Tag: Ring Dip

Running Bear

Not feeling it when I woke up this morning. Thought about staying home and hitting up a class later, but got my ass moving and made it to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 4 Rounds
    • 30s Squat Hold
    • 30s Ring Hang
  • 10 Air Squats

Strength

  • 10×45# Back Squats
  • 5×135# Back Squats
  • 4×225# Back Squats
  • 4×245# Back Squats
  • 4×265# Back Squats
  • MU + 5 Ring Dips
  • 4×270# Back Squats
  • MU + 5 Ring Dips
  • 4×275# Back Squats
  • MU + 5 Ring Dips
  • 4×280# Back Squats
  • MU + 5 Ring Dips
  • 4×275# Back Squats
  • MU + 5 Ring Dips
  • 4×275# Back Squats
  • MU + 5 Ring Dips

The last rep with 280# didn’t feel so good on my low mid back, so I dropped 5# and did the last two sets instead of continuing to increase. Really focused on staying tight with my chest up on the last 2 sets. Decided to do my ring dips up in support after a muscle-up for an extra challenge.

Conditioning

15:00 AMRAP

  • 5 Bear Complexes (115#)
    • Squat Clean Thruster
    • Back Thruster
  • 10 Burpees
  • 300m Run

I did 4 complete rounds plus 3 bear complexes. Dropped the bar on every rep during the 4 rounds and then did the final 3 unbroken as the clock was running out. Weight was perfect for this. Runs sucked! Walked about 200m after the workout.

Glad I made it in and got the workout done. Took an afternoon break out to the garage and started with Crossover Symmetry Activation to get the shoulders ready. Also did some shoulder press sets to get warm with 5×45#, 5×75#, and 5×105#.

XWOD

  • 5-5-5-5-5-5-5 Shoulder Press (120#)
  • Push-ups 2-1-2-1-2-1-2
    • 2s: 20# Weight Vest
    • 1s: Clapping w/ vest

Shoulder presses felt better than the first day back on a Smolov Jr. cycle. The push-ups weren’t that bad. Maybe not the greatest choice for the XWOD.

SkiErg

  • 500m
  • Rest 2:1
  • 5-8 Rounds *If you begin falling off pace dramatically then stop, minimum of 5 efforts*
    • 250m @ 85-95% of 500m pace (~2:02)
    • Rest 1:1
  • 500m

I set a PR on the first 500m with a 1:49.6 and really fell off pace in the last 200m. Would do better not going out so fast, but I was trying the technique improvements (see video below) and didn’t have any idea what I’d be able to do. My splits on the 250s were consistent, actually getting faster as I got more comfortable with the technique.

  • 1:02.4
  • 1:02.5
  • 1:02.0
  • 1:01.9
  • 1:01.0
  • 1:01.3
  • 1:01.3
  • 1:01.1

Then the last 500m my goal was to be able to hold the pace I’d been using for the 250m intervals since it was on the short rest coming off the last one. Did a 2:01.2, so goal accomplished.

Walked 0.44 miles around the block to cool down and catch my breath. Then did Crossover Symmetry Plyometrics.

Setting a Baseline

We didn’t get to do the Adventure Park in the trees yesterday because there was thunder in the area. Knees are feeling the squatting from cleans yesterday but already better than they felt last night. Headed over to CFi at noon. Started with Crossover Symmetry Activation.

“Baseline”

  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

I’ve always wanted to try this. Did the row in about 1:50 or slightly under and then unbroken on all of the movements to finish in 4:33. I need to work on faster air squats.

EMOM 10:00

  • 5 C2B Pull-ups

Had originally planned muscle-ups, but don’t work the chest to bar pull-ups enough. Did each round unbroken.

Snatch

  • 45# Position Work
  • 3×75# Muscle Snatch + OHS
  • 3×95# Power Snatch + OHS
  • 3×115# Snatch
  • 2×130# Snatch
  • E30S 10:00
    • 145# Power Snatch
    • 145# OHS

The every 30 second complex at the end got bad pretty early. After 4 I wanted to shorten it in half. Wouldn’t let myself though and made it all the way through. A lot of work on the wrists!

20:00 AMRAP

  • 3 Strict Ring Dips
  • 6 Deadlifts (135#)
  • 9 Weighted Step-ups/downs (40# sandbag)
  • 12 Russian KBS (53#)
  • 50m Sled Drag (25m down and back, 38# sled + 135#)

Wanted a longer workout where I could just keep moving. I wasn’t rushing anything, but kept everything unbroken. Finished 7 rounds plus 3 dips and 6 deadlifts. Walked about 400m after.

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Managed to get 14-13-13-14-13-13-13-14 on the reps.

Finished up with Crossover Symmetry Iron Scap (blue/purple).

At night I did DDP YRG Below the Belt.

Hump Day Sprints

Weather is still chilly. Might not even get into the lake all week! My mid-back is feeling sore this morning.

Did the DDP Yoga Fat Burner video this morning. I think I like the P90X yoga video a lot better, except for the fact it’s 90 minutes long, but maybe I’ll find the right video from the DDP series as I keep trying them.

A couple of hours later…

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Made it all the way through without having to take extra rest! Will work my way up to being able to do Tabata.

Everyone was heading in to Rogers City to watch Kennedy in the Kiddie Parade. I went in early so I could go to the track on my old high school. Jogged 600m and walked 300m to get warm. Then it was time for a few sprints.

  • 400m Run – 1:07
  • 600m Walk
  • 200m Run – 0:30
  • 300m Walk
  • 100m Run – 0:13.6
  • 300m Walk

Timing yourself in sprints is no easy task. I was wearing a watch, so had a little disadvantage with starts and had to try to look at the time as I crossed the finish line. Close enough I guess for some benchmarks.

Strapped the rings up on the goal post and tested a set of unbroken strict ring dips. Got 15! About a year and a half ago was the last time I tried a big set of ring dips and only got 16 kipping. Quite the difference, when not many of my other bodyweight things (other than muscle-ups) have improved during that time.

8:00 AMRAP

  • 5 Ring Rows
  • 50m Run
  • 5 Ball Slams (15#)
  • 50m Run

Fun workout. I kept the reps low so I could keep moving. Did 8 rounds plus 5 ring rows, a run, and 2 slam balls.

Did backwards overhead throws to get the slam ball back. Took me 5 throws to cover 50+ meters. Great for hip extension!

E30S 10:00

  • 5 Ring Push-ups

I set the rings as low to the ground as I could, but being on the 10′ tall goal post, 10-12″ off ground was the best I could do. Did all 20 sets unbroken.

Got back to my parents and jumped on the Air Dyne (AD2) for 20:00.

  • 5:00 Sitting
  • 5:00 Standing
  • 5:00 Sitting
  • 3:00 Standing
  • 2:00 Sitting

Standing up for a long period of time is no easy task. First time I’ve tried it and it was a good way to mix things up. I kept my pace around 60 rpm for the entire 20 minutes, which is around the 55-60% range for me. Totaled 360 calories.

New Toy

Yesterday afternoon I put up another sheet of panel board in the garage and installed my new Concept2 SkiErg. Isn’t she pretty?

ski-erg

I thought so, until I used it this morning. Out in the garage around 8am for the first training session of the day. Started with Crossover Symmetry Activation.

SkiErg

  • 1,000m Warm-up (5:14)
  • 2:00 Rest
  • Max effort intervals
    • 60m (0:13)
    • 2:00 Rest
    • 60m (0:13)
    • 2:00 Rest
    • 100m (0:21.5)
    • 2:00 Rest
    • 100m (0:21.1)
    • 2:00 Rest
    • 150m (0:31.6)
    • 2:00 Rest
    • 150m (0:30.8)
    • 3:00 Rest
    • 150m (0:30.7)
    • 3:00 Rest
    • 200m (0:41.0)
    • 3:00 Rest
    • 500m (1:50.8)

Although this is programmed as a continuous series of intervals, it really should be treated as 2 sections. The 1st 3 intervals (2×60, 2×100, 1×150) and the 2nd 3 intervals (1×150, 1×200, 1×500). The 1st intervals are short and very explosive efforts that will recruit your fast twitch muscle fibers. The 2nd 3 intervals are all gearing up to that final 500m max effort. The final 3 intervals are focused on creating endurance while your fast twitch fibers are fatigued.

Holy shit! The skierg smokes your arms, especially the biceps. Walked 0.43 miles around the block to cool down.

Midline

10:00 EMOM

  • 10 Hollow Rocks
  • 10 Superman Rocks

Did them back to back, so had about 30-35 seconds of rest after the reps.

Kicked back and rested until noon, when it was back out to the garage. Started with Crossover Symmetry Activation again and then did an easy 5:00 on the Air Dyne.

IMG_4746EMOM

  • Odds: 3 Weighted Chin-ups (increasing weight each round)
  • Evens: 2 Strict Pause Ring Dips (unweighted, 2s pause)

* Continue until failure at one movement and then do max reps for one final set with the other movement.

I started the chin-ups with 10# on the belt and went up 5# every round. Only managed 1 at 60#, but even the 3rd with 55# probably was a bit short if anyone had been watching. So that was 10 sets of 3 before failure. I managed to get 6 dips on the max round at the end to total 26 strict pause ring dips. Those were a nice challenge.

Warmed up my front squats with 10×45#, 5×135#, 3×185#, and 3×205#.

E3M

  • 2-2-2-2-2 — Front Squats (225#, 33X1 Tempo)
  • 2-1-2-1-2 — Standing Jump & Reach (both hands)

The movements were back to back, so after racking the bar, I walked out to the driveway and jumped up to touch the rim (basketball hoop) as high as I could. Maybe should have put on the weight vest for the single jumps.

Finished with a moderate paced 10:00 on Air Dyne for 242 cal and then Crossover Symmetry Plyometrics.

C2B and American KBS Back in Action

Surprisingly I’m not all that sore from the leg killer workout yesterday. I can feel some in my upper glutes, but my scaps are more sore than anything.

Warm-up

  • CS Activation (at home)
  • Shoulder Stretching
  • Arm Circles

Strength

Bench Press

  • 10×45#
  • 3×95#
  • 3×95# wide grip
  • 3×95# close grip
  • Speed Bench w/30-35s rest
    • 3x3x135# wide grip
    • 2x3x135#
    • 3x3x135# close grip
  • 8×185# close grip

First time putting any significant weight on the bar for that set of 185# and it felt pretty good. No struggle with the weight.

Conditioning

  • 20 C2B Pull-ups
  • 30 American KBS (53# KB)
  • 40 SDHP (53# KB)
  • 50 DB Push Presses (35# DBs)
  • 20 C2D Push-ups
  • 30 American KBS
  • 500m Run
  • 20 Burpees
  • 30 V-ups
  • 15 Ring Dips
  • 50 DU
  • 20 C2B Pull-ups

First time doing C2B and American KBS. My kip kept turning into a swing after about 4 reps in that first set of 20 though. Scaled down the push presses from the Rx 45# since I’m still trying to take it a little easy, especially with adding back in 2 movements in one day. Got my 50 DU unbroken, which is sweet at that point in a workout. Finished in 21:34.

Went back at 8pm for barbell club. Did CS Activation again before leaving home.

45# Snatch Position Work

  • Snatch Deadlifts
  • Muscle Snatches
  • Snatch Presses

5:00 EMOM

  • 135# Snatch w/ 3s pause in the hole
  • 2 OHS

Was supposed to go 10:00 but my wrists couldn’t take it. Not used to holding weight overhead yet.

Power Snatches

  • 2×145#
  • F-1×155#
  • 1×165#
  • 1×175#
  • 3x1x155#
  • 1-F-1-1×165#

Feet were getting too wide, which really sucks for squatting with it. After 175# figured it was more worthwhile to drop down and work on some fixes. Also allowed me to work on keeping my arms relaxed and try not to bend my elbows early. When I don’t pull early with my arms, the bar just flies up. I nearly lost a few reps behind me.

Grabbed the empty bar and did 5 OHS with a jerk grip. Lost some mobility with the time away from OH.

WOD Drunk

Tough getting out of bed again this morning. Not sore from the squats at all though. Back to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 2:00 Bottom Squat Hold
  • Arm Circles
  • 10 C2D Push-ups
  • Shoulder Stretching
  • Lying KB Hold (25#, ~45s each side)

Accessory

Speed Bench Press

  • 3×80#
  • 10x3x130#

Called for 8-10 sets of 3 @ 55%. Only about 30s rest between sets.

Shoulder Press

  • 10×70#
  • 5×115#
  • 2x5x120#
  • 2x5x125#

Had no idea where to start since I’m just getting back to pressing. Felt good so bumped up the weight a couple of times.

Conditioning

EMOM 24:00, rotating stations

  • Air Dyne (AD6) – 12 cal
  • Ring Dips – 12
  • Burpees – 12
  • GHD Sit-ups – 15
  • Row – 150m
  • Pull-ups – 8

I did my first set of GHD sit-ups touching the ground and then the rest going to parallel. First set of pull-ups were strict and then unbroken kipping sets for the rest. First time doing kipping pull-ups on the comeback and they felt pretty good.

This workout didn’t look very bad on the whiteboard, but I felt terrible after it was over. Haven’t felt like that in a really long time.

Did a 5:00 bottom squat hold right after and then CS Recovery at home.

Building the Body

Was nice to have a rest day yesterday. I got a massage that made me exhausted the rest of the day. I did manage to get in 5 bottom squats holds of 6:00 for my half hour on the day even though I debated resting from them too. Excited to finish out week 1 of Smolov programming.

Out in the garage just after 10 and started with CS Activation.

Warm-up

3 Rounds

  • 50 DU
  • 1:00 Squat Hold

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 3×265#
  • 10x3x290#

I rested about 2:30 between the 10 sets and it wasn’t really that bad. I was expecting much worse. Did a 5:00 squat hold right after. Up 10# for the next week of Smolov lifts.

Time for some bodybuilding!!

7 Rounds
* Keep moving, no real rest

  • 10 Incline DB Bench Press (20-25-30-35-40-45-50)
  • 8/8 Kroc Rows (3×53# KB, 4×70# KB)

4 Rounds

  • 10 Incline Flyes (15-15-20-25)
  • 10 Band Pulldowns (like pull-up motion, green, kneeling)
  • Rest 1:00

4 Rounds

  • 12 Skull Crushers (45#)
  • 12 Barbell Curls (45#)
  • Rest 1:00

3 Rounds

  • MAX Ring Dips (Strict, then kipping)
  • MAX C2D Push-ups
  • MAX Speed Band Curls (red)
  • 2:00 Squat Hold

I haven’t felt an arm pump like that in ages.

Substitution WOD

Can’t wait to get this shoulder worked on this afternoon! In to the 9am class.

Warm-up

On our own doing some shoulder stretching and air squats.

Strength

Back Squat 5×3 @ 80-90%

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 3×275#
  • 3×275#
  • 3×285#
  • 3×295#
  • 3×305#

Yeah buddy! Three weeks ago I missed after 1 rep of 305#, but it was no problem today. I’m going to say my squats are definitely back. Didn’t feel the back problem at all today doing them.

Accessory

10:00 EMOM

  • 8/8 KB RDLs (71# KB)
  • 10 Alternating Pistols

My balance was wobbly today.

Conditioning

10:00 AMRAP

  • 21-15-9
    • 115# Power Cleans
    • Ring Dips
  • MAX Burpee Box Jumps (24″)

I was solid on my power cleans going 11-10, 5-5-5, and 5-4, but ring dips were like in slow motion. Almost exactly a year ago today I did an Rx Power Elizabeth in 7:09 and this took me 7:48 with 20# lighter weight. I managed 19 burpee box jumps in the remaining time.

Quad City

I guess I’m just getting old or getting used to the early bed times. 9am for the 5th day this week. Feeling good though.

Warm-up

“Whip It!”
Play the song by Devo. Do jumping jacks throughout and then a burpee each time they say “whip it” during the song. Be careful not to mistake “whip”, which they say on its own several times. We were definitely warmed up after this.

Strength

Bench Press 5×1 @ 90%+

  • 10×45#
  • 5×135#
  • 3×185#
  • 1×205#
  • 1×215#
  • 1×225#
  • 1×235#

Davy, Shaun, Matt, and I rotated through on the same bench. Ran out of time, but I think we were all pretty much done at the end there. Just 5# shy of my PR, so I’m happy with that. Didn’t have my right arm lagging behind like I used to, but my right elbow issue went away in the last couple of months too, so maybe it was related. My left arm actually was a bit behind on that last lift today.

Accessory

12:00 EMOM

  • Odds: MAX unbroken strict ring dips
  • Evens: MAX unbroken strict pull-ups

Went 15-10-6-7-5-5 on dips and 9-5-5-5-5-4 on pull-ups. Pathetic numbers for pull-ups.

Conditioning

21-15-9

  • OHS (95#)
  • OH Lunges (95#, total reps – not each leg)

Fuck! Fuck! Looking at this I figured wrists would be a limiting factor, but that was the least of my worries during the workout. I did the first 21 OHS unbroken with my shoulders shaking all over the place for the last 5 reps, and holy shit was that a mistake. I’ve never felt a burning in my quads during a metcon like this one. I’d get down into a toes squat to rest when taking breaks and that even felt horrible. Brutal brutal workout. I managed to power through the sets of 9 unbroken with a short break between movements and finished in 9:25.

Midline

7:00 EMOM

  • 12 V-Ups

Good core burn in the last 2-3 rounds.

60 Day Lifting Challenge – Week 6 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Woke up a little sore today, probably mostly from Monday. Lifting with Alex out in the garage at noon.

Warm-up

3 Rounds NFT

  • 3/3 Turkish Get-ups (35# DB)

Haven’t done TGU in a long time. Took breaks between rounds, because 6 in a row got the lungs working.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 4x1x180#

Made the first 180# lift, but failed the next two, so added a 4th rep to try and end on a positive note. Missed it too. Not bad misses, just a little forward and probably should have dropped under more on reps 2 and 4. Rep 3 I should have missed backwards but I got uncomfortable and pulled it forward for the miss.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 3x1x230#

Made everything. Cleans are feeling really good and made some progress with the jerks today. Last two reps were a little iffy, but the other jerks felt solid. I was starting to push myself under more, even at the heavy weights.

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×265#
  • 2×270#
  • 2×275#

Last two sets were programmed to be at 280 but I keep missing that last rep, so I dialed it down today, especially with the heavier cleans now. Still wasn’t easy.

Seated Good Mornings

  • 4×155#
  • 4×165#
  • 4×175#
  • 4×185#
  • 4×195#
  • 4×200#

200# is the heaviest I’ve gone.

Split up the day. Headed out to Survival Fitness for the first time since December 15th to open gym at 8pm. Brent joined me and Matt did some of the rowing with us.

Warm-up

  • 500m Row

Skill

  • 2:00 AMRAP: Shoulder touches
  • Rest 2:00
  • 2:00 AMRAP: Ring Dips

Switched from DU to ring dips since we did a bunch of DU last night. Had to scale the shoulder touches with my feet up on about a 14 inch box and then walked the hands in trying to get to vertical. I did 114 shoulder touches and 32 ring dips. Did 3×5 strict, a set of 5 kipping and then had to start going to 3s and 2s.

Conditioning

  • 1k Row
  • Rest 4:00
  • 500m Row
  • Rest 2:00
  • 250m Row
  • Rest 1:00
  • 125m Row

I added the 250m and 125m to get in some extra, since tomorrow is a rest day and Friday is a lighter day. My splits were 3:30.7, 1:42.3, 49.1, and 22.8. Wasn’t breaking any PRs on the 1k or 500, but it was good high intensity work for the 2nd session of the day.

Update: That 1k row turned out to be a 5 second PR!

Bring on rest day and hopefully a massage!