Warmup
Workout – 5 Rounds
Lotta reps!
6:00 AMRAP
I used to be pretty good at pistols. Seems not anymore. Did 6+4.
10:00 EMOM
Yuck.
Back is even better today.
Warm-up – 2 Rounds
Workout – 6 Rounds
I started with the right leg and held 20s, 25s, and 30s. Reps were 18-17, 19-19, and 18-17. My left side definite felt weaker with less endurance.
Wow, what a noticeable temp difference near the ceiling after the heat been running for a couple of hours.
I was going to only do the two sessions of Active Life, but after sitting down for a few minutes to rest I started to stiffen up. So I cut the Bax Max portion and jumped on the AirDyne instead
10:00 Airdyne
Not going for any 300 FY records today after fatiguing the legs with those step-ups. Still managed 336 cals and exactly 4 miles. I did another 5 minutes of recovery for 1.39 miles.
I’m sore all over. Ankles, legs, abs, chest, biceps, shoulders.
Warm-up – 2 Rounds
Workout
The workout says to find a 5 rep max per leg, which could be different. I didn’t feel like going for a true max with something like this. It could be dangerous with no good way to bail, especially in my garage with the car in front of me. For 115+ I rested 30 seconds between legs. Right leg was always first. Not sure if it affected the left much, but left always felt weaker. Not sure I would have made it with 145 unless I compromised my back.
6 Rounds
Missed too many dubs. Unbroken with the dumbbells. Finished in 8:20.
10:00
Are you serious? I didn’t expect to last, but made it unbroken. I did switch between elbows and hands – 2 rounds elbows, 2 rounds hands, 2 rounds elbows, 2 rounds hands, 1 round elbows, 1 round hands. That was a challenge, especially in the last few minutes when my mat was soaked with sweat. My core seemed ok. It was my shoulders burning in the last couple of minutes.
Definitely feeling some different muscles from the movements in yesterday’s aerobic work. Out in the garage before a company townhall at lunch.
Feeling good with this stuff. Hopefully it’s making a difference.
4 Rounds
Last week I saw someone post about 2016 Regional event 4, which used 115# power cleans and had a 10:00 time cap. I wanted to get in some sandbag work so I came up with this modification.
I wore my belt for the entire workout, though I loosened it in round 2 I think because it was pinching my abs on each clean. Pretty gassed with fatigued legs in round 2, so after that was just a grind. Tried to keep bending over to pick up the bag. Yes you throw it over your shoulder for each rep. I tried to remember to alternate shoulders for balance. Finished in 18:09.
Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.
My pinkies were up against the inside of the first knurl marks on the bar.
Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.
12:00 AMRAP
I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.
Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.
Had to make sure I could do some pistols before getting into it. haha
2 Rounds
Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.
2 Sets
I did a 1:02 hold both times.
I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!
Didn’t go to the gym again because there was some cray-cray 2nd metcon with 108 thrusters at 3 different weights and no other movements. After a metcon with HSPU and pistols? Hell to the no! Worked out in the garage and did the extra credit cardio work instead.
Warm-up: 10:00 AMRAP (easy pace)
I used an old school jump rope today, which provided some weight. Only miss was at 62 in the 4th round. I did exactly 4 rounds.
12:00 AMRAP
My left quad has had that weird feeling off and on randomly, so I wasn’t sure what to expect out of pistols today. I haven’t done any lately. They felt really good doing the foot hold method. Never missed or had a pre-mature foot touch on any reps. Did the handstand push-ups in all sets of 5 with a walk across garage and back as rest before each sub set. I finished 6+14.
I might try to get a piece of plexiglass or something cheap for the wall where I do HSPU. The screws are right in the spot where my feet slide on the wall.
3 Rounds
Decided to shoot for 1s/500m faster than the last time and also do the recovery pieces on the ski erg instead of 2:00 on the Airdyne. My 1k times were 3:58, 3:57.8, and 3:57.7; I was right on pace. My recoveries were 2:43.6, 2:44, and 2:41.7.
