Thanks Sam

Another strength AMRAP today at the gym, with push press. I’m going to limit some of my pressing until my shoulder gets better. So I did a workout in the garage. Originally I was going to do a version of the 18 minute AMRAP programmed at the gym, but my back seems really tight today, so I decided not to touch a barbell. I had planned to do “AirDyne Hell” on Saturday but didn’t end up working out, so when I saw Sam Briggs’ Instagram post today, I had my new workout. I cut back to 10 rounds instead of 12 and did 9:30 rest at the halfway point so I could keep starting on the top of minutes.

10 Rounds

  • 30s Airdyne cals
  • 4:30 Rest (9:30 between 5 & 6)

In only takes a couple of rounds for this to turn deadly. On the first five I went 40-45-41-39-41. During the long break I took something down into the basement and nearly fell down the stairs my legs were shaking so bad! My pacing didn’t seem to recover with the longer rest. I went 38-39-36-37-36 on the last five. After round 6 and through the rest of it I felt like I might barf.

Crazy that only 5 minutes of actual work time over a 50 minute period can feel so terrible. I think I’ve been neglecting this energy system lately.

30s

It was Kalsu at the gym today and there is no way my back was attempting that. Did a late workout in the garage. Warmed up with 3 minutes on the AirDyne.

6 Rounds

  • 30s MB Cleans (20#)
  • 30s Rest
  • 30s Ski Erg cals
  • 30s Rest
  • 30s Double Unders
  • 30s Rest
  • 30s Push Press (45#)
  • 30s Rest
  • 30s Lateral Hops
  • 30s Rest

It started getting hard in the middle of the 4th round, but with only 30 seconds of work at a time I knew I could push on. Should have gone faster early on I guess. Hot sweaty mess for this one. It was up to 85° during the day today.

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Still Hot

Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.

Warm-up

  • 3 Sets
    • 1:00 Air Dyne
    • 20 Push-ups (unbroken)
  • Bottom squat hold
  • Shoulder stretching
  • 10 Air squats 
  • 4 Pistols

Had to make sure I could do some pistols before getting into it. haha

Conditioning

2 Rounds

  • 20 Pistols
  • 30 Pull-ups
  • 400m Ski Erg

Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.

Midline

2 Sets

  • 25 GHD Sit-ups (parallel)
  • Max Superman Hold

I did a 1:02 hold both times.

I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!

Double Scap

No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.

Warm-up – 4 Sets

  • 10 DB Snatch (alt)
  • 10 Goblet Squats
  • 5 Scap Pull-ups
  • 5 Scap Push-ups

Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats

Shoulder Press

  • 10×45#
  • 10×75
  • 10×85
  • 10×95
  • 10×105
  • 10×110
  • 10×115

Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.

Conditioning

5 Rounds

  • 10 Ball Slams (30#)
  • 5 Strict Chin-ups
  • 40 Lateral Hops

The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.

After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.

It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.

Pulling Out Left

I golfed yesterday, but my back is still not great. I tried to get there early to hit the range, but there was nobody in front of our tee times, so we ended up getting off really early and I had almost no time on the range. I was favoring my back and anticipating jolts of pain, so I kept pulling out of my swing and hitting everything left all round. This morning seems about the same as yesterday, so I pulled out of the club championship this weekend. Bummed! 😦 With a 9am shotgun start both days, my back wouldn’t loosen up that early and it was not fun playing yesterday with the anticipation on every swing.

Today’s workouts for the gym had a bunch of barbell work, which I’m not ready for. So I made some adjustments to yesterday’s programming and hit it out in the garage.

Warm-up

15:00 EMOM (alt)

  • 40s Jump Rope
  • 8 Ring Rows + 8 Push-ups
  • 8/8 Single Arm OH Lunges (35# DB)

I like these longer warm-ups. Really work up a sweat and get in more aerobic work.

Conditioning

7:00 AMRAP

  • 50 Double Unders
  • 15 MB Cleans (20#)

I don’t know if I was favoring my back or what, but missed a lot on my dubs. Had a nice burn on the medicine ball cleans. Finished 4+9.

  • 5:00 Airdyne
  • 3 Rounds
    • 1,000m Ski (@ 5k pace)
    • 2:00 Airdyne

It was an easy recovery pace on the Airdyne, which was 55-60 RPM for me. I decided on a 2:00/500m pace for the ski erg and kept to it, finishing each 1k in a split second under 4:00. Not an impossible pace for those intervals, but not completely comfortable either. Total time with transitions was 24:25.

The Banded March

Last night I think I was already starting to feel some effects of spending an hour on the Airdyne. The front of my ankles were getting tight again and my right knee was feeling a bit weird. My back is starting to feel better today, but had to skip out on golf.

Gymnastics

8 Rounds (Tabata)

  • 20s Push-up
  • 10s Rest

I did 6 sets of 11, then 9, and finished with 8. For the sets of 11 I should have been doing 6-5 instead of 11 unbroken because I had a lot of rest time each set. It was all I had to squeeze out 9 and 8 on the final 2 rounds.

Accessory

  • 4×15 DB Curls (20#)
  • 100 Bench Press (45#)

I did the bench presses in 1:39 with short pauses at the top after 67 and 93 reps. Never set the bar down, which I was not expecting to be able to do.

The Banded March

I’ve been wanting to try this for a long time. Since I can’t handle loading my spine, I thought it would be a good way to work my lower body. I put a green band around pegs at the bottom of my rig and hooked up my dip belt. Held a 20# medicine ball at my chest and went for 5:00. Would be fun to try with my new 100# sandbag when my back recovers.

Conditioning

  • 5:00 Airdyne
  • 5:00 Rest
  • 5:00 Airdyne

I started out at 85 RPM. My legs were dying 2 minutes in so my pace slowly kept fading. Maybe I should have rested more after the march, because it felt like the lactic acid built up really fast. Managed to get 170 calories. On the second round I started at 78 RPM for 2+ minutes, picked up to 82 for a minute or two, then kicked it up with a minute left, and brought it home in the least 30 seconds. Got exactly 170 calories again. Not great on either interval considering I can do 340+ in 10 minutes.