Very similar to the 7-5-3-1 work yesterday. Wasn’t feeling 82-83 RPM today though and it ended up being around 80-81. Did 237-239 cals and exactly 2.81 miles both intervals.
Went to the 4pm class.
10 Air Squats
10 PVC Passes
10 Behind the Neck, Snatch Grip Sotts Press (PVC)
12/12 Single Leg Hip Thrusts
25 Banded Pull Throughs (green)
Dumbbell Curls – 21s (25#)
Did this instead of OHS because of my back. Still doing the A version of the 21s.
30 Double Unders
15 Wall Balls (20#, 10′)
30 Double Unders
Missed a DU or two in almost every round. Had to go slower than normal on the wall balls due to my back, which I could feel on the jumping and the wall balls. I did 3×5 on every round of pull-ups. Got through 5+30.
The outside of my pecs and my shoulders were fairly sore from Wednesday. Went to the 4pm class.
5:00 Row (1,200m)
15 PVC Passes
15 Air Squats
I think I put on the belt for 190 and 205.
9 Power Cleans (205#)
6 Power Cleans (205#)
3 Power Cleans (205#)
Kept the belt on for this. Ran at a pretty good pace, right ahead of a runner the entire time. I was able to pick the bar back up pretty quickly after each rep. Finished in 8:15.
10 GHRs (red band)
20 Banded Pull-throughs (green band)
40/40s Single Leg Stands (squeeze glute)
When I was testing out the glute hame raises I could feel them in my back a bit, so I knew I wasn’t keeping a solid position. Tried without a band, then the tiny orange, and finally settled on the red. I even used my hands to push off a little on the pad. Probably should tell me something that GHRs have always been a huge weakness for me.
I should probably also get in one of the Engine Builder workouts today, especially with the 95% recovery score in WHOOP, but I’ll do it tomorrow.
Got this new pair of kicks, the Speed TR Flexweave. The Speed TRs have been my favorite style of shoes over the last couple of years and these are even better. Felt great lifting and running.
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
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.
10 cal Bike
10 Kip Swings
5 Strict Pull-ups
5 Strict Ring Dips
In the seventh minute I started doing 3-2 on the pull-ups.
100 cal Assault Bike
100 Sumo KB Deadlifts (40kg)
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.
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!
My body (and ego) was already very sore when I got out of bed this morning. Thinking back on 19.5, it’s not the first time I gave in on a 20 minute Open workout when shit got tough. I knew I was resting way too long between sets of thrusters, but I didn’t make a change. Not thinking to switch to kipping C2B after I felt the butterfly disappear was a huge mistake too. As always, more things to improve and at the end of the day, it’s just fitness.
Last night after dinner I ate a whole pint of ice cream for the end of the Open. I ended up eating 3,700 calories for the day and dropped a pound on the scale! After finally recovering to the green zone yesterday morning, it was a high strain day at 15.5, so I probably shouldn’t have stayed up until almost 2am. Apparently I’m recovered to 61% this morning though.
It’s an extra challenge on this wider Titan Fitness rack, especially when using the spotter arms. Made me slow a bit on my reps and focus. Went 10 pounds heavier than the last couple of times I did sets of 8.
The BTWB fitness level keeps using rowing intervals (I’ve brought it up to their Support team in the past) as if it’s a time trial, so this workout was specifically to improve some of my rankings in the speed category. I did a 16.2 for the first 100 so bumped the damper up to 8 and got 15.9, still off my 15.5 PR. I left the damper for the 250 and got 40.3 seconds, also off my PR of 38.3.
Then I set the damper back to 5-6. Got 1:30.5 for the 500 meters, which is pretty far off my best 1:23.5. I faded pretty hard on the last quarter of both the 250 and the 500. Hoped for 1:45/500m pace on the 1k, but my legs didn’t have it. Ended up with a time of 3:34.7, which is only 5 seconds faster than the 1k repeats I did last night. Those sprints really drained my power. Then I was holding an easy 2:10/500m pace for the 4k, which took 17:16.8.
Still a lot of room to bring the 1k and 500m times closer to my potential.
My back is feeling a lot better. I’m not putting any load on it, so I stayed home from the gym. Out in the garage just before 4pm.
Engine Builder – Speed
4:00 Airdyne (AD2)
My goal was ~85 RPM and it was a success. Calories per interval were 152-152-155.
15 Hip Thrusts
15 Banded Pull-throughs (green)
I learned that hip thrusts are when you elevate your torso on a bench or box, which gives you a deeper range of motion. First time trying pull-throughs and it takes a set or two to understand how to balance so you don’t keep tipping over backwards. Curious to see if my ass will be sore from these.
200m Ski Erg
20 Plyo Lunges
20 Alternating Leg V-ups
Quick one. I tried to get my pace down to 1:50/500m and hold there. Took me 7:51 to finish.