Saw this one over at Judd’s blog, and it seemed like a good workout to do at home in between bouts of travel preparations.
4 rounds for time of:
30 Air Squats (scaled to 20)
30 Sit ups (scaled to 20)
180m Run
Finished this up in 8:19 with a nasty stitch in my side. Scaling turned out to be a good idea: I probably could’ve done the 30 squats, but 20 sit-ups and that amount of running seemed just about right.
I wish I could blame the heat.
Deadlifts
355 x 3
320 x 4
285 x 5
These went really, well, actually. 355 is my 3RM, and while bringing it up was tough, it happened. When things got really rough, though, was when I went for a run.
800m run – 4:16
I’d wanted to do 2-3 400m runs, but there was construction equipment all over my 400m route. So I did the 800m, and got the above, crappy time. Like I said, I wish I could blame the heat, but I really can’t bring myself to.
An old favorite, with a twist: this time the back squats got a reverse pyramid, and the shoulder press was the linear progression.
Back squat
215 x 5
195 x 6
175 x 7
Apparently, my back squats are, well, back. This was supposed to be a 3-4-5 pyramid, but once I got five reps in on the first set I knew I needed to keep pushing it. Very pleased with how this went.
Shoulder press
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
And the linear progression of recovery keeps on rolling. I like how doing the lighter weights has let me focus on keeping my neck aligned correctly as I move my head out of the way of the bar. I’m hoping this work will help prevent further injury to some extent.
Posted in WODs
Tagged back squats, linear progression, overhead, reverse pyramid, shoulder press, squats
Another day when I didn’t have much time. But I still managed to leave the gym feeling like my ass had been kicked.
Power cleans x 2, on the minute for 10 minutes
I did the first round at 145lbs, like last time, and it simply was not working. Too hot in Teagle? Too long since I’ve done the exercise? Dunno. But I bumped it down to 135 for the next nine minutes, and still felt beaten down at the end.
Which is probably the point, I suppose.
Damn, it feels good to do a deadlift.
Deadlift
350 x 3
315 x 4
280 x 5
First reverse pyramid for the deadlift in a little while, and it went well: my first set was just five pounds short of my 3RM.
AMRAP in 10 minutes of:
10 dumbbell hang squat cleans (25lb dumbbells)
10 kipping pull-ups
10 jumping lunges
Not sure my kipping was great on these, and the pull-ups were definitely the hardest part. Got through five full rounds, plus three more DB cleans.
Posted in WODs
Tagged deadlifts, dumbbell hang cleans, jumping lunges, kipping pull-ups, pull-ups, reverse pyramid
Didn’t have much time at the gym today, so I just kept the shoulder press linear progression moving along.
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
No problems, no strains. All good.
Why do so many great means of training pull-ups have such terrible, terrible names?
In any case: my legs hurt like hell today, but I wanted to do four days of work this week, to celebrate coming back from my annoying injury. Since I was gonna be home most of the day, “greasing the groove” seemed the way to go.
For those of you unfamiliar with the term — and currently looking at me askance — it refers to doing lots of sets of an exercise over a long period of time. For pull-ups, it usually means I do a set of five every twenty minutes or so until I’ve done twenty total sets.
It went well, and was a good way to end the week. Terrible, terrible name, though.
My legs did not thank me for today.
Front squats
135 x 5
145 x 5
155 x 3
165 x 3
175 x 3
Wish I’d checked this blog more thoroughly before I went in; I’d have tried to end up at 185, my current 3RM. But I wasn’t done.
30-20-10 of:
Kettlebell swings
Box jumps
I used a 52.5lb dumbbell for the swings, and a stack of five red 45lb bumper plates for the jumps. Finished up in 5:40.
Checked in with my physical therapist, and all was well. So I decided to give shoulder press another go.
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
This was a very light weight, by choice: last time I tried to do a 5×5 with a “light weight”, I messed up my shoulder and neck again. No problems today, and it definitely felt like work, even if it wasn’t strenuous work. I think I’ll use this as a starting point for a linear progression, see if that gets things back on track.
Then I moved around a bit:
400m run – 1:43
500m row – 2:06
Not great, not terrible: the run was 13 seconds shy of my PR, but 4 seconds faster than last week; the row was 10 seconds shy of the PR. But at least I didn’t do myself an injury.
Posted in WODs
Tagged 400m run, 500m row, linear progression, overhead, rowing, running, shoulder press
Shoulder keeps feeling better and better; let’s see if I can get through a full workout week.
Deadlift
225 x 3
250 x 3
275 x 3
300 x 3
325 x 3
First time I’ve done deadlifts outside of a reverse pyramid in a while. Went light, just in case my shoulder felt gitchy. It didn’t. So I did me a metcon:
3 rounds of 2 minutes on/30 seconds off, AMRAP in each round:
10 push-ups
20 sit-ups
30 single-unders
First round, I got through a full round plus 10 push-ups and 18 sit-ups; second, full round plus 10 push-ups and 6 sit-ups; final round, full round plus 10 push-ups and a single, lonely sit-up. Not bad for a first metcon back; the sit-ups were, as usual, the hardest part for me.
