Tag: Ring Dip

No WOD, No Way

I can really feel those Pendlay rows in my upper back and my hamstrings are a tiny bit sore. Excited not to see any metcon posted today. Well, at least until we got going and realize how hard the work was.

Bench Press

The program had 3×3 @ 85% and then 4 sets of 6-12 reps, picking a weight which will get you to failure.

  • 10×45#
  • 6×95
  • 6×135
  • 3×185
  • 3×215
  • 3x3x235
  • 12×205
  • 10×205
  • 10×205
  • 9×205

Talk about an epic bench session! The working heavy sets didn’t feel easy. Based on a max rep set from a bench program over a year ago I picked 205. Amazingly all 3 of us picked a perfect weight, hitting failure at 12 reps in the first set. I didn’t expect to get so many in the next 3 sets but it started to feel “easier.” Going to be sore for a couple of days.

DB Fly

3 x 10-15

  • 3×15 (30# DBs)

My arms didn’t want to move after the bench press and it was rough just holding the dumbbells up.

Strict Ring Dip

4×8-12

I was able to get 3 sets of 12 and then hit the wall, only getting 8. Didn’t expect to make one full set though, so I’ll gladly take it.

Back Squat

Add 0-5-10 pounds over 75% depending on feel and do 3×5.

  • 2x5x135#
  • 5×205
  • 5×245
  • 5×275
  • 3x5x295

Didn’t feel as fast as yesterday, but wasn’t in danger of missing anything.

Was expecting an easier session since they was no conditioning work, but it still took us about 90 minutes, rotating 3 guys through.

I got the new Nano 7 today and they are really nice. Wore them for the squats and they felt great.

Bro!

Feeling a bit beat up today and originally planned a rest day, but switching it up to try to get on a schedule with Bryan.

Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×185
  • 3×205
  • 3×225
  • 3x3x235

Working sets at 85%. Wasn’t sure how it would go. Definitely felt awkward with so much weight on the bar after not having done much benching in a long time. Spotters said it looked easy though.

Dumbbell Bench Press

15 reps with 40# DBs. Yep, only one set. That’s the heaviest we have at the gym.

Dumbbell Fly

  • 15 – 20# DBs
  • 2×15 – 30# DBs

Strict Ring Dips

3×12 – all unbroken!

Skull Crushers

  • 12 – 20# DBs
  • 12 – 30# DBs

Was not pretty with the 30s. Felt like we should have had a wall of mirrors at the gym for this session!

Conditioning

5-10-15-20

  • Push Press (95#)
  • T2B

Have I not done enough push presses and gymnastics since Saturday? Unbroken on the first 3 sets and was hoping I’d be able to do the 20 but no way; went 12-8. Went 5 and 10 unbroken with toes to bar, then 6-5-4, and 6-5 before I hit my wall and had to finish with singles. Finished in 5:01.

Open & Close

I was tired yesterday so took a complete rest day instead of hopping on the Air Dyne for active recovery. Planned to go to the 10am class this morning but didn’t wake up until 9:10. Procrastinated most of the day, but got out in the garage after 5pm. At least all that waiting with the heat on let the garage get up to 55°.

Warm-up

5:00 Ski Erg (1,057m)

Gymnastics

10:00 EMOM (alt)

  • 7 Strict Ring Dips
  • 12 Pistols

No issues on either. Did 10×45# and 5×135 deadlifts to get ready for the metcon.

Conditioning

Found this one in the Fitness Level Workouts on BTWB when looking for something to do with toes to bars.

5 Rounds

  • 15 DL (185#)
  • 15 T2B

My goal was some bigger sets on the toes to bars today and the hopefully hang on. I went 8-7 on every set of deadlifts, with too much rest in between sets. Wore the belt. I was able to stick with 8-7 T2B for 3 rounds. At that point I was hoping to switch to 3×5. Well, I made it through one 5, then hit the wall after 4. All the rest singles in that set and for the entire final set. Finished in 11:36.

Tried something new and learned some lessons about what I can do. Doesn’t help that these were two very similar hinging movements on the hips, which I use a lot on my T2B.

Fifteens

Was thinking about doing “Linda” to finish out the year just like in 2015, but we weren’t up for it today and my back has been a little rough this week so would not have been the best idea. I actually didn’t even get out of bed until almost 10:30. I can’t remember the last time I was in bed past 10. Worked out with Bryan and Doug at noon. Did some bottom squat holds and shoulder stretching to warm-up.

Gymnasty

15:00 EMOM (alt)

  • 5 Strict Pull-ups
  • 7 Strict Ring Dips
  • 10 Pistols

Been a long time since doing a pistol. Always rough to get the feel for them again but then after 10 reps or so it comes back.

Conditioning

15:00 AMRAP

  • 20 T2B
  • 10 Bar-facing Burpees
  • 20 Hang Power Snatches (75#)
  • 10 Step-ups (24″)

Went much smoother than we expected. I surprised myself by being able to stick to sets of 4 toes to bars the entire way. Went 8-6-6 on the snatches and should have tried 11-9 or something like that. I figured I’d end up doing step-ups instead of box jumps and when I got to that movement in the first round it was an easy decision. Finished 3 rounds plus the T2B and burpees. Might have been able to get in one snatch, but collapsing to the ground felt like a better idea.

Feels good to be back into some kind of consistency. I think I’m going to join Bryan on the Hybrid Performance WOD program starting this week, though still finish out these last few weeks of the Thruster Attack.

Dead Stop

Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.

Warm-up – 3 Sets

  • 2 Inch Worms
  • 4 Ring Rows
  • 8 Mountain Climbers

Strength – Deadlift

  • 5×45#
  • 5×135
  • 5×205
  • 5×255
  • 5×285
  • 5×315

Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.

Conditioning

3 Rounds

  • 10 Box Jumps (24″)
  • 10 Burpee Box Jumps (24″)
  • 10 Power Cleans (135#)
  • 10 Burpees over the Bar

Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.

Gymnastics Strength

4 Sets

  • Max Strict Pull-ups
  • Max Strict Ring Dips

I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.

Deloading

Out in the garage after 2. Should have probably eaten lunch at some point today. Warmed up with Crossover Symmetry Activation.

Power Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • EMOM
    • 1×135
    • 1×145
    • 1×155
    • 5x1x165

Decided to make them power snatches today since it’s the 4th week and a deload. Made it 8 minutes on the EMOM with the warm-ups instead of just the 5 heaviest.

Snatch Pull

  • 3x3x185#

Back Squat

  • 3×135#
  • 3×185
  • 3×225
  • 3×265
  • 3x3x285

Was not feeling it with the squats today. Maybe because I wasn’t all warmed up due to powering the snatches or maybe the sprints from yesterday beat me up. I could feel that left quad too. Put on the belt for the last 4 sets, but didn’t wear knees sleeves and had on Nano 5s.

Accessory

20:00 EMOM

  • 5/5 Landmine Rows (90#)
  • 6 Strict Chin-ups
  • 8 Strict Ring Dips
  • 6 Evil Wheels
IMG_8182-1.JPG
Decided to finally buy a landmine attachment.

Calm Sunday Morning

Completely forgot doing any ROMWOD yesterday while watching ALL THE sports. Big Ryder Cup day today! Went to the track just after 10am. Cool calm morning, which was great for running. Warmed up with an easy 400 meters and then rested 3 minutes.

Aerobic Capacity – VO2 Max

  • 4x
    • 800m (target – 3:31)
    • 2:00 Rest
  • 5:00 Rest
  • 4x
    • 200m (target – 0:36)
    • 2:00 Rest

Took a minute to catch my breath and then walked a lap.

Maybe my best track session yet. I hit the low part of the assigned pace ranges on every single interval. My 800 splits were 3:29-3:29-3:25-3:28 and the 200s were 35-35-36-34 seconds. Went out way too fast on the first 200 meters of the opening 800, but found a nice steady pace for the rest of them. No struggle to get appropriate times, even by the 4th one. Felt really good on the 200s too.

Hmm, still no 1 mile test in the coming week. Though with the 2nd workout of the week, I’m guessing that test may be the week after.

After the Ryder Cup I felt like doing something so headed out to the garage.

Accessory / Gymnastics

32:00 EMOM (alt)

  • 4 Strict HSPU
  • 4 Strict C2B Chin-ups
  • 6 Strict Ring Dips
  • 6/6 Landmine Rows (85#)

Hopefully will get in that 44 minute ROMWOD tonight.

Double After Double

I made up the 45 minute ROMWOD this morning after coffee time. Getting a bunch of shit done around the house before my first day back to work on Monday. Headed in for the 4:30 class.

Warm-up

  • 2×15 second Lizard (that’s what ROMWOD calls them) on each leg
  • 2x
    • 20s Air Squats
    • 10s Rest
    • 20s Bottom Squat Hold
    • 10s Rest
  • 20s Back Squats (45#)
  • 10s Rest
  • 20s Bottom Squat Hold (45#)
  • 10s Rest
  • 20s Back Squats (45#)
  • 10s Rest
  • 20s Jumping Back Squats (45#)
  • 10s Rest

Strength – Front Squats

Warm up to about 70% and then hit doubles with small increases for 20 minutes.

  • 4×135#
  • 4×205#
  • 2×235#
  • 2×245#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#

I put on the belt with 235 or 245. Last set was a grind on the 2nd rep.

Conditioning

10:00 AMRAP

  • 5 Ring Dips
  • 7 Toes to Bars
  • 21 Russian Kettlebell Swings (53#)

Everything unbroken. Finished 5 rounds plus ring dips, T2B, and 10 of the KBS. Grip!

Midline

  • 4:00 Plank

Class did a tabata, so Michelle and I held the entire time, plus the final 10 seconds of rest to get the full 4 minutes. I did mine on my hands. My low back started to heat up around the halfway point so I had to keep making slight adjustments to my hip and low back angles. Not ideal, but wasn’t quitting with Michelle breezing through it next to me.

Another 20 minute ROMWOD late.

5 At A Time

Had day 1 of the Club Championship this morning. Weather wasn’t that hot until the end and we actually got rained on a bit. Need to score a lot better tomorrow to do something in which will most likely be the 3rd flight. Out in the garage at about 5:30pm.

Hang Power Clean + Front Squat

img_8026

  • 5×45#
  • 3×95
  • 3×135
  • 5×160
  • 5×170
  • 5×185
  • 5×200
  • 5×210

All reps were from the hang above the knee. After 170 I actually had to get out the chalk. It was so humid out after the rain last night and what we got during the day. I was sweating everywhere. In the last two sets I dropped the bar after 3 reps, real quick breath, and picked it back up to finish the final 2. Sets of 5 are fucking nasty!

Clean Deadlifts

  • 2×225#
  • 2×255
  • 2×275
  • 3x5x285
  • AMRAP 285

Used a hook grip through the first set of 5. No chalk on any of the deadlifts though. Then used lifting straps the rest of the way. Stopped after 15 reps in the AMRAP. I was starting to feel it all over in my legs.

Pause Split Jerks

Pause in dip for 2 seconds and pause in split for 2 seconds.

  • 2×45#
  • 2×95
  • 2×135
  • 2×175
  • 2×185
  • 2×195
  • 3x2x205

I turned on the clock and went every 2 minutes. Felt a lot more solid than last week, when I was taking a lot more rest. Getting used to the weightlifter’s volume.

Accessory

28:00 alternating EMOM

  • 6 Strict Chin-ups
  • 30s HS Hold
  • 6 Strict Ring Dips
  • 8/8 Barbell Side Bends (95#)

Was expecting it to be more brutal due to the heat but it wasn’t bad at all. First time trying side bends with a barbell and I think they are a keeper. They seem to make use of a lot more muscles.

Will make time to get in a 20 min ROMWOD.

Back For Sunday

Yesterday I was up early to play in a charity golf tournament. Fun day but I was exhausted when I got home. Took a 2 hour nap! Did a 19 minute ROMWOD late at night. Felt much better this morning. First time back for Sunday after missing 3 weeks.

Warm-up

  • Crossover Symmetry Activation
  • 2 Rounds
    • 5/5 Bar Taps
    • 10 Pass thrus
    • 15 Push-ups
    • 20 Squat Jumps

Gymnastics Strength & Barbell Cycling

14:00 EMOM (alt)

  • 5 Strict Chin-ups
  • 5 Power Cleans (135#)

14:00 EMOM (alt)

  • 5 Strict Ring Dips
  • 5 Power Snatches (95#)

Originally I thought I’d do sets of 4 chin-ups but I went with 5 and had no problem hitting every set. Surprised the dips felt so easy after not doing any in quite a long time.

Conditioning

  • 50 Bar-facing Burpees

Had an epiphany with my rhythm right off the bat. Was a lot quicker and used less energy with less movement. Took me 3:29.

Decided to squat after class since I wasn’t feeling tired and the lifting I needed to do later in the day looked like a lot of volume.

Back Squat

First rep in each set has 5 second pause in the bottom. Did the pause with each double. No special shoes, belt, or sleeves today.

  • 6×45#
  • 6×135
  • 2×205
  • 2×235
  • 6x2x265

My traps were already sore (probably from the cleans) and it did not feel great with the bar on my back. First squat session without cutting back the sets.

Evening session to finish up the first week of the Vaughn program. In the garage around 6pm. Started with Crossover Symmetry Activation.

Snatch Balance

Three second pause in the bottom.

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • 2×135
  • 2×155
  • 1×165

Missed first try with 155, but then got it right after with a little patience. Need a lot of improvement with these.

Snatch

With a 3 second lift off.

  • 2×95#
  • 2×115
  • 1×135
  • 1×155
  • 12x1x165

Did the 12 singles on an every 90 second clock. Missed attempts 3 & 4, but did 2 more at the end of the clock. Fell into a nice rhythm after those misses.

Clean & Jerk

Three second lift off in the clean and then a 3 second pause in the split.

  • 2×135
  • 2×155
  • 1×175
  • 1×195
  • 10x1x215

Did the final 12 every 90 seconds again. Missed the full 3 second pause in the split a few times as I was off balance, but never missed a clean or jerk. Hands were really feeling beat up in the middle of those 10. Perhaps I shouldn’t have programmed so many lifting reps during class today. 🙂

The aftermath

That ends training for the 1st week of the program. It turned out to be a lot more volume than I originally thought. All of the pauses and tempo work really add up. I think I will stick to a 2 off 1 on schedule and not try to push 3 days in a row unless I really need to. Will keep to very limited WODS too, but try to get in 2 Aerobic Capacity workouts each week.

Did a 21 minute ROMWOD late in the night.