5×3 weighted push-ups

10-25-35-45-65#

I had done weighted push-ups one time before, but I did not remember what I maxed out at. I do think it was less than 65#. I think I could have gone much higher, although at 65# I definitely felt it. The plates actually made it harder as they interfered with my elbows/arms.

5 rounds for time:
200m row
10x DB snatch 50# (alternate arms)
5x strict pull-ups

14:30

I did the rows in 1:45 – 1:50 normally. They were not really a problem. The DB snatches were tiring though. I probably could have done 55# or 60# and been only slightly less tired. The big time sink was the pull-ups as expected. I basically did them one at a time. I also had to kip a little on the latter half of them.

RB called this basically a rest day. I wouldn’t go that far as I worked up a lot of sweat on the metcon. The push-ups weren’t all that stressful, though.

Jerk 5-5-3-3-1-1-1

75-95-115-135-155-175

10 minute AMRAP
15x power KB swing 44#
12x DB push press 35#
9x ring dip

3+28

The jerk was going well this morning, but as usual time was short and I did not finish the prescribed amount of reps even though I was rushing a bit. I probably should have started at a heavier weight as I felt I could lift a lot more than 175# for one rep. As it was, 175# is still my PR.

The dips were the critical path for the AMRAP as I cannot do nine reps unbroken even when relatively rested. By the second and third go-around, I was doing them two at a time. I probably could have used a heavier KB; I was unsure how hard “powering” a heavy KB would be. I could have done heavier DBs, too, since after the first round I was breaking them up into 6×2 sets anyway.

Two person teams for time:
1000m row
75x partner wall ball
75x jumping lunge
750m row
50x partner wall ball
50x jumping lunge
500m row
25x partner wall ball
25x jumping lunge

only one person works during row and lunges.

24:57 with R

R found it harder than I, so his cardio was the limiting factor. I definitely felt tired afterwards, though. We were the slowest team; the faster team finished many minutes before us. Partner wall balls are surprisingly hard; hard in the sense that catching the ball from the other person is harder than one might think. One sees this fluffy medicine ball type thing come down and thinks “oh, this will be easy to catch” and it is always a surprise with how heavy it is. When one does it alone, I guess one has more of a feel for the weight.

Overhead Squat 6×3
125# max

8 round tabata (20s/10s):
handstands
hollow body rock
superhero rock

I was sharing a rack with Robert, so I did not really push the weight since there was only 20 minutes to do the lifts. 135# is my max anyway, although I felt I could have gotten past that considering how 125# felt.

The tabatas were OK. I have not been able to hold handstands very long recently. I suck at the rocks, but I guess I have to do them to get better.

It was not all that taxing a workout though otherwise.

5 rounds 3 minutes each:
200m run
box jumps 24″

count total box jumps: 146

3x max l-sits: 0:35s on boxes

I was glad to have this kind of workout because my shoulders still feel funky.

We actually had a bit of rest between rounds (maybe 30 seconds) as we updated our totals and reset outside the gym for the next round. It was not as exhausting as I thought it would be, but that might be because it is hard to go all out on the box jumps without risking wiping out. Which I did during one round. After the runs RB would be saying how great I was doing by getting back after 50 seconds, and I was thinking, “damn, I used to be able to run 400m in that time”.

The l-sits were painful as always, especially after 15 minutes of running and jumping. I did the first on the rings, and failed after only 10 seconds. Although I could have gone longer had I just kept my knees up (which was allowed) … I had my legs straight and perpendicular to the ground. The other two I did on boxes. Eh, I should’ve done better.

I used my new shoes for the first time: New Balance MT10v2 Minimus Trail Running Shoe. I had wanted to get another pair of shoes I could use in the gym that would also be good for running. My Nike Free’s are wearing out and I believe I tweaked my knee while wearing them as they aren’t built for laternal stability. The more popular cross training shoes aren’t really all that great in the running department. These guys I can also use lifting, but I already have lifting shoes for serious weight. They are perfectly fine, even though I got 2E width shoes they still seem narrow. My FiveFingers are still much better overall, but they were less than ideal at jumping rope, box jumps, etc. I think the New Balance ones will be better for longer runs (over a mile), especially since I can wear socks or not with them, but we will see.