Pace By Feel

After the workout Tuesday, I started feeling sore in my lats and even more in my chest, so I’m thinking it has to be the pull-ups. Still pretty sore today. My shoulders were not ready for over 120 reps on the rig in two days I guess! Walked 18 holes yesterday and went to the 4pm class today.

Active Life – Shoulder Abduction 7

Accumulate 2:00 Single Arm Overhead Hold (per side)

4 Rounds

  • 30s Right Arm Overhead Hold (35# DB)
  • 30s Left Arm Overhead Hold (35# DB)

Warm-up

2 Rounds

  • 20 Calorie Row
  • 15 Push-ups
  • 10 Box Jumps (20″)

Strength

  • 10 Bench Press (45#)
  • 10 Bench Press (95#)
  • 10 Bench Press (135#)
  • 10 Bench Press (145#)
  • 10 Ring Rows
  • 10 Bench Press (155#)
  • 10 Ring Rows
  • 10 Bench Press (165#)
  • 10 Ring Rows

Conditioning

“Christine” – 3 Rounds

  • 500m Row
  • 12 Deadlifts (bodyweight – 200#)
  • 21 Box Jumps (20″)

Warmed up deadlifts with 10×45, 5×135, and 5×185. I had a feeling this workout would suit me well especially with the shorter box. Didn’t want to go out too hot though, so I did an easy 1:50 for my first row. I did the deadlifts in 2×6 each round with a short break so I could swap my hands and take the load off my back a little bit before the box jumps. All were jump up and step down. The monitor on my rower shut off right before round 1 started so I got a delay there and then it wouldn’t turn back on for the other rounds. So I rowed my pace for 2:00 on the clock, which was quite generous of me because I can row two minute 500s for a long time. Kind of sucks because I would have liked to push more in the 2nd and/or 3rd round. Oh well. Finished in 11:32

Back to Ring Rows

Yesterday I walked 18 holes on the golf course and was still pretty sore. Guess what… still sore today! It can’t all be from Sunday, so there must have been some compounding soreness from the Tuesday workout. Quads should feel normal tomorrow. Went to the 4pm class.

Active Life – Shoulder Flexion 12

2 Sets

  • 5/5 Thoracic Rotation
  • 10 Evil Wheels

Skipped around again, so I just have the 11th one to finish up. I’ve already done the test and pass so I’ll move on to the Shoulder Abduction corrective action program next.

Warm-up

2 Rounds

  • 200m Run
  • 15 Shoulder Rolls (PVC)
  • 30s Handstand Hold

Strength

Split Jerk: 2-2-2-2-2 @ 70-80%

  • 10×45#
  • 4×95
  • 4×125
  • 2×155
  • 2×185
  • 2×205
  • 2×215
  • 2×225
  • 2×235
  • 2×245

Really happy with that! The range based on my old 300# split jerk (almost 2 years ago) was 210-240, so I was right in the ballpark. Everything from a rack too, which is a lot harder than on blocks. Didn’t use a belt.

Conditioning

  • 20-16-12-8-4 Ring Rows
  • 80m Farmer Carry (32 & 28kg KBs)

Would have loved to try the 10-8-6-4-2 muscle-ups, though it would have taken me a long time to get through on the rings. I split up the ring rows to 4×5, 4×4, 3×4, 2×4, and 4. Quickly put down the kettlebells at 40m so I could turn around and swap hands since I was doing an uneven carry. Finished in 7:25.

After recovering a bit I did some dead hanging and then 3 sets of 10 kip swings (bar taps), which I haven’t done in some time. Shoulder is feeling better, but still something there when I get through the bar. I should get out my Crossover Symmetry bands too.

The Don

Went to the 10am.

Warm-up

  • 400m Run
  • 2x
    • 20 Air Squats
    • 10 Pass Throughs
    • 30s Dead Hang

Conditioning

“The Don” – Partner Style

  • 66 Deadlifts (115#)
  • 66 Box Jumps (24″)
  • 66 American Kettlebell Swings (53#)
  • 66 V-ups
  • 66 Sit-ups
  • 66 Ring Rows
  • 66 Thrusters (55#)
  • 66 Wall Balls (20#, 10′)
  • 66 Burpees
  • 66 Double Unders

Partnered with Weston. BTWB said the deadlift should have been 110, which seems like a weird weight. I had to do V-ups instead of knees to elbows and ring rows instead of pull-ups. For the deadlifts, KBS, v-ups, sit-ups, thrusters, and wall balls we each did three sets of 11. For the box jumps, ring rows, and burpees we each did 3 sets of 6 and 3 sets of 5. Dubs were a quick set of 33 each to finish at 22:25

Feeling Good on the Rower

Got to the gym a little early before the 4pm class to get in the shoulder rehab work.

Active Life – Shoulder Flexion 4

  • 3 Sets 5/5 Thoracic Rotation
  • 2 Sets 5 Evil Wheels

I tried an evil wheel from my feet. Not happening!

Warm-up

  • 400m Run
  • 2x
    • 20 walking lunges
    • 15 Push-ups
    • 30s Dead hang
  • 10 Push Press (45#)

Hung from the bar instead of doing 10 kip swings.

Conditioning

5 Rounds

  • 20 cal Row
  • 20 Push Press (95#)
  • 20 V-ups

Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.

Gymnastics

3 Sets

  • 45s HS Hold
  • MAX Ring Rows

I went E2M and got 15-12-10 ring rows.

Counting Cals

Golfed yesterday. Went to the 4:30 class today

Warm-up

  • 300m Run
  • Wrist Stretch
  • Front Rack Stretch
  • 10 Shoulder Press (45#)
  • 10 Push Press (45#)
  • 10 Split Jerk (45#)

Weightlifting

Push Press + Split Jerk

  • 3×95#
  • 3×115
  • 2×135
  • 1×155
  • 1×175
  • 1×195
  • 1×215
  • 1×225

Conditioning

21:00 EMOM (alt)

  • 20 cal Row
  • 10 Burpees
  • 10 Ring Rows

I did the ring rows instead of 5 muscle-ups. Had to really push on the rower to get in the 20 cals. Laxed on the burpees after 3 rounds to try to recover a bit. Ring rows were no joke either. Good workout.

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.

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.