Catching Up

Last Wednesday:

Zercher Squats (5-5-5-5-5), then:

• 10-9-8-7-6-5-4-3-2-1 of hang power snatches, bar hops, and 100-meter sprints 

Result: 12:46

This was not awful.

Last Friday:

Strict Pull-ups (5-5-5-5-5), then:

In 8 minutes:

• Row 500 meters and then AMRAP of:
• 2 wall balls and 2 candlestick-to-tuck-jumps
• 4 wall balls and 4 candlestick-to-tuck-jumps
• 6 wall balls and 6 candlestick-to-tuck-jumps
• 8 wall balls and 8 candlestick-to-tuck-jumps, etc.

(Result: 62 reps)

I hate wall balls. Especially after rowing.

This Monday:

No babysitter. I slept in.

This Wednesday: 

Scaled "Collin":

6 rounds for time (with 30 minute cut-off) of:

• 400-meter sandbag carries (50lbs)
• 12 push presses (95lbs)
• 12 box jumps (24 inches)
• 12 sumo deadlift high pulls (95lbs)

I made it through just 5 rounds before time was called. Argh.

Monday's Workout

Skill:

• Jerks (2 reps every 2 minutes for 16 minutes)

Metcon:

• 20 kettlebell swings (24kg/16kg)
• 40 double unders
• 15 kettlebell swings (24kg/16kg)
• 30 double unders
• 10 kettlebell swings (24kg/16kg)
• 20 double unders
• 5 kettlebell swings (24kg/16kg)
• 10 double unders

Result: 3:39 as RXed

A nice short one today.

Wednesday's Workout

No babysitter on Monday meant no visit to the gym—which, in turn, meant missing the 1-rep max front squat and press workout. Thankfully, I made it to class this morning for deadlifts.

20 minutes to establish 1-rep max deadlift

Then:

• 2 minutes max double-unders
• Rest 2 minutes
• 2 minutes max burpees

My back felt fine when I popped out of bed at 5:15 this morning, but 15 minutes into my deadlift sets, I started feeling my erector spinae seizing up again. I hadn't expected to best my deadlift PR, but I topped out well under it, crapping out at 275. It was probably for the best, but I'm not happy about it.

On the other hand, the double-unders felt okay, and the burpees were miserable but doable. Result: 137 double-unders and 34 burpees. Blargh.

Friday's Workout

Metcon:

For time:

• Row 1000 meters
• 21 push jerks (115 lbs / 85 lbs)
• 21 power cleans (115 lbs / 85 lbs)
• 21 back squats (115 lbs / 85 lbs)
• 15 push jerks (115 lbs / 85 lbs)
• 15 power cleans (115 lbs / 85 lbs)
• 15 back squats (115 lbs / 85 lbs)
• 9 push jerks (115 lbs / 85 lbs)
• 9 power cleans (115 lbs / 85 lbs)
• 9 back squats (115 lbs / 85 lbs)

Result: 20:26

A few observations:

Rowing continues to be my nemesis. I've been doing my best to squeeze in some rowing at home—mostly because I don't want my erg to become an oversized clothes hanger / towel rack, but also because I'm determined to embrace the suck. And boy, does it suck.

I scaled down to 95 pounds today, and didn't try to sprint through the workout. I can't say I'm not tempted to load up the barbell and go balls-to-the-wall, but in the end, I'm glad I decided not to destroy myself today.

Something tells me that self-destruction is overrated, anyway.

Wednesday's Workout

Skill:

• Pistol (freestanding one-legged squat) practice: 5 reps each minute, on the minute, for 10 minutes, and then max reps (alternating legs) for one minute.

I did 'em as gingerly as possible, but my lower back didn't particularly like 'em.

Metcon:

3 rounds for time:

• Run 400 meters
• 20 one-armed Russian kettlebell swings, alternating hands (24 kg)
• 10 pull-ups

Result: 12:24 as RXed

Best moment: Getting through each set of the pull-ups unbroken
Worst moment: Hopping off the pull-up bar. This was something else my back didn't like. (Surprisingly, though, the kettlebell swings felt just fine.)