Tag: Scap Pull-up

Forced

Had to take a forced rest day yesterday after waking up with a headache that was giving me blurred vision and nausea. I went back to bed until 2:30! Got up and was able to work the rest of the day. Meant I had to skip out on golfing today, though it was quite chilly with rain on the way. Out in the garage at 4pm.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 8×165
  • 4x8x185
  • 3x12x195
  • 3x10x165 (Wide Grip)

I hate this fucking day in the program. Took 39 minutes to get through those sets!

Accessory

  • 3×15 Skull Crushers (45-55-65#)
  • 3×15 DB Side Raises (15#)
  • 3×15 DB Bent-over Side Raises (15#)

Used a barbell for the skull crushers. I felt a lot more fatigued after the benching today, which made the raises harder than they have been.

Performance Plus

3 Sets

  • 30s Double DB Overhead Hold (50# DBs)
  • 10 Scap Pull-ups
  • 30s Rest

The double dumbbell overhead was the hardest part of the day and I didn’t even do it walking like it was supposed to. I took a few steps and nearly fell over. The fifties were too heavy for this, but after making it through the first round I didn’t want to bitch out.

The scap pull-ups were actually supposed to be paired up with 20 ring dips for 3 sets, but I moved things around.

Conditioning

  • 30-20-10 Ring Dips
  • 30-20-10 GHD Sit-ups
  • 30-20-10 Pistols 60-40-20 Air Squats

I figured the ring dips would be trouble and planned to start with sets of 5 and quickly switch to 2 or 3s if needed. I was able to continue sets of 5 the whole way. GHD sit-ups were harder than they should have been. I struggled through 12 of the ugliest pistols I’ve done in years. My left quad was not having it today. I probably should have warmed up my lower body some. After 12 pistols, a lot of falling over, and too much wasted time, I changed the workout to double reps of air squats. So I finished the first round with 48 air squats to get to 60. Total time was 12:42.

A Visitor

Bryan came over for a garage session. He did his deadlift program while I did the Push Only, which are both Hybrid programs.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x210#
  • 3×30 alt DB Bench Press (50#)

Add 5-10# over last week on the 5 working sets. I added 5# since I started higher than 70% due to doing a couple of weeks of pre-program.

Shoulder Press

  • 5×95#
  • 5×115
  • 2x5x130
  • 5×135

Supposed to increase 5-10# here too. Last week I did 115-120-125 to ease in, which was actually low on the 65-70% starting range.

Accessory

  • 15/15 Half Kneeling Single Arm DB Press
    • 1 set @ 30#
    • 2 sets @ 35
  • 3×15/15 Tricep Kickbacks (15#)
  • Performance Plus – 3 Sets
    • 10 Scap Pull-ups
    • 10 Overhead Shrugs (45#)

Conditioning

  • 200 DB Snatch (50#)
  • 100 T2B

Had an idea to do something high rep before moving on to another movement. We did this as a partner workout, going 4 alternating snatches at a time. Then we did sets of 5 toes-to-bars. Finished the snatches at 9:39 and overall at 12:58 I think. There is a small chance it may have been 12:28. I thought the T2B would get much harder than they did. Snatches weren’t very hard either with that set breakdown.

I skipped out on a stretch from the PP programming that I’ll get in later.

  • 2×15/15 Bretzel (video)

Hung. Over.

Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.

Warm-up

3 Sets

  • 150′ Jog in gym
  • 10 Sit-up to Staddle
  • 5 Scap Pull-ups

Strength

5 Sets

  • 6 Pendlay Rows (supinated, 135#)
  • 6 Evil Wheels

Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.

Conditioning

10:00 AMRAP

  • 20 Squats (20# MB)
  • 200m Run (20# MB)

I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.

  • 4 Tabata Double Unders
  • 4 Tabata HS Hold
  • 4 Tabata Push-ups

No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.

Midline

  • 75 V-ups

Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.

Heading to Regionals

My ass is sore from the split squats and the air squats probably contributed too.

Warm-up

  • 3 Sets
    • 30s Jump Rope
    • 10 Zombie Kicks
    • 5 Scap Pull-ups
  • 10 RDL (45#)
  • 10 RDL (135#)

Strength

E2M – 6 Sets

  • 12 RDL (185#, standing on 55# competition plates)
  • 8 Weighted GHD Sit-ups (20#)

My grip was starting to fail but I held on for every rep of every set. Have been doing them all with a double overhand to get in the extra grip work. Makes it extra hard when I add in the bonus sit-ups like this, but I had to get in my reps for the week with no other time left to do them.

And that’s a wrap on big strength sets! I enjoyed the lighter loads, but they got pretty nasty these final two weeks. I think we are going to do a little transition next week with our strength work due to Memorial Day and Murph being tough, but then we’ll start putting some weight back on the bar in our next cycle. Looking forward to some smaller sets and heavier weights!

Conditioning

20:00 AMRAP

  • 5 Back Squats (115#, no rack)
  • 10 Push-ups
  • 15 Box Jumps (24″)

We hadn’t done much longer stuff in a couple of weeks so we changed the workout from what we had planned. It was a good grind. Kept moving, did all push-ups unbroken, and did all box jumps with step downs. Was able to pick up the pace in the last 3 minutes and finished with 11 rounds plus the 5 squats and 4 push-ups.

I’ll get in a little ROMWOD action before leaving town this afternoon. Heading to Columbus to watch the Central Regional! Then back Sunday evening in time for Memorial Day “Murph” on Monday.

Inverted

Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hypers (210#)
  • 10 Burpees

Strength

Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.

  • 2 @ +AbMat (opposite of deficit)
  • 2 @ 1.5″
  • 2 @ 4″ E30S (4 sets)
  • 2 @ 4″ EMOM (4 sets)
  • 2 @ 4″ E90S (7 sets)

That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.

Accessory

6:00 EMOM

  • 10 Scap Pull-ups
  • + Bar Hang until 30s

Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.

Conditioning

3 Rounds

  • 1:00 Row
  • 1:00 Ball Slam (20#)
  • 1:00 Power Clean (75#)
  • 1:00 Wall Ball (14#, 10′)
  • 1:00 Rest

Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.

Get Inverted

5 Rounds

  • 0:30 Handstand Hold (facing wall)
  • 1:00 Rest

Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.

Final Hustle & Flow Pull-ups

Slept great last night. Was pretty wore out from “McGhee” and needed the rest. Woke up and could instantly feel my hands. It hurt to fully open or close my palms. I used the TENS unit on my back last night and it’s feeling pretty good today. Feeling all of those reps in my legs, glutes, shoulders, and triceps too.

Planned to get in to the gym during the day, but worked out to meet Bryan there at night and my hands could use the extra rest before the pull-ups.

Skill WOD Hustle & Flow Week 4 Day 1

Final week of the cycle before a new one begins. I’m following a week behind so the Skill WOD is actually doing tests this week. Going to skip those and then be caught up to start the new cycle when it’s released for next week. Sounds like it’s going to be pretty cool.

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Again, I really love these warm-ups.

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Easy this week.

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Felt smooth even though my pull seemed a little weak.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

The combo set felt really good. I’d been trying to increase the 70% sets each week and last week I got 16 and 10-6, so I shot for the same 16s today. Started to lose my butterfly on the last two reps of the second set but made every rep. Booyah! Just 4 weeks ago my max for a single set was 20. All this volume is dialing in the movement.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

The hangs felt easier than any other week, but I felt weak with the rows. Probably due to the 260 push-ups I did yesterday. 🙂

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 6 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 4 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B

I was not even attempting MU on the end again, so I substituted with some C2B. Was hoping to increase each set, but my grip and pull was shot by the time I got done with the toes to bars. Wasn’t going to push it too much either because I already had a few places peeling on my hands.

I understand that this complex is getting you to be fatigued by the time you got to the final movement, but I’m just not on that level. The volume is definitely building solid movement and strength though.

Midline & Accessory

Wanted to get in a little extra work.

  • 3×15 Hip Extensions (controlled, not fast swinging)
  • Crossover Symmetry Recovery

Shoulders felt pretty beat after the pull-ups so I figured the recovery protocol was good to get in. I never do it anymore.

Not There

My body is definitely in vacation mode with this last week of work before break. Got to the gym around 9:30.

Strength

3 Sets

  • 8 Reverse Hyper (210#)

Back Squat

  • 5x20kg (pause)
  • 5×70 (pause)
  • 5×90 (pause)
  • 5×110
  • 5×120
  • 5×130
  • 5×135
  • 5×140

The pause sets were all for about 2 seconds. I really like using that during warm-up sets. Wanted to get at least 300 today and that was almost 309#. Put on the belt for the last 2 or 3 sets (don’t remember).

Skill WOD Hustle & Flow Week 3 Day 1

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Could already feel the fatigue here.

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

These were tougher than they should have been.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

Wanted to increase again, up from the 15 last week. Got 16 on the first set, dropped after 10 on the second set, and did 6 more after a short break.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E
  • 2 Sets: 3 Strict Pull-ups + 3 Strict C2B
  • 2 Strict Pull-ups + 2 Strict C2B

Coming into today I had already decided I wasn’t doing any bar muscle-ups unless it was banded to work on the technique and positions with a looser grip. Then going into the bonus I decided I was only going to do some strict work since I was feeling so beat. Had to try in that first set, but didn’t even go for the toes to bar. Got in a few sets of strict reps and got out of there.

I think only taking one day between the muscle-up day and the pull-up day is less than ideal. Too much pulling without time to recovery. My grip felt it today. The 100 American kettlebell swings yesterday may have played a role too. At least I didn’t rip my hands open this week. 🙂 Rest day tomorrow.

More Ripping

Feeling some fatigue from yesterday’s WOD. In at 10am for gymnastics work.

Skill WOD Hustle & Flow Week 2 Day 1

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Shoulder Activation

  • 3 sets: 3 Scap Elevators + 3 Strict Pull-ups
  • 1 set: 1+1

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

Did sets of 14 C2B last week, so increased to 15s this week. Got both sets.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

Learned that we don’t have to do the bar rows with a supinated grip. Just refers to the body position. Much better.

Bonus Complex

  • Set 1: 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 3 Bar MU
  • Set 2: 2+2+3+3, drop then 3
  • Set 3: 2+2+3+3, drop then 2

Ripped both hands. 😦 My left hand ripped under the pinky and my right hand actually ripped under my leather grips! I need to figure out something to work on these bar muscle-ups smarter because this is not working for me. Ripping is an injury and I usually pride myself on doing as much as I can to prevent rips.

Wanted to get in some squats so a quick garage session after 5.

Strength

Safety Squat Bar w/ 3 second pauses

  • 10×65#
  • 6×135
  • 3×185
  • 3×205
  • 3×225
  • 3×235
  • 3×245
  • 3×255
  • 3×265
  • 3×275

Wore lifting shoes but no belt at all so I could get a lot of time under tension for my low back. Felt good about my drive out of the hole and no mini bounce to get going. Just 3 months ago a triple with 295 and a belt but no pause was a struggle.

Structured Gymnastics Work

Feeling pretty good after Kalsu. Legs are fine, but my shoulders are fatigued. In at 10am to start a gymnastics program. Jumped on the rowed for an easy 1,000 meters before getting started. I saw the next cycle of the Rowing WOD combines rowing with thrusters. Good time to switch out. 🙂

Going to be following the Skill WOD from Dusty Hyland, starting with a 4-week cycle he calls Hustle & Flow. With the Open about 3 months away it’s a good time to focus on increasing gymnastics strength, technique, and endurance.

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

I really like the structure of the warm-up and how it gets everything ready, while reinforcing position work.

Shoulder Activation

  • 3 sets: 3 Scap Elevators + 3 Strict Pull-ups
  • 1 set: 1+1

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

I figured there was no way I was getting 2 sets of 14 chest-to-bar pull-ups here after all of the other pull-ups already. Got both though!

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

My least favorite part. Did not feel very good on my elbows in either part.

Bonus Complex

  • Set 1: 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 3 Bar MU
  • Sets 2-3: 2+2+3+3

Damn those are some hard strict pull-ups! It’s programmed as 4 bar muscle-ups in the first set, but I could only get 3. Then you are supposed to keep adding 1 MU every set until failure, trying to get in at least 3 sets of work. Didn’t realize it until a minute or so later, but I ripped my thumb in that first set, so that was the end of the bar muscle-ups for the day. Finished out 3 sets of work.

I was being a good boy and protecting my hands during the big set stuff with my gymnastics grips, but they don’t do anything for your thumbs. :-/ I must really grip hard on that bar transitioning from rep to rep of my bar MU. Will have to tape up my thumbs from now on.

thumb-rip.jpg

With a focused attack it took us an hour to finish. Better than I expected, especially for the first week.

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

  • 2 Rounds NFT
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • Bench Press
    • 10×45#
    • 5×115#
    • 5×165#

XWOD

  • 4-4-4-4-4-4 Bench Press (205#)
  • 2-1-2-1-2-1Plyo Push-up
    • 2s: 18″
    • 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

  • 8 Wall Balls (20#, 10′)
  • 8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

  • 5 Box Jumps (24″)
  • 5 Burpees
  • 25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

  • 5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
  • 5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

  • 3×45#
  • 3×75#
  • 3×95#
  • 3×115#
  • 3×135# (with 1 fail)
  • 3×155#
  • 3×175#
  • 3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year. :-/

Snatch

  • 3×95#
  • 3×115#
  • 3×135#
  • 5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.