Pull-up Comfort Zone

I rested yesterday after coming back from the quick trip up north. Knowing it would be cold today and I wouldn’t golf was really the deciding factor. I did something to my wrist last week and have no idea when. My guess is one of the overhead barbell workouts after not having done anything like that in a month. It’s a little painful if I try to bend it too far either way. Out in the garage before lunch.

Engine Builder – Interval

5 Rounds

  • 2:30 Row
  • 30s Rest

Thought about a 1:50 pace, but settled on 1:48 after looking at previous workouts. Got exactly 695 meters each time.

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Went to the 4pm class.

Warm-up

  • 2:00 Airdyne AD2
  • 2 Rounds
    • 20s PVC Pass Thrus
    • 10s Rest
    • 20s Air Squats
    • 10s Rest
    • Jumping Jacks
    • 10s Rest
    • Bottom Squat Hold
    • 10s Rest
  • 2 Rounds
    • 5 Good Mornings (PVC)
    • 20/20s World’s Greatest Stretch
    • 6 Plyo Lunges

Strength

Back Squat

  • 10×35#
  • 10×65
  • 5×85
  • 5×105
  • 5×125
  • 20×145

I jumped in with Brandi and Ashley since I wasn’t going heavy. I haven’t had a bar on my back in over a month. Still not easy doing 20 reps even at a light weight though. Hard to believe I did 20×285 before!

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 15 Wall Balls (20#, 10′)
  • 30 Double Unders
  • 15 Pull-ups

We did this exactly four weeks ago and I scored 5+30 doing 3×5 pull-ups. My notes say I had to go slower than normal on the wall balls because it was only a couple of days after the last minor back tweak. I decided to try 8-7 on the pull-ups today to push my comfort zone like I was talking in a post last week. Just before starting I got an idea to start with kipping instead of butterfly, but they were so slow and my pull felt weak. I switched to butterfly after the first (or maybe second) round. Was able to do every round of pull-ups 8-7 as I hoped. Wall balls were unbroken and I missed in almost every set of dubs. I think it’s time for a new cable on my rope because the coating is wearing off in several places and it’s getting some permanent bends. My score was much better today, getting 5+82, so I only had 8 pull-ups left to finish the 6th round.

Update: I actually had a spare cable for my rope in the garage, so it’s already replaced!

Proper Pacing

My neck and shoulders are pretty sore from yesterday, but I’m also sore in my lower body. Didn’t have time for the Engine Builder workout early in the day, so it’s a late one today. Rushed to cut the lawn before the gym due to a chance of rain rolling in and rain most of the day tomorrow. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:00 Assault Bike (24 total cals)
  • 15 PVC Passes
  • 10 Hand Release Push-ups
  • 5 Strict Pull-ups

Conditioning

25:00 AMRAP

  • 20 cal Assault Bike
  • 10 DB Bench Press (50#)
  • 50 Double Unders
  • 15 Pull-Ups
  • 1:30 Rest

We were supposed to use our slowest time for the whiteboard so it’s key to pace properly. My round times were 2:50, 3:03, 2:56, 3:02, and 3:02. Happy with the consistency, only ranging 13 seconds. I had 10 reps left in 6th round, so finished 5+85. Missed too many dubs or I might have been able to finish. I wore gymnastics grips, did 3×5 pull-ups every round, and didn’t let myself rest much between sets. Should have tried 8-7 because they’ve been feeling really good and it’s time to take a chance. I was around 72 RPM on the bike.

Accessory

10-9-8-7-6-5-4-3-2-1

  • Kroc Rows (50#, each arm)

Cruised through these pretty quickly. Already had a 50 pound dumbbell out from the metcon so that’s what I used. I stayed after to do some posterior chain work.

3 Sets

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

Out in the garage a couple of hours later…

Engine Builder – Interval

8 Rounds

  • 500m Row
  • 30s Rest

A couple of weeks ago for 8x 1:30/0:30 I did a 1:49/500m pace and thought I could have gone faster. With the slightly longer time domain my goal was that same pace, especially so late in the day after a tough workout. I wasn’t excited to get started, but I ended up feeling great! After four rounds I knew I could pick up the pace. My splits were 1:48.9, 1:48.7, 1:48.8, 1:48.9, 1:48.5, 1:48.2, 1:47.9, and 1:47.3.

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Jump, Jump

I woke up sore in many different areas!! Went to open gym at noon.

Warm-up

5:00 Assault Bike

Just a casual 2.7km.

Strength

Bench Press

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×200
  • 8×210

Warming up the weights were feeling really heavy, until 200, which felt really good. The 210 is 5# more than the last time, so I was thinking it was a PR. I was wrong because I’ve done 8×225 when I was approaching a 300 pound max.

Conditioning

10:00 EMOM

  • 25 DU
  • AMRAP Burpee Box Jumps (24/20″, facing the box)

I was missing once or twice per set on rounds 2-7. Started out with 8 burpee box jumps, then a 5, a bunch of 6s, and was able to speed up in the last few rounds. I found a nice step sequence for going into and out of the burpees. Ended up with 68 total burpee box jumps. I could really feel my engine work kick in over the second half of this workout. Probably should have pushed a bit harder in the first half, but I really thought this was going to be more miserable.

Midline

3 Sets

  • 10/10 Wood Choppers (30# MB)
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 30s Hollow Hold

I will not be using a slam ball again for wood choppers; too awkward with the moving load inside of the ball. This was tougher than expected. Took me 9:20.

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)

Planned to go 30-30-25, but decided to go for it.

Engine Builder – Endurance

36:00 Airdyne

I was not looking forward to this, but dragged myself out to the garage at 6pm. Ideally I’d like to get back to the 75 RPM pace I had been using up through 32 minutes, but the 34 and today were not up to par. Today’s average was probably 70 RPM. I got 917 calories and 12.65 miles. Just for comparison I had 924 calories on the 32 minute endurance ride.

I might golf tomorrow if the weather is decent, otherwise it’ll be a complete rest day.

Kind of Like Murph

Set my alarm and got up to get to the 9am class.

Warm-up

  • 400m Run
  • Dynamic stretching

Conditioning

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run
  • 300 Sit-Ups
  • 200 Double Unders
  • 100 Pull-Ups
  • 1 Mile Run

Paired up with TJ. Tom was the odd man out, so he joined us and worked at the same time as me. We decided to go through this like a chipper and thankfully even the runs were able to be split up. We did 200 meter runs, sets of 5s for pull-ups and push-ups, and 15s for air squats. Then we did sets of 15 sit-ups most of the way with 2 or 3 sets of 10s. Dubs were sets of 25 (no misses for me) and 5s for pull-ups again. I was able to get through ever set of pull-ups in both rounds doing butterflies and I did wear grips. There was a 35 minute time cap, which we hit right around the end of the sit-ups. We decided to finish and it took about 45 minutes.

After cleaning up the last of the tree branches and running a bunch of errands throughout the day, I hopped on the rower. With the long workout this morning I decided to put off the week 9 endurance piece on the Airdyne until tomorrow.

Warm-up

5 Rounds

  • 30s Row
  • 30s Rest

Increase the pace each interval. Ended up with 131, 137, 143, 150, and 158 meters.

Engine Builder – Anaerobic

8 Rounds

  • 30s Row
  • 2:30 Rest

Going to stop paying attention to the calories for such short intervals like this. There just isn’t enough variance at a high pace like this. So my goal pace shifts from > 2,200 cal/hr to < 1:25/500m. I went 178, 178, 179, 181, 181, 181, 181, and 182 meters. This was 33 overall meters more than a month ago and 56 better than two months ago. Today’s first interval matched my best distance from last time. I think the warm-up definitely helped. There was still a bit of warm-up up at that high pace as you can see from the first four intervals.

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All The Scaling

Can still feel that back tweak there. Was out in the garage before lunch.

Engine Builder – Interval

8 Rounds

  • 1:30 Row
  • 30s Rest

I was really struggling to figure out a goal pace for this. In the last two months I have plenty of different samples, but the work:rest ratios are all a bit different. Going in I was set on 1:50/500m, but was doing 1:49 in the first interval so I stuck with it. Could have gone faster. My meters were 413-413-413-414-413-414-414-413, so another consistent one.

Went to the gym at 4pm.

Warm-up

2 Rounds

  • 1:00 Bike
  • 10 RDL (45#)
  • 30 Jump Ropes

Accessory

3 Sets

  • Dumbbell Curl – 21s (30-25-25#)
  • 10 GHR (red band)
  • 1:00/1:00 Single Leg Stand (62# KB)

I did this instead of 5×5 deadlifts. First 2 sets I was holding the KB in the wrong hand and it was an awkward stance. In addition to the red band, I’m pushing off the pads a bit with my hands so I don’t put stress on my back.

Conditioning

5 Rounds

  • 50 DU
  • 8 Pull-ups
  • 8 T2B
  • 5 Box Jumps (36″)
  • 50’ Farmer Carry (53# KBs)
  • 1:00 Rest

I think I got 2 sets of dubs unbroken and missed 3x in one of the sets! Scaled 8 muscle-ups down to the 8+8 and was able to do each movement unbroken, wearing grips. The bar I was using was a tad too low for me, so I actually had to spread my legs in my kip which felt really weird. Instead of doing 5 muscle cleans (155#) I figured the high box jumps would still get me working on leg drive and hip extension. Cruised through this one in 12:55.

Slow Down the Wall Balls

Quick trip out to the garage before lunch.

Engine Builder – Interval

2 Rounds

  • 7:00 Airdyne
  • 1:00 Rest

Very similar to the 7-5-3-1 work yesterday. Wasn’t feeling 82-83 RPM today though and it ended up being around 80-81. Did 237-239 cals and exactly 2.81 miles both intervals.

Went to the 4pm class.

Warm-up

2 Rounds

  • 200m Run
  • 10 Air Squats
  • 10 PVC Passes
  • 10 Behind the Neck, Snatch Grip Sotts Press (PVC)

Accessory

4 Sets

  • 12/12 Single Leg Hip Thrusts
  • 25 Banded Pull Throughs (green)
  • Dumbbell Curls – 21s (25#)

Did this instead of OHS because of my back. Still doing the A version of the 21s.

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 15 Wall Balls (20#, 10′)
  • 30 Double Unders
  • 15 Pull-Ups

Missed a DU or two in almost every round. Had to go slower than normal on the wall balls due to my back, which I could feel on the jumping and the wall balls. I did 3×5 on every round of pull-ups. Got through 5+30.

Accessory #2

5 Rounds

  • 10 DB Lunges (35# DBs)
  • 20 Sit-ups

Took about 6 minutes.

Row & Row

Even though I was up late watching the games last night I got up and went in for 9am. Good crowd this morning.

Warm-up

Line Drills

Conditioning

Team of 3

  • Accumulate 6,000m Row
  • Rotate every minute. After getting off the rower:
    • 15 Burpees
    • 50 Double Unders

Teamed up with Tom and TJ. I started and averaged about 1:48/500m throughout, feeling good on the rower. I got through my 9th row and Tom finished off the 6,000, but I finished that round of burpees and my double unders at 25:41. I kept a nice steady pace on the burpees, but missed quite a bit on the double unders. Ended up getting 20-25 seconds of rest each round. Our team averaged just over 230 meters per turn.

Reminded me a lot of two workouts we did last year with these movements:

I’m beginning to think this is my triplet!

Started feeling some soreness in my hamstrings after sitting at home.

After lunch I did more rowing.

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Didn’t bother to warm-up. My distances were 113-114-112-113-115-114-115-113-115-115 meters. I was under 1:30/500m by the third pull and kept it at about 1:27. My average pace for the workout was 1:27.7, which is also the pace when getting 114 meters. Recovered really well between intervals, so probably should have gone harder.