Tag: Ring Push-up

Christmas Couplets

I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.

2014-12-21-couplets

Warm-up

  • Crossover Symmetry Activation
  • 3x10x210# Reverse Hyper
  • Bottom Squat Hold
  • Stretching

XWOD

  • 5-5-5-5-5 Bench Press
  • 2-1-2-1-2 HSPU
    • 2s: Kipping HSPU
    • 1s: Kipping Deficit HSPU (6″)

Including warm-up sets, I benched:

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×195#
  • 5×205#
  • 5×215#
  • 5×225#

It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.

Conditioning

“Christmas Couplets”

  • @ 0:00 – 3 Rounds
    • 3 MU / 6 C2B / 9 Pull-ups
    • 6 Snatches (95/65)
  • @ 10:00 – 5-10-15
    • Back Squats (135/95)
    • Bar-facing Burpees
  • @ 20:00 – 15-10-5
    • Deadlifts (205/135)
    • Ring Push-ups / Push-ups
  • @ 30:00 – 3 Rounds
    • 10 T2B
    • 100 DU

The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.

I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.

Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.

I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.

The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.

Show Up

Went in for the 5:30pm class. Started with some bottom squat hold and stretching.

Warm-up

  • 5 Shoulder Press (45#)
  • 8 Front Squats (45#)
  • 5 Shoulder Press (95#)
  • 8 Front Squats (95#)
  • 5 Push Press (135#)
  • 8 Front Squats (135#)

Strength

12:00 EMOM

  • Odds: 4 Push Press (185#)
  • Evens: 8 Front Squats (185#)

Deadly! I was near failure on every set of push presses and the front squats were no joke. Felt like I got done with a WOD at the end I was breathing so hard and sweating my ass off.

Accessory

3 Sets

  • 10/10 Kroc Rows (62# KB)
  • 10 Ring Push-ups

Conditioning

5:00 AMRAP

  • 8 KB Snatches (44#)
  • 10 Sumo Deadlifts (44# KB)
  • 12 Wall Balls (20#, 10′)

* 2:00 rest and then another 5:00 of the same thing starting where you leave off in the first AMRAP.

I had no sense of urgency, just kept moving at a slow steady pace. I did 3 rounds plus 8 snatches, 10 deadlifts, and 3 wall balls in the first half and finished with 7 full rounds plus 7 snatches overall.

Walked 200m outside since it was so nice out. After class I stayed for some extra work.

Weightlifting

  • 5 Hang Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 Hang Muscle Snatches (65#)
  • 5 Snatch Presses (65#)
  • 5 Hang Muscle Snatches (75#)
  • 5 Snatch Presses (75#)
  • 5 Hang Muscle Snatches (85#)
  • 5 Snatch Presses (85#)
  • 5 Hang Muscle Snatches (95#)
  • 5 Snatch Presses (95#)

I was dead after the workout and know I wouldn’t have the energy for anything explosive. The muscle snatches and presses were back to back so it got tough.

Back

Reverse Hyper

  • 3x10x230#

Could feel my back tight from the class so figured these were a good idea.

I don’t know if yesterday took more out of me than I noticed or that the EMOM to start just completely wiped me out.

Pounding

Woke up with a headache, but hit the pavement around 8am. Went for a 30 minute active recovery run, covering 3.14 miles. Then I walked about a half mile to get home.

Switching up from strict pull-ups on this rest day to some different sets of push-ups. Did one big set for each type of push-up, stopping a few reps shy of failure. Undefined rest between sets as I did them during breaks from working. Was done over the course of a few hours.

  • 20 Clapping Push-ups
  • 30 Wide Push-ups
  • 25 Diamond Push-ups
  • 20 Ring Push-ups
  • 30 Push-ups

Can you tell I like pretty numbers? I cut the ring push-ups pretty short because I didn’t want to get strap burns on my arms. Next time I’d be sure to put on my shin skins.

Tabata Thrusters

Really needed the rest day yesterday. Was up early do go play in a golf scramble. Kind of a shitty day since we had to use all of our rain gear. I was exhausted when I got home.

Got up early this morning, put on the weight vest and headed out for a brisk walk before eating or drinking anything. It was 3.06 miles in 44:05 with the additional 20# strapped to me.

Over to CFi at 12:30 to train with Kevin. Got started with Crossover Symmetry Activation and then did some warm-up sets of shoulder press with 5×45#, 5×95#, and 5×115#. Did a few single muscle-ups and some swinging on the rings too.

XWOD

  • 6-6-6-6-6-6 Shoulder Press (127.5#)
  • 2-1-2-1-2-1 Muscle-ups
    • 2s: Kipping Muscle-ups
    • 1s: Weighted Kipping Muscle-up

First time trying a weighted muscle-up. Failed with 20#, then failed with 10#, and made it with 10# on the last one. Shoulder press was the biggest struggle I’ve had out of any day in the 2 cycles. I may have to reevaluate my plan for these last 3 days. I should have been fresh after the rest day yesterday, but even the muscle-ups felt sluggish in my shoulders.

Gymnastics

E30S 11:00

  • 3 C2B Pull-ups

Was planning to go for 4 every 30 seconds for 8:00 as a step up from 60 total reps doing 6 EMOM 10:00 last week, but after the XWOD I decided to adjust. Went the extra minute to get more volume in. Started doing butterfly chest-to-bar for the first time. Had a kipping one mixed in here and there, but was over 90% butterfly. I’ve never been able to string them together before today. Making GAINZ in many areas lately.

Experimenting

16:00 Tabata (32 Rounds)

  • 20s Thrusters (15#)
  • 10s Rest

Trying out something new. This was all about building an aerobic base for thrusters, which will continue to be built on. The goal is not to go balls to the wall, but slow, controlled, and consistent. I got 8 reps every round and went for it, getting 12 on the final round, which comes to a total of 260 thrusters! Not hard or terrible, but pretty boring. I’m a little worried how bad the DOMS is going to be.

Conditioning

  • Buy-in: 500m Row
  • 3 Rounds
    • 5 Snatches (95#)
    • 10 T2B
    • 15 Ring Push-ups

Pulled around 1:45-1:48 on the row. Did all TnG snatches, 5-5, 5-5, and 5-3-2 on T2B, 5-5-5, 6-5-4, and 6-5-4 on the ring push-ups. Finished in 7:13.

Midline

3 Sets

  • 20 GHD Sit-ups

All under 2 hours.

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.

Nearly a Century of Double Unders

At Survival Fitness this morning with Matt at 10am. Conditioning focused instead of strength for a change of pace.

Warm-up

DU Practice

I got a set of 98 unbroken for a PR. Started tripping up around 95 and managed to save a few more, but couldn’t get to the century mark. So close, yet so far away. Got another set of 67.

OHS

  • 5 x 45#
  • 3 x 95#
  • 3 x 135#
  • 1 x 165#
  • 1 x 185#
  • 1 x 195#
  • 1 x 205# (PR)
  • 1 x 215# (PR)

Shoulders were shaky even with the empty bar, so I was not confident about how the day would go. Then in the set of 135# I started to feel a knot in the middle of my back on the left side, which would continue to get worse through the training session. Just goes to show that your body can still perform when not feeling your best. Really happy with the 15# PR.

Conditioning & Gymnastics

A couple of partner interval-type workouts where 1 person does a round while the other person rests.

5 Rounds each

  • 200m Row
  • 15 Pull-ups

Really need to get in butterfly practice since I seem to have lost them. Got all 15 unbroken to start and 10-5 in the second round. Then the pull-pull combination started to kick in.

5 Rounds each

  • 15 cal Air Dyne
  • 10 Ring Push-ups

Did all of the ring push-ups unbroken. We were planning to do a short sprint workout with burpees and wall balls after a longer rest, but both of us were feeling sick after these two. We decided it was a better idea to call it a day, since this was a considerable amount of hard conditioning because of the rest/work.

Thruster and Dip PRs

Out in the garage again this evening, after the Lions game. Legs are sore from the cleans and 2 days of squats.

Warm-up

5:00 of Jump Rope and DU

OLY

Snatch day

  • E20S 2:00 – 1 x 95#
  • Rest 2:00
  • E30S 2:00 – 1 x 115#
  • Rest 2:00
  • E45S 3:00 – 1 x 135#
  • Rest 3:00
  • EMOM 3:00 – 1 x 155#
  • Rest 1:00
  • EMOM 3:00 – 1 x 165#

I failed on the 1st and 3rd minutes with 165#. Was standing up on the 1st one and started walking forward, but had to bail it because the rack in my garage is too close for much movement. Would have been able to save it anywhere else. On the 3rd rep I had it overhead and sat in tho hole too long, then lost stabilization.

Strength

Thrusters

  • Triples with 135/145/155/165/175/185/195 (3RM PR for 195#)
  • Singles with 205/215/225 (all PRs)

BOOM! Here are the 215# and 225# lifts.

Weighted Dips

Hanging plates and/or KB from the belt.

  • 3 x 25#
  • 3 x 35#
  • 3 x 45#
  • 3 x 53#
  • 3 x 58#
  • 1 x 63#
  • 1 x 68#

Haven’t done these in a couple of months, but I’m pretty sure those are 3RM and 1RM PRs.

WOD

10 Rounds

  • 5 Ring Push-ups
  • 10 Sit-ups (anchored)

Came up with this little gem to work bodyweight movements. The low rep counts were designed to keep moving and not require any rest. Fun one that took me 5:16.

5/3/1 Begins

Was up early and got back to Saginaw around 11am. In to the gym this afternoon with Kevin to train. I read 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) last week and loved it. Decided to start my first cycle of 5/3/1 today. Really looking forward to see how it works. I like having a program where I don’t have to guess what weights to lift; give me percentages and reps and I’ll do the work and trust the program.

Warm-up

I got a new, lighter/thinner cable for my Rx Jump Rope and tried it out as the warm-up for today. Got a streak of 73 in a row right off the bat. I was hitting the ground a lot with the cable though, which I haven’t been doing with the cable that is one step higher. This would prove to be a big difference when fatigued.

Strength

5/3/1 Deadlifts – Cycle 1 Week 1

  • 5 @ 165# (40% of training max – warm)
  • 5 @ 205# (50% – warm)
  • 3 @ 245# (60% – warm)
  • 5 @ 265# (65%)
  • 5 @ 305# (75%)
  • 5+ @ 350# (85%)

I got 9 reps at 350 before stopping because my grip had been failing since the 5th rep and I could start to feel my low back giving out. Wendler says leave a little in the tank, so I did.

10:00 EMOM

  • Odds: 7 Strict Chin-ups
  • Evens: Snatch Grip Deadlifts (135#)

I should have had the straps on right away, but didn’t until the 2nd round of snatch grip deadlifts. So I only got 4 in the first round, then 6 in the 2nd, and 8 in the last 3 rounds. Was really a struggle in the last two rounds of chin-ups. Working on the snatch grip deadlifts and hitting the hips hopefully will help me out with my full snatches.

WOD

30:00 AMRAP

  • 500m Row
  • 400m Run
  • 100 DU
  • 10 Ring Rows
  • 10 Ring Push-ups
  • 20 Air Squats

Figured we’d do a long WOD, which I haven’t done in at least a month. Kevin smoked me right out of the gate because he kicks my ass on the rower. I couldn’t catch back up. My DU kind of sucked and I think the new cable got me. Felt like it was hitting the ground so much it would either bounce up or lose shape. I could rarely recover from nicking it and I actually got whipped quite a few times, which hasn’t happened to me in who knows how long. Tried Kevin’s cable which looks to be 2 inches shorter after the WOD and I seemed to do better with it. So maybe with the lighter weight it just spins that much different that I need to chop off that much length. Or maybe I just need to get used to it.

Anyway…I finished 3 full rounds and was about 100m through the run in the 4th when the time ran out. I kept going though and completed everything in the round, so it was about a 35 or 36 minute AMRAP for me. 🙂 Had to split up every set of ring rows, but got all of the ring push-ups and air squats unbroken.

Morning Air Dyne

Golfed with a buddy yesterday, so took a rest day.

Conditioning

Did 20 minutes on the Air Dyne at about 9am. RPM was steady at an average of 72. Never saw a number lower than 69 or higher than 74. Totaled 520 calories and 11.41km. Felt good!

Went to Survival Fitness at 8pm for open gym and worked out with Brent.

Warm-up

  • 300m Run
  • 2 Rounds
    • “Cindy” round (strict and quality reps)
    • 3/3 Turkish Get-ups (35# KB)

Strength

Super Squats! I warmed up with 8 @ 45#, 5 @ 135#, 3 @ 185#, and 3 @ 215#. Then I used 245# for the set of 20, up 20# since starting 2 weeks ago. That first week was definitely the hardest though. Really taxing today on the breathing. A couple of hours later I’m feeling tight in my lower back and my neck.

Then I did 3 sets of 20 pullovers with a 60# DB to stretch out the ribs, with the added benefit of working on my chest.

WOD

3 Rounds

  • 10 Ring Push-ups
  • 10 T2B
  • 10 Weighted Step-ups (24″ box, 45# DBs)

Originally planned for 5 rounds, but decided to keep it shorter after the super squats which are pretty taxing. Right before we upped to 20 step-ups too, but as soon as we got into them, I quickly made the executive decision that was a bad idea because of the big box. I finished in 4:59. Was able to do all of the push-ups and T2B unbroken, but had to break up the 2nd set of step-ups into 6-4 because of grip, but then powered through the last round. Could barely squeeze my water bottle after.

Forearms on Fire

I was up late setting up my new TV and everything along with it. Michelle was coaching and had me help her out with the programming with some movements she had in mind. Went in for the 11am class.

Warm-up

We did a bunch of dynamic movements going back and forth the length of the gym, including jogging, high knees, butt kicks, carioca, skipping, Samson stretch, hip flexor stretch, Sumo stretch, etc. Something new and fresh.

Then we did time through the Partner MB Pass Complex with 10 reps each of pass, overhead, left side, right side, and straight up.

WOD

30:00 Running Clock
Each part has a 10:00 cut-off. Part B starts at exactly 10:00 and Part C starts at exactly 20:00. If you finish a part early, rest until the next begins.

Part A, 3 Rounds

  • 15 Goblet Squats (53# KB)
  • 15 Ring Push-ups

This one was fast, but we were also the freshest here. I did it in 2:58.

Part B, 3 Rounds

  • 15 Burpees
  • 15 Ring Rows

I tried to pace myself on the burpees out of the gate, which allowed me to push on them a little more in the 3rd round. Ring rows are a big weakness for me. Took me 5:38 to finish.

Part C, 3 Rounds

  • 15 K2E
  • 15 Sandbag Clean & Toss Over Shoulder

I owned this one. Did the K2E in 15, 10-5, and 10-5 and never stopped with the sandbag. Took me 4:26 to get done.

My total working time was 13:02. About 10 minutes after we were done I could feel the burn in my arms and especially in my forearms. I didn’t see that coming when I whipped this up. Michelle had picked the first 4 movements, so I just plugged them in to my format and picked two more. The grip work in that last couplet was a real treat.