Back From Miami

Was busy with the wedding all day Saturday and then was hungover and traveled home yesterday. So I only had the hour long run since Wednesday and wasn’t sure how I’d feel today. Took a nap after lunch and went to the 4pm class.

Warm-up

  • 2:00 Assault Bike (22 cals)
  • 2 Rounds
    • 10 PVC Passes
    • 10 Good Mornings
    • 10 Air Squats
    • 5 HR Push-ups
  • 5 Power Snatches (45#)

Weightlifting / Conditioning

E2M – 8 Rounds

  • 200m Row
  • 2 Power Snatches

Rowed at a 1:35/500m average through each round and went 75, 95, 115, 125, 135, 145, 155, and 165# with all touch-n-go reps.

Conditioning

  • 50-40-30-20-10 DB Hang Power Snatch (50#, alt)
  • 10 Wall Balls (20#, 10′)
  • 50 Double Unders

The Rx was regular dumbbell snatches from the floor, but I wasn’t about to do 150 of those and blow up my back. They were hard enough from the hang. The weight on the wall balls was 30#, but the normal weight is just fine, with no rest for the shoulders in this workout. I went 20-15-15, 20-20, 15-15, 20, and 10 on the snatches. I missed a double under in 2 or 3 rounds. Finished just under the time cap at 14:59.

40 Inches

My back is feeling better. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 1:00 Airdyne
  • 2:30 Rest

My goal was 95+ RPM. My rounds were 50-51-52-51-52-51-53-52 calories and 0.77, 0.77, 0.77, 0.75, 0.77, 0.76, 0.77, 0.77 km. Happy with the consistency. Yeah, I definitely should have been doing more intervals on the bike throughout the program. The leg burn is real.

Went to the 4pm class.

Warm-up

  • 1:30 Assault Bike (20 cals)
  • 3 Rounds
    • 10 Air Squats
    • 5 HR Push-ups
    • 10 Good Mornings (45#)
  • Box Jumps
    • 5×20″
    • 5×24
    • 5×30
    • 3×37

Conditioning

2 Cycles

  • 40 cal Assault Bike
  • 15 Rounds
    • 5 Wall Balls (20#, 10′)
    • 3 Burpees
    • 1 Box Jump (40″)

The single rep movement was programmed as a heavy (315#) deadlift, which I obviously was not doing in my condition. I stacked a couple of 20″ boxes up against the wall, which worked great and was a lot of fun. I did the first bike in less than 2:30 and took the second one nice and easy, somewhere in the 3-3:30 range I think. Finished in exactly 26:00 and felt good with the cardio aspect to it. During the 15 round portions my heart rate was 155+ the entire time.

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40” box jumps!

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Pull-up PR

Didn’t sleep well at all and got out of bed around 6am. My back is really tight from 20.2. Went to the gym during the morning 8 and 9am classes to do my own thing, so I could use the 60 pound dumbbells.

Warm-up

  • 5:00 Assault Bike (45 cals)
  • 3 Sets
    • 5 Scap Pull-ups
    • 10 DB Bench Presses (30-40-50#)

Strength / Accessory

5 Sets

  • MAX Strict Pull-ups
  • 10 DB Bench Presses (60#)
  • 3:00 Rest

I got 15-12-10-10-10 on the pull-ups, which sets a new PR set! I haven’t maxed out strict pull-ups since 2014 when I did 13. I weighed about 200 pounds back then and I’ve been around 202 lately. The bench started to feel pretty heavy in the last two sets.

E20S – Until Failure

  • 3 Strict HSPU

I wrote numbers up to 20 on the board kind of joking and ended up maing it through 17 rounds. My first idea was to do a 5:00 AMRAP, so this was just an extra 40 seconds and made sure I didn’t blow up too early. In round 12 I made the mistake of stopping in the bottom on my second rep. I eventually was able to press out of it, but it ruined me for the rest of the way. I had to do three singles in my last two rounds and barely made it so didn’t attempt the 18th round.

5 Sets

  • 10/10 Single Leg Lateral Step-ups (30″)
  • 30s/30s Single Leg Standing Balance (70#)

Then I was out in the garage around 11.

Year of the Engine – Polarized

36:00 Airdyne
**Endurance pace with 7s sprint @ 8, 16, 24, 32

976 calories and 20.88 km.

Time for some food and a nap.

Where Did That Come From?

I walked 18 holes yesterday. My biceps and lats are still sore from Tuesday. The muscle-ups on Wednesday may have contributed to that too. Out in the garage before lunch. Warmed up with a two minute row for 520 meters.

Year of the Engine – Rocket Race

18 Rounds

  • 15s Row
  • 45s Rest

This is the start of phase 3, differentiation, where we work on speed and power, now that we’ve built up a solid capacity. Looking forward to an even better engine!

There were some 20 second intervals in phase one with 1:40 rests, so I wasn’t sure what kind of pace to go for these. I thought 1:26-1:28/500m might be good, but was worried about the short rest. Since there is a minimum interval time of 20 seconds on my rower I set it for 20/40, didn’t use the first interval, and waited until there was 16 seconds left before I grabbed for the handle each time. This makes the average pace and stroke rate useless though. My meters were:

82-84-85-83-86-88-86-86-87-
88-86-87-87-87-87-87-88-88

As you can see it took several intervals to get a feel for the short time duration. After finding myself, I was hitting 1:21-1:23 by the fourth pull and holding it. Using the pace calculator, 86-88 meters would be an average pace of 1:25.2-1:27.2, so I was pretty close with my guess. On BTWB I saw a guy, who I consistently beat on every other type of interval, post an average of 107 meters for this. Come on buddy, that would be an average pace of 1:10/500m!!! Not a chance. If I started at the beginning of the 20 second intervals, stopped at 15, and included the rollover meters I would have done that, so that’s probably what he did.

Went to the 4pm class.

Warm-up

  • 16 cal Assault Bike
  • 2 Rounds
    • 20 PVC Passes
    • 8 DB Shoulder Presses (25#)
    • 10 Ring Rows

Strength

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 3×135
  • 1×150
  • 1×160
  • 1×170
  • 1×180

Going in I was hoping to hit 165 pounds because I haven’t done much shoulder pressing in the last two years. Basically since I hit my all-time best of 185 I haven’t had an estimated max come close to that, as you can see below.

last-2-years-shoulder-presses.png

I have no idea where this 180 lift came from, but it sure was a nice surprise. Must be a lot of carry-over from the bench program. That last rep may have gotten my back though, with over-extension, even though it went up pretty smooth. Should have wore my belt! Hopefully I’m ok when I wake up tomorrow.

Conditioning

E3M – 6 Rounds

  • 10 Push Jerks (115#)
  • 10 Pull-Ups
  • 10 Handstand Push-Ups
  • 10 Power Cleans (115#)

We did something very similar almost 4 months ago and it wrecked me because I increased the reps by one each round! It was jerks, t2b, hand power cleans, and HSPU. Today actually had SDLHP, so I subbed in power cleans since I’m not risking a shoulder impingement on that stupid movement. This time instead of cutting back to 95# and increasing the reps by 1 each round I stuck to the Rx weight.

My goal was to do everything unbroken. I didn’t even come close! After 3 rounds I took the tens off and was down to 95#, just in time to start round 4. Then I was off pace the rest of the way. I was able to do every set of pull-ups unbroken, but the quick turn-around from jerks to HSPU is what really got me. They were so slow and then I had to start breaking them up in the 3rd or 4th round. I did a whole bunch of singles on the cleans because I was so blown. I kept going to finish my full 6 rounds after the clock, so it was probably 19:00-19:30. I should have gone 95# the whole way like last time.

Ten Without a Problem

My biceps and lats are sore from yesterday. Out in the garage during lunch.

Year of the Engine – Polarized

45:00 Airdyne
** Endurance with 7s sprint @ 7, 14, 21, 28, 35, 42

I did 1,240 calories and 26.26 km on my AD2.

2019-08-28-airdyne-hr

That wraps up the second phase (polarization) of the program. I really enjoyed the polarized workouts and am glad to see some of them continue in the next phase. I made it through the first 24 weeks of the program and can’t wait to see what progress comes during the next phase.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (160#)
  • 400m Run
  • 2 Rounds
    • 10 PVC Good Mornings
    • 10 Lunges
    • 5 Ring Rows
    • 5 Inch Worms

Strength & Gymnastics

Deadlift

  • 10×45#
  • 10×115
  • 10×165
  • 10×195

3×10 Bar Muscle-ups

After the dumbbell snatches and box jumps my back was tight from yesterday, so definitely wasn’t pushing deadlifts today. There was an option to do muscle-ups in between sets, so I focused on those instead. I’ve never tried more than 6 before so it seemed like a good day to go for it. I got three unbroken sets of 10 without a problem, which in my new max set. I bet I can get 15+.

Conditioning

  • 2 Rounds
    • 20 cal Assault Bike
    • 20 cal Row
    • 20 Front Rack Lunges (115#)
  • 15 cal Assault Bike
  • 15 cal Row
  • 10 Front Rack Lunges (135#)
  • 15 cal Echo Bike
  • 15 cal Row
  • 10 Front Rack Lunges (135#)

So in reality it was 2 rounds of the second part as well, but the Assault bike was in use when I got there so I finished out on the Echo. Looks like the Echo knocks out the calories quicker. Noted for future workouts! I started out hotter on the first row and was able to keep over a 1,200 cal/hr pace on them all and pushed that last one extra to give myself time to finish under the 15:00 cap. Barely got it, in 14:59! I never dropped the bar during any of the lunge sets.

Triple EMOM

I’m sore in my chest and lats from the 100 toes to bars on Tuesday. Went for a run at 11am.

Year of the Engine – Endurance

45:00 Run

I went 4.04 miles and was in zone 2 nearly the entire time other than the start. I should probably pick up the pace and try to get at least half of the time in zone 3.

IMG_3315

Went to the 4pm class.

Warm-up

  • 300m Row
  • 2 Rounds
    • 10 Strict Pull-ups
    • 15 HR Push-ups
    • 20 Air Squats
  • Power Cleans
    • 4×45#
    • 3×95
    • 3×135

My legs felt tired from the run when I was doing those air squats.

Conditioning

  • 10:00 EMOM (alt)
    • 15 cal Row
    • 3 Power Cleans (increasing weight)
  • 3:00 Rest
  • 10:00 EMOM (alt)
    • 15 cal Assault Bike
    • 3 Bench Press (increasing weight)
  • 3:00 Rest
  • 10:00 EMOM (alt)
    • 60 Double Unders
    • Max Russian KB Swings (32kg)

It worked out perfectly for me to use the same loading for both the power cleans and the bench presses. I did 165-185-205-215-225#. I missed once during every set of double unders between 12 and 20 reps, then finished the rest unbroken. Weird. My arms were so sweaty, making it hard to hold on to that heavier kettlebell. I did 27-20-20-20-28 reps.

The first two EMOMs weren’t that bad because you got significant rest. The third was a doozy though.

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.