All the Way Over

Last night I used my massage gun on my quads and thighs, hoping it would help with recovery from that workout. My legs seem okay today and my back is feeling better each day. Met at the Heritage High School track at 10am.


  • 4x
    • 50m Run
    • 50m Backwards Run
  • 5 MB Push-ups
  • 2 Over the Box Jumps (24″)


IMG_744940:00 AMRAP

  • 400m Run
  • 10 MB Cleans (20#)
  • 10 Over the Box Jumps (24”)
  • 10 MB Push-ups

I looked at my phone after the first round and it took 3:45 and then I was taking off to start my sixth round as the timer app let me know the workout was halfway through. Hoped I could keep up the same pace. I had to rush it in the final minute, but I finished my final push-up just before the buzzer to get exactly ten rounds.

The sweat was pouring off me in the first round since it was already 80° by the time we started. I ditched the sunglasses three or four rounds in because they were getting sweat on the lenses. I made sure to concentrate on those box jump overs because of how sketchy the boxes at the track were. Lots of legs in this one.

Recovery kept getting worse as the rounds progressed.


4 Sets

  • 10/10 Side Plank Reaches
  • 20 Plank Breakdancer Kicks
  • 20 Russian Twists (20# MB)

Station Laps

Woke with a nice headache after drinking a couple of root beer ales last night. Light weight!

Super Sunday was at a track across the street from the gym today.


  • 400m Run
  • Agility Ladder Drills

We probably did 6-8 different drills two times each. It was over 80 out so was already working up a sweat.


40:00+ AMRAP with Partner

  • 200m – 30 Walking Lunges + Run
  • 100m Run + 15 Tuck Jumps
  • 100m Run Backwards + 15 Push-ups
  • 4x Sandbag Carry up/down bleachers

Each part was I go, you go, so rested about half of the time. Each of the teams was staying pretty close together through the entire thing, which was cool. We were at 37-38 minutes so finished out one more lap. Bryan and I got our 6 rounds in at about 44:47.

Not use to something that long, especially outside in the sun. My car said it was 87° when I was pulling out of the lot. I still had my headache too.

Working on Muscle-Ups

Feeling good today. Pecs are still sore from the competition. Was up early so headed in to work on muscle-ups before the 9am class.

I started out with rings hanging low from a pull-up bar so I could get in some reps working the transition with my feet bent under me and on my toes. Then I moved over to a set of rings I could grab on to while standing flat-footed and worked the strict transition. I kept missing because I’d let the rings get too wide and I was too slow in the turn-over. I nailed a few of them though. Just from that bit of work, my wrists started to rub raw. Need to try to do this once or twice a week.


  • 4/4 World’s Greatest Stretch
  • 15 No Push-up Burpees
  • 200m Run
  • 100m Run Backwards
  • 200m Carioca (100m each direction)
  • 300m Run
  • 3 Rounds:
    • 10 Evil Wheels
    • 5/5 Glute Bridge March
    • 10s Glute Bridge Hold

I worked up quite a sweat with the evil wheels.


  • 30 Box Jumps (30″)
  • 20 Full Cleans (155#)
  • 30 K2E
  • 20 Single-arm Push Press (53# KB)
  • 30 Sit-ups
  • 20 Alt Pistols
  • 30 Burpee Box Jumps (30″)

Damn those cleans sucked ass and then the burpee box jumps at the end were pretty killer as well. Everything else was smooth sailing for the most part. I did the box jumps unbroken, the K2E in 12-10-8, push presses in sets of 5 per arm, sit-ups unbroken, and pistols with 2 short breaks mainly to get back to balanced. Really had to concentrate on the box jumps at the end. Finished in 16:36.

Upper Body Push

After golf last night I was exhausted and got a huge headache which throbbed whenever I moved very much. I’m not used to nearly 6 hours out in the sun like that. Got to bed early for some sleeping recovery. In at 9am this morning.


  • 3/3 World’s Greatest Stretch
  • 400m Run
  • 200m Run Backwards
  • 200m Run
  • 1 x 10 MB Pass Ab Circuit w/ Partner


10 Rounds

  • 10 Thrusters (95#)
  • 10 Ring Push-ups

A couplet with both movements being upper body pushes. Reminds me of the 21-15-9 thruster and HR push-up WOD I did in a competition, which completely crushed the shoulders. Except this WOD was much tougher due to heavier weight, tougher push-ups, and more than 2x the reps. I didn’t realize it was a Hero WOD until a couple of hours later. Now it makes sense. 🙂

I did the first round unbroken and then switched to 5 thrusters at a time the rest of the way. I think I did the 2nd round of ring push-ups unbroken, then went 5-5 for the next 4 rounds. At that point I realized I was going straight up and down on my ring push-ups. I let myself come forward over the rings and was able to go 6-4 really easily until the last round when I went with as little rest as possible through everything and had to do smaller sets.

My time was 18:54, beating the 20 minute goal I set for myself. This was a good WOD for me to do since I need the work on upper body strength and thrusters. I got some nice skin burn on my triceps from the ring straps.

Ran home for a snack and a little rest. Back at noon for OLY.

Olympic Lifting

Might have been a good idea to skip the OLY work after that shoulder crushing WOD, but I need the technique work.

5 Sets

  • Hang Power Snatch
  • Full Snatch
  • 2m Rest

I used 75#, 95#, 105#, 115#, and 125#. Tried to really focus on meeting my hips with the bar. Could tell I was fatigued in the last set. In my full snatches I need to work on riding the bar down instead of crashing into the bottom of the squat.

4 x 2 Drop Snatches

Because of all the shoulder work I used 95# for every set. Concentrated on jumping out to good foot position, keeping the weight back, and riding the bar down.

5 x 3 Snatch Pulls

We went up to the shrug but didn’t break the elbows at the top. I went 95#, 105#, 115#, 125#, and 135#. Found out I haven’t been getting the ankle extension and coming up on my toes. I kind of jump and float. So worked on getting to extension with the ankles as well as in the hips here. Still need to stay over the bar longer too. I could see snatch pulls over and over again really helping with the major problems in my technique.

In the end, I’m glad I was there because I learned a few new things that can help me out. Need to keep working at it.