Tag: row

Get Negative

Feeling good after the heavy work yesterday. Went to the 9am.

Warm-up

2 Rounds

  • 1:00 Row (no foot straps)
  • 100/100′ Single Arm Overhead Walk (44#)
  • 15 Hand Release Push-ups

Conditioning

2x

  • 1,200m Row
  • Rest while partner goes

The goal was negative 400 meter splits based on a 2k time. I’ve been basing mine off 7:00 (1:45/500m), so today I was supposed to do the first 400 meters @ 1:47/500m, then 1:45, and finally 1:43 for the final 400. The middle chunk of each row was definitely the hardest to keep a steady pace. I was pretty close to my targets and actually averaged just under 1:45 overall for both of my intervals. I did a 4:11.7 and 4:11.4. That second one really sucked.

Strength

  • 10 Bench Press (45#)
  • 5 Bench Press (95#)
  • 5 Bench Press (135#)
  • 2 Bench Press (175#)
  • 2 Bench Press (205#)
  • 5 Sets
    • 2 Bench Press (225#)
    • 10 Ring Rows

The benching wasn’t easy, but I made it, so I guess I picked the right weight. Ring rows are getting easier than they ever have been.

Skill

Worked on my handstand walking for 15-20 minutes again. I’m able to start making some corrections if I stall or start to lose balance. Still did walks up to the wall, but I’m getting a lot more comfortable with them.

Dumbbell Thrusters are the Devil

My neck had been kind of sore after Wednesday’s workout. Today my traps are really sore, probably from all of the pulling with those 50 power cleans. I did get a much better sleep last night. Went to the 4pm class.

Warm-up

Team Rowling to 1,000 meters

I got 100-100-99-100-100. 🙂

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

I got 166, 161, 160, 160, 159, 156, 155, 155, 155, and 156 meters. The workout summary on the rower added that up to 1,584 for some reason, which is a meter off. Should have been 1,583!

21-15-9-6-3

  • DB Thrusters (40# DBs)
  • T2B

Wasn’t really recovered for this. I decided last night when I saw the workout that I was not going to attempt with the 50s. I went 12-9, 9-6, 9, 6, and 3 on my thrusters and took too much time looking at the dumbbells. The thrusters definitely affected my hip action on the toes to bars, but I was able to get 6-5-5-5, 5-5-5, 5-4, 3-3, and 3. Finished in 7:14, which I’m not very pleased with. Too much resting.

Accessory & Skill

4 Sets

  • 10/10 Kroc Rows (44#)
  • HS Walking Practice

After the 4 rounds I worked for another 10-15 minutes all walking up to the wall. I’m feeling a lot more comfortable with it and will probably see what I can do on the open floor on Sunday.

Here is a quick video I took of some of the practice. These weren’t my best attempts, but even these are a huge improvement from what I could do before this week.

Ready for a rest day!

Baby Steps

Took a rest day yesterday, though I should start doing an active recovery day once a week again. Middle of my back, or just below my shoulder blades, especially on the sides of my spine, is was really tight. Not as bad today. Went to the 4pm class.

Warm-up

  • 2 Minute Row (28 s/m)
  • 2 Rounds
    • 10 Push-ups
    • 10 Air Squats
    • 10 American KBS (35#)

Conditioning

  • Buy In: 3,000m Row
  • 5 Rounds
    • 15 Push Jerks (95#)
    • 15 Sit-ups
    • 15 American KBS (53#)

Started out around 1:51/500m and then slowed closer to 1:55 after about 1,000 meters with a stroke rate around 25-26 most of the way. I got off the rower around 11:20-ish and was feeling good, so I know I didn’t go too hard. When I saw this workout I knew I wasn’t going to try 115# and 70#. I made the right choice with scaling. Still had to break up the last two rounds of push jerks because I couldn’t straighten my arms! I went 8-7 and 9-6 on those rounds. Tried to catch my breath on the sit-ups and did the swings unbroken every round. Going from the swings to the jerks was horrible. Finished in 22:21.

Skill

Worked on finding balance in a handstand hold and some walking again. My shoulders were wrecked, but I figured it would be good practice when fatigued. The band across the rig was feeling good, so I went over to the wall and started taking a few handstand steps into it and was even able to hold in a freestanding for a little bit. Felt like a huge breakthrough today!

Pace and Pick it Up

The middle of my back is sore. I’m guessing it was from the C2B. Went to the 4pm class today.

Warm-up

  • 1:00 Row @ 20 s/m
  • 15 Air Squats
  • 1:00 Row @ 26 s/m
  • 15 Air Squats

Strength

Back Squat

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

Got up to what I hoped for based on what I’ve been lifting and estimated maxes. Still feels weird and uncertain. I wore my belt for the last 2 or 3 sets.

Conditioning

5 Rounds

  • 300m Row @ 2k pace
  • 200m Row @ 3-6 seconds/500m faster
  • 2:00 Rest

I guess the program has some rowing focus for the next month, which will be fun. I missed the 2,000 meter test last week, so decided to go off a 7:00 time, since I’m pretty sure I can’t match my 6:43.3 PR right now and my 2k test on the Ski Erg was about 10 seconds slower than my best. Plus 7:00 makes calculations easy. So I rowed at 1:45/500m and then picked it up to 1:40. My times were 1:43, 1:43, 1:42.9, 1:42.7, and 1:42.5. Love that consistency!

Ten Triples

Not feeling anything from yesterday’s workout. Mowed up the leaves in the yard around noon today. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 30s/30s Lizard Stretch
  • 1:00 Row
  • 45s Wrist Stretch
  • 1:00 Row
  • 10 Goblet Squats (44#)

Strength

Front Squat

  • 6×95#
  • 6×135
  • 10x3x165

Programmed to be at 70% so this was probably a little low considering my estimated may back squat right now would be around 300 and this would only be 70% of 235. Good enough. Supposed to be 1:00 rest between sets but I was trying to go closer to EMOM.

Conditioning

3 Rounds

  • 15 Hang Power Cleans (135#)
  • 15 Burpees

Wasn’t even going to attempt going unbroken. My goal was 9-6 each round, which I was able to do. The second and third round were a fight to hold on. I kept getting lower in the hang in order to use my legs more and not my back. Started dropping under the bar more too and slowed down the cycle rate. Burpees felt pretty good. Finished in 4:45.

Keep Pace

Yesterday had heavy deadlifts, but after back squats Sunday and squat snatches on Monday my back needed to recover. Plus it would have been 4 days in a row, so I welcomed the rest day. Went at 4pm today.

Warm-up

2 Rounds

  • 20 cal Row
  • 20 Jump Rope
  • 20 DU

Conditioning

E4M for 40:00

  • 20 cal Row
  • 15 Burpees
  • 40 DU

Two months ago we did 15 cal, 15 burpees, and 30 double unders every 3 minutes for 30:00. I killed it with all of my rounds between 1:59 and 2:02, not missing a double under. With more rest and not much more work, my goal was to push the rower a little more with > 1,400 cal/hour the whole way. If my double under were on point, I was hoping for rounds of 2:20.

I’d say my average pace on the rower was between 1,400 and 1,450 through every round. My burpees were at a nice steady pace that didn’t change much. In the 8th round I tripped on the rope before my first rep and missed at 24 reps. Every other round was unbroken.

My times were 2:10-2:13-2:15-2:11-2:13-2:13-2:12-2:17-2:13-2:11. I didn’t transition between movements well in the 3rd round and then that 8th round was obviously going to be my slowest with the DU misses. Other than that everything was within a few second window again. These workouts really force you to keep pushing your pace and the 10 round grind can get to your head.

Goes by the Toes

My shoulders are tight and my legs are tired from the workout yesterday. Went to the 4pm class.

Warm-up

  • Crossover Symmetry Activation
  • 5 Rounds
    • 30s Row
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 10 Overhead Squats (PVC)
  • 10 High Pulls (45#)
  • 10 Muscle Snatch (45#)
  • 10 Overhead Squats (45#)

Weightlifting

Squat Snatch

  • 10×45#
  • 3×75
  • 3×95
  • 2×115
  • 2×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • 4 misses @ 190

Was hoping to get up near 200 today, but hit the same number as last week. Just couldn’t get the bar locked in place overhead when I got under it. Could definitely feel the roughness in my shoulders from yesterday and then after I start missing, I could feel by back extending.

Conditioning

10:00 AMRAP

  • 1 Power Snatch (155#)
  • 10 T2B
  • 10 Push-ups

The snatch was programmed to be at 75%, which would come out to be just under 140 and way too light for me doing singles, so I went with 155, which would be 75% of 205. It was a good choice. This workout is all about your toes to bars and I was able to hold 2×5 through round 8. I was trying to rush at the end so had to do 5-3-2 in round 9 and then quick singles in round 10. Didn’t wear any grips today. Push-ups were no issue and all unbroken. Finished with a score of 9+7.

I’m pumped about doing 96 toes to bars in 10 minutes, which never would have been possible two months ago. Before the workout, Weston asked how many rounds and I jokingly said 10. My first round was done at 43 seconds and then I fell in to a pace of about 1:00 per round for the next four or five before fading.

Three Centuries

Definitely feeling my shoulders from yesterday’s workout. Went to the 4pm class. Pretty sure it’s colder in the gym than it is outside.

Warm-up

3 Rounds

  • 30s Assault Bike (Easy)
  • 30s Assault Bike (Hard)
  • 10/10 Single Leg/Arm KB Deadlifts (44#)
  • 30s Handstand Hold

Strength

Deadlift

  • 6×45#
  • 6×135
  • 6×185
  • 3×225
  • 3×255
  • 3×285
  • 4x3x305

I put the belt on for 285+ I think. Just feels weird moving the weight. I’m not sure if I’m just scared of what. Still able to keep a neutral grip without any issues. Nice to build up that grip strength at the same time, which I’m sure has some carryover to the gymnastics stuff on the bar.

Conditioning

3 Rounds

  • 1:00 HSPU
  • 1:00 Rest
  • 1:00 cal Row
  • 1:00 Rest
  • 1:00 DU
  • 1:00 Rest

I went 10-10-5, 4×5, and 4×5 on the handstand push-ups. I started off pulling over 1,700 cal/hr on the rower, quickly realized that would be too fast, and backed off to an average of 1,500-1,550 the rest of the way. Ended up with 25 calories each round. My only miss on the rope was after my first two reps, so I ended up with 108, 110, and 111 double unders! It’s been a while since I did a hundred unbroken dubs, so doing it three times felt great. Made for consistent rounds of 158, 155, and 156 to total 469 reps.

Hold On

My glutes are a little sore from the lunges. Went to the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Shoulder Stretch
  • 5 Rounds on the Rower (went about 1,250 meters)
    • 30s Easy
    • 30s Hard
  • 10 Muscle Snatch (45#)
  • 10 Overhead Squats (45#)
  • 10 Snatch Balance (45#)
  • 10 Snatch (45#)

Weightlifting

Squat Snatch

  • 10×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×170
  • 1×175
  • 1×180
  • 1×185

As I got to 170+ I really started thinking about punching the bar in to position. My only miss of the day was the first attempt at 180, but I got it on the next try. Last time I snatched 185 in the squat was during 17.3 over a year and a half ago! Shoulders and back are still getting used to the weight. With my last few attempts I had to make sure I was stable in the hole before standing up.

Conditioning

5 Rounds

  • 5 T2B
  • 5 Pull-ups
  • 5 Bar Muscle-ups
  • 250m Row
  • 1:00 Rest

I thought this was going to get nasty and it ended up going much better than expected. My bar work has improved more in the last 1-2 months than it ever has. I’m still not attempting butterfly pull-ups, which would speed things up too. Coming off the bar between movements allowed me to stay unbroken when I was up there. I rested a little extra before the bar MU and was able to hit every set of 5. Coasted a bit on the rower in the 1:55-1:58/500m pace range for the first 4 and then kicked it in for the final pulling a low 1:40-ish pace. I finished at 14:16 with rounds times of 1:58, 1:59, 2:04, 2:04, and 2:11.

Hop-Hop

Tuesday night after getting home I was feeling beat already. Shoulders were rocked, legs were smoked, and even my abs were feeling something. Maybe abs are from the T2B yesterday in addition to using them a lot in today’s bar muscle-ups? My shoulders were still rocked yesterday and they didn’t feel great doing some dead hangs today either. Went to the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 3:00 Assault Bike (1 Mile)
  • 10/10/10/10 Leg Swings
  • Stretch

Strength

Back Squat

  • 10×45#
  • 5×115
  • 5×165
  • 5×205
  • 5×225
  • 5×245
  • 5×255
  • 10×185

The program was to work up to a 5RM, but I’m just trying to progress on what I’ve been doing and stay safe. Last squats were 3x5x235 so I wanted to get 245-255 today. Not too much of a struggle and back felt good. I wore my knee sleeves because I wanted them for the burpees.

Conditioning

  • 70 cal Row
  • 600m Run
  • 50 Bar-facing Burpees

Averaged somewhere between 1,200-1,300 cal/hr and got off the rower before 3:30. Tried to run at a steady pace but nothing crazy, knowing I could make time on the burpees. I pulled up my knee sleeves when I got in the gym, but forgot to look at the clock until I was 6 or 7 burpees in, which was at about 7:00. I had been thinking if I could keep the same 3:30 pace on the run I’d be happy with that and seems I was somewhere around 3 minutes.

I added in a little stagger to my jump forward today and that allowed me to turn all the way around during the jump over. During the stretch of reps 20-35 I slowed when my hop-hop turned into step up, hop over, and then turn for probably 8 of those middle reps. I finally told myself to move and get the rest done. Pushed to the end and finished at 10:01.