Tag: Walk

In Mexico

In Cancun until Thursday. Needed that day of rest yesterday while traveling. My back feels great. I thought it would be in rough shape after the competition. Rose and I hit up the fitness center in the hotel around noon.

20:00 AMRAP

  • 1:00 Walk (15% incline at 3.5 mph, increased a little on the last 3 rounds)
  • 10 Push-ups

Could really call it a hike I guess. Had never tried something like that. Never had to break up the push-ups. I think I did 15 rounds plus a little time on the next walk, but lost track. Never really had to slow down on the push-ups, but that estimate should be pretty spot on. Walked 5:00 to cool down. Nothing crazy, but got the heart rate up, sweated, and worked on my push-up weakness. Mission accomplished. Walked 5:00 on the treadmill to cool down.

Invested

This weather is terrible for a vacation in Northern Michigan. I’m not sure if it’s really July or if it’s October!

E2M 20:00

  • 10 Weighted Burpees (20# vest)
  • 10 Weighted Sit-ups (20# vest)

So that was 100 reps of each. Did the two movements back to back and it took about 50 seconds each round. The burpees weren’t as bad as I expected and took me about 25 seconds. The sit-ups got really tough in the last few rounds.

10 Rounds

  • 1:00 Bottom Squat Hold (20# vest)
  • 15s Rest
  • 30s Weighted Plank (20# vest)
  • 15s Rest

Doing weighted squat holds was a new one for me. Planks weren’t too bad, even after all of the sit-ups.

Did DDP Yoga Energy! with my sister in the afternoon. I need to start doing this stuff regularly.

In the afternoon I put the weight vest back on and went for a 2 mile walk. As soon as I got back I did some air squats.

  • 50 Air Squats (20# vest)

Leg burn! Took me 1:08.

Grinding Smolov Jr.

Headed in early before the 9am so I could finish up week 2 of Smolov Jr. shoulder presses.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 10x3x137.5#

Felt rough from the get-go, but I made it through every set. Rushed in and started right away too without any other type of warm-up. Was only taking about 90 seconds of rest between sets so I could finish before class started. The final week should be interesting. I think I’ll bump up the weights a bit over the recommended. My shoulders are feeling strong!

Warm-up

3 Rounds NFT

  • 300m Row
  • 15 Reverse Hypers on GHD

I worked up quite the sweat!

Warmed up deadlifts with 4×155#, 4×245#, and 4×315#.

XWOD

  • 4-4-4-4-4-4 Deadlifts (365#)
  • 2-1-2-1-2-1 Explosive movement
    • 2s: Split Jumps (2 each leg, sandbag on back)
    • 1s: Kneeling Jump (10.25″ – 45-45-25 HG bumpers stacked)

Haven’t done any heavy deadlifts for volume in quite some time. Felt really good!

Conditioning

5 Rounds (Tabata style)

  • 20s Wall Balls (20# MB, 10′ target)
  • 10s Rest
  • 20s Sit-ups
  • 10s Rest

I did 10 wall balls and 11 sit-ups each round.

Midline

3 Round NFT

  • 20 Russian Twists (53# KB)
  • 45s Plank

After class I stayed to do some extra work. Did Crossover Symmetry Iron Scap with the blue bands for heavy and yellow for light. Burn baby!

4 Rounds NFT

  • 15 GHD Sit-ups
  • 15 Back Extensions

Focused on being as explosive as possible for both movements, which got me breathing pretty damn heavy. Took solid rest between rounds to recover.

In the evening I went for a walk. 3.22 miles in 48:29. During the summers my conditioning is always the best, which I attribute in large part to walking so much on the golf course. Felt like some fresh air tonight and the walk was perfect.

Snatchin’ Sunday

Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.

Warm-up

0.45 Mile Sled Drag (115#) around the block

Olympic Lifting

Thacker Warm-up

After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.

Snatches

3:00 EMOM

  • 2 Snatches (95# 115# 125#)

Rest 4:00

10:00 EMOM

  • 1 Snatch (135# 135# 145# 145# 155# and then repeated)

I completed every snatch today. Feeling more and more comfortable with the improved technique.

Snatch Deadlifts

  • 2 @ 165#
  • 2 @ 165#
  • 2 @ 175#
  • 2 @ 175#
  • 2 @ 185#

Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 195#

Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#

These felt really tough.

4 Rounds NFT

  • 20 GHD Sit-ups
  • 20 Back Extensions
  • 5 GHR
  • 5 Snatch Press 95#

Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.

Cool Down

Walked 0.53 miles around the neighborhood.