What day is it?

Yeah, it’s going to be one of THOSE weeks. Today already feels like Monday #2. Darn those weekday cloning practices. And Ctrl-Z doesn’t seem to work in my week.

Thursday last week was the last workout I made it in for, though I did an AMLAP (As Much Lawn As Possible) at my house on Saturday that took a few hours. So it felt good to at least get through the door of the gym on Monday and Tuesday mornings.

Monday – Shoulder Killer

Monday morning I made it for an 8:30 workout with Coach Drea. Bill, Melissa S, and Dave.

kettlebellsAnyway… we did a little 2 round warm-up:

  • 200m run
  • Turkish get-ups, 3 per side (I used a 15# dumbbell)
  • 10 goblet squats (I grabbed a 45# kettlebell)
  • 3 reps: 10 second hollow body hold + roll to stomach, 10 second arch hold + roll to back (or as I like to call them, the dead fish flops)
  • 30 ft straight leg (high hip) bear crawls

When that was done, we slipped into a good squat clean refresher before working on wall walks. The focus on the wall walks was all about our body position moving up and down the wall – less Superman hold, more hollow body. So keeping the butt up and focusing on good position on the way back down to avoid killing your back — that was the goal. And when that fails, shift to bear crawls.

clean2
Mine didn’t quite look this good

As for weights for the squat cleans, it was supposed to be 155#. And sure, I could maybe do that for one, but not for a ton of reps. I warmed up to 135# to start and after 4 reps, dropped to 115#.

  • For time (20 minute time cap)
  • 100-ft. handstand walk (or 8 wall walks or a 100-ft bear crawl)
  • 9 squat cleans
  • 75-ft. handstand walk (6 wall walks or same distance for bear crawl)
  • 12 squat cleans
  • 50-ft. handstand walk (4 wall walks)
  • 15 squat cleans
  • 25-ft. handstand walk (2 wall walks)

Bill was the only one in our class who did handstand walks. Dave focused on bear crawls. Melissa and I worked on wall walks.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1My workout became:

  • 8 wall walks
  • 9 squat cleans – 4 @ 135#, 5 @ 115#
  • 2 wall walks, 50 ft bear crawl
  • 12 squat cleans @ 115#
  • 50 ft bear crawl
  • 15 squat cleans @ 115#
  • 25 ft bear crawl
  • time: 21:10

Wall walks did not make my left shoulder happy and they were slow as molasses. I scaled throughout just to keep moving. And I was close enough to the time cap at the end, I just finished it out.

Everybody kicked ass. I was especially impressed with Dave – his squat cleans got better and better throughout the workout!

Tuesday – 7 Minute Flogging

Today we had Coach Lara for a little 7 minute WOD. We had Logan, Dave, and Nick at 8:30.

rogue-black-med-ball-web6_1Slightly different warm-up, but two rounds of:

  • 200m run
  • 10 mountain climbers
  • 10 overhead squats with PVC
  • :30 sec reverse-grip hang from rig
  • 10 light dumbbell windmills per side (tried a 5# plate and gave up after 5 reps on each side)
  • :30 sec thoracic spine stretch over med ball (hug the ball in a bent-over position and try to stretch out the middle of the shoulders)
  • 10 ring rows

After that we did some overhead squat warm-ups with an empty barbell before working up to our working weight. It was supposed to be 135# or 115# today, but I put 75# on the bar (with the intent of going up to 95#) and didn’t budge from there.

And then we worked on my current goat – double-unders. I didn’t achieve any, but I tried. Multiple times. I just need to beat myself more apparently.

jumpropeThe workout today? A 7 minute AMRAP:

  • Competitor
    • 50 double-unders
    • 10 overhead squats, 135/95#
  • Performance
    • 25 double-unders
    • 10 overhead squats, 115/75#
  • Fitness
    • 25 single-unders
    • 10 overhead squats, 65/45#

Lara said that Drea wanted us to do 50 singles if we did singles, so my workout became:

  • 7 minute AMRAP
    • 30 seconds of double-under practice
    • 50 single-unders
    • 10 overhead squats @ 75#
  • Result: 5 rounds — finished last OHS of round 5 as time ran out

My singles were fast and consistent. My doubles were awful. And every OHS felt rough, but I was able to bang out 10 reps unbroken each round.

We were supposed to shoot for 3-5 rounds, so I felt like I achieved that.

There were a whole lot of double-unders going on though, let me tell you. Great work everybody!

I’m out tomorrow, but will be back on Thursday I hope.

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