8pm class with coach Noah. After some DROMs and intros, we got right into the standardized warmups. Today was WU2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x, then spent some time on Starrett’s pre-squat hip openers.
Squats:
- 5 x 205lb
- 5 x 240lb
- 9 x 270lb*
Everything felt great today. Those hip openers really helped because I was feeling like crud before class and wasn’t anticipating a strong showing. On my rep-out, the first 5 were actually pretty rough but then I got in a groove and banged out the last 4.
WOD:
- 50 DB Squat Cleans (40lb), using a 45 sec work / 15 sec rest interval
Time: 4:24. Exactly one minute faster than when I did this last year. Got 14 in the first round and kept chugging along. I did full squat cleans (touched the floor at the bottom of every rep) even though they were Rxed as hang squat cleans. Felt good.
Did a short version of Nick’s rowing warmup today and then some group DROMs and the lovely pre-squat hip opener that I’ve been doing every day.
Squat:
- 5 x 235lb
- 3 x 265lb
- 4 x 295lb*
The rep-out felt pretty weak today. I actually failed on the 5th rep and had to bail, so I know there wasn’t any more in the tank.
DB Fran - 21, 15, 9:
Time: 4:10. Got the first sets unbroken and then had to partition the second 8/7. Last set of pullups was also partitioned 6/3. Too much rest. Should’ve been around 3:30, I think.
With the 8pmers at the gym tonight. Warmed up with some DROMS and a run around the block, followed by warmup 1:
- 15 sec L-sit (rings)
- 10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
- 10 Games-standard Pushups
- 5 Strict pullups to 10 Kipping pullups
Repeat 2x (this got cut short)
Squat:
- 3 x 215lb
- 3 x 250lb
- 7 x 280lb*
The last set was a rep-out. It felt alright. I could have battled out another rep or two but it didn’t seem worth it.
WOD - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Time: 3:31. No real rest in there, I just tried to keep a steady, safe pace on the DLs so I wouldn’t throw my back out of whack. Happy with my overall positioning, though I did get soft a few times.
Good morning with the 6am crew today. Started with DROMS and warmup 2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x. Got everything but the last set of OLS.
Squats:
- 5 x 200lb
- 5 x 235lb
- 9 x 265lb*
Since I hit all my reps for the last 3 weeks, I upped my estimated max 10lb to 345 and recalculated my work sets based on that. Felt pretty good. Was gunning for 10 on my rep out (which is what I got last time with 255).
WOD:
- Power Cleans (185lb) x 20 sec (4, 4, 4, 4, 4, 4, 4, 4)
Repeat 8x, resting 40 sec between rounds.
Score: 32. This felt like the right weight - it was heavy but I was able to keep moving in every set. Can’t imagine getting more than 4 reps unless I controlled the weight down each time (I just dropped it). My collarbone took a real beating, honey.
Squat day, baby! Started with some light foam rolling and then right into warmup 2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x.
Squats:
- 5 x 225lb
- 3 x 255lb
- 7 x 285lb*
Last set was a rep-out. I gave up on the prescribed warmup sets (too much math) and just did 2 sets with the empty bar, then 135, and 185. Nice round numbers. Squats felt really good today. Maybe I should’ve fought for another rep or two on the last set, but it felt solid.
Partner Chipper WOD:
- 75 Shoulder-to-overhead (165lb)
- 100 Power Cleans (165lb)
- 125 Pushups
Time: 15:30. Worked with Allen and Isaac and ended up not quite pulling (pushing?) my share of the weight. The first few sets of the push jerk were 5 reps, as planned, the last few were 3 reps. Power cleans were strong - hit sets of 5 throughout and then a set of 10 to close it out. Pushups were 20, 10, 5.
New warmups, y’all! These even have modifications geared toward more competitive athletes. Warmup 1 for the first time:
- 15 sec L-sit (rings)
- 10 Muscle Snatch to OHS (2 sec pause at bottom) with PVC
- 10 Games-standard Pushups
- 5 Strict pullups to 10 Toes-to-bar
Repeat 3x 2x. Started late and ran out of time. Not sure about going right from those TTB to the L-sits - might make more sense to try kipping pullups on top of strict pullups. I should have used an empty barbell instead of a PVC too.
Squats:
- 5 x 120lb
- 5 x 150lb
- 3 x 180lb
- 3 x 210lb
- 3 x 240lb
- 8 x 270lb*
First three sets were warmup sets. Second Wendler squat exposure. Felt pretty good today. Then onto the WOD.
12 min AMRAP, resting 1:07 between sets:
- 3 Man-Makers (35lb)
- 5 Box Jumps
- 7 Ball Slams (30lb)
Score: 6 rounds. The first round took me 1:07, so I used that as my rest throughout. Finished subsequent rounds in 1:00, so I should have just made it easier on myself and rested 1 min. Really liked this since it was short, explosive, and with built in rest so I could go max intensity each round.
Today was the first day of the new Wendler 5/3/1 squat cycle, which is exciting. Started with warmup 1:
- 20 Hollow rocks
- 15 Squats
- 10 Pushups
- 10 Strict pullups
Repeat 3x
Squats:
- 5 x 120lb
- 5 x 155lb
- 3 x 185lb
- 5 x 195lb
- 5 x 225lb
- 10 x 255lb*
First three sets were warmup sets. All numbers were calculated using a handy 5/3/1 iphone app and based off of a 335lb 1RM (which is the heaviest I’ve squatted recently). That last set is a rep-out. I was shooting for more reps, but it felt heavy today. Then onto the WOD.
8 min AMRAP:
- 10 Pushups
- 15 Pullups
- 20 KB Swings (53lb)
Score: 3 rounds + 15 pullups. The pullup / KB swing combo always wears on my hands so I put the brakes on a bit to make sure I didn’t rip anything. Still a tough little workout.
Hopped on the rower for 3 easy minutes before class and then went through the day’s warmup with the class: skipping rope, bird-dogs, and basic mobility work. Then we warmed up our back squats to set up a 10RM (estimated at 75% of 1RM):
Back Squat:
This was a good weight for me. It was tough but I didn’t really have to battle any reps out. My bar position felt good throughout too, which is always a struggle on these long sets.
21, 15, 9:
Time: 3:50. This was about 1 minute faster than the last time I tried this. The main difference was that I hit all pullups unbroken this time (last time I was nursing some ripped calluses) so it felt much better.
6am Wednesday class with coach Josh. Did some group warmups with jump rope and hollow holds, then onto warmup 2:
- 16 Reverse Weighted Lunges (35lb)
- 12 Single Arm DB Press (35lb)
- 12 Ring Rows
Repeat 3x
Worked some of the ring rows with the false grip as per Josh’s suggestion. Good idear.
Back Squats:
Was gunning for 275, but my back just didn’t feel right during the warmup sets so I cooled it off and went light and focused on form. Hopefully a few more days of rest is all I need. Did some foam rolling on the t-spine for accessory work, which really helped. Need to do more of this at home.
Nice early 6am class with the morning crew. Started with warmup 2 today:
- 16 Reverse Weighted Lunges (30lb)
- 12 Single Arm DB Press (30lb)
- 12 Ring Rows
Repeat 3x
Back Squats:
I borrowed some weightlifting shoes and felt really solid today. Didn’t have to worry about my feet at all, so the only cue I had to focus on was knees out. Will pick up a pair for sure.
The accessory WOD was the same as last week. 3 rounds, NFT:
- 10 Romanian Deadlifts (135lb)
- 10 Paloff Press each side w/band
Early morning class again. Pre-warmup was 21, 15, 9 wall balls with a 130m med ball carry run after each round. Then, warmup 1:
- 20 Hollow Rocks
- 15 Squats
- 10 Pushups
- 10 Strict Pullups
Repeat 2x (short on time)
Back Squats:
Tougher than I expected today. I need more squatting in my life.
The accessory WOD was 3 rounds, NFT:
- 10 Romanian Deadlifts (135lb)
- 10 Paloff Press each side w/band
RDLs felt good, the band presses are some sort of anti-rotational training and were harder than they looked. Nice accessory work to close out the morning.
Noon class on this fine, autumnal Saturday. Kicked things off with warm up 2:
- 30 sec Front/Supine Plank (alternate each round)
- 10 Reverse Lunges / Leg
- 10 Ring Rows
Repeat 3x
Back Squats:
Had a few reps that were borderline depth on the first couple of sets, but I felt like I settled down and felt solid by the last two sets.
The accessory WOD was 3 rounds, NFT:
- 30 sec handstand hold
- 30 sec L-sit hold
- 5 pistols/leg
Handstand holds were unbroken and felt good. First l-sit was unbroken, second was split in 3, last set was split in 2. It’s been a while since I’ve done any one-legged squats and they felt wonky. I held a 25lb plate for the last set for some extra stability and they felt best of all.
Jogged to the 6am class and then did a 400m group run to pre-warm up. Also worked some hip stuff since I knew I’d be squatting.
Warm up 2:
- 30 sec Front/Supine Plank (alternate each round)
- 10 Reverse Lunges / Leg
- 10 Ring Rows
Repeat 3x
Back Squats:
I thought I made a 5lb jump from the ast heavy squat, but it was actually 10. The first two sets felt kinda wonky, the third was ok, but he last two sets felt really clean. I was getting good depth, keeping my knees out, and keeping my core tight throughout. KNEES OUT!
No time for the accessory work today. Hey, I’m a deliberate squatter.
Worked from home, so got a lunch break workout in today with Shane and the noon crew.
Warm up 2:
- 30 sec Front/Supine Plank (alternate each round)
- 10 Reverse Lunges / Leg
- 10 Ring Rows
Repeat 3x
Back Squats:
Double Half Jackie:
- Row 500m
- 25 Thrusters (45lb)
- 15 Pullups
Repeat 2x
Time: 9:16. About 90 seconds slower than my plain old Jackie time! I went out way too hard on the first row (1:30) and was totally gassed for the remainder. Pretty dumb. Squats were pretty easy.
Jogged to the box, then did a light 500m row before the official warmup.
Warm up 2:
- 30 sec Front/Supine Plank (alternate each round)
- 10 Reverse Lunges / Leg
- 10 Ring Rows
Repeat 3x
Back Squats:
NFT circuit after that:
- 15 Strict Toes-to-bar
- 15 Single Leg Romanian Deadlift / leg (1.5pood)
Those squats were harder than they should have been. Need to get better acquainted with the bottom position so I can get that bounce out of the hole.
