Shoulder Press

Tuesday Mash-up

Feeling fine after yesterday.

Warm-up – 3 Sets

1 Legless Rope Climb
12 Push-ups
6 Shoulder Press (45#)

Skipped a running part and didn’t do it EMOM. The rope climb felt 10x better than last week.

Conditioning

They call it the “2ewsday Mash-Up” every week.

10:00 AMRAP
- 9 T2B
- 15 S2OH (95#)
- 21 DU
Rest 5 minutes
10:00 AMRAP
- 3 MU
- 9 American KBS (53#)

Put my grips on and damn near broke my wrists trying out a warm-up rep with the barbell. Loosening up the straps and then was fine. In the first AMRAP I got a total of 5 rounds plus the T2B and 10 jerks (5+19). I did my toes-to-bar in sets of 5-4 for 5 rounds and then unbroken the last round. Everyone was smoking me on those, but I can’t hit that failure point or I’m just done and in an instant I can go from a set of 4 to singles. May need to look at how I do my T2B. I did the S2OH as push jerks the whole way and all sets unbroken. At the end I couldn’t hold the bar any longer and had to drop after 10 reps with about 5 seconds left. Better dubs, but shouldn’t be missing at all in sets of 21.

Wasn’t sure how the muscle-ups would go after all that shoulder work, but was much better than expected. Took my time between sets (all unbroken) and never missed until the very end. I got the first rep in my 8th round, then I tried to rush instead of concentrating on my hip drive, and I missed. Or maybe I just timed out all my rest perfectly and that was my failure point. ha! I felt good throughout and was confident I’d get that last set, but decided to rush it for some reason, when I had plenty of time to get the last 2 reps in 10 seconds. The kettlebell swings actually felt like the worse movement. So I finished with 7+1. Two more total muscle-ups than I did in the volume work yesterday.

Shoulders were definitely wrecked when we got done.

Surprises

I’ve been getting my sleep back on track for the last week.

Today is the first day of the Open prep cycle on the Hybrid Performance Method WOD program. Already noticing less lifting programmed this week (except today). Kind of cool that they put you through a warm-up “WOD” every day.

Warm-up – 5 Sets

5 Front Squats (45#)
5 Shoulder Press (45#)
5 Close Grip OHS (45#)
5 Sotts Press (45#)
5 Box Jumps (30”)

Back Squat

Three working sets of 8 @ 70%.

8×45#
8×135
8×205
4×235
3x8x265

Guess we could have started at 135 since we already did a bunch of squats with the empty bar. I’m getting better at making bigger jumps in many of the lifts, which is necessory or we’ll be in the gym all damn day to finish. Weight is feeling good but about sick of so many squats. That’s 5 back squat days in the last 8 I think. Looks like it might be dropping to once a week and once a week with front squats.

Snatch

Work up to a daily 2RM.

4×45#
2×95
2×125
2×155
2×175
2×190
2×200
1×210 (miss-make-miss)

Wanted to get at least 190 today and got a 5# PR with the 200# 2RM. No reason I should be missing the 210 because I can get the weight up there easily. I think missing heavy snatches is what aggravates my back because I was starting to feel it there and it’s lit now.

Barbell Cycling

E90S – 4 Sets

9 TnG Power Snatch (115#)

Going in, I honestly didn’t think I’d be able to do all 4 sets, but there was no issue and we actually got faster each round. That was fun. First round was about 26 seconds, not sure on round 2, and the last two rounds were both 21 seconds. This is nothing compared to what Rich and his crew recently did…

Conditioning

500m Row
15 OHS (95#)
500m Row
20 OHS
500m row
25 OHS

Didn’t row as fast as I should have. The 15 and 20 overhead squats were unbroken and then I went 15-10 to finish at 10:58.

Gymnastics

8 Rounds (Reverse Tabata)

10s C2B Pull-ups
20s Rest

I figured it would be a good time to break in my grips more, which I haven’t used much since getting them at Regionals last year. I was sliding all over the place losing my grip. I should have chalked them up. Silly! Took them off after the 3rd or 4th set. Went with 6 reps in the first round and then 4s the rest of the way.

Almost There

Hmm, for some reason, last Tuesday didn’t publish, but it’s up now. Software!

Needed the rest day yesterday, especially being hungover. Trying to figure out where to fit in the final week of thrusters, so I decided to get out in the garage first thing in the morning. Warmed up with 10×45# and got right into it.

Thruster Attack Week 10 Workout 1

3 Cycles

3 Rounds
- 20s Thrusters (80#)
- 10s Rest
30s Rest

Stuck to my sets of 9. Gross, but glad to have it over with. Felt a little rough as I was working until I finally got out of the house and grabbed lunch.

Met Bryan at the gym at 6.

1 Power Clean + 5 Strict Press

Up to a daily max.

The power clean is pretty pointless. This matched my 5RM strict press. Felt myself started to lean back so didn’t push it any heavier.

Snatch Pull

Working sets (5×3) @ 100-120% of max snatch.

3×45#
3×95
3×155
3×205
5x3x235

Moved up quick because there was so much to get done.

Back Squat

Add 0-5-10 pounds over last week.

6×135#
6×205
6×245
3x6x275

Felt really really good today. The first working set was the hardest one.

Pendlay Row

3x15x95#

A lot of reps, so I stayed on the light side. Haven’t done any of these in months.

Conditioning

Supposed to be “Diane,” but I scaled the handstand push-up reps to keep up the intensity.

21-15-9 Deadlift (225#)
16-10-6 HSPU

Deadlifts felt great, but I broke that first set at 14-7 to keep my heart rate down because I knew the HSPU would get me sooner or later. Went 9-6 on set 2 and then 9 unbroken on the end. The HSPU felt great in the first round, going 6-5-5, so I was going to try 5-5 again. Got 4 and had to come down. Finished 3-3 and then was also able to go 3-3 on the end. I was a little worried those scaled reps would even be too high, but it worked out well. I was shooting for something sub-6 and I was done in 5:31. Bryan set a huge PR and beat me by over a minute going Rx. I need to work on coming down quicker into the next rep because I use up too much arm strength controlling my descent.

Nope, that wasn’t enough, we still had more to do. It was a 400m run with 2 minutes of rest for 3 times, but no way we were going outside.

500m Row
2:30 Rest

My plan was to try to be somewhere 1:30-1:35. Worked for the first one at least. My times were 1:34, 1:39, and 1:41.5. Dead!

I think I earned these Cinnabon Delights. 🙂

Too Similar to Thrusters

Hit the late 6:30pm class.

Warm-up – 3 Sets

10 Band Pulls (green)
20-20 Banded Monster Walk Steps (small red)
10 Burpees

Definitely warmed up after 30 burpees.

Strength – Shoulder Press

6×45#
6×75
6×95
6×105
6×115
6×125
6×135
6×140

Weak! Was starting to over-extend so I put on the belt for the last set. I could feel some fatigue from last night’s thrusters.

Conditioning

8:00 AMRAP

5 Squat Clean + Push Jerk (95#)
7 Pull-ups
21 American KBS (44#)

I could have done them as Clusters, but I’ve been doing enough thrusters, so I stood up all the way and then did a quick push jerk. Unbroken on everything. Using the smaller kettlebell doesn’t leave enough room for my hands, especially when I already keep my pinkies outside with the 53# bell. Could feel my fingers really starting to rub, but luckily the workout was short enough I didn’t make any blisters. Finished 3+25, or 8 reps shy of 4.

Midline – 5 Sets

4 Evil Wheels
14 Russian Twists (44# KB)

Kept moving from one to the other.

Need More Curls

My shoulders are feeling the jerks from Sunday. Went to the 4:30 class.

Warm-up

3 Sets

30s Bottom Squat Hold
20 Mountain Climbers
20 Jumping Jacks
20 Pass Thrus
10 Push-ups

Strength – Shoulder Press

10×45#
5×75
5×95
5×120
3×140
5×155 (PR)

In the class 5/3/1 schedule it was a 1+ day. Really happy with the 5 reps since it’s a PR.

Conditioning

15:00 AMRAP

200m Run
10 Deadlifts (185#)
10 Burpees
10 Ball Slams (25#)

Once I get tired I cannot seem to push myself on the runs. All kinds of people running faster than me and then I’d make it back up on the other movements. Didn’t help I had the longest distance from the door. Finished 5 rounds and about 110 meters.

Accessory

5 Sets

8 Barbell Curls
8 Wrist Curls

Holy hell I’m weak. I need to do these more often. Went with kilos for 20-22-25-28-30 and the wrist curls were pretty shit at 25 and above.

Plank It

Don’t think I’m feeling anything from the mileage yesterday. Went to the 5:30 class.

Warm-up

5 Rounds NFT

1 Wall Walk
2 One-Leg Burpees
3 Ring Rows
4 V-ups (hollow)
5 PVC Around the Worlds

Strength – Shoulder Press

5×45#
5×65
5×95
5×105
5×125
8×140

Class is on a new 5/3/1 cycle so it was 5+ at about 77% today. Doesn’t come close to what I should be able to do when estimating my 1 rep max. I didn’t feel like I was really warmed up for that.

Conditioning

200m Run
50 Wall Balls (20#, 10′)
75 Burpees
50 Wall Balls
200m Run

I went 20-15-15 on the wall balls, then slow but non-stop burpees, and 15-15-20 wall balls. My legs would not move when I headed out on the final run. Finished at exactly 13:00. During the wall balls, I counted to 8 and then picked the ball back up. When I finished the burpees my plan was to go 15-15-10-10, but I took a couple of extra breaths after me break following the 30 reps and knocked out the final 20 unbroken..

Midline

Max Plank Hold (hands with straight arms)

Class was doing a full Tabata so my plan was to just hold for 4 minutes. When I passed the half way point without feeling terrible I decided to change it to a max hold and asked Michelle to keep track of my time. Made it to 5:32 for a 29 second PR! My whole body hurt after.

In Early

Got to the gym just after 10 to get in the strength lifts from the next lifting day since the workout I programmed for class didn’t have any weights involved.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Reverse Hypers (210#)

5×45#
5×95
E3M
- 10×125
- 8×135
- 6×145
- 4×152.5
- 3×160

I put on the belt after the set of 10. Was really over-extending a lot today, which is not great for my back. It was a struggle so I cut back 2.5# off the final set too.

Front Squat

6×45#
6×135
3×205
3×235
E2M – 7 Sets
- 3×260

Put on the belt with 205 maybe? Felt solid. Could tell my power draining in the last few sets. Glad those lifts are done. Hopefully tomorrow I can knock out the other half of the week 4 day 1 work.

Class Warm-up

Ladder Footwork Drills
20 PVC Passes

Gymnastics / Accessory

21:00 EMOM

3 Muscle-ups
12 V-ups
8 Box Jumps (30″)

Felt a lot more fluid on the muscle-ups today. Slower and controlled on the v-ups so they wouldn’t aggravate my back.

Conditioning

20 T2B
15 HR Push-ups
30 Air Squats
15 HR Push-ups
20 T2B
15 HR Push-ups
30 Air Squats
15 HR Push-ups
20 T2B

Nice little chipper. I put on my new-ish grips to save my hands since the lifting has really been beating them up. Did all sets of 5 on toes to bars except finished with 5 singles. Took me 8:55.

Finisher

400m OH KB Carry
- 200@70#
- 200@53#

The seventy pounder was way too heavy!! Went inside quick and swapped it out. Still not easy. I think I should be doing something like that more often because it was a struggle, though hard to say how much all of the other work affected it I guess.

Golfing this afternoon in a cart and will do a 20 minute ROMWOD tonight and probably e-stim my back a few times too because it’s already feeling tight.

Glowing

Yesterday my hands were aching fierce when I woke up. Actually a lot of my body was. Day 5 of the lifting program is brutal. Two weeks to go. Walked 18 holes during the day did a 45 minute ROMWOD. Went and played glow golf last night for the first time, which was a lot of walking and a bunch carrying the bag. A lot of fun but a really late night. This morning my hands are still achy from Sunday lifting; maybe even more than yesterday. Slept in really late and lazed around recovering from the hangover. Finally made my way to the track after 1pm. Warmed up with an easy 400 meter jog and rested 2:00 before getting after it.

Aerobic Capacity – Lactate Threshold

4 Sets

700m (3:18 target)
1:15 Rest
300m (1:17 target)
3:00 Rest

Felt good considering the lack of sleep and much more than usual drinking last night. Made every target split without a problem. It was pretty windy so I had to keep adjusting my paces around the track. My rounds were:

3:09.1 – 1:12.4
3:13.7 – 1:16.5
3:14.8 – 1:15.7
3:14.3 – 1:13.5

Rested 2 minutes, walked a lap, and headed to Panda Express for some refueling. Did a 20 minute ROMWOD in the afternoon. Got to the gym by 6pm to lift.

Shoulder Press

5×45#
5×75
5×95
10×125
8×135
6×145
5×152.5

Put on the belt for the last two sets. Makes a world of difference for me keeping tight.

Back Squat

5×45#
5×135
5×185
3×225
2×265
1×285
1×305
AMRAP 325

I put the belt on for the last two sets. Managed 5 reps in the AMRAP, which is only 10# over my PR for a set of 5. Not even two months ago I had to split up a set of 5×325 in to a quick 3-2.

Tall Clean

2×45#
2×95
2×135
2×165
2×185
2×195
2×205
2×215
2×225

Belt on for the last three sets. I “Clarked” #2 with 225, took maybe 15 seconds, picked it up and did the rep. Felt like déjà vu with that weight, but I don’t see anything in my records even attempting 225 before.

Clean Lift Off

4×285#
4×305
2x4x315

Belt and straps for all sets.

Happy with what I was able to get done in that session, being tired from last night and having done the running workout earlier today.

Vaughn Week 2

Walked 18 holes this morning, relaxed a bit, and got to the gym before 6pm. First day of the 2nd week of the weightlifting program.

Shoulder Press

5×45#
5×95
10×115
10×125
8×135
6×145

Wasn’t a cake walk, but I made all of the assigned percentages and reps today.

Front Squat

10×45#
4×135
2×185
2×225
2×245
4x5x265

Thought about cutting back on the loading but glad I stuck with it. The final set was an AMRAP but I couldn’t breathe anymore and had to bail trying to stand up the 6th rep.

Tall Clean

3×45#
3×95
3×135
3×155
3×175
3×195
3×205
3×215

Felt good, other than my hands. Taped my thumbs early on. Up 10# from what I’ve ever done for a triple (even a double) and 30# more than I did in the first week of the program.

Clean Lift Off

5×275#
2x5x295
5×305

Programmed at 95-105% of clean. Few pounds heavier than that on the final set because I’m a lazy loader.

Skill

8 Rounds (Reverse Tabata)

10s Zeus DU
20s Rest

Never missed, but did have to stop one round a couple of seconds early because I was losing my grip on the rope. Finished with 123 reps. Does this count as conditioning during this “weightlifter” period? haha

Knocked out a 20 minute ROMWOD in the evening.

Home Sweet Home

It’s so good to be home after only being here less than a day in the last 2.5 weeks. Slept for 12 hours last night! Walked 18 holes and golfed pretty well for not touching a club in 2 weeks. Out in the garage in the evening. Warmed up with Crossover Symmetry Activation.

Had decided a few weeks ago that I wanted to do a lifting program, so might as well jump in today. I found a 4 week program by Chad Vaughn I really liked. Didn’t seem like crazy volume and has a good mix of exercises each day. Had been thinking about something that was only 2-3 days a week, but I can afford to cut back on conditioning a bit right now, especially since I’ve been out of the gym so long anyway. At 4 weeks long I can change switch gears after or jump into something different.

Shoulder Press

10×45#
10×75
10×105
10×115
10×125
6×130 (2 short of the 8!)
2×130

Should have been a set of 8 at 135# to finish, but I knew that wasn’t going to happen and even the 5 pound drop didn’t happen. I took about 20 seconds rest before hitting the final 2 reps. Assigned % were 60-65-70-75 for the 4 working sets. Could tell I’m not used to holding a bar because my wrists were feeling it in the last couple of sets.

Front Squat

5×135#
5×205
4x5x225

Oh my! The warm-up set with 205 was rough so I scaled back from the assigned 70% (240#) and then even scaled back to 4 sets instead of the assigned 6. I’ll probably still be sore as hell from not squatting. Two twenty-five never felt so heavy! Forgot to wear knee sleeves, which would have helped.

Tall Clean

3×95#
3×135
3×155
3×165
3×175
3×185

Felt decent and getting out of the squat wasn’t nearly as bad here. It was written to go by feel and these felt ok. No gas to push it though.

Clean Lift Off

5×225
4x5x255

Didn’t have to scale here, but stayed on the bottom of the range (90-100% of max clean). Did wear straps so I wouldn’t kill my hands too much yet. Need to get used to holding the bar again.

Time to get out and mow the lawn.