I like Fridays at the gym. Usually no running, nothing rough on the legs. Maybe to just give us a break after some rough weeks, but it’s nice to just focus on hypertrophy. Super sets and complexes to failure to just get a pump, and upper body. It’s starting to feel odd when I have a day that doesn’t leave me on the ground in a puddle panting. The workout was still rough, and my chest, shoulders, triceps and core all feel like they got worked; I don’t have that drained/exhausted feeling through after some of the tougher metcons we had this week. I did get plenty of sleep last night, so maybe this is what good recovery feel like.
I’m a little worried about that knot in my ass and a little twinge in my shoulder. About 3-4 weeks ago now we did some hand stand push up work, and I was trying to do some kick ups and landed wrong, and while it didn’t really slow me down or continually hurt, there was a pretty sharp pain in my glute. Normally, my legs feel fine. I don’t know if I reaggrivated it Wednesday, but it’s a knot that won’t loosen right now. I’m hoping the next 3 days of rest will let it finally heal.
My shoulder started Tuesday, during the strict presses. During one rep I let my elbow flare a bit and felt some tightness. Felt fine Wednesday, but I think I aggravated it with those burpees yesterday. Basically, I need to watch my elbows; push ups, pull ups, anytime something is going overhead. I think especially towards the end of the metcon yesterday I was just flaring elbows and overworked my shoulder. We did close grip bench and tricep stuff, along with front rack & overhead kettlebells today – it didn’t hurt, so when I use good form everything feels fine. Just something I’m going to be aware of going forward – form is more important than a good score. If I can’t do it with good form, I need to be going slower, or scaling differently. I do not want to have to suddenly take a year off because of my shoulder.
- 1 min row (easy) (2:25)
- 10 scorpions
- 20 prone swimmers
- 10 push up to down dog
- 40s row (moderate) (2:10)
- 20 banded pull aparts
- 20 banded triceps pushdowns
- 5 plyo push ups
- 20s row (fast) (1:55)
Strength: 6-12-25 protocol
- 3 rft (16:00 cap)
- 6 close grip bench press (challenging weight) (115#)
- 12 rollback triceps extensions (20# dbs)
- 25 banded triceps pushdowns (red band)
- no rest between movements, 3:00 rest after all 3 exercises
Metcon: “Sled Death Carry” – Max distance 18:00 with partner
- asymmetrical kb carry with sled (25# kbs, 45#sled) (700m/1400m with partner)
- 1 kb in front rack + 1 kb in overhead, alternate sides every 50m
- sled belted to waist
That 6-12-25 workout didn’t look very difficult at first, but by the 2nd round my triceps were burning. The 3rd round I was trying to finish my last rep of 12 roll backs and when I extended up my arm gave out and the dumbbell almost came down on me. My grip didn’t fail or anything, I just couldn’t straighten my arm to finish the rep; I pushed to extend and it wobbled and then went noooope and I had to move my head because there was a dumbbell head coming down at me. Failure, or pushing it, was the stimulus the coach said we were after.
The sled death carry was a little misleading, but probably my fault it wasn’t so ‘deathy’. I did a warm up with 30# kbs without the sled and wasn’t feeling sure if I’d be able to keep the front & overhead positions while pulling the sled, especially after about 8-10 minutes. Still got a good workout, it did get a little tough to keep the core tight towards the end with that overhead kettlebell extended. I just remembered two weeks ago when we did around 5 rounds of sled pushes and then 4 rounds of like 20 russian kettlebells and 30 air squats, and probably went a little lighter than I could have. But there wasn’t any shoulder pain in the bench or the kettle bell carries.
I’m looking forward for an awesome weekend, heading into the mountains with the family for some hiking and relaxation. I’ll be ready to be back on Tuesday and after it again – hopefully glute/shoulder back to at least 95, maybe 100%.