Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.
Year of the Engine – Polarized
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36
The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.
Went to the gym for the 4pm class.
- Bottom Squat Hold
- Dead Hang
- 3 Sets
- 15 Reverse Hyper (50#)
- Hip Stretch
- 2:00 Row (530m)
- 2 Rounds
- 10 PVC Passes
- World’s Greatest Stretch
- 10 Air Squats
- Front Rack Stretch
- 5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
- 10/10 Single Leg Glute Bridges
I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.
“Hanging Chief” – 5 Cycles
- 3:00 AMRAP
- 3 Hang Power Cleans (135#)
- 6 Push-ups
- 9 Air Squats
- 1:00 Rest
**Restart each cycle from the beginning of the AMRAP
When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!
I felt rough after getting home last night but pretty good this morning. Made it for the 9am class on slick roads.
Hang from rings and do a burpee every time the song says “Thunder.” My hands didn’t really want to hang but the rings are easier than the bar. Those couple long hangs were rough.
39:00 AMRAP (w/ partner)
- E3M (starting at 3:00) both run 3x down and back (~360′ total)
- 200 Sit-ups
- 50 Burpees
- 100 cal Row
- 100 Wall Balls (20#, 10′)
Partnered up with Weston. There ends up being 12 sets of running. We did 10 sit-ups at a time except for the beginning of round two where we started with a set of 20. Burpees were 5 at a time, row broken into 25 cals, and first round of wall balls was 25 at a time. I was on the wall balls at the end and held on for 33 reps, so we needed about two more minutes (not counting run time) to finish.
That was a good burner and work/rest split.
In the afternoon I jumped on the Airdyne (AD2) for 20 minutes, going 6.96 miles, which was exactly 500 calories. I could feel some fatigue in my legs.
Back to work yesterday and it was a rest day. My lats and biceps are sore. Went to the 4pm class.
- 3 Rounds
- 1:30 Row (1:00 moderate / :30 recover)
- 10 DB Sumo DL (30# DBs)
- 20s DB Front Rack Hold (30# DBs)
- 10 Up Downs
- 20s Dead Hang
- 9 DB Deficit Push-ups
- 9 Ring Rows
- 7 DB Up Downs (30# & 40# DBs)
- 7 Jumping Negative Pull-ups
- 5 DB Burpees (30# & 40# DBs)
- 5 Strict Pull-ups
- 250m Row
- 10 DB Burpees (30# DB & 40# DB)
- 5 Strict Pull-ups
The Rx was 35#, but we only have one dumbbell that weight. Tried out kettlebells but that was no bueno. Settled on using a 30# and a 40#, then just swapped hands every round. Worked out well actually and as a bonus got in some unilateral movement. I started off in the low 1:50/500m on the rower and then settled in at 1:55-1:57 the rest of the way. Did all singles on the bar so I didn’t have to waste energy on the negative or take long breaks between doubles or triples. Finished in 21:10.
Spent a lot of the day on my feet walking at a big community garage sale, walking 9 holes of golf, and mowing the lawn. The iOS Health app said I went 7.2 miles so I figured I could skip my run this week. I did get out in the garage before 7pm though.
Active Life – Bulletproof Shoulders 9
- 200m Ski Erg (medium pace with damper on 3)
- 20s Supinated Grip Bar Hang
- 10/10 Single Arm Suitcase Deadlift (53#)
- 10 Push-up Shoulder Taps
Got through 6 rounds plus 180 meters.
Slight headache last night again after pushing hard in the day’s workout. This has happened several times lately. Maybe I’m not hydrating enough.
Active Life – Shoulder Abduction 11
**Accumulate 3:00 Pronated Bar Hang
Doing some overhead carries tomorrow, so I decided to jump ahead and add this one in today. I was out in the garage around 11:30 and then hit the road.
Went 3.85 miles in 41:00, with a short rest in the middle when I ran into some friends. Good day to practice my breathing, which I seemed to fall into naturally as soon as I took off. Felt like I had a better pace, but that’s fine on a recovery day.
Went to the 4pm class.
Active Life – Shoulder Abduction 5 & 6
- 10 Knee Supported Shoulder External Rotation (5#, alternate sides each set)
- 30s Supinated Bar Hang
- 1:00 Assault Bike
- 20 Air Squats
- 1:00 Assault Bike
- 5/5/5/5 World’s Greatest Stretch
- 1:00 Assault Bike
- 10 Front Squats (barbell)
Holy shit my squat is weak. I could barely stand it up so I stuck with 105 for a final rep. I put on my belt for the last one, which helped my midline and did feel better. I can power clean that shit all day long, but can barely stand it up now.
- 30-24-18 Pull-ups
- 100-75-50 Air Squats
After the swings and T2B felt okay yesterday I figured I’d give regular kipping pull-ups a try today. Wasn’t going to do butterfly and put all that strain on my shoulder though. The last time I did pull-ups was on April 1st, so over 4 months ago! It had been so long when I pulled out my grips I remembered I hadn’t been able to completely break them in.
The reps are a 2x scale from the Rx of 15-12-9 muscle-ups. Maybe doing pull-ups when there are 72 reps wasn’t such a good idea, but I’ll find out how the shoulder feels over the next few days. Going in I thought it would be a good goal to be able to do three even sets each round and surprisingly I was able to do the 3×10, 3×8, and 3×6 without any trouble. My air squats were slow but controlled and I kept moving through each set. Finished in 13:06.
After class I jumped up and did a bar muscle-up, which felt fine too. Something is still going on in my shoulder, but if I can do movements without pain I’ll try.
Walked 18 holes yesterday and went to the 4pm class today.
Active Life – Shoulder Abduction 2
Accumulate 2:00 Pronated Bar Hang
- 15 Push-ups
- 10 Shoulder Rolls (PVC)
- 20 Calorie Row
Bench Press (5×1)
A long way from my 290 max.
21:00 EMOM (alt)
- 15 Calorie Row
- 10 Bench Press (155#)
- 15 Kettlebell Swings (70#)
I’ve been feeling good on the rower, so I said the hell with it and went for it, doing 2,000 cal/hr for the first two rounds, finishing each in about 28 seconds. I was able to do the bench press unbroken for those two rounds too. Then I started to crash and burn! I think I did 1,600+ for a round or two and then tried to keep it over 1,200. Did 6-4 on the 3rd set of bench and then the final 4 rounds were a struggle to finish in the minute by doing 4-3-3 and almost failing on the last 2 rounds. Especially not being able to start on time because the rows were taking longer and I needed a few breaths. My hands were so fucking sweaty I even had to put the KB down and scaled back the reps to 12 with 7-5 for the final 3 rounds.
What a fucking disaster! I found my limit on the rower for an EMOM like this though. I think it would have been a much different story if I had just gone out at 1,600-1,700 cal/hr.
Walked 400 meters to cool down a bit.