Avoid Americans

On Sunday night I woke up several times during the night with my shoulders just crying from the double overhead holds My shoulders and quads were pretty sore in the morning. Walked 18 holes, which I think helped a lot. Today I was out in the garage around 12:30.

Year of the Engine – Interval

12 Rounds

  • 1:00 Row
  • 1:00 Rest

Almost 2 months ago I did 15 rounds of this at a 1:39/500m pace, so my goal pace was a second faster. Felt good and I got 306 meters for 9 rounds, 3 @ 307, and 1 @ 308.

306-306-306-306-306-306-
306-306-307-307-307-308m

2019-06-04-row

Went to the 4pm class.

Warm-up

3 Rounds

  • 45s Row
  • 8 Plyo Lunges
  • 30s Bottom Squat Hold
  • 5 American KBS (35#)

Strength

4 Sets

  • 8/8 Bulgarian Split Squats (53#)
  • 8/8 Single Leg Deadlifts (53#)

Conditioning

12:00 AMRAP

  • 8-10-12… Wall Balls (20#, 10′)
  • 8-10-12… American KBS (53#)
  • 30 Double Unders

I had no plans to try the 70# Rx weight. I missed a double under in round two, but otherwise every movement was unbroken the whole way. I finished the round of 18s, 20 wall balls, and 4 swings for 360 total reps. I had about 40 seconds left when I picked up the kettlebell and after those four reps I tweaked my back, so I was done. Couldn’t really stand up straight so I hope it’s not bad when I wake up tomorrow. Fingers crossed! Maybe I should stick to Russian Swings. At least my conditioning felt great; I could have kept doing unbroken wall balls for at least 2 more rounds.

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.

2019-05-24-row

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.

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.

2019-05-13-row.jpg

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!

Back From Utah

Yesterday was a long travel day. My back didn’t seem to improve over the week away. I don’t think sitting on flights and working from couches, kitchen chairs, and patio chairs helped though. Mowed most of the lawn today but didn’t feel like doing an Engine Builder workout. Went to the 4pm class though.

Warm-up

  • 400m Run
  • Line Drills
    • Ankle Rolls
    • Walking Lunges
    • Hug Knee to Chest
    • Quad Stretch
    • Lunge & twist
    • Side Lunge
    • High Knees
    • Butt Kicks

Conditioning

10 Rounds

  • 10 cal Assault Bike
  • 10 cal Row
  • 10 DB Floor Press (50# DBs)
  • 10 Wall Balls (20#, 10′)

This was a good one to come back to, even though the notes said not to go hard. I held a pretty good pace though and smoked everyone. Took me 26:22 with a few short waits on for our one AB to open up and then for Weston to get done with the dumbbells we were sharing.

Accessory

5 Sets

  • 20 Russian Twists (53#)

Much Needed

After realizing I’d done something 8 days in a row I took a well-deserved and much needed complete rest day on Friday. Got up for the 9am class this morning. My back is still pretty tight.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

Partner Workout

  • 8:00 AMRAP – 20-40-60…
    • Calorie Row
    • Burpee Over Rower
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • 2x Plyo Lunges
    • HSPU
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • Wall Ball (20#, 10′)
    • Toes to Bar

I teamed up with Connie. She did 8 calories to my 12 and we alternated sets of 5 burpees. Got through the 20 and 40 there. In the second AMRAP I substituted those movements in place of hang power cleans and push presses because of my back. We split everything in sets of 5s so I was doing 10 lunges each time it was my turn. We got through the 20, 40, I had one set of 10 lunges left to finish the first part of 60. We split wall balls in sets of 10 and T2B in 5s. Finished the 20-40-60 wall balls and 48 (I did 23) of the 60 T2B. She was doing knee raises which gave me almost no rest.

Accessory

3 Sets

  • 21s (30-25-25#)

Back to the originals. It was nice to switch it up to the other version for a few weeks, but I don’t think they worked very well. First time doing a set with 30s!

A friend came over to cut up some trees that fell during the winter, so I was hauling a bunch of logs around. Then I took a truckload, carried the wood around some more, and stacked it for another friend. Was planning to row tonight, but I’m whooped after moving all of that wood.

Slow Down the Wall Balls

Quick trip out to the garage before lunch.

Engine Builder – Interval

2 Rounds

  • 7:00 Airdyne
  • 1:00 Rest

Very similar to the 7-5-3-1 work yesterday. Wasn’t feeling 82-83 RPM today though and it ended up being around 80-81. Did 237-239 cals and exactly 2.81 miles both intervals.

Went to the 4pm class.

Warm-up

2 Rounds

  • 200m Run
  • 10 Air Squats
  • 10 PVC Passes
  • 10 Behind the Neck, Snatch Grip Sotts Press (PVC)

Accessory

4 Sets

  • 12/12 Single Leg Hip Thrusts
  • 25 Banded Pull Throughs (green)
  • Dumbbell Curls – 21s (25#)

Did this instead of OHS because of my back. Still doing the A version of the 21s.

Conditioning

15:00 AMRAP

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

Missed a DU or two in almost every round. Had to go slower than normal on the wall balls due to my back, which I could feel on the jumping and the wall balls. I did 3×5 on every round of pull-ups. Got through 5+30.

Accessory #2

5 Rounds

  • 10 DB Lunges (35# DBs)
  • 20 Sit-ups

Took about 6 minutes.

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.