Farmer’s Stand?

Still got that minor thing in my back. Out in the garage before lunch.

Engine Builder – Speed

2 Rounds

  • 9:00 Airdyne
  • 3:00 Rest

Was probably around 79-81 RPM. Did 3.6 miles both rounds and 302-304 calories.

Went to the 4pm class.

Warm-up

  • 15 cal Row
  • 15 Hand Release Push-ups
  • 15 cal Row
  • 12 PVC Passes
  • 15 cal Row
  • 10 Strict Pull-ups

Strength

5×5 Strict Pull-ups

These were actually after some of the early sets of benching.

Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×230
  • 5×240

Almost didn’t make that last rep! Just 5 pounds under my best for a set of 5.

Conditioning

Partner Chipper

  • 100 cal Row
  • 50 Strict Handstand Push-ups
  • 100 Chest to Bar Pull-ups
  • 50 Strict Handstand Push-ups
  • 100 cal Row

This looked rough on paper! Partnered with Weston. We split the row in sets of 25 then HSPU and C2B in sets of 5s. I was able to do all of my HSPU strict and unbroken! The second time through them actually felt better. After 2-3 sets of C2B I switched from butterfly to a regular kip, which I always forget about when there is a lot of volume; lets me keep going much longer. Never had to come off the bar. The workout didn’t end up being as hard as I expected. I rowed around 1,600-1,700 cal/hr my first two times and then more like 1,500-1,600 at the end. We finished in 21:23.

Accessory

4 Sets

  • 10/10 Single Leg KB Deadlift (62#)
  • 40/40s Single Leg Stand (62#)

The single leg deadlifts didn’t feel the greatest on my back. First time trying the stands with a weight and it really wasn’t bad at all. Would you call it a Farmer’s Stand? LOL

Near Perfection

On Monday I golfed 18 in a cart. Was feeling sick during the NCAA Championship game, started puking in overtime, and was up all night. Tuesday morning I was able to stomach food, but had a bad headache and was exhausted all day. Took several naps and slept 10.5 hours that night. Still felt out of it and tired yesterday. Feeling good and back to work this morning.

Quick trip out to the garage in the late morning.

Warm-up

3:00 Row (750m)

Paced the minutes at 2:05-2:00-1:55.

Engine Builder – Anaerobic

8 Rounds

  • 30s Row
  • 2:30 Rest

I got 17-17-18-18-18-19-19-19 calories and 173-170-177-177-177-178-178-178 meters. Five calories and 23 meters more than a month ago. Can really feel things loosen up and get the feel for the speed after a couple of intervals. Maybe I should warm up more. Not sure what happened in that second one though, where the distance dropped; I felt like I got up to speed quickly and averaged a better pace than the first.

Today’s workout at the gym was rowing intervals with air squats, so I stayed home to save travel time and get more done at work after two sick days. Allowed me to get in a little gymnastics strength and catch up on another EB workout in the garage.

Warm-up

3:00 Ski Erg (665m)

Paced the minutes at 2:20-2:15-2:10.

Gymnastics Strength

  • 3:00 EMOM
  • 1:00 Rest
  • 3:00 EMOM
  • 1:00 Rest
  • 2:00 EMOM

Each working minute I did:

  • 5 Strict C2B Pull-ups
  • 10 Hand Release Push-ups

Been getting in a lot of strict pull-ups over the last month or so, but this got aggressive real quick!! I was planning on a straight 10 minute EMOM but there wasn’t enough rest. Saying they were all strict pull-ups would be generous because I definitely got some legs in there when I started to struggle. Wearing heavy sweat pants and a heavy hoody may have made a big difference here. Having to jump up to the bar in my garage in a bid deal too.

Engine Builder – Max Aerobic Power

15 Rounds

  • 1:00 Row
  • 1:00 Rest

Settled on a goal pace of 1:39/500m, which felt great and at the same time was a good challenge. I got exactly 25 calories every time and 303 meters every round except the 12th, when I got 304. Can’t ask for better consistency. Really good sweat after no workouts since Sunday.

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.

Back at Class

I’m still sore in my quads a little bit from 19.5! I strained one of my left spinal erectors on Sunday, so add that to the list of shit bothering me. I was definitely glad for the rest day yesterday. After my morning meeting I hopped on the rower and did 733 meters in 3:00 to warm up.

Engine Builder – Max Aerobic Power

20 Rounds

  • 30s Row
  • 30s Rest

Got to > 1,600 cal/hr by the 4th pull and then held 1,650-1,750, though was over 1,800 at times too. My starting leg drive faded in the second half of the workout so I had to hold a higher pace after getting the flywheel up to speed. I got exactly 13 calories each time for 260 total and went 3,105 meters for an average of 155.25 with a range of 156-154. A few weeks ago when it was 18 rounds, my average was 147.4 meters with a range of 150-145. Much better in every aspect today. Most of the improvement probably comes from having a better idea of what pace I’m capable of.

Went to the gym at 4pm, my first class (not counting Open workouts) since March 6th when I tweaked my back.

Warm-up

3 Rounds

  • 10 cal Bike
  • 10 Kip Swings
  • 10 Push-ups

Gymnastics

10:00 EMOM

  • 5 Strict Pull-ups
  • 5 Strict Ring Dips

In the seventh minute I started doing 3-2 on the pull-ups.

Conditioning

Partner Workout

  • 100 cal Assault Bike
  • 100 Sumo KB Deadlifts (40kg)
  • 100 Burpees

I worked with Weston and Brandi who did their part at the same time. The were on rowers and did regular deadlifts. I actually think it may be quicker to rack up calories on the Assault Bike for 20-30 seconds with rests because I think I was under 30 seconds most rounds. It just wears on you more because I was really slowing down by the 4th and 5th ones. We split the deadlifts up in 10s and the burpees in 5s. Took us around 12:43.

Accessory

4 Sets

  • 10/10 Single Leg Hip Thrusts (20″ box)
  • 20 Banded Pull-throughs (green band)

We had time so I knocked out some butt stuff. Single leg hip thrusts are much harder than glute bridges!

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.