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.

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.

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.

Too Late

Yesterday I woke up with sore shoulders and tight achilles. Walked 18 holes on the golf course. Today my old body feels good (knock on wood). Out in the garage during lunch.

Year of the Engine – Polarized

36:00 Airdyne

**Endurance with 7s sprint @ 8, 16, 24, 32

I did 1,012 cals and 21.25km. My endurance pace is feeling good on the bike lately. Maybe being able to run again is helping. This summer humidity is no fucking joke though.

Went to the gym at 4pm.

Warm-up

  • 400m Run
  • Burgener Warm-up (45#)
  • Hang Power Snatch
    • 5×75#
    • 5×95#

Weightlifting

  • 3:00 EMOM
    • 3 Hang Power Snatch (115#)
  • 3:00 EMOM
    • 2 Hang Power Snatch (135#)
  • 5:00 EMOM
    • 1 Hang Power Snatch (145-155-165-175-185#)

Missed first attempt at 185, so I let Weston go, and then I got under it for an ugly rep. Haven’t done anything heavy like that in a long time. Especially with hang reps too.

Conditioning

15:00 AMRAP

  • 15 cal Row
  • 5 Hang Power Cleans (increasing: 135-155-165-175-185-195…)
  • 12 Toes to Bars

My goals were to keep a 1,200 cal/hr pace on the rower and go 2×6 T2B. After having no issue keeping pace on the rower for a few rounds I finally picked up the pace to over 1,300. I had my belt ready and started using it after 155 I think. Toes to bars felt good and I probably should have cut back on the rest. I wasted a bunch of time increasing to my last weight before going over to the rower. I got on with about a minute on the clock, pushed hard through the 15 cals, tried to quickly put the belt back on as I jogged over to my bar in the other room, picked the bar up, and was dipping down as time ran out. I did the rep with 195# but it obviously didn’t count. So I got through 5 rounds plus the row.

Mostly Modifications

Walked 18 on Wednesday and planned to golf yesterday as well, but a storm was coming so I didn’t bother going to the course. Sure enough, the storm missed us. Then I planned to workout later in the day, but I wasn’t feeling it so I took a complete rest day and didn’t feel one bit guilty about it. Some days the body needs that. I was out in the garage before noon today.

Year of the Engine – Interval

6 Rounds

  • 3:00 Row
  • 1:00 Rest

My pace was aggressive for the minute rests and the last three rounds were a battle. Got 835-835-836-835-835-835 meters. Might be the hardest effort I’ve put in to some of these intervals actually; I was pretty shaky when I got off the rower. Could also mean I need to get my nutrition back on track. My goal pace going in was < 1:48 and it was a success.

IMG_2778

Went to the 4:00 class.

Warm-up

Got there early to do some posterior chain shit.

2 Sets

  • 15 Reverse Hypers (90#)
  • 10/10 Single Leg Lateral Step-ups (30″)

3 Rounds

  • 200m Run
  • 5 Air Squats
  • 5 PVC Passes
  • 5 Wall Balls (20#, 10′)

Conditioning

3 Rounds

  • 3:00 AMRAP
    • 200m Run
    • Max Push Jerks (95#)
  • 1:00 Rest
  • 3:00 AMRAP
    • 200m Run
    • Max Power Cleans (95#)
  • 1:00 Rest
  • 3:00 AMRAP
    • 200m Run
    • Max Russian KB Swings (70#)
  • 1:00 Rest

It was programmed to be 15 cal Row, 15 cal AB, and 200m Run in the 3 different rounds, but I took the option to run them all and work on a weakness. Was able to keep a pretty steady pace on the runs, with 55-60 seconds. The push jerk Rx was 135, but it’s much easier to just use one bar, not have to change plates, and that would get heavy real quick when doing it for about 6 minutes total in this workout. I swapped in the power cleans instead of Sumo Deadlift High Pulls too because I I think it’s a stupid movement with way too much risk of back and shoulder injuries. The heavy Russian swings actually felt good other than the tear on my right hand. I was able to get 335 total reps.

IMG_2779

Moving the Bar Again

I was still very sore yesterday, but managed to walk 14 holes of golf before it started raining. I think that helped me loosen up actually. Got a solid 9.5 hours of sleep last night. Was out in the garage before lunch.

Engine Builder – Max Aerobic Power

24 Rounds

  • 30s Row
  • 30s Rest

The goal was to get near a 1:36/500m pace, which I did a few times. My average distance was 155.17 with a range of 157-153, slightly down from 1.5 months ago when I did 20 rounds with a 155.25 average and a range of 156-154. That difference in average only amounts to two total meters though. My distances were:

157-157-156-156-156-154-156-156-
155-155-155-155-153-155-155-155-
154-155-154-155-154-155-155-156m

Went to the 4pm class. It’s been 3.5 weeks since I picked up a barbell and today seemed like a good day to try a few things. Scaled back the weight to keep it light.

Warm-up

  • 3:00 Machine
  • 3 Rounds
    • 10 Russian Kettlebell Swings (44#)
    • 5 MB Cleans (20#)
  • Power Snatch
    • 6×45#
    • 6×75
    • 3×95

Weightlifting

10:00 EMOM

  • 3 Power Snatches (115#)

Felt good to move some weight.

Conditioning

E3M – 6 Rounds

  • 10-15 Push Jerks (95#)
  • 10-15 Toes to Bars
  • 10-15 Hang Power Cleans (95#)
  • 10-15 Handstand Push-ups

The Rx weight was 115 pounds and the notes said Rx+ should add 1 rep to the movements each round. My plan was to stick to 10s, keep the barbell movements unbroken and split up the gymnastics to 2×5 for each movement. I cruised through the first round in under 90 second and then Kinde says, “You guys should do Rx+.” I figured since that round went so well and I had scaled the weight I would give it a try. The first three rounds weren’t too bad, but after 13 got nasty!

After my first clean I went for the quick bounce method and my back did not agree, so I had to take the bar down to the knees on every rep and do a proper hang clean, which is much slower. I split all of the T2B up in 2 sets, 5-5, 6-5, 6-6, 7-6, 7-7, and 8-7. Was a bit surprised those felt so good and I wasn’t wearing my grips. Cleans were all unbroken. For HSPU I think I did 10, 11, 6-6, 5-4-4, 5-5-4, and 5-5-5. I missed the 3 minute clock in the 5th round, after finishing the HSPU I had to go straight to the jerks and split that 8-7, otherwise every other round of jerks was unbroken. I got through the cleans a few seconds before the 18 minutes was up and then finished off my HSPU, which was probably in the 19:00-19:30 range.

75 HSPU is a lot, especially combined with 75 push jerks!