Strength Deadlifts: 4 x 10 x 175 lbs w/ 3s eccentric (40% 1RM)
S/S with 5 feet elevated bridges, 10s hold on last rep
MetCon, for time: 21 - 15 - 9
Hand stand push ups
Front squats, 115 lbs
Bar-facing burpees Time = 14:31
Accessories. 3 rounds:
10 Alternating 1-arm DB Bench Press, 60 lb DBs
20 Bent over banded lat pull downs
Notes: Hand stand push ups at this volume was really tough for me. Not only the strength, but the execution - I would come off the wall at times with the kip. Note these are not “strict”; rather you use a leg kick at the bottom to help propel you up into lockout. Kinda like an inverted push press. These are tough. The rest of the MetCon was pretty mild, but chipping away at the handstand push ups was the majority of the time.
It’s not collagen protein powder, but it does have type II collagen in it. Here’s what it is:
Zone 1. 20 min AMRAP of:
800m run
20 tightrope SLDL’s (10/10)
20 split squats (10/10)
**30 lb DBs x 2
2:00 rest
Zone 2. 20 min AMRAP
Partner 1: 400m ski erg
Partner 2: Row at RPE = 5
Both: 7 DB push press; 2 x 50lb DBs
Noon
1 hour of soccer
Notes: I am going to be sore tonight - okay I already am. Decided on playing soccer because we had a big group of guys that could make it today, and I’m glad I did. Super fun, even though the other team got the better of us.
I’m definitely taking tomorrow off. Walking and mobility will be the most exertion I subject my body to. I say tomorrow’s CF WOD: rope climbs, muscle ups, dead lifts, and overhead squats. I must say I am not sad to me missing that.
MetCon, 20:00 AMRAP:
800m run
75 single unders
600m run
50 box step up and overs; 24" box
400m run
50 box jump overs, 24" box
200m run
50 ab mat sit ups Me = 1 round + 800m run (started 800m before time cap, but went over time to finish it)
Accessories, later: 3 sets of:
10 alternating DB Press press
20 bent over lat pull downs
Notes: This MetCon was pretty mellow. More like a hyrox workout: just find a pace and keep at it.
MetCon. 5 rounds for time:
12 Deadlifts; 145 lbs
9 Hang power cleans; 145 lbs
6 Push press; 115 (took from the rack)
200m run Me = 15:15
Post MetCon.
OHP 5 x 5 FSL (95 lbs)
S/S with 5 x 10 strict push ups
Notes: Was supposed to be a hyrox class, but the coach made an audible and switched it up to this. Fine by me. Tomorrow is likely an off day unless something comes up, like MTBing.
MetCon. 5 rounds for time, rest 1:00 between rounds:
30 Air Squats
15 Burpees-over-DB; lateral
10 Double DB hang snatches; 35 lb DBs Me = 14:52
Post MetCon: 5 rounds:
8 ring rows
8 banded lat pull downs
8 banded hamstring curls
Later:
100 push ups
100 sit ups
Notes: My upper forearm is still a bit tweaky, so lightened up the DB snatches from an Rx of 50 lbs to 35 lbs. Good call. Still plenty challenging and more of a quick paced workout than a strength-focused one anyway.
2:00 of work, 0:15 transition. Go through 2x:
Zone 1: AMRAP of 10 DB tricep kickbacks and 5 ring rows
Zone 2: 400m run
Zone 3: Max calorie row
Zone 4: 25 ft sled push, rest 0:10s
Zone 5: AMRAP of 5 devil’s presses + 10 DB rows
Zone 6: Max calories of ski erg
Zone 7: AMRAP 50 ft walking lunges with DBs + 5 burpees
Notes: Just a slog of conditioning and strength-endurance. Had planned on doing some DL’s in the evening, but I’m dragging a bit so ate some salmon, broccoli, rice, and sourdough with honey.
Strength. Go every 2:15. Trap Bar Dead lifts: 5 x 5 x 340 lbs
MetCon. 20:00 AMRAP
10 KB swings, 36 kg KB
10 ring dips
15 calories Airdyne
15 push ups Me = 9 rounds (went a bit over time to finish the 9th round)
Notes: Heading up to SF to catch the Dead & Co tonight for Grateful Dead’s 60th anniversary stint at Golden Gate Park, so slept in a bit later and worked out at home. This one seemed to hit the spot. Tour my callous a bit, though, on the swings. Should have worn grips but didn’t think the volume was enough to warrant them.
Bench Press 5’s PRO (5 reps each set): 95, 125, 155, 175, 205, 225 lbs Bench Press BBB: 5 x 10 x 175 lbs
S/S with alternating: KB goblet squats: 5 x 10 x 36kg DB SLDL w/shrug: 5 x 10 x 60lb DBs
Notes: Quick but tough. Got it down in about 35 minutes, not including the walk and general warm up. I don’t bench press much these days, so the 225 felt pretty heavy and the boring but big sets volume crept up on me.
Busy weekend. Caught Dead & Co in SF on Friday night and then had a wedding on Saturday. Not the best eating day on Friday: beer, hot dogs, and some Greek food to end the night. The wedding was actually healthy food and a bit of wine, but still another late night. Probably also why the bench press weight felt a bit heavier than usual today. Hit up Farmer’s Market today and got back on track.
Strength.
Banded Sumo Deadlifts: 10 x 2 x 185 lbs + band
S/S each set with 4 seated box jumps
MetCon. 8 rounds for time:
8 Bar-facing burpees
8 KB swings; 32 kg
Notes: Good one! The banded DL’s definitely give a different feel, and I’m all about supersetting lower body movements with box jumps. The MetCon was quick and painless.
Strength, go every 3:00
4 x 10 Strict Pull ups
4 x 10 Arnold Presses, 2x40lb DBs
Workout. Alternating: 0:30 max effort row
0:30 rest 0:30 max effort assault bike
0:30 rest 0:30 max effort ski erg
0:30 rest (repeat this 8x for a total of 24:00)
Accessories, after work in garage: Deadlifts: 3 x 12 x 205 lbs (50% 1RM) DB Floor Press: 3 x 12 x 60lb DBs Ring rows: 3 x 12; feet elevated
Notes: The Hyrox conditioning workout was pretty tough. Tried to keep the max effort pace up for the full time, but that became quite the challenge. Also, we all thought the workout was for 12:00, but were told we were only half way done at this mark.
For the accessories: I’m taking tomorrow off so I combined today’s CF accessories (floor press and rows) with tomorrow’s pre-WOD strength work (light DL’s at higher reps). Got a bit sweatier than I envisioned, but glad I got it in. Tomorrow will be getting steps in and some mobility work.
MetCon, for time: 5 rounds:
20 box step overs; 20" box
5 thrusters; 95 lbs Time = 7:06
Post-metcon:
Strict Press: 5 x 5 x 95 lbs
S/S with 5 x 10 Ring rows
Accessories done later. 3 sets each of:
Lat raises, shrugs, 1-leg bridges, reverse curls
Notes: My back was a bit tweaky during the DL session. I think the reason is that I slept in later today and didn’t have enough time to fully work up the top set weight. In CF, we do extensive general warm ups, but I need to aware of making sure I’m ready to go heavy. Given my age and relative strength compared to many in the gym, it just takes me a bit longer. Other than that, felt good. Moved quickly through the WOD, though a erred on the lighter side for the thrusters given the twinge I felt during the DL’s.
Gonna hit a hyrox class tomorrow, and I’m really going to try to get in a MTB ride this weekend. It’s been awhile since I hit the trails.
Warm up. 6 min AMRAP
30 single unders
6 ring rows
6 push ups
8 kang squats
10 shoulder taps
Part 1. Double DB step-back lunges: 4 x 10, rest 30s between sets
Part 2. Main hyrox workout. 2 x through: Zone 1: 5:00 AMRAP of:
10 Renegade rows; 35 lb DBs
18 sit ups
27 single unders - Rest 1:00 - Zone 2: 5:00 AMRAP of:
10 calories row
10 sand-bag squats; 60 lb bag
100 ft farmers walk holding same bag
Accessories:
100 push ups
50 DB curls
Notes: This one was pretty basic. Challenging - I did push it pretty good - but still more tonic-like than soul-crushing. It’s a hot weekend out here, but I may try to get in a morning MTB bike ride tomorrow.
Part 1. Strength
Back squat: 3 x 8 x 205 lbs
1:00 rest between sets
Part 2. 20:00 total. Alternating:
Min 1: 8 DB burpees, max DB push press in remaining time. 2 x 35 lbs
Min 2: Rest
Min 3: 16 KB swings, max A-jumps in remaining time. 24 kg KB
Min 4: Rest
Accessories:
1 mile run
100 push ups
30 pull ups
Neck work + grip work
Notes: Hyrox had barbell strength work, which is a new thing for me. Nice set up the workout today. I liked the shorter working segments. Tomorrow will be an off day.
Notes: Didn’t quite feel up for a doubling up workouts today (CF and soccer), so just went for a walk in the morning, played soccer at noon, and then did some calisthenics.
Thanks for checking in! It’s still my regular CF gym, but they run Hyrox classes a few times a week. Not dramatically different but tend to be longer and more conditioning-focused.
