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.

Brutal Twos

On Friday I woke up early to beat the heat and teed off by 8am, walking 18 holes. Yesterday I drove back to Saginaw. When I got home the heat index was 96 and rising! Due to the heat and I don’t really take many true rest days in the summer (I walk 5-6 miles on the golf course of my “rest” days) I decided not to exercise. WHOOP said I still wasn’t recovered this morning and I didn’t get enough. Went to open gym at 10am.

No B.S. Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 3x5x235
  • 12×215 (MAX)

Nice to have a spotter for a true max rep set. Beat my previous best, which was 9.

Conditioning

3 Cycles – E3M (2:00 cap on each section)

  1. 5 Rounds
    • 2 Strict Pull-ups
    • 4 Hand Release Push-ups
    • 6 Lunges
  2. 15/10 cal Echo Bike + 30 Wall Balls (20#, 10′)
  3. AMRAP Burpee Box Get Overs (48/40″)

On the 3rd cycle, I got the final lunge done just after the 2:00 buzzer rang. The bike and wall ball combo was the worst. I had a good pace on the first round of bike, but after that cruised. Was able to do 30 unbroken wall balls for the first two, but couldn’t hold on and only managed 12-13 for the 3rd round. I did 15-13-14 burpee box get overs. Pretty brutal workout with the humidity.

After mowing the lawn in the evening (still 80+ out) and having a low WHOOP score for 2 days I decided not to do rowing intervals.

9am Rush

Went to see Spiderman last night so wasn’t in bed until after midnight. Woke up at 8am without an alarm so didn’t have much time for any morning routine in order to make it to the 9am class. Made sure to have a cup of coffee though.

Busiest I’ve seen the gym except for Murph. There seemed to be a lot of people for the 8am and we had about 24 for 9am.

Warm-up

Various line drills outside including toe walk, heel walk, jog, high knees, butt kicks, zombie walk, skaters, power skips, carioca, etc.

Conditioning

35:00 AMRAP (w/ partner)

  • 20 Wall Balls (20#, 10′)
  • 25 Box Jumps (20″)
  • 10 Wall Balls
  • 25 Box Jumps
  • 50 Russian KBS (53#)
  • 10 Wall Balls
  • 25 Box Jumps
  • 50 Russian KBS
  • 75 Front Squats (45#)
  • 10 Wall Balls
  • 25 Box Jumps
  • 50 Russian KBS
  • 75 Front Squats
  • 100 cals Echo Bike

I worked with Alec and we didn’t try to split things up evenly because these were some weird rep counts to try that. For example we never split up the wall balls, even doing the two sets of 10 at the beginning as a set of 20. I was thinking about doing step-ups with my calf, but it felt good and I made it through all of the jumps. Nice that they were only 20 inches today. He was doing American swings, so I tried to do more of the swings each set. The front squats were probably the hardest part of this workout. We got through a full round and all the way to the last set of box jumps where I got one right before time expired.

Another very sweaty one. Plenty of rest to be able to go when it was your turn. Really fried the low back, so I’m glad I did Russian swings.

Mowed the lawn and washed the truck throughout the day. Jumped on the rower after 6:30.

Year of the Engine – Interval

20 Rounds

  • 15s Row
  • 45s Rest

I thought it would be nice to average a pace under 1:30/500m, but wasn’t sure how my explosive power would fade, because it’s important for such a short duration.

The minimum time you can set for an interval on the PM3 is 20 seconds, so I set it for 0:20/0:40 and stopped with 5 seconds left. My average pace was under 1:28/500m and I was getting about 90 meters.

Keep in mind the data below is for 20 second intervals with no pulls for the last 5 seconds and the carryover meters.

Riding the Echo

Got some decent sleep last night after being exhausted and woke up with a WHOOP recovery score of 70%. I was out in the garage just after 12.

Year of the Engine – Polarized

27:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24

I got 774 cals and 16.06 km

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)
  • Hanging Shoulder Stretch

5:00 AMRAP

  • 15 Air Squats
  • 10 Kip Swings
  • 5 Burpees

I got through exactly 3 rounds. Funny how that works. 😉

Conditioning

28:00 EMOM (alt)

  • 5 Bar Muscle-ups
  • 15 cal Echo Bike
  • 15 Banded Pull-throughs
  • 5 Goblet Squats (22kg)

Last week when I ripped my palm doing all of those pull-ups I thought it looked like I also had a blister under my left pinky. Nothing every came of it, until I noticed a bunch of skin pulled up there during this workout. Not a tear though, which is always good. I wore grips for 5 rounds and then took them off because they were bunching up too much and pulling on my wrists. Was able to do every set unbroken.

It was my first time riding on the Echo Bike and it’s really smooth. I’m feeling so much better on these bikes after all of the Engine Builder workouts and so much time on my Airdyne. Definitely the hardest part of this workout though. I subbed in the pull throughs instead of American swings and the goblet squats instead of three back squats. I sweated my ass off today with this new humidity that hit us with the warmer temperatures.