I hoped to get out for an early run, but it was raining. At around 11:15 it brightened up, birds started to chirp, and radar showed a window in the weather, so I hit the pavement.
Year of the Engine – Endurance
I mapped out a loop that ended up being 2.55 miles and took me 24:30. My focus for the run was on my stride rate, which was a lot more consistent than usual (often drops to 155-160 with an average in the low 160s) and must have helped with my pace. I’ll have to concentrate on my stride more often and would like to get it up to 180.
I rested and took my time setting everything up, so it was just over 30 minutes after the run when I got started on the workout.
- 30 Strict HSPU
- 40 Box Jumps (24″)
- 30 Bench Press (135#)
- 40 Goblet Lunges (53#)
- 20 Strict HSPU
- 30 Box Jumps (24″)
- 20 Bench Press (135#)
- 30 Goblet Lunges (53#)
I went in to this workout planning to do 40-30 on every movement with the option for a third round of 20. That quickly changed when I went 5-5-3-singles and took five minutes to do 30 strict handstand push-ups! The next time around I did 2-2-2-singles, taking four minutes to knock out 20 reps. I recently felt good doing two rounds of 5×5 strict in a partner workout, so I never expected to drag behind the struggle bus like this. Either my shoulders are wiped out from yesterday or using plates and an AbMat is a lot harder than the big gymnastics mat at the gym. Box jumps were fine and mostly a rest before pressing again. I felt weak on the bench as well and did all sets of fives. I split the 40 lunges in half because I felt like I was fatiguing my triceps by holding the kettlebell and did the 30 unbroken. Finished in 21:42 with 9:00 spent on HSPU.
100 Hand Release Push-ups
For some reason at 6:30pm I got the bright idea to test some push-ups after all of the pressing I’ve done in the last two days. I haven’t been able to beat my 5:04 PR on this from 2013, though I did 5:18 and 5:08 in 2017.
Some quick math told me five reps every 15 seconds would get sub five minutes, so that was my plan of attack. I did 5 reps and rested until the my 15 seconds was up. Rinse and repeat. It felt great through 50 reps. I could feel the fatigue kicking in as I got through 60 and by 70 I was barely making it in time. After that I knew I couldn’t keep up the fives any longer, so I resorted to whatever I could manage until it was singles. Finished in 5:14, so with all of the reps done yesterday and today I’m confident I can break that barrier soon.
I guarantee I’m not going to any time soon, but I keep thinking I want to redo 19.5 to put in a better effort. Hopefully I stop thinking about it after today’s workout. I have to remember I got through these last three workouts with a significant injury, which prevented me from attending classes; I haven’t been able to squat at all or press any weight overhead. It will still be close to my best, if not the best, Open percentile ranking in the 8 years I’ve done it.
My quads and traps are incredibly sore today. Probably worse than post-Karen DOMS. Went to open gym at noon.
- 3:00 Assault Bike (33 cals)
- Dead Hang & Stretching
- Shoulder Passes
The first time I tried this hero WOD, we greatly underestimated it and had to scale back to 21-11. Then two summers ago I completed it in 10:06. My goal for today was to go sub nine. The plan was 3×7, 3×5, and 5-4 for both types of push-ups and all triples for the dips. Figured it would come down to the ring dips.
I ended up doing 3 equal sets for all HSPU. Ring dips were 7×3, then 2 sets of 3 and the rest quick singles. For push-ups I struggled through 3×7 and then did triples the rest of the way. Finished in 8:04 for a 2:02 PR!!
- 108-72-36 Double Unders
- 36-24-12 Goblet Lunges (53/35#)
- 12-8-4 Burpee Broad Jumps
Missed two dubs in the first round after 71 in a row and I don’t think I missed in the other sets. I thought the lunges were going to be harder than they were. Took me 8:01.
- Dumbbell Curls – 21s (25#)
- 10/10 Single Leg Glute Bridges (squeeze at the top)
- 30s/30s Single Leg Stand (squeeze glute)
- 10/10 Side V-ups
- 20 Leg Circles
- 10/10 Wood Choppers (25#)
- 20 Plank Jumps
- 20 Flutter Kicks
Took 10:23, which is 2:17 quicker than about a month ago. Wonder if the plank jumps will fire up my hip flexors like last time.
I planned to do some rowing intervals tonight, but my WHOOP recovery is only 12% and Mom is visiting for the night, so cancel that. Tomorrow will probably be a complete rest day, unless I get back in the green. Either these Open workouts are really blowing me up or the cardio work is more taxing than I’d expect.
My left hamstring feels odd today. Went to the 4:30 class.
- 3×10 Reverse Hyper (140#)
- 3 Rounds
- 200m Run
- 10 Goblet Walking Lunges (35#)
- 10 Glute Bridges
- 6 Inchworms
I wasn’t front squatting, that’s for damn sure. So I did single arm kettlebell front rack squats.
- 10/10 @ 35#
- 3 sets 10/10 @ 44#
The left side of my back was not feeling great in the last few reps. Uh oh.
- 25 Thrusters (75#)
- 800m Run
- 25 Thrusters (75#)
Programmed as 18 with 115# but not for me. I warmed up with the empty bar and the back felt ok, so I figured I could try the workout. I increased the reps since I was using teh women’s weight and made sure to do both sets unbroken. Should have tried to push the run a bit more. Finished in 6:20.
Accessory – 3 Sets
- 20 Back Rack Walking Lunges (95#)
- 10/10 Landmine Rows (60#, pause at the top)
- 30s Superman Hold
I wasn’t sure about the hold since extension doesn’t feel the greatest some times. It was ok though. Had to split the hold into 20 and 10 seconds each time.
Feeling good and my back is better each day. Walked another 18 holes of golf this morning. The walking is probably helping too.
- 30 Air Squats
- 20 PVC Pass-thrus
- 30 PVC OHS
- 10 rounds
- 100m Run
- 10 Suitcase Deadlifts (72# KB)
The runs were just a slow jog to loosen up.
- 10 Ring Rows
- 10 Burpees
- 20 Goblet Lunges (53# KB)
I like this one because I need the ring row work, burpees keep up the intensity, and weighted lunges or good for the legs. I finished in 10:22.
Surprisingly my abs are sore today from the sit-ups we did yesterday. That rarely happens. I did mostly L-hang in the first round but after that it was a bent knee hang. The hangs sucked and I’m pretty sure I’ll be feeling them the next couple of days.
I stayed after a bit for open gym. Did some DUs and sucked so gave up on them for the day.
- 5 @ 85#
- 5 @ 105#
- 5 @ 115#
- 3 @ 125#
- 3 @ 135#
- 1 @ 140#
That’s a new PR, beating my old one by 5#.