No Place to Rest

I didn’t feel like doing a Year of the Engine workout earlier in the day and don’t feel guilty since I plan to do two each of the next two days. Went to the 4pm class.

Warm-up

  • 15 cal Assault Bike
  • 2 Rounds
    • 5 PVC Pass throughs
    • 5 Goblet Squats (44#)
    • 5 Elbow Punches
  • Power Cleans
    • 5×45#
    • 5×95
    • 3×135
    • 2×165

Conditioning

2 Cycles

  • 1,000m Row
  • 15 Rounds
    • 5 Wall Balls (20#, 10′)
    • 3 Burpees
    • 1 Power Clean (185#)

I rowed a 1:50/500m pace for the first 1k and a 2:00 pace for the second 1k. Once you get in to the 15 rounds there is no place to rest because the movements are so different and it’s constant movement. Burpees were by far the worst and again, really slow compared to what I’d usually do. I don’t seem to have full lung capacity from whatever this cough is. The clean was no issue, I took a second for a full breath before grabbing the bar each time. I finished in 30:48.

With 30 rounds to keep track of I wore my Garmin watch and used the lap counter.

Cycle 1 Cycle 2
Split Cumulative Split Cumulative
3:56
(row + transition)
3:56 4:45
(2 transitions + row)
19:38
0:39 4:35 0:41 20:19
0:40 5:15 0:44 21:03
0:41 5:55 0:44 21:46
0:44 6:39 0:43 22:29
0:41 7:20 0:44 23:13
0:42 8:02 0:46 23:59
0:43 8:45 0:46 24:45
0:42 9:28 0:47 25:32
0:45 10:13 0:48 26:20
0:45 10:58 0:49 27:09
0:45 11:43 0:49 27:58
0:49 12:32 0:45 28:43
0:49 13:21 0:46 29:29
0:48 14:09 0:42 30:11
0:45 14:53 0:37 30:48

The second row was slower, but there is also the extra transition of getting to the rower. With the row itself only taking an extra 20 seconds, I wasted some time there in the transitions. 14:53 for cycle 1 and 15:55 for cycle 2 isn’t too bad really, and even better when comparing 10:58 for the first 15 rounds and 11:11 for the second 15 rounds. There’s always some kind of data to keep out over! My heart rate quickly got up over 140 and stayed pretty much 142-155 with a few short parts up around 160-165. Why can’t I do that when I run?

It’s been a long time since I’ve done a long one like there where I basically don’t stop the entire time.

Getting Better

I walked 18 holes yesterday, but still not feeling like myself. I’ve had this cough for a week now. My energy does seem to be getting better each day though. My biceps and lats are pretty sore from the bar muscle-ups on Sunday.

Out in the garage in the early afternoon. Haven’t done an engine workout since the 7th with this sickness. Warmed up with a 3:00 row for 706 meters.

Year of the Engine – Interval

8 Rounds

  • 1:00 Row
  • 3:00 Rest

Over two weeks ago for 10x 1:00/2:00 I held a 1:34.9/500m pace, so I knew I could go faster with this being rest and fewer rounds. My goal was 1:32-1:33/500m.

Really surprised myself with this effort actually because I’m not 100%. Got 325-325-324-324-324-324-325-325 meters.

2019-08-13-row.JPG

Went to the 4pm class.

Warm-up

  • 3:00 Assault Bike (30 cals)
  • PVC Passes
  • Burgener Warm-up

Weightlifting

High Hang Power Snatch + Hang Power Snatch + Power Snatch

  • 2×75#
  • 2×95
  • 2×115
  • 2×135

Paused in both hang positions. Wasn’t going to push it today. Worked up a good sweat still though.

Conditioning

I went over to the dumbbell rack and did some single arm push jerks to warm-up so I wouldn’t have to mess around with a barbell since mine was already set from snatches.

Single Arm DB Push Jerks

  • 5/5 @ 30#
  • 3/3 @ 40#
  • 3/3 @ 50#

21-15-9

  • Push Jerks (135#)
  • Burpees Over The Bar
  • Toes-To-Bar

I wasn’t sure how the push jerks would feel, so I went in with a plan, knowing I might have to back off. Ended up sticking with the plan and did 9-7-5, 9-6, and 9. After the first round of jerks, I was already having a hard time breathing with this sickness. So I had some epically slow ass fucking burpees, even stepping back in to most of them! I think the 21 took me around 2 minutes!! I was hoping I could use the same sets on T2B but decided against that as soon as I got done with those first burpees. I just tried to be quicker between sets. Did 6-5-5-5, 5-5-5, 5-4. Finished in 9:41. Would be a good one to try again when I’m feeling like myself.

Slowed Too Much

That Sunday night rowing workout took a lot out of me. Yesterday I walked 18 holes on the golf course. My mid and upper abs are really sore from the core work on Sunday.

Year of the Engine – Endurance

39:00 Run

Headed out for a run at 8am before it got too hot and humid. After noticing my heart rate was getting in to zone four too much on previous runs, I held back and wanted to keep more of an endurance pace for this. Went 3.48 miles, which is less than I did for the 36 minute run last week, but more on par with what the goal is supposed to be. I need to speed it up some though so there isn’t much time in zone one and it’s mostly zones 2-3. I need to set the heart rate zone alerts on my Garmin watch.

I felt kind tired the rest of the day after that run. Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (160#)
  • 4 Rounds
    • 5 Russian KBS (44#)
    • 10 PVC Passes
    • 10 Jumping Jacks
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 3×115

Conditioning

  • E3M – 5 Rounds
    • 10 cal Assault Bike
    • 10 T2B
    • 3 Power Snatch (135-145-155-160-165#)
  • E3M – 5 Rounds
    • 10 cal Assault Bike
    • 10 T2B
    • 3 Power Cleans (185-195-205-215-225#)

Could I do the toes to bars unbroken? You bet! That was without a doubt my win of the day. 100 total T2B and I never broke up a set. Granted, it was a long (nearly 30 minute) workout, but I usually end up at singles with that much volume even doing sets of 4s or 5s. I did the snatches all touch-n-go and then went to singles for the power cleans. I put on my belt after the set of 185. I was holding about 80 RPM on the bike, which was taking around 25-35 seconds to finish. I had about 90 seconds of rest each round.

More Midline

2 Sets

  • 2:00 Weighted Plank (45#)
  • 2:00 Rest

Was programmed as 4 sets of 1:00 / 1:00, but I got a late start so jumped in with a couple of guys and wanted to catch up.

The Price of Unbroken Pull-ups

My legs are still sore today. Was out in the garage just after 12.

Year of the Engine – Interval

12 Rounds

  • 45s Row
  • 1:15 Rest

My goal was to hit 1:35/500m and it was a success. I got 237 meters every round except the 5th where I got 238.

2019-06-21-row.JPGThat put me over 150k meters on the rower since I got it.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

7:00 AMRAP

  • 15 Air Squats
  • 5 Burpees
  • 10 cal Row
  • 4 Inchworms

Got through three rounds and did the burpees instead of 20 double unders, due to my calf.

Conditioning

E3M – 10 Rounds

  • 10 cal Assault Bike
  • 10 Pull-ups
  • 10 MB Cleans (20#)

Second week in a row where the Friday workout repeated some of the movements I did at home on Thursday night. This was programmed as 3×135# C&J for three rounds, then three rounds of heavier doubles, and finally four rounds of heavy singles. I definitely can’t do jerks with my calf and didn’t want to press my luck for my back or calf with heavy cleans so I decided to substitute the medicine ball cleans.

I started hot out of the gate to get the bike going each round and was doing 90+ RPM, until I had 2 cals left where I kind of coasted in because the work is already done and you just need to let it tick over. My goal was to do all of the pull-ups unbroken and I did. Pushing the limit on bigger sets of gymnastics is working out surprisingly well lately. I did tear open my palm in the 9th round, so the 10th was using basically finger tips only to grip the bar on my left hand. I’ve never ripped on my palm before! I think I was done with the first round in 1:02 and the rest of the rounds were 1:11-1:15.

Midline

5:00 EMOM

  • 15 Hollow Rocks
  • 10 V-ups

Last two rounds hurt!

Bench Speed

My back and calf are still bothering me today. Out in the garage at 11.

Year of the Engine – Polarized

24:00 Airdyne

** At endurance pace with 7 second sprints at 5:00, 10, 15, 20 and then recover to endurance pace again.

I got 693 cals and 8.91 miles (14,339m).

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

3 Rounds

  • 35s Assault Bike
  • 7 Hand Release Push-ups
  • 6 Ring Rows

Bench Press

  • 10×45#
  • 10×95#

Conditioning

10 Rounds

  • 10 Bench Press (135#)
  • 5 Strict Pull-Ups
  • 5 Pull-Ups
  • 15 cal Assault Bike
  • 1:30 Rest

There wasn’t a weight listed for the bench press, so I went in thinking I’d do 95# and fly through it. We had to share stations though because it was a big class and TJ wanted to do 135# so I was fine with that. Good thing too because I cruised through every round unbroken without any struggles. Wasn’t sure how I’d do after benching heavy yesterday.

The workout said 10 pull-ups (strict if possible). I thought 100 strict pull-ups is a lot to ask, so I decided to split it in half and keep the intensity high. I was a little faster in my early rounds, but slowed on the bike as the clock ticked away. Finished in 29:16, which is only 46 total seconds over a 1:30 per round average pace. My first round took exactly 1:30 so I stayed extremely close to that pace all the way through.

That was a good one and I didn’t have to scale anything for my current injuries.

Midline

4 Rounds

  • 40 Russian Twists (44# KB)
  • 20 Sit-ups

I was able to do rounds 1, 2, and 3 of the twists unbroken and went 24-16 in round 3.

Left Calf Issue

Kind of surprised I didn’t feel rougher from Sunday’s barbell carry. Still need to get to bed earlier though. My back seems a little tight from all of the bending over while trimming bushes last night. Shortly after noon I pulled the rower out to the back patio.

Year of the Engine – Interval

5 Rounds

  • 4:00 Row
  • 1:00 Rest

My goal pace was 1:49/500m. Went 1,102 – 1,101 – 1,102 – 1,102 – 1,102 meters.

2019-06-11-row

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

3 Rounds

  • 30s Assault Bike
  • 30s Rest

3 Rounds

  • 5 Strict Pull-ups
  • 10 Hand Release Push-ups
  • 10 PVC Passes

Push Jerks

  • 5×45#
  • 5×95#

Conditioning

  • 5:00 AMRAP
    • 100 Double Unders
    • 20 Burpees
  • 5:00 AMRAP
    • 5 Push Jerks (135#)
    • 10 Pull-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 100 Double Unders
    • 20 Burpees
  • 5:00 AMRAP
    • 5 Push Jerks (155#)
    • 8 C2B Pull-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 100 Double Unders
    • 20 Burpees
  • 5:00 AMRAP
    • 5 Push Jerks (185#)
    • 3 Muscle-ups

In the first AMRAP I got through 1+114. In the second AMRAP I did 2×5 for every round of pull-ups, getting 4+13. In the third AMRAP near the end of the second set of dubs, my left calf area started to feel weird. I made it through 1+108. In the fourth AMRAP I wanted to stick to sets of 4 chest to bars. In my second set of push jerks, my left calf gave out, so I modified the rest of the workout. I ended up doing 1 full round, 3 push jerks, and then 6×4 C2B. For the fifth AMRAP I did burpees the entire time, which was horrible. I got 63 reps. Finally to finish out in the sixth AMRAP, I did sets of 3 muscle-ups and got through 6 sets.

The muscle-ups felt good considering it was after 25 minutes of work with both types of pull-ups and I hadn’t done any on the rings since the Open because of my right shoulder. Was never really in danger of missing any, though the dip was getting hard. I wore grips for the pull-ups and C2B and then thought I might rip during the last few sets of muscle-ups because I wasn’t wearing grips. I never wear grips for the rings, but this workout was a different beast. I did 48 pull-ups, 32 chest to bar pull-ups, and 18 muscle-ups. Great gymnastics volume for one workout. Oh yeah and how could I forget 125 burpees!

I really hope I didn’t do anything serious to my leg. If I can walk and swing my plan is to golf the next two days.

I also mowed the lawn and then noticed it was my highest stain day on WHOOP, already at 8pm.

img_2839

Morning Endurance Run

Woke up with my back feeling much better than yesterday morning. Was out the door for a run before 8am while it was cool out.

Year of the Engine – Endurance

27:00 Run

Ended up going 2.87 miles in 28:45, so only a 10:00/mile pace, but I averaged 170 steps per minute again. I’ll chalk the pace up to just getting out of bed. I wore an older pair of Saucony shoes I had actually been fit for at a runners store and they are not at comfortable as my Reebok runners.

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

I also did some hanging to open up my shoulders, bar taps, and a few toes to bars to make sure my back could handle them for the workout.

3 Sets

  • 6 PVC Passes
  • 9 Air Squats
  • 4 cal Assault Bike

Bench Press

  • 10×45#
  • 5×95

Strength & Conditioning

28:00 EMOM (alt)

  • 5 Bench Press
  • 12 T2B
  • 15 cal Assault Bike
  • Rest

The bench press was a sub for push presses since I didn’t want to put that loading on my back. I used 135, 155, 175, 195, 205, 215, and 225, which is 92% of my 5RM. Felt good even as I got out-of-breath in the later rounds. I wore grips for the toes to bars and actually did every set unbroken without any struggle. I never do that large of sets so I was surprised I didn’t fade. Even though there is almost 4 minutes between each set it still adds up to 84 total reps. I started out with the Rx 12 calories for two rounds on the bike but even at 90+ RPM it was too easy, so I bumped up to the Rx+ of 15 calories and even caught up on the calories I was behind from the other rounds. Really not a bad workout, because there is a ton of rest.

Midline

20s Work : 10s Rest (Tabata) until finished

  • 200 DB Russian Twist (45# plate)

It was written to use a dumbbell, which I’ve never tried for Russian twists, so I gave it a try. Big mistake. It’s awkward to hold, I was falling over, and it felt like I was going to rub my knuckles raw. So after getting 18 reps in the first work interval I switched to a 45# plate. Took me 4:06.