Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.
Handstand Balance Breakthrough
I finally decided to pay for a handstand balance program. It’s from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.
45s Overhead Opener
45s Wrist Warm-up
Accumulate 2:00 in a 45 degree hollow
30s Wall-facing HS Hold
Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.
With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.
5 Rounds (30s work / 30s rest)
Weighted Muscle-ups (12#)
Weighted Plank (12#)
Weighted Toes to Rings (12#)
DB Plyo Lunges (25# DBs + 12#)
I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.
Sandbag Hill Carry (up, 100#)
Hill Run (down)
Hill Run (up)
Sandbag Hill Carry (down, 100#)
30 alt V-ups
Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.
Finished rebuilding the Gympac again last night because I needed to install taller guide rails. I may have a post up about it on nick.blog tomorrow if I can get the labels printed. Went to the park at 10am.
OH Hold (50# DB)
5 Rounds (30s Work / 30s Rest)
Toes to Rings
Single Arm OH Carry (50# DB)
I was able to do eight unbroken MU every round! I did 54-58-60-62-64 on the jump rope. It had been a long time since I last did single unders. I did 13 T2R every round and the carry ended up being about 45 feet with each arm. A lot of stuff hitting the shoulders, so I’m even more excited with how the muscle-ups felt and held up. I’ve never anything close to sets that large in a metcon before.
E2M – 5 Rounds
16 alt V-ups
16 Lying Leg Raises
12/12 Side Plank Bounces
85m Hill Sprint
85m Walk Downhill
My legs felt heavy the entire time. I picked up the pace throughout and especially with the last 4-5.
Walked 18 holes yesterday and it was the hottest day we’ve had so far. Felt it out there and felt the fatigue in my legs this morning. Out in the garage at about 4 with Bryan.
3x10x175 (close grip)
3×10 Tricep Rock-n-Rolls (35# DBs)
Skipped the side raises and bent-over side raises due to time. They are usually in the program a couple of times a week anyway.
10 C&J (95#)
20 Toes to Rings
I was planning on doing 2 sets of 5 clean and jerks, but Bryan was going unbroken so I did too. No problem doing every set unbroken. The rings are not in a great position relative to my rack for doing much. I had to kind of twist to one side to miss hitting it. I started out with 10/10 on the rings for the first 2 rounds and then started to break them up into mostly sets of 5 with some 3s and 4s.
When I finished the first round at about 3:33 I felt like sub 20 was possible if I didn’t rest too much between movements or between sets on the rings. Each round my average pace got closer to 4 minute rounds. I had just over 4 minutes to get in the final round. I shortened my transition rests and was able to step it up on my run to came in at 19:44.
This next week is supposed to be at or above 90 every day. Yuck!
Figured I should at least try some squat snatches. First couple felt weird because I’d never done one before. Much easier than I expected them to be. Wouldn’t mind seeing those in the Open considering how many people will have a problem doing them. Doubt Castro would pick them though.
Skipped out on 3×3 deadlifts @ 85% because I don’t want to aggravate my back going into week 1. So I did a little benching until the guys were done.
I started pausing each rep either with 95 or 135.
20:00 E2M (alt)
20 Weighted Step-ups (2×20# DBs, 24″)
Missed after 44 dubs in the first set, but got the other 4 sets unbroken. Weighted step-ups were taking about 55 seconds. I really like this aerobic work each week.
10 Deadlifts (225#)
20 Toes to Rings
30 cal Row
Scaled back the deadlifts from 275# and made it my goal to go unbroken each round, which I did. Used the rings instead of bar for T2B to save my hands and switch it up. Was able to do 2 sets of 10 every round. Such a difference from the bar. Tried to keep around 1,200 cal/hr on the rower in the first 2 rounds and then picked it up in the 3rd. Finished in 10:45.
Knocked out a ROMWOD during the day. After watching the StrongFit video and trying his test yesterday, found out that my left arm doesn’t reach back nearly as far as my right. Guess which shoulder has issues? Been waiting for him to release his bicep openers which are supposed to help address this problem, so I decided to make an educated guess at the what they are (based on the test and the tricep openers). So at least it’s something to do and try to solve the issue until the official video comes out. I could definitely feel the tightness in positions so hope I’m in the ballpark. Went to the 5:30 class.
Crossover Symmetry Activation
10 PVC Pass-thrus
10 Band Pull-aparts (green)
E2M – 6 Sets
8 RDL (185#)
10 Weighted GHD Sit-ups (20#)
I’m getting to the ground earlier in my reps each week. I think it’s due to the combination of this being the 4th week of RDLs as well as doing ROMWOD each day. Excited to see how much I can improve those hamstrings because they have always been really tight.
9 Toes to Rings
6 Burpees OTB
3 Power Snatches (115#)
Switched it up by using the rings today instead of the bar. It’s much different. My hips don’t die and I use the swing a lot more, compared to the bicycle type kip I use on the bar. So I was able to go unbroken the entire way. All snatches were touch-n-go as well. Finished 9 rounds exactly.
Did a max handstand hold facing the wall, but my shoulder was not feeling very good so I came down at 1:45 and didn’t do the other 2 sets. I put in something else for fun…
30s Overhead Hold (Bamboo bar with 2×26# & 2×18# KBs)
Back to work today after 2+ weeks off for the holidays! Went to the 4:30 class.
2×8 Reverse Hyper (210#)
Bottom Squat Hold
30 Jumping Jacks
4 Inch Worm Push-ups
15 Ball Slams (30#)
Was warm after that!
Strength – Back Squat
Didn’t feel as solid in my leg drive as the 350 triple last week. Back was fine though. Would have liked to try for 355 coming into today but I don’t think I would have gotten it and didn’t have time anyway.
20 Russian Kettlebell Swings (53#)
20 Wall Balls (20#, 10′)
I didn’t notice that he increased the rest from 1:00 due to the size of class and the number of rowers available, so I thought I was getting a bunch of extra rest. Turned out to be pretty close to 2:00 each round. My rounds were 3:43, 3:56, 3:59, and 3:40 which included a nice walk across the gym after getting off the rower. Rests were 2:03, 1:50, and 2:26. I guess that extra rest helped my last round because it was my fastest even though it was my slowest row. I did transition right into each movement though instead of taking a couple extra breaths so that helped.
Stuck around and did a partner workout with Bryan, Michelle, and Weston. We did it I-go-U-go with each movement for quick work and short rest.
60-40-20 Double Unders
15-12-9 Toes through Rings
15-12-9 Overhead Squats (75#)
I missed a lot on dubs. Too heavy to get myself off the ground? 🙂 The other movements were unbroken. We decided to go light on the OHS for a change and so we could speed through them. Took Bryan and I 7:17 and they were only 10 seconds behind us.
Woke up a year older. Wiser too, of course. 😉 Opened up the gym from 4-6 after coming back from up north.
Skill WOD (Hustle & Flow) Week 4 Day 3
5 Bar Work
(Hold and pause 2 sec at each position with no form breaks and no momentum)
Lat Active Hollow
1 Skin the Cat
10 Straddle V-ups
10s GHD Hanging Bridge Stretch
Skill A – 4 Supersets
1 Ring Swing + Pull-up w/ swing + MU
2 Box Hip Kip Drill
3 Banded Hip Drill
Skill Test – 3 sets
1 rep of complex is:
MU + 2 Strict Ring Dips (after the MU dip lockout)
First two sets are 3 reps of the complex and then the 3rd set is for max reps. I only got 5 reps on the max set.
Strength Accessory – 3 sets
3 Lower to Hold Front Lever on Box
Felt harder on the grip this week.
Set 1: 3 Strict Ring Pull-up + 3 Toes to Rings + 4 MU
Set 2: 3+3+5
Sets 3+: Keep adding 1 MU until failure
I was looking forward to this stuff today, thinking I was well rested. Didn’t have it though. Maybe those curls and skull crushers from the other day had me or maybe the 2.5 hour drive played a role.
Put on me leather grips at this point. I only managed 3 muscle-ups in the first set and 1 in the second set. I took a quick rest after that 2nd set and got back on the rings to try to knock out some muscle-ups and didn’t have any. Called it quits right there on the gymnastics.
I had one terrible day in this cycle for each of the 3 movements, pull-ups, handstand push-ups, and muscle-ups. New cycle starting on Monday.
Warmed up with 2 empty bar sets of 3 muscle snatch + 3 behind the neck snatch presses + 3 overhead squats.
2×60, missed 3rd rep
2 misses x70
I should have actually missed the first try at 70 behind me, but I am not used to that and pulled it back to the front. I need to do these more often. Felt like I was dropping quick, but need to get comfortable catching the bar that low and staying tight.
Warmed up with an easy 2:00 row for 507 meters.
Wanted to set a new PR and get in a time for my BTWB fitness level ranking since it’s been almost a year. I killed my previous best 16.0 with a 15.5 on the first try. Then beat the 16.0 four more times with 15.7, 15.7, 15.8, and 15.9! I couldn’t believe it. I tried a different damper setting almost every round and even tried shortening my stroke on the final interval.
Good way to end the training session and a nice birthday surprise.