Part 2. MetCon
21 - 15 - 9 Rest 2:00
9 - 15 - 21
Alternating DB snatches; 45 lb DB
Push ups
Sit ups Time = 13:05
Notes: I turned 52 today, so wanted a “real” workout to prove I could still bring it. Basically took a couple of my favorites and combined them for a strength workout and a typical CF MetCon with movements I like. Now, it’s time for some breakfast and a day at the beach before heading back home tomorrow.
Part 1: each 6:00, 1:00 transition
a. AMRAP of 12 DB flys + 8 push ups, rest 0:20 after
b. AMRAP of 50 ft sled pulls, alternating with partner
c. AMRAP of 200m row + 12 alternating DB reverse lunges
d. AMRAP of 12 double KB cleans, rest 0:20 after
Part 2: each 4:00
a. AMRAP of 5 KB swings + (something else, I can’t remember)
b. AMRAP of 4 DB thrusters, rest 0:20
It’s one of my favorites as well. I’m not really running full-on 531 programs these days, but instead fill-in a workout to mesh with my other other training. It was either this or day 1 of Building the Monolith, but I wasn’t really up for the squats today.
Part 1. 20:00 AMRAP of:
20 Renegade Rows
40 Reverse lunges
20 DB hang cleans
40 hollow leg-overs
20 jack push ups
(used a 25 lb DB for the first three)
Part 2. Both 10:00 AMRAPs Zone 1: 30 ft sled pull + 30 ft sled drag (rest while partner goes. Light weight because the - not to sound braggy - my partners aren’t as strong as me) Zone 2: 200m ski erg (rest while partner goes)
Strength at lunch, at University gym Dead-stop Deadlifts, go every 2:00
4 x 5 x 275 lbs
Accessories:
3 x 20 hollow rocks
3 x 0:30 reverse plank holds
Notes: Feeling energized, strong, and spry today, after taking 3 out of the last 5 days off. Tells me I should be more deliberate about rest days.
Strength, 4 rounds, go every 3:00
10 Deadlifts (3s eccentric); 165 lbs + 10 Russian KB swings; 24 kg KB
MetCon, for time:
50 hang power cleans; 95 lbs
150 single unders
50 box jumps; 24" box
150 single unders
50 push press; 95 lbs
150 single unders Time = 14:15
Notes: Not too bad. The DL strength work was at 40%, but given the length of the sets it still became a test of grip strength. For the WOD, I divided up the barbell work (cleans and presses) as 12, 11, 10, 9, 8 and that was a good call. It’s so much mentally easier to know the current set is less reps than the last. I moved pretty well and kept a good clip. The box jumps are not jump-overs; you had to stand up fully at the top of the box and step down. This takes longer but does make cranking out 50 more doable.
Strength. Go every 2:00 x 6:
5 ring dips + 7 push ups + 10 renegade rows; 50 lb DBs
MetCon. AMRAP 14:
7 toes-2-bar
14 Med ball box step overs; 24" (step over a 24" box holding a 20 lb MB)
50 ft Med ball jumps (do broad jumps holding a 20 lb MB for 50’) Me = ~7 rounds
Notes: I didn’t really count the rounds, so I’m estimating off the others in class. I treated this as a “training” vs “testing” - meaning I just went at a solid effort and pace rather than a competition effort.
One note that I am out of preworkout. With the price increase and sporadic availability of Surge, I have switched to Skratch Labs’ highly branched cyclic dextrin. I didn’t have it today, and did feel less energetic. I don’t know if it’s placebo or legitimate, but either way my order came today so I’ll have that again.
Playing around my diet lately. Partly because, while on vacation I wanted something easy that didn’t impact my vacation fun. Trying to replicate it here (any thoughts are welcome):
7 am - carbs/electrolyte drink. Approximately 175 calories
7 - 8 am: training
8 am: postwork out carbs/protein drink. Approximately 175 calories. Something like 15-20g protein and 30 g carbs.
11 am: High protein brunch/lunch. About 50-60g of protein with kefir/greek yogurt (full fat), some fruit, and nuts.
6 pm: Dinner. Meat, rice, veggies or similar. Maybe 50-60g protein plus protein, fats,
9:30 pm: Casein shake. About 40g protein
I’m estimating it at 175-200g protein. My bodyweight is 175 lbs, so this seems good to me.
Current supplements (my list is growing):
Creatine, fish oil (Nordic naturals), Multivitamin (Garden of Life), Curcumin, Mushroom powder extract (from RealMushrooms), hyalauranic acid, and Kirkland’s triple strength joint health (trying to get my hand fully healed). I spread these throughout the day.
Not specifically. Just looking to shake things up and perhaps add a bit of leanness. I’ve been in maintenance mode for a while and look/weigh the same.
Are you still in training for the Hyrox competition or is that over? Not to pass judgment but my gut instinct is that focus on endurance over strength lately is what has you feeling flat, not the diet.
Strength. 6 rounds, go every 2:00
5 strict press, 115 lbs
5 strict ring pull ups
15 neck flexion, 15 lbs
MetCon, 7 rounds for time:
12 hand-release push ups
6 front squats, 155 lbs
60 single unders Time = 13:20
Notes: Replicated a CF WOD/day that I missed while in Cabo. Adjusted the strength part a bit, but did the MetCon as written. Didn’t race through it but didn’t slack off either. Easy accessories to follow: forearm/grip work + face pulls.
Could be. And, yes, I’m still planning on doing a Hyrox comp in December. It’s true my workouts have been geared towards strength-endurance over pure strength lately. Thanks for the feedback - it’s always hard to look at yourself objectively.
