My shoulders are still a little sore from Saturday, but my upper back is where the real soreness is from that gymnastics work on Sunday evening. Did a 20 minute ROMWOD during lunch today. The biggest issue with going back to work has been the right side of my back gets really tight after sitting for 2 hours. In the last month and a half I’ve noticed the same thing happening during any car rides over 90 minutes. Maybe I “deconditioned” myself out of my back imbalance a bit during the 3 month sabbatical. Anyway I hope things square away soon, because it’s really making the word days drag on when I have to keep taking forced breaks more often than I’d like. Got to the gym around the start of the 4:30 class.
I wasn’t sure how these would go with my back. In the early sets I really tried not to be too aggressive, which I think had a nice carryover to when it got heavier. Those singles at 85% felt really good.
Clean & Jerk
Solid here as well. I didn’t even realize I wasn’t wearing a belt until after the first rep with 111 kilos. Usually I like to put on the belt when I get over 200 pounds. Made a big effort to stay off my phone and keep moving from set to set after loading the bar. Not quite EMOM, should have been close most of the time.
I did put on the belt here, because sometimes my core gives out a little and I start to cave forward. I think I was pretty upright for every rep though.
Took just over an hour to finish all of the lifting.
Midline and Gymnastics
Decided to combine abs with some gymnastics today so it didn’t seem like I was wasting so much time. I swear the ab work takes almost as long as the lifting in this program.
10/10 Side Bends (70# KB)
5 Strict Ring Pull-ups
Big focus on keeping a hollow body through each pull-up.
25 Lying Leg Raises
6 Ring Kip Swings
I need get back to doing those swings more often and translate the high feet into my actual muscle-up, because I still do the big knee bend on my forward swing.
Two weeks of Catalyst OTM ✅
I had the urge to do some muscle-ups, even after fatiguing my pull and swing with the other work. Originally thought of starting with 6 down to 1, but made the right call to do with 5. Finished at exactly 2:00, with having to double or triple kip my final dip. I guess my rests between sets were spot on.
Ass and hammies definitely sore from 16.4. My upper back is sore from the ring rows yesterday too, but glad to be able to work those muscles again with that pulling movement.
Crossover Symmetry Activation
Bottom Squat Hold
Empty Bar stretching and positions for thruster
E2M – 7 Cycles
5 Thrusters (95#)
5 Burpees over the Bar
4 Burpees over the Bar
This was much worse that the 8s every two minutes from 4 weeks ago. Going from the burpees back to the bar was gross. Those jumps over the bar really added up today and had the quads fatigued. Started out taking 37 seconds, got a couple of seconds faster, and then started hitting the wall after the 4th cycle. Was fighting to keep it under 50 seconds by the last cycle.
This was the 4th progression of this combo. Since they all started the final cycle at what would be the 12 minute mark of a running clock, the volume was all effectively in a 13 minute window, which went from 50 reps to 63 of each movement. Bring on the thrusters Castro!
15 Stalder Leg Lifts (13″)
5 Ring Swings
I actually only got in 2 sets and then did 3 after snatching because I was helping out some people with HSPU technique for their run at 16.4 tomorrow.
Weightlifting – Snatch
Felt really good again. Aggressive punch out. No misses on the way up again.
I can feel my back is a little aggravated from the shoulder press over-extension yesterday. Would be great if Castro doesn’t give us a max lift or heavy deadlifts this week.
3×10 Reverse Hyper (210#)
15 PVC Good Mornings
20 Jumping Jacks
16 Mountain Climbers
Strength – Deadlift
Easy does it with the back.
Set everything up for success with dumbbells for feet and my AbMat pad. Missed 3 times in the set of 40 double unders though. Can’t miss if I’m going to PR. Sit-ups felt really good, but too bad. Managed a 6:07, which is only 8 seconds slower than my best.
10 Russian Kettlebell Swings (70#)
20 Shoulder Taps
5 Ring Swings
I threw one muscle-up in there to show Weston something and I flew up on to the rings! This swing work is going to pay off. Coming down was pretty terrible on my shoulder so no more of that.
After class got into a little extra with Bryan and Michelle…
5 Overhead Squat (135#)
I really wanted to snatch into that first OHS every round but I only did that on the first 2 (maybe the third?) because I was almost losing them. Probably should have put on the lifters for this, since they work well on the rower too. This got pretty nasty on the quads. Finished in 8:50.
Was at the gym early to judge a 16.2. Feeling rested.
Bottom squat hold
Crossover Symmetry Activation
Every 1:20 – 10 Sets
6 Thrusters (95#)
6 Burpees over the Bar
Didn’t look at the clock until the last set or two. At that point it was taking 24-25 seconds. Smacked myself in the head puling the bar down to the front rack in one of the early sets. No blood, but it is swollen with a little bump there.
10:00 EMOM (alt)
8 Weighted Pistols (26# KB)
The pistols weren’t easy after 60 thrusters. Did all 5 sets of toes to bar unbroken.
30s Pike HSPU (30″ box)
Those handstand push-ups were harder than I expected. Got 12 for 2 rounds and 10 for 2. Went unbroken on dubs each round for 53-55-55-56.
15 Stalder Leg Lifts (1×11″, 4×13″)
5 Ring Swings
That extra increase really made the lifts a lot harder.
Heavy enough after all of the shoveling. No need to push it and get hurt during the Open.
5 Evil wheels
5 Ring Swings
It’s been awhile since I’ve done the evils so expect to be sore the next couple of days.
3 Power Snatches (95#)
6 Overhead Squats (95#)
9 Step-ups (24″)
Loved it! Did all step-ups instead of box jumps and holy hell did that turn into a quad burn after the OHS. First round was done in about 45 seconds and settled in to a steady 1:00 pace after about 3 rounds I think. Finished exactly 9 rounds but only had about 2 seconds so didn’t try to pick up the bar. Was a good one not having to rest at any point and able to keep moving.
Now that scoring is closed on 16.1, I can see my score is not as bad worldwide as my performance on 15.2 was last year, which I still overcame it to have my best overall percentile placing ever. Kind of a relief that I should be able to make a comeback on the leaderboard, but frustrating that having to do single pull-ups held back my score so much. I don’t usually like to say this, but I’m confident I would have been close to 8 rounds instead of only 7+1. Especially since I’ve put in a lot of work over the last 4-5 months on improving my capacity. In day-to-day WODs at the gym Bryan and I have been neck and neck, trading wins, for the last month or two, where he was handily beating me before. Castro, please bring us pistols this year!
Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.
Front Squats – 2s Pause
50 Double Unders
40 Russian Kettlebell Swings (53#)
30 Russian Twists (35# plate)
20 Ball Slams (25#)
Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.
I did a set of 10, 5 sets of 4, and finally 4 sets of 5. Wanted to get in some solid volume
My goal was to average a 1:52 pace or less. My previous best was a time of 18:58.5 (1:53.8/500m) in July. Managed to beat my goal by 0.5s/500m to come home with a time of 18:35.0. All five of my 1,000m splits averaged under that 1:53.8. I expected the 3rd or 4th to be slower than they were because I was really hurting through those. Very happy with the 23.5 second PR!
It sure is long and shitty sitting on the rower for this distance at speed. At an aerobic pace it has become pretty enjoyable. After rolling around on the ground for about 5 minutes I jumped on the Air Dyne (AD2) for an easy 10:00 to flush out my legs and went 2.49 miles. Then I did a bunch of back mobility stuff and hung on the inversion table a couple of times too. Rest day tomorrow!
This was a What’s Rich Doing Challenge I had put on my list weeks ago when I saw it. I absolutely sucked on dubs today, which hurts your score bad in a workout like this. I got through 12 of the 15 snatches at 155# Did 3×5 with 95, 5×3 with 115, and then singles the rest of the way. Here you can see Rich do it and get through 12 reps with 185#…
30s Air Squats
30s HS Hold
Worked out well doing this after the snatch workout. With a nice rest was able to recover and push hard on the burpees to get 14 each round. Air squats were 22-23-26. Need to push harder on them.
5 Sets NFT
4 Turkish Get-ups
10 Ring Swings
I only got in 2 sets of get-ups (44# and 35#) since I was helping people out. I did get in swings after everyone was done. Put a towel between my feet again. Felt like my shoulders were able to open up a bit more on the back swing. Work in progress.
Tested out my shoulder a little bit today and I was able to pull higher in a pull-up before the pain kicked in, but then I was trying to demo a knee-up kip as a way to get your first pull-up and it didn’t feel good at all.