Shoulder Doubled

I thought about doing some BikeErg intervals yesterday, but went with a complete rest day. My right calf is still no good, so limited it what I can do. Workout at 4pm.

Warm-up

  • 2:00 BikeErg (1,053m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats

Legs

3 Sets

  • 10/10 Pistols (band support from bar)
  • 10/10 Single Leg Glute Bridges

The last couple of times I’ve attempted pistols I’ve been hesitant for some reason. Then when I got in to position today my hips kind of felt weird. So I went with the band, which is a lot different than alternating legs!

3 Sets

  • 10/10 Staggered Stance RDL (70#)
  • 10/10 Single Leg Stability Ball Hamstring Curl

Tried something different with the staggered stance.

Conditioning

Warmed up with 10×45#, 6×95, and 4×115 clean and jerks.

8:00 AMRAP

  • 4 C&J (115#)
  • 8 Burpees
  • 16 Air Squats

Got through 6+3 with a steady pace throughout. I was starting the 4th jerk when the time went off. It was my only attempted double through the workout, doing all singles. I really should have tried to do at least doubles. Easing back in to shoulder work though.

Destroying Angie

My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (5,060m)
  • 20 PVC Passes

Conditioning

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Been almost three years since I’ve done this workout. My best time was 20:40 from late 2014, at 1.5 miles above sea level in Colorado and I did 22:27 in January of 2018.

I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 60. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip, eventually dropping to 4s, to finish at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!

Handstands

  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)

Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!

Midline

4 Sets

  • 20/20s Weighted Side Plank (30#)
  • 20s Superman Hold
  • 10/10 Side Bends (70# KB)

No joke here!

Legs

3 Sets

  • 10/10 Single Leg RDL (foot on wall, 70# KB)
  • 10/10 Single Leg Glute Bridge (2s pause)

Higher Rep Pull-ups

Skipping all PT exercises today. Out in the garage at 4pm

Warm-up

  • Monster Walks
  • Monster Squats

Doing three trips back and forth across the garage creates significantly more burn.

Strength

4 Sets

  • 12/12 Step Downs (15″, 20# DB)
  • 8/8 Single Leg Glute Bridges (50#, 3s hold)

This turned out much harder than I expected. I was out of breath!

Conditioning

20:00 AMRAP

  • 20 Pull-ups
  • 20 Box Jumps (24″)
  • 200m Run

Gripped up and did 4×5 on every round of pull-ups, expect I did 5-5-10 at the very end. Got through 5+20. That one turned out pretty good and it felt good to be running outside. It’s a nice challenge to do some higher rep pull-ups like that.

Walk it Out

My hamstrings are still sore! Little sore in my calves. Out in the garage at 11am. I used the hip circle to warm-up with monster walks.

Strength

5 Sets

  • 10/10 Step Downs (14″)
  • 5/5 Single Leg Glute Bridges (3s squeeze, 50#)

Conditioning

10 Rounds

  • 3 Rope Pulls
  • 10 Plank Walks
  • 30 Air Squats (w/ depth stop)

There were three of us, so we waterfalled and would start our rope pulls after the person in front got done with their plank walks. Gave us 20-30 seconds of rest. I went first and finished at 20:35. Those squats really started to burn. The eye hook holding the rope snapped in my last round, so I did 8 strict pull-ups.

Then I did my banded PT exercises. Tomorrow is going to be a rest day so will do the core work tomorrow.

Not the Chief

Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.

Year of the Engine – Polarized

40:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36

The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.

Went to the gym for the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Hip Stretch
  • 2:00 Row (530m)
  • 2 Rounds
    • 10 PVC Passes
    • World’s Greatest Stretch
    • 10 Air Squats
    • Front Rack Stretch

Strength

5 Sets

  • 5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
  • 10/10 Single Leg Glute Bridges

I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.

Conditioning

“Hanging Chief” – 5 Cycles

  • 3:00 AMRAP
    • 3 Hang Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

**Restart each cycle from the beginning of the AMRAP

When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!

Unrecovered PR

I guarantee I’m not going to any time soon, but I keep thinking I want to redo 19.5 to put in a better effort. Hopefully I stop thinking about it after today’s workout. I have to remember I got through these last three workouts with a significant injury, which prevented me from attending classes; I haven’t been able to squat at all or press any weight overhead. It will still be close to my best, if not the best, Open percentile ranking in the 8 years I’ve done it.

My quads and traps are incredibly sore today. Probably worse than post-Karen DOMS. Went to open gym at noon.

Warm-up

  • 3:00 Assault Bike (33 cals)
  • Dead Hang & Stretching
  • Shoulder Passes

Conditioning

J.T.
21-15-9

  • HSPU
  • Ring Dip
  • Push-up

The first time I tried this hero WOD, we greatly underestimated it and had to scale back to 21-11. Then two summers ago I completed it in 10:06. My goal for today was to go sub nine. The plan was 3×7, 3×5, and 5-4 for both types of push-ups and all triples for the dips. Figured it would come down to the ring dips.

I ended up doing 3 equal sets for all HSPU. Ring dips were 7×3, then 2 sets of 3 and the rest quick singles. For push-ups I struggled through 3×7 and then did triples the rest of the way. Finished in 8:04 for a 2:02 PR!!

  • 108-72-36 Double Unders
  • 36-24-12 Goblet Lunges (53/35#)
  • 12-8-4 Burpee Broad Jumps

Missed two dubs in the first round after 71 in a row and I don’t think I missed in the other sets. I thought the lunges were going to be harder than they were. Took me 8:01.

Accessory

3 Sets

  • Dumbbell Curls – 21s (25#)
  • 10/10 Single Leg Glute Bridges (squeeze at the top)
  • 30s/30s Single Leg Stand (squeeze glute)

Midline

4 Rounds

  • 10/10 Side V-ups
  • 20 Leg Circles
  • 10/10 Wood Choppers (25#)
  • 20 Plank Jumps
  • 20 Flutter Kicks

Took 10:23, which is 2:17 quicker than about a month ago. Wonder if the plank jumps will fire up my hip flexors like last time.

I planned to do some rowing intervals tonight, but my WHOOP recovery is only 12% and Mom is visiting for the night, so cancel that. Tomorrow will probably be a complete rest day, unless I get back in the green. Either these Open workouts are really blowing me up or the cardio work is more taxing than I’d expect.