Strength: Front Squats, 10x3. Done EMOM-style:
Weights were between 135 and 165 lbs.
WOD. 10 min AMRAP:
12 calories row
3 burpee pull ups
3 Thrusters, 95 lbs
12 calories row
4 burpee pull ups
4 Thrusters, 95 lbs
(keep adding a burpee pull up and thruster each round) Result: Made it into the round of 8’s.
Notes: I’ll add some bonus work and mobility tonight. This workout went pretty well for me. Kept a good pace but didn’t go balls-to-the-wall on my effort. Still healing up my shoulder and ramping up my CF work.
5 miles Airdyne
150 push ups
150 squats
100 KB swings
50 pull ups
50R/50L KB presses, 22 kg KB
50 KB curls, 22 kg KB (Time ~44 min)
Notes: Done as 5 rounds, and even included a couple of buddies. Worked well to alternate the mile bike, the calisthenics work, and the KB station. This workout, as Dan John might put it, is a bit of a “tonic” from the harder CF work. I’ll get some bonus work in later this afternoon.
WOD. 3 rounds for time:
12 burpee pull ups
24 DB thrusters, 25 lb DBs
72 single unders Time = 9:58
Notes: First early morning CF class in a while. It was freezing biking there at 6:45 this morning, and a rude awakening to start the early morning with back squats. Glad I forced myself back into my routine, though.
WOD. 3 rounds, each 4 minutes: Round 1:
21 calories row
21 line-facing burpees
Max calories assault bike in remaining time (got 16) Rest 4 minutes Round 2:
15 calories row
21 line-facing burpees
Max calories assault bike in remaining time (got 22) Rest 4 minutes Round 3:
9 calories row
21 line-facing burpees
Max calories assault bike in remaining time (got 28) Result: 66 calories assault bike
Notes: This one was pretty right up my alley. I did the pull ups EMOM-style, and the workout itself wasn’t too bad and we got a full 4 minute rest between rounds. Mobility work and accessories planned for later.
5 pm, garage 3 rounds for quality:
7 ring dips + 20 sec hold
10 BTN presses + 20 sec hold, 65 lbs
10 banded pull aparts
Notes: Just did the prescribed accessories for CF, and used soccer to replace the WOD. The movements were done with a 4 sec eccentric. First soccer game in a while, so I know I’ll be stiff tomorrow. Plans are to take tomorrow off, and get back at it on Saturday
5 rounds:
A) 1 mile Airdyne
B) 10 TB OHP (80 lbs) + 10 ring rows + 10 ab roll outs
C) 10R/10L KB snatches (18 kg) + 20 push ups
Notes: Did this with a couple buddies, so we would alternate through the following stations. A bit shoulder-heavy between the presses and KB snatches, so this will allow me to get in a lower body-focuses workout tomorrow.
Notes: Feels strange to do a pure strength day, but felt good. My shoulder still has a bit of impingement, so keeping the BP weights on the lower side. Also have a day at the beach planned, so didn’t go too hard on the lower body. Taking tomorrow off
WOD, for time: 27 - 21 - 15 - 9
Deadlifts
Front Squats
Shoulders-to-overhead 115 lbs Time = 22:09
Notes: This one smoked me. The 115 lbs really gets heavy with both the FSQ and overhead reps. Stuck with the Rx weight, though, so gotta feel good about that. I’ve been doing more Walrus-style training in my garage, which is great but just not the same intensity as a classic WOD like this.
WOD, 8 min AMRAP
15 calories row
3 wall walks**
**add 1 wall walk each round Total = 5 rounds even
Notes: After yesterday’s this one was nice and mild. Felt good on the bench, too, which was a pleasant surprise with a gimpy wrist and some lingering shoulder impingement. I notice that my BP is perhaps more reliant on my weight than any other lift. When I was moving 275+ lbs, I weighed in the 185 - 190 lb range. At about 170 lbs these days, I’d max out at not much more than 250 lbs. That’s fine, though, as the lower weight and improved conditioning means I do better on other movements.
Roughly based on Wendler’s Con Clavi Con Dio (inspired by @raven78 's running of the program)
Buy-in: 100 sit ups 5 rounds:
1 mile Airdyne
10 ring pull ups
Farmer’s Carry (22 kg KBs, pretty far)
5 prying goblet squats (18 kg KB, done Pavel-style)
5R/5L KB halos (16 kg KB)
Notes: The point was to combine some strength movements (pull ups, farmer’s carries) with active recovery/mobility work (airdyne, prying goblet squats, halos). Of course it’s not so different than the Walrus work I usually do, and the actual protocol calls for jumps/throws. Still, this really checked the boxes of what I needed today. Didn’t go hard but didn’t stop moving, either. Took about 32-33 minutes.
Tomorrow is an off day. I’ll get in some push ups and more mobility work later.
I won’t lie, it was tough getting out of bed on a monday morning to hit circuits today… but got it done. Plenty of quality work in that session too I see!
Notes: Took a couple days off because, well, we got a new puppy and sleep has been scarce. Even today had to really force myself to get through the whole thing. She’s pretty cute, though.
