Don’t Break

Much needed rest day yesterday after nine in-a-row, with two of those being active recovery days. My shoulders were a little sore, but felt fine this morning.


Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×165
  • 4×185
  • 4×195
  • 4×205
  • 4×215
  • 4×225

Barely made it on the last set. Improvement over the 5x5x215 from last week.


  • 10-8-6-4-2 Thrusters (135#)
  • 50-40-30-20-10 Double Unders

I got this one from Beyond the Whiteboard in the Heavy Fitness Level category. Warmed up with 5×45, 5×95, and 3×115. My goal was to go unbroken, but I had no idea what the thrusters would feel like. I just remember being the EMOM with 3×155 a few weeks ago being nasty. I made it through everything unbroken and probably could have picked the bar sooner after each set of double unders. Finished in 4:57. I’m pumped I was able to do those unbroken.


2 Rounds

  • 30 V-ups
  • 60 Bicycles
  • 30 Weighted Sit-ups (30# slam ball)
  • 60 Flutter Kicks
  • 30 Leg Raises
  • 60 Mountain Climbers

These higher rep core movements get so bad in the first round. Took about 14 minutes to finish.

Danny with Jumps

Stayed in last night, but was up way too early. Nice to get some things done though. Went to open gym at noon.


“Danny” – 20:00 AMRAP

  • 30 Box Jumps (24″)
  • 20 Push Press (115#)
  • 30 Pull-ups

I’ve done this once, two years ago, with all step-ups. I got 3+46 then. Today I got 3+53. Went 11-9 on the first three rounds of push presses and then 6-5-5-4 with shorter rest at the end. Pull-ups were all in done 5×6.

Nice to start 2019 with a PR! 🙂

I got a blood blister in the middle of my left palm. I’ve never had something there. Maybe it was because I was regripping the bar on a lot of my reps and I’m still getting used to the butterfly again. I didn’t wear any grips on my hands due to the push presses.


2 Rounds

  • 20s L-Sit
  • 30 Russian Twists (45# plate)
  • 30 Alternating V-ups
  • 20s L-Sit
  • 30 Weighted Sit-ups (30# slam ball)
  • 30 Hollow Rocks

My abs were dying in the first round of v-ups! Very nasty and took 14:17!

Muscle Fatigue

While watching Wonder Woman last night I started to feel sore in my forearms and upper back. Must be from the workout I did Friday night. When I woke up this morning everything around my shoulders and upper back was even more sore, but didn’t feel anything in my back. Went in for the nooner.

“J.T.” – 21-15-9

  • HSPU
  • Ring Dip
  • Push-up

Almost 3 years ago, we made an attempt at this, but we didn’t respect the combination of movements. I remember being down to singles in the round of 21, so we decided to scale it back to 21-11. It still took me 9:52 for that!

I was debating what how to break up the round of 21s. Initially I was thinking 6-5-5-5. As we warmed up I decided to try sets of 3 and then I could go bigger in the set of 15 if I was feeling good. As soon as I kicked up for the 21 handstand push-ups I changed my mind and went 6-5-5-5 through all movements. When I got to the first 6 push-ups I couldn’t believe how hard they were!

In the 15s, I did 5 HSPU and then 3-3-2-2. Ring dips were 5×3 and push-ups were 3×5. On the round of 9 I was having a hard time staying on the wall. I think I did 3 and 3×2 HSPU. Did 3 ring dips and then 6 quick singles. I had 13 seconds to get in the 9 push-ups and break 10 minutes, but I couldn’t do it! Finished at 10:06. Overall it went much better than I expected and ranks a 84 on BTWB. These last 2-2.5 months of upper body work is paying off.


  • Air Squats
  • Plyo Lunges
  • 2x Double Unders

After a burner on the upper body, I made up this lower body burner. The lunges were nasty! I think I did something like 10-6-6-8 for the 30 and 8-6-6 for the 20. Too many misses on the set of 60, but only 1 on the 40 I think, and none on the 20. Finished in 5:28.


  • Floor Wipers (hands to sides in a T)
  • Shotguns
  • Weighted Sit-ups (40#)

Might as well burn the core too, right? Finished in 8:01.


I had thought about doing a 20-30 minute run tonight. Decided to put on the weight vest and go for a walk instead. Unfortunately my vest still has all 40# in it. Went 2.68 miles in 42:26. I’m sure my knees will hate me tomorrow.

Can’t Count to 5

Went to the 4:30 class.


  • 3×15 Reverse Hyper (140#)
  • 2 Rounds
    • 10 PVC Passes
    • 10 PVC OHS
    • 15 Toe Touches
    • 20 Mountain Climbers

Strength – OHS

  • 10×45#
  • 6×95
  • 4×115
  • 4×135
  • 2×155
  • 2×175
  • 3x2x185

Used close grip, slowly widening all the way up until 185 when I went to my full-width snatch grip. That was heavy enough for me on the day since they aggravate my back sometimes. On the last set I said fuck it and went closer grip again and it felt really good. Maybe all of this upper body and shoulder mobility stuff is paying off.


  • Buy-in: 3 Rounds
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 5 Rounds
    • 6 Deadlifts (115#)
    • 6 Squat Cleans (115#)
    • 6 Push Presses (115#)
  • Cash-out: 3 Rounds
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I had those first rounds of “Cindy” done is right around 2 minutes. Oh boy! In the 4th round of the lifts, I felt my back a little bit. Set the bar down and tried again and felt it. So I sat down for probably close to a minute. Decided to jump back in since it has never gotten worse once I feel it once. Just focused on keeping solid positions to close out the rest of the reps. Finished in 12:45.

After the workout someone asked if I knew if they did 4 or 5 rounds. Um, no, I was counting my own workout. Blows my mind how people can’t count to 5.

Midline – 3 Rounds

  • 5 Weighted V-ups (10# DB)
  • 10 Lying Leg Lifts
  • 15 Weighted OH Sit-ups (10# DB)
  • 20s Hollow Hold
  • 25 Knee Slides (Crunches)

Wasn’t sure how it would feel with my back so I went light. Took about 8 or 9 minutes.


I wanted to get in some muscle-up work since it had been awhile. Plan was a 5:00 EMOM of 4-5 reps. I got a first set of 5, but then one of the straps came loose in the next round and I was getting tangled up in it so I dropped after 2 reps. Tied it up to the squat stand and did 3 more. Then I did another set of 3 after a rest and the strap came off again so I said fuck it. I was feeling tired anyway. The strap was a good excuse.


Didn’t have a great time trying to sleep last night, but my back isn’t as bad as it’s been some other times. I was still able to roll over in bed relatively well. I did do e-stim and ice both last night and this morning. Made it to the gym at 10am.


7 Rounds (Strict “Cindy”)

  • 5 Strict *Chin-ups/Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I switched every round, which came out to 4 rounds of chin-ups and 3 rounds of pull-ups.


Yesterday I skipped out on what was supposed to be an EMOM up to 40 total muscle-ups, so wanted to get in some volume today. Decided to try bar muscle-ups, which I haven’t done in a long time.

  • E30S – 5 Rounds
    • 2 Bar Muscle-ups
  • E30S – 20 Rounds
    • 1 Bar Muscle-up

I had on my grips, but they turned out to be too grippy with as much chalk as I had on them. I still struggle stringing these together because I overgrip the bar on the swing down and do this weird thing with my knees up. After 5 sets I took off the grips and switched to singles. No problems getting up there, I just need to work on stringing them together and improving my kip cycle. As a comparison, two years ago I did 21 doubles going 45 seconds without failure. I had been working on the movement more back then though.


6 Sets

  • 400m Run Row
  • 1:1 Work/Rest

I fucked up looking at my average pace instead of time, so ended up taking an extra 20 seconds of rest each round. Whoops! My times were 1:21.4, 1:21.4, 1:21.3, 1:21.3, 1:21, and 1:18.8 with 500m/pace averages all under 1:42.


  • Assault Bike cals Weighted Step-ups (20”, 20# DBs)
  • Bar-facing Burpees

This was programmed with a 12 minute time cap and then do max reps 225# deadlift in the remaining time. Yeah…right! Took me 13:24 and pretty sure if we had an Assault Bike it would have taken me even longer. I picked step-ups at a substitute because I wanted something that would fatigue the legs similar to an air bike. It did the trick because the jumps over the bar were a lot tougher and never stopping on the step-ups kept the heart rate up.

Actually felt ok for me compared to what I remember 16.5 feeling like with the thrusters instead of step-ups. Kind of curious what I’d do in that workout now, but I don’t care to find out. Just like I said after doing it as 14.5, I never want to do that workout again. 🙂

That completes 5 weeks of the Hybrid Performance Method program and I’m still loving it. Thinking back on this week I did 86 (40 strict) handstand push-ups, 153 toes-to-bars, 60 (30 ring & 30 bar) muscle-ups, 174 bar-facing burpees, 140 push-ups, and 35 strict pull/chin-ups. My gymnastics should be better for the Open than they’ve ever been.

Other Plans

Not sore at all from yesterday’s lifting. I did a 23 minute ROMWOD during lunch. Wanted to do the strength endurance Aerobic Capacity workout, but the rain had other plans when I got to the gym before 5pm. Lifting it was…


  • 5x20kg
  • 5×40
  • 3×60
  • 2×70
  • 2×80
  • 2×90
  • EMOM
    • 5x1x97
    • 5x1x104
    • 5x1x110
  • Heavy Single
    • 116
    • 121
    • 126

Felt pretty good. Only 4 kilos under my best clean.

Clean Pull

  • 3x113kg
  • 2x3x126

Clean Deadlift

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 1 Set @ 106kg
  • 2 Sets @ 113

Pause Back Squat

Spend 3 seconds in the hole on every rep.

  • 3x70kg
  • 3×90
  • 3×104
  • 3x3x112

Positioning felt really solid with these, through every rep of every set.


5 Sets

  • 12 Weighted Sit-up (2×40# DB)

4 Sets

  • 10 Evil Wheels

I used the Rogue Oly bar for these and wow, what a difference it makes using a bar that spins well!

Hollow V-ups

Third day of week 1 of Catalyst OTM. Did some bottom squat hold with the bar on my legs before getting in the cleans. Wore my knee sleeves lifting, but no belt needed.


  • 5x20kg
  • 5×40
  • 3×60
  • 3×80
  • EMOM
    • 5x1x91kg
    • 5x1x98
  • EMOM
    • 5x1x104

Should have been 15 minutes in a row, but had to help out with class so had a 5-10 minute break.

Clean Pull

  • 3x3x111kg

Wore straps for these and the deadlifts.

Clean Deadlift

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 3 Sets @ 104kg

Pause Back Squat

  • 3x3x103kg

Paused 3 seconds on each rep.


Weighted Sit-ups

  • 10×40#
  • 4x10x80#

Haven’t done any of these in years probably. Way too easy on the first set so went as heavy as I could with the dumbbells available.

4 Sets

  • 20 V-ups

I started from a hollow body position and went back to hollow on every rep instead of flopping out to flat on the ground with a loss of tension. Much different!

Will get in a 20 min ROMWOD.

Midline Metcon

I have full range of motion back in my left leg/hip! Chest is sore, probably from the bench pressing I did Saturday and maybe even a little from the push-up holds yesterday. Lats and upper back or sore from the bar work and ring rows yesterday. Hadn’t really been on the pull-up bar in 2 weeks. Out in the garage at noon to do the workout from the gym.


  • Crossover Symmetry Activation
  • 2 Sets
    • 5 Scap Wall Slides
    • 10 Narrow Grip OHS (45#)
    • Hip Impingement Corrective Exercises
      • 10/10 Sidelying clam (small red band)
      • 10/10 Sidelying hip abduction
      • 10/10 Donkey kick
      • 10 Bridge
  • 5×45# Shoulder Press
  • 3/3 Reverse OH Weighted Lunges (45#)
  • 5×75# Shoulder Press
  • 3/3 Reverse OH Weighted Lunges (75#)

I’ve been wanting to try reverse lunges. They are better for your knees.


E3M – 5 Sets

  • 8 Shoulder Press (95#)
  • 6/6 Reverse OH Weighted Lunges (95#)

Ended up being about 50s of time holding that bar! Reverse stepping into lunges is a little weird to get used to.

Next part was some strict pull-ups, but I’m still going to stay away from those for a while with my shoulder. Don’t want to push it too much too early. Being able to do ring rows and Kroc rows again is enough for now.



  • AbMat Sit-ups
  • Russian Twists (25# plate)

Little something new for CFi by using an ab circuit for conditioning. Typically this is something we would do after another metcon and without the clock. I wore a 40# weight vest to step it up a notch and it was fucking brutal! Managed to get all of the twists unbroken. Sit-ups too, but they got pretty slow with that extra 40 pounds.

10 Rounds

  • 30s Ski Erg (hard – 90%-ish?)
  • 30s Ski Erg (easy)

Wanted to do something more since I didn’t get the pull-up work. Might as well make more use of the Skier when I’m at home. Nothing crazy but got the heart rate up a little after I recovered from the midline circuit. Was getting down into the low 1:50/500m pace range and then around a 2:30 pace on the easy parts. Totaled 2,354 meters. Finished up with Crossover Symmetry Plyo.


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.


Was tough rolling out of bed this morning.


  • 2x Band Pulls and shoulder stretching
  • 2x 10/10 Leg Swings (F-B, S-S)
  • 20 Star Jumps


12:00 EMOM

  • Odds: 10/10 Kroc Rows (62# KB)
  • Evens: 10 Weighted Sit-ups (53# KB)

Focused on doing the Kroc Rows as strict as possible. Tried to keep a good back position with the sit-ups.


10 Rounds

  • 10 Box Jumps (30″)
  • 10 Burpees

I’m going to be feeling all of those jumps tomorrow. It’s been awhile since I did any box jumps higher than 24″ in a workout. Really had to focus on each jump after nearly landing on my face in the 2nd round. Finished in 15:50.


10:00 E2M

  • 10 Hip Extensions (on Roman Chair)
  • 30s Plank

I held the plank for a full minute in the last round.