Humid Orlando

I rested on Sunday and Monday. Had some free time tonight before dinner so I hit the hotels fitness center.

Warm-up

2 Rounds

  • 1:30 Bike
  • 15 Push-ups
  • 15 Air Squats

Conditioning

  • EMOM – 10 V-ups
  • 100 Single Arm Thrusters (50#)

I think I got 20 thrusters after those first 10 v-up, then 14, and then 10-11 every other minute for the most part. Finished inĀ 8:36.

Run

Then I jumped on the treadmill and ran 2 miles in 18:53. Walked 400 meters to cool down. Soaked with sweat!

Fall is Here

Walked 18 holes yesterday. Went to the 4pm class.

Warm-up

2 Rounds

  • 300m Row
  • 15 Push-ups
  • 5 Rope Pulls

Conditioning

E5M – 4 Rounds

  • 500m Row
  • 25 Hand Release Push-ups
  • 3 Rope Climbs (13′)

I pulled 1:45.4, 1:45.3, 1:45.3, and 1:44.8 (?) paces on the rows and did all of my push-ups in sets of 5, with progressively longer rests between sets. On the first two rounds I did the rope climbs back-to-back-to-back, but then for the final two rounds Brandi was ready to jump in after my second climb and I needed a breather. My round times were 3:05, 3:22, 3:45, and 4:03.

I was thinking the other day how it had been a few weeks since rope climbs came up. I’m really loving how much running and rowing there is in this Kryptonite affiliate programming. I don’t always like the cardio, but I’ve thought for years that the gyms I’ve been a been a member of don’t program enough monostructural work. Feels like it’s paying off.

Accessory

4 Sets

  • 8 Seated Dumbbell Shoulder Press (40# DBs, 2-3s descent)
  • 8 Two Handed Dumbbell Bent Over Row (40# DBs, 2-3s descent)
  • 20 Hollow Rocks

I’m sure I wasn’t that slow on the descents, but much slower than normal.

Counting this as the 16th workout from the shoulders program, which would have been…

3 Rounds

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-ups

3 Sets (each arm)

  • 10 Single Arm Shoulder Press (50#)
  • 1:00 Rest

Cardio Thursday

If I had gone golfing we definitely would have been wet. Went to the 4pm class.

Warm-up

2 Rounds

  • Row (30s easy / 30s hard / 30s easy)
  • 30 Double Unders
  • 15 Push-ups
  • 1:00/1:00 Calf Stretch

Was worried this many push-ups would affect the 125 coming up in the workout, but seemed fine.

Conditioning

25:00 EMOM (alt)

  • 17 Calorie Row
  • 25 Sit-ups
  • 50 Double Unders
  • 25 Push-ups
  • 200m run

I scaled back the row calories from 20, which is a bit insane. Going in I thought I’d do 15, but felt good in the first round so went with 17 and was able to get it just fine each round. Excited I was able to keep a high pace on the rower, over 1,500 cal/hr almost the entire time and even over 1,600 quite a bit. After getting off the rower I had just enough time to walk over to my AbMat and sit down by the time the next minute started. Never missed a dub and went 10-10-5 for every set of push-ups. Even my runs felt good and I was able to sprint the last one.

I have a love/hate for these long cardio EMOMs. They can be brutal but seem to be doing a lot for my fitness and mental side.

Mobility

  • Quad smash with a kettlebell
  • Calf smash with a barbell

Tough Pace

Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 10/10 Leg Swings
  • 1:00 Row
  • 2×10 Kip Swings
  • 1:00 Row
  • 20 Air Squats

Conditioning

30:00 EMOM (alt) -> AMRAP

  • 15 Calorie Row
  • 200m Run
  • 1 round of “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

You are supposed to try an alternating EMOM and then turn it into an AMRAP when you fail. I wasn’t concerned with the row or the “Cindy” rounds, but figured the run would get me. Got through the 5th round with the runs being tough but feeling doable. Then I headed out for the 6th run and knew I didn’t have much left. My heart rate was too high to keep pushing the pace. The row and gymnastics were done in less than a minute each time, so I didn’t fall too far off getting all three done in 3:00 though. In the 10th round I headed out for the run with 1:10 on the clock, pushed to finish it and actually had time to knock out 2 pull-ups. So I ended up close to finishing 10 rounds.

For the first 5 rounds I was pulling 1,400+ cal/hr on the rower and then was trying to stay above 1,200 for the rest. First run was done in just over 40 seconds and got slower each round. My first round of Cindy took about 36 seconds, but I didn’t really look at the clock after that one. I did regular kipping pull-ups throughout and it still feels ok on my shoulder. My air squat speed seemed much better than usual.

We were done super early, so did some shoulder work…

Active Life – Bulletproof Shoulders 10

4 Sets (each arm)

  • 50m Single Arm Overhead Carry (53# KB)
  • 30-60s Rest between arms

Actually was only programmed for 3 sets. Extra credit!

Muscle It

Got rained out for golf yesterday so it turned in to a rest day. I thought about going for a walk but it was fucking hot and humid.

Warm-up

  • 400m Run
  • 5:00 Stretching
  • 10 Hang Muscle Clean (45#)
  • 10 High Hang Power Clean (45#)
  • 10 Hang Power Clean (45#)

Weightlifting

Hang Power Cleans

  • 2x3x95#
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×195
  • 3×205
  • 3×215

Maybe my legs are coming back? Look like that was a PR.

Conditioning

  • 400m Run
  • 10 Muscle Cleans (155#)
  • 40 Push Ups
  • 80 Wall Ball (20#, 10′)
  • 40 Push Ups
  • 10 Muscle Cleans (155#)
  • 400m Run

I had planned on scaling back to 135# but Tom was going for it, so I had to do it. Heavy cleans are my thing anyway and I’m glad I Rx’d it. Paced the first run, did all singles on the cleans. All push-ups were done in sets of 5. I started out with 3×10 wall balls and pinning the ball against the wall for a 3 breath count instead of dropping it so I could go right into my next set. Then after those first 30 I started doing sets of 5 with a drop. I’d take a step back, breathe, step in, and pick it right back up. I think it helped keep me going when my legs and arms were starting to feel some fatigue. Same 5s on the push-ups and single cleans. Tried to pick up the pace on the run but I just can’t seem to do it when I’m breathing heavy like that. I did get a side stitch on the 2nd lap though, so I must have had some push. Finished in 14:23.

Having muscle cleans in a metcon was very different. I’ve done them plenty of times for lifting work, but never fatigued like that. Had a mental challenge to it as well because you really had to make sure not to drop under the bar.

Surprising Deadlift

Walked 18 holes yesterday. Went to the 4pm.

Warm-up

  • 1:00 Assault Bike
  • 20 Air Squats
  • 1:00 Assault Bike
  • 15 Push-ups
  • 1:00 Assault Bike
  • 30s Partner Front Rack Stretch each arm

Was getting about 10 calories each time on the bike.

Strength

Deadlift

  • 10×45
  • 5×135
  • 5×185
  • 5×215
  • 5×245
  • 3×275
  • 3×295
  • 3×325

Debated if I should deadlift and had been thinking about doing some suitcase deadlifts. My back has felt better yesterday and today so gave it a go. Felt really good actually. I put on the belt with 215+ I think and used a neutral grip for all sets. Stayed with the 5s and 3s instead of doing three heavy singles which was programmed.

Back in February I did some sets of 305 for doubles and remember it feeling heavy. Other than that, the previous time I lifted over 300 was in March of 2017 before I tweaked my back really bad.

Conditioning

10:00 AMRAP

  • 5 Bench Press (165#)
  • 10 Dumbbell Hang Power Clean (50# DBs)
  • 20 Air Squats

The Rx on the bench was 185 and I wasn’t confident I’d be able to hold that very long. Scaling back to 165 was the right choice and just close enough to a struggle as the rounds progressed. When I did the first round in a minute I knew it was too fast and slowed my pace a bit. Got through 7 rounds and the bench press.

Tight on Thrusters

Was gone all weekend golfing at Arcadia Bluffs. Amazing! My back has been tight ever since making a hard swing at a ball that was burried in some foot long rough. I felt it right away and was tight the rest of the trip. Went to the 4pm class.

Warm-up

2 Rounds

  • 10 Rower Pulls Easy
  • 10 Rower Pulls Sub (1:30/500m Pace)
  • 10 Rower Pulls Easy
  • 15 Air Squats
  • 15 Push Ups

Strength

Thrusters

  • 6×45#
  • 3×95
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×205

I started using my belt with 165 and up. Felt the last rep with 205 a little bit in the bottom of the 3rd squat, so stopped after that. My goal was to at least match the 3×205 push press I did last week, thinking my squat would be the current weak link. Mission accomplished. In December of 2016 I did 215# for a triple, which is the heaviest I have recorded, so 205 is good for my current strength.

Conditioning

  • 200m Run
  • 15 Dumbbell Thrusters (40# DBs)
  • 15 Hard Row Pulls
  • 200m Run
  • 12 Dumbbell Thrusters
  • 12 Hard Row Pulls
  • 200m Run
  • 9 Dumbbell Thrusters
  • 9 Hard Row Pulls

Normally a row would be to my advantage in a workout, but everyone is doing the same number of pulls here. Sprinting on them just killed me for the rest of the movements. I scaled back from 50# dumbbells to protect my back and make sure I could go unbroken. I didn’t quite get up to the 1:30 Rx pace, but figured I wouldn’t when I was barely able to pull it fresh in the warm-up. It took me 3-4 pulls to get up to speed each round before counting the reps. I pulled 1:35 the first round, 1:38 in the second, and 1:35 in the third. Was able to do the thrusters all unbroken, but the second and third runs were a slow jog, trying to catch some breath. Finished in 7:49.

Active Life – Bulletproof Shoulders 3

3 Sets

  • 100m Right Arm Overhead Carry
  • 1:00 Rest
  • 100m Left Arm Overhead Carry
  • 1:00 Rest

I used a 40# DB for the first two rounds and then a 50# to finish it off. Couldn’t have gone much heavier.