midline – 5 Rounds

  • 10 Floor Wipers
  • 20 Hollow Rocks
  • 10/10 Wood Choppers (20# DB)
  • 20 V-ups

A lot of volume today!

Update: After sitting on my ass to recover for a couple of hours, I decided I was going to finish cleaning the garage gym. It took me much longer than expected, probably 3+ hours. Well worth it though. I was able to improve the organization to make it easier to get at the bumper plates. I’m going to hang a couple more things up on the wall to open up some floor space as well.