Tag: row

Wall Balls Have Become My Bitch

Feeling good. Had a rest day yesterday after a big volume weekend. Walked 18 holes of golf for some active recovery though. In at 10am today.

Warm-up

5:00-10:00 DU Practice

Strength

Back Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 255#
  • 3 @ 275#
  • 3 @ 295# (PR)
  • 3 x 3 @ 265#

The idea was to work up to a heavy triple in 5 sets and then take 90% and do a 3×3. Was seeing stars after the set of 295# and then the next 3 sets were not easy.

Push Jerks

  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 185#
  • 3 @ 205# (PR)
  • 3 x 3 @ 185#

Same thing as back squats, work up to a triple and then 3×3 at 90% of that.

Set 3 reps PRs for both movements, after just hitting 285# for 3 last week on the back squat. 🙂

Core

5 Sets

  • 30s Weighted Plank
  • 30-40s Rest (switch with partner)

Worked with Brad. Stacked plates on our backs. Used 25-45-70-70-95 for the weight. Pretty brutal there in those last three sets, but concentrated on keeping everything tight and focused breathing. Figured this would be good work leading up to the competition this weekend which has us doing a bunch of planks while other teammates are rowing.

WOD

5 Rounds

  • 2:00 for 250m Row & then MAX Wall Balls (20# MB, 10′ target)
  • 2:00 Rest

Felt pretty solid here. Was able to keep a pretty consistent pace on my rows and did unbroken wall balls every round. I got 30-30-29-26-26. Wall balls used to be a weakness, but now they don’t bother me at all. Usually my legs would start to give out, but it was my lungs that wanted to quit today. Whenever I wanted to stop I told myself I couldn’t have more than 15-20 seconds left and just kept pushing.

Work Your Back Side

Feeling great after the workout yesterday. In at 10am this morning and trained with Michelle and Kevin.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • 2 x 3/3 Turkish Get-ups (35# KB)
  • 10/10 Leg Swings (F-B, S-S)

Strength

10:00 EMOM

  • Odds: 10 RDL (225#)
  • Evens: 5 Pendlay Rows (145#)

WOD

5 Rounds

  • 3 Deadlifts (345#)
  • 5 Over-the-bar Burpees
  • 7 HSPU

The deadlifts were brutal. Had to drop each rep. Finished in 6:54.

Core

5 Rounds (NFT)

  • 10 Floor Wipers (45# DBs)
  • 10 Hollow Rocks

My upper abs were on fire in those last couple rounds of hollow rocks. Hadn’t done floor wipers in a really long time, so was nice to do them for a change.

Finisher

10:00 Row trying to keep a 20s/m pace.

Unfortunately I was pretty much keeping a 18s/m pace. Good way to finish a good workout.

Thursday Before Regionals Road Trip

Legs are still feeling those back squats from Tuesday. In at 10am with Brad and Kevin for a quick workout. May hit up a box in Columbus later today.

Warm-up

  • 500m Row
  • PVC pass-thrus
  • Stretching

Strength

12:00 EMOM

  • Odds: 8 Ring Dips
  • Evens: 8 Ring Rows

Bench Press (Close Grip)

  • 10 @ 45#
  • 5 @ 135#
  • 5×5 @ 185#

This felt so much better for me than my benching has been lately. Kind of surprising considering the ring dips and rows we had just done before it.

WOD

  • 50 American KBS (53#)
  • 30 Burpees
  • 50 Goblet Squats (53#)

Nice little burner. Finished in 5:56, going unbroken in the KBS and burpees, then breaking up the goblet squats quite a bit due to quads burning up.

Now off to Columbus for the weekend to watch the beasts of the Central East.

Snatch Some More

Definitely feeling those high volume squats from yesterday! In at 10:30am today with a big focus on the snatch.

Warm-up

  • 3m Jump Rope
  • PVC Pass-thrus

Olympic Lifting

  • High Hang Snatch
  • Hang Snatch
  • Snatch

All squat snatches. Started at 75# and added 10# each set, finishing with 125#. Took about 2-3 minutes between sets.

5:00 EMOM

  • 2 Snatches (125#)

I missed the first one in the 2nd set, but they were feeling pretty good other that. Rested about 5 minutes and then weight for more weight.

6:00 EMOM + 1 more

  • 1 Snatch

I did 2 sets with 135#, 1 with 145#, and then 1 with 155#, which matches my PR. Things were feeling good, so I went for 165# on what I was planning to be my last set (originally wanted to do 5:00). Missed it, but felt I could get it, so tried again and missed.

Took about a 2 minute break because I know I could get it and figured a little extra rest would help. Tried to focus on being explosive and caught it overhead. Rode it down, just shy of parallel, and was able to come up with it. So doesn’t count as a full squat snatch, but I was literally like an inch away. I’ll take it though. First snatch PR since November, although my technique hasn’t been feeling good enough to try until today.

WOD

3 Rounds

  • 250m Row
  • 10 Box Jumps (32″)
  • 10 KBS (53# KB)

I’m not sure if my time was 5:43 or 6:43, because I started on a minute with a clock already running for other people and wasn’t paying enough attention when I finished. I think it was 6:43 because I finished the first round just under 2:00.

Central East Regionals Week

Heading down to Columbus on Thursday to watch the Central East Regionals this weekend. It’s going to be so much fun!

Walked 18 holes of golf on Sunday afternoon and yesterday morning. Feeling refreshed today. Went in at 10.

Warm-up

  • 500m Row
  • 10/10 Leg Swings (f-b, s-s)
  • PVC Pass-thrus

Gymnastics

12:00 EMOM

  • Odds: 5 Strict Deficit HSPU on 35# bumpers
  • Evens: 7 Strict Pull-ups

First time doing strict HSPU on 35s and survived all 6 rounds! That might be the most strict pull-ups I’ve ever done in a day too.

Strength

Back Squats

  • 8 @ 45#
  • 5 @ 135#
  • 5 @ 185#
  • 5 sets of 8 @ 225#

Wanted to try something with a little higher volume and this definitely did the trick. 225# is about 70% of my 1RM.

Core

3 Rounds

  • 10 Ab Roll-outs / Evil Wheels (on knees)
  • 10 T2B

Not for time. Aimed for good quality on the roll-outs and did all sets of T2B unbroken.

Conditioning

10 Rounds

  • 50m High Prowler Sprint
  • 50m Low Prowler Sprint

Used the wooden prowler and loaded it up with four 45# bumpers.

Partner It Up Times 3

Feeling a little sore from yesterday, mostly in my upper chest and shoulder area. Abs are pretty sore from the 150 sit-ups too. Went it at 11am today.

Warm-up

2 Rounds

  • 25 Air Squats
  • 25 HR Push-ups
  • 25 Russian KBS (49# KB)
  • 25 Lunges
  • 25 Star Jumps
  • 25 Zombie Kicks
  • 25 Jumping Jacks
  • 25 High Knees
  • 25 Butt Kicks
  • 25 Mountain Climbers

Nothing like 500 reps to get you warmed up! Finished in under 13:00

WOD

It was a 3 part partner WOD, with each part having a 6:00 time cap. Each partner does the pacing element once and then you switch. Rest the remainder of the six minutes. I worked with Kevin.

  • Pace: 500m Row
  • MAX Wall Balls (20# MB, 10′ target

Stupid screen on the rower turned off right before we started, so I did a bunch of extra distance. We got 105 reps, with Kevin getting 54 and me 51. I did mine in sets of 25 and 26. Kevin whooped my ass on the rower as usual. I think I kept around a 2:00/500m pace.

  • Pace: 600m Run
  • MAX Clean & Jerks (115#)

I got 28 in around 2:50 and then Kevin got 18 more for a total of 46.

  • Pace: 0.75 mile Air Dyne
  • MAX Sit-ups

I started us off with 68 sit-ups for a total of 130. Not sure I needed a bunch more sit-ups after 150 yesterday and already having a sore core.

Good workout!

Still Recovering from “Murph”

My legs barely even work they’re so sore. Went it at 10:30 and then got a massage at 1.

Warm-up

  • Lots of stretching
  • 2m Air Dyne

Gymnastics

10:00 EMOM

  • 5 Deficit HSPU (25# bumpers)

I got through them all! Was originally thinking to go every 2 minutes, but said what the hell and ended up surprising myself.

XWOD

7:00 EMOM

  • 3 Broad Jumps (for distance)

Strength

12:00 E2MOM

  • 1 Shoulder Press (145#)

Was supposed to be 95% of 1RM but after the HSPU there was no way that was happening. I barely got through them all with 145#, which is less than 90%.

Kroc Rows

  • 10/10 62# KB
  • 10/10 62# KB
  • 10/10 62# KB
  • 10/10 71# KB
  • 7/7 80# KB

WOD

3 Rounds

  • 30 DU
  • 10 V-ups
  • 10 Ring Dips

Finisher

Easy 10:00 Row, keeping around a 20s/m pace.

Sore All Over

It’s been quite awhile since I woke up feeling sore in so many places. Later today and tomorrow are going to be tough to walk I bet. Went in at 9am because I was not feeling like doing a longer workout today.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS Squats

Strength

3 rep Front Squats

  • 5 @ 45#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 225#
  • 3 @ 255#

I wasn’t planning on going heavy, but I just couldn’t help myself once we got going. It was a bit awkward since I was paired up with Davy on a rack and he’s about a lot shorter than I am.

WOD

13:00 AMRAP

  • 10 DB Snatches (45#)
  • 20 Sit-ups
  • 30 MB Cleans (20# MB)

Fuck did those MB cleans blow. My quads did not want to cooperate after the first round. I finished 2 reps shy of 4 complete rounds. Rx was only 40# for the snatches, but there were none left, so I went heavier.

Finisher

  • 300m Row
  • 50 Burpees

More suck, but I just kept going on my burpees and never stopped. Took me 4:52 which isn’t too bad for me considering we barely had any rest after the WOD.

PR Week

It’s been awhile since I tested most of my lifts, so might as well test as many as possible in one week right? In at 10am this morning.

Warm-up

  • 3:00 Air Dyne
  • PVC Pass-thrus

I need to start switch up my warm-ups a bit. It’s been cardio and pass-thrus most days.

Strength

Front Squats

Coming in, I was feeling good about setting a big PR.

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 2 @ 225#
  • 1 @ 255#
  • 1 @ 270# (PR)
  • 1 @ 285# (PR)
  • 1 @ 295# (PR)

BOOM! 35# PR. Felt really good too.

Overhead Squats

Was looking forward to a big jump here too. Was warmed up from the front squats so went right into singles. I did 135#, 155#, 175# (PR), 185# (PR), and 200# (PR). Another 35# PR! Hell yeah!

WOD

5 Rounds of 2:30

  • 250m Row
  • 10 Thrusters (95#)
  • 10 C2B Pull-ups
  • Rest with whatever time is left

I did it Rx the first round, but had to drop to 5 C2B for the last 4 rounds so that I could get about 20 seconds of rest. Pretty tough one. The thrusters really sucked after I had done so much heavy squatting.

Finisher

Accumulate 2:00 of Ring L-sits. Each break, do 5 burpees. I held my knees up l-sits for 40-30-20-17-13 seconds each so did 20 burpees. I think it took me 5:38 to get this done.

This happened to be my 500th post on this training blog, so I had to make it an epic day right?

Struggle with the Shoulder Press

In at 10am again. Feeling good and getting a lot of great work lately without getting too sore anywhere.

Warm-up

  • 500m Row
  • PVC Pass-thrus

Strength

1 RM Shoulder Press

I haven’t tested it since November so I was looking for a PR. It’s hard to increase this damn lift though.

  • 5 @ 45#
  • 3 @ 95#
  • 2 @ 115
  • 1 @ 150
  • FAIL @ 165#
  • 1 @ 165# (PR)
  • 1 @ 155#
  • 4 @ 135#
  • 4 @ 135#

On my first attempt at 165#, my right arm just wouldn’t go and I think I was flaring out the elbow similar to my bench press problems. I struggled for it on my 2nd attempt, but got it. Didn’t even try for more, but dropped down to get in some volume.

WOD

20:00 EMOM

  • Evens: 15 cal Air Dyne
  • Odds: 7 HSPU

Rough! Most HSPU I’ve ever done in a day though and I did them all unbroken except for one round where my foot got caught on the wall after the first rep and I had to get back up on the wall.

Finisher

11 Rounds of 10 GHD Sit-ups (Rotating through 4 of us)

I have a feeling I’m going to be feeling these in my abs and my lower back for a couple of days.