Ring Rowing Murph

It was scheduled for 11am, which always turns out well when the high temp for the day is in the mid 90s!

Murph

  • 1 Mile Run
  • 20 Rounds
    • 5 Ring Rows
    • 8 Air Squats
    • 10 Push-ups
    • 7 Air Squats
  • 1 Mile Run

My shoulder still doesn’t feel great on the bar, so I wasn’t attempting 100 pull-ups. I also figured I’d try something new to get through the air squats quicker, which is always what takes me so long.

Surprisingly I got in from the first mile in about 8:35. Then I was on a pretty steady pace of just under for at least 5 or 6 rounds. Then I started resting more in the transitions and seconds ticked away. Ring rows were fine and I was able to get in some kip. After standing up I rested too much before getting going on the air squats though and with double the sets that added up. When I got going with the squats and committed I was able to bust through the sets of 8 and 7 at a much better pace. I downed some water and grabbed my shades before heading out for the second mile. I remember reading about 34:10 on the clock, which had to be after my short break. Felt like I was going so fucking slow on the second mile, but picked it up for the last 400 meters and finished in 43:10. Still not sure how I did that run in 9 minutes.

Definitely wasn’t setting any records today. The ring rows are slower reps plus the extra time of getting down and up from the ground. Pretty far off my best time of 37:11 in 2015, which I may never touch again.

Holding Up

Walked 18 holes yesterday and it felt a bit like a pulled muscle in my right middle back during some swings. It just wouldn’t loosen up, but good thing it didn’t affect my swing. Last night my legs were aching. Thinking it was from walking the course for some reason because I can’t imagine feeling like that so long after the Sunday workout. Can’t believe my chest isn’t sore though.

Went to the 4:30 class today.

Warm-up

10:00

  • 10 Right Arm KBS (35#)
  • 5 Glute Bridges
  • 10 Left Arm KBS (35#)
  • 30s Plank

Did 5 rounds.

Weightlifting

Power Cleans

  • 5x20kg
  • 5×40
  • 3×60
  • 2×70
  • 2×80
  • 2×90
  • 10:00 EMOM
    • 5 Sets 2×95
    • 3 Sets 2×100
    • 2×105
    • 2×110

All touch-n-go except for the last set. I chickened out on it, but I dropped the bar and did the 2nd rep right away. Really happy with the way the lifts felt.

 

Conditioning

9:00 AMRAP – 1-2-3…

  • Deadlift (90kg)
  • Push-up
  • Sit-up

After the cleans I stripped off some weight and decided 90kg (198#) was good enough instead of the Rx 225#. Was able to go unbroken through every movement and finished exactly 12 rounds. Could have gone faster through the middle section of this workout.

This felt good too. No belt for the cleans or the deadlifts, so my back is feeling good!

April 18th Main Site

My quads started getting sore on Thursday night during Avengers and then Friday my legs felt really tired. Has to be from Wednesday right? Yesterday I planned to workout but got working on my dad’s planer and lost track of time. When I was done it was 6:30 and I really didn’t feel like a workout. Noon at the gym today.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Squat Press Outs (25#, 3s pause)
  • 5 Jump Squats (singles)

Workout – 6 Sets (3x each arm)

  • 10 Single Arm Waiters Squat (53#)
  • 80m Single Arm Farmer Carry (53#)
  • 30s Rest

Forgot to do the 3 second pause on the squats.

Conditioning

25:00 AMRAP

  • 20 push-ups
  • 30 sit-ups
  • 40-cal. row

This was the main side workout on the 18th. Tried to keep 1100+ cal/hr on the rower. I did 12-8 push-ups for 5 rounds and then my final two sets unbroken for a score of 6+30, which ranks as an 85 on BTWB.

Midline – 3 Sets

  • 10 Plank Pass Throughs (35# KB)
  • 20 Hollow Rocks

Not sure we needed more core work after so many sit-ups.

Heading to the golf course for the first round of the year tomorrow so I won’t be working out.

Hand Release Sandwich

Garage workout before a late lunch.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • Single Leg Deadlifts
    • 10/10 @ 45#
    • 10/10 @ 95#
    • 10/10 @ 115#

Workout – 4 Sets (2x each leg)

  • 15 Single Leg Deadlifts (135-155#)
  • 60s Bent Knee Hollow Body Hold

Rough! I hope the reps don’t keep increasing over the last stretch of this program.

Conditioning

  • 25 HR Push-ups
  • 50 Ski Erg calories
  • 25 HR Push-ups

The first set of push-ups took 40-45 seconds, the ski took 2:57, and finished at 5:02, so the last set of push-ups probably took about a minute.

Active Life – Back Max

4 Rounds

  • 12 Curl-ups
  • 12 Lemon Squeezes
  • 15/15 Single Arm KBS (35#)

Took 8:26.

Earn the Cals

Legs and ass aren’t bad from the lunges yet. Crossing my fingers singe I’m supposed to do a bunch of lunges again tomorrow. Out in the garage after lunch.

  • 600 Airdyne (AD2) calories
  • E3M – 20 Push-ups (yes they start at 0:00)

I did 12-8 for 7 rounds and then 8-6-6 the rest of the way for 220 total push-ups. Pushed my last ride on the Airdyne so I wouldn’t have to do another round of push-ups. Since my custom AD2 monitor isn’t working, I kept going all the way to 33:00 on the clock and tallied 612 calories.

Ankle Test

Had some things (aka taxes) to take care of yesterday so made it a rest day. Out in the garage before a late lunch.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.5 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 10×45#
    • 10×95
    • 10×135
    • 10×175
    • 10×205
    • 3x10x225
  • 50 Sumo Deadlifts (225#)
    • 10 sets of 5
    • ~ 5 count rest

Rest was basically taking 2 steps over to my blocks to move the counting chip. Finished in 3:30.

Active Life – Back Max

4 Rounds

  • 50s Front Rack Hold (165#)
  • 50m/50m Single Arm Farmer Carry (53#)
  • 25 Push-ups
  • 50 Lateral Hops (over line)

I added in the last two movements so I could turn it into a conditioning piece. Wanted to test my ankle a bit and was fine doing the hops. Just feels weird though, so I hope nothing is going on in there, but I’m worried that it’s not going away. I did 15-10 on every round of push-ups. Finished in 15:33.