Last night my legs were really tired from the squats. Woke up with my upper body being sore again. Out in the garage before lunch.
Year of the Engine – Time Trial
Started fast for a minute, settled in to 80 RPM, and picked up the pace over the last four minutes. I could average a quicker pace through this whole thing next time. Did 685 cals and 12.99 km, which is 0.05 km better than last month.
Went to the gym at 4pm
- 2:00 Echo Bike (25 cals)
- 3 Rounds
- 10 PVC Passes
- 10 Good Mornings (45#)
- 5 Ring Rows
- 10 Air Squats
- MAX Strict Chin-ups
- 10 DB Bench Press (60#)
- 2:00 Rest
Was planning to do this work before or after class to keep the gains going until I can bench again next week. Decided to do it in place of the 3RM snatch that was programmed. Again, not risking getting hurt before I leave for the wedding in the morning. I got 16-10-8-8-8 for the chin-ups.
- 60 cal Row
- 30 T2B
- 20 Wall Balls (20#, 10′)
- 10 Deadlifts (185#)
- 5 Muscle-ups
- 10 Deadlifts
- 20 Wall Balls
- 30 T2B
- 60 cal Row
I did 10×45# and 5×135# deadlift to warm-up. The workout was 40 calories on the bike, but I did enough of that today, so subbed in the 60 calorie rows. I scaled the deadlifts back from 225# to be cautious. First T2B were done in 3×10, wall balls were 2×10 both times because I was weak sauce after all of those squats yesterday and I needed some air. I did 2×5 on both sets of deadlifts, unbroken muscles, and 6×5 on the second 30 T2B. Finished in 16:16, I think, but it may have been in the 16:40s.
Didn’t sleep well at all and got out of bed around 6am. My back is really tight from 20.2. Went to the gym during the morning 8 and 9am classes to do my own thing, so I could use the 60 pound dumbbells.
- 5:00 Assault Bike (45 cals)
- 3 Sets
- 5 Scap Pull-ups
- 10 DB Bench Presses (30-40-50#)
Strength / Accessory
- MAX Strict Pull-ups
- 10 DB Bench Presses (60#)
- 3:00 Rest
I got 15-12-10-10-10 on the pull-ups, which sets a new PR set! I haven’t maxed out strict pull-ups since 2014 when I did 13. I weighed about 200 pounds back then and I’ve been around 202 lately. The bench started to feel pretty heavy in the last two sets.
E20S – Until Failure
I wrote numbers up to 20 on the board kind of joking and ended up maing it through 17 rounds. My first idea was to do a 5:00 AMRAP, so this was just an extra 40 seconds and made sure I didn’t blow up too early. In round 12 I made the mistake of stopping in the bottom on my second rep. I eventually was able to press out of it, but it ruined me for the rest of the way. I had to do three singles in my last two rounds and barely made it so didn’t attempt the 18th round.
- 10/10 Single Leg Lateral Step-ups (30″)
- 30s/30s Single Leg Standing Balance (70#)
Then I was out in the garage around 11.
Year of the Engine – Polarized
**Endurance pace with 7s sprint @ 8, 16, 24, 32
976 calories and 20.88 km.
Time for some food and a nap.
We had a long work day yesterday so I decided to sleep in, even though my WHOOP recovery has been green 4 days in a row now. Had time to get to the hotel gym around 5:30 today.
DB Bench Press
Year of the Engine – Polarized
28:00 Stationary Bike
** Endurance pace with 7s sprint @ 6, 12, 18, 24
Setting the level to 15 worked pretty well and then I bumped it over 20 for the sprints. Went a total of 9.6 miles.
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.
- 1:00 Assault Bike (24 total cals)
- 15 PVC Passes
- 10 Hand Release Push-ups
- 5 Strict Pull-ups
- 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.
- 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.
- 15 Reverse Hypers (90#)
- 10/10 Lateral Step-ups (30″)
Out in the garage a couple of hours later…
Engine Builder – Interval
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.
Planned to go to class yesterday, but I could still barely straighten my arms and was extremely sore. Doing 10 rounds with 5 muscle-ups each round wouldn’t have been wise. Had a poor night of sleep anyway, so decided a rest day would be smart.
My lats and biceps are still extremely sore today. Went to the 4pm class.
- 1:00 Row (without straps)
- 10 Lateral Raises (5#)
- 10 Front Raises (5#)
- 10 Rotator Cuff (5#)
- 10 Strict Press (5#)
- 100m Row (faster than 2k pace)
- 20s Rest
- 10 Tempo Dumbbell Bench Press (50#, 2s down, 2s up)
- 5:00 Rest
I was thinking a 1:40/500m pace going in, but was able to go much faster than that without a problem. My first round was slower, with the first 100 being 19.6 I think. After that I was getting low 19 or in the 18 second range. The bench press was the hardest part. I finished in 31:30.
More handstand walk practice and feeling better each time. Really starting to push and start out further from the wall. I just need to go for it without the wall there as safety. I’m probably slowing down after a few step as I know the wall is coming up.
My glutes and legs are sore from the the split squats. Went to the 4pm again.
- 30 Double Unders
- 15 PVC Pass Throughs
- 10 Push-ups
- 5 High Pulls (45#)
- 5 High Hang Muscle Snatch (45#)
- 5 Overhead Squats (45#)
- 10 Snatch Balance (45#)
- 10 Power Snatch (45#)
- 3 Power Snatch (95#)
- 3 Power Snatch (125#)
- 1 Power Snatch (135#)
- 1 Power Snatch (145#)
- 1 Power Snatch (155#)
E30S – 10:00
My feet starting catching wide somewhere around rep 8, so today was a good time to work on dropping into a lower power snatch. Was a bit odd and uncomfortable, but I was getting the hang of it by the end.
- 60 Double Unders
- 12 Dumbbell Bench Press (50# DBs)
- 6 Bar Muscle-ups
I broke up the dubs into sets of 20 again, hoping to keep my heart rate down. Bench presses were all unbroken, though after the second round reps 8-12 definitely got slower. I was expecting to jump up and knock out 6 unbroken every round (or at least a few), but then I missed my very first muscle-up. Oh shit! Plan B. I focused on my movement and knocked out two reps. Sets of two was the new goal. Most of those sets were not easy, but I made it without missing again. I could feel the fatigue in my pulling muscles right from the first round. Maybe from the strict toes to bars yesterday or from 20 heavy snatches. Going right after bench press was tough as well. I finished in 14:58.
Had my first protein shake in 5.5 months after I stopped supplements to fix some concerning lab results.
Was awake for over 30 hours with the trip to Bulgaria! We did do a lot of walking around the city to make sure we could stay awake. Got a solid night of sleep though and was in the hotel’s fitness center by 8am.
- 3×20 DB Bench Press (10kg DBs)
- Press machine
- Overhead Press Machine
- 3×15/15 Half Kneeling 1-Arm DB Press (10kg)
- 3×15 Landmine Twists (10kg DBs)
Tried to get in the movements that at least matched up with the program. I was holding two dumbbells trying to simulate the landmine twists. Weird but I felt it in my obliques.
- 200m Run
- 20 push-ups (treadmill)
On the treadmill, which took time to get up to speed and kept turning off while doing push-ups. Finished in 6:26 and did all sets of push-ups unbroken, though the last set got hard.