Tag: Wall Ball

Pacing with Stroke Rate

Got to the gym early so I could get in some rowing.

Warm-up

2 Rounds

  • 10 Reverse Hypers (210#)
  • 250m Row

I actually checked the drag factor on the rower for the first time today. Super easy too. It was at 123 where I usually set the damper (just below 5).

Row: Pacing & Engine

  • Interval 1
    • 4:00 at 20 s/m
    • 3:00 at 22
    • 2:00 at 24
  • 4:00 Rest
  • Interval 2
    • 2:00 at 20
    • 2:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 3
    • 3:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 4
    • 3:00 at 22
    • 1:00 at 24
    • 1:00 at 26
    • 1:00 at 28

That was actually really fun. Sure didn’t feel like I spent 30 minutes rowing because I was locked in on trying to keep the stroke rate and a corresponding pace. My goal was 2:02/500m and then with each increase of 2 strokes per minute the pace should drop 2 seconds.
rowing-wod-week2-session1

Total of 8,023 meters when including the warm-up. Couldn’t be happier with how that turned out for a first attempt at pacing through stroke rate. I did Crossover Symmetry Recovery before leaving the gym.

I finished up the reverse hyper after making some adjustments. Upgraded to a 1″ pipe to support the weight, which is much sturdier than the 3/4″ I had at first and I’m using in the back to support the platform. It was nice that I already had the platform created from before. All I did to it was cut the notches where it sits on the pipes, screwed in some PVC for handles, and spray glued on padding (3/4″ puzzle mat + yoga mat). Pretty happy with the way it turned out.

Rogue’s rack attached reverse hyper runs about $600 and bolts on. This sucker was less than $100 and is easy to put up and take down.

Back at the gym for the 4:30 class.

Warm-up

  • PVC pass-thrus
  • Shoulder stretching
  • PVC OHS
  • Hamstring stretching

Strength

Push Press

  • 10×45#
  • 6×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×185#
  • 3×195#
  • 3×205#
  • 3×215# (PR)

Put the belt on starting with 175#. Rested about 2-2:30 between sets. Beat my old triple by 3#.

Conditioning

10 Cycles (continue AMRAP)

  • 45s AMRAP
    • 5 Burpees
    • 10 Wall Balls (20#, 10′)
  • 15s Rest

That 15 seconds was just enough to keep pushing the gas. After getting 1 round plus an extra rep for the first few rounds that turned into my goal for the rest of the way. Kept at it and then got 1+3 extra reps in the final round for a total of 10 rounds plus 12 reps.

Lil’ GHD “Annie”

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 GHD Sit-ups

Last time I did this it was 7:11. Didn’t feel like I was cruising today, but crushed it with a 6:04. I split up the first 3 rounds of GHDs into 15-10, 12-8, and 9-6. Maybe my rest was shorter for those breaks. All dubs were unbroken.

DIY Projects

Didn’t make it to the gym yesterday. After not doing anything while gone to the Games, two days in a row was a good feel. We weren’t golfing today so I knew I could make it in for a workout. Yesterday I did build an agility ladder though.

agility-ladder

I got started building a climbing peg board as well and finished it today, though I still need to sand out the holes because the pegs don’t fit everywhere. Both projects were a lot more work than I expected.

peg-board

Made it in for the 4:30 class. I have been feeling pretty sore from the pull-ups the other day and all of the hole drilling and screw driving hasn’t helped.

Warm-up

  • 10 PVC Pass-thrus
  • 20 OH Lunges (holding PVC)

Strength

Press From Split

  • 8×45#
  • 4×95#
  • 4×115#
  • 4×125#
  • 4×135#

Couldn’t find a stable position in that last set.

Split Jerk

  • 2×135#
  • 2×175#
  • 2×185#
  • 2×195#
  • 2×205#

Put on the belt with 175# I think. Felt pretty good. Not heavy.

Conditioning

  • Buy-in: 30 Sit-ups
    • Deadlift (225#)
    • Wall Ball (20#, 10′)
  • 10-9-8-7-6-5-4-3-2-1
  • Cash-out 30 Sit-ups

Wasn’t sure how I’d hold up with that many deadlifts. Decided not to wear a belt because I didn’t want to mess with it between movements. Was able to go unbroken on all movements. Finished in 8:28.

Midline

4 Rounds NFT

  • 20 Russian Twists (53#)
  • 15s L-sit (knees up)

And Reverse It

Finally was able to sleep past 7. Still went to bed late, but felt good to get some solid sleep. Warmed up with some yoga type stuff and OHS stuff with a training bar.

Strength

Overhead Squats

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×175#

I haven’t been able to finish a triple at that weight in quite some time. Not sure what has been going on with my mobility. Felt pretty good, so bummed I didn’t have more time to go up 10 or 20#.

Conditioning

6:00 AMRAP
2-2-2-4-4-4-6-6-6…

  • Power Cleans (135#)
  • Handstand Push-ups

I did all of the power cleans TnG unbroken. Unbroken on HSPU through the 4s and then sets of 3 at a time. Finished the 2nd round of 6 cleans and got 3 HSPU.

Rest 2:00, and then reverse the ladder starting with the round you left off in. Different movements.

6-6-4-4-4-2-2-2

  • Deadlifts (185#)
  • Toes to Bar

All unbroken. Took me 2:44.

8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

I was slow. Only 9 reps each round.

Can’t Single

Only 2 more days of work after tonight (trying to finish up some stuff before I go on vacation). Can’t wait! Did a little bottom squat hold to warm-up, but dove right under the squat rack.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×255#
  • 1×295#
  • 1×320#
  • 6x1x340#

That ends week 3. Glad I decided to use the program as a template and just standardize on 5# jumps each week with the 5×5 and 2.5# with the 6×1. Those singles are a grind. Tried to go every 3 minutes today.

Moved over to a platform. Shoulder presses of 10x20kg, 5x40kg, and 3x60kg. Then a C&J with 70-80-85kg.

1 C&J EMOM until fail

I started with 90kg and added 2kg every minute. The jerks started feeling heavy a lot sooner than I expected. I hadn’t done the conversions so had no idea what was on the bar. I made it through the 10th and then missed the jerk in the 11th minute with 110kg on the bar. I had already decided I wasn’t going to make it because I didn’t even move my right foot forward. Did the conversion and now it all made sense, since it was 242.55#.

What was confusing is that in my head I was thinking I’d be starting around 185# with greens on the bar, but I had reds on, not blues! So it was over 198# in the first minute. Dummy!

Conditioning

7:00 AMRAP

  • 50 Jump Rope (singles)
  • 15 Wall Balls (14#, 10′)
  • 10 Pull-ups

I asked Michelle to come up with something short for me. The only stipulation was that I didn’t want a barbell since I’d just done all that heavy lifting. She came up with this little gem based off the Open scaled workout with singles and wall balls.

It was like I had never touched a jump rope. Could not get any type of rhythm with the rope and for a long time I was jumping twice for every turn of the rope, just the opposite of dubs. My body wanted to do double unders so bad that I couldn’t get the timing of the single spin down. The wall balls were a piece of cake, but fun to do so light. No danger of having to break up a set. I did the pull-ups all unbroken but they started to feel tough at the end. Finished 4 rounds plus 29 jumps. It was fun to do something different like that.

Deliveries

In at 9am.

Warm-up

  • Bottom Squat Hold
  • Good Mornings (15#)
  • Side bends with bar (15#)
  • Twists with bar (15#)
  • Squats (15#)
  • 30s Squat Jumps (15#)

Strength

Deadlifts

  • 5×155#
  • 5×245#
  • 3×315#
  • 6:00 EMOM
    • 3×345#

Felt pretty good. I wore the belt during the EMOM.

Conditioning

  • Buy-in: 30 Wall Balls (20#, 10′)
  • 10-9-8-7-6-5-4-3-2-1
    • American KBS (70#)
    • Burpees
  • Cash-out: 30 Wall Balls (20#, 10′)

Everything unbroken, even forced myself to keep going with the wall balls at the end. Wasn’t as bad as I thought it would be with the 70# KB for the swings. Finished in 10:30.

Midline

Tabata Plank Push-ups

Yuck!! Was sweating so much. Did like 12 in the first round, but then only ended up with 58 total. These get hard really fast.

Accessory

We were done with plenty of time so Kevin gave us a bonus of 300m Farmer’s Carry. I had a brilliant idea to try it with bumper plates. Grabbed the 35# ones. Holy shit was that brutal. I had to take so many breaks. Finished it all though. Wonder what my hands will feel like later today and the next couple of days.

Run Every Day

Went out at 7pm. Felt like I was running a 9:00/mile pace, but at 1/2 mile it was just over 8:00. Picked it up a little because it felt good. My pace is coming back much faster than I expected. Ran 1.75 miles in 13:51.

Got the new Nano 5 today and a pair of Relentless jeans too.

  

3 Overheads

I slept so solid last night. Never got up to piss either. In for the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 400m Run

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

  • 45#
  • 95#
  • 115#
  • 135#
  • 145#
  • 155#
  • 165#

I haven’t done a lot of vertical pressing for strength lately since I golf on Monday. The programming rotation time has come so it works out well for me, especially as I’m thinking to start a squat program instead of making shit up like I have been.

Conditioning

7 Rounds

  • 30s Wall Balls (20#, 10′)
  • 30s Rest

Felt easy actually. I got 14 for the first 6 rounds and then busted it a little more to get 15 in the last.

2-4-6-8-10-8-6-4-2

  • Deadlift (95#)
  • Power Clean (95#)

Wanted to hold on to the bar as much as possible. Went through the 6s and then dropped it. Did both movements for the rounds of 8-10-8-6 and then dropped it for a short rest. Finished with 4-2 unbroken. I really wanted to try the 6-4-2 but after the 6 cleans my grip needed a rest. Took me 4:27. It was a fun workout and would be a good challenge to push the limits and keep going until you really can’t hold the bar anymore.

Run Every Day

Left the house just after 6pm. Felt good and kept up a solid pace. Ran 3.31 miles in 30:20. After feeling pretty good the last few days I was curious if it would continue today. Seems like I crossed over some type of hump because it feels easier to keep a faster pace than the pace I had been going. Don’t want to push too much this week though with the competition on Saturday.

Even Pace

Between the run and walking the golf course, I went almost 10 miles on foot yesterday. My hips are feeling a little weird today. Didn’t want to run this morning so that I could save my legs for squatting at the 9am class. Didn’t warm up with much, which may have been part of my problem today. Did some bottom squat hold and that’s about it.

Strength

2 Front Squats + 3 Back Squats

  • 45#
  • 135#
  • 225#
  • 255#
  • 275#
  • 295#

Fuck! The bar felt heavy today. How did I do 2+5 with 315#? Oh yeah, I got hurt.

Conditioning

7:00 AMRAP

  • 10 Wall Balls (20#, 10′)
  • 10 OH Walking Lunges (45#)

Paced myself early. Broke the 4th (?) round of lunges in half with a short breather. Pushed hard in the last round plus. Finished with 6+10.

We rested 3:00 and right into…

10 Rounds

  • 15 American KBS (44#)
  • 5 Push-ups

I knew I didn’t want 150 swings with a 53 pounder. I managed to go unbroken the entire way even though my hands kept wanted to slip off the bell in the last half. I had to push hard in the last 3 rounds to get them done in about 2:30, finishing at 9:54.

That was a tough one!

Run Every Day

Around 5 I headed out for a run. Went 3.12 miles in 30:46. Pacing was pretty even through the run, never over 10:00/mile.

Run Twice

My back is better today. Shouldn’t even feel it in another day or two. Spent about 90 minutes last night pulling grass that starting growing inside the edges of the rocks around the house. That movement probably helped.

Run Every Day

Laced ’em up and was on the pavement after 7:30 on another chilly morning. Went 1.71 miles in 16:30. Averaged 176 steps/min, which is up again, and starting to feel more comfortable.

Went in for the 9am at Intuition.

Warm-up

  • 100 Walking Lunges
  • Zombie Kicks
  • High Knees
  • Butt Kicks

Strength

Box Squats

  • 10×45#
  • 5×135#
  • 8x3x195#

Sort of a half-ass version of box squats. I was using a wide stance but not super wide and I wasn’t really sitting back far enough or coming to a complete stop on the box. Was doing it more for the speed drive and just to keep a light load I guess.

Conditioning

10:00 AMRAP

  • 10 American KBS (53#)
  • 15 Ball Slams (20#)
  • 20 Wall Balls (20#, 10′)

Unbroken swings and slams all the wall. Did the wall balls in 2 sets of 10 until going unbroken in the last round. Finished 5 rounds and got in 1 swing.

We ran a mile after some rest. Did it in about 8:37. Felt ok.

Almost Done

In to the gym at 9am for a squat session. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 4×225#
  • 4×265#
  • 4×290#
  • 4×310#
  • 4×325#
  • 4×340# (PR)

Reps felt really good even though my legs are feeling trashed. Last set was a grind, but solid. I’m thrilled with the improvements I’m seeing in my squat positions. Didn’t have any forward lean at all when it got heavy. Ankles, knees, and leg muscles really starting to feel all of the volume though. One more day!

Didn’t have time to get in my bench accessory work so took the rest before class started.

Weightlifting

Worked on snatch stuff with complexes. Combination of 3 position pause snatch deadlifts, snatch pulls, power snatches, and an OHS here and there. Weights were 45-75-95-115-125-147#.

Conditioning

  • 21-15-9
    • Deadlifts (225#)
    • Push Press (95#)
  • 75 Wall Balls (20#, 10′)

It was “Diane” but I just got stitches out of my head on Thursday so bouncing on my head isn’t a good idea yet. The push presses were a good substitute and that weight allowed me to go unbroken with some hurt. A heavier weight would have been more comparable to HSPU, but that’s ok. I did the deadlifts unbroken too. Finished the 9s in 4:10. Going into the wall balls was a bit of a surprise with dead arms. I did 3 reps and dropped the ball to rest. Got to 10, then lets of 10 until finishing with 13-12. Total time was 9:49, which is pretty damn slow for wall balls.

Body of Lies

Slept like shit and was up at 6am. My legs and especially knees are aching this morning. First time that I don’t feel my abs the day after doing “Annie” but I did it last night so maybe I’ll start to feel it later. Finally headed out to the garage after 7:15. Warmed up with 5:00 on the Air Dyne (2.3 km).

Super Squats

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×260#

I was stalling as much as possible. Took a nice long rest of about 5 minutes before doing the 20 and I could feel my heart rate rising. I was dreading that set. The human body always has a fucking surprise though, doesn’t it? Might have been the best set of Super Squats I’ve done as far as feel goes. I was still breathing like a mother fucker, but my legs felt good and the set only took me 1:35. It took longer to finish with 245# last week! Can’t believe it. I had to check the plates on the bar to make sure I didn’t load it wrong. The body lies to us!

That just makes the rest of the day easy. Mentally gets you going too. Fueled up with a quick breakfast skillet and went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 7:00 EMOM – 4×295#

Wasn’t going to push it and tweak the back again, so I focused on being explosive with my reps.

Conditioning

14:00 AMRAP
2-4-6-8…

  • Burpees
  • American KBS (70#)
  • Wall Balls (25#, 10′)

Felt like going Rx+ today. Good excuse to slow down. 😉 I broke the swings and wall balls up in 7-5 on the set of 12 but everything else was unbroken. Finished the 14s plus 16 burpees. Walked 200m after.

Midline

  • MAX Plank (on hands)

Made it to 4:30 which is a 24 second PR. My wrists, arms, and shoulders couldn’t take any longer. Don’t get me wrong my core was shaking like an earthquake but that’s not what stopped me.

Did Crossover Symmetry Iron Scap and got out of there.