Felt good after the workout yesterday and since. Was up really early this morning and made it for a packed 9am class.
- 20 Reverse Lunges
- 10 Pendlay Rows (45#, 2s pause)
- 10 Squat Jumps
- 10 Good Mornings (45#)
- 1:00 Airdyne
- 10 Full Grip Elbow Punches
- 10 Tall Muscle Cleans (45#)
- 10 Hang Power Cleans (45#)
- 5 Power Cleans (95#)
27-21-15-9 – “Eliza-Plus”
- Power Cleans (135#)
- Ring Dips
I did power Elizabeth in March and it took 7:24, so I was thinking this could get close to double that time. Singles all the way on the cleans, but I didn’t mess around when I was at the bar; pick it back up. Mostly triples for ring dips with 5-6 doubles sprinkled in during the middle two rounds. Finished in 12:26, so better than expected. I need to work on my kip.
Took the rest day yesterday and travelled up to Rogers City for the holiday. Woke up with my back still feeling tight this morning, so I decided to take it easy Jumped on the Airdyne (AD2) for 40 minutes and went 11.86 miles.
Forgot about shoveling their driveway, which took about an hour.
Jumped on the Airdyne for 30 minutes around lunch time and did 9.71 miles.
I felt so good yesterday after finishing that workout. Not sore or anything today. Ate plenty of food all day.
Went 12.76 miles, which turns out is the longest distance I’ve made it for 40 minutes, even though they are always just active recovery rides. Was watching YouTube videos so wasn’t thinking about what I was doing.
Thought about doing gyms programming before I hit the road on Friday, but rested instead. Got to it today in the garage after getting home.
Went 3:00 Ski Erg for about 680 meters.
I put on the belt for 235 and above. Was close to failure on those last two sets. I completely spaced out and forgot to do 12×195 (75% of heaviest) at the end. Saw it in the list after I had already put the jerk blocks away and unloaded the bar. Probably enough struggle for my back today.
I warmed up my clean and jerks with 5×45, 3×95, and 2×115. Did a few pull-ups too.
This was programmed as 6 muscle-ups, which I haven’t been able to add back to my repertoire yet. I don’t have a place to do them at home anyway. I can’t do chest-to-bar pull-ups at home either, so it was scaled to pull-ups for me.
I did all singles with the barbell and 3×4 for my pull-ups, without wearing any grips. Finished in 9:49. Today was my first test of the mat setup and it worked great for the metcon. I really need to get my new rack on the wall though because squatting off the blocks is getting really old. I stacked up a couple of plates on the blocks today so I didn’t have to do a half squat to get the bar off of them.
Drove up north yesterday so I could upgrade the charging situation at my parents’ house, so I rested. Wanted to do something today though.
- 45s Airdyne
- 45s Treadmill
- 15 Hand Release Push-ups
Ended up going 2.85 miles on the Airdyne, exactly one mile according to the treadmill, and did 3×5 for every round of push-ups. Good enough for the day.
The workout at the gym is long cardio with core cash-out, so I decided to make my own version and stay home. Out in the garage at 1pm.
Didn’t really plan a warm-up, but I was going to use the treadmill for the workout and when I hopped on it, it slowed right down from my weight. I guess that’s why I got it for free! Seemed like the motor might just be having a hard time keeping up under load, which could be bearings or any number of things. Will have to fix it soon so I can get in some running throughout the winter. Hopefully it’s an easy fix.
- 400m Ski Erg
- 1:30 Airdyne
- 25 Burpees
My pace on the ski erg was < 2:15 / 500m and on the Airdyne I kept pretty steady around 72 RPM, which came out to about 42 calories or 0.55 miles. My burpees felt consistent throughout and were definitely the movement that raised my heart rate the most. Finished at 31:16, which was what I was looking for over 30 minutes.
- 10 Hollow Rocks
- 10 V-ups
- 10 Tuck-ups
- 10s Hollow Hold
- 1:00 Rest
First two rounds unbroken and then 2 breaks in each of the last two rounds. Finished in 6:32.