AM
10 sets:
500m row @2:10.0-2:10.9 for all sets
2:00 walk rest (5:00 between sets 5&6)
PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
50 double unders- goal is always unbroken
:30/side 1-leg balancing
+
30:00 easy:
200m row
200m jog 0.3 on the assault bike
200m ski erg
:30 dip support on rings (thumbs pointed forward)
:15/side passive hang from fat bar
:30 bear crawl- alternate forward & backward set to set
+
Crossover Symmetry recovery
AM
2:08.9
2:09.3
2:09.3
2:09.5
2:09.8
2:09.7
2:09.5
2:09.8
2:09.6
2:09.5
PM
complete
+
complete
+
complete
Today was fun, a lot of people came in earlier than normal so there was a good energy in the gym.
Longest handstand hold today was :19. This is slowly getting better.
I really liked the 30:00 workout and felt great the whole time. Breathing was good and I enjoyed all these movements. Got rained out for the run so I had to sub assault bike. The dip support was tough, I was able to do it unbroken on the first round but had to break it up :15/:15 each time after that. Also I figured out I prefer the passive hang from the fat bar as opposed to the normal bar.
A1. Front squat, 5-5-5-5, 22x1; :60 rest
A2. Weighted false grip ring pull up, 2-2-2-2, 21x1; :60 rest
B. Close-grip bench press, 5-5-5, 20x1, no pause @chest; 2:00 rest
+
15:00 @90%
5 CTB pull ups
10 thrusters, 35
5 CTB pull ups
15m stone carry, small stone
5 CTB pull ups
15 assault bike calories
+
Crossover Symmetry recovery
A1. 145-155-165-175
A2. BW-BW-5-10
B. 95-105-115
+
3 rounds + 6 calories
+
complete
It took awhile to get warm for front squats, (I've really been slacking with ROM WOD lately) but they weren't too bad.
False grip pull ups were weird at first, I can't believe I used to actually do muscle ups in a false grip. This is tough on the wrists. Like, how did I even kip with a false-grip?! This blows my mind. I did the first two sets at just body weight to make sure I was doing them correctly, then I added some weight for the last two sets. I can't imagine even doing a strict muscle up, it seems so hard.
Bench press was okay, I got a really weird stomach ache while I was doing this.
I really enjoyed the 15:00 piece. CTB pull ups were off today, they didn't feel smooth at all. They were choppy and clunky. Everything else was good. Overall I thought I did a good job of moving at a steady pace for the whole 15 minutes, there weren't really any breaks except to chalk my hands.
Long, unplugged hike
DNS
I was planning on going hiking later in the afternoon but it looked like it was going to rain so I decided against it. I mowed the lawn for an hour, does that count as active recovery?
A. 1 power clean + 2 hang power cleans, build to a tough set
B. Strict handstand push ups, 5x max (-2), begin a set every :90
+
Partner work TBD- probably row, wall balls, double unders
+
Bis, tris, and abs of choice
A. 200
B. 7-7-6-6-6 (completed after partner workout)
+
10 rounds complete w/Josh
+
complete
Today was MUCH better than yesterday.
I'm SO HAPPY I hit 200 on that complex, especially because last week I struggled to hit 185. It wasn't too difficult, I'm curious to see if I could hit 205 on this.
I did the strict handstand push ups after the partner workout (the class was getting ready to go and Josh needed a partner). I probably could have done a few more if I was totally fresh but I guess these numbers aren't too bad.
I really enjoyed the partner workout, this was my favorite one we've done so far. I liked how the partners switched movements, that was really cool. All double unders and wall balls unbroken, breathing felt great the whole time. I always enjoy partnering with Josh, he's a cool dude and he works hard.
Bis and tris were better this week, I did some hammer curls with Josh, ab wheel roll outs, and hollow rocks.
AM
30:00 bike @Z1, off every 5:00 for 6 alternating DB snatches @40
PM
A. Snatch pulls, 5x1 @185; :90 rest
B. Back squat, 6-6-6, 40x1; 3:00 rest
C. Weighted strict supinated CTB pull ups, build to a heavy double
+
AMRAP in 10:00
max muscle ups, 200m run every time you come off the rings
+
3 rounds for time:
300m row
200 ski erg
AM
complete
PM
A. complete
B. 185-195-205
C. complete w/45# @145 BW
+
24 muscle ups
+
7:15
Merrrrrrrr.
Today started off pretty well, snatch pulls and back squats were feeling good. Definitely happy to be done with the 3030 tempo on the back squats.
I think 45# is okay for a CTB double? I kind of rushed through this because I wanted to do the muscle up workout with Conner.
Speaking of the muscle up workout, I was super disappointed with my performance on this. I was hoping to hit at least 7-9 muscle ups to start but I only got 6, the rings were swinging all over the place and I tried to steady them at the top but I had to just come down. The running started feeling bad almost immediately, my breathing was terrible and my legs were really heavy. I was going sooooo slow on the run. Muscle ups were 6/5/4/4/3/2. These were okay, Stephen said they looked fast the whole way through. I definitely should have tried to push the rest more on these though, I was standing around a lot before jumping up to the rings, especially at the end. I should have gotten closer to 30 muscle ups on this. The running did me in today.
I was also not happy with how I started the row/ski erg workout. I don't know what was going on but I rowed the first 300m SO SLOW. Like, a 2:03 pace. I was casually talking to Austin as I was rowing. I shouldn't have been doing that and I don't know why I was going about it so casually. Luckily Stephen walked in after my first row and told me I needed to get that shit down to a 1:53. I'm glad he did that. I was able to pick up the pace on the second and third row and hold between a 1:53-1:55. I think I kept the ski erg at a solid pace for all three rounds. I wish I wouldn't have done my first row so slow. I don't know what my deal was on this.
Overall not happy with how I performed today.
4-6 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg
:60 single unders
4 rounds complete
AM
3 rounds nice & smooth throughout:
10 alternating turkish get ups, 35
3 dead hang to inverted
PM
A1. Bear crawl, 3x15' forward + 15' reverse, slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep, :30 rest
B. Clean-grip deadlift, 12x2 @1RM clean, 11x1, begin a set every :60
C. Seated on floor DB shoulder press, 3x4-5, 21x1; 2:00 rest
D1. 1-arm DB row, 3x4-5/side, 20x1, :30 between sides, :30 rest
D2. Axle overhead walking lunge, 3x20m unbroken; :30 rest
D3. Front leaning rest on rings, 3x:45; :30 rest
+
25:00 assault bike @Z2, goal is 175 total calories, just 7 a minute, try to stay on that pace throughout
AM
complete
PM
A1. complete
A2. complete
B. complete @225
C. 30-35-40(3)
D1. 50-55-60
D2. complete w/80#
D3. complete
+
176 calories
Solid day!
DB shoulder press went much better than last week, I was able to move up to 40 pounds. However, I was only able to get three reps.
Axle overhead lunges were also a lot better this week, I tried picking up the pace a little bit on these.
I was really happy with the assault bike, I was only one calorie off the goal! I was keeping it at 49 RPMs the entire time and that pace felt very sustainable. This actually wasn't bad at all, I felt fine when this was over. Breathing was good and my body wasn't nearly as fatigued as last week. Success!
