Thrusters: the rerun

Same-ish workout as a week or so ago, but I felt a lot stronger today. I guess that's the point, even if the repetitiousness gets me down a bit.

Thrusters, 10 unbroken (no pauses at top or rack) x 5
1 minute rest between sets
#80, 90, 95, 100, 105
I should have pushed the weights more. This was much easier than last time.

Then 5 L pull-ups x 6, 3 minute rest. All sets unbroken except 3d (3/2).

Then 15 GH raises x 5, easy.

Schedule has been super-busy, high tide with school. Still, I need to get into synch with my teammates' training. Lately I've been picking and choosing OPT, which isn't the wisest. Tuesday things should settle down. Eating has been pretty good, though maybe I'm drinking more (black) coffee than I should be.

Handstand

HSPU to floor improving but still a mess. This morning's workout:

16 minute amrap:
-12 HSPU (I cut this to 6 after first round)
-25 abmat situps
-20 kbs, 24kg

Rounds: 4 + 1 hspu

Afterward did some muscle-up turnover drills and walked a few steps on my hands.

DBs

Single-arm DB snatch 12/arm x 3
30, 40, 45#

Single-arm DB push Press 12/arm x 3
37.5, 45, 50

Walking lunges with DBs 20 steps x 3
45, 50, 50

DB row 15/arm x 3
40, 40, 40
a little too much hip movement on that one by the end

Teamwork

Yesterday night, CFP team workout. 5 stations, can't move to the next until all athletes finish at station.

1. 30 pullups
2. 100 d-u (I subbed aerodyne 45 cals)
3. 30 push-up burpees
4. 30 ghd sit-up
5. 30 wall-ball

time: 9:54?

Interval row

ROW

m DISTANCE - % EFFORT - TIME
500 - 50 - 2:18
750 - 75 - 3:12
750 - 90 - 2:52
500 - 50 - 2:26
750 - 90 - 2:56
750 - 75 - 3:11
500 - 50 - 2:13

TOTAL DIST: 4500m
TOTAL TIME: 19:09

NOTES: Split times varied a lot within sets, although 750s were pretty consistent. A. suggested keeping strokes per minute lower. Her words: "You're thrashing yourself. That's a computer term." So I'm going to work on that on my next longish row, keeping the stroke rate down and making each stroke explosive with good recovery.

For comparison, last 5k time was 20:18. I am very eager to try a 5k soon to see if I could get it sub-20.

Snatch-Grip

Yiy. Yesterday's workout was snatch complex and then slow-descent snatch-grip deads. Killer on the hands.

First, 5 rounds of
1 hang power snatch
1 hang snatch
1 power snatch
1 snatch
weights: 85, 95, 95, 100, 100F
I failed on the last set: pressed out the power snatch, missed the full snatch. Need to drop more.

Then, rx'd was max vertical jump -- I subbed max wattage in 5 rowing strokes. 453, 463, 452 watts.

Then, 5 sets of 6 snatch-grip deadlift, 3 second descent. Brutal, really made my hands hurt.
6 x 155, 185, 195, 205, 215(4)
(last set, lost grip)

Thrusters

Thrusters, 5 sets of 10 nonstop (no pause in the rack), 1 min rest between.
10 x 75, 85, 95, 100, 105

L-pull ups, 5 x 5. All sets "broken" (dropped toes, brought back up 1x per set).

GH raises, 20 x 5 unbroken.

Devil's Tricycle

I am really chomping at the bit to get back to running, jumping, etc etc. But did not do OPT's "flight simulator" workout this morning, instead subbing intervals on the aerodyne aka Devil's Tricycle.

Besides that, did

Touch-and-go Sumo deadlift high pull (chin height)
10 x 85, 95, 105, 105, 110*
*at 110, only the first 7 were touch and go.

Then 5 x amrap of ring push-ups, 2 min rest between attempts.
15, 12, 11, 10, 11

Workout (sort of): pm

Second half of OPT's double was an amrap of sit-ups, kbs, and HSPU with hands on plates. I came into the gym so worn down that I didn't do it. Instead, worked for 45 minutes or so on HSPU skills -- singles, doubles, a triple, some negatives from 45# plates, then singles with a minute or two rest in between. This felt like the right decision. As BK said, that workout would have been "stressing an already stressed system." Went home, got to bed early, almost 8 hours sleep last night which I needed.

Workout: am

First half of another double:

4 rounds
40 UNBROKEN wallball (14#, 10' target), rest 3min
20 kips, rest 3min

Wall-balls were indeed unbroken, though I missed target x1 in 3d set, x2 in last set. First set of kips was quick and unbroken. Next sets were 17-3, unbroken, and 10-10. I am getting pretty exhausted. Rest of day: class, eating, class, workout, eating, sleep.

Part II: row, row, row, row, row

Row 1000m (time: 3:48).
Rest 3:48.
Row 1000m (3:47).
Rest 3:47.
Row 1000m (3:53).
Rest 3:53.
Row 1000m (3:54).
Rest 3:54.
Row 1000m (3:54).

Total row: 5k
Total work time: 19:16

Started out at 90% effort, but worked pretty close to max by the end to keep set times close.

Part I: deads, cleans, dips, raises

DEADLIFT: 10 minutes to build to heavy 2-rep
225#
255
275
295
305
310

then alternating
POWER CLEANS x 3 and RING DIPS amrap (not to failure), 2 min rest between
numbers:
Power Clean: 3 x 105, 125, 135, 1 x 145, 3 x 145, 2 x 150
Ring Dips x 11, 12, 10, 8, 8, 7

then 18 x 5 GH Raises. All unbroken, pretty easy today compared to the rest of the stuff.

Change game plan

Headed to the gym thinking the wod was a 1RM back squat. I had my progression all planned out, etc etc. Wrong! BK had us do OPT from yesterday, slightly modified: I did 20 pistols per set instead of 30 (rusty!) and subbed 15 calories on the aerodyne for 40 double unders. Also cut rest between rounds to 3 minutes from 4.

7 rds of
10 SDHP with 53# kb
20 clapping push-ups
20 pistols (to 12" box, alternating legs)
15 calories on the aerodyne
3 minute rest

Times per round: 2:48, 2:52, 2:39, 2:44. 2:50, 2:44, 2:26

It took me a minute to get my mind wrapped around this workout -- not what I had mentally prepped for. But once I got into it, it was just what I needed. Probably better for my training than a 1RM back squat would have been (did OHS yesterday).

OHS in slow-mo

Hit school gym for the first half of yesterday's OPT workout. I think "time under tension" was the big idea. Those slow-motion OHS were tough to control!

A. overhead squat, 4 count descent, 2 seconds in the hole
5 x 105, 115, 125, 135(4), 135
rest 4 min between sets

B. snatch balance at 80%
3 x 75, 85, 95, 105, 105
90 sec rest bw

then alternated:
c1. back extensions 3 x 20 with 5# dbs locked out overhead (brought dbs to chest for last few reps of 2nd, 3rd set)
c2. powell raises 3 x 6/side with 10, 15, 15# db

walked home from gym, then rowed 2k at a sub-max pace, 7:54. The OPT workout called for 3 x 30sec burpee amrap, but I'm giving the foot another week or two before I start jumping on it. The row was not particularly energetic. I was thinking about getting a 5k row in today, but just wasn't feeling it. That's a pretty bad excuse for not doing something.

School Gym.

Went to school gym today, where I usually underperform because I'm afraid to drop weight/get caught Oly lifting. But today I pushed it a bit. One frustration was not locking out the third SJ rep at 180#.

A1. split jerk x 3 reps: 135/ 145/ 155/ 165/ 175/ 180(2)
A2. L pullup amrap: 3/3/4/3/3/3 (toes at hip level -- last 5 sets I let my toes drop and brought them back up before last rep)
90 sec rest between exercises

B1. push press x 6 reps: 100/115/125/135
B2. 15 toes to bar (4 rds)
90 sec rest between

C. DB ext. rotation, 10 reps each side: 15/ 17.5/ 17.5
(no rest, just alternated arms. last set was messy by the end.)

Swim

Today is a recovery day, spent half an hour swimming easy laps in the pool.

Solid morning

I feel like I'm back on track, getting stronger, getting more energy. Tomorrow will be a day off because of school, but my recovery is back to normal and I'm chomping at the bit to work out.

This morning we started with 10 minutes to build to a heavy three rep deadlift.
DEADS:
3x 135#, 185, 225, 245, 265, 275, 295

Then 5 sets alternating power cleans and ring dips, 2 minutes rest between:
POWER CLEANS:
5 x 115#, 5 x 125, 3 x 135, 4 x 135, 4 x 135
RING DIPS (idea was to go "almost" to failure at a SLOW tempo - 3 second descent and a quick press out)
9 - 9 - 9 -9 - 10

Power cleans didn't feel good. Pull was not explosive, and I was landing funny, maybe because of my foot. Questionable whether cleans are a good idea yet. Ring dips felt pretty strong, even at slow pace.

Then 5 x 15reps GH raises. Not so bad.

Then, I modified "Annie" because I'm not back to jumping rope. Here's my sub:
25 kettlebell swings (to eye level), 26#
50 sit-ups (abmat, butterfly/unanchored)
20 kbs
40 sit-up
15 kbs
30 s-u
10 kbs
20 s-u
5 kbs
10 s-u
TIME: 6:06

Flirting with threshold

BK talked about working just sub-max, not exhausting yourself every workout, getting a lot of benefit from flirting with the anaerobic threshold. So today, for the second part of the workout, I tried to row at 80-90% and keep my 400m times steady. Seemed good.

Part 1:
20 rds with one 30# dumbbell, alternating arms:
1 single-arm power snatch
1 sa ohs
1 sa push jerk
1 sa thruster
1 sa front squat
TIME: 3:54

Few minutes rest, then
Part 2:
4 x
400m row at 80%
15 clap-push ups
3 minute rest between rounds
TIMES:
1:47 (this round only 10 clap p-u; BK told me to up reps after that)
2:04 (not as slow as seems; rower had turned off, took a few seconds to get going)
1:58
1:55
[all 400m rows between 1:28 and 1:30]

Then a couple attempts at muscle-up, but my arms were pretty shot. I guess I did a lot of pull-ups, weighted and just volume, yesterday. Need to get consistent, start stringing them together, but it didn't happen today.

Slow, low squats

workout from opt:

6 x
A1. Back Squat, 4-count descent x 3 reps
Rest 4 mins
A2. Weighted Chin-Up x 1
Rest 3 mins

BS weights (all x 3 reps): 165#, 175, 185, 195, 205, 215
Chin-Up: 45#, 50, 55 (vest + 10#), failed at 60 (vest + 15#), 50, 50#

4 x
12 Russian Step-Ups each leg (unweighted b/c ankle/foot)
25 pull-ups
didn't time this. finished pull-ups as 3s, 2s, and a few singles.

3 x
GHD sit-up x 25, 2 seconds up and 2 seconds down

Muscle-up

Got my first muscle-ups today at the end of this workout:

Build to 1RM close grip bench (hands inside knurling):
5 x 65
5 x 85
3 x 135
1 x 145
1 x 155
1 x 165

5 x
10 second row at 100%, 50 seconds easy rowing

then 7x
40 sec row at 90%, 3 minute rest, +extra 4 min rest between 4th and 5th set
Meters: 198/200/196/198/198/198/198
Took heart rate after each set. Between 138 and 162.

Then some muscle-up work. The first one I stayed at the top for a while, sort of in disbelief to be up there.

Diet is dialed in.

Relax

Off-day after only two workouts (long ones!) and one night at the hospital. This morning was for relaxing, then 2-10p back on my feet for clinical. I need to find some way to manage swelling in my ankle/foot when I walk around so much; last night it was bad.

Eating today so far:
6:30 1/2 cup oats cooked up + cinnamon, black coffee
10 2 fried eggs, half an avocado, spoonful salsa, cup steamed broccoli, 20 almonds, black coffee
Not sure what lunch will be, but here's what's packed for dinner:
Grilled pork chop, broccoli/peppers/zucchini, cauliflower mashed with olive oil, half a sweet potato

Eating

Eating has been out of whack lately -- not well-planned, so even when the quality is dialed in I get superhungry in class, then overeat at home. Water, too. Today I have a good dinner packed for the hospital, at least: turkey/veggie meatloaf, brussels sprouts and green beans, a sweet potato.

Workouts have felt pretty out of whack too. This morning was not so bad, but not so good either:

10x3 deadlifts @ 165# for speed on the way up, resetting and making each rep explosive

Push-Up tabata
Scores: 20, 17, 14, 12, 9, 8, 8, 9
This was not so good.

Glute-Ham Raises, 15 x 5, slow tempo

Finished with 3 rounds of 2 minutes on, 2 minutes off AMRAP KBS, 35#
reps: 59, 57, 57
Lower back was tired from GHRs!

Squats, Pull-ups

Starting back up with school has been tough, and today's workout didn't feel good. I backed off on the squat weight so I could go ass-to-grass on every rep, but the squats were so challenging -- mentally challenging. I haven't felt courageous under the bar lately -- instead, more worried, and wanting to cut the range short so I know I'll get out of the hole. The slow tempo is good for me, I think, because I need composure.

The workout:
1. Back Squat x 5 and Weighted Pull-Up x 2, alternating
back squats: 4 x 185# (cut short for foot cramp), 5 x 185, 175, 180, 190
pull-ups: 2 x 30#, 35, 1 x 40# vest, 40# vest, 2 x 40. Not sure why I could get 2 reps with the dumbbell but not the vest . . .

2. Kipping Pull-Ups: sets of 20-20-25. Sets of 20 were unbroken, but couldn't find rhythm.

3. GHD: 3 sets of 20 at slow tempo (2 seconds down, 2 seconds up)

Dead Man's Hand, poor ROM

Last night I tried CF Gotham's Dead Man's Hand workout. This was not a workout I felt good about: I didn't do it rx -- most of my HSPUs did not go to ground (A. was timing me, said they were "an inch or two away" and "deeper than an abmat"). After the first couple rounds I failed, and rather than take the rest time to get full ROM, I cut corners by not going to full depth. That was pretty discouraging. Deadlifts were done with small metal plates to two stacked plates, still lower than bumper plates would have put the bar.

11 rds for time
8 snatch grip DL, 75#
1 power snatch
8 push-ups
1 hspu
time: 9:40

Slow Negatives

Morning workout at CFP, took a long time but a good one.

5 rds:
A1. Deadlift [clean grip, 5-second descent], 6 reps
A2. Bench Press [close-grip, 4-second lower], drop set of 3-3-3

Deadlift weights: 6 reps x 155#, 185, 205, 225, 245
Bench weights: 3-3-3 reps x 110-105-95, 125-115-105, 135-125-115, 130-125(1)-105, 125-115-105

then 3rds
B2. KBS (face-height) x 30 unbroken
B3. 20 ring dips

KBS weights: 53, 53, 70#
Ring dips: used band for last 50 reps

then 3 rds GHD back extensions x 12, 4 second descent, untimed.

Back Squats +

OPT workout from a few days ago this afternoon. Nice to get a little heavy, though I was disappointed with my last couple sets squats.

5 sets
A1. back squat (4-count descent) x 4-6, rest 20 sec
A2. walking lunge, 8 each leg, rest 120 sec

squats: 165# (6), 175 (6), 185 (6), 195 (5), 195 (4)
all walking lunges with 35# kettlebells in hands

then, 5 sets
B1. weighted pull-up x 2-3
B2. 20 kipping pull-ups

weights: 25# (3), 30 (2), 25 (3), 10 (3?), 10 (3)
first set of 20 kipping p-u were unbroken; after that, broken into 10s, 7s, 5s.

then, 5 sets of 40 abmat situps, untimed, 40 sec rest bw sets.

Quick Morning WOD

Planned to do "Dead Man's Hand" wod today, decided to give push-ups another recovery day and went to Hybrid in the morning instead. Bad idea. Good Friday, everyone and their mother showed up for the 10am class. Jules and I modified the wod for outside, and did this:

30 wall ball, #16
30 kbs, #35 (overhead)
20 wall ball
30 kbs
10 wall ball
30 kbs

TIME: 6:52

I was a little flat. Just didn't have the energy pumping for the wall-balls, and going unbroken on the kbs was more mentally challenging than usual.

Then played with the lighter stones for a bit.

10 stone-to-shoulder, 65#
TIME: 29 sec
Lesson learned: clean to right shoulder is faster than alternating.

Later tonight: squats, pull-up workout. Tomorrow or Sunday will make time for DMH.