Bench Speed

My back and calf are still bothering me today. Out in the garage at 11.

Year of the Engine – Polarized

24:00 Airdyne

** At endurance pace with 7 second sprints at 5:00, 10, 15, 20 and then recover to endurance pace again.

I got 693 cals and 8.91 miles (14,339m).

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

3 Rounds

  • 35s Assault Bike
  • 7 Hand Release Push-ups
  • 6 Ring Rows

Bench Press

  • 10×45#
  • 10×95#

Conditioning

10 Rounds

  • 10 Bench Press (135#)
  • 5 Strict Pull-Ups
  • 5 Pull-Ups
  • 15 cal Assault Bike
  • 1:30 Rest

There wasn’t a weight listed for the bench press, so I went in thinking I’d do 95# and fly through it. We had to share stations though because it was a big class and TJ wanted to do 135# so I was fine with that. Good thing too because I cruised through every round unbroken without any struggles. Wasn’t sure how I’d do after benching heavy yesterday.

The workout said 10 pull-ups (strict if possible). I thought 100 strict pull-ups is a lot to ask, so I decided to split it in half and keep the intensity high. I was a little faster in my early rounds, but slowed on the bike as the clock ticked away. Finished in 29:16, which is only 46 total seconds over a 1:30 per round average pace. My first round took exactly 1:30 so I stayed extremely close to that pace all the way through.

That was a good one and I didn’t have to scale anything for my current injuries.

Midline

4 Rounds

  • 40 Russian Twists (44# KB)
  • 20 Sit-ups

I was able to do rounds 1, 2, and 3 of the twists unbroken and went 24-16 in round 3.

Left Calf Issue

Kind of surprised I didn’t feel rougher from Sunday’s barbell carry. Still need to get to bed earlier though. My back seems a little tight from all of the bending over while trimming bushes last night. Shortly after noon I pulled the rower out to the back patio.

Year of the Engine – Interval

5 Rounds

  • 4:00 Row
  • 1:00 Rest

My goal pace was 1:49/500m. Went 1,102 – 1,101 – 1,102 – 1,102 – 1,102 meters.

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Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

3 Rounds

  • 30s Assault Bike
  • 30s Rest

3 Rounds

  • 5 Strict Pull-ups
  • 10 Hand Release Push-ups
  • 10 PVC Passes

Push Jerks

  • 5×45#
  • 5×95#

Conditioning

  • 5:00 AMRAP100 Double Unders
    • 20 Burpees
  • 5:00 AMRAP5 Push Jerks (135#)
    • 10 Pull-ups
  • 2:00 Rest
  • 5:00 AMRAP100 Double Unders
    • 20 Burpees
  • 5:00 AMRAP5 Push Jerks (155#)
    • 8 C2B Pull-ups
  • 2:00 Rest
  • 5:00 AMRAP100 Double Unders
    • 20 Burpees
  • 5:00 AMRAP5 Push Jerks (185#)
    • 3 Muscle-ups

In the first AMRAP I got through 1+114. In the second AMRAP I did 2×5 for every round of pull-ups, getting 4+13. In the third AMRAP near the end of the second set of dubs, my left calf area started to feel weird. I made it through 1+108. In the fourth AMRAP I wanted to stick to sets of 4 chest to bars. In my second set of push jerks, my left calf gave out, so I modified the rest of the workout. I ended up doing 1 full round, 3 push jerks, and then 6×4 C2B. For the fifth AMRAP I did burpees the entire time, which was horrible. I got 63 reps. Finally to finish out in the sixth AMRAP, I did sets of 3 muscle-ups and got through 6 sets.

The muscle-ups felt good considering it was after 25 minutes of work with both types of pull-ups and I hadn’t done any on the rings since the Open because of my right shoulder. Was never really in danger of missing any, though the dip was getting hard. I wore grips for the pull-ups and C2B and then thought I might rip during the last few sets of muscle-ups because I wasn’t wearing grips. I never wear grips for the rings, but this workout was a different beast. I did 48 pull-ups, 32 chest to bar pull-ups, and 18 muscle-ups. Great gymnastics volume for one workout. Oh yeah and how could I forget 125 burpees!

I really hope I didn’t do anything serious to my leg. If I can walk and swing my plan is to golf the next two days.

I also mowed the lawn and then noticed it was my highest stain day on WHOOP, already at 8pm.

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2019 Murph

Signed up for the 9am heat with a bench of friends. Nice cool morning for it.

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

**Partition the pull-ups, push-ups, and air squats as needed.

I haven’t done a real Murph since 2016. In 2017 I was traveling back from attending Regionals and didn’t do it at all. Last year my shoulder was messed up so I did ring rows. Here’s my Murph history:

  • 2012 – 44:26
  • 2013 – 39:41
  • 2014 – 40:17
  • 2015 – 37:18
  • 2016 – 37:11
  • 2018 – 43:10 (ring rows)

I’ve run less than 13 miles in 2019, with only two runs longer than 400m, and a good chunk being warm-ups for class. I just finished 12 weeks of Year of the Engine though, so my conditioning has been feeling great. My pull-ups and push-ups have also been really good this year, so I was looking forward to testing out this workout.

I ran the first mile in between 8-8:30 and got right on the pull-up bar when I found a spot (gym was packed!) I broke it up by doing 20 rounds of “Cindy” (5 pull-ups, 10 push-ups, and 15 squats), but didn’t wear any grips. I like to wear my Garmin watch for this to help pace the runs, so I took advantage of the lap feature to keep track of rounds. It worked great and kept me moving.

  • 1 Mile – 8:26.4 (after getting in the gym and finding a spot)
  • Round 1 – 43.4
  • Round 2 – 43.9
  • Round 3 – 46.4
  • Round 4 – 48.1
  • Round 5 – 50.2
  • Round 6 – 51.5
  • Round 7 – 53.1
  • Round 8 – 52.1
  • Round 9 – 51.6
  • Round 10 – 55.8
  • Round 11 – 54.6
  • Round 12 – 53.9
  • Round 13 – 55.8
  • Round 14 – 56.5
  • Round 15 – 58.5
  • Round 16 – 1:00.7
  • Round 17 – 55.8
  • Round 18 – 1:03.0
  • Round 19 – 59.7
  • Round 20 – 1:22.9 (After telling someone about the blood on my bar and leaving the gym)
  • 400m – 2:00.6
  • 400m – 2:31.3
  • 400m – 2:17.7
  • 400m – 1:54.6 (8:44.2 mile)

I think my watch said about 8:06 when I finished the first mile, but I didn’t hit the lap button until I found a spot to do my pull-ups. I was able to do all of the pull-ups and push-ups unbroken. I tried not to stop during the squats or pause at the top of reps; just keep moving. With about 5 rounds left I ripped my right hand a little bit and was really starting to slip on the bar. So it was a constant adjustment to finish. It took me just over 18 minutes to finish the 20 rounds, which only 2 of them being over a minute. Felt decent when I headed out for the run, but I guess I slowed over the middle 800 meters. Good enough for a time of 35:28 to PR by 1:43! Really happy with that.

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Gymnasty Thrusting

Out in the garage around 11. I warmed up with a 3:00 row (750m).

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Didn’t even break a sweat and got 31 meters more than last month with 116-116-118-119-119-119-119-119-119-119 meters. I don’t remember it being this “easy” the other times I’ve done it.

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Went to the 4pm class.

Accessory

  • 3×15 RH (90#)

Warm-up

  • 500m Row
  • 2x Tabata
    • Air Squats
    • Front Rack Stretch w/ PVC
    • Kip Swings
    • PVC Passes
  • 5 Thrusters (45#)

Gymnastics & Strength

  • E2M – 3 Rounds10 Pull-ups
    • 3 Thrusters (95-115-135#)
  • E2M – 3 Rounds8 C2B Pull-ups
    • 2 Thrusters (155-175-185#)
  • E2M – 3 Rounds3 Bar Muscle-ups
    • 1 Thruster (195-205-215#)

This was fun! No extra rest between the extra transitions other than what’s left in your two minute window. I was able to do all of the gymnastics movements unbroken and felt really good, especially not having done a bar muscle-up since the open. Thrusters were a little heavy since I haven’t squatted anything like that in a long time. I put the belt on for 175+ I think.

Conditioning

E2M except not at 0:00 – 7 Wall Balls (20#, 10′)

  • 100 DB Snatches (40#)
  • 50 DB Hang Power Cleans (50# DBs)

It was programmed as wall balls EMOM but we didn’t do that because I guess it was too much for the morning folks with a 16:00 time cap, so they made the change for us and put a 12:00 cap on it. I scaled back the snatches from 50# and actually wore my belt through this entire workout too. I did 20-20 snatches before the break, then 20-10, 20-10, and just rested extra by my wall ball every time it came around. The cleans were a bitch! I did 10-10, 10-10, and 10. Finished at 10:38.

This week was a lot of lifting for me and it seems my back survived.

27 Calorie Rounds

The gym workout for this morning was a partner workout with a lot of lifting and after so much snatching yesterday I felt it was a good idea to stay home. Need to be smart with the lifting due to my back. My body feels good after yesterday’s workout though. I warmed up doing 750 meters in 3:00.

Engine Builder – Anaerobic

6 Rounds

  • 45s Row
  • 3:30 Rest

Was getting up to 2,200+ cal/hr by the 4th pull. I got exactly 27 calories each round and 262-262-263-263-263-262 meters. That is 3 calories and 15 meters better than two months ago after the disappointing drop last month, when my back was really tight and affected my power.IMG_2728.JPG

Conditioning

25:00 AMRAP

  • 5 Strict Pull-ups
  • 15 Sumo Deadlifts (53# KB)
  • 25 Double Unders
  • 15 C2D Push-ups
  • 15 Bear Hug Squats (20# MB)
  • 25 Double Unders

I came up with this gem as something to keep moving through; wasn’t trying to set any records today. I used one of my old ropes since I was jumping on the concrete driveway. It felt like the wind was affecting the rope in my first two sets and I missed several times. After that I moved away from the tree, turned 90 degrees to face the wind, and never missed again! Didn’t expect that with a rope I haven’t used in years. I got through 7 rounds, the pull-ups, deads, and five dubs, so 7+25. Everything was unbroken except those first two sets of dubs. I was surprised my push-ups didn’t slow down at any point with the deeper depth and fifteen at a time.

Pull-up Comfort Zone

I rested yesterday after coming back from the quick trip up north. Knowing it would be cold today and I wouldn’t golf was really the deciding factor. I did something to my wrist last week and have no idea when. My guess is one of the overhead barbell workouts after not having done anything like that in a month. It’s a little painful if I try to bend it too far either way. Out in the garage before lunch.

Engine Builder – Interval

5 Rounds

  • 2:30 Row
  • 30s Rest

Thought about a 1:50 pace, but settled on 1:48 after looking at previous workouts. Got exactly 695 meters each time.

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Went to the 4pm class.

Warm-up

  • 2:00 Airdyne AD2
  • 2 Rounds
    • 20s PVC Pass Thrus
    • 10s Rest
    • 20s Air Squats
    • 10s Rest
    • Jumping Jacks
    • 10s Rest
    • Bottom Squat Hold
    • 10s Rest
  • 2 Rounds
    • 5 Good Mornings (PVC)
    • 20/20s World’s Greatest Stretch
    • 6 Plyo Lunges

Strength

Back Squat

  • 10×35#
  • 10×65
  • 5×85
  • 5×105
  • 5×125
  • 20×145

I jumped in with Brandi and Ashley since I wasn’t going heavy. I haven’t had a bar on my back in over a month. Still not easy doing 20 reps even at a light weight though. Hard to believe I did 20×285 before!

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 15 Wall Balls (20#, 10′)
  • 30 Double Unders
  • 15 Pull-ups

We did this exactly four weeks ago and I scored 5+30 doing 3×5 pull-ups. My notes say I had to go slower than normal on the wall balls because it was only a couple of days after the last minor back tweak. I decided to try 8-7 on the pull-ups today to push my comfort zone like I was talking in a post last week. Just before starting I got an idea to start with kipping instead of butterfly, but they were so slow and my pull felt weak. I switched to butterfly after the first (or maybe second) round. Was able to do every round of pull-ups 8-7 as I hoped. Wall balls were unbroken and I missed in almost every set of dubs. I think it’s time for a new cable on my rope because the coating is wearing off in several places and it’s getting some permanent bends. My score was much better today, getting 5+82, so I only had 8 pull-ups left to finish the 6th round.

Update: I actually had a spare cable for my rope in the garage, so it’s already replaced!

Proper Pacing

My neck and shoulders are pretty sore from yesterday, but I’m also sore in my lower body. Didn’t have time for the Engine Builder workout early in the day, so it’s a late one today. Rushed to cut the lawn before the gym due to a chance of rain rolling in and rain most of the day tomorrow. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:00 Assault Bike (24 total cals)
  • 15 PVC Passes
  • 10 Hand Release Push-ups
  • 5 Strict Pull-ups

Conditioning

25:00 AMRAP

  • 20 cal Assault Bike
  • 10 DB Bench Press (50#)
  • 50 Double Unders
  • 15 Pull-Ups
  • 1:30 Rest

We were supposed to use our slowest time for the whiteboard so it’s key to pace properly. My round times were 2:50, 3:03, 2:56, 3:02, and 3:02. Happy with the consistency, only ranging 13 seconds. I had 10 reps left in 6th round, so finished 5+85. Missed too many dubs or I might have been able to finish. I wore gymnastics grips, did 3×5 pull-ups every round, and didn’t let myself rest much between sets. Should have tried 8-7 because they’ve been feeling really good and it’s time to take a chance. I was around 72 RPM on the bike.

Accessory

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  • Kroc Rows (50#, each arm)

Cruised through these pretty quickly. Already had a 50 pound dumbbell out from the metcon so that’s what I used. I stayed after to do some posterior chain work.

3 Sets

  • 15 Reverse Hypers (90#)
  • 10/10 Lateral Step-ups (30″)

Out in the garage a couple of hours later…

Engine Builder – Interval

8 Rounds

  • 500m Row
  • 30s Rest

A couple of weeks ago for 8x 1:30/0:30 I did a 1:49/500m pace and thought I could have gone faster. With the slightly longer time domain my goal was that same pace, especially so late in the day after a tough workout. I wasn’t excited to get started, but I ended up feeling great! After four rounds I knew I could pick up the pace. My splits were 1:48.9, 1:48.7, 1:48.8, 1:48.9, 1:48.5, 1:48.2, 1:47.9, and 1:47.3.

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