Tag: row

Deadlift Day

Scores are still rolling in, but the redo jumped me over 5,000 spots out of 40,000+ men in the Masters 35-39 division and much more in the Open division. My body feels so much better after that second attempt than it did after the first one.

Warm-up

  • DU
  • Bottom Squat Hold

Deadlift

Work up to 5×5 @ 75%.

  • 10×45#
  • 10×155
  • 5x2455x295
  • 5x5x325

I hadn’t done the heavy deadlifts in a few weeks after tweaking my back, so instead of going up to the prescribed 385# I stayed with the boys and did an easy 325.

Conditioning

20:00 EMOM (alt)

  • 12 cal Row
  • 15 Push-ups

Boring! Felt good though. I was keeping my cal/hr over 1,800 and pushed some rounds over 2k and even 2,200. Push-ups felt great and did every set unbroken.

For time:

  • 30 Deadlift (225#)
  • 120 DU
  • 500m Row

Adjusted from 40 cal Assault Bike and 500m run. Did 15-15 on the deadlifts and had a burn down my back side in the final 5 reps like doing those 20RM. Struggled to get going on the dubs but eventually found a rhythm. Bryan got ahead of me there and I tried to catch him on the rower by pulling a sub 1:40 pace. Finished in 4:55.

Should be nice and rested to hit 17.2 on Friday.

Figured out Bar Muscle-up Cycling

Oh by my low back is all kinds of sore and so is my upper back between my shoulder blades. Legs were tired last night but feel fine today. Ass is a bit sore. Went to the gym at 3 with Bryan.

Warm-up

  • Shoulder stretching and body twisting
  • 1,000m Row
  • 17.1 Movement Testing

I tried out some efficiency changes for both movements which should make up a lot of time. I wasted so many seconds when I did the workout.

Weightlifting

2 Hang power Snatch + 3 OHS

  • 2 sets 45#
  • 2 sets 95
  • 115
  • 135
  • 145
  • 155
  • 165

Programmed as snatch + 2 hang snatch + 3 OHS, but I wasn’t pulling from the ground and didn’t want to drop into the squat. Hell, I was going to completely skip this portion but decided to adjust it.

Strength – Back Squat

  • 5×45#
  • 5×135
  • 5×205
  • 5×245
  • 3x5x265

Supposed to be 3×5 @ 75%, which would be 285 on my estimated max, but with my back to tight I scaled it back.

Conditioning

20:00 AMRAP

  • 20 Walking Lunges
  • 15 cal Row
  • 4 Bar Muscle-ups

Made some adjustments since it was too cold to run outside and no Assault Bikes. Did MU on the bar so I could try dropping back to the bottom of the dip before pushing away from the bar into the next rep. My goal was to do 2 sets of 2 each round so I could work on this. Took me a few rounds to work out a few things, like rotating hands at different points, etc. Really paid off though. I’ve never felt better with the transition. I did wear grips too, which needed some adjustments because they tend to really grip the bar when chalked up. I even did all 4 unbroken in my last set. We didn’t have an official count, but it was either 7 (most likely) or 8 full rounds plus 16 lunges. We didn’t push anything hard just kept moving. Felt good. I feel 10x more comfortable now if bar muscle-ups are in the Open.

Gymnastics Strength

10:00 EMOM (alt)

  • 15 Ring Push-ups
  • 7 Ring Rows

I still suck at ring rows.

Ready

Quick chiro appointment before the gym.

Warm-up

  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 20 Air Squats
  • DB Squat Snatches
    • 25-35-45-50# (1 or 2 each arm at each weight)

Figured I should at least try some squat snatches. First couple felt weird because I’d never done one before. Much easier than I expected them to be. Wouldn’t mind seeing those in the Open considering how many people will have a problem doing them. Doubt Castro would pick them though.

Skipped out on 3×3 deadlifts @ 85% because I don’t want to aggravate my back going into week 1. So I did a little benching until the guys were done.

Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×225

I started pausing each rep either with 95 or 135.

Conditioning

20:00 E2M (alt)

  • 50 DU
  • 20 Weighted Step-ups (2×20# DBs, 24″)

Missed after 44 dubs in the first set, but got the other 4 sets unbroken. Weighted step-ups were taking about 55 seconds. I really like this aerobic work each week.

3 Rounds

  • 10 Deadlifts (225#)
  • 20 Toes to Rings
  • 30 cal Row

Scaled back the deadlifts from 275# and made it my goal to go unbroken each round, which I did. Used the rings instead of bar for T2B to save my hands and switch it up. Was able to do 2 sets of 10 every round. Such a difference from the bar. Tried to keep around 1,200 cal/hr on the rower in the first 2 rounds and then picked it up in the 3rd. Finished in 10:45.

Bring on the Open!

Heavyweight 15.4

Really needed the rest day after the previous workouts. Definitely started getting the “Karen Quads” yesterday, but the soreness is almost gone already, which is unheard of. Every other time I’ve done the 150 wall balls I could barely walk for 3 days. I haven’t done it in almost 4 years though. My shoulders were pretty tired the last couple of days too, but seem fine today.

Aerobic Work

3 Rounds – E5M

  • 20 60 DU
  • 20 Burpees over Rower
  • 20 cal Row

My times were 2:44, 2:50, and 3:09. I messed up 3 or 4 times on dubs in the 3rd round after making the first 2 unbroken. This took a lot more out of my than I expected, but I was moving at a pretty good pace on the burpees.

Power Clean

Work up to a heavy triple as a primer for the WOD. Don’t max out.

  • 3×45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205

Good enough. All touch-n-go reps.

Conditioning

15.4 – 8:00 AMRAP

  • 3 HSPU
  • 3 Power Clean (185#)
  • 6 HSPU
  • 3 Power Clean
  • 9 HSPU
  • 3 Power Clean
  • 12 HSPU
  • 6 Power Clean
  • 15 HSPU
  • 6 Power Clean
  • 18 HSPU
  • 6 Power Clean
  • …

I finished 15+6 during the Open in 2015 and did 15+4 this last July. I’ve been feeling much better with my HSPU and managed to get through 9 of the 18 today for a 9 rep PR. I’m also 16 pounds heavier than I was during the 2015 Open! I was cruising along pretty good on my HSPU until the end of the 15 when I started to die out. Held on as best I could at the end. I had 1:18 left on the clock after I finished the 6 power cleans.

On the HSPU I think I did 3, 6, 5-4, 4-4-4, 4-4-4-3, and 2-2-2-3. I could still use a lot of work on my kip to knock them out quicker. Cleans were all quick singles.

fatty-2017.png
Gains?

Gymnastics

10:00 EMOM

  • 3-5 Muscle-ups

I did 7 sets of 3, a set of 4, failed the 4th, and barely got the 3rd in the final round. 31 total reps. Tried to work on getting some kip into the dips, but don’t think I was very successful because that’s what started giving out.

How?

I did not sleep well and feel weak and tired as fuck this morning. In at 10:30.

Warm-up – 2 Rounds

  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 20 Push-ups
  • 15 Air Squats
  • 40 DU

E2M 20:00 (alt)

  • 15 cal Row
  • 15 Burpees

Whoa, regular burpees for once! Was taking about 40 seconds to row and 45 for the burpees.

12:00 Time Cap

  • 150 Wall Balls (20#, 10′)
  • Max Muscle-ups

I did 3 sets of 25 and the clock was just over 3:00 when I peeked. Then I did 3 sets of 15 and finally 3 sets of 10. Until the final 2 sets I was resting with the ball between my chest and the wall so I didn’t have to do extra work picking it up. I tried to count so my rests were less than 10 seconds. Finished at 7:06. Somehow my PR was 6:14 from 4 years ago in the Open. That was actually the last time I’ve done “Karen” too. I tend to avoid it because it’s so boring and I can barely walk for 3 days after. I’m beginning to think my judge miscounted my reps in that PR because my notes said I only did 2 sets of 25 and then 20s, 15s, and 10s. I was 30-40 pounds lighter back then, so maybe that’s it. I don’t know.

I collapsed to the floor for some breaths and eventually made my way over to the rings. I don’t think I touched them until after 8:00 on the clock. I did 2-2-2-2-1-1-3 for 13 total reps.

According to BTWB this makes 100 muscle-ups on the rings in 2017 already, compared to only 86 in all of 2016.

Hero Chipper

Was not looking forward to this session, which had a version of one of my least favorite workouts.

Warm-up – 3 Rounds

  • 9 Strict HSPU
  • 12 T2B
  • 15 Air Squats

Handstand push-ups are feeling so much better, its unreal. Just a few weeks ago I was dying out doing 3×5 strict. I skipped out on the deadlift work today to let my back rest some more so I did my own thing for the warm-up and then some bench. I’ve definitely gotten used to the extra grip on the bar for toes-to-bars using my chalked up grips. I was falling off after 4 reps today when I wasn’t wearing them! Did all sets unbroken though by regripping through each set.

Bench Press

  • 10×45#
  • 2x5x95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 2x5x225
  • 5×235

If I had known that was only 5 pounds shy of matching my PR for 5 I would have gone for 245.

Conditioning

10 Rounds

  • 1:00
    • 10 cal Row
    • Max bar-facing Burpees
  • 1:00 Rest

Turned out not to be ad bad as expected. The minute of rest was really nice. I did 12-9-8-8-8-9-9-9-10-11 burpees. So many burpees lately; another 93 today.

“Chipper DT”

Ugh!! I do not do well with “DT” so was not excited to see this come up. The hang power cleans always trip me up so I was afraid of what 45 in a row would feel like.

  • 60 Deadlifts (155#)
  • 45 Hang Power Cleans
  • 30 S2OH

I did 15-15-10 and then 3 more sets (of what, I don’t remember) to finish the deadlifts. My hamstrings and low back were pretty fired up at that point. I had no idea what to try for the cleans so I experimented for my first few sets. I quickly realized that taking the bar down and bouncing it off my legs just above my knee used less explosive energy than trying to stay more upright and bounce it high off my legs. I think I mostly did sets of 4 or 5. The cleans were still the worst part but seemed much easier than even having to do the 9 at a time in regular DT. I think I mostly did 5s on the jerks. It’s all a little blurry. Finished at 11:30, which is only about 1:30 slower than my best for the actual workout. Didn’t feel nearly as bad either, even after the other work we’d done already. Kind of makes me excited to give DT a real shot now. I think I could smoke my PR. Pretty cool variation though.

2ewsday Substitutions

Last night I was feeling wrecked after the workout, which didn’t even seem like much compared to some of the days we’ve had in this program. My shoulders were dead and my energy levels were sapped! Shoulders are still feeling it today and my back is about the same as it was yesterday.

“2ewsday Mash-Up”

  • 21-18-15-12-9-6-3
    • Step-ups (24″)
    • DB Thrusters (40# DBs)
  • 10:00 Rest
  • 3 Rounds
    • 500m Row
    • 20 Burpees over Rower
    • 100 DU

The first part was written with Assault Bike calories again (like Saturday) and 95# thrusters. I didn’t feel like doing that many reps with the 50s, so I scaled back to 40s. It was a good call because it kept me relatively close to Bryan who was using a barbell. Because of the pairing with thrusters we didn’t use weights for the step-ups, but did go for the higher box. I did my thrusters in sets of 12-9, 10-8, 10-5, and the rest unbroken. The 40s were much easier than the workout we did last week using 50s, where we went up from 3 and I had to break up the 15 into 3 sets! Legs were really burning from this combination with the step-ups though. Took me 11:49 to finish, which I was pretty happy with. I don’t feel I took too long of rests between sets.

Recovered pretty well during the 10 minute rest, but didn’t want to go out too hard on the row, knowing we were in for a long one. I don’t remember my split but I think it was over 1:55. The burpees were fucking terrible and never seemed to end. My double unders were pretty good, able to do mostly sets of about 20 and a few larger sets. My second row felt awful. I wasn’t paying close enough attention but maybe a 2:04-2:06 and then picked it up a bit on the final one closer to 2:00 I think. I could be way off on those estimates. Finished at 40:23 on the clock for a time of 18:34 on part 2.

Got a little lung burn from this bad boy. Haven’t done a metcon that long where I was constantly moving.

Adjustments

Didn’t have a great time trying to sleep last night, but my back isn’t as bad as it’s been some other times. I was still able to roll over in bed relatively well. I did do e-stim and ice both last night and this morning. Made it to the gym at 10am.

Warm-up

7 Rounds (Strict “Cindy”)

  • 5 Strict *Chin-ups/Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I switched every round, which came out to 4 rounds of chin-ups and 3 rounds of pull-ups.

Gymnastics

Yesterday I skipped out on what was supposed to be an EMOM up to 40 total muscle-ups, so wanted to get in some volume today. Decided to try bar muscle-ups, which I haven’t done in a long time.

  • E30S – 5 Rounds
    • 2 Bar Muscle-ups
  • E30S – 20 Rounds
    • 1 Bar Muscle-up

I had on my grips, but they turned out to be too grippy with as much chalk as I had on them. I still struggle stringing these together because I overgrip the bar on the swing down and do this weird thing with my knees up. After 5 sets I took off the grips and switched to singles. No problems getting up there, I just need to work on stringing them together and improving my kip cycle. As a comparison, two years ago I did 21 doubles going 45 seconds without failure. I had been working on the movement more back then though.

Conditioning

6 Sets

  • 400m Run Row
  • 1:1 Work/Rest

I fucked up looking at my average pace instead of time, so ended up taking an extra 20 seconds of rest each round. Whoops! My times were 1:21.4, 1:21.4, 1:21.3, 1:21.3, 1:21, and 1:18.8 with 500m/pace averages all under 1:42.

21-18-15-12-9-6-3

  • Assault Bike cals Weighted Step-ups (20”, 20# DBs)
  • Bar-facing Burpees

This was programmed with a 12 minute time cap and then do max reps 225# deadlift in the remaining time. Yeah…right! Took me 13:24 and pretty sure if we had an Assault Bike it would have taken me even longer. I picked step-ups at a substitute because I wanted something that would fatigue the legs similar to an air bike. It did the trick because the jumps over the bar were a lot tougher and never stopping on the step-ups kept the heart rate up.

Actually felt ok for me compared to what I remember 16.5 feeling like with the thrusters instead of step-ups. Kind of curious what I’d do in that workout now, but I don’t care to find out. Just like I said after doing it as 14.5, I never want to do that workout again. 🙂

That completes 5 weeks of the Hybrid Performance Method program and I’m still loving it. Thinking back on this week I did 86 (40 strict) handstand push-ups, 153 toes-to-bars, 60 (30 ring & 30 bar) muscle-ups, 174 bar-facing burpees, 140 push-ups, and 35 strict pull/chin-ups. My gymnastics should be better for the Open than they’ve ever been.

Pick Things Up

Owww! Feels like I’ve been run over by a truck, especially in my shoulders and upper back. Calves, legs, low back, biceps, and hands are all sore too. Another day at the gym though. I did some bottom squat hold, hammy stretch, air squats, and shoulder stretching to get a little loose.

Deadlift

Work up to 4×4 @ 80% and then add 5-10# to last weeks 20RM.

  • 8×45#
  • 8×155
  • 4×245
  • 4×315
  • 4×355
  • 4×385
  • 4x4x405
  • 20×295

Wasn’t sure how the 80% would feel but I made fine. Slightly shy of using the % off my all-time PR, but I haven’t pulled anything near that 515 in years. I decided to take a 20 pound jump on the 20 rep today. When I picked up the first rep I couldn’t believe how light it felt, but when I got to 5 I could tell it was going to be bad. In the last 5 reps I had to take it slower to make sure I got set and didn’t pull anything. What a burn!

Conditioning

15:00 EMOM

  • 14 Calorie Row
  • 35s Airdyne
  • 40 Double Unders

We took it easy here and used it as aerobic work. It did help to loosen things back up after the heavy deads.

7:00 AMRAP

3-6-9-12…

  • Dumbbell Thrusters (50#)
  • Deadlift (155#)

Since dumbbells are coming to the Open, figured we might as well get in some practice. The workout was written with 95# thrusters, so why not make it harder?! 🙂 Took my dumbbells to the gym and will try to use them here and there when they fit our workouts. Dumbbell thrusters are just as terrible as I remember. I did 3-6-9 unbroken, then 7-5 and 6-5-4. I was feeling the burn on the set of 12 deadlifts so did those 7-5 too like a pussy. Had to hold on to the bar in my set of 15 deads and really rush the last 5 reps, but made it just before the clock went off to finish the round of 15s. Probably not a very good score but I tied Bryan for once and it was good to get in some experience with the DBs. This was nasty after already having moved so much weight on the deadlifts.

Reality

My shoulders and upper back have felt beat up all day from last night’s workout. Not much of a warm-up today other than moving around a bit.

2ewsday Mash-up

  • 100 46 HSPU
    • 10 (-ish) Box Jumps (36 30″) at the start of every minute, including the first
  • 5:00 Rest
  • 100 Calorie Assault Bike Row
    • 20 Double Unders at the start of every minute, including the first

I thought maybe I’d scale down to 70 handstand push-ups, but would probably be a stretch since the aim of these workouts has been 10 minutes in length. No way we were doing 36″ jumps though; 30 inches was plenty!

Update: Turns out they fucked up the programming again and it was only supposed to be 5 box jumps to start each minute! Would have made a huge difference.

I started out with 10 jumps at 30″ and did 10 unbroken HSPU the first round, but could tell it was going to get horrible. Ten jumps again in the 2nd minute, but only 4 handstand push-ups because time was already running short. I dropped down to 8 box jumps from there and held the 4 HSPU, all unbroken. When I got through 10 minutes that was enough for me. I need to improve my kipping rhythm.

Nasty combination because the hips and low back were getting burned out by both movements. I completed a total of 84 box jumps and 46 HSPU. Would have taken me 6 more minutes doing sets of 4 to get to my 70, which I think was definitely possible. With the workout taking me almost 30 minutes yesterday I didn’t want something long again with even less rest in this.

Setup my area with a rower (no good air bike for this) during the 5 minute rest and got into it. Dubs were solid except for 2 false start misses. Took me 8:48 to accumulate the 100 calories of rowing.

Gymnastics

EMOM

  • T2B up to 80 reps

Skipped out on this yesterday, but I really need the volume, and since today was an “easier” day I wanted to get it in. My goal was to hold 8 every round, taking me into the 10th minute. I thought I was going to make it all unbroken after I got through the 7th set. Then I had to do 7-1 in the 8th minute. Finished with 5-3 and 4-2-2. So still was able to get in the 8 every minute, but couldn’t keep that many larger sets.

My shoulders are destroyed now!