Goal!!

I’ve woke up to excellent recovery scores in WHOOP the last two days after being sick. I’m bummed to miss the gym all week and today looked like a good workout, but I’m going to the Saginaw Spirit playoff hockey game tonight, so only had time for a garage workout.

Engine Builder – Endurance

30:00 Airdyne (AD2)

In BTWB I have 29 logs of a 30 minute Airdyne ride. My best was 11.23 miles (877 calories) 23 months ago. Continuing with the pace of 75 RPM I’ve been using, I figured I would be close to that distance without even pushing for a PR. Got it with 11.26 miles (880 cals).

Accessory

4 Sets

  • Dumbbell Curl – 21s (25#)
  • 10/10 Single Leg KB Deadlift (53#)
  • 1:00/1:00 Single Leg Stand

First time trying four sets of the 21s.

My Highest WHOOP Strain

Didn’t get as much sleep as I’d like last night, but feel pretty good. More importantly I had pancakes for breakfast since it’s Sunday.

Warm-up

  • 5:00 Assault Bike (42 cals)
  • Dead Hang & Shoulder Stretching

Conditioning

  • 4:00 EMOM5 Burpees
    • 5 Strict HSPU
  • 1:00 Rest
  • 3:00 AMRAP10 Goblet Squats (53#)
    • 6 Box Jump Overs (24″)
  • 4:00 Rest, Then Repeat

The burpees should be very fast to create fatigue going into the strict handstand push-ups. I was able to get every set of HSPU unbroken, but the last set in the first cycle was hard and then the last 2-3 sets in the 2nd cycle were a struggle. My quads got super pumped during the goblet squats. In the first cycle I was marking off rounds on the board, which just wasted time in such a short workout. Skipped that in the second cycle and did better. I did 3+12 and then exactly 4 rounds.

Accessory

3 Sets

  • 50′ KB Dead Walk (44# KBs)
  • 50′ KB Walking Lunges (44# KBs)
  • Dumbbell Curl 21s (25#)

Got some of the idea here from a T-Nation article and video.

Midline

3 Rounds

  • 20 Hollow Rocks
  • 50 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 30 Russian Twists (20kg plate)
  • 1:00 Rest

My upper abs were cramping up from the combination of hollow rocks and flutter kicks. Was able to do every movement unbroken, with my only extra break being between the rocks and kicks is the third round. Finished in 7:41.

Went golfing and played a quick 18 holes in a cart.

Engine Builder – Interval

3 Rounds

  • 5:00 Airdyne
  • 1:00 Rest

I wanted to shoot for 82-83 RPM and my average was probably close. I got 173-174-177 calories and went 6.09 miles or 9,800 meters.

All of the activity made for my highest strain day on WHOOP so far and since I waited so late to publish this, it won’t go up much more tonight.

Burning 4,500 calories was a good excuse to get some ice cream. 🙂

Strict EMOM

I’m still sore from Barbara. Could feel some tightness in my low back this morning that seemed to be from the reverse hypers I did yesterday. Before lunch I got on the rower in the garage.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

To improve on a month ago my goal was a pace of 1:35/500m, which I beat without a problem. My splits were 1:15.9, 1:15.5, 1:15.3, 1:15.2, and 1:15.0. It always feels good to get negative splits and I was able to recover really well in the five minutes, which probably means I should be pushing harder for this type of workout. Supposed to go at 90-95%, but it’s hard to know what that is exactly, so maybe I’m my recovery is just improving. Averaged 1:34.2 and was 14 seconds faster overall than a month ago.

IMG_2492

Went to the 4pm class, which was a small one today.

Warm-up

  • 5:00 on a machine
  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
  • 2 Rounds
    • 5 Inchworms
    • 10 PVC Passes

Gymnastics Strength

10:00 EMOM

  • 5 Strict C2B Pull-ups
  • 5 Strict Ring Dips

Was programmed as 5 muscle-ups (same as last week), but my right shoulder is still bothering me, so I’m not doing those any time soon. Did strict pull-ups last week in this format, so tried chest to bars today. I did 3-2 for the first three rounds of pull-ups, but then did singles for the rest of the way. Dips were all unbroken.

Conditioning

5 Rounds

  • 10 Deadlifts (155#)
  • 20 Wall Ball (20#, 10′)

Knew I wasn’t trying the Rx 225. Thought about 185, but settled on 155 and figured I’d just be faster. Warmed up with 10×45, 5×95, and 5×125. My hamstrings started to feel tight in the 3rd set of deadlifts, but overall I felt good in this one, going unbroken on everything. Finished in 6:23.

Accessory

3 Sets

  • Dumbbell Curl 21s (25#)
  • 1:00/1:00 Single Leg Stand

Did the T Nation A version again for 21s. I could really feel the stands in my glutes after doing those deadlifts.

Version A

I forgot to mention it during my San Diego trip, but we stopped at the Rx Smart Gear office because I’d been wanting to try the Alec Smith gymnastics grips. I hated them! Way too bulky, even with the extra support strap off, which pulled really bad on my wrists. It’s like they needed to have a size bigger than large. Glad I didn’t buy them online. Also tried their EVO Jump Rope and there is no way I’d pay $125 for that!

Engine Builder – Speed

10:00 AMRAP

  • Airdyne calories (AD2)

This workout is also known as “300 FY” because the goal on other Airdyne models is to get 300 calories. It’s really easy to do on the AD2, but still a good relative test. My previous best was 365 cals where I went out hot for 60-90 seconds and fell in to a pace. Today my plan was to hold 85 RPM and hopefully push at the end. I didn’t have much push left, but it worked beautifully to get a 15 cal PR with 380 calories! Was 4.23 miles. I did an easy five minutes to cool down for 1.42 miles.

Went to the 4pm class at CrossFit Whip.

Warm-up

3 Rounds

  • 10 cal Row
  • 10 PVC Passes
  • 10 Overhead Squats (PVC)

Strength

Overhead Squat

  • 2x5x45#
  • 2x5x75
  • 2x5x95

I kept a narrow grip on the bar and went with a slow controlled descent and slight pause in the hole for every rep. Wasn’t pushing the weight with my back and shoulder issues.

Conditioning

Warmed up my push jerks with 5×95 and 5×115.

E3M – 5 Rounds

  • 20 cal Row
  • 15 T2B
  • 10 Push Jerks (135#)

I probably went a little hard on the first row, getting it done under 45 seconds, with 1,700+ most of the way. Each round got slower and slower but kept over 1,250 throughout. My toes to bars were 3×5 every round, wearing grips and push jerks were unbroken. My round times were about 2:00, 2:11, 2:22, 2:25, and 2:25 and I really started to feel it in round 3. Push jerks were a struggle at the end of the 4th and 5th round. These are the type of workouts I’ve really liked from the Ben Smith programming because you have to really push yourself to finish and get some rest.

Accessory

Dumbbell Curls – 21s

Switched it up to Version A from T Nation and wasn’t sure how it would feel so I used 20 pound dumbbells for the first set and then 25 for two more sets.

In the Yellow

I’m getting a lot of sleep, but WHOOP says I’m still not recovering to the green zone; been in the yellow every morning after 19.4 and the rowing I did on Friday. My back continues to feel better each day. My legs feel tired walking up the stairs today.

Too much I’d have to substitute at the gym again, so did everything at home.

Warm-up

  • 3:00 Row (805m)

Engine Builder – Anaerobic

6 Rounds

  • 45s Row
  • 3:30 Rest

Tried to get over 2,200 cal/hr by the 5th pull and stay there. My calories were 26-27-27-27-26-26 and you can see below that I started running out of steam after the 3rd interval. This was pretty nasty.

2019-03-20-row

Looking back at my 250m PR, I pulled 45 strokes/min. I guess I need to cycle through my strokes faster.

Accessory

Dumbbell Curls – 21s

  • 3 Sets 7-7-7 @ 25#

Got up to the 25s with all three sets. One more session and then I’ll switch things up. Really happy with the progress in under 2 months.

Conditioning

5 Rounds

  • 20 Hand Release Push-ups
  • 30 Sit-ups

Wanted something where I could keep moving but not too intense after the anaerobic work. This did the trick. I did 4×5 every round of push-ups. First set was done in 40 seconds and about 50 for round two before I started taking a little more rest between every five push-ups. Sit-ups felt good the whole way and took about a minute each round. Finished in 9:35.

Complete rest day tomorrow.

Sunday Bro Session

Good to be home and get a good night of sleep. I’m already missing the great San Diego food though. I put on almost three pounds, but that may all be water weight from so many carbs. WHOOP was saying that I burned around 4,000 or more calories most days I was out there because of all the extra walking I was doing. My recovery score is low again at 36% after no workouts yesterday, but the travel home from SD.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 3×135
  • 3×175
  • 3×205
  • 3×225
  • 3×240
  • 3×250

My best triple is 255 almost exactly two years ago, so I’m happy to hit this today. If I can’t work on my lower body lifts, at least I’m getting my bench press back and can make another run at 300.

Conditioning

15:00 AMRAP

  • 5 Strict C2B Pull-ups
  • 10 Hand Release Push-ups
  • 15 Hollow Rocks
  • 20 Side Plank Jumps

I did all singles on the chest to bars and was surprised at how great they felt through the entire workout. Push-ups were all unbroken sets and didn’t slow down much. The side plank jumps were the gasser. This was a deceiving workout. I did 8 rounds plus 5 pull-ups.

Accessory

4 Sets

  • 5 Jefferson Curls (45#)
  • 10 Glute Bridges (3s hold)

New movement with the Jeffersons. Damn good stretch down the posterior chain and especially in my hamstrings at the bottom. The Oly coach out in San Diego said I might have weak glutes that result in my back tweaks, so I’ll try adding in more accessory work like this. I guess the rehab stuff I did last year had a good amount of glute work, so I’ll have to go back and look at that too.

Dumbbell Curls – 21s

  • 7-7-7 @ 25#
  • 7-7-7 @ 25#
  • 7-7-7 @ 20#

That lighter third set felt pretty easy now, but the next two sessions will be all with 25s before switching up to one of the alternative 21s workouts.

Engine Builder – Endurance

While watching Michigan vs. Michigan State I thought I’d add an extra cardio session since all I have planned for tomorrow is 24 minutes on the Airdyne.

  • 24:00 Row

The plan was to hold an easy 2:05 / 500m pace and I was spot on the entire way. Finished with 366 cals – 5,760 meters.

2019-03-17-24min-row

SD

Thought about doing one of the engine builder workouts yesterday, but with my WHOOP recovery score still only up to 46% and my back feeling shitty it became a rest day. Needed it. Back in the green with 76% recovery today.

Out in the garage around 10am.

Engine Builder – Interval

5 Rounds

  • 2:30 Airdyne (AD2)
  • 2:00 Rest

I replaced 50 calories each interval with 2:30 since I can only see calories 1/5 of the time on the monitor. I’d have to convert 50 to some higher number anyway to account for the AD2’s quicker calorie accumulation. Last week I couldn’t hold 85 RPM for intervals of three minutes with 30 second rests, but was confident I could for this and I did. My calories were 97, 99, 98, 95, 100 and distances were 1.06, 1.06, 1.06, 1.04, 1.07 miles. It felt good to push that pace.

Accessory

Dumbbell Curls – 21s

  • 7-7-7 @ 25#
  • 7-7-7 @ 25#
  • 7-7-7 @ 20#

When I get through two sessions at all 25s I think I’ll try one of the alternate 21s workouts.

Gymnastics Strength

8 Rounds (Tabata)

  • 20s HR Push-ups
  • 10s Rest

Didn’t let myself rest during the work sets or I should say not any extra beyond the breath I had to start taking before pressing up. My numbers were something like 14-12-10-8-8-7-7-6 for a total of 72 reps, which is 6 fewer than a month ago. That was the first day I did 21s though and only used 10-15-20# for the three sets.

Now I’m off for San Diego. I wonder what my recovery score will look like in the morning after flying across the country and trying to sleep with the three hour time difference.