Rocket Bike

My legs have gotten pretty sore from the wall balls and probably some from the squats yesterday as well. With rowing in today’s workout at the gym I thought I’d switch things up and do intervals on the bike. Out in the garage during lunch.

Year of the Engine – Rocket Race

18 Rounds

  • 45s Airdyne
  • 45s Rest

Was doing around 90 RPM through the first 9 or 10 rounds and then started to pick it up and was doing 95-97 by the end. Total of 652 calories and 9.77 km.

Loaded up my GHD in the truck, hauled it across town, and unloaded it for a friend who bought it. It’s nice to get more space back in the garage. Went to the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (50#)
  • 2:00 Echo Bike (22 cals)
  • 3 Rounds
    • 8 PVC Good Mornings
    • 5 Ring Rows
    • World’s Greatest Stretch
    • 10 PVC Passes
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

Conditioning

E4M – 5 Rounds

  • 500m Row
  • 5 Deadlifts (245#)

I belted up for the deadlifts to be safe and used a neutral grip for every set. Going in my plan was to row around a 1:43 pace, but I was feeling good. I did 1:41.5, 1:41.5, 1:41.0, 1:40.0, and 1:37.5. Didn’t really screw around getting to the bar and wasting time before lifting either. I’m loving how well I’m able to recover now in a workout with rest like this.

Since the rower felt great, I checked the drag factor afterwards and it was at 114, so maybe I should lower mine even more at home.

Midline

3 Rounds

  • 1:00 Plank
  • 20 Russian Twists (30# MB)
  • 10 Barbell Sit-Ups (45#)
  • 1:00 Rest

This took around 2:05-2:10 per round.

Running Still Sucks

I’m still a little sore today. Out in the garage before lunch.

Engine Builder – Max Aerobic Power

18 Rounds

  • 1:00 Row
  • 30s Rest

Goal was 1:46/500m, which I held. Got 283 or 284 meters every time. Probably could have gone a little harder.

Went to the 4pm class.

Warm-up

  • 5:00 Assault Bike (3km)
  • Front Rack Stretch
  • 10 Pause Squats (45#)
  • 5 C&J (45#)
  • 5 C&J (95#)

Conditioning

6 Rounds

  • 400m Run
  • 10 C&J (95#)

This was programmed as 10-8-6-4-2 with increasing weights (pick your own loads) and then max out with any remaining time. Or there was an option to stick to sets of 10, which was up my alley because of my back issues. I ran the true 400m route today since I was scaling the weight and need the running work. I did 2×5 on the C&J for five rounds and finished with 10 unbroken. Took me in 17:27. I still am no good at running, but maybe I was tired from the rowing. Sounds like a good excuse. 😉

Midline

4 Sets

  • 10 Barbell Sit-Ups (45#)
  • 15 Barbell Reverse Sit-Ups (45#)
  • 20 Russian Twists (53#)
  • 30s Rest

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)
  • 10/10 Single Leg Hip Thrusts (30#)