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
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
My legs are still sore from those wall balls. Did a recovery sled drag in the afternoon for 40 minutes, going 2.21 miles. Went light with 45# on the 25# sled.
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.
45s on / 15s Rest
Old school core work. Got really tough at the end.
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.
So 600 yards total. Again, not a good running performance for me.
Walked 18 on the course yesterday and had an adjustment at the chiro. My hips were shifted with the left being lower. Could have been what caused the tweak to my left low back area. Hasn’t affected sleep at least so not as bad as the last tweak. Time to start hitting the Reverse Hyper every day I can. May build one for at home to use inside my rack.
Went in to the gym at 5:30. Warmed up with 3 sets of 10 on the RH with 210#.
3 Rounds
Subbed out wall balls for K2E and used dumbbells for a change of pace with the push presses, which got super hard. I did 20 cals on the rower each time and went unbroken on ball slams, which is why I decided to use the 20 instead of 25#. Got a total of 85-81-81 reps, so stayed consistent each round.
5 Sets
Walked into the gym, started the clock and right back out after time was up each round.
2 Sets
Nice back pump there. After doing some e-stim before going to the gym the area that’s bothering me almost feels like a bruise to the touch. Different than what has happened any other time. Will need to keep an eye on it.
Arrived home to see my new toy delivered in the driveway. Had ordered the Yoke Bar from EliteFTS almost 2 months ago when they ran an awesome special on it. I’d been wanting one so couldn’t pass it up. Will have to try it out Saturday night.
Damn Cindy, I forgot how you make the body feel. So many reps! Was up late to see the Avengers but still managed 7 hours of sleep. Feeling pretty beat this morning though and the HRV proves my body is telling the truth this morning. 87 is the lowest HRV I’ve had yet.
Didn’t get out to the garage until 9am today. Warmed up with 5:00 Air Dyne (2.25km).
Pause Front Squats (3s in the hole)
I instantly feel 10x better after that. Body is awake now.
Straight up out of the hole with no bouncy-bounce.
I was planning to get out for my first round of golf, but I’ll wait until the weekend when I feel fresher and it’s going to be in the 70s all weekend anyway.
The weather has finally turned, hopefully for good now. Went to the gym at night for some recovery work.
Class was outside finishing up the last part of their workout so I joined in for some.
I’ve been checking my HRV almost every morning with ithlete for over 3 weeks. This is the first day I’ve had a red number and the first day my resting heart rate has been above 48; it was 53 this morning.
Today was already planned as a recovery day. My low back was feeling a little tight the rest of the day yesterday after pulling the deadlifts. Don’t really notice it this morning.
Warmed up with an easy 1,000m on the Ski Erg (4:57.5).
Front Squats
Day 12 at the squat rack is in the books. Felt really solid. It’s hard not to keep adding weight and push it, but I’m going to keep it slow. No need to rush things and get hurt again.
Before lunch, I took the sled for a walk. Loaded 90# on for a 115# total and went 1.35 miles in 27:50. The pavement wasn’t nearly as bad as I remember it being last year or maybe I’m just that much fitter. It did start to hurt around 3/4 of a mile. Never stopped though.
Headed to the gym around 5. Finally a nice day where I could be outside! Time to soak up some vitamin D. 😎
I put 90# on the 25# Sled Drag and did 8 laps around the back parking lot, which was 0.95 miles in 17:50 according to RunKeeper. Then I rested for 5-10 minutes and did 200 walking lunges around the parking lot. Originally I planned to do one lap which is roughly 200m, but I only needed 20 more steps for 2 hundy, so I went for it. Ended up being about 0.15 miles and took me 6:50.
Without squatting heavy I’ve been wanting to add in more lunges and I was convinced to put in some volume after listening to the Barbell Shrugged episode with musclepharmpres. I don’t plan to do 400m of #LungeUniversity every day just like I don’t plan to squat every day either, but I think some added lunge volume can really help me. I’ve already been adding in some lunges the last couple of Sundays. Going for such a long distance was a challenge and I had to stop a lot for a few seconds, but never took any long breaks. Will slowly work up to a quarter of a mile.
5 Sets
I used 210, 240, 260, 280, and 300# on the RH. Talk about a pump from those tempo back extensions since the 5 second hold at the top is followed up by a 5 second descent. Then reverse hyper right after? Wow. I the two movements back-to-back then took a few minutes between each set.
Warmed up my shoulders with Crossover Symmetry Activation before hitting week 7 of No B.S. Bench.
I went 5# over the recommendation again since the 5# over for the 3×3 was easy. Today was a lot tougher though. Not in danger of missing, but I could feel the last rep on each set. The AMRAP set felt really tough though. Wasn’t sure I was going to beat 3 weeks ago, but I did by a single rep, getting 16.
Hit Crossover Symmetry Recovery before heading home. Did a series of my back stretches later on.
I need to force myself to go to bed instead of playing stupid games on my phone until late. Been dragging ass too much this week. Went in to CFi at 5:30.
Made it through all 5 sets unbroken, but barely. Had to dig deep to finish those.
Good for the back issue.
Kevin and I got some stuff and headed outside…
Oh the burn in the ass from those bent over sled drags. Forgot how rough those can be. Good to get outside while we can.
We didn’t get to do the Adventure Park in the trees yesterday because there was thunder in the area. Knees are feeling the squatting from cleans yesterday but already better than they felt last night. Headed over to CFi at noon. Started with Crossover Symmetry Activation.
“Baseline”
I’ve always wanted to try this. Did the row in about 1:50 or slightly under and then unbroken on all of the movements to finish in 4:33. I need to work on faster air squats.
EMOM 10:00
Had originally planned muscle-ups, but don’t work the chest to bar pull-ups enough. Did each round unbroken.
Snatch
The every 30 second complex at the end got bad pretty early. After 4 I wanted to shorten it in half. Wouldn’t let myself though and made it all the way through. A lot of work on the wrists!
20:00 AMRAP
Wanted a longer workout where I could just keep moving. I wasn’t rushing anything, but kept everything unbroken. Finished 7 rounds plus 3 dips and 6 deadlifts. Walked about 400m after.
8 Rounds
Managed to get 14-13-13-14-13-13-13-14 on the reps.
Finished up with Crossover Symmetry Iron Scap (blue/purple).
At night I did DDP YRG Below the Belt.
When I woke up yesterday I was glad it was a rest day from training. Walked 18 holes of golf. Shoulders are feeling a little sore in the front. Hit a class at Survival Fitness for the first time in over 3 weeks. Saturday at 10am is always good for a partner WOD. My weight continues to drop (check the chart) with clean eating and cooking all of my meals. I’m feeling great too! Today will be a cheat/refeed day though because I’m going to the Survival Fitness Luau to drink some beer and eat all kinds of food. Should be a fun day, but that means DO WORK first!
1RM Thruster
I could have sworn I did 235# before but it was 225#, which I found out when I got home and looked at my logs. 15# PR! Pretty soon my thruster will be the same as my C&J, which is pathetic.
14:00 Partner AMRAP
* One partner does both movements and then rests while the other person goes.
I paired up with Joe, who did every round of C2B unbroken! Fucker didn’t barely give me any rest. I started us off and got through 18 thrusters and 14 of the 18 C2B pull-ups. Rounds of 3-6-9 thrusters were unbroken, then 7-5, 6-5-4, and 7-6-5. Pretty much kept C2B in sets of 3 with the exception of the round of 6 and did 5 to start my last round. Need to figure out why I lose my kip on C2B but not on other pull-ups.
Sat around at home and then at noon it was back out in the garage.
I’d already have squats and presses planned, but was second guessing it after the SF class workout with the thrusters. Decided to dial back the squats a bit from the 275# I had planned and go for it. Sucked, but made it through all of the reps.
Loaded up the sled (25#) with 75# of bumpers and took off around the neighborhood. Went 1.04 miles in 22:22. I fucking hate the pavement on these streets. Makes it feel twice as heavy as it is.
Nick Momrik's Fitness Logs 