row

Morning Garage

Out in the garage around 8am.

Ski Erg

1000m (4:33.7)
Rest 1:00
800m (3:16.4)
Rest 3:00
1000m (4:27.4)
Rest 1:00
600m (2:25.8)
Rest 3:00
1000m (4:27.3)
Rest 1:00
400m (1:36.8)
Rest 3:00
1000m (4:23.4)
Rest 1:00
200m (0:48.2)

* 1,000s at moderate intensity (2,000m PR pace plus 10-15sec/500m)
* 800, 600, 400, 200 at hard intensity (2,000m PR pace plus 0-10sec/500m)

My goal pace for moderate intensity was 2:15 and I went for 2:00-2:05 for hard.

Midline

8 Rounds

15s Hollow Rocks
15s Rest

I got 14 every round. Felt much easier than the previous times I’ve done this.

Got in a little order from Rogue today, in which I picked up a set of the safety straps for my rack.

Went to the 5:30 class at CFi.

Warm-up

3x10x120# Reverse Hypers
Double Squat Jumps
Explosive Squat Jumps
PVC arm/back stretching behind back

Skill

Single Leg Standing Box Jumps

Had never tried these before. Pretty weird and different feeling. Started at 20″, then 24″, and slowly worked up from there. Hit 31.5″ on both legs and ended there. Will have to come back to these once in a while. Nice change from using both legs.

Conditioning

5 Rounds

5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Burpees

I used 115# because I figured I’d be able to hold on to the bar through an entire round. Worked out too. I wouldn’t have made it with 135#. Finished in 6:49.

15:00 Row (easy)

Kept pace between 2:10-2:15. Went 3,383 meters.

Eat Like Shit

Feeling good. Went to the 10am class at CFi and then stayed for some open gym time to row. While Alex was teaching the class cleans, I took a spot on the platform.

Weightlifting

3 Hang Muscle Cleans (95#)
3 Muscle Cleans (115#)
3 Muscle Cleans (135#)
2 Power Cleans (155#)
2 Cleans (175#)
2 Cleans (195#)
2 Cleans (205#)
2 Cleans (225#)
2 Cleans (235#)
2 Cleans (245#)

Conditioning

EMOM 16:00

Odds: 5 Hang Power Cleans
Evens: 30s Plank

I had 155# on the bar for the first round and it was way too easy, so I went to 175# for the next 5 rounds, then 185# for a round and finished with 195#. I held the last plank for 1:15.

3 Rounds

2,000m Row
8:00 Rest

The goal was to try to keep a 1:45/500m pace and PR on the first attempt. Then hold a 2:00/500m pace for the other two attempts. I was holding the pace up until about 750m left. Managed a 7:01.6 for a 9.5 second PR. So close to sub 7! Probably didn’t need to take so much rest in between, but I wanted to make sure I was recovered enough. Rowed 7:58.6 and 7.54.3 on the other attempts.

2k Row History

I looked back through my records and put all of my 2k rows into BTWB so I could see the improvement over time. I’ve dropped nearly 40 seconds! Today my average pace was faster than my opening 500m pace when I first attempted this distance in December of 2012.

My shitty diet doesn’t seem to be negatively affecting my performance in the gym. Doesn’t make much sense. Or would I be performing a lot better with quality food?

Later in the afternoon I figured I’d test out a set of strict pull-ups. I got 13, which is actually a PR by 1 from May of 2013. Would be a lot easier if I was 5-10 pounds lighter.

Unexpected

Headed to CFi around 10 to do some stuff. Warmed up my shoulders with Crossover Symmetry Activation.

Gymnastics

Every 15s until failure

1 Muscle-up

Saw this on the main site the other day and it looked like fun. It was much harder than I expected because you don’t really get any time to recover. I made it through 21 reps before I failed. Stringing reps together in an EMOM is a lot easier!

Strength

Back Squats

10×45#
5×135#
5×185#
5×215#
5×245#
5×265#
5×275#
5×285#

Felt pretty good.

Bench Press

10×45#
5×95#
3×135#
3×185#
2×205#
1×225#
1×235#
1×245# (PR)
1×250# (PR)

Damn! Was not expecting that. I haven’t bench pressed heavy since the day I hurt my shoulder, back in January. That was a 10# PR. I guess all of the shoulder pressing I’ve been doing has a big carryover.

Conditioning

4 Rounds

1,000m Row
4:00 Rest

My goal was to set a PR on the first row and then go at a pace 10-15 seconds per 500m slower for the other 3. I wasn’t recovered very well yet for the 2nd row. I did manage to set a PR by 5.6 seconds with a 3:16.1 and then my other splits were 3:46.2, 3:41.6, and 3:40.1.

A few hours later I headed out to the garage.

20:00 Air Dyne @ Z1

Went 8.59km.

25-20-15-10-5

GHD Sit-ups
Back Extensions

Not for time. Just to get in some extra work.

Wake Up

Not a ton of sleep last night but up early enough to make the 9am class.

Warm-up

Bottom Squat Holds
Inch Worms
PNF Rack Stretch w/ partner
Calf Stretching
Front Squats
- 5×45#
- 3×135#
- 3×185#
- 3×225#

Strength

8:00 EMOM

3 Front Squats (225#)

Accessory

5 Rounds NFT

MU into 5 strict Ring Dips
5 Strict C2B Pull-ups

Conditioning

3 Rounds

1:00 Row (cal)
1:00 Shoulder to OH (95#)
1:00 Burpees
1:00 Ball Slams (25#)
1:00 Box Jumps (24″)
1:00 Rest

I got 18-19-19 calories on the rower and have no idea how many reps at each of the other individual stations. Totals per round were 86-92-94 reps. Felt good to actually get better as it went on. I did a mixture of push jerks, push presses, and strict presses on the SH to OH.

Back at 4:30 for some stuff with Kevin, but he got caught up helping Alex coach his first class.

C&J

45# Warm-up Work
2×115#
2×135#
2×155#
2×175#
2x1x195#
1×205#
1×215#
1×225#
1×235#
1×245#
1×255# (PR match)
1×265# Clean (PR)

Really had no plans to attempt this. Wasn’t even planning to do clean and jerks when I walked into the gym. The jerk was iffy, but felt good to hit the big weight. Had only ever hit that once and it was before X-mas. I don’t think I’ve attempted to jerk over 225 in months. I have room for so much more in my clean with how high I’m receiving the bar. I’ll take it 5# at a time so I don’t lose the confidence though.

All Day

Played 27 holes of golf today for our last little tournament of the year, so took the day off work. Headed to CFi around 5 for some open gym work. Started with Crossover Symmetry Activation.

Shoulder Press

5×45#
5×95#
4×115#
4×135#
8x4x140#

This was for day 3 of week 3 of Smolov Jr. At the end of last week I figured I’d have to dial back my plan a bit and I did today, dropping 2.5# from the planned 142.5#. Just 140# was hard enough. One more day.

Power Cleans

EMOM 3:00 – 5×115#
Rest 1:00 extra
EMOM 3:00 – 4×155#
Rest 1:00 extra
EMOM 3:00 – 3×195#
Rest 1:00 extra
E30S 10:00 – 1×225#

All touch and go reps. Was planning for 3-5 minutes of the singles with 225#, but kept pushing and adding more minutes. Finally said fuck it, get to 10. Not sure why, but I was actually running into my knees with the bar sometimes on those heavy reps. Maybe I wasn’t staying over the bar long enough. Last summer I did an EMOM with 225#, but they were squat cleans and it was a struggle! This was twice as many reps in the same amount of time and powering them.

20:00 Easy

I was keeping around a 2:15/500m pace and finished with 4,492 meters.

Paying Off

I’m very surprised that my legs work today. Usually after doing “Karen” I can barely walk for 3 days, so was sure that the 260 training bar thrusters would be worse. In for the 9am class at CFi. I didn’t really warm up much today other than a 2:00 squat hold.

Strength

10×45# Back Squats
5 Push-ups
5×135# Back Squats
5 Push-Ups
5×185# Back Squats
5 Push-Ups
6×225# Back Squats
5 Push-Ups
6×235# Back Squats
5 Push-Ups
6×245# Back Squats
5 Push-Ups
6×255# Back Squats
5 Push-Ups
6×265# Back Squats
5 Push-Ups
6×275# Back Squats
5 Push-Ups

Taking it easy so I don’t tweak my back again. Focused on not bottoming out with a butt wink. Did nice and controlled descents on the push-ups with an explode up, trying to keep a vertical forearm.

Midline

10-20-30-20-10

Sit-ups
Russian Twists (35# KB)

Not for time, but all done unbroken.

Conditioning

21-15-9

Deadlifts (225#)
Over the Bar Burpees

Did my deadlifts in 12-9, 9-6, and 9. Didn’t stop on the burpees and had a little let to push on the last round. Finished in 4:41. If I were to do it again I think I’d go for the round of 15 unbroken.

Jumped on the rower for an easy 10 minutes and covered 2,045 meters.

Hit the garage in the afternoon to use the Ski Erg. Warmed up with 1,000 meters in 4:52 and then I hit the interval workout I did on the first day I got the machine, which wasn’t much more than a month ago. I didn’t just beat my times on everything, I destroyed them.

Max effort intervals

60m (0:12)
2:00 Rest
60m (0:12)
2:00 Rest
100m (0:19.7)
2:00 Rest
100m (0:19.3)
2:00 Rest
150m (0:29)
2:00 Rest
150m (0:28.4)
3:00 Rest
150m (0:28.2)
3:00 Rest
200m (0:37.2)
3:00 Rest
500m (1:45)

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.

Set PRs on every interval and if the distance repeated, I beat it again! I’ll keep track of the 100, 200, and 500 on the PR page. The first time I did this, it absolutely smoked my arms, but I didn’t get any of that today. Hopefully the improvement is a combination of hard work over the last month and improved technique, not just the latter. Walked a half mile to cool down.

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.

Knees to Feet

Slept in until after 8 this morning, which never happens. Needless to say I didn’t go to the 9am class. Headed out to the garage around 10:30 and knocked out Crossover Symmetry Activation. Then I started getting warmed up for the XWOD.

Warm-up

5×45# Shoulder Press
2 Kneeling Jumps
5×95# Shoulder Press
2 Kneeling Jumps (5.5″)
4×115# Shoulder Press
2 Kneeling Jumps (10.5″)
4×125# Shoulder Press
1 Kneeling Jump (12.5″)

XWOD

4-4-4-4-4-4-4-4 Shoulder Press (135#)
2-1-2-1-2-1-2-1 Kneeling Jumps
- 2s: 10″
- 1s: 12.5″

Bumped up the height a bit from where I’d been doing these previously. Wanted to go higher, but couldn’t get myself to attempt it at 14″. Here’s a slomo of my last jump of the day. I have a feeling the final day of shoulder press for week 2 is going to be rough tomorrow.

EMOM 10:00

3 Power Clean & Push Jerk 185#

Man, do I need this type of work. Keep on pushing 1 rep at a time. After getting a few rounds in, it was taking me about 30 seconds to complete the reps as singles.

Walked 0.42 miles right after and then did Crossover Symmetry Recovery.

Afternoon session at CFi with Kevin before classes started. I worked on some triple unders doing one at a time while I was waiting.

Row

5 Rounds

600m @ moderate pace (2:02-2:05)
1:00 Rest
100m @ 100%
100m Easy
100m @ 100%

Not too bad. My ass was really feeling fatigue (not from the seat) in the last round. Took me 22:40 (17:40 not counting the 5 rest periods). Walked about 400m after and then did Crossover Symmetry Iron Scap before I left.

Pain Travels

Left calf is still really sore, but I’m able to move around on it, so that’s a good sign. Went to CFi at 9 for some lifting. Started out with Crossover Symmetry Activation and some snatch positioning with an empty bar.

Muscle Snatches

2×75#
2×95#
2×105#
2×115#
2×125#

Snatches

1×135#
1×145#
1×155#
1×165#
1×175#
1×185#
1×170#
1×180#
1×190#
1×175#
Fx185#
1×185#
Fx195#
Fx195#

Figured I’d try out some waves today. I guess I’d count the first 6 lifts as one big wave since it wasn’t a drop, so didn’t have a miss until the middle of the last wave. Getting the bar plenty high enough as usual. Called it a day after 3 misses. Glad to have hit 185 a couple of times and 190 once. Calf didn’t seem to affect anything.

Front Squats

Warmed up with 5×135# and 3×205#. Then did the following sets every 2 minutes.

2×240#
2×255#
2×270#
1×290#
1×295#
1×295#
1×285#
1×285#

Harder than it should have been, which is why I didn’t keep going with 295#. Calf didn’t hold me back here either.

Went back for the 5:30 class. My low back started acting up again this afternoon. 😦

Warm-up

Bottom Squat Hold
40 Mountain Climbers
PVC Pass-thrus

Skill

I tried a few bar muscle-ups and got up there on the first one. Need to work the skill soon like I’ve been doing on the rings.
3 Rounds NFT

4 Wall Walks + 20s Handstand Hold
2 Rope Climbs (13′)

Those wall walks are so deceiving. Always end up breathing hard after a couple of them.

Conditioning

4 Rounds

10 OHS (95#)
10 Pull-ups
20 Sit-ups

I have my butterfly down now! No problem getting all of the pull-ups. The EMOM work on muscle-ups and chest-to-bar pull-ups must be helping a ton. Finished in 6:07 with everything unbroken. Sit-ups got slow though.

More Skill

4 x Wall Walk + Handstand Hold each time

We all did it together. He had us go for a max hold on the last one and I got around 1:30 before I bailed.

Midline

4 Rounds

20s Hollow Hold
20s Rest
20s Plank
20s Rest

The hollow holds were not easy after coming right out of a long handstand hold!

Cool Down

2k Row

Nice and easy, keeping pace under 2:10/500m. Finished in 8:28.

Like a Monarch

Back spasms throughout the night for the 2nd night in a row. Just feels tight the rest of the day. Tried to get in for a massage today, but got canceled, so might see a chiropractor tomorrow if it doesn’t improve. Otherwise massage on Friday instead. Went in to CFi early with Kevin for a shoulder press XWOD as part of my Smolov Jr. cycle. Did a bit of warming up with the Crossover Symmetry bands, but was pressed for time so not much really. Did sets of 5×45#, 5×95#, and 4×115# shoulder press to lead up to my working sets.

XWOD

4-4-4-4-4-4-4-4 Shoulder Press (127.5#)
2-1-2-1-2-1-2-1 of 5-10-5 Shuttle Drill
- 2s: 10s rest between each run of the drill
- 1s: Wearing 20# weight vest

Shoulder presses felt really good.

Midline

We worked on some parallette headstand stability stuff, going from the floor, to upside-down L, to straight body, and back and forth. Pretty fun!

Conditioning

Kevin asked me to come up with something, which is never easy on the spot so early in the morning. 🙂

5 Rounds

6 Push Jerks (135#)
8 Pull-ups
10 Wall Ball Sit-ups (20#)

I kept everything unbroken. When I jumped up on the bar I figured I’d give butterfly pull-ups a shot since I’ve been talking about them and hadn’t tried any since getting the shoulder impingement back in January. I was able to do all 5 sets of 8 unbroken with the butterfly! Kept a nice controlled pace and was able to keep the rhythm going. Finished in 6:01.

10:00 Row (easy)

I kept around a 2:10/500m pace. Went 2,321 meters.

When I got home I did Crossover Symmetry Iron Scap.

Since I didn’t get the massage, I had some time to go out to a track for some running. Went to Heritage but everything is all locked up because they are completely renovating their track. Looks nice from what I could see. They had a sign up telling people to go to White Pine Elementary, so that’s where I went.

400m Jog
100m Walk
6 Rounds (skip rest/recovery after the 6th 400m)
- 400m Run @ mile PR pace
- 15s Rest
- 200m Jog (slow recovery)
500m Walk
400m Jog

I ran the 400s in 1:31, 1:32, 1:33, 1:32, 1:31, and 1:31. I wanted to keep them all under 1:35 since I ran just under a 6:20 mile a couple of years ago. Would still love to run a 6 minute mile one of these days.