42 Minutes

Switched up my week since the forecast called for rain today, so I talked 18 holes yesterday instead of getting in a workout. Went to the gym at 11 today with Brandi and did the programmed workout.

Warm-up – 3 Sets

  • 12 cal Row
  • 12 Plank Push-ups
  • 12 Ring Rows

Conditioning

  • E3M – 4 Rounds
    • 30 Wall Balls (14#, 10′)
    • 15 Burpees
  • 3:00 Rest
  • E3M – 4 Rounds
    • 30 OH Lunges (45#)
    • 15 Step-ups (24″)
  • 3:00 Rest
  • E3M – 4 Rounds
    • 15 cal Row
    • 15 V-ups
    • 15 OHS (45#)

Didn’t take much to decide to use 14# for the wall balls. Knew rest would be valuable and wanted to be able to keep going unbroken. Made the right choice. The first set of movements were by far the worst on the lungs. I used an empty barbell for the OH lunges and squats. The second set of movements were a huge leg burner and I did the step-ups instead of box jumps to help save my back. I increased my pace on the rower each round, starting at about 1,200 cal/hr and doing about 1,400 in the 4th round.

It took about 1-1.5 rounds to get a feel for each group of movements. I think I was faster on rounds 3-4 of each grouping. Overall probably averaged just over 1 minute of rest each round. Haven’t done something like this in a long time; it was a solid 42 minute grind.

No Lungs

Had the day off work, but it turned out to mostly be a lazy day. Thursday has been a rest day during the Open, but I might not get in a workout until Monday, so pushing a long streak this week.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski Erg (subbed for row)
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing

Warmed up the deadlifts with 8/8 at 45# and 95#.

Workout – 6 Sets (3 each leg)

  • 8 Single Leg Deadlifts (125-145-165#)
  • 30s Bent Knee Hollow Body Hold

Conditioning

Power Elizabeth
21-15-9

  • Power Clean (135#)
  • Ring Dip

I’ve wanted to give this a try for the last couple years but kept finding reasons to do something else. I’ve only ever attempted it once with a 7:09, back in 2013. I started out 6-5-5 and then died. Ring dips turned into triples and doubles really early. Took me 7:24. Need to do more met-cons.

Active Life – Back Max

4 Rounds

  • 20 Plank Push-ups
  • 10 Supinated Pendlay Rows (75#)
  • 30s/30s Pallof Press Hold
  • 10 Leg Lifts (asked from 5-10 Strict Toes to Bar)

Went to try a T2B and my right shoulder wasn’t having it. The strict ones really bug my shoulder.

Ready for some rest days!

Easier Abductions

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between)
  • 10/10 Side Plank + Hip Abduction (3 count pause)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Was able to do all 10 side plank hip abductions per side without splitting to sets of 5s today.

Conditioning

20:00 Airdyne

Just a slow 5.88 miles.

Add Weight to the Kossacks

Friday was a planned rest day because I went out with the crew to Brew Ha-Ha. I should probably start planning Saturday as a rest day because I’ve been getting so busy with projects around the house and shop that I don’t want to stop to workout. So I’ve had 2 days off, though I’d done something 5 days in a row before that, so still only a 2 rest day week.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Sets

  • 8/8 Kossacks (3s pause, 35# KB)
  • 10 Jumping Lunges

Adding weight to the Kossacks was harder than expected, especially with the pauses.

Conditioning

Rowing Kalsu

  • 100 cal Row
  • EMOM – 5 Burpees over the rower

I’ve done this once before but with the wrong method of not having to do burpees during the first minute. My time was 7:52. Today I did it correctly and it took 8:40. I only needed 6 calories at the end so I’m pretty sure I would have beat my time if I’d done it the same way.

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between sides)
  • 5/5/5/5 Side Plank + Hip Abduction (3 count pause at top)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Raising my leg up on the side planks is one of the hardest things I’ve tried in a while. It was supposed to be 10/10 but I had to switch it up after I get into that very first set. Between those and the Kossacks I think my hips may be feel rough tomorrow. This was fatiguing on the shoulders too .

The Pacer

Warm one yesterday walking 18 holes. Actually felt some fatigue in my legs this morning. Got to the gym early, so jumped in on some bench press with Alex.

Bench Press

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

Felt heavy at 135, but seemed better after that.

Warm-up

2 Rounds

  • Jumping jacks
  • Mountain climbers
  • Plank
  • Air squats
  • Bottom Squat Hold

I think we were switching every 15-20 seconds.

Conditioning

24:00 AMRAP – Team of 3

  • Person A: 200m Run (pace setter)
  • Person B: 10 Burpees
  • Person C: 10 Wall Balls (30#, 10′)

Ideally B & C get some rest while waiting for the runner to get back. Teamed up with Bryan and Weston. I started with wall balls, got through 8 rounds plus my wall balls and nearly finished the run with about 20 meters left. My pace on the runs felt really good today, even with the heat and humidity.

Midline Mash-up

2 Rounds

  • 30s Plank
  • 20s Plank Push-ups
  • 10s Plank
  • 30s Side plank
  • 30s Side plank

It was a Tabata but I skipped the rest since we were rotating movements.

Grilled out and played some Spike Ball.

This fucking heat is exhausting. One of my first projects when I got home from a work trip is to replace a couple of in-wall air conditioning units; one doesn’t work anymore and the controls are broke on the other one. They must be at least 15 years old. After feeling lazy all day I got off my ass and headed to the track.

Aerobic Capacity – VO2 Max

13 Rounds

  • 200m Run (slow)
  • 200m Run (mile PR pace – goal of 46s)

I decided to start with a slow 200m to warm-up a bit instead of running a final slow one at the end. The slow pace doesn’t really matter for this workout and continued to get slower and slower. Didn’t get that first pace right (maybe due to the faster “slow” 200 to start), but fell in after that and pushed on the way home.

  1. 1:23.0 – 0:50.6
  2. 1:30.7 – 0:46.8
  3. 1:35.1 – 0:46.1
  4. 1:38.0 – 0:44.5
  5. 1:39.4 – 0:44.0
  6. 1:42.1 – 0:43.8
  7. 1:42.1 – 0:43.6
  8. 1:45.4 – 0:43.7
  9. 1:46.8 – 0:44.5
  10. 1:46.7 – 0:42.8
  11. 1:48.6 – 0:41.8
  12. 1:52.7 – 0:40.0
  13. 1:54.0 – 0:38.1

2016-06-11-vo2-max-workout.png

All of the Burpees

Feeling good. Nothing sore or achy other than the continued shoulder issue.

Warm-up

  • Crossover Symmetry Activation
  • 3:00 Bottom Squat Hold
  • 3 Sets
    • 10 Close Grip OHS (45#)
    • 10 V-ups
    • 5 Burpees

Weightlifting

  • 3 3-Position Clean Deadlifts (45#)
  • 3 3-Position Clean Deadlifts (95#)
  • 1 C&J (95#)
  • 3 3-Position Clean Deadlifts (125#)
  • 1 C&J (125#)
  • 2 3-Position Clean Deadlifts (155#)
  • 1 C&J (155#)
  • 1 C&J (185#)
  • 1 C&J (205#)
  • E45S – 10 sets
    • 1 C&J (225#)

All full squats on the cleans and split jerks. No belt but had on lifting shoes.

Conditioning

  • 100 Burpees

Hadn’t done this in almost 18 months, when I did a 5:37. I was on a good steady pace throughout, maybe slowed a touch in the middle, but picked it up a little for the last 20 reps. Only 1 rep away from setting a PR, but I’ll take a 5:39.

Midline

4 Rounds

  • 14 Plank Walks / Plank Push-up
  • 14 Russian Twists (55# plate)
  • 14 Sit-ups

Those plank walks got nasty in round 2. Tried to rotate more than usual for the Russian twists.

Been slacking on the post workout Crossover Symmetry protocols. Will do some ROMWOD later.

Deliveries

In at 9am.

Warm-up

  • Bottom Squat Hold
  • Good Mornings (15#)
  • Side bends with bar (15#)
  • Twists with bar (15#)
  • Squats (15#)
  • 30s Squat Jumps (15#)

Strength

Deadlifts

  • 5×155#
  • 5×245#
  • 3×315#
  • 6:00 EMOM
    • 3×345#

Felt pretty good. I wore the belt during the EMOM.

Conditioning

  • Buy-in: 30 Wall Balls (20#, 10′)
  • 10-9-8-7-6-5-4-3-2-1
    • American KBS (70#)
    • Burpees
  • Cash-out: 30 Wall Balls (20#, 10′)

Everything unbroken, even forced myself to keep going with the wall balls at the end. Wasn’t as bad as I thought it would be with the 70# KB for the swings. Finished in 10:30.

Midline

Tabata Plank Push-ups

Yuck!! Was sweating so much. Did like 12 in the first round, but then only ended up with 58 total. These get hard really fast.

Accessory

We were done with plenty of time so Kevin gave us a bonus of 300m Farmer’s Carry. I had a brilliant idea to try it with bumper plates. Grabbed the 35# ones. Holy shit was that brutal. I had to take so many breaks. Finished it all though. Wonder what my hands will feel like later today and the next couple of days.

Run Every Day

Went out at 7pm. Felt like I was running a 9:00/mile pace, but at 1/2 mile it was just over 8:00. Picked it up a little because it felt good. My pace is coming back much faster than I expected. Ran 1.75 miles in 13:51.

Got the new Nano 5 today and a pair of Relentless jeans too.