Knock Knock Noggin

Woke up wish a pounding headache in the middle of the night and it didn’t start going away until late afternoon. So I didn’t make it to the 9am. The workout was bench press and a bunch of bear complexes, so instead of going in for a night class and having to modify everything, I decided to do some stuff in the garage around 5pm.

Warm-up

3:00 Air Dyne

Conditioning

Running Clock…

  • 0:00 – 0:30 Air Dyne (:30)
  • 0:30 – 1:15 Rest (:45)
  • 1:15 – 2:15 AD (1:00)
  • 2:15 – 3:45 Rest (1:30)
  • 3:45 – 5:15 AD (1:30)
  • 5:15 – 7:30 Rest (2:15)
  • 7:30 – 9:30 AD (2:00)
  • 9:30 – 12:30 Rest (3:00)
  • 12:30 – 14:30 AD (2:00)
  • 14:30 – 16:45 Rest (2:15)
  • 16:45 – 18:15 AD (1:30)
  • 18:15 – 19:45 Rest (1:30)
  • 19:45 – 20:45 AD (1:00)
  • 20:45 – 21:30 Rest (:45)
  • 21:30 – 22:00 AD (:30)

Notice how the work rest just goes backwards after the 3:00 rest in the middle. I used my AD2 and accumulated 456 calories.

Midline & Mobility

5 Rounds NFT

  • 60s Plank
  • 90s Bottom Squat Hold
  • 30s Shoulder Box Stretch

Shoulder Box Stretch?

shoulder-box-stretch

Place your arms shoulder width apart on a 20″-24″ box. Keeping your head neutral (look at the floor, don’t bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine. Again, be patient. You’ll probably look more like the lower image than the upper image when you start out.
Image and description via The Outlaw Way – Connectivity 140418

While watching TV at night I did 3 long bottom squat holds of about 2:30-3:00 each to total 15 minutes for the day.

Lighter & Stronger

Hips and legs are a little sore. Hips probably from the long sled drag and legs probably from the Landford Couplets. I’m down 10# in the first two weeks of the challenge, with about a month to go. I’m the lightest I’ve been since last June. Weighed in at 192.5# this morning, so the 180s are right around the corner. I’m feeling good too.

Warm-up

5 Round Tabata Mash-up

  • Jingle Jangles
  • Air Squats

Strength

5×5 Back Squats @ 70-80%

  • 10×45#
  • 5×135#
  • 3×205#
  • 5×255#
  • 5×265#
  • 5×275#
  • 5×280#
  • 5×285#

Bumped up past the 80%. :-) Grind, but a good grind. Don’t want them to be easy. Glad to see the strength is still there at the lower body weight. That was 35# more (counting each set as just the weight used) for the 5 sets than I used last month. Matt kept reminding me to keep my chest up, which really helped.

Conditioning

25:00 AMRAP

  • 3 Rounds
    • 10 Burpees
    • 30 DU
  • 1:1 Rest

My goal was consistency since 25:00 is a long time. Sure, the built-in rest helps, but there is still a chance of completely blowing out. My round times were 2:59-2:48-3:02-2:55 and then I got 1 round plus 10 burpees and 16 dubs before time ran out. So that was 140 burpees and 406 double unders. Good workout for my DU Quest. Brings me to 706 for week 3. Another strand of the cable broke off on my jump rope, so I guess I’ll just use the replacement cable now. I may have to invest in a coated cable if this keeps happening.

After class, I stayed for some heavy sled drags.

  • 50m with 200#
  • 50m with 245#
  • 50m with 270#
  • 50m with 270#
  • 50m with 270#

It was about 25m down and then back. I didn’t time anything and probably rested a couple of minutes between each effort.

Is Spring Here?

With the forecast calling for highs around 70° Sunday and Monday I think spring may finally be here! My traps are still really sore. My weight was down to 194.3 pounds, which was surprising with all of the fried fish and beer I had yesterday for lunch. I’ve lost all of the vacation weight and more in less than 2 weeks. Onwards to 185-188 now!

2014-04-19-withings-chart

I hit a workout in the garage around 10:30.

Conditioning

5 Rounds

  • 200m Run (20# Weight Vest)
  • 10 GHD Sit-ups (20# Weight Vest)

Damn, running really sucks with that extra weight. When I took off from the garage my body really wanted to heel strike. Kept up a pretty consistent pace and finished in 7:50.

Skill

I rested 5 minutes and then did 300 double unders for time. Took me 4:30, which is 5 seconds slower than the last time. I contacted RPM about the cable issue and they are sending me a replacement. I was able to remove the loose strand and the cable didn’t seem to act any different, so I’ll probably keep the replacement until I need it. Good start to week 3 of 1,000+ DU.

Midline

5:00 E30S

  • Hollow Hold Feet/Hands

Much harder with only that 30 seconds of rest.

Accessory

3×50 Band Pulls (Red)

Trying to get a little scap work in.

Went to Survival Fitness at 1:30 for weightlifting club.

Muscle Cleans

  • 3x3x95#

Cleans

  • 2×125#
  • 2×155#
  • 2×185#
  • 1×195#
  • 1×205#
  • 5x1x215#

Concentrated on getting the bar to the power position, which I completely missed with that hang power clean this week. Took all cleans into the full squat too so I can get comfortable dropping under the weight again. Should have taken a video or two.

Langford Couplet Squats

Do 2 front squats, rack it, and immediately do 5 back squats. I did 205-225-245-265-275. I chickened out and didn’t go for 285 on the last set like I planned. Probably a good thing though because it was rough to finish as it was.

Clean Deadlifts

  • 2x3x285#
  • 3x3x305#

Lost feeling in my left thumb on the final set. That has never happened before.

Fish Fry-day

My traps have never been as sore as they are today from all of the hang cleans. I must have been shrugging the shit out of that bar.

Was planning to make today a rest day, but after going to a fish fry for lunch and having a few beers, I figured I’d better pay a little, so I went to open gym.

Tempo (3-5-X-1) Front Squats

  • 5×45#
  • 2×115#
  • 2×155#
  • 2×175#
  • 2×205#
  • 2×215#
  • 2×225#
  • 1×235#
  • 1×245#

I really suck at these, but that tempo is pretty rough. I’ll squat something heavy tomorrow.

Sled Drag

I put 95# on the 25# sled. Went about 0.75 miles in 15:25 according to RunKeeper. It was 3 wide laps in each direction around the parking lot.

Mobility

I grabbed a 35# KB and did 2 rounds of 1:00 hold with each arm, while laying on the ground. For the second round I grabbed a couple of 45# plates and butterflied out my legs with the weight on top to help open up my hips.

Breaking Mental Barriers

Got some adjustments and laser therapy at the chiropractor yesterday. Also started using my TENS unit again and am now icing too. I’ll try anything to heal this shoulder and get back in the game. Joe (the chiro) thinks it’s just an issue with my shoulder in the capsule from the exam and x-rays. Going back again this afternoon.

Feeling good. Nothing sore. In for the 9am and then rest day tomorrow.

Warm-up

Tabata Mash-ups (4 Rounds)

  • Air Squats / Bottom Squat Hold
  • Shoulder Stuff like arm circles and stretching
  • Zombie Kicks

OLY

Work up to a heavy hang clean.

  • 3×95#
  • 2×135#
  • 2×155#
  • 2×175#
  • 1×195#
  • 1×205#
  • 1×225#
  • F,1×235# (head not ready for the lift)
  • 1×245#
  • 1×255#

Just last week I did a power clean from the floor with 245# for the first time and today I beat it from the hang position. Not the prettiest lift because I completely miss the power position, but I crossed a big mental barrier with that lift. The most I’ve ever cleaned is that same 255#, so I have a lot more in the tank when I can get my head ready to start dropping under it fully again. Need to start working on heavy cleans.

Conditioning

21-15-9

  • Hang Cleans @ 65% (165#)
  • Burpees

I started out with 8 unbroken, which may have been a mistake. I think I maybe did a set of 5 next and then was pretty much triples, maybe with a set of 4 somewhere the rest of the way. Took me 8:17 to finish, last in the class! Also the heaviest though.

Skill

10:00 AMRAP

  • 50-40-30-20-10 DU
  • 1:1 Rest

Going from 10 back into 50 was 5 seconds of rest! I completed 2 rounds plus 50, 40, and 27 for a total of 417 dubs. That smokes past 1,000 for the week with a total of 1,237 for week 2. One of the wire strands came loose today on my cable though. That kind of sucks.

Last Page

Feeling pretty good. Upper abs were sore last night, but not really feeling much of anything anywhere on the body this morning.

Warm-up

  • Jumping Jacks
  • Mountain Climbers
  • Butt Kicks
  • Air Squats

Accessory

14:00 EMOM

  • 5x 3-Position Snatch Deadlifts (1″, knee, power, knee, 1″)
  • 30s Hollow Hold on Feet & Hands

I expected the hollow holds to be much more difficult than they were. I used straps for the deads, with 115# for 3 sets, 135# for 3 sets, and 165# for the last set.

Conditioning

  • 50-40-30-20-10 Goblet Squats (35# KB)
  • 25-20-15-10-5 Box Jumps (24″)

Finished in 11:05. Hell of a leg burn. Low back pumped up too.

Midline

  • 3×20 Hip Extensions (on Roman Chair)

With that, I’ve filled up a full Field Notes with training logs. I think I started using that one last summer. Time to turn the page on a new one.

Going to see Joe, a chiropractor I know from the gym. Will see if he maybe comes up with something different to try for my shoulder. I’ve been giving it solid rest for two and a half weeks now and used it very little the 6 weeks before that. I want to be able to do all movements again! Falling behind.