Lunging Wall Balls

I took a 90 minute nap yesterday and slept over 8 hours last night. Woke up with 98% recovery on WHOOP! I did a session of my PT exercises in the morning. Decided not to eat before going to open gym at 10.

Warm-up

10:00 Echo Bike

Did 120 calories and 3.73 miles.

3 Sets

  • 100/100’ Bottoms Up KB Carry (26#)

I didn’t rest since I was switching arms every down and back.

Accessory

2 Rounds

  • 3:00 Bear Hug Banded March (20#)
  • 3:00 Rest

Today I concentrated on raising my knee high as well as lifting my heel towards me ass at the same time. Got 166 and 174 reps and felt like I was able to keep a consistent pace.

10:00 EMOM (alt)

  • 30s Rower Curls
  • 12 DB Curls (20#)

Damper was set at 10 but maybe should be a lot lower. Glad I decided to go lower than normal with the dumbbbells.

4 Sets

  • 10 Prone DB Fly (25#)
  • 10 Banded Lat Pull Downs (2x double green)

Set mine up on the triangle bar so it was out away from the rig and used a 35# barbell instead of a PVC, which seemed safer and helped stretch the band some. I sat on a blue plate on the white bench.

Conditioning

10:00 AMRAP

  • 20 Barbell Push-ups
  • 30 Reverse Lunge Wall Balls (14#, 10’)

I originally had programmed 15 air squats, 20 dumbbell walking lunges, and 25 push-ups. Last night I made the call that I’m not ready for a lot of air squats yet. Then today at the gym I got the idea to try out the reverse lunge wall balls. Took a round or so to get the hang of the movement, but I really liked it. Using a light medicine ball probable helped. 😉 I did 4×5 on every round of push-ups and 20-10 on the lunge wall balls. Got through 4+20. Felt good to do a metcon where I didn’t have a “cake walk” (essentially rest) movement and was able to get my heart rate up.

Gymnastics

3 Sets

  • 10 Kip Swings

Just small kips, but I wanted to see how it felt. No issue.

Midline

McGill Big 3

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

I’m becoming a master at these! Was a solid two hours at the gym.

I’ll do another round of the PT exercises at some point.

Out of the House

Back still terrible. I thought about getting on the treadmill yesterday and walking for 30-60 minutes but decided to fully rest. I was rolling around in bed much better this morning, but not great as soon as I stood up. Hauled my ass to open gym since I hadn’t been out of the house since Wednesday.

Conditioning

20:00 cal Echo Bike

Felt ok. Did 205 cals.

Accessory

5 Sets

  • 20 Alternating Incline DB Curls (15-25-25-30-30#)
  • 20 Banded Pulldowns (green)

 

My Upper Body is Smoked

Another shitty night of sleep even getting to bed by 11. My entire upper body is sore and tired. So let’s hit it some more! Went to open gym at 10am.

Warm-up

  • 3:00 Echo Bike (34 cals)
  • 8 Reverse Grip Bench Press (45#)
  • 8 Skull Crushers (45#)
  • 8 Reverse Grip Bench Press (115#)
  • 8 Skull Crushers (55#)

Accessory

5 Sets

  • 8 Reverse Grip Bench Press (160#)
  • 8 Skull Crushers (75#)

Why 160 pounds? Well, as I was putting the bar away I realized the left side had a 35-15-10 pound plates instead of 35-10-10. I never even felt the difference when doing my reps! Too bad it wasn’t on my right side, which tends to be the weaker one when I start struggling with a bench press rep.

Conditioning

  • 80 T2B
  • Every break – 4 Burpee Box Get Overs (48/40″)

It’s good to get out of your comfort zone with something that forces big sets every now and again. I decided to try a rep scheme that scared me. The plan was 18+16+14+12+10+10 and I felt good in that first set, even thinking about going for 20 plus. Good thing I decided against it because every set after that was a struggle and I had to rest after the BBGOs. Made it through my plan though and it took 9:14.

Midline

40-30-20

  • Russian Twists (45# plate)
  • Side Plank (seconds each side)

Took me 4:50.

For The Girls

3 Sets

  • Dumbbell Curl 21s (30#)

A lot of cheater reps! My upper body is so blown up from the last three days.

I’m not doing a Year of the Engine workout again. My body needs a break.

Back Acting Up Again

Last night my quads and traps were feeling sore. I also felt a little something off on the right side of my low back, which is opposite where I always have my issues. This morning I could feel some pinches in the normal spot, especially when I put my left leg in certain positions. WTF! It’s not nearly as bad as it felt last week though. Went to open gym at 10am.

Warm-up

3 Sets

  • 8 cal Echo Bike
  • 15 Reverse Hypers (50#)

I also did 5 strict pull-ups.

Accessory

5 Sets

  • 5 Weighted Pull-ups (30#)
  • 10/10 Kroc Rows (53# KB)

Conditioning

  • 3 Rounds
    • 10 Strict HSPU
    • 20 MB Walking Lunges (20#)
  • 3 Rounds
    • 10 MB Crossover Push-ups
    • 20 Wall Balls (20#, 10’)

The first part was originally going to be 20 box jumps, but after 20.4 and with how my back was feeling I changed to lunges. I knew I would do the first set of handstand push-ups unbroken, but wasn’t sure how the other sets would go. I flew through that first 10 faster than I’ve ever done them and I made all three sets unbroken. The crossover push-ups were nasty with all of the shoulders in this little workout. Wall balls were burning, but I kept them unbroken. Finished in 8:21.

Midline

6:00 EMOM

  • 15 Hollow Rocks
  • 10 V-ups

Planned this to be 5 minutes, but decided to do an extra round.

For the Girls

3 Sets

  • Dumbbell Curl 21s (30#)

Not the prettiest reps, but happy to hit the weight I was doing several months ago when we did them every week.

I chilled at home, mowed the lawn, and was out in the garage just after 3pm.

Year of the Engine – Polarized

38:00 Airdyne

** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36.

Got 1,045 calories and 22.14 km.

Without the Push-up

Feeling pretty good this morning. Open gym at noon.

Warm-up

  • 3 Sets
    • 12 cal Assault Bike
    • 10 Reverse Hyper (90#)
  • Bench Press
    • 10×45#
    • 5×95

Conditioning

20:00 AMRAP

  • 20 Bench Press (115#)
  • 20 No Push-up Burpees
  • 20 Box Jumps (24″)

I wrote this one with 200 meter runs, but it started raining out right before we started, so I substituted the burpees.  The no push-up variation was so they wouldn’t interfere with the benching. I had no idea how to pace out the bench press. I felt good in the first set so did 11-9. Felt a lot different in round two so I did 7-7-6 for five rounds and then I was able to get 11-9 at the end to score 6+20. Was 140 reps on the bench press. Felt really good on the burpees and box jumps, so it seems like the conditioning work is paying off.

Accessory

3 Sets

  • 50/50m Single Arm OH Carry (53#)
  • 1:00/1:00 Single Leg Stand (70#)

After each single leg stand I was really feeling off-balance. Must have been from standing so long with the weight on one side of the body

3 Sets

  • Dumbbell Curl 21s (30#)
  • 30 Side Plank Jumps
  • 20 Weighted V-ups (20# DB)
  • 10 Supermen (3s pause)

Haven’t done weighted v-ups in a long time. Forgot how hard they get.

Out in the garage in the evening.

Engine Builder – Max Aerobic Power

20 Rounds

  • 45s Row
  • 15s Rest

I had 18 rounds of this about a month ago and starting at just under 1:48 was too fast that day where my average pace ended up being 1:49.9. Today my plan was to start at 1:49. I felt much better and could have gone even faster. 207-208 meters every round.

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Running Still Sucks

I’m still a little sore today. Out in the garage before lunch.

Engine Builder – Max Aerobic Power

18 Rounds

  • 1:00 Row
  • 30s Rest

Goal was 1:46/500m, which I held. Got 283 or 284 meters every time. Probably could have gone a little harder.

Went to the 4pm class.

Warm-up

  • 5:00 Assault Bike (3km)
  • Front Rack Stretch
  • 10 Pause Squats (45#)
  • 5 C&J (45#)
  • 5 C&J (95#)

Conditioning

6 Rounds

  • 400m Run
  • 10 C&J (95#)

This was programmed as 10-8-6-4-2 with increasing weights (pick your own loads) and then max out with any remaining time. Or there was an option to stick to sets of 10, which was up my alley because of my back issues. I ran the true 400m route today since I was scaling the weight and need the running work. I did 2×5 on the C&J for five rounds and finished with 10 unbroken. Took me in 17:27. I still am no good at running, but maybe I was tired from the rowing. Sounds like a good excuse. 😉

Midline

4 Sets

  • 10 Barbell Sit-Ups (45#)
  • 15 Barbell Reverse Sit-Ups (45#)
  • 20 Russian Twists (53#)
  • 30s Rest

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)
  • 10/10 Single Leg Hip Thrusts (30#)

 

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.