2x5s

What a day yesterday. I hit a PR for WHOOP strain.

Went to bed late (for my new normal) and didn’t even wake up to piss through the night. Would have liked to sleep in, so I’m feeling a bit tired this morning. Tried to take a half hour nap just before 9. Loaded up and headed to the park at 10am.

Warm-up

  • 5 Ring Swings
  • 200m Run
  • 16 Walking Lunges
  • 10 Air Squats

Conditioning

5 Rounds – (each, I Go You Go)

  • 10 Muscle-ups
  • 8/8 Single Arm OH Walking Lunges (50 DB)
  • 20 Squat Jumps

I went in hoping to be able to do two sets of five muscle-ups each round and I made it! That’s big for me it a workout with 50 muscle-ups. After the first round I did walk around the swing set for a quick rest between each set of five. I finished my rounds at 2:15, 6:40, 11:05, 15:35, and 20:10. Brandi was doing ten unbroken ring pull-ups so her rounds were much quicker than mine and our total time for the workout was 22:03.

5 Rounds

  • 140m Hill Sled (25# + 2×55, 3×90#, 70m backward up, 70m forward down)
  • 20 Push-ups
  • 70m Hill Sprint & Walk Down

I did not bend over and put the straps between my legs for the forward sled drags this time. Stood more upright with the straps coming around the sides of me to save my back. Had a 55# plate (80 total) on the sled for 2 rounds and then 55+35 (115 total) for 3 rounds.

Mom came down and we started painting what will be my new office. Then I had a “break” when some people came and bought my pool table and ping pong stuff. That was a bitch to get up the stairs!

As I finish typing this up at 10pm my WHOOP strain says 18.5, so another big day.

70 in November

Had to get outside today with the awesome weather. Did a strongman circuit with Jason and Brandi.

40:00 AMRAP

  • 80m Sandbag Bear Hug Cary (60#)
  • 50m Prowler Push Walk (135#)
  • 6 Tire Flips
  • 80m Farmer’s Carry (2×35# KB)
  • 50m Backwards Sled Drag (95#)
  • 80m Overhead Plate Walk (35#)

Lost track of rounds, but guessing it was 8 plus got through half of the Farmer’s Carry.

Sled & Run

My traps are a little sore to the touch. Break in the weather this morning so headed in during the 9am class.

Aerobic Capacity – Strength Endurance

6 Sets

  • 100m heavy sled walk (160#, target – 75-90s)
  • 400m run (target – 1:59)
  • 3:00 rest

Pretty good selection on the sled weight. I did an out and back 50m so there was some time to turn around and then get the belt off, but every sled walk was in the 1:26-1:31 range. Started out way too fast on the 400s and was still well under the target pace at the end. My splits were 1:33-1:45-1:48-1:49-1:48-1:51. Wore sweat pants and shirt so was sweating up a storm.

After the jerk PR the other day and the clean feeling good last night, I’m happy to see that my strength is still going up while putting time into the aerobic side of things. I’m also losing weight in the process, down to under 204# this morning.

I’ll get in a 20 minute ROMWOD tonight.

Snatch Back

My legs are a bit beat today. The heavy squats are being felt for a few days. Went to the gym in the afternoon for a solo session.

Warm-up

  • Crossover Symmetry Activation
  • Snatch Warm-up Complex
    3 muscle snatch + 3 OHS + 3 Snatch Press

    • 45#
    • 75#
    • 95#

Weightlifting

23:00 Snatch EMOM

  • 2 Sets 2×115#
  • 3 Sets 1×135#
  • 4 Sets 1×145#
  • 5 Sets 1×155#
  • 6 Sets 1×165#
  • 2 Sets 1×175#
  • 1×185#

Tweaked my back so stopped. 😦 I think that’s the first time I’ve had in issue with snatches. Too bad because I was feeling good and planned to keep going with two singles each 10 pounds until I missed. 100% day though and squatted every rep.

Did two sets of 10 heel drives on the GHD to try to loosen up my back. Tested out a couple of 135# deadlifts and they felt fine, so on with the metcon I missed out on yesterday.

Conditioning

4 Rounds

  • 20 Deadlifts (115#)
  • 400m Run

I liked this one. Deadlifts and running are one of those combos that can be nasty; it’s hard to get your legs moving when you take off after a big set of deadlifts. Finished in 9:32 and felt like I pushed pretty good on the runs. Did the deadlifts unbroken each round, but played it on the safe side with the speed of them due to my back.

30:00 Strongman Circuit

  • 100m Sled Drag Backwards (double handle, 95#)
  • 100m OH plate Carry (45#)
  • 100m Farmer’s Carry (25# bumper plates)
  • 100m Sled Drag Backwards (double handle, 95#)
  • 100m Sandbag Carry (60#)
  • 100m Farmer’s Carry (25# bumper plates)
  • 100m OH plate Carry (45#)
  • 100m Sandbag Carry (60#)

Finished 2 rounds plus everything through the first sandbag carry (so 500 of the 800 meter round). Soaked up some quality vitamin D.

400 & 200

Played 18 at a nice course yesterday, so rode a cart. Was tired so stuck with the planned rest day. Got my lazy ass moving this morning and went to the track for a few tests to get my BTWB Fitness Level back up to near where it should be.

Running

  • 400m Jog (2:42.8)
  • 3:00 Rest
  • 400m Run (1:08.3)
  • 400m Walk (7:11.1)
  • 400m Run (1:04.3)
  • 600m Walk (10:08)
  • 200m Run (0:29.9)
  • 400m Walk (6:57.9)
  • 800m Jog (6:19.6)

Was disappointed with that first 400, but redeemed myself in the second, getting a PR by over 2 seconds (previously 1:07). When I was coming down the stretch I actually didn’t think I was faster, so it was a pleasant surprise to see the split after crossing the line. The 200 was a PR by a tenth of a second. Should be able to do better when not done after a couple of 400 meter sprints. Having to reach over to start and stop my watch slows things down too, but close enough.

Went to the driving range in the afternoon and figured out a big swing problem. Hopefully it translates over to the golf course.

Got to the gym around 5.

Warm-up

  • Bottom Squat Hold
  • 10 Reverse Hypers (210#)
  • 10 Back Squat (45#)
  • 10 Reverse Hypers (210#)
  • 6 Back Squats (135#)
  • 10 Reverse Hypers (210#)
  • 3 Back Squats (185#)

Strength

Back Squats – E3M

  • 3×225#
  • 3×265#
  • 3×305#
  • 3×320#
  • 3×335#

Prescribed % was 60-70-80-85-90. The 320# was a little rough and I had in my notes to go to 340# after, which seemed like a big jump, so I pulled it back to 335#. Actually if I had done 322.5 to be correct the jump wouldn’t have been as bad. haha! I might have been able to get out the prescribed 342# for a triple, but nothing wrong with solid makes. Still getting used to the weight and would rather keep my back safe. Marathon not sprint.

Midline / Accessory

6 Sets

  • 10 Weighted GHD Sit-ups (20#)
  • 6/6 Landmine Rows (37kg)

Might be time to try out 25# on the GHD sit-ups. The landmines felt good too at about 81.5 pounds, which is the heaviest I’ve tried.

Conditioning

  • 400m Sled Drag (115#)
  • 400m Sled Drag (backwards, 115#)

Forgot to start my watch until about 125m in. My hips were burning before the first 400 was done.

Splinters

I planned to go to the track this morning for a little work, but my knees didn’t feel good when I woke up and for a few hours after. They were fine by the time I went to the gym around 4:30.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Snatch warmup (3 Muscle Snatch + 3 OHS + 3 Snatch Press)
    • 3x20kg
    • 3x30kg
  • Snatch
    • 3x40kg
    • 3x50kg
    • 3x60kg

The 3 sets of snatches were to a full squat and all touch-n-go.

Weightlifting

E30S 15:00

  • Squat Snatch (70kg)

💯% for the 30 reps. Felt solid.

Accessory / Conditioning

5 Sets

  • 2x 50′ Rope Sled Pull (160#)
  • 100′ Sled Drag backwards with handles (205#)
  • 2x 50′ Rope Sled Pull (160#)
  • 100′ Sled Drag backwards with handles (205#)

Went a little lighter than the other day on the rope pulls and stood up with a solid forward lean almost all the way to parallel. Liked it much better that way. Since the rope is only 50 feet long I walked out the length and did another, before walking back to drag the sled. Then I did both to get back to the starting point. Rested between each cycle like that.

Drag It

Hamstrings and quads are a little sore. Had my maintenance appointment at the chiropractor so went and pulled the sled at the gym after for a recovery day. Put 70# on the 25# sled and went 1.14 miles in 24:43. Was really starting to feel fatigued at the end and could feel it after, though maybe something to do with it being a lower carb day and I haven’t had a lot through the week either.

After catching up on a episode 22 (from February maybe?) of the Brute Strength Podcast with the guys behind ROMWOD I signed up for a free trial and did 2 different videos in the evening. They were about 20 and 22 minutes. It’s been on my list to check out for quite some time, so finally pulled the trigger.

Get Moving

Triceps and ass are sore from 16.5. Wasn’t very motivated today, but got bored. Finally hauled my ass out of the recliner and to the gym at about 6:30 for some movement.

Crossover Symmetry Activation

6 Rounds

  • 200m Sled Drag (115#)
  • 200m Farmer’s Carry (26# KBs)
  • 40s Handstand Hold (Facing Wall)
  • 5 Ring Swings

I set the clock so I’d work at least 40 minutes and then finish whatever round I was on. So it ended up being 6.

Crossover Symmetry Iron Scap

Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.

Midline

45s on / 15s Rest

  • V-up
  • Leg Lift
  • Opposite Superman
  • Boat
  • K2E
  • Suitcase Crunch
  • Oblique Crunch

Old school core work. Got really tough at the end.

Conditioning

  • 7:00 AMRAP
    • 25 Clean & Over Shoulder Toss (20# Slam ball)
    • 25 Plyo Lunges
    • 40′ Partner Wheel Barrow
  • 1:00 Rest
  • 7:00 AMRAP
    • 50 Jump Rope
    • 25 Ring Mountain Climbers
    • 200m Sled Drag (70#)
  • 1:00 Rest
  • 7:00 AMRAP
    • 200m Sandbag Run
    • 1 Legless Rope Climb
    • 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

  • 6x
    • 25 yards down and back
  • 2:00 Rest
  • 3x
    • 50 yards down and back

So 600 yards total. Again, not a good running performance for me.