Density Training: Pushups
Getting back on track with improving my pushups. Goal is to get 80 in a row:
- 13 x 12 reps (+4)
Total of 160 pushups in 13 minutes. Started splitting em up into 6/6 after the 7th set. Not too bad.
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CFSB Day 156
Warmed up with an easy 3 min on the rower followed by some DROMS with the class. Then we did a mini barbell complex of deadlift, hang power clean, push press. After that we spent 20 minutes working up to a heavy single rack jerk.
Rack Jerk:
- 3 x 135lb
- 3 x 155lb
- 1 x 175lb
- 1 x 195lb
- 1 x 205lb *FAIL*
- 1 x 205lb (PR)
First time I’ve ever got more than 200lb overhead but I had way more in me. I wore my weightlifting shoes and felt very stable today, just ran out of time.
Grace:
- 30 Clean & Jerks (135lb)
Time: 2:46 (PR). This is a 9 second improvement from the last time I did Grace. My strategy was to just go hard with no pacing. I didn’t bail at all on the first 10 and they were pretty quick (~30 sec) but then I started dropping the bar after every rep and it really slowed me down. Also took a 5 sec breather somewhere in the middle that I wish I could get back.
CFSB Day 152
Today marked the start of back-off week, with programming designed for lower intensity skill work. Rowed an easy 2 minutes then jumped into standardized warmup 1:
- 20 Hollow rocks
- 15 Squats
- 10 Pushups
- 10 Strict pullups
Repeat 3x
Then we did some ring work. Started with a few simple inversions, then did a few skin the cats, then progressed on those a bit to try incorporating linked reps and L-sit hold in the front position. Challenging.
20 min AMRAP:
- 30 sec Handstand hold
- 10 Reverse lunge dislocates
- 5 Forward rolls
- 5 Toes to bar (strict)
We weren’t doing this for a score, but I finished 5 rounds. Most fun part was doing forward roll / dives over an obstacle during the last 2 rounds.
Sprints and Pushups
Cold, night workout on the turf field at Washington Park. Crossed paths with a kindred spirit doing some sprints, which was cool. Started with my old standby, the official TWBS warmup:
- 15 Burpees
- 15 sec Samson Stretch (each side)
Repeat 3x, then:
- 20 Pushups
- Sprint 100m
- Walk back to start
Repeat 5x, not for time. Low sweat index due to the cold, but I came pretty close to puking. Note: on cheat days, do intense workouts before crap.
CFSB Day 148
I’m not cleared to do anything as intense as the Crossfit Total, which was happening today, so I went in for coach Nick’s rowing workshop instead. I’d really like to improve my stroke and get more comfortable on the erg, so these should be great.
Today we focused on the recovery portion of the stroke. We warmed up with a 500m row, which I finished in 1:40, nice and easy. Then we did some light KB RDLs really slowly to stretch the hamstrings and feel the stretch reflex and moved onto the rower to transfer the same movement onto the rower. We focused on keeping the quads engaged (knees locked) during the initial recovery and paused there to feel the stretch. We paid attention to the back position too, making sure it stayed tight and all that. Then we did a drill to practice the stretch reflex at the very bottom of the stroke and reinforced how to make it effortless and smooth. After all that, we had to row an 8:00 piece with a stroke rate of 16s/m, which is really slow. It was tough to keep it that low and I averaged 17s/m for 2018m.
Really happy to learn these drills and tips for keeping the movement efficient and powerful. Look out, Zach.
Density Training: Pushups
Night-time pushup session at home.
- 10 x 16 reps
Total of 160 pushups in 11 minutes. I didn’t even attempt to hit any sets unbroken and went for 8 reps every 30 seconds. The last three minutes or so were 4 reps every 15 seconds. This was tough, but I got it done.
Rainy Day Workout
In the basement on this rainy morning:
10, 8, 6, 4, 2:
- Handstand Pushups*
- Pullups
Time: 7:59. Was originally planning on doing 21, 15, 9 to mimic the rep scheme of Fran/Diane, but my HSPUs died too quick so I improvised. After the first round I had to scale them down to pike pushups. Not sure if it’s fatigue from last night’s pushups or what, but I just didn’t have em today.
As penance for such a shitty performance: 50 burpees for time in the rain. Finished in 2:23.
Density Training: Pushups
Third exposure to density training working towards 80 in a row:
- 13 x 12 reps (+4)
Total of 160 pushups in 13 minutes. Much, much tougher than the last time. I had to partition the pushups about halfway through, but still didn’t have any trouble finishing each set in the 60 second interval.
Core Workout
Another quiet home workout:
- 5 Standing Wheel Rollouts
- 5 Kneeling Wheel Rollouts
- 30 sec Front/Supine Plank (alternate each round)
Repeat 4x
Then 50, 40, 30, 20, 10 situps.
Density Training: Pushups
Back at density training for pushups. I’m shooting to get 80 in a set, so the magic number is 160. Every minute on the minute:
- 16 x 10 reps
Total of 160 pushups in 16 minutes. This was a big jump from last time and much harder. All sets were still unbroken, but it was tough. I’ll stick to my original plan and see if I can keep this up without failure. You’re really only supposed to move on once it’s easy, so we’ll see how quickly I stall.
Density Training: Pushups
Using the principles of density training to increase my pushup numbers. I’m shooting to get 80 in a set, so the magic number is 160. Every minute on the minute:
- 20 x 8 reps
Total of 160 pushups in 20 minutes. This wasn’t too challenging. Next time 16 sets of 10.
Quick Home Workout
As part of my September goals, did a quick little ditty at home this evening:
- 5 Standing Wheel Rollouts
- 20 Pike Pushups
- 20 Squats
Repeat 5x
Not for time, just to do something.
Tempodrom Workout
Finally had a nice sunny morning in Berlin, so I headed outside to the Tempodrom, right outside my hotel for a stair-based workout:
- Sprint up stairs
- 10 Pushups
Repeat 10x
Not for time. This wasn’t nearly as hard as I hoped it would be.
CFSB Day 61
Did the standard coach Jeremy warmup followed by some light rope skippin to get blood pumping. Rack Pulls
- 3 x 3 x 415lb
This was supposed to be at 100% deadlift 1RM weight. My positioning still needs a lot of work - especially getting the scaps back and the back set before I start.
WOD:
- 10 Deadlifts @ 275
- 10 Burpees
Repeat 3x Time: 2:56. Chasing Ryan on this one and he blew my doors off. Had to partition the second and third set of deadlifts. Should’ve gotten the second set unbroken. Burpees were quick.
Kung Fu class
Got in late, so jumped right into some technique work with the crew. We drilled some hand techniques and then paired off and worked em with partners. Didn’t have time to stick around afterwards. Alors.
