Tag: Weighted Step-up

Core Galore

Last night I was exhausted from driving down state to golf in the morning and the long night run. Got nearly 10 hours of sleep. My legs are feeling some fatigue this morning but HRV was good. I’ve dropped 6 pounds since getting my diet back on point a week ago.

Warmed up for Super Sunday with Crossover Symmetry Activation, a 500m row, and some C&J with 45 and 95#.

Open Workout 13.4

7:00 AMRAP
3-6-9-12…

  • C&J (135#)
  • T2B

I haven’t done this since the Open that year when I got 82 reps. Got 75 today. I guess I should have gone back and read what I did back then. Whoops! Did the first 3 clean & jerks unbroken, then all singles. Did sets of 3 toes to bars until the 12 when I did 3 sets of 4. I could have easily beat that old score by stringing together more T2B.

Accessory

10:00 EMOM (alt)

  • 5 Pendlay Rows (165#)
  • 15 V-ups

I tried to squeeze each row for a second at the top. Focused on quality v-ups.

10:00 EMOM (alt)

  • 5 Deficit HSPU (2″)
  • 5/5 Weighted Step-ups (#106, 20″)

I did the first round of handstand push-ups strict and 3 in round 2 I think. Then a quick small kip. Held two 53# kettlebells for the step-ups. Actually started out at 24″, but 4 reps in I realized that was too high and flipped the box. Haven’t done them in a long time so forgot about the leg being parallel in the step. I think I might start doing these once a week to try to heal my quad.

Midline

Tabata Hollow Rocks

Horrible! Worst performance I’ve had with these that I can remember. I only made it through 3 rounds without an extra break. I think I got 119 total reps. Core was pretty shot after the T2B and V-ups.

Run Every Day

Didn’t rain all day like the forecast called for. Headed out for a run before 6pm. Went 2.71 miles in 26:50. Little on the humid side.

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

  • 2 Rounds NFT
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • Bench Press
    • 10×45#
    • 5×115#
    • 5×165#

XWOD

  • 4-4-4-4-4-4 Bench Press (205#)
  • 2-1-2-1-2-1Plyo Push-up
    • 2s: 18″
    • 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

  • 8 Wall Balls (20#, 10′)
  • 8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

  • 5 Box Jumps (24″)
  • 5 Burpees
  • 25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

  • 5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
  • 5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

  • 3×45#
  • 3×75#
  • 3×95#
  • 3×115#
  • 3×135# (with 1 fail)
  • 3×155#
  • 3×175#
  • 3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year. :-/

Snatch

  • 3×95#
  • 3×115#
  • 3×135#
  • 5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.

Full of Grace

Enjoyed the extra hour of sleep, even though I was in bed by 11. Feeling better about myself now that I’m waking up at a decent time again. Super Sunday at 11am.

Warm-up

  • 1000m Row (4:21)
  • 2×50 Band Pulls (red)
  • 5×45# C&J
  • 5×95# C&J

Benchmark Test

“Grace”

  • 30 C&J (135#)

Last August I did a 3:03. Was hoping to get under 2:30 today. Did 10 unbroken and then all singles. Had 15 reps in at 1:00 and finished in 2:17, which is a 46 second PR! I attribute a lot of that to the Thruster Attack, but also to the combination of Kevin’s CFi programming and the extra work I do. I’ve been making huge progress the last few months.

Gymnastics

1/2 of “Tabata Something Else”

  • 4 Tabata Pull-ups
  • 4 Tabata Push-ups
  • 4 Tabata Sit-ups
  • 4 Tabata Air Squats

I did 43 pull-ups, 45 push-ups, 42 sit-ups, and 58 air squats for a total count of 188. Originally had planned on doing the full benchmark workout, but when several people showed up late to delay Grace I adjusted. At the end of the day it turned out to be a great call.

Strength

5 Sets

  • 10 Good Mornings (95#)
  • 4/4 Barbell Step-ups (95#, 20′)

Went right from the good mornings into the step-ups since the bar was already on our back. Nothing super heavy.

Monostructural Conditioning

4x

  • 250m Row
  • ~3:00 Rest

I busted ass on the first one, seeing a new low of 1:15/500m on the pace at one point. Couldn’t keep up that pace for the remaining 3. Times were 40.4, 43.3, 43.5, and 43.8. Quads and ass were burning up at the end of those last two intervals.

Nowhere for any body part to escape today. Walked out feeling pretty beat.

Setting a Baseline

We didn’t get to do the Adventure Park in the trees yesterday because there was thunder in the area. Knees are feeling the squatting from cleans yesterday but already better than they felt last night. Headed over to CFi at noon. Started with Crossover Symmetry Activation.

“Baseline”

  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

I’ve always wanted to try this. Did the row in about 1:50 or slightly under and then unbroken on all of the movements to finish in 4:33. I need to work on faster air squats.

EMOM 10:00

  • 5 C2B Pull-ups

Had originally planned muscle-ups, but don’t work the chest to bar pull-ups enough. Did each round unbroken.

Snatch

  • 45# Position Work
  • 3×75# Muscle Snatch + OHS
  • 3×95# Power Snatch + OHS
  • 3×115# Snatch
  • 2×130# Snatch
  • E30S 10:00
    • 145# Power Snatch
    • 145# OHS

The every 30 second complex at the end got bad pretty early. After 4 I wanted to shorten it in half. Wouldn’t let myself though and made it all the way through. A lot of work on the wrists!

20:00 AMRAP

  • 3 Strict Ring Dips
  • 6 Deadlifts (135#)
  • 9 Weighted Step-ups/downs (40# sandbag)
  • 12 Russian KBS (53#)
  • 50m Sled Drag (25m down and back, 38# sled + 135#)

Wanted a longer workout where I could just keep moving. I wasn’t rushing anything, but kept everything unbroken. Finished 7 rounds plus 3 dips and 6 deadlifts. Walked about 400m after.

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Managed to get 14-13-13-14-13-13-13-14 on the reps.

Finished up with Crossover Symmetry Iron Scap (blue/purple).

At night I did DDP YRG Below the Belt.

Morning Air Dyne

Golfed with a buddy yesterday, so took a rest day.

Conditioning

Did 20 minutes on the Air Dyne at about 9am. RPM was steady at an average of 72. Never saw a number lower than 69 or higher than 74. Totaled 520 calories and 11.41km. Felt good!

Went to Survival Fitness at 8pm for open gym and worked out with Brent.

Warm-up

  • 300m Run
  • 2 Rounds
    • “Cindy” round (strict and quality reps)
    • 3/3 Turkish Get-ups (35# KB)

Strength

Super Squats! I warmed up with 8 @ 45#, 5 @ 135#, 3 @ 185#, and 3 @ 215#. Then I used 245# for the set of 20, up 20# since starting 2 weeks ago. That first week was definitely the hardest though. Really taxing today on the breathing. A couple of hours later I’m feeling tight in my lower back and my neck.

Then I did 3 sets of 20 pullovers with a 60# DB to stretch out the ribs, with the added benefit of working on my chest.

WOD

3 Rounds

  • 10 Ring Push-ups
  • 10 T2B
  • 10 Weighted Step-ups (24″ box, 45# DBs)

Originally planned for 5 rounds, but decided to keep it shorter after the super squats which are pretty taxing. Right before we upped to 20 step-ups too, but as soon as we got into them, I quickly made the executive decision that was a bad idea because of the big box. I finished in 4:59. Was able to do all of the push-ups and T2B unbroken, but had to break up the 2nd set of step-ups into 6-4 because of grip, but then powered through the last round. Could barely squeeze my water bottle after.

Hungover

Went out last night with the Survival Fitness crew last night, so didn’t get very good sleep and things are a little foggy today. Went in to the noon class, which only had 3 people, compared to 20 that went to the 11am.

Warm-up

  • 10-9-8-7-6-5-4-3-2-1 Weighted Step-ups (95# – front rack)
  • 20-18-16-14-12-10-8-6-4-2 Floor Wipers (95#)

Nice little workout right there in the warm-up.

WOD

20-15-10-5

  • Curtis Ps (95# – hang squat clean, 2 lunges, press)
  • K2E

Those Curtis Ps are brutal. I started off with 5 in a row, but then went 2 or 3 at a time with a couple of singles. I was pretty out of it, so took the opportunity to really concentrate on my squat clean and push jerk techniques. I broke the set of 20 K2E into 15 and 5, then did the other sets unbroken. Got a good workout, but didn’t really push it today. Finished in 27:41.

Front Squats with OLY Shoes

I didn’t sleep very well last night. Was actually up, rolling around in bed at 5:20 and thought about going to the 5:45am class. That didn’t happen though so I went to the 9am. My lower abs have a weird soreness that I can’t really explain. I’m pretty sure it’s from over an hour of back tuck progressions and attempts.

Strength

Front Squats 5×5

It’s been a long time since I front squatted heavy. My 1RM is 215# and it was set way back in May. Since the number was so old I figure I must have improved quite a bit, which made me go higher than I should have in my last set. I’ll know for next weeks sets of 3 though. Here are my warm-up and working sets:

  • 7 @ 45#
  • 7 @ 95#
  • 5 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 195#
  • 2 @ 215#

I probably could have fought for the 3rd rep on the last set, but I gave in too easily and bailed on the weight. I knew it wasn’t going to a 4th or 5th rep, that’s for sure. Next week I’ll hit that 215# for 3 reps easily. This was the first time wearing Olympic lifting shoes and they felt good with the squats.

Accessory

4 rounds

  • 12 Weighted Step-ups (18″)
  • 30s Rest
  • 45s Plank
  • 30s Rest

For the first 2 sets I held 45# DBs and then used 53# KBs for the last 2 sets.

WOD #1

In 10:00…

  • 21-15-9
    • Thrusters (75#)
    • Burpees
  • AMRAP: 150m Run

This was sort of a new format. The 21-15-9 portion was like a buy-in for the runs. I did all of the burpees unbroken, as well as rounds of 21 and 9 thrusters. In the round of 15 I broke it down into sets of 8 and 7. I finished that first part in about 6:05 and then got through 5 runs with about 10 seconds left on the clock.

Finisher

Wall Facing Hand Stands

Yesterday at Gym Jesters they showed us a way to walk up the wall while facing it. The goal is to get your face, chest, hips, and feet all touching the wall. This works on the hollow body position, which is the foundation of most gymnastics movements. I could really tell a difference in how this felt compared to kicking up the a handstand hold and not facing the wall.

WOD #2

After mowing the lawn I was in the mood for another workout. With the Every Second Counts competition coming up in less than 3 weeks it’s time to start working on the movements in the WODs. One of them is a 95# “Grace” so I want to work on heavier stuff.

10:00 EMOTM

  • 3 Clean & Jerks (135#)

This felt good. I getting them done in about 25 seconds each round. I’m unable to cycle them, so it wastes quite a bit of time when I have to drop the bar from overhead and get it steady again before doing the next rep. In the final minute I did 6 reps instead of 3 and finished with a few seconds to spare. Total of 33 Clean and Jerks in 10 minutes.