Proper Pacing

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.

Warm-up

2 Rounds

  • 1:00 Assault Bike (24 total cals)
  • 15 PVC Passes
  • 10 Hand Release Push-ups
  • 5 Strict Pull-ups

Conditioning

25:00 AMRAP

  • 20 cal Assault Bike
  • 10 DB Bench Press (50#)
  • 50 Double Unders
  • 15 Pull-Ups
  • 1:30 Rest

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.

Accessory

10-9-8-7-6-5-4-3-2-1

  • 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.

3 Sets

  • 15 Reverse Hypers (90#)
  • 10/10 Lateral Step-ups (30″)

Out in the garage a couple of hours later…

Engine Builder – Interval

8 Rounds

  • 500m Row
  • 30s Rest

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.

2019-05-08-row.jpeg

Not an Olympian

Planned to go to class yesterday, but I could still barely straighten my arms and was extremely sore. Doing 10 rounds with 5 muscle-ups each round wouldn’t have been wise. Had a poor night of sleep anyway, so decided a rest day would be smart.

My lats and biceps are still extremely sore today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:00 Row (without straps)
  • 10 Lateral Raises (5#)
  • 10 Front Raises (5#)
  • 10 Rotator Cuff (5#)
  • 10 Strict Press (5#)

Conditioning

4 Rounds

  • 5x
    • 100m Row (faster than 2k pace)
    • 20s Rest
  • 10 Tempo Dumbbell Bench Press (50#, 2s down, 2s up)
  • 5:00 Rest

I was thinking a 1:40/500m pace going in, but was able to go much faster than that without a problem. My first round was slower, with the first 100 being 19.6 I think. After that I was getting low 19 or in the 18 second range. The bench press was the hardest part. I finished in 31:30.

Skill

More handstand walk practice and feeling better each time. Really starting to push and start out further from the wall. I just need to go for it without the wall there as safety. I’m probably slowing down after a few step as I know the wall is coming up.

Lower the Power

My glutes and legs are sore from the the split squats. Went to the 4pm again.

Warm-up

2 Rounds

  • 30 Double Unders
  • 15 PVC Pass Throughs
  • 10 Push-ups

Weightlifting

  • 5 High Pulls (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 Overhead Squats (45#)
  • 10 Snatch Balance (45#)
  • 10 Power Snatch (45#)
  • 3 Power Snatch (95#)
  • 3 Power Snatch (125#)
  • 1 Power Snatch (135#)
  • 1 Power Snatch (145#)
  • 1 Power Snatch (155#)

E30S – 10:00

  • 1 Power Snatch (165#)

My feet starting catching wide somewhere around rep 8, so today was a good time to work on dropping into a lower power snatch. Was a bit odd and uncomfortable, but I was getting the hang of it by the end.

Conditioning

5 Rounds

  • 60 Double Unders
  • 12 Dumbbell Bench Press (50# DBs)
  • 6 Bar Muscle-ups

I broke up the dubs into sets of 20 again, hoping to keep my heart rate down. Bench presses were all unbroken, though after the second round reps 8-12 definitely got slower. I was expecting to jump up and knock out 6 unbroken every round (or at least a few), but then I missed my very first muscle-up. Oh shit! Plan B. I focused on my movement and knocked out two reps. Sets of two was the new goal. Most of those sets were not easy, but I made it without missing again. I could feel the fatigue in my pulling muscles right from the first round. Maybe from the strict toes to bars yesterday or from 20 heavy snatches. Going right after bench press was tough as well. I finished in 14:58.

Had my first protein shake in 5.5 months after I stopped supplements to fix some concerning lab results.

Work With What You Got

Was awake for over 30 hours with the trip to Bulgaria! We did do a lot of walking around the city to make sure we could stay awake. Got a solid night of sleep though and was in the hotel’s fitness center by 8am.

Push Only

  • 3×20 DB Bench Press (10kg DBs)
  • Press machine
    • 10x45kg
    • 2x8x60
  • Overhead Press Machine
    • 10x25kg
    • 10×40
    • 2x8x45
  • 3×15/15 Half Kneeling 1-Arm DB Press (10kg)
  • 3×15 Landmine Twists (10kg DBs)

Tried to get in the movements that at least matched up with the program. I was holding two dumbbells trying to simulate the landmine twists. Weird but I felt it in my obliques.

Conditioning

4 Rounds

  • 200m Run
  • 20 push-ups (treadmill)

On the treadmill, which took time to get up to speed and kept turning off while doing push-ups. Finished in 6:26 and did all sets of push-ups unbroken, though the last set got hard.

Bottoms Up!

Yesterday my abs were a little sore from the 100 sit-ups on Wednesday. I walked 18 holes on the course. Got a bunch of yard work done today and finally got out to the garage around 6pm.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x215#

Why does this day always seem so heavy? Maybe not warmed up as much as the higher reps on that first day of the “week” in the program or possibly fatigued from it? Seriously… sets of 12 with 200 feel easier than this. This was a 5# increase over the last time.

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 2x5x135
  • 5×140

My plan was to do 1 set at 135 and 2 at 140 but evidently I didn’t pay close enough attention to my notes. Last time I did 2 sets at 130 and 1 at 135, so I guess I ended up lining up with that.

Accessory

  • 3×30 alt DB Bench Press (50#)
  • 3×12/12 Half Kneeling Single Arm Bottoms Up KB Press (25#)
  • 3×15/15 Tricep Kickbacks (15-20-20#)
  • 3×15 Landmine Twists with 45# bar + 15# plate (video)

Fucked up here too and did these kickbacks instead of extensions. I get too used to remembering previous workouts on the program.

That was a lot of lifting. Took just over an hour. First time doing those twists and shit, they are deceiving. Counted left, center, right, center as 1 rep.

Performance Plus

3 Rounds

  • 30s Left – Bottoms Up KB Marching (25#)
  • 30s Rest
  • 30s Right – Bottoms Up KB Marching
  • 30s Rest

This bottoms up KB marching is similar to the presses on a difficulty level. My left arm starts to lose it but my right side is pretty solid. Program also calls for:

  • Foam Roll Lats – 30s/side
  • Thoracic Spine Extension Mobility

I’ll get these in tonight after dinner.

Conditioning

  • 15-10-5 Squat Clean (135#)
  • 150-100-50 DU

Was going to do some running around the block, which is about 700m, but I got rained out again. Thought about doing burpees again but figured the double unders would fatigue the legs more for the squats. I did the cleans 6-5-4, 6-4, and 5 unbroken. Finished in 9:22.

A Visitor

Bryan came over for a garage session. He did his deadlift program while I did the Push Only, which are both Hybrid programs.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x210#
  • 3×30 alt DB Bench Press (50#)

Add 5-10# over last week on the 5 working sets. I added 5# since I started higher than 70% due to doing a couple of weeks of pre-program.

Shoulder Press

  • 5×95#
  • 5×115
  • 2x5x130
  • 5×135

Supposed to increase 5-10# here too. Last week I did 115-120-125 to ease in, which was actually low on the 65-70% starting range.

Accessory

  • 15/15 Half Kneeling Single Arm DB Press
    • 1 set @ 30#
    • 2 sets @ 35
  • 3×15/15 Tricep Kickbacks (15#)
  • Performance Plus – 3 Sets
    • 10 Scap Pull-ups
    • 10 Overhead Shrugs (45#)

Conditioning

  • 200 DB Snatch (50#)
  • 100 T2B

Had an idea to do something high rep before moving on to another movement. We did this as a partner workout, going 4 alternating snatches at a time. Then we did sets of 5 toes-to-bars. Finished the snatches at 9:39 and overall at 12:58 I think. There is a small chance it may have been 12:28. I thought the T2B would get much harder than they did. Snatches weren’t very hard either with that set breakdown.

I skipped out on a stretch from the PP programming that I’ll get in later.

  • 2×15/15 Bretzel (video)

New Accessories

Quads are getting sore from yesterday and my abs are still feeling those knee raises. Got to the gym before 5. My back is feeling really good.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5x5x205

Accessory

  • 3×30 alt DB Bench Press (50#)
  • 3×12/12 Half-kneeling Single Arm KB Press (26#)
  • 3×15 Banded Triceps push down (red)
  • 3×12/12 Landmine Press (70#)

All kinds of new stuff! Those bottoms-up kettlebell presses are hard! My left side fatigued much faster and was more unstable than the right.

Conditioning

Just a 20 minute aerobic Row for 4,880 meters. I bit harder to find the heart rate sweet spot on the rower. It was right around a 2:00/500m pace.