Got a mid-day break and headed into the garage. Warmed up with 3x: 10 push-ups, 10 hollow rocks, 10 squats. My knee still feels a little chuffed so I’m staying away from heavy squats for a few more days.
Split Jerk:
- 135lb x 3
- 165lb x 2
- 185lb x 1
- 205lb x 1
- 225lb x 1 (PR)
Benchmarked it. This felt alright and I’m sure I have more in me. Focusing on a slow dip and a fast drive really helps with the bar speed. Gonna keep working this and see how heavy I can go.
WOD:
- 15 Burpees
- 10 Knees-to-Elbows (strict)
Repeat 5x. Went untimed since I can’t kip in the garage and had to do em strict.
Back in the garage for the first time since little conky was born. I’ve been keeping up with the Pavel pull-up program but this was my first real workout.
EMOTM:
- 5 Deadlifts, 225lb (odd minutes)
- 5 Ring dips (even minutes)
Add one rep after every round, go until failure. I crapped out on the set of 12 dips. All dips were easy peasy and unbroken through the round of 10, then they got tough. Deadlifts were unbroken until the last set (when I didn’t really have time to recover/reset after the dips). So much for easing back into things.
I’ve been hurting lately and trying to rest up a bit. My left knee hurts when I squat or run and my left shoulder hurts when I press. So what does that leave?
21, 15, 9:
- Ring dips
- Push-ups
- Hollow rocks
Untimed but gotDAMN those push-ups were tough after the dips. Also started Pavel’s pull-up program and did 8, 7, 6, 5, 4 at lunch.
Another late night in the old car hole. Warmed up with 3 rounds of 5 pull-ups, 10 push-ups, 15 squats, then some hip openers and shoulder dislocates. Inspired by the recently announced regional workouts for the CF games, I wanted to benchmark my OHS 3RM.
Overhead Squat:
- 45lb x 5 x 2
- 95lb x 5
- 135lb x 3
- 155lb x 1
- 175lb x 1
- 185lb x 3
I was shimmying and shuffling around trying to get settled before I started, but the weight felt totally manageable. I watched the Again Faster Mic’d Instructor video on Overhead Squats before my session and sort of had an epiphany about the jerk based on something Gilson said - don’t rush the dip before the jerk. I can’t wait to try practicing and benchmarking some jerks with my newfound knowledge. No time for anything else tonight.
Late night squat therapy. Warmed up with 3x: 16 thrusters, 8 strict chin-ups, 8 ring dips and then some hip openers.
Back Squat:
- 45lb x 5 x 2
- 135lb x 5
- 225lb x 3
- 275lb x 2
- 295lb x 5 x 3
Called it a night after the squats because it was way too late for power cleans and the other stuff I had on the menu. It was one of those days when I felt creaky and wanted to bag the workout but I made myself do it anyway. None of the squats felt great, but I’m glad I did them. We live to squat another day.
Mid-day Sunday workout in the garage. CFSBK: 3x of 10 pull-ups, 15 hollow rocks, 15 OHS. Then some hip openers before lifting.
Back Squat:
- 45lb x 5 x 2
- 135lb x 5
- 225lb x 3
- 275lb x 2
- 315lb x 1
- 325lb x 1
- 335lb x 1
- 292.5lb x 5 x 3
Deadlift:
- 135lb x 5
- 225lb x 5
- 295lb x 3
- 345lb x 2
- 385lb x 5
Over-warmed up for squats again today. I sat out the presses since the shoulder didn’t feel great during my warm-up sets. Since I’m no longer lifting under the watchful eyes of the awesome coaches at CFSBK, I shot some video of my lifts today. My knees are coming forward on the descent of the squat and my depth is borer-line. My shoulders and upper back are also getting soft on the deads. I’ll need to continue to work on these things as I go and I think video spot-checks are a good way to keep me honest. Cooled down with a tour of Maplewood and the surrounding towns on the general. Hills are rough without gears, honey.
Another night time lifting session in the garage. Did some foam rolling and hip openers before warming up with 3x: 15 thrusters, 15 hollow rocks, 15 ring rows.
Back Squat:
- 45lb x 5 x 2
- 135lb x 5
- 225lb x 3
- 275lb x 2
- 290lb x 5 x 3
Bent-Over Row:
- 95lb x 5
- 115lb x 5
- 135lb x 5 x 3
Didn’t have time for the over warm-up, so I under warmed-up instead. I think I’ll stick to the OWU once per week. Squats felt good throughout. Rows were easy peasy at this weight. Sat out the overhead movement to rest my shoulder a bit.
I had my playlist on random and got to squat to Steely Dan and other non-agressive tunes. It was nice. Finished with max double unders in the length of whatever song came on next. It was Don’t Leave Me by Blackstreet, which is an awful song to do anything to. It was about 5 minutes long and I knocked out 325 DUs.
Late night in the garage aka Castle Greyskull. Some light DROMS and then a warmup of 3x: 12 ring rows, 12 pushups, 12 squats, 12 leg swings/leg.
Overhead Squats:
- 45lb x 5
- 75lb x 5
- 95lb x 5
- 115lb x 5
- 135lb x 5
- 155lb x 5
Benchmarked my OHS 5RM but I’m sure I have more in me. Just wanted to feel these out to get a sense of where I should be for when I really test it. When I do, I won’t do sets of 5 all the way up!
AMRAP 10 min:
Score: 4 rounds + 20 push, 6 pull. I expected I’d get 5 full rounds but everything broke down. Finished the first set unbroken in under a minute. My pull-ups are slowly returning. I have the power!
Worked from home today so I got a mid-day lifting break. Borrowed the standardized warmup from my friends at CFSBK: 3x of 10 pull-ups, 15 hollow rocks, 15 OHS. Then some hip openers before lifting.
Back Squat:
- 45lb x 5 x 2
- 135lb x 5
- 225lb x 3
- 275lb x 2
- 305lb x 1
- 325lb x 1
- 287.5lb x 5 x 3
Floor Press:
- 135lb x 5
- 165lb x 5
- 180lb x 5 x 3
Power Clean:
Tried over-warming up for squats today. The idear is to destroy any mental apprehension with heavier weights by working up to a moderately heavy single before the work sets. They all felt fine today and they sure do make the work sets feel easier. Took a bit of time though. Everything else was uneventful. I’ll keep trying this strategy a bit to see how it shakes out.
The conditions of conquest are always easy. We have but to toil awhile, endure awhile, believe always, and never turn back.”
—Marcus Annaeus Seneca (via
bnchmrk)
Mid-day lifting session while the little one napped. Warmed up with 3x: 10 pull-ups, 8 ring dips, 10 hollow rocks. Some hip openers, then to the bar.
Back Squat:
Press:
Deadlift:
I decided to do smaller increments on the back squat so I get more practice and a bit more time before shit gets real. They felt fine today. The presses were not so great. There’s definitely something going on with my left shoulder that I only notice when I go overhead. I may have to rest it for a bit. Deadlifts were fine but I think I started a bit too heavy because shit is gonna get real with them very soon. Rode around town on the general to cool down.
Tackled the hill right up my block for some late night sprints. I’d estimate it at 100-150m but who knows.
I walked down after each sprint. After the 3rd run I thought ‘oh, these aren’t so bad - maybe I’ll do 15.’ After the 8th, I realized that 10 would be plenty. And it was. Jogged around a bit too cool down.
Evening session in Castle Greyskull. Warmed up with 3x: 10 ring rows, 10 pushups, 10 situps. Some hip openers, then back to the program.
Back Squat:
BTN Press:
Squats felt good. Did some more warmup sets since I was slow to get going last time. My left shoulder felt fucked during the press warmups, so I canned it. Then I got interrupted so I had to call it quits early. At least I got my squats in.
