My back was pretty stiff again this morning, though I slept really well last night.
Accessory
6 Sets
10 Reverse Hypers (210#)
8/8 Side Bends (70#)
Had programmed 4 good mornings but I skipped those because of my back and did the RH instead.
Conditioning
4:00
Buy-in: 400m Run
AMRAP Wall Balls (20#, 10′)
4:00 Rest
4:00
Buy-in: 400m Run
AMRAP Burpee Box Overs (24″)
4:00 Rest
4:00
Buy-in: 400m Run
AMRAP American KBS (53#)
Pushed it on the 400s. I only looked at the clock coming in on the 3rd one and it was a 1:30, which is my goal pace for a mile I’d like to do this year. The first two 400s were a little faster. I did 50 unbroken wall balls, a short rest and then 14 more for 64 total. I did all step-ups on the box due to my back and made it through 22 reps. I started out stepping down too but started hopping down at some point. I haven’t done any American swings in a long time so wasn’t sure how they would feel with my back, but they were fine. I did sets of 10 and 15 and then held on for the rest of the way, which was nearly a minute, to get 27 in a row. 52 total swings.
10 Rounds (Tabata)
20s Push-ups
10s Rest
Went all-out and quickly fell off a cliff. Reps were 22-20-13-9-6-6-7-7-7-8 for 105 total. Whenever we’ve done this recently the rest has been much longer to help recover.
It was rough rolling over in bed last night, but not close to the worst it’s I’ve had it. Could barely walk when I got out of bed. Iced my back and used the TENS unit this morning and it felt good enough to go to the 10am class.
Warm-up
3×10 Reverse Hypers (210#)
Bottom Squat Hold
2×10 Air Squats
Strength
Front Squats
10x20kg
6×50
6×70
3×90
3×100
3×110
3×115
3×120
I was squatting off the jerk blocks because it was a packed house and all 6 racks were being used. Heading in to the gym I figured I’d be happy to git a couple sets at 225#. Other than picking the bar up off the blocks, I didn’t feel anything from my back because I really made sure to keep it tight. Excited I was able to get up to 265# when 2 hours earlier I wasn’t sure I’d even be able to go in.
Conditioning
25:00 Partner AMRAP
50 Overhead Plate Lunges (45#)
50 Push Press (75#)
50 Air Squats
50 Hang Power Cleans (75#)
Worked with Weston. We each did a set of 15 and then a set of 10 with every movement. When we were in to the second round I wasn’t even breathing hard yet and said it was much easier than I expected. We then got faster each round. I had jokingly said 5 rounds before we started and we almost got there! Only 41 reps shy of that 5th round for 959 total reps. If we had done the lunges and air squats in a set of 25 each we would have been able to make it. Was a fun workout to cycle the lighter weights.
Played 18 at a nice course yesterday, so rode a cart. Was tired so stuck with the planned rest day. Got my lazy ass moving this morning and went to the track for a few tests to get my BTWB Fitness Level back up to near where it should be.
Running
400m Jog (2:42.8)
3:00 Rest
400m Run (1:08.3)
400m Walk (7:11.1)
400m Run (1:04.3)
600m Walk (10:08)
200m Run (0:29.9)
400m Walk (6:57.9)
800m Jog (6:19.6)
Was disappointed with that first 400, but redeemed myself in the second, getting a PR by over 2 seconds (previously 1:07). When I was coming down the stretch I actually didn’t think I was faster, so it was a pleasant surprise to see the split after crossing the line. The 200 was a PR by a tenth of a second. Should be able to do better when not done after a couple of 400 meter sprints. Having to reach over to start and stop my watch slows things down too, but close enough.
Went to the driving range in the afternoon and figured out a big swing problem. Hopefully it translates over to the golf course.
Got to the gym around 5.
Warm-up
Bottom Squat Hold
10 Reverse Hypers (210#)
10 Back Squat (45#)
10 Reverse Hypers (210#)
6 Back Squats (135#)
10 Reverse Hypers (210#)
3 Back Squats (185#)
Strength
Back Squats – E3M
3×225#
3×265#
3×305#
3×320#
3×335#
Prescribed % was 60-70-80-85-90. The 320# was a little rough and I had in my notes to go to 340# after, which seemed like a big jump, so I pulled it back to 335#. Actually if I had done 322.5 to be correct the jump wouldn’t have been as bad. haha! I might have been able to get out the prescribed 342# for a triple, but nothing wrong with solid makes. Still getting used to the weight and would rather keep my back safe. Marathon not sprint.
Midline / Accessory
6 Sets
10 Weighted GHD Sit-ups (20#)
6/6 Landmine Rows (37kg)
Might be time to try out 25# on the GHD sit-ups. The landmines felt good too at about 81.5 pounds, which is the heaviest I’ve tried.
Conditioning
400m Sled Drag (115#)
400m Sled Drag (backwards, 115#)
Forgot to start my watch until about 125m in. My hips were burning before the first 400 was done.
Still fucking sore in my shins. Went to the 9am class.
Warm-up
3 Sets
10 Reverse Hypers (210#)
10 Burpees
30 Jumping Jacks
4 Sets
20s Air Squats
10s Bottom Squat Hold
4 Sets
20s Back Squats (45#)
10s Bottom Squat Hold (45#)
5 Back Squats (135#)
5 Back Squats (185#)
Was worried I’d be dead from the Tabata work, but I went slow and it actually felt good.
Strength
E3M – 5 Sets
5 Back Squat (50-60-70-75-80%)
I went 185-225-265-285-305# based off an estimated 380# max. Haven’t maxed out in 2 years due to back tweaks so it’s all a guess. Been a long time since I’ve had 300 on my back. Felt good to push through that last set. I am liking the knees sleeves.
Gymnastics
10:00 EMOM
10 T2B
Tried to wear my new grips, but they need some break in time, which will be easier on pull-ups. I slide off the bar too fast on toes-to-bars so took them off after the 2nd set because it was even worse with the thicker grip. I did 6 Sets of 5-5 and 4 Sets of 5-3-2. Surprised I didn’t have to do any singles; 100 reps is a lot!
Conditioning
30-20-10
Burpees
Ball Slams (30#)
Wore the knee sleeves to see if they would help protect the bruising I get on my left knee and they worked great! Paced the round of 30s too much. Finished in 6:40. Walked 200m to cool down.
Nice night for running other than the wind on some sides of the track
Aerobic Capacity – Lactate Threshold
3 Sets
600m (goal pace – 3:12 or 0:32/100m)
90s Rest
4:00 Rest
3 Sets
200m at 1 mile PR pace (goal – 0:48)
90s Rest
4:00 Rest
3 Sets
500m (goal – 2:30 or 0:30/100m)
90s Rest
4:00 Rest
3 Sets
200m at 400m PR pace (goal – 0:33)
90s Rest
Pace was solid but not difficult for the 600s and 500s. Went too fast on the first three 200s so dialed them back after each one. Rude awakening just how fast I had to go on those final runs. My splits:
Felt a little tight when I woke up this morning. Went to the 9am class and I’m off work for the day to attend a wedding near Detroit.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
15 Reverse Hypers (210#)
3 Sets
Banded shoulder stretch
15s OHS Hold (45#)
5 Burpees
2 Kneeling Jumps (4″)
6 RDLs (45#)
2 Kneeling Jumps (8″)
6 RDLs (155#)
Went closer with my grip on each OHS hold.
XWOD
E2M
6-6-6-6-6-6 RDL (225#)
2-1-2-1-2-1 Kneeling Box Jump (2 x 12″ & 1 x 13.75″)
Been far too long since we did some of this stuff. Was nervous with the jumps but made them all. Double overhand grip is a lot tougher with that extra 40# on the bar. Tried one set with a hook grip, which sucked.
Conditioning
E5M – 5 Rounds
200m Run
10 OHS (95#)
20 GHD Sit-ups
Fast runs since there was plenty of time to recover. Was taking about 45 seconds each time to get into the gym and run across to where my bar was. Snatched into the first rep each round. First few rounds were done in about 2:15, but was closer to 2:40 in the final round because the GHDs got slow. I came up with this last night and it worked pretty well. Nice to do some faster runs.
Accessory
3 Sets
12/12 Kroc Rows (53#)
Not enough time in class, but Ashley was staying after to do these, so I did too. Otherwise I probably would have skipped out on them even though I really need them.
Yesterday walked the golf course and the app said I was close to 7 miles. I guess I spent more time than usual walking back and forth trying to find my ball. First time of the year where we really got to feel the heat of the back 9 at Sawmill when you get out there in the trees with no breeze. Drank a lot more water than I have been and wore my Oakley’s instead of cheap sunglasses. Seemed to help prevent getting one of those sun headaches I often have trouble with. Also did a 45 minute ROMWOD at night. My legs were feeling a little tired all day after the Sunday workout and run.
Pre-workout
I was coaching this morning so got in early for my warm-up and snatches before class started.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Reverse Hyper (210#)
Weightlifting
E2M – Squat Snatches
4×45#
4×75
4×95
2×115
2×135
2×155
6 sets of 2×175
I wanted to get in 10 total sets, so planned on 4 sets with 175#. Set the clock for 12 rounds just in case it was feeling good. It was, so I kept going. Of course then I rush the 2nd rep in the 5th set and don’t get it pulled into the slot. Stepped right back up and hit it though. That was the only miss. When I exaggerate those knuckles down it really helps me keep it close and feels so much more solid. I did power snatch the final rep, but then stood up and did an OHS with it. Feeling a lot more solid snatching lately.
With Class Warm-up
3 Sets
20 Push-ups
10 Band Pull Aparts (green)
Gymnastics
Max Set – Pull-ups
2:00 Rest
3 sets
50% of Max
2:00 Rest
Regular kip again and wore the leather grips. I’m going to look for some new type of grips at Regionals this weekend. I knocked out 30 reps much easier than the 26 a couple weeks ago. That was good, so dropped off the bar; I’ll take the 4 rep PR. Did the 3 drop sets at 15 reps without any trouble. Really happy with how fast pull-ups came back. I think spending some time on ring rows when I was scaling helped out, not to mention more of the Pendlay and landmine rows lately. Wish I could butterfly though. 😦
Conditioning
4 Rounds
200m Run
10 Power Snatch (95#)
Holy shit did I underestimate this one. Went out running fast thinking it would be a quick one. Goal was unbroken on the snatches every round and that jacked my heart rate sky high, making it difficult to push the runs. Really wanted to put the bar down in the last 2 sets but held on. Finished in 7:20 and I guess I ripped open a finger in the process. Dammit!
Cooled down and did Crossover Symmetry Plyo.
Out in the garage for a quick afternoon session to catch up on Monday’s strength work.
Warm-up
3 Rounds
1:00 Air Dyne
30s Bottom Squat Hold
10 Back Squat (45#)
8/8 Landmine Rows (45#)
10 Back Squat (135#)
8/8 Landmine Rows (55#)
Strength
E3M – 6 Sets
12 Back Squats (185#)
8/8 Landmine Rows (65#)
It’s hot in the garage now that summer has finally arrived. This combo wasn’t easy today but not as hard as I was expecting.
Murph Work
7 Sets
20s Push-ups
30s Rest
Went 20-20-17-17-13-12-12 for 111 total with all reps being chest-to-deck. Might as well do the extra work now so it seems easy during Murph on Monday. Already had done 3×20 this morning too.
My outer pecs and lats are definitely sore from the last couple of days. Might as well hit them again with a half Cindy! Got in a little early before the 9am class for my prehab/rehab stuff.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Reverse Hyper (210#)
3 Sets
10 Rapid Toe Touches
20 Hollow Rocks
50s Bottom Squat Hold
RDL
10×45#
10×135#
Strength
E2M – 6 Sets
10 RDL (185#)
8 Weighted GHD Sit-ups (20#)
I did my Romanian deadlifts while standing on 55# competition plates today since I’ve been getting to the ground with a lot of my reps lately. Actually even got to the ground on some in the late rounds. By adding in these GHDs I really work up a sweat and the work rest ends up being pretty much exactly 1:1.
Conditioning
10:00 AMRAP of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run
My body didn’t know what the hell it was doing on the bar. A lot of the reps were some type of hybrid between a shortened regular kip and a butterfly, or maybe even a little bit of a strict pull-up at times too. Push-ups started to slow around round 8. Air squats were surprisingly pretty good and didn’t slow down too much that I noticed. Even had enough to speed up in the 11th and 12th round. I ended up with 11 full rounds, the pull-ups, push-ups, and 4 of the squats.
No extra rest so I took off running when the clock went off. The first half mile was rough but then I settled in and felt much better on the way back. Took exactly 9:00 according to Garmin, but the import into RunKeeper has a decreased distance and time for some reason. I don’t believe the HR data though, which says I averaged only 112 bpm. Maybe because I was already so sweaty from the half Cindy it was having a hard time reading my wrist.
My best full Cindy is 22+5, so probably would have been close to that with 10 more minutes. I’m sure the last 2 days of upper body volume is part of why push-ups started to slow so early. Hopefully can build up some more endurance there over the next couple weeks.
Forced myself to get in Crossover Symmetry Plyo before I left the gym.
Went out to the garage before dinner and jumped on the Air Dyne for 30 minutes, going 9.25 miles. Just a recovery type page. My heart rate was pretty stable right around 100 bpm the entire time.
I’ll do ROMWOD tonight and it’ll mark exactly a month straight without missing a day. Really enjoying it and seeing solid results.
When I woke up and started moving in bed I was feeling some pretty good pain in my shoulder. Or maybe that was a dream because I seemed to be fine after actually getting out of bed. Legs feeling a little fatigued.
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Wall Squats
10 Reverse Hyper (210#)
10 Close Grip Bench Press (45#)
12 OH Walking Lunges (55#)
10 Close Grip Bench Press (95#)
12 OH Walking Lunges (55#)
Strength
E3M – 5 Sets
10 Close Grip Bench Press (135#)
12 OH Walking Lunge (55# plate)
Accessory & Midline
5 Sets
5 Pendlay Rows (155#, supinated)
5 Evil Wheels
Conditioning
10:00 AMRAP
5 Bar-facing Burpees
5 Power Cleans (95#)
5 Push Press (95#)
Some similarities to 16.5, but felt much better without the big sets and without the squat part of thrusters. Was holding steady at under a minute per round pace and picked it up at the end to finish exactly 11 rounds with a second to spare. Everything unbroken and was able to stick with push presses all the way.
Bonus!
Tabata
Bottom to Bottom Squats
Did sets of 10 for the first 6 rounds and took the extra “rest” in the bottom position. Then kept moving in the final 2 rounds to get 13 and 14. Finished with 87 for a 9 rep PR. Coming out of that bottom hold for the final 4 rounds really is a hell of a burn.
Finished with Crossover Symmetry Plyo and will do ROMWOD at some point.
Yesterday I walked 18 holes of golf for the first time this year. The app I use to track my game said it was about 6.25 miles. My back likes to act up sometimes on the course, probably from all of the twisting and how hard I swing. I did a ROMWOD before heading to bed.
This morning I was planning to do some light snatches every 30 seconds to get in reps. Then they announced a couple of Regional workouts and the snatch ladder looked fun, but at the women’s weights!
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Reverse Hypers (210#)
Snatch
3×45#
3×95#
3×115#
Weightlifting Conditioning
2016 Regional Event #1 (women’s weights)
Squat Snatch
10×135# by 2:00
8×145# by 4:00
6×155# by 6:00
4×165# by 8:00
2×175# by 11:00
With the one miss at 165# it took me 9:11. I was taking my sweet ole time changing the weights because I needed the breather. I had about 30 seconds to spare after the first 3 weights, but the miss set me back on the 4th. I was happy to finish and make all of the time splits. Can’t wait to see a bunch of fit women destroy this!
Here is Rich doing the workout in 6:09. Looks so easy.
Needless to say, I skipped the class warm-up and tried to catch my breath.
Strength
E2M – 6 Sets
9 RDL (185#)
8 GHD Sit-ups (20#)
Was feeling tired from the snatches, so I only did 8 reps on the GHD. Warmed up with 9×45# and 6×135# I think. I’m getting low on the RDLs right away now with my hamstring flexibility improvements. Maybe need to start standing on plate.
Gymnastics
8:00 EMOM
7 Ring Rows (feet elevated)
Conditioining
2 Mile Run
Knew it wasn’t going to be anywhere near my PR time, but I felt much better than I have during the slow 3 mile runs I’ve been doing. I wouldn’t call it anything near a 100% effort either. Took me 17:07 with mile splits of 8:43 & 8:24. My average heart rate was 156 compared to sub-130 on my slow runs. Just gotta keep running and it’ll improve.
Almost late getting to 4:30 due to being in a coding zone for work.
Warm-up
2×10 Reverse Hyper (210#)
Jogging
PVC Good Mornings
Strength – Deadlift
10×45#
5×155
5×225
5×275
5×325
5×365
5×395
Could feel it in that left shoulder when it got heavy. Happy with the 395 though after the back tweak a few weeks ago too. Would have liked to be closer to the 425 I did before the tweak, but no need to push it. I’m already in rough enough shape.
Conditioning
2-4-6-8-10-12-14-16-18-20 Wall Balls (20#, 10′)
5 Burpees
Total of 110 wall balls and 50 burpees. Took me 8:36 to finish. All wall balls were unbroken sets. Burpees got slow to try and catch my breath a little.
Midline
7 Rounds
10s L-hang
10s Rest
Actually held a true L for the first 3-4 and then my feet started to droop more and more.
3 Sets
3 GHD Back Extensions
The slow controlled kind. I forgot how hard these are. Probably should have had the pad back more after watching the video again.
Nick Momrik's Fitness Logs 