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.
Anyway… 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.
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.
My 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.
Slightly 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.
The workout today? A 7 minute AMRAP:
- 50 double-unders
- 10 overhead squats, 135/95#
- 25 double-unders
- 10 overhead squats, 115/75#
- 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.