A Decade of Use

My legs are tired and my hands ache. Out in the garage at 10am.

Warm-up

  • 10:00 Airdyne (192 cals, 4.94 km)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks

Strength

5 Sets

  • 8 Front Squats
  • 16 Kossack Squats

I used 45-95-115-115-115# for the front squats and unweighted Kossacks. Keeping it light to go easy on my back, especially after so much sandbag work yesterday.

Conditioning

10:00 AMRAP

  • 12 Goblet Curtsy Lunges (35#)
  • 8 Burpees
  • 6/6 Reverse Lunge Step-ups (24”, 35#)
  • 8 HSPU

Took a couple rounds to get the hang of the reverse lunge step-up. Got it from Ibex and you lunge and step up with the same leg. The opposite knee drives up over the box and you hold the weight on the same side as that knee drive. Produces a lot of quad burn. I messed up and did 8/8 on the first round of reverse lunge step-ups. 😦

This was a good little workout, but could be bumped up to a 6-8 rounder with slightly heavier weight. I was able to turn up the pace in the second half of the workout and finished with 3+31 (was stepping up on that final rep of the movement.

Midline

4 Rounds

  • 30s Handstand Hold
  • 15s Rest
  • 30s alt Weighted V-ups (25# DB)
  • 15s Rest
  • 30s OH Side Bends (25# DB)
  • 15s Rest
  • 30s Hollow Hold
  • 15s Rest

I got 12-14-14-16 on the V-ups and 18 each time on the bends. I was worried about the long hollow holds, but did them all unbroken.

After lunch I sold my adjustable dumbbells, since I no longer have a use for them. Got $350 and I had paid $300 new about a decade ago. The market for fitness equipment is wild right now!

Man Down in the Third

Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,058m)
  • Monster Walks
  • 10 Back Rack Reverse Lunges (45#)

Did the monster walks around my ankles it’s a whole different ball game.

Strength

5 Sets

  • 16 Back Rack Reverse Lunges (95-115-125-135-145#)
  • 16 Kossack Squats

Felt good. I loosen up so much after two sets of the Kossack squats.

Midline

3 Rounds

  • 20 alt V-ups (20# MB)
  • 10 Renegade Rows (50# DBs)
  • 10/10 Partner Banded Rotations/Holds (red)
  • 20 OH Side Bends (20# DB)

That was tough, especially the parter stuff!

Conditioning

2 Rounds

  • 10-8-6
    • Thruster (95/65#)
    • Burpee Pull-ups (normal height)
  • Rest 3:00

I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.

The Rematch

On Sunday afternoon I made a new shoe rack for all of my workout kicks. Yesterday I walked 18 holes of golf.

90 fucking degrees outside at 4pm for our workout today!

Warm-up

  • 10:00 BikeErg (5,340m)
  • Monster Walks
  • 10 Monster Band Squats
  • 8 Back Rack Reverse Lunges (45#)

Strength

5 Sets

  • 16 Back Rack Reverse Lunges (85-105-115-125-135#)
  • 8/8 Step Downs (15″)

I really liked those lunges, but easing in to the weight. Could feel my ass in the middle of the sets probably starting with 115. Step downs felt extremely easy without any weight.

Conditioning

  • 42-30-18 Air Squats
  • 21-15-9 HR Push-ups
  • Rest 4:00 and repeat

We did this 2 months ago when I may have been in the middle of a TIA (not Tia-Clair Toomey!) and my times were 4:28 & 4:22. Brandi work a weight vest that day and had beat me, but since I was nearly stroking out we needed a rematch. Well, she didn’t wear the weight vest today and beat me again. My times today were 2:42 and 2:53 so just goes to show how out of it I was last time.

Midline

4 Rounds

  • 6 Weighted Strict T2B (5# ankle weights)
  • 20 OH Side Bend (20#)
  • 12 Weighted V-up (5# ankle weights)
  • 20/20 Pallof Press (red band)

Brandi bought some heavier ankle weights so I gave them a try for this. Oh boy!

40!!

I took a couple of rest days and ate everything! Got up this morning and drove home. Was out in the garage around 4pm.

Today is my 40th, so I came up with this gem of a workout.

Conditioning

40:00 AMRAP

  • 40 cal Row
  • 40 Russian KBS (70/53#)
  • 40 Deadlifts (115/80#)
  • 40 cal Ski
  • 40 Box Jumps (24/20″)
  • 40 Hand Release Push-ups

This went by faster than I expected, but I should have realized how much of a low back pump it would be. Got through 2+151.

Midline

Side Plank

  • 3x 20/20s w/ 10s Rests
  • 1:00 Rest
  • 2x 20/20s w/ 10s Rests
  • 1:00 Rest
  • 1x 20/20s w/ 10s Rests

2 Sets

  • 10 Pallof Presses + 10 Rotations (per side)

Used the small blue band which was much harder.

4 Sets

  • 30s/30s Side Bends (53#)
  • 30s Hollow Hold
  • 1:00 Rest

Squats on Squats

Needed the rest day yesterday and got a bunch of stuff done around the house on my last day of break. Went to the 6:30 class but squatted instead of doing shoulder press.

Strength – Back Squat

  • 10x20kg
  • 5×60
  • 5×80
  • 5×90
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Not real great on the back between sets. I wore Nanos but used the belt for 100+.

Conditioning

4 Rounds

  • 5 Front Squats (60kg)
  • 5 Pull-ups
  • 5 Hang Power Cleans (60kg)
  • 10 Hand Release Push-ups
  • 5 Push Jerks (60kg)
  • 15 Air Squats

Stuck with kilos since I had them on a bar for the squats already. Unbroken on everything. Going from air squats into front squats was teh suck! Push-ups were the most annoying part of the workout. Finished in 9:42.

Midline

3 Sets

  • 10/10 Side Bends (53# KB)

When the KB was in my left hand I could feel a tug on my back.

1 Day Remains

My core is sore from the Monday night work. Out in the garage at night. One day of Catalyst OTM left for me after this.

2 Power Clean + 2 Push Jerk

  • 3×45#
  • 2×95
  • 135
  • 165
  • 185
  • 205
  • 5 Sets 215

Combined the two into a complex again, which increases the jerk weight over the %, plus they are harder in the complex. Saves a lot of time though. All TnG cleans.

Stiff-legged Deadlift

  • 5×215#
  • 5×235
  • 5×255
  • 5×275

All sets with a neutral grip and standing on 55# comp plate.

rdl-loaded.jpg

Midline & Accessory

20:00 EMOM (alt)

  • 6 Strict HSPU
  • 8/8 Side Bends (90# landmine)
  • 10 Goblet Squats (90# landmine)
  • 12 Wall Ball Sit-ups (20#)

Happy to get all sets of handstand push-ups unbroken! Using the landmine is not the full weight loaded, but the easiest way to keep track of the load. Doing goblet squats with the landmine attachment is really weird due to the arc of the bar path. Sends your body forward as you come up out of the squat.

Recovery day tomorrow and hopefully will be ready to lift heavy on Friday.

Unbroken MU

My shoulders are still a little sore from Saturday, but my upper back is where the real soreness is from that gymnastics work on Sunday evening. Did a 20 minute ROMWOD during lunch today. The biggest issue with going back to work has been the right side of my back gets really tight after sitting for 2 hours. In the last month and a half I’ve noticed the same thing happening during any car rides over 90 minutes. Maybe I “deconditioned” myself out of my back imbalance a bit during the 3 month sabbatical. Anyway I hope things square away soon, because it’s really making the word days drag on when I have to keep taking forced breaks more often than I’d like. Got to the gym around the start of the 4:30 class.

Snatch

  • 5x20kg
  • 3×40
  • 2×50
  • 2×60
  • 1×65
  • 1×70
  • 1×75
  • 1×80
  • 3x1x85

I wasn’t sure how these would go with my back. In the early sets I really tried not to be too aggressive, which I think had a nice carryover to when it got heavier. Those singles at 85% felt really good.

Clean & Jerk

  • 5x20kg
  • 3×60
  • 2×75
  • 2×85
  • 1×91
  • 1×98
  • 1×104
  • 3x1x111

Solid here as well. I didn’t even realize I wasn’t wearing a belt until after the first rep with 111 kilos. Usually I like to put on the belt when I get over 200 pounds. Made a big effort to stay off my phone and keep moving from set to set after loading the bar. Not quite EMOM, should have been close most of the time.

Front Squat

  • 3x118kg
  • 2x3x125

I did put on the belt here, because sometimes my core gives out a little and I start to cave forward. I think I was pretty upright for every rep though.

Good Morning

  • 5x60kg
  • 5×70
  • 5×75

Took just over an hour to finish all of the lifting.

Midline and Gymnastics

Decided to combine abs with some gymnastics today so it didn’t seem like I was wasting so much time. I swear the ab work takes almost as long as the lifting in this program.

5 Sets

  • 10/10 Side Bends (70# KB)
  • 5 Strict Ring Pull-ups

Big focus on keeping a hollow body through each pull-up.

4 Sets

  • 25 Lying Leg Raises
  • 6 Ring Kip Swings

I need get back to doing those swings more often and translate the high feet into my actual muscle-up, because I still do the big knee bend on my forward swing.

Two weeks of Catalyst OTM ✅

Conditioning

5-4-3-2-1

  • Unbroken Muscle-ups

I had the urge to do some muscle-ups, even after fatiguing my pull and swing with the other work. Originally thought of starting with 6 down to 1, but made the right call to do with 5. Finished at exactly 2:00, with having to double or triple kip my final dip. I guess my rests between sets were spot on.

Three Plus

I did get in the 20 minute ROMWOD pretty late last night and did a 19 minute one this morning. Went to the 5:30 CrossFit Intuition class.

Warm-up

2 Sets

  • PVC Good Mornings
  • 20 Mountain Climbers
  • 5 Push-ups
  • 10 Air Squats
  • 5/5 Monster walks (small red band around ankles)

Strength

Back Squat

  • 6×45#
  • 3×135
  • 3×205
  • 3×240
  • 3×275
  • 8×305

The gym is using 5/3/1, so the last of the 3 working sets was for 3+ reps. 8 reps was good enough for me with all of the squatting I get in the Catalyst program.

Conditioning

  • 3:00 AMRAP
    • 3 Power Snatches (135#)
    • 7 Burpees
  • 2:00 Rest
  • 4:00 AMRAP
    • 5 Back Squats (135#)
    • 8 Burpees

I did all touch-n-go snatches and got through 4 rounds plus 2 more snatches. I was slow on my squat reps so only got through 4+4 in the second part. Would have liked to push harder on the burpees.

Midline

Class was doing sit-ups and Russian twists, but I did plenty of those last night, so substituted with…

  • 10-20-30-20-10 Side Bends (44#)
  • 10-15-20-15-10 Lying Leg Lifts

The side bends were split between left and right, so 5 per side on the first set, etc. In the middle of the second set of leg lifts I decided to scale back the rep counts on them since I’ll be doing ab work tomorrow again with a lifting day.

Grip It

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3x
    • Snatch complex (3 Muscle Snatch + 3 Snatch Press + 3 OHS)
      • 45#
      • 75#
      • 95#
    • 10 DU
  • Squat Snatch
    • 3×95#
    • 2×115#
    • 1×135#

Conditioning

  • 5-4-3-2-1 Squat Snatch (135#)
  • 50-40-30-20-10 DU

Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.

Accessory

20:00 EMOM (alt)

  • 8 Strict Chin-ups
  • 30s Handstand Hold (facing wall)
  • 8 Pendlay Rows (135#)
  • 8/8 Side Bends (70#)

I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.

Grip

  • 400m Farmer’s Carry (pinch plates – 2×25#)

This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.

Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of ROMWOD.

Running For Aerobic Capacity

Soreness is ramping up again after yesterday’s workouts. Really glad I’ve decided to cut back on the squat sets or I’d be in a real world of hurt. Headed to the track around 9:30am. Warmed up with a 400m jog.

Aerobic Capacity

  • 1,000m at moderate pace (4:43 target, 4:56.7 actual)
  • 3:00 Rest
  • 400m at fast pace (1:42 target, 1:37.1 actual)
  • 3:00 Rest
  • 700m at moderate pace (3:18 target, 3:13.4 actual)
  • 3:00 Rest
  • 300m at fast pace (1:17 target, 1:11.2 actual)
  • 3:00 Rest
  • 600m at moderate pace (2:50 target, 2:47.6 actual)
  • 3:00 Rest
  • 200m at fast pace (0:51 target, 0:47.5 actual)

I was pissed I missed the target on the first interval. I was checking my pace through the first few 100s but stopped looking and slowed too much. Made sure to get under the rest of the targets. Not bad and only 2 miles of volume. Walked 400 meters and headed home.

Sinuses started acting up shortly after the track. Took a little nap during the day and headed to the gym around 5pm for week 1 day 4.  Did some bottom squat hold but got right into it.

Hang Power Clean + Front Squat

  • 3x20kg
  • 3×40
  • 3×60
  • 3×70
  • 3×75
  • 3×79
  • 3×84
  • 3×87
  • 3×90

Was getting rough on my thumbs since I was using the Eleiko bar. I taped them up at some point. Put on my belt for the last couple of sets I think, but didn’t wear knee sleeves today since not much squatting to do.

Clean Deadlifts

  • 5x100kg
  • 5×115
  • 6x5x130

The six working sets were assigned at 80% of an estimated 1 rep max quality clean deadlift. Say what? I have no idea, so I figured I’d go with 100% of my max clean. I used a hook grip on the warm-up sets and 3 of the working sets, then switched to straps for the final 3 sets because my thumbs were taking a beating.

Pause Split Jerks

  • 2x20kg
  • 2×40
  • 2×60
  • 2×70
  • 2×79
  • 2×84
  • 2×89
  • 4x2x93

Assigned 6 doubles at 60-70%, which I was able to do. Maybe slightly off since I used kilos and converted during the workout since I already had my loads planned out in pounds. There was a 2 second pause in the dip and supposed to be 2 seconds in head tilt, but I paused it the split instead. Chad mentions this head tilt quite a bit, but it felt odd when I tried on Monday with shoulder press. Maybe I’ll have to give it another go next week or look up a video to make sure I’m thinking correctly what he’s asking for. These jerks felt heavier than they should have.

Accessory

5 Sets

  • 10/10 Side Bends (53# KB)
  • 20 Hollow Rocks
  • 30 Zeus DU

Took my sweet time as I had been the entire lifting session. Was able to do every set of Zeus dubs unbroken. Not sure how many more than 30 I can do at this point because the handles are really starting to slide in the last few reps. With my regular RPM dub rope I can easily adjust my hand position and not lose a beat, but it feels like letting go of any grip pressure with the Zeus will be a disaster.

I’ll get in a 23 minute ROMWOD yet tonight after dinner. Getting up early to play in a charity golf scramble since I have a bit of a drive to get there.