It went better than expected. I was able to do the snatches unbroken. My runs weren’t anything fast because I was trying to recover before hitting another large set. I did 20 thrusters before breaking. Then 10 thrusters plus 15 C&J because they were getting slow and my shoulders were getting tired. This allowed me to fly through the final 15 thrusters and finish in 8:01, while running three times.
6x Tuck-up, V-up, Straddle-up
Got this from Kari Pearce and decided on the 30 second rest on my own since she didn’t say. At the end of the 3rd cycle it get tough and then the second half of the last cycle was a bit of a struggle. The v-ups were the hardest by far because of the increased range of motion. Only took 3:07 to complete, but it was intense.
Year of the Engine – Endurance
I was hoping it would cool off in the evening, but it definitely didn’t. I headed out at 7:45pm. It was 84° when I got done. Ran 3.63 miles. Spent too much time in zone 4, so maybe I should switch my Garmin to alert me when I go out of zones 2-3 instead of concentrating on averaging under a 10:00/mile pace. The WHOOP heart rate data shows that it just keeps rising over the entire run.
Still not enough sleep last night. I need to get to bed earlier than I have been. We moved open gym up to 10am instead of noon, which was an adjustment to make my pancakes earlier this morning. Nice to be done early though, especially in the summer.
10 Reverse Hypers (140#)
10 PVC Passes
E90S – 6 Sets
This was basically meant as a way to warm up the body for the carrying. I used 45-75-95-115-125-135# and did every set quick touch-n-go reps. They felt really good!
1 Mile Barbell Carry (135#)
10 Barbell Push-ups (Each time you drop the bar)
Wanted to try something different outside today and luckily the chance of rain went away. Walking and breathing weren’t bad at all, it was the bar on my shoulders that made me stop. I did 3×200, 8×100, and 1×200 segments, so ended up with 11 sets of push-ups. Didn’t run a clock, but I think it took over 30 minutes.
10/10 Side V-ups
10/10 Leg Circles
20 Plank Jumps
40 Flutter Kicks
Finished in 10:10.
I wanted to trim all of the bushes around the house, but after doing three of them it started raining. So I fixed up the treadmill and was on the Airdyne by 7pm.
Year of the Engine – Polarized
21:00 Airdyne + Ski Erg
Done at endurance pace with a 7 second sprint at 4:00, 8, 12, and 16 on the clock and then recover right back to the endurance pace.
Always something! The bolts on the left pedal both snapped at 10:30 when I had 295 calories and 6,180 meters. I could tell my legs were fatigued from carrying that barbell earlier today because I was having a hard time holding 72-73 RPM. After the breakage I jumped on the Ski Erg to finish the other 10:30, sprinting at 1:00 and 5:00. Went 2,440 meters.
Walked 18 holes in the cold yesterday and got more sleep last night after WHOOP told me I needed 9 hours. I haven’t been getting 8+ every night since my Utah trip, so I’d like to get back on track. Around noon I pulled the rower outside and did this on the back patio.
Engine Builder – Interval
Almost 2 months ago I tried to hold 1:50/500m for a 3k + 2k with 3:00 rest but couldn’t maintain for the final 1k. How far has my conditioning come? Could I make it through all 6,000 meters at that pace?
Yessir! My times were 7:19.9, 7:19.7, and 7:19.7. I really had to push over the last 1,200 meters.
Went to the 4pm class and got there a little early for some rehab stuff.
10/10 Lateral Step-ups (30″)
10 Back Extensions
15 PVC Passes
10 Pause Shoulder Press (45#)
10 Pause Split Jerk (45#)
5 Power Cleans (45#)
5 Push Jerks (45#)
5 Power Clean & Jerks (95#)
E2M – 10 Rounds
10 cal Assault Bike
2 Power C&J
Fatigued lifting! For some reason I was thinking this was only 5 rounds, so I was almost to my goal weight in the 4th round. A bunch of other people made the same mistake and the morning class actually only did 5 rounds! So I didn’t go as hard on the bike from the 4th round on. I did 135, 165, 185, 205 (6 sets!), and 225. All push jerks until the last set when I did split jerks. I think I belted up starting with the 205. I went straight from the clean into the jerk, without the pause and reset, on everything until the 225.
2 Rounds – EMOM 4 Burpees
50 Push Jerks (95#)
When I saw this workout I thought I’d try the Rx+ 115#, but after the mistake on the lifting I changed back to the Rx weight and was glad I did. It was horrible going between burpees and jerks with no rest for the shoulders. I did something like 20-13-9-8 in the minutes and those were not all unbroken sets. I had enough time to get in 5 T2B, then did 5-5 in each of the next two minutes. I took advantage of a little rest before burpees and then did a set of 10 in each of the next three minutes, resting with whatever time I had left. I did 5-5 in each of the next two minutes. Shoulders were completely rocked. Then I did 2×5, and 3×5 on my T2B. I could have pushed more on the T2B in both rounds of the workout. I was done in 12:53.
I’m still a little sore today. Out in the garage before lunch.
Engine Builder – Max Aerobic Power
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.
5:00 Assault Bike (3km)
Front Rack Stretch
10 Pause Squats (45#)
5 C&J (45#)
5 C&J (95#)
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. 😉
Last night my legs felt really heavy. Probably from the thrusters and single leg deadlifts, but possibly also a bit from Saturday’s work on the Airdyne and rower. Today I posted about weeks five and six of calorie counting. Our buddy Bryan was in town today, so we had a bro sesh.
Bottom Squat Hold
E50S – 8 Sets
5 Bar Muscle-ups
Wore my newer set of Bear KompleX grips today and they are much better for bar muscle-ups, which is good to know. Felt really good on every set and even better than when I did this many EMOM a couple of weeks ago. Improves my 30 rep time to 4:27 and 40 to 6:07 compared to 5:17 and 7:16 doing it as an EMOM.
After we finished I was helping someone else and did one more bar muscle-up with my grips off. It was enough to blow out my hand and I got a huge blood blister! I’m still so pissed it happened from that one rep. I hope it heals fast and there isn’t a bunch of bar work in Open Workout 19.1.
2 Misses @ 88
Miss @ 87
Miss @ 88
Some old thing for me where I get it overhead without a problem but can’t stabilize it. Happy to make 87 though, which is 192 pounds. I haven’t done that since February 6, 2017 when I did 205.
Power Clean & Push Jerk
Squat snatches have historically aggravated my back and it was feeling tight, especially after several misses, so I didn’t even try to squat clean anything. Stay healthy! Felt pretty good with the cleans and push jerks. I did belt up for the last one, which is about 243 pounds.
I’m feeling good after yesterday. Weather is warming up too. Went to the 4pm class.
20 Jumping Jacks
20s Dual KB Hollow Flutter Kicks (26#)
5 Dual KB Deadlift (26#)
5 Dual KB Hang Clean (26#)
Muscle Clean and Press
Muscle Clean and Press
Power Clean and Push Press
Power Clean and Push Press
Power Clean and Jerk
Power Clean and Jerk
All with an empty bar.
3 TnG Power Clean & Jerk
I guess nothing said they had to be touch-n-go reps, but I wanted to save it for the workout.
30 C&J (155#)
I’ve done it Rx with 135# plenty of times with a best of 1:57. I’ve also done it with 185# in 6:59. Have been wanting to give 155# a try, so today was the day. I thought I could go sub 3:30 with an outside shot at 3:00.
I was hoping to start out with five doubles and I was able to before switching to singles. Really had to start getting a wide landing and drop under the jerks more than I’d like in the second half. Finished at 3:15 so right in the middle of my goal range. Got a bad case of the burning lungs from that one!
Practiced handstand walking for a little bit, but wasn’t feeling the greatest being upside down.
After sitting at home for almost an hour I decided to do a little more since the rower is still sitting in my living room.
Went as hard as I could on the first one then I slowly recovered a little more with each interval. Almost 10 seconds off my PR pace but I wasn’t expecting much after Grace. I couldn’t stand looking at the level 30 BTWB was giving me for a 500m workout due to some intervals we did a couple of months ago. At least I get a 71 out of this.
Have I mentioned how much I love having this rower? 🙂
Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.
5 Strict Pull-ups
10 Hand Release Push-ups
15 Air Squats
5 Strict Pull-ups
10 Hard Release Push-ups
15 Air Squats
Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.
12 Days of Christmas (Partner)
1 Thruster (135#)
2 Squat Clean (135#)
3 Overhead Squat (135#)
4 Power Snatch (135#)
5 Clean and Jerk (135#)
6 Deadlifts (135#)
8 Box Jumps (24″)
9 Toes to Bar
10 Kettlebell Swings (53#)
11 Wall ball (30#, 10′)
12 Bar Muscle-ups
The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.
I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!