Tag: Sit-up

When the Air Dyne is Considered Rest…

The 10am show again, with Kevin today. Knee is improving. Going up the stairs without a problem, but still favoring it on the way down. Day by day.

Warm-up

3:00 Air Dyne

Strength

Bench Press

Used the slingshot for all sets after 95#, since it worked really well the last time. Chest is pretty sore from the DB bench the other day and 250 push-ups over the last 3 days.

  • 10 x 45#
  • 5 x 95#
  • 5 x 135#
  • 5 x 155#
  • 5 x 165#
  • 5 x 175#
  • 5 x 180#
  • 5 x 185#
  • 5 x 190#
  • 5 x 195#
  • 5 x 200#
  • 5 x 205#
  • 5 x 210#
  • 5 x 215#
  • 5 x 220#

Tried to keep rest periods short, around 60s most of the time. That’s 20# more for 5 reps than just a few weeks ago, although last time I did do a whole bunch of sets of 8 up to 175#. But, shit, my 1RM unassisted is only 240#. Finally making bench progress!

Seated Sumo Deadlifts

Based on this video from Louie Simmons.

  • 2 Seated Pulls
  • 1 Seated Pull with a 2s pause and then explosively stand up

I did 95#, 135#, 2 sets with 185#, and 2 sets with 215#. Pretty weird movement.

Knocked out 3 sets of 10 back squats with the empty 45# bar. Felt pretty good.

WOD

3 Rounds

  • 20 Air Dyne calories
  • 15 C2B Pull-ups
  • 30 Sit-ups

The AD was the easiest part! Finished in 10:47. C2B were 5-4-3-3 in the first round and then 5×3 the last 2 rounds. Need to figure out butterfly C2B before the 2014 Open.

Fucked Up Knee

Right knee is not good. It was rough last night after snatching. Wrapped it in an ace bandage most of the day and not going to do any squats, olympic lifts, or standing pressing movements for a few days at least. I’m a little scared to be honest. Have never felt something like this in the knee. Hopefully it’s just pressure.

Out in the garage tonight by myself.

Warm-up

5:00 Air Dyne

Strength

  • 5 Seated Good Mornings (45-95-135-155-165-175-185)
  • 5 Seated DB Shoulder Presses + 20 second OH hold (20-25-30-35-40-45-50 DBs)

Back and forth between the 2. The overhead hold really sucked at 40# and above.

Gymnastics

5 Rounds

  • 10 Pull-ups
  • 10 C2D Push-ups
  • 10 Sit-ups
  • 30s Rest

Did everything unbroken and was done in under 7:00, counting the 4 rest periods.

WOD

5 rounds

  • 30s Air Dyne @ 100%
  • 3:00 Rest

I’m calling this one “Air Dyne Double Hell”. On the AD2 my calories were 34-35-38-38-41. All of the intervals I’ve been doing must be working because I was able to sustain pace last night in the 1k rows and pushed the pedal to the metal with these. Who says you need to metcon your face off or do anything longer than 10 minutes? 😉

Did another slow 5:00 on the Air Dyne.

Tweaked Back

Pulled something in my back on Tuesday, but it as weird because it just felt like a knot or tight during the session. Then as I cooled off at home it got progressively worse. Sleeping that night was horrible; I wanted to scream each time I rolled over in bed. Got a hot stone massage yesterday which really helped. Felt good enough to go in this morning for a training session.

Warm-up

1,000m Row (really slow, focused on warming up my back)

Strength

Front Squats

  • 5 x 45#
  • 5 x 135#
  • 3 x 185#
  • 3 x 225#
  • 1 x 255#
  • 1 x 275#
  • 1 x 295#
  • 1 x 310# (PR)
  • F x 320#
  • 10 x 135#

Had no plans to go for a PR today but after 295# felt good I figured there was no sense in matching a PR at 305#. The PR lift felt good so I went for more and couldn’t get it up. What tweaked back? 😉

Since there were 3 of us with Matt and Davy, we came up with a 3 station rotation between bench press, pendlay rows, and rest.

Warm-up

  • 5 x 135# Bench Press
  • 5 x 135# Pendlay Rows
  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

5 Rounds

  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

The benching got easier as the rounds went on, but the rows definitely got harder.

10:00 EMOM

  • Strict Ring Dips (10-10-8-6-6)
  • Strict Chin-ups (8-8-8-6-6)

Fuck these were hard after the benching and rows.

WOD

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups (anchored)

First time trying “Annie” with the anchored sit-ups and it definitely helped. Set a 13 second PR with a 6:55 with a bunch of DU misses; 4 in the round of 50 and 2 stupid ones in the round of 10.

Thruster and Dip PRs

Out in the garage again this evening, after the Lions game. Legs are sore from the cleans and 2 days of squats.

Warm-up

5:00 of Jump Rope and DU

OLY

Snatch day

  • E20S 2:00 – 1 x 95#
  • Rest 2:00
  • E30S 2:00 – 1 x 115#
  • Rest 2:00
  • E45S 3:00 – 1 x 135#
  • Rest 3:00
  • EMOM 3:00 – 1 x 155#
  • Rest 1:00
  • EMOM 3:00 – 1 x 165#

I failed on the 1st and 3rd minutes with 165#. Was standing up on the 1st one and started walking forward, but had to bail it because the rack in my garage is too close for much movement. Would have been able to save it anywhere else. On the 3rd rep I had it overhead and sat in tho hole too long, then lost stabilization.

Strength

Thrusters

  • Triples with 135/145/155/165/175/185/195 (3RM PR for 195#)
  • Singles with 205/215/225 (all PRs)

BOOM! Here are the 215# and 225# lifts.

Weighted Dips

Hanging plates and/or KB from the belt.

  • 3 x 25#
  • 3 x 35#
  • 3 x 45#
  • 3 x 53#
  • 3 x 58#
  • 1 x 63#
  • 1 x 68#

Haven’t done these in a couple of months, but I’m pretty sure those are 3RM and 1RM PRs.

WOD

10 Rounds

  • 5 Ring Push-ups
  • 10 Sit-ups (anchored)

Came up with this little gem to work bodyweight movements. The low rep counts were designed to keep moving and not require any rest. Fun one that took me 5:16.

Tuesday Times Two

Scorching high in the 90s today and was already about 80 out at 10am when I went in.

Warm-up

  • Run 300m
  • 2:00 Air Dyne

Olympic Lifting

Snatch Balances

  • 2 @ 95#
  • 2 @ 125#
  • 2 @ 135#
  • 2 @ 155# (Failed first attempt at 2nd rep, then made it)
  • 1 @ 165#
  • 1 @ 170#
  • 1 @ 175#
  • 1 @ 180#
  • 1 @ 185# (Failed first try, then made it)

Once it gets heavy I don’t drop under enough. It turns into more of a snatch push press and an OHS, but I’m getting more comfortable under the weights.

Snatch Deadlifts

  • 3 @ 165#
  • 3 @ 175#
  • 3 @ 185#
  • 3 @ 195#

Wore lifting straps this time to save my thumbs. Feels so heavy!

Strength

Warmed up back squats with 5 @ 185# and 3 @ 225# and did a quick set of 5 snatch presses with an empty bar.

10:00 EMOM

  • Odds: 5 @ 100# Snatch Press
  • Evens: 2 @ 275# Back Squat

In the first couple of sets I was coming forward in the descent on my back squats, causing me to be leaning forward and toe-sy on the drive back up. By focusing on it I was able to correct it for the rest of the sets.

Cooled down with 5:00 on the Air Dyne. Back at 5pm for class…

Olympic Lifting

20:00 to work on:

  • 1 Muscle Snatch + 2 Snatch Balances

This was our warm-up. Started with a training bar for some reps, then a women’s bar, and finally a men’s bar. Started adding 10# at a time and got up to 105#. First time really ever doing muscle snatches. I really focused on dropping fast on the snatch balances.

WOD

10:00 AMRAP

  • 30 DU
  • 15 Power Snatches (75#)

I really tried to hit my hips, but it was a struggle when you have so many reps and are really fatigued. Completed 4 + 37 (30 DU and 7 snatches). Sweating like a pig. High reps on the barbell killed me as usual.

Finisher

50-40-30-20-10

  • Sit-ups (Anchored with DBs)
  • Russian swings (53# KB)

My core was still sore from the GHD and T2B I did a few days ago. This fired those abs right back up. Talk about a burn and not being used to the anchored foot position really worked the hip flexors a lot more. I had a nice puddle of sweat under my back after this.

Rest day tomorrow!

Double Day

Feeling good this morning. Hamstrings a little tight from squats on Tuesday, but body feels good. In at 10am.

Warm-up

1/2 Mile Sled Drag (115#)

Olympic Lifting

Every 1:30 to 2:00

  • Snatch
  • Hang Snatch
  • High Hang Snatch

I did it with 95#, 105#, 115#, 125#, 135#, and 125#. No misses on any of the lifts. I think 135# in a new high for the high hang, by 10#. Getting better!

Strength

5/3/1 Deadlifts – Cycle 2 Week 3

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 210# (50%)
  • 3 @ 250# (60%)
  • 5 @ 315# (75%)
  • 3 @ 355# (85%)
  • 1+ @ 400# (95%)

Pulled 8 reps @ 400# for an estimated max of 505.5#. Booyah! Looking forward to testing 1RM next week. It won’t be close to 500# but I should see a nice improvement over 455#.

WOD

5 Rounds

  • 10 OH Lunges (45# empty bar)
  • 10 Goblet Squats (53#)
  • 5 C2B Pull-ups

I used a clean grip on the OH Lunges. First time doing those with a barbell. Did everything unbroken and finished in 5:56. Not a killer WOD, but did make my legs shaky when I was done.

Core

  • 100 Sit-ups

Was hoping for a sub three and was on pace, but died a bit in the 3rd minute to finish at 3:06, 4 seconds off my best. I need to figure out how to stop moving backwards because I have to adjust the AbMat every 10-15 reps.

3 Rounds NFT

  • 10 T2B
  • 5/5 Side Bends (80# KB)

Grip may have been the toughest here after deadlifts and C2B pull-ups.

Went back at 8pm. Warmed up with 3:00 on the Air Dyne.

Conditioning

6 Rounds

  • 40 yard Prowler Sprint (High, 210# total)
  • 60s Rest
  • 40 yard Prowler Sprint (Low, 210# total)
  • 60s Rest

We took this from a challenge posted by Jim Wendler, but 3 rounds (6 sprints) was too easy so we doubled it. Ended up being pretty perfect.

I also did 3 sets of 10 wall squats to work on my vertical torso.

Pack It In

Upper legs are really sore from yesterday. I did a heavy sled drag at night that I’ve updated yesterday’s post with, but Louie Simmons says they don’t make you sore, so I guess it has to be from the squats and snatches I did. It was over a week since my last squatting session so maybe it was all from squats. Went in at 10am this morning and trained with Kevin. We really packed everything in and finished in well under 90 minutes.

Warm-up

  • 5:00 Air Dyne

Strength

5/3/1 Shoulder Press (Cycle 2 Week 1)

  • 5 @ 60# (40% of training max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 5 @ 100# (65%)
  • 5 @ 115# (75%)
  • 5+ @ 130# (85%)

Felt good today and I was able to get 10 reps for an estimated max of 173#. I was only able to get 8 @ 125# in the first cycle, so that’s a big step up.

3 Sets

  • 20 Pullovers (45# DB)
  • 10/10 Side Bends (62# KB)

WOD #1

10:00 EMOM

  • 10 Burpees

Did the first round in 20 seconds and got a little slower each round until about round 5 and then was able to keep pace at 25 seconds per round. We definitely don’t do enough burpees. They are great for conditioning and this is a fun little interval workout.

WOD #2

  • 100 DU
  • 50 T2B
  • 30 HSPU
  • 30 Over the Box Jumps (24″)
  • 50 Sit-ups
  • 100 DU

My hips held me back after 37 reps on the T2B, having to go to sets of 3s and 2s or I would start failing to get my feet up to the bar. I hit the wall on HSPU even though I never did a set of more than 4. Had to do singles for the last 4 reps, which was super slow. Box jumps and sit-ups were unbroken. Double unders weren’t my greatest today. Took me 18:10 to finish.

Really solid training session.

Too Much?

I walked 18 holes of golf yesterday morning and was pretty exhausted most of the rest of the day. No idea why. I got in an hour nap and was in bed early to get 9 hours of sleep. In at 10am this morning.

Warm-up

  • 450m Run
  • 100m Sled Drag (160#)
  • 25/25 Band Walks (Red)
  • 10/10 Flamingos
  • 10/10 Leg Swings (F-B, S-S)

Strength

5/3/1 Deadlifts – Cycle 1 Week 3

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 205# (50%)
  • 3 @ 245# (60%)
  • 5 @ 305# (75%)
  • 3 @ 350# (85%)
  • 1+ @ 390# (95%)

To beat my previous best estimated 1RM I needed 7 reps and I ended up getting 8 for a new estimate of 493#!! Probably still quite a bit higher than my real max, but I’ll take it. I might have pushed a little too much though, because I felt something in rep 5 or 6 and then in rep 8. Hopefully it was nothing, but low back was pretty sore almost immediately, although it did hold up in the WOD.

Kroc Rows

3 Sets of 15/15 with a 53# KB

Actually did these after the WOD, but wanted to group them up here in the strength section.

WOD

3 Rounds

  • 20 Deadlifts (135#)
  • 15 Back Squats (135#)
  • 10 Push Jerks (135#)

First longer barbell complex in a while and it showed. Took me 11:37 to finish. I went 19-1, 10-9-1, and 14-5-1 on the deadlifts, back squats all “unbroken” (never dropped the bar), and 5-5, 6-4, and 6-4 on the push jerks. If we hadn’t just done heavy deadlifts I would have been able to get them all unbroken each round I think. I was starting to feel pretty rough trying to recover after this.

Finisher

“Air Dyne Hell”
10 Rounds

  • 15s at 100% (20s at 100% on the last round)
  • 1:45 Rest

Kevin and I got 273 calories, down from our last time with 287. No idea how we managed that before!

I got home and thought I was going to pass out for the next 20-30 minutes. Slamming a lemonade helped right away though. I think that might have been too much intensity after the heavy deadlifts.

I went back at 6 since my legs were already feeling the morning session and my back was pretty lit up. Figured it would be good to flush things out a bit.

0.5 Mile Sled Drag (forward) with 115#

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups

Smashed my old PR of 7:41 with a 7:08. I missed my first DU on the sets of 50 and 40, but otherwise did them with 50, 2-38, 30, 20, 10. Could have been sub 7 without those misses, but I have no idea how people do sit-ups so damn fast. I never stopped moving.

0.5 Mile Sled Drag (backwards) with 115#

Ugh, backwards is so hard on the hip flexors. I wanted to stop after 2 of 6 laps, but kept on truckin’.

Vacation Monday

Does a vacation officially start before this first week day? I never work weekends anyway. Legs are feeling a little sluggish from yesterday. Went to bed at 10 because I was exhausted from all of the sun and 3 training sessions. Still have night sweats though.

Jumped on the AD2 just after 7am.

  • 5:00 warmup
  • Reverse Tabata (8 rounds)
    • 10s Sprint
    • 20s Rest
  • 5:00 cool down

My best calories for a regular Tabata was 77 and I got 107 here, which is another one in the books confirming the AD6 is much harder to rack up calories on. Nice workout for being so quick. I really like switching up interval periods. Hopefully it pays off.

Around noon I setup for the big training session of the day.

Warm-up

4x

  • 50m Run
  • 50m Run backwards

2x

  • 20 Good Mornings (green)
  • 20/20 band walk (red)
  • 10 press band (red)
  • 10 band pull aparts (red)

Strength

Shoulder Press

  • 5 @ 75#
  • 5 @ 85#
  • 5 @ 95#
  • 5 @ 105
  • 5 @ 135
  • ME @ 145 (3)

WOD

A little max aerobic power (MAP) training in the hot sun. Object is to go at 80%. Three minutes of rest between each AMRAP.

3:00 AMRAP

  • 135# Bear

8

3:00 AMRAP

  • 10 Front Rack walking lunges 135#
  • 8 OTB burpees

2 full rounds

3:00 AMRAP

  • 10 HR push-ups
  • 15 Russian KBS 53#

3 full rounds

3:00 AMRAP

  • 6 OHS 95#
  • 12 sit-ups

2+3

3:00 AMRAP

  • 5 thruster 95#
  • 10 sumo deadlift high pull 53#

2+12

Much harder than expected!