Chest is sore from Sunday. Went to the 4:30 class.
- 10:00 EMOM (alt)
- 4x 25′ High Knees + 4×25′ Butt Kicks
- 3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans
- Power Cleans
All touch-n-go sets. Felt good being able to do that many sets.
- 3 Rounds
- 50 Russian KBS (44#)
- 75 DU
- 1 Round
- 21 Wall Balls (20#, 10′)
- 21 T2B
- 2 Rounds
- 21 Wall Balls (20#, 10′)
- 21 V-ups
Grip got fried from those sets of 50 swings, done unbroken each time. I think I did the dubs in 3 sets every round. I did 2 rounds of 12-9 wall balls and then unbroken. My shoulder was killing when I started the toes to bars. I got through 6-5 favoring it and could feel myself trying not to let the right side get through too much in my kip. Struggled with doubles and singles to finish out the 21. I went to v-ups for the other 2 rounds. Finished in 16:27.
Going to have to take a break from kipping for at least a few weeks and I should probably start the Crossover Symmetry stuff when I workout at home.
This was a good test for my back. Got it warmed up and fatigued with the lifting. Then it was really pumped up from the swings. It held on ok through the wall balls. Glad tomorrow is a rest day though.
Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.
Active Life – Single Leg Bias
- 10 Eccentric Knee Flexion (30#)
- 10 Paused Wall Balls (3 second, 20#, 10′)
Workout – 6 Sets
- 80m Single Arm Farmer Carry (62#)
- 1:00 Rest
Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.
- 4 Clean Pulls
- 3 Tall Cleans
- 2 Front Squats
- 1 Hang Squat Clean
Used 45-45-75-95-115 for these warm-up sets
- 0:00-8:00 Find heavy single
- 8:00-10:00 Rest
- 10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single
Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.
- 12 Burpee Box Jump Overs (24″)
- 8 Toes to Bars
- 48 Double Unders
- 8 Chest to bar Pull-ups
- 12 Wall Balls (20#, 10′)
Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.
Active Life – Back Max
8 Rounds – Unbroken
- 10s Bent Knee Hollow Hold
- 10 Lemon Squeezes
I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.
Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.
- 3×10 Reverse Hyper (140#)
- 5 Set of Complex
- 3 Tall Cleans
- 3 Hang Squat Cleans
- 3 Push Press
- 3 Push Jerk
- 3 Split Jerk
I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.
- 90s Assault Bike Calories
- 90s Walking Lunges
Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.
- 30 Burpees
- 20 DB Snatch (40#)
- 100′ Double KB Front Rack Walking Lunge (2×35# KB)
I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.
Fucking terrible! My calves were giving out in the last two runs.
My legs and ass all still pretty sore from Tuesday. Walked 18 holes yesterday and it took awhile to loosen up. I might even be more sore today actually. My shins and ankles are pretty tight, probably from the box jumps, jump rope, broad jumps, or a combination of those. Out in the garage this afternoon since Alex’s wedding is tonight.
Warm-up – 4 Sets
- 5 Tall Cleans
- 5 Front Squats
- 5 Hang Squat Cleans (above knee)
- 5 Hang Squat Cleans (below knee)
I did 45-75-95-115#. Holy cardio!
Lifting – 5 Sets
Complex of Clean Pull + Clean + Hang Clean (below knee) + Hang Clean (above knee)
My plan was 135-155-175-195-215# On the clean with 175, my back buckled. It was the worst a back tweak has felt at the time of the incident. Hopefully the after effects are minor, especially with a golf outing in the morning.
So frustrating. I was looking forward to the WOD with HSPU, pull-ups, and lunges too. So instead I had to jump on the AD.
Went 7.16 miles.
When I got home from golfing last night my legs were like jello. I rode in the cart too so the 2 hours at the gym really caught up to me. Out in the garage at 11 to finish up the 2nd half of lifts I did before class yesterday.
- Crossover Symmetry Activation
- 5:00 Air Dyne (1.48 miles)
I put on the belt starting with 185, but gave the knee sleeves a rest. No “Clarking” today! Got that double at the end without dropping it.
Clean Lift Off
All hook grip. Kept wearing the belt. After each set I jumped on the GHD for 10 weighted reps with the 20# medicine ball. Since I missed out any GHD work last week I stepped it up with the 70 reps; I have always stuck around 50 reps when doing weighted. I actually kept the belt tightened up on the sit-ups and it felt good.
Yard work after lunch for a couple hours and then over to the gym by 6pm. I did end up returning those On shoes in exchange for a pair of Saucony, which I had never tried before. First day wearing them.
Aerobic Capacity – Aerobic Threshold
- 30:00 Easy Aerobic Run
- 5:00 Rest
- 10s Sled Pull Sprint
- 1:30 Rest
- 20s Sled Pull Sprint
- 2:00 Rest
Don’t know if I’ve ever tried to sprint with a sled behind me. Was supposed to use a weight that would take 8-10 seconds to go 30 yards. Made a big guess and loaded 90# on the 25# sled for the pull sprints. With how long the grass was it ended up being too much resistance.
Went 3.03 miles on the run. I paced off 50 steps (about 50 yards or 45 meters) after the final 20 second sprint. Better than being too easy? Who knows, but it was tough so probably did the trick.
Will knock out a 20 minute ROMWOD and do some e-stim on my back, which has been tight all day.
Yesterday my hands were aching fierce when I woke up. Actually a lot of my body was. Day 5 of the lifting program is brutal. Two weeks to go. Walked 18 holes during the day did a 45 minute ROMWOD. Went and played glow golf last night for the first time, which was a lot of walking and a bunch carrying the bag. A lot of fun but a really late night. This morning my hands are still achy from Sunday lifting; maybe even more than yesterday. Slept in really late and lazed around recovering from the hangover. Finally made my way to the track after 1pm. Warmed up with an easy 400 meter jog and rested 2:00 before getting after it.
Aerobic Capacity – Lactate Threshold
- 700m (3:18 target)
- 1:15 Rest
- 300m (1:17 target)
- 3:00 Rest
Felt good considering the lack of sleep and much more than usual drinking last night. Made every target split without a problem. It was pretty windy so I had to keep adjusting my paces around the track. My rounds were:
- 3:09.1 – 1:12.4
- 3:13.7 – 1:16.5
- 3:14.8 – 1:15.7
- 3:14.3 – 1:13.5
Rested 2 minutes, walked a lap, and headed to Panda Express for some refueling. Did a 20 minute ROMWOD in the afternoon. Got to the gym by 6pm to lift.
Put on the belt for the last two sets. Makes a world of difference for me keeping tight.
- AMRAP 325
I put the belt on for the last two sets. Managed 5 reps in the AMRAP, which is only 10# over my PR for a set of 5. Not even two months ago I had to split up a set of 5×325 in to a quick 3-2.
Belt on for the last three sets. I “Clarked” #2 with 225, took maybe 15 seconds, picked it up and did the rep. Felt like déjà vu with that weight, but I don’t see anything in my records even attempting 225 before.
Clean Lift Off
Belt and straps for all sets.
Happy with what I was able to get done in that session, being tired from last night and having done the running workout earlier today.
Walked 18 holes this morning, relaxed a bit, and got to the gym before 6pm. First day of the 2nd week of the weightlifting program.
Wasn’t a cake walk, but I made all of the assigned percentages and reps today.
Thought about cutting back on the loading but glad I stuck with it. The final set was an AMRAP but I couldn’t breathe anymore and had to bail trying to stand up the 6th rep.
Felt good, other than my hands. Taped my thumbs early on. Up 10# from what I’ve ever done for a triple (even a double) and 30# more than I did in the first week of the program.
Clean Lift Off
Programmed at 95-105% of clean. Few pounds heavier than that on the final set because I’m a lazy loader.
8 Rounds (Reverse Tabata)
Never missed, but did have to stop one round a couple of seconds early because I was losing my grip on the rope. Finished with 123 reps. Does this count as conditioning during this “weightlifter” period? haha
Knocked out a 20 minute ROMWOD in the evening.
It’s so good to be home after only being here less than a day in the last 2.5 weeks. Slept for 12 hours last night! Walked 18 holes and golfed pretty well for not touching a club in 2 weeks. Out in the garage in the evening. Warmed up with Crossover Symmetry Activation.
Had decided a few weeks ago that I wanted to do a lifting program, so might as well jump in today. I found a 4 week program by Chad Vaughn I really liked. Didn’t seem like crazy volume and has a good mix of exercises each day. Had been thinking about something that was only 2-3 days a week, but I can afford to cut back on conditioning a bit right now, especially since I’ve been out of the gym so long anyway. At 4 weeks long I can change switch gears after or jump into something different.
- 6×130 (2 short of the 8!)
Should have been a set of 8 at 135# to finish, but I knew that wasn’t going to happen and even the 5 pound drop didn’t happen. I took about 20 seconds rest before hitting the final 2 reps. Assigned % were 60-65-70-75 for the 4 working sets. Could tell I’m not used to holding a bar because my wrists were feeling it in the last couple of sets.
Oh my! The warm-up set with 205 was rough so I scaled back from the assigned 70% (240#) and then even scaled back to 4 sets instead of the assigned 6. I’ll probably still be sore as hell from not squatting. Two twenty-five never felt so heavy! Forgot to wear knee sleeves, which would have helped.
Felt decent and getting out of the squat wasn’t nearly as bad here. It was written to go by feel and these felt ok. No gas to push it though.
Clean Lift Off
Didn’t have to scale here, but stayed on the bottom of the range (90-100% of max clean). Did wear straps so I wouldn’t kill my hands too much yet. Need to get used to holding the bar again.
Time to get out and mow the lawn.
Got in a little early to do some back mobility stuff.
- Air Squat
- 30/30′ Shuttle Jog (only there and back each round)
Nice warm-up to get the blood flowing.
Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.
- 50 Box Jumps (30″)
- 50 Jumping Pull-ups / Ring Swings
- 50 American KBS (70#)
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Presses (95#)
- 50 Wall Balls (30#, 10′)
- 50 Burpees
- 50 Double Unders
We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.