All Legs and Buns

Wasn’t sure how my back would feel after yesterday, since lifts from the hang are tougher on it. Feeling good today though. Out in the garage during lunch.

Year of the Engine – Interval

10 Rounds

  • 1:15 Row
  • 1:15 Rest

Set a goal of 1:38/500m, thinking it might be a little aggressive. It was good though; not easy, but enough of a challenge that I had to push the last half of the workout to stay on pace. Got exactly 383 meters every round.

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Went to the 4pm class.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (45#)
    • 10 Jumping Jacks
    • 10 Russian KBS (44#)
  • Deadlift
    • 10×45#
    • 5×95
    • 5×135

Strength

E4M – 4 Sets

  • 25 cal Echo Bike
  • 5 Deadlifts (155-205-205-235#)

After doing the first bike in about a minute I realized there was no reason to go so hard with what was coming up.

Conditioning

  • EMOM – 5 Wall Balls (20#, 10′)
  • 100 Front Rack Lunges (95#)

I did 15-12-11-12-10-10-10-12-8. Early on I got messed up thinking the clock was counting down, so I think I dropped the bar for a quick rest in the first three rounds and definitely should not have. I think after 2 rounds I made a goal to get to 50 through 4 rounds and then finish out with sets of 10s. With only one round to go, I pushed it a little for that set of 12 so I’d had fewer to finish. Took me 8:30 and I was getting ass cramps shortly after.

T2B to Plan

My quads are still sore and my back is a little tight from yesterday. Out in the garage at 11 to get on the bike while watching a company townhall. Figured I might as well use the time to do something while I was listening.

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Year of the Engine – Polarized

36:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25, 30

I missed out on both of the 33 minute polarized workouts due to the FireWod substitutions last week while on vacation. This was the first time doing six sprints. It completes week 8 of the Polarization phase and week 20 overall.

I racked up 1,042 calories and 21.5 km. That felt really good after not using the Airdyne in over 2 weeks. Went to the 4pm class.

Warm-up

3 Rounds

  • 20 Double Unders
  • 10 Good Mornings (45#)
  • 10 Walking Lunges
  • 4 Inch Worms

Strength

Deadlift

  • 10×45#
  • 5×125
  • 5×155
  • 5×185
  • 5×215
  • 5×245
  • 5×265
  • 5×285
  • 5×310

Used a neutral grip throughout and no belt. Felt ok. Not used to lifting weight like this.

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 15 Wall Balls (20#, 10′)
  • 30 Double Unders
  • 15 Toes to Bars

I’ve done something similar twice before on this programming, but with pull-ups instead of T2B. Some people said they’ve done it with T2B, so I must not have gone on those days. I was close to 6 rounds on my last attempt with the pull-ups, so I was hoping to get in that ballpark. I hadn’t done a double under in about 6 weeks, since the calf injury, so this was going to be a test. My goals were to limit misses with the rope and do 8-7 T2B each round, which I knew would be the big challenge. Would have liked fewer misses with the rope, but I’ll take it after such a long break. It was a success on the bar and I’m loving the Bear KompleX Black Diamond grips, which I haven’t even had to chalk up yet! Got through 5 rounds, dubs, wall balls, and dubs for 5+75.

Volunteer Burpees

My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.

Year of the Engine – Interval

15 Rounds

  • 45s Row
  • 45s Rest

Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.

Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

2 Rounds

  • 15 Air Squats
  • 10 cal Row
  • 10 Wall Balls (20#, 10′)
  • 5 Good mornings (45#)

Strength & Midline

Deadlift

  • 10×35#
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 10×215

Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…

4 Sets

  • 1:00 Weighted Plank (45#)

These felt really easy.

Conditioning

15:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 15 Burpees
  • 5 Bench Press (185#)
  • 1 Legless Rope Climb (13′)

I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.

Strict EMOM

I’m still sore from Barbara. Could feel some tightness in my low back this morning that seemed to be from the reverse hypers I did yesterday. Before lunch I got on the rower in the garage.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

To improve on a month ago my goal was a pace of 1:35/500m, which I beat without a problem. My splits were 1:15.9, 1:15.5, 1:15.3, 1:15.2, and 1:15.0. It always feels good to get negative splits and I was able to recover really well in the five minutes, which probably means I should be pushing harder for this type of workout. Supposed to go at 90-95%, but it’s hard to know what that is exactly, so maybe I’m my recovery is just improving. Averaged 1:34.2 and was 14 seconds faster overall than a month ago.

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Went to the 4pm class, which was a small one today.

Warm-up

  • 5:00 on a machine
  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
  • 2 Rounds
    • 5 Inchworms
    • 10 PVC Passes

Gymnastics Strength

10:00 EMOM

  • 5 Strict C2B Pull-ups
  • 5 Strict Ring Dips

Was programmed as 5 muscle-ups (same as last week), but my right shoulder is still bothering me, so I’m not doing those any time soon. Did strict pull-ups last week in this format, so tried chest to bars today. I did 3-2 for the first three rounds of pull-ups, but then did singles for the rest of the way. Dips were all unbroken.

Conditioning

5 Rounds

  • 10 Deadlifts (155#)
  • 20 Wall Ball (20#, 10′)

Knew I wasn’t trying the Rx 225. Thought about 185, but settled on 155 and figured I’d just be faster. Warmed up with 10×45, 5×95, and 5×125. My hamstrings started to feel tight in the 3rd set of deadlifts, but overall I felt good in this one, going unbroken on everything. Finished in 6:23.

Accessory

3 Sets

  • Dumbbell Curl 21s (25#)
  • 1:00/1:00 Single Leg Stand

Did the T Nation A version again for 21s. I could really feel the stands in my glutes after doing those deadlifts.

Get Out Front

On the rower by 8am with no warm-up. 🤷‍♂️

Engine Builder – Anaerobic

5 Rounds

  • 400m Row (high intensity)
  • 5:00 Rest

Was thinking maybe 1:40/500m before I started, but I quickly felt that was too slow. Results were:

  • 1:18.8 – 34 cals
  • 1:18.5 – 34 cals
  • 1:18.2 – 34 cals
  • 1:17.9 – 34 cals
  • 1:17.5 – 34 cals

Looking at some other’s results on BTWB I probably should have gone harder. It’ll take me some time to get the feel for my different rowing paces. I haven’t done this stuff in a couple of years.

 

Went to the 4pm class.

Warm-up

  • 10 Shoulder Rolls (PVC)
  • 10 Overhead Squats (PVC)
  • 10 Snatch Balance (PVC)
  • 5 High Hang Snatch (PVC)
  • 5 Hang Snatch (PVC)
  • 5 Snatch (PVC)

That got me warmed up!

Weightlifting

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

  • 45#
  • 75
  • 95
  • 115
  • 5 Sets 135

Wore my lifting shoes for the first time in two years. It was programmed for the working sets to be at 75% and if I go off my lift from a couple of weeks ago that would be 145. My right shoulder is feeling a little weird though so I stayed lighter and tried to work on a few things like a wider beginning stance and my speed. Started feeling snappy a few sets in to the 135.

In one of the sets I somehow hit my nose on the way back down. That was a first! Good thing it was a bar without center knurling.

Conditioning

15:00 AMRAP

  • 9 Deadlifts (155#)
  • 12 Hand Release Push-ups
  • 15 Sit-ups

I knew this one would be quick with no real reason to rest other than in the push-ups, so I started off hot out of the gate. It’s fun to do that from time to time and see how many people will follow along. 🙂 Deadlifts were all unbroken. I went 7-5 every round of push-ups and they slowed down but I never hit failure. Sit-ups felt fine the whole way. That’s another 180 reps today after doing 200 on Saturday! I got through 12 rounds the deadlifts and 2 push-ups.

Skill

Worked on handstand walking after class for about 15 minutes. Got a few good attempts in, but was really working to keep my legs together plus get the forward lean going.

Steaming

I started getting a headache on Monday night and still had a bit of it when I woke up on Tuesday. This seems to be happening now that I’m pushing myself harder in workouts. My body definitely told me it was a rest day yesterday, though I did get exercise clearing snow several times throughout the day.

Today I decided to stay home and do a garage workout instead of being out on the roads. We got a lot of snow.

Warm-up

3 Rounds

  • 200m Ski Erg
  • 10 Good Mornings (45#)
  • 5 Inchworms

Strength

Deadlift (Build to Workout Weight)

  • 10×45#
  • 10×135
  • 6×185
  • 3×225
  • 3×255

Conditioning

5 Rounds

  • 3 Deadlifts (275#)
  • 15 Thrusters (45#)
  • 12 Bar-facing Burpees

Came up with this based on the gym’s programmed workout which is an alternating EMOM of 3 heavy (athlete choice) deadlifts, 20 wall balls, and a 200m run (or 50 seconds of shuttle runs). Figured I’d get rid of the extra resting by making it a straight 5 rounds. No place for wall balls in the garage so empty bar thrusters sounded like a good swap. Obviously not running in the garage and wanted to get in more bar-facing burpees before the Open anyway.

I didn’t wear a belt in the warm-ups or the workout because it would get in the way for the burpees. Had thought about doing 315 when I first saw the gym’s workout, which probably would have been fine in the EMOM, but glad I cut back for this. I was resting too much before picking up the deadlift each time. Thrusters were at a controlled pace each round because the burpees were really jacking my heart rate. Was able to stick to my burpee technique and keep a pretty good pace every round on them. Finished in 11:01.

 

Accessory

DB Curl 21s

Remembered to stick to 7 reps for each part today. Did two sets with 15s and a set with 20s.

Skill

3:00 AMRAP

  • Double Unders

Started with 83 unbroken and had one or two other decent sets, but too many misses. Ended up with 253.

155 Grace

I’m feeling good after yesterday. Weather is warming up too. Went to the 4pm class.

Warm-up

4:00 AMRAP

  • 20 Jumping Jacks
  • 20s Dual KB Hollow Flutter Kicks (26#)
  • 5 Dual KB Deadlift (26#)
  • 5 Dual KB Hang Clean (26#)

Weightlifting

Tabata Mashup

  • Clean Deadlift
  • Elbow Punches
  • 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

  • 95#
  • 115
  • 135
  • 155
  • 175

I guess nothing said they had to be touch-n-go reps, but I wanted to save it for the workout.

Conditioning

“Grace”

  • 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!

Skill

Practiced handstand walking for a little bit, but wasn’t feeling the greatest being upside down.

Conditioning 2

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.

4 Sets

  • 500m Row
  • 1:00 Rest

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.

  • 1:32.4
  • 1:53.8
  • 1:53.0
  • 1:50.9

Have I mentioned how much I love having this rower? 🙂