I’m still a little sore today. Out in the garage before lunch.
Engine Builder – Max Aerobic Power
Goal was 1:46/500m, which I held. Got 283 or 284 meters every time. Probably could have gone a little harder.
Went to the 4pm class.
5:00 Assault Bike (3km)
Front Rack Stretch
10 Pause Squats (45#)
5 C&J (45#)
5 C&J (95#)
10 C&J (95#)
This was programmed as 10-8-6-4-2 with increasing weights (pick your own loads) and then max out with any remaining time. Or there was an option to stick to sets of 10, which was up my alley because of my back issues. I ran the true 400m route today since I was scaling the weight and need the running work. I did 2×5 on the C&J for five rounds and finished with 10 unbroken. Took me in 17:27. I still am no good at running, but maybe I was tired from the rowing. Sounds like a good excuse. 😉
Still pretty sore this morning. I can’t figure out why my inner thighs are as sore as they are though from the Tuesday workout. Raining, so no golf today. Went out in the garage before lunch.
Engine Builder – Endurance
I’m going to stop concerning myself with hitting 75 RPM after rereading some stuff the creator of the program wrote. It’s too fast, especially with the ever-increasing duration of these. According to WHOOP I was close to averaging a 70% heart rate today. I did 980 calories and 13.43 miles (21,613m). Each time I took my hands off the bike to grab a drink I could see my heart rate drop pretty quickly, which is interesting.
My neck and shoulders are pretty sore from yesterday, but I’m also sore in my lower body. Didn’t have time for the Engine Builder workout early in the day, so it’s a late one today. Rushed to cut the lawn before the gym due to a chance of rain rolling in and rain most of the day tomorrow. Went to the 4pm class.
1:00 Assault Bike (24 total cals)
15 PVC Passes
10 Hand Release Push-ups
5 Strict Pull-ups
20 cal Assault Bike
10 DB Bench Press (50#)
50 Double Unders
We were supposed to use our slowest time for the whiteboard so it’s key to pace properly. My round times were 2:50, 3:03, 2:56, 3:02, and 3:02. Happy with the consistency, only ranging 13 seconds. I had 10 reps left in 6th round, so finished 5+85. Missed too many dubs or I might have been able to finish. I wore gymnastics grips, did 3×5 pull-ups every round, and didn’t let myself rest much between sets. Should have tried 8-7 because they’ve been feeling really good and it’s time to take a chance. I was around 72 RPM on the bike.
Kroc Rows (50#, each arm)
Cruised through these pretty quickly. Already had a 50 pound dumbbell out from the metcon so that’s what I used. I stayed after to do some posterior chain work.
15 Reverse Hypers (90#)
10/10 Lateral Step-ups (30″)
Out in the garage a couple of hours later…
Engine Builder – Interval
A couple of weeks ago for 8x 1:30/0:30 I did a 1:49/500m pace and thought I could have gone faster. With the slightly longer time domain my goal was that same pace, especially so late in the day after a tough workout. I wasn’t excited to get started, but I ended up feeling great! After four rounds I knew I could pick up the pace. My splits were 1:48.9, 1:48.7, 1:48.8, 1:48.9, 1:48.5, 1:48.2, 1:47.9, and 1:47.3.
I was still very sore yesterday, but managed to walk 14 holes of golf before it started raining. I think that helped me loosen up actually. Got a solid 9.5 hours of sleep last night. Was out in the garage before lunch.
Engine Builder – Max Aerobic Power
The goal was to get near a 1:36/500m pace, which I did a few times. My average distance was 155.17 with a range of 157-153, slightly down from 1.5 months ago when I did 20 rounds with a 155.25 average and a range of 156-154. That difference in average only amounts to two total meters though. My distances were:
Went to the 4pm class. It’s been 3.5 weeks since I picked up a barbell and today seemed like a good day to try a few things. Scaled back the weight to keep it light.
10 Russian Kettlebell Swings (44#)
5 MB Cleans (20#)
3 Power Snatches (115#)
Felt good to move some weight.
E3M – 6 Rounds
10-15 Push Jerks (95#)
10-15 Toes to Bars
10-15 Hang Power Cleans (95#)
10-15 Handstand Push-ups
The Rx weight was 115 pounds and the notes said Rx+ should add 1 rep to the movements each round. My plan was to stick to 10s, keep the barbell movements unbroken and split up the gymnastics to 2×5 for each movement. I cruised through the first round in under 90 second and then Kinde says, “You guys should do Rx+.” I figured since that round went so well and I had scaled the weight I would give it a try. The first three rounds weren’t too bad, but after 13 got nasty!
After my first clean I went for the quick bounce method and my back did not agree, so I had to take the bar down to the knees on every rep and do a proper hang clean, which is much slower. I split all of the T2B up in 2 sets, 5-5, 6-5, 6-6, 7-6, 7-7, and 8-7. Was a bit surprised those felt so good and I wasn’t wearing my grips. Cleans were all unbroken. For HSPU I think I did 10, 11, 6-6, 5-4-4, 5-5-4, and 5-5-5. I missed the 3 minute clock in the 5th round, after finishing the HSPU I had to go straight to the jerks and split that 8-7, otherwise every other round of jerks was unbroken. I got through the cleans a few seconds before the 18 minutes was up and then finished off my HSPU, which was probably in the 19:00-19:30 range.
75 HSPU is a lot, especially combined with 75 push jerks!
I woke up sore in many different areas!! Went to open gym at noon.
5:00 Assault Bike
Just a casual 2.7km.
Warming up the weights were feeling really heavy, until 200, which felt really good. The 210 is 5# more than the last time, so I was thinking it was a PR. I was wrong because I’ve done 8×225 when I was approaching a 300 pound max.
AMRAP Burpee Box Jumps (24/20″, facing the box)
I was missing once or twice per set on rounds 2-7. Started out with 8 burpee box jumps, then a 5, a bunch of 6s, and was able to speed up in the last few rounds. I found a nice step sequence for going into and out of the burpees. Ended up with 68 total burpee box jumps. I could really feel my engine work kick in over the second half of this workout. Probably should have pushed a bit harder in the first half, but I really thought this was going to be more miserable.
10/10 Wood Choppers (30# MB)
30 Plank Jumps
20 Floor Wipers
30s Hollow Hold
I will not be using a slam ball again for wood choppers; too awkward with the moving load inside of the ball. This was tougher than expected. Took me 9:20.
Dumbbell Curl 21s (30#)
Planned to go 30-30-25, but decided to go for it.
Engine Builder – Endurance
I was not looking forward to this, but dragged myself out to the garage at 6pm. Ideally I’d like to get back to the 75 RPM pace I had been using up through 32 minutes, but the 34 and today were not up to par. Today’s average was probably 70 RPM. I got 917 calories and 12.65 miles. Just for comparison I had 924 calories on the 32 minute endurance ride.
I might golf tomorrow if the weather is decent, otherwise it’ll be a complete rest day.
Paired up with TJ. Tom was the odd man out, so he joined us and worked at the same time as me. We decided to go through this like a chipper and thankfully even the runs were able to be split up. We did 200 meter runs, sets of 5s for pull-ups and push-ups, and 15s for air squats. Then we did sets of 15 sit-ups most of the way with 2 or 3 sets of 10s. Dubs were sets of 25 (no misses for me) and 5s for pull-ups again. I was able to get through ever set of pull-ups in both rounds doing butterflies and I did wear grips. There was a 35 minute time cap, which we hit right around the end of the sit-ups. We decided to finish and it took about 45 minutes.
After cleaning up the last of the tree branches and running a bunch of errands throughout the day, I hopped on the rower. With the long workout this morning I decided to put off the week 9 endurance piece on the Airdyne until tomorrow.
Increase the pace each interval. Ended up with 131, 137, 143, 150, and 158 meters.
Engine Builder – Anaerobic
Going to stop paying attention to the calories for such short intervals like this. There just isn’t enough variance at a high pace like this. So my goal pace shifts from > 2,200 cal/hr to < 1:25/500m. I went 178, 178, 179, 181, 181, 181, 181, and 182 meters. This was 33 overall meters more than a month ago and 56 better than two months ago. Today’s first interval matched my best distance from last time. I think the warm-up definitely helped. There was still a bit of warm-up up at that high pace as you can see from the first four intervals.