Gym to Garage

Yesterday I walked 18 holes on a very sloppy golf course from all of the rain. When the conditions are like that it really takes a lot more out of me than you’d think. Went to the 4pm class at the gym.

Warm-up

3 Sets

  • 15 Reverse Hypers (50#)

4 Rounds

  • 10/10 Leg Swings
  • 10/10 Arm Circles
  • 10 PVC Passes
  • Front Rack Stretch

Hang Power Snatch

  • 2x3x45#
  • 3×75

Hang Power Clean

  • 3×95#

Conditioning

  • 7:00 EMOM
    • 7 Pull-Ups
    • 3 Hang Power Snatch (95#)
  • 7:00 EMOM
    • 7 Burpees
    • 3 Hang Power Cleans (125#)
  • 5:00 Rest
  • 7:00 EMOM
    • 7 Pull-Ups
    • 3 Hang Power Snatch (125#)
  • 7:00 EMOM
    • 7 Burpees

I was able to get all 14 sets of pull-ups unbroken! I was starting to feel my back when bringing the bar down between reps during the 125# snatches. When I’m resetting like this is when it’s bothered me the most over the last year or so. Then I almost lost my grip on the barbell during the last two sets of that second round of snatches. I went to pick up 165# for the hang cleans, deadlifted it, and decided not to push my back, so I just did the burpees to finish. Lifts from the hang and especially stringing them together affects my back a lot more; I probably should have done singles from the ground.

Year of the Engine – Time Trial

10:00 Airdyne

Jumped on the bike when I got home from the gym. Could I beat 400 calories? Close, but no cigar. I got 396 calories and 6.95 km. It was the middle section again where I start to really slow down. Solid effort after being at the gym.

Weaker Leg Drive

Out in the garage before 9am.

Year of the Engine – Speed/Threshold

30:00 Airdyne

Went 930 calories and 18.6 km. Beats my best for 30 minutes, which was 18.19 km. Wanted to average 80 RPM, but probably hovered between 77-80 most of the time.

Spent about 4 hours helping a friend move, signed online to do a little work, and then was out in the garage around 4:30.

Year of the Engine – Rocket Race

12 Rounds

  • 1:00 Row
  • 1:15 Rest

Checked the drag factor on my rower, which was at 133, so I went down to 130. Tried to use more leg drive, with a 1:36-1:37 goal pace. I just don’t seem to have the leg drive I had a few years ago. I’ve definitely lost lower body strength since I haven’t been able to squat or deadlift heavy in years.

312-312-312-311-311-310-308-306-308-308-308-309m

2019-09-21-row.jpg

Just look at those stroke rates. I used to be able to do something like this around 25 s/m. At least my engine is better now so I’m able to keep a high pace with having to do a lot more strokes.

Time for More Metcons

Yesterday I walked 18 holes of golf. My hamstrings started getting sore last night.

It’s less than 3 weeks until Open Workout 20.1 gets announced, so it’s time to kick up my training a notch or 12 and do more metcons after 2 weeks of undertraining. I need to start practicing my handstand walking again too. Was out in the garage during lunch.

Year of the Engine – Polarized

30:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24

Was doing about 72-73 RPM most of the time for endurance pace. Went 811 cals and 17.36 km.

Went to the gym at 4pm.

Warm-up

  • 3 sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 2 Rounds
    • Front Rack stretch
    • Chest stretch
    • 10 Air Squats
    • 10 HR Push-ups
  • 5 Bench Press (45#)
  • 5 Power Cleans (45#)
  • 5 Bench Press (95#)
  • 3 Power Cleans (135#)
  • 5 Bench Press (135#)
  • 3 Power Cleans (165#)

Conditioning

19:00 AMRAP

  • 3 Power Cleans (185#)
  • 5 Bench Press (165#)
  • 200m Run
  • 1:30 Rest

It was on a 25 minute running clock, but by the time I got through all the warm-up sets above I was starting my first round at exactly 6:00 on the clock. So effectively a 19 minute AMRAP. I got through 7 full rounds and had 23 seconds left, with very consistent round times of 1:22, 1:27, 1:21, 1:22, 1:22, 1:19, and 1:24. I put my belt on for the cleans each round, did them touch-n-go, and then removed my belt as I moved over to the bench.

IMG_3432

10:00 AMRAP

  • 30 Russian KBS (53#)
  • 30 Double Under
  • 15 Sit-Ups

I missed once on the dubs in my third round and finished 5+30. That was a good burner with no spot to rest because the movements didn’t interfere with each other at all.

I really liked both of those workouts and felt great, considering I haven’t slept worth a shit for the last two days.

A Griptastic Return

Monday was a rest day and yesterday was a travel day. After I got home my legs were feeling rough from the dance floor and long night on Monday. I was exhausted and decided not to workout. Out in the garage during lunch.

Year of the Engine – Time Trial

20:00 Airdyne

My best, though not as a test, was 11.94 km. Figured 80 RPM throughout would be a good goal as a first trial for this length of time. Was probably short of that overall, but could have gone harder. Got 12.73 km and 656 calories.

Went to the 7pm class because I was busy with a project at work all day.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (PVC)
    • 10 Pass Throughs
    • 5 Kip Swings
    • 10 Lateral Hops
  • 5 Hang Power Cleans (45#)
  • 5 Deadlifts (45#)
  • 5 Hang Power Cleans (115#)
  • 5 Deadlifts (115#)

Conditioning

2 Rounds

  • 4:00 EMOM
    • 15 cal Row
  • 4:00 EMOM
    • 10 Hang Power Cleans (115#)
  • 4:00 EMOM
    • 10 T2B
  • 4:00 EMOM
    • 10 Deadlifts (185#)

No extra rest other than when you’re done with a movement each minute. I felt good at the beginning and pulled ~1700-1800 cal/hr. Then I did each movement unbroken. The second time through was a different story! I pulled ~1400 cal/hr. I did 2×5 on each minute of cleans, then 3 minutes of 2×5 with the final set of T2B unbroken. I picked up the deadlifts and my grip was shot! After doing the first round through all with a neutral grip, after doing 5, I started doing a mixed grip. I was able to go 2×5 for the first two minutes, but then I just couldn’t hold the bar, so I went 2 and 8 singles, finishing with 10 singles.

Rough one after not touching a bar since the previous Sunday.

Light Barbell Work

Feeling good. Went to open gym at 10.

Accessory

3 Sets

  • 15 Reverse Hypers (90#)

No B.S. Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×175
  • 4×205
  • 4×225
  • 4x4x240

Still on the low end of the recommended 240-245 for the working sets. Not sure I could have added the extra five pounds to either of the last two sets even. I have to remind myself 245 is my all-time 5RM (which I matched back in May) and I did 16 reps with 240 in this workout. Things are moving in the right direction.

Conditioning

  • E2M – 5 Rounds
    • 10 Power Snatches (75#)
    • 5 Muscle-ups
  • 4:00 Rest
  • E2M – 5 Rounds
    • 10 C&J (75#)
    • 5 Handstand Push-ups

My original version of this was using 95 and 115, but I switched to 75 and 95 yesterday. I did the first 4 sets of muscle-ups unbroken with a near failure on the last rep of those. Then I finished with 3-1-1. After struggling towards the end of the first couplet, I decided to stay at 75 for the clean and jerks. I also added an extra two minutes of rest because I was not recovering fast enough. As soon as I went for my first strict HSPU I knew it was going to have to change. I did 3-2 and 5×1 strict before switching to unbroken sets of 5 kipping for the other 3 rounds. I probably could have continued with 5×1 strict, but I wanted some rest time!

Damn, that light barbell can really give you a great workout. Too many people think you need to go heavy all the time and keep adding more weight.

Midline

6-4-2 with 10 second holds

  • Curl-up
  • Side Plank
  • Bird Dog

Increased from the 5-3-1 since it had been easy. This was definitely more of a challenge, but the workout may have contributed to that.

Did a bunch of yard work, ran some errands, and then was out in the garage by 8pm

Year of the Engine – Polarized

26:00 Airdyne

** Endurance pace with 7s sprint @ 6, 12, 18, 24

Went 692 calories and 14.93 km.

Don’t Stop

My legs feel a little tired this morning after walking roughly 6 miles on the golf course and running another 3.5. Out in the garage after 9:30am. Warmed up with a two minute row for 513 meters.

Year of the Engine – Rocket Race

15 Rounds

  • 30s Row
  • 1:00 Rest

I did 1:27.7 a couple weeks ago with a tight back for this same thing, so today the goal was 1:27.

2019-09-07-row

Holy shit did I underestimated this one or what? I didn’t remember it being so hard. I wasn’t even close to maintaining that previous pace. Was it because I hadn’t eaten anything yet? Tired legs? The two beers I drank last night? Some days you just don’t have “it” I guess.

When I went to take pictures of the splits I noticed two weeks ago was with 1:30 rests, not 1:00!!! Of course I wasn’t going to be able to keep that pace. I could really feel the loss of power in my first 4-5 strokes, which couldn’t recover with the shorter rest; it all makes sense now. I’m extremely proud of how I fought to keep getting those 165 meters when things fell apart. My mistake turned out to be a great mental and physical test.

Thinking back, I had noticed the guy on BTWB who always smokes me had averaged a 1:27.7 pace. After finding what I had thought was my same intervals I concluded that he maybe was worse than me at the short duration stuff. I should have known better! Based on his scores I would have set my goal at 1:30-1:31. It turns out I have done this one, back on June 8th, with an average pace of 1:31.7, getting 163-164 meters every round, which I beat on each interval today.

Year of the Engine – Speed/Threshold

15:00 Airdyne

Out in the garage again after the Michigan game. Tried to hold 80 RPM. Went 500 calories and 9.63 km.

Core Stability Prehab/Rehab

The doctor thinks I might be suffering from allergies and some bronchitis, so I got an antibiotic, an inhaler (well, I should be able to get this tomorrow), and started taking an allergy pill. I was out in the garage during lunch.

Year of the Engine – Polarized

24:00 Airdyne

** Endurance pace with 7s sprint @ 5, 10, 15, 20

My legs were definitely tired from yesterday and my quads are starting to get sore. I did 665 calories and 14.02 km.

Went to the 4pm class.

Warm-up

  • 300m Row
  • 2 Rounds
    • 10 PVC Pass throughs
    • Front rack stretch (both arms)
    • 8 KB Swings (35#)
    • 5 HR Push-ups
  • C&J
    • 5×45#
    • 5×95

Conditioning

E4M – 5 Rounds

  • 5 Power C&J (135-155-175-195-215#)
  • 400m Run

The percentages were set at 50, 60, 65, 70, and 75. These numbers I picked would be pretty spot on based off of all-time max, so it felt good to hit them in this. I did all singles and wore my belt for the last 3 sets. Each round took 10-15 seconds longer than the previous one, which I thought was pretty good. I think my first round was around 2:10 and the last one was around 2:50.

10-20-30-40-50

  • Russian KB Swings (53#)
  • Push-Ups

It was programmed with Americans, but I did Russian swings and was able to go unbroken on all of them. I’ve done over 350 swings in the last 3 days! I did 10 unbroken push-ups to start and then all sets of 5 through 15 (maybe) of the 50 when I started doing mostly triples. Finished in 9:36.

Midline

5-3-1 of each movement with 10 second holds

  • Curl-up
  • Side Plank
  • Bird Dog

I read a good article about core stability for low back issues this weekend so I am going to start doing their recommendations and see if it makes a difference for me.