Tabata Rows Suck

Stayed up later than I’d like, but got up and went to the 9am class.

Warm-up

  • 400m Run
  • Stretch

Conditioning

Partner Workout

  • 5 Rounds
    • 10 DB Snatch (50#)
    • 20 Burpees
  • 4 Rounds
    • 20 Box Jumps (24″)
    • 40 Pull-ups
  • 3 Rounds
    • 30 Calorie Row
    • 60 Wall Balls (20#, 10′)

I teamed up with Tom and we crushed! For the first four rounds of snatches one person did them and then we split them 5-5 in the fifth round. Burpees were split 10-10 each round. Box jumps were split 10-10 each round and we alternated sets of 5 pull-ups. Those pull-ups started feeling hard in the 2nd round! We split the calories 15-15 every round. First two rounds we alternated 20-20-20 on the wall balls and then 30-30 to finish. Took us 25:51, well under the 35 minute time cap. That felt really good!

I might have aggravated my back a little bit with the snatches. I could feel it on the box jumps, so I went a little bit slower. It felt good for wall balls though.

I was planning on doing my EB work later tonight, but my dad made a last minute decision to come down and watch the Masters, so I got it done before lunch.

Engine Builder – Interval

2 Cycles

  • 8 Rounds (Tabata)
    • 20s Row
    • 10s Rest
  • 5:00 Rest

I had no clue on a pace for this. Maybe something faster than a 1k PR pace? Sounded good to me, so my goal pace was 1:30/500m.

That was a terrible strategy!! I underestimated how much energy is required to get the flywheel up to speed each time, especially on such short rest. New goal for the second cycle was a 1:38 pace. That worked out much better!

My meters were:

108-110-106-98-95-96-97-97 (807)
103-102-102-102-101-101-100-102 (813)

When I hit my average at exactly 1:38 it was 102 meters. Consistency is key and worked out to more meters. I took a look at BTWB and people must use the clock when they do a Tabata row instead of programming the monitor, allowing them to get a lot of carryover meters every interval. 800 meters is only like the 40th percentile!

I did a real slow 1,000 meters in 5:00 to cool down.

I’ll be watching the Masters the rest of the day.

Rake It

My glutes are still sore today. Woke up with an alarm at 7:30 to make sure I had enough time to eat and shower before the 9am class.

Warm-up

  • High Knees
  • Butt Kicks
  • Zombie Kicks
  • Power Skips
  • 10 PVC Passes
  • 10 Air Squats
  • 400m Run

Conditioning

Team of 3

  • 12:00 AMRAP
    • 250m Row
    • 2 Dumbbell Snatch (50#)
    • 2 Dumbbell Squat C&J (50#)
    • 2 Dumbbell Snatch
    • 2 Dumbbell Squat C&J
  • 3:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 15 Air Squats
    • 10 Push-ups
    • 5 Strict C2B Chin-ups

One person is always rowing or running. After the cardio piece, you do your other work and then rest. I teamed up with Tom and Doug. I got through 4 rounds of the first AMRAP and then 4 rounds of the second plus about 150 meters of the run when time ran out. Decided to do the chin-up variation today and they felt really good. All of the bicep work must be paying off.

Decided I won’t do an Engine Builder workout today┬ásince I’m going to rake the lawn and my WHOOP recovery score is low.

Squat a Bit

Late morning row…

Engine Builder – Max Aerobic Power

5 Rounds

  • 3:30 Row
  • 2:00 Rest

Settled on a goal pace of 1:48/500m. Halfway through the first interval I knew it was going to be a battle. I was almost going to try 1:45! It was 73 calories each round and it’s hard to get more consistent than 973-973-974-973-973 for meters. I really had to hold on to the pace after the first one or two.

Went to the 4pm class.

Warm-up

Rowling

Rob and I smoked everyone.

Strength

Back Squat

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 8×185

I belted up at some point. Could feel my glutes working more, especially since they are still sore.

Conditioning

Partner workout

  • 1,600m Run
  • 2,000m Row
  • 100 Burpees

 

Only one person working at a time, even on the running, which was nice. The alternate option from a 4k bike was supposed to be a 2k run, but we cut the course short and were a ways behind the guys that used the Assault Bike anyway. I felt good on the runs, each doing a lap at a time, which was probably about 160 meters instead of 200. We alternated 500m rows to eliminate too much switching. I probably was sub 1:45 on the first one and right around 1:45 on the second one. We started out alternating sets of 10 burpees through 60 and then sets of 5 to finish at 18:41.

400 Sit-ups in 3 Days

Throughout yesterday I got sore in my quads, shoulders, core, lats, and biceps. Pretty much everywhere. I finally cleaned out my gym bag yesterday too.

After morning meetings at work I got on the bike.

Engine Builder – Speed

5 Rounds

  • 2:00 Airdyne
  • 30s Rest

I wanted to hold 87-90 RPM, because I had to go faster than I did for a straight 10 minutes, right?! Made it, but would like to be more consistent. Those 30 second rests were over in the blink of an eye. My calories were 90-84-82-85-89 (430 total) and 4.35 miles. I did an easy five minutes for 1.36 miles to cool down.

Went to the 4pm class.

Warm-up

  • 400m Run
  • Front Rack Stretch
  • 10 Muscle Cleans (45#)
  • 10 High Hang Power Cleans (45#)
  • 10 Hang Power Cleans (45#)
  • 10 Power Cleans (45#)

Weightlifting

Power Cleans

  • 5×95#
  • 5×135
  • 3×165
  • 2×185
  • 8x2x205

No belt. Worked on not leading with my hips, which alleviated some pressure on my low back. Go figure!

Conditioning

20:00 EMOM (alt)

  • 20 cal Row
  • 20 Sit-ups

I was really excited (/sarcasm) for 200 more sit-ups after doing 200 on Sunday! My goal was to hold 1,500 cal/hr on the rower and I did it with ease. Average was probably 1,550-1,600. I was finishing the row in 46-47 seconds each round and pushed the last one to finish in 43 seconds. I was barely even breathing heavy when I got off the ground after sit-ups each round. I actually felt pretty good with these smaller sets of sit-ups and did them in 30-31 seconds every round.

Accessory

4 Sets

  • 12/12 Single Leg Hip Thrusts
  • 15 Reverse Hypers (90#)

Definitely got a low back pump from the RHs.

Back Survives Powers

The outside of my pecs and my shoulders were fairly sore from Wednesday. Went to the 4pm class.

Warm-up

  • 5:00 Row (1,200m)
  • 2 Rounds
    • 15 PVC Passes
    • 15 Air Squats

Weightlifting

Power Cleans

  • 10×45#
  • 5×95
  • 5×115
  • 2×135
  • 2×155
  • 2×175
  • 2×190
  • 2×205

I think I put on the belt for 190 and 205.

Conditioning

  • 400m Run
  • 9 Power Cleans (205#)
  • 400m Run
  • 6 Power Cleans (205#)
  • 400m Run
  • 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.

Accessory

4 Sets

  • 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.

speed-tr-flexweave.jpeg

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.

Back at Class

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

20 Rounds

  • 30s Row
  • 30s Rest

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.

Warm-up

3 Rounds

  • 10 cal Bike
  • 10 Kip Swings
  • 10 Push-ups

Gymnastics

10:00 EMOM

  • 5 Strict Pull-ups
  • 5 Strict Ring Dips

In the seventh minute I started doing 3-2 on the pull-ups.

Conditioning

Partner Workout

  • 100 cal Assault Bike
  • 100 Sumo KB Deadlifts (40kg)
  • 100 Burpees

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.

Accessory

4 Sets

  • 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!

Slick Saturday

I felt rough after getting home last night but pretty good this morning. Made it for the 9am class on slick roads.

Warm-up

Thunderstruck

Hang from rings and do a burpee every time the song says “Thunder.” My hands didn’t really want to hang but the rings are easier than the bar. Those couple long hangs were rough.

Conditioning

39:00 AMRAP (w/ partner)

  • E3M (starting at 3:00) both run 3x down and back (~360′ total)
  • 200 Sit-ups
  • 50 Burpees
  • 100 cal Row
  • 100 Wall Balls (20#, 10′)

Partnered up with Weston. There ends up being 12 sets of running. We did 10 sit-ups at a time except for the beginning of round two where we started with a set of 20. Burpees were 5 at a time, row broken into 25 cals, and first round of wall balls was 25 at a time. I was on the wall balls at the end and held on for 33 reps, so we needed about two more minutes (not counting run time) to finish.

That was a good burner and work/rest split.

Conditioning 2

In the afternoon I jumped on the Airdyne (AD2) for 20 minutes, going 6.96 miles, which was exactly 500 calories. I could feel some fatigue in my legs.