Do these 3 WODs once arm is better

abdominal one-arm bench press (and variations)

Benny1368: ooooohhh

Benny1368: http://iwonbigbro-training.blogspot.com/2009/05/abdominal-one-arm-bench-press.html

Benny1368: looks like good exercise

Benny1368: i would do with 2 DBs or maybe 5/arm back and forth more times

Bephf: try it

Bephf: once you regain use of your upper half

Benny1368: or i would pass DB back and forth (dangerous, but better core workout)

Benny1368: press up, pass at peak, back and forth

Benny1368: could prob get similar effect by using 2 BDs but pressing em one at a time

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"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 rep

(BEAT LAST PERFORMANCE)

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"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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"Long division, 603 style"

603 WOD

• Overhead squat (OHS) a total of 20 x your body weight (BW), for time

For example, at a BW of 180#, that’s 80 reps with a 45# bar, or 20 reps with 180#, or any combination in between. Sorry for the complex math (no, not really). Here’s the equation: (20 x body weight) / OHS weight = # Reps. Do ‘em. Fast. Record BW, weight on the bar, and time.

FOR ME (BW=175; total poundage=3,500lb):

• 8 x 95
• 8 x 95
• 8 x 95
• 8 x 95
• 5 x 95
  

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Per Bephf:

Hybrid Tabata Intervals

Follow the tabata interval protocol (20 seconds work/10 seconds rest) for the following exercises, in a circuit:

• Burpees (#,#,#,#,#,#,#,#)
• Mountain Climbers
• Pushups (#,#,#,#,#,#,#,#)
• Squats (#,#,#,#,#,#,#,#)
• Chinnies

Repeat circuit 8x for 20 minutes total.

Goal is to significantly increase push up #'s from other Tabata push up sessions.... go fast!

Tuesday: AM mile + PM somethin

Ran home from la chica's -- 1 mile -- just to wake up and get blood moving. Will need some sort of PM workout. Sprints and core I guess.

On side note, I am wondering if some sort of high rep squat challenge might be in order. Unfortunately, crooking my arm back in squat position and handling the plates might be bad for arm and hurt it.

I guess challenge would be how many 135s can do in 10 min, or how many body weight (175) can do 3 x F or something...

Monday: quick run... BAH!!!

Laying off the arm. It was sensitive to any sort of use, so that means:

• No lifting
• No push ups/burpees
• No pull ups/chin ups
• No sports even (like bball)

Have to stay on the legs -- running and jumping... maybe some sprinting... maybe some no-arm core work.

Was very pressed for time Monday night so just ran a mile to do SOMETHING and get the blood flowing, although 8 min of un-intense work is practically useless...

Friday: Step Lively, Rock Steady, Squat Heavy

stretched and warmed up with some back and front squats at 135

1. Max Effort Squat:

• 3 x 225
• 3 x 245
• 3 x 255
• 1 x 275 FAIL
• 1 x 275
• 1 x 285 FAIL
  

Wasn't happy and the ones I hit probably were not quite low enough (far from parallel). Continued for some extra strength building:

• 3 x 3 x 225

* Arm started to hurt just from handling the plates and crooking it back in the squat position. But, foolishly, I decided to press on because I didn't want to sacrifice the work out and some of the exercises were not friendly. I am officially on the DL for at least a few days -- icing the arm and will refrain from lifting. Any weekend workouts will be running, sprinting, jumping and/or core.

2. Circuit -- conditioning with back focus:

• Hanging Cleans: 5 x 115
• DB Snatch: 5/arm x 50
• DB Swing: 5/arm x 50

Repeated 3x. Wanted to do 4 for total of 100 reps but my arm hurt too much to go on. What mostly exacerbated the arm pain was practicing the Hang Clean to find the best weight for the ciruit. Did a couple at 135 and then realized that was way too heavy. The Cleans probably further hurt my arm, but all these exercises probably didn't help.

Also did a little bit of full extension cable 'wolverines' and some DB raises (chest/lats) on the ball as in-betweeners.

3. Core finisher:
Was kind of a weak finisher b/c my arm hurt -- did a bunch of crunches and knee hugs and leg lifts and ball exercises....

Weigh in: 175.5

I feel dumb.

Thursday: Crappy Workout

Was pressed for time so plan was just to crank out that Circuit Act 2 workout but I wasn't ready for it. Between hammered leg meat and the fact that I was a lethargic stuffed piglet from too much eating today, I knew it would be tough, but the real problem was that I overdid it, with no strategy or eye toward completion. I could have paced myself and still worked hard for an efficient workout that maximized reps BY completing all 3 rounds. Instead I gassed out and quit, basically relegating this to my "warm up." At my level I should have probably stayed under 20 for each exercise and not dug in as fast or hard as I did on Mountain Climbers. Did the 2nd round burpees just for shits.

Circuit:

• Burpees x 60 sec (24, 15, X)
• Mountain Climbers x 60 sec
• Jumping Squats (45lb bar) x 60 sec (23, X, X)
  
• Dumbbell Swings (55lb) x 60 sec (23, X, X)
• Barbell Thrusters (45lb) x 60 sec (15, X, X)
  

Fokk.

Rest of workout consisted of light lifting with heavy reps, mostly with DBs, and mostly focused on arms and chest, just to keep the heart pumping and the sweat pouring for as much time as I could.

Tried to finish up with a quick, light run. But my calf spasmed out 2-3 minutes in. I am going to have to accept that I am essentially disabled b/c of these calf spasms and I cannot use a treadmill. It sucks.

Weigh in: 177.5

What a shitty disappointment this whole thing was. I will try that circuit again next week and I think I can kill it. Just need to be up for it mentally and physically.

Tomorrow -- Squat strength workout + some back and core action...

Circuit from Beph: "Circuit Act 2"

http://therewillbesweat.com/post/194613203/circuit-act-2-back-in-the-habit

I am anxious to try this wonderful looking circuit as soon as my legs feel up to it.

• Burpees x 60 sec (#, #, #)
• Mountain Climbers x 60 sec
• Jumping Squats (45lb) x 60 sec (#, #, #) -- throw empty bar over back and do half-squats (focus on jump)
  
• Dumbbell Swings (55lb) x 60 sec (#, #, #)
• Barbell Thrusters (45lb) x 60 sec (#, #, #) -- empty bar again
  

Repeat 3x, resting 60 sec between rounds.

Wednesday: Rest + Max Effort Chin Ups

Strength and Rest in the same day. How can it be? I had to miss gym (work!!), had to run home and got trapped until too late to be up for run or park workout. Was frustrated about it and said 'fuck it' and did MEBB upper body day at home at night with dumbbell, a strap apparatus I made out of two belts and my doorway pull up bar. (without accompanying workout)

Max Effort Weighted Chin Ups:

• 3 x 30
• 3 x 35
• 3 x 40
• 1 x 50
• 1 x 60 FAIL
• 1 x 60 FAIL
• 1 x 55 FAIL

BAH!!!! I probably could have done 55 if I had not tried 60 twice first.

I am still stiff in the quads but not as much in the chest. Thursday will get something good in there.

Tuesday: Sweet 16 plus core

Warrior Challenge: The Sweet 16 (Ross E.)

• Tabata Heavy Bag
  
• Tabata Air Squats (18, 16, 16, 14, 14, 14, 13, 13)
  
• Tabata Heavy Bag
• Tabata Pushups (13, 10, 8, 6, 4, 6, 4, 5)
  

Push ups were hard as hell -- maybe b/c of the DB benching in my circuit from yesterday? I felt fatigued starting first set.

A little bit o' core:

• Barbell Punches x 5/side (50lb on bar)
• Full Contact Twists (sort of) x 10 with 50lb on bar it's a struggle and don't keep the arms straight enough
• Weighted Side Bends x 10 x 45lb plate
• Weighted exercise bar behind head "twist" sit up x 10/side

Only repeated 2x and left off the last exercise on second b/c I was uncomfortable and that motion was totally awkward anyway (more sore b/c of my crunches and stuff from yesterday I think)

(NOTE on Punches and Full Contact Twists: I like to do these together -- it's convenient. But weights differ. 50lb on bar is too much for twists but much less is not enough for punches. Gotta find happy medium. It's 35 or 40.)

I bailed on the core circuit b/c 1. I was pressed for time, 2. the weight room was in disarray with the stuff I was using all over the place and 3. too many people in my way. Also, my arm was hurting, which brings me to...

Injury Report: This morning on my pull up bar at home (first set of 5 I cranked out) I hurt something in my arm -- thought it was tendon area in front of elbow. Didn't hurt rest of day but I think the push ups in the Tabata drill exacerbated a little -- still could not tell if it was tricep, elbow or what, but now I think it's mainly focused in outside lower tricep or one of those tendons over there. I have had similar pain before and expect it to go away. Initial stiffness that caused injury was probably from DB r0ws in my circuit yesterday. I will have to work around this for my upper body MEBB tomorrow -- I wanted to do Weighted Dips but that might not be good now. (I bet I also exacerbated with the Full Contact Twists, maybe the Punches)

Excuses aside -- what a fucking waste. I really wanted to get a core blaster in but I just couldn't find the right groove for a good, flowing circuit. Will make up for it next time. These are exercises you can do every day.

Weigh in: 175.5

Monday: ME TGU + DB Circuit + Core

Max Effort Turkish Get Ups:

• 3 x 30
• 3 x 35
• 3 x 40
• 1 x 50
• 1 x 60 FAIL
• 1 x 55
• 1 x 60 FAIL
  

Circuit:

• pull ups x 5
• thrusters x 5 x 40lb DBs (should have done 50s)
• one-arm rows x 5/side x 70
• one-arm bench press x 5/side x 60 (was heavy -- dropped down to 55 after 1st set)

Repeat 3x

Core drill (12345):

• 10 V-ups
• 20 ab wheel rollouts (knees)
  
• 30 ball crunches (slightly more b/c was going fast -- more like 35 on both)
• 40 second side plank hold/side (Failed -- only got about 30 each side)
• 50 second straight plank hold

Repeat 2x

Weigh in: just shy of 176

Saturday: Attempts at some PRs and some practice lifts (+ other things to make the workout count)

Ugh.

Squat PR attempt:

My squat strength is gone. I think my PR is 285 (with thoughts that I could prob go higher) but the most I could do today was 245. Tried 275 and it wasn't happening. I might need to get back onto some 2-3 squat days/week program. 5x5's or something. I am appalled and ashamed.

Push Press PR attempt: great success

Hit 165, a new PR. Giddy up. Tried 175 -- nope. Then tried 170 -- nope. Can't say I am chuffed but I am definitely not disappointed.

Did some pull ups... some shoulder lifts (DB raises - not too intense)... some dips... and played with some other stuff like one-legged squats (CANNOT do em without holding on to something for stability -- don't have anywhere near the balance I need)

Did a couple of sets of combo push up/SDLHP (2 x 10 x 80) -- great exercise. Gets heart thumping. Shoulda squeezed out another set in retrospect.

Bunch of core exercises, scattered sets here and there, some more than once. Today was a play around and bounce around in the weight room day. Spent a solid chunk of time there.

Core stuff:

• Back extensions
• Sit ups (unweighted and weighted)
  
• Side crunches/bends on extension thing
• Saxon side bends
• Russian twists

Also practiced Turkish Get Ups... Did first one with 30lb then did a few with 40lb, which is probably the most I've ever done. It felt like that would be close to my max weight but my ability to complete the exercise with a decent DB has magically arrived. So now I will work on pushing up that weight.

Almost forgot -- finished with 10 min on the eliptical with high resistance (rando) to burn some more E.

Weigh in: 173 -- normally would be happy but I care much less when I feel my strength is not on the rise.



Okay - off to eat some chicken

Tuesday: Back in it with some MEBB strengthy strength

Have had a ROUGH month, between busy work days, some sickness, too much hecticness on the weekends, and prob a few other lame excuses. I let fitness slip down my priority list, but that is DONE.

Back to school time: 6 days a week ideally, 4 on a slack week. Goal is:

• 3 days of heavy lifting (MEBB or other focused strength training)
  
• sprinting OR intervals at least twice a week
• at least one good GPP, Warrior Challenge or ass kicking WOD every week
• some other conditioning thrown in there (with weights and without)

TODAY'S WORKOUT:
Warmed up with some stretches and some bar (45lb) thrusters and overhead squats to get the blood flowing and then warmed up with some 135lb DLs before work set.

MEBB Deadlift:

• 3 x 225
• 3 x 245
• 3 x 265
• 1 x 295
• 1 x 305
• 1 x 315 (PR)... I should have kept going to see where I broke. It was heavy, but I did it with no trouble. Same rep routine next time and keep going until fail.

Weighted Pull-ups and Dips (3 x F) with 30+lb (used 2 10lb plates on chain that was at least 10lb):

• Pull ups: 4, 2, 4
• Dips: 7, 6, 5

(did these alternating... prob could have squeezed out more dips. Pull ups are still my nemesis)

Finished with a few sets of DB bench presses and some extra push ups and pull ups at the very end...

• 10 x 40
• 10 x 50
• 10 x 55
  

Weigh in: 174.5

Wednesday - gettin back into liftin' -- depressing performance but good workout

Warm up:

• 10 burpees
• 10 jumping jacks
• 10 knuckle push ups
• 10 knee tucks
• samson stretch

Repeat 2x

Played around with some chains just to see if they worked for strapping DBs to me - better move might be plates now that I think of it. Chain prob 10lb, 20lb DB - some pull ups and dips.

MEBB Push Press:

• 5 x 105
• 5 x 115
• 5 x 125
• 3 x 135
• 3 x 145 -- FAIL
  
• 3 x 155

Dammit. I couldn't get 145 up once. a few weeks off and strengh is lost!

Light squats, front and back, for form.... with the 145..

Some extra shoulders and arms -- alternating tricep push downs, preacher curls, DB presses, etc.... was lifting pretty light and didn't feel great. Only heavy effort was the push downs but was failing on the full weight rack (190 I think), which I can usually do a few times. was doing like 8 reps at 170 or something.

DB shrugs: 3 x 12ish x 100

Full contact twists: 3 x 10 x 25 on bar, with BB punches alternating and one set of side bends w/ 45lb plate.

weigh in: 177

Wednesday: Crossfit Virtuosity's "Murph" -- FAIL

“Murph”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

FAIL

The first mile felt great. Didn't even really take a breather before jumping into the circuit (5/10/15) which I was supposed to complete 20x before the finishing run. After 7 rounds I could not go on due to dehydration.

I don't think I had a drop of moisture in my mouth or throat... I felt dangerously dehydrated. Confirmed that I was when on walk home, I ran it up one of the big hills and then got a sharp cramp. Then a few blocks later, got dehydration headache... Was shaky and half dead by the time I got home.

A bunch of water and a banana later and I was feeling better, but DON'T TRY A ROUTINE LIKE THIS OUTSIDE IN THE SUN WITHOUT WATER. (Lesson for the future.)

Side note: I was making good time - very continuous. But pull-ups were getting hard. Even with water, I might not have had a tough time finishing those.

Note on MEBB

As soon as gym is open again, get on this.

Full body:
Dead lift
3 x 225, 3 x 245, 3 x 265, 1 x 295, 1 x 305, 1 x 315

(what else? cleans and snatches for max weight might not be smart)

Upper body:
Push Press
5 x 105, 5 x 115, 5 x 125, 3 x 135, 3 x 145, 3 x 155;
3 x 120, 3 x 130, 3 x 140, 1 x 150, 1 x 160, 1 x 170

Bench Press
5 x 130, 5 x 140, 5 x 150, 3 x 165, 3 x 175, 3 x 185;
3 x 150, 3 x 160, 3 x 170, 1 x 185, 1 x 195, 1 x 205

Lower body:
Squats
5 x 225, 5 x 235, 5 x 245, 3 x 265, 3 x 275, 3 x 285
3 x 225, 3 x 245, 3 x 265, 1 x 285, 1 x 295, 1 x 305