Pulling



The kipping Pullup

 All pulls today.

Underhand Chest Supported Row -5x4 (200 on all sets)

Chest to Bar Chinups - 4xrelative max reps (4, 8, 6, 6) first set was L-chinups, just curious really

AMRAP in 12 minutes
5 Pullups
5 Kipping Pullups
5 Inverted Rows
Score: 6 + 3 Kipping Pullups

Preacher Curls - 60 (7, 6, 5)

I wanted to compare part 3 today to part 3 on December 23, which was exactly the same except the hand position.  Although it was close I actually did a few more reps today, which is weird because chinups are usually easier than pullups.  My assumption is the stuff before, and today the prior stuff didn't affect part 3 as much, either way it was still hard.

Pushing

Pressing day, just want to point out my glutes are sore as hell, so I tried stretching them a lot between sets.

Pin Shoulder Press - 3, 3, 3, 3, 3...........155, 175, 185, 195, 205

Pin Shoulder Press - 20 reps at 175 pounds

For time
30 Bench Press - 135
30 DB Military Press - 37s
30 Dips
30 Pushups
Time: 17:35

Overhead Rope Extensions - 2x10........70, 70(9)

That last set of pin presses got heavy, real heavy, part 2 was broken into 4 sets of 5, which also got real heavy.  Part 3 took longer than anticipated but mainly because I kept getting interrupted, oh well not much I can do, it was still challenging.  I only got done 2 sets of the last part because someone got there lock stuck and I had to use the bull cutters on it, then I had a client.

Legs

Jeff Leonard

Today is leg day, I was tempted to rest, only because I twisted my knee on Sundays routine, not even during part 1 it was during the double under practise.  Twisted isn't even the right word, I more just stepped wrong so it was sore, but I decided to give my leg day a go and if it got worse I'd stop.

Travelling Lunges - 6x6......24 kg (used 2 kettlebells)

AMRAP in 12 minutes
5 Leg press - 270
8 Jump Lunges (8 per leg)
Score: 7 + 5 Leg Press

5 Rounds for time
5 DB Front Squats - 50s
10 Squats
Time: 6:54

Leg Extension - 3x25.......95, 110, 125

I felt my knee, but it didn't really seem to get worse so I saw no reason to stop.  What did hurt though was my quads, especially on part 2, so that's good.  I guess I couldn't stay away from loaded squats entirely, but with DB's it changes the load so it's not so much on your spine, so I knew I was good.  When I do go back to loaded squats, back and front, I think I'll still keep leg presses in it's a good exercise and I really feel my legs working.  My one calf muscle was sore today from Sunday, not sure why just one, makes certain exercises feel weird.

Conditioning

Despite being tempted to workout yesterday, a rest day was appropriate, today was a plyometric day, well more plyometric.

For time
10 Burpee Broad Jumps
40 Box Jumps (24 inches)
10 Burpee Broad Jumps
40 Bench Supported Lateral Jumps (40 per side)
10 Burpee Broad Jumps
40 Over the Bench Jumps (40 total)
10 Burpee Broad Jumps
40 Jump Lunges (40 per leg)
Time: 21:15

Afterwards I performed some double unders practise, my legs felt very heavy after the above so it didn't go so well, I could string about 20 at a time together.

Part 1 was very challenging, gave me the firebreather effect, which is that dry burning sensation in your chest during and after the workout.  All exercises but the burpee broad jumps and jump lunges were done off the 24 inch step, which is 10 risers plus the step itself.  Over the bench jumps were different, it's how it sounds you jump right over the bench, turn around and do it again, so no contact with the bench itself.  I was very winded but it felt good to workout after a fun filled Christmas day, fun of course meaning filled with unhealty treats.

Pulling

Ben Smith

Pulling day, I didn't realize until part way through that minus the last thing it was all bodyweight movements.

Wide Grip Pullups - 5xrelative max reps (11, 9, 8, 7, 8)

Inverted Rows - 4xrelative max reps (10, 9, 9, 8)

AMRAP in 12 minutes
5 Chinups
5 Kipping Chinups
5 Underhand Inverted Rows
Score: 6 + 4 Chinups

EZ Bar Standing Curls - 70 (8, 6, 5)

I like doing wide grip pullups they are more challenging then regular grip and underhand (chinups), plus I feel them pretty good.  The inverted rows on part 2 I kept controlled, sometimes this exercise can get very spastic in movement especially when going for time.  Part 3 was fun, first time ever doing kipping chinups in a workout like this I've always saved them for conditioning days.  First round was unbroken and felt easy almost, every other round was broken for every exercise.

Pushing

After a few clients back to back this morning I got my pressing workout for the day done with.  When my clients line up like that it's hard to get good food in me so my energy levels were a tad low.

Incline Rack Bench Press - 3, 3, 3, 3, 3.........135, 145, 155, 165, 175

Incline Rack Bench Press - 30 reps at 135

4 Rounds for relative max reps
Handstand Pushups - 7, 6, 4, 4
Pushups - 14, 10, 8, 8

Dips - 3x10

I was surprised how much the incline rack bench press burned, part 2 really really hurt, but in a good way, first time ever doing that exercise.  Part 3 was untimed, not really a get my heart rate elevated kind of workout, I kept perfect form on all sets, the pushups I purposefully did slow and controlled, hence the low numbers.

Legs

Leg day, and I continue my break from weighted squats till the new year, it's very tempting but so far so good.  I think I forgot to mention it in a previous post, but I want to leave loads off my spine for a bit, it will do my body some good, doesn't mean I can't get a tough leg session in anyways.

DB Bulgarian Split Squats - 4x6 (50s on all sets)

6 Rounds for time
10 Leg Press - 180
10 Jump Squats
Time: 11:09

3 Rounds for time
10 DB Step ups - 50s
20 Squats

3 minutes of wall sit, in as few as sets as possible.

Part 2 really burned, I wanted part 3 to be a quick one and it was.  Overall it got my heart rate up pretty good.