My legs and hips are tight from the weekend. Out in the garage during lunch.
Year of the Engine – Speed/Threshold
I did a much better job holding ~80 RPM, especially through the second half. Did 507 calories and 9.68 km, which are both improvements from a month ago.
Went to the 4pm class.
15 Reverse Hypers (50#)
2:00 Echo Bike (22 cals)
10/10 Leg Swings
World’s Greatest Stretch
10 PVC Passes
5 Air Squats
MAX @ 225 (6)
MAX @ 165 (10)
I had no idea what to use since it was percentage based. I think I picked pretty good numbers though, not having squatted in so long. It wasn’t really a max set because I stopped well before I started getting out of position. Time to slowly work myself back to some lower body strength.
1:00 Weighted Plank (45#)
These were done immediately after the final 3 sets of squats.
E3M – 5 Rounds
10 Hang Power Cleans (95#)
10 Front Squats (95#)
10 Burpees Over The Bar
I probably could have done the Rx 115#, but I didn’t want to push my luck after heavier squats. Maybe a good decision though because the front squats got slow and I tried to be careful on every rep. As my squats got slower, I tried to pick up the pace on the burpees. I had 1:14 – 1:17 of rest every round.
I was able to keep a significantly better pace than I did for the 36 minute rides. Did 1,111 calories and 24.16 km. Later I went to the 4pm class.
3×10 Reverse Hypers (160#)
10 PVC Passes
8 Goblet Squats (40# DB)
4 Inch Worms
Single Leg KB Deadlift
5x 10/10 (53#)
My back is pretty tight from the lifting yesterday so I didn’t want to push it on the squats. The deadlifts were done in between squat sets.
21 Wall Balls (20#, 10′)
9 Sumo KB Deadlifts (88#)
I did every round of wall balls unbroken. I don’t know what I was thinking going out on the 400 meter course, but as soon as I hit the turn-around point I realized my mistake. Should have only been running 200s, but after one I already committed and stuck with it. The workout was programmed as 15 calories on the rower, but some of us ran since it was a packed house. I also modified from the 225# deadlifts. Finished 4 rounds plus 2 wall balls.
Looking back at my heart rate in WHOOP, it would get up during the wall balls and then it would drop on the run. I need to get better at pushing the runs in stuff like this with a higher heart rate because it was only around 130-135 which is more of what you’d want to see for endurance running.
Yesterday I had sore calfs, abs, and pecs. Getting sore abs from toes to bars is a rare treat. I’m a little confused why my pecs are so sore, but maybe from doing the larger sets of T2B combined with the wall balls, because when I simulate the motion of both movements I feel it. Walked 18 holes on the golf course. Today all that stuff is still sore, plus my lats. Out in the garage at lunch.
Year of the Engine – Polarized
**Endurance with 7s sprint @ 7, 14, 21, 28
Earned 946 calories over 19.65 km and probably could have filled a bucket with all of my sweat. Later I went to the 4pm class.
15 Air Squats
10 Russian KBS (44#)
20 PVC Pass Throughs
5 Shoulder Presses (PVC)
I belted up for 205 and above I think, maybe even the 185. Still got it! I was hoping to hit at least 235 today and the 245 even felt good. That’s only 15 pounds under my all-time best and I haven’t been doing much heavy overhead pressing. The bench press work probably has some decent carry-over.
In between some of the push pressing.
50-40-30-20-10 Front Squats (45#)
50-40-30-20-10 Russian KB Swings (53#)
2 Legless Rope Climbs (13′)
The Rx was 75# front squats, American swings, and 1 rope climb, with an 18 minute time cap. There was no way I was attempting Rx for 150 front squats and I figured the empty bar would challenging enough. I did my rounds as 30-20, 25-15, 18-12, 20, 10. I think I’m retired from American swings with my back, so I did the Russians all unbroken. Since I was scaling two movements I went for the Rx+ of 2 rope climbs and decided to make them harder by not using my legs since it was only 10 reps. Barely finished at 17:55. I made the right scaling decisions.
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.
Various line drills outside including toe walk, heel walk, jog, high knees, butt kicks, zombie walk, skaters, power skips, carioca, etc.
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
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.
This right shoulder may have something going on. It feels like other times I’ve had an issue. I’m really hoping it’s a couple day thing that passes. Like other times I didn’t really do anything in a workout and I started feeling it on Monday when I only did cardio work. Maybe the cumulation of workouts Friday, Saturday, and Sunday?
I got a great night of sleep. I don’t think I’ve mentioned it, but I got one of the WHOOP bands last week and I’m really liking it. Nice to have sleep tracking again and the recovery scores and data really push me to improve these other areas of my life. Before I got out of bed I was thinking I’d wait and row before lunch, but after I got moving I felt like getting it done.
Engine Builder – Max Aerobic Power
Tried to get down to 1:37-1:39/500m by the 5th pull and towards the end I realized I could be using my legs better in those first pulls to get up to speed sooner. My overall average pace was 1:41.6/500m and 1,446 cal/hr, which would be 216 calories. There isn’t a way to go back and see cals for each interval, but I saw that the last one was 12 so the maths work. Meters for each interval were 148-150-148-147-147-148-147-146-145-147-147-147-147-147-147-149-148-149 to total 2,654, for an average of 147.4 and a range of 150-145.
I think I’m actually liking the cardio to start the day! Went to the 4pm class.
10 Hang Power Cleans (45#)
10 Front Squats (45#)
10 Hang Squat Cleans (45#)
2 Hang Power Cleans + 1 Hang Squat Clean
Wore my lifters again and put the belt on starting with 185. Tried to drop under the heavier power cleans more instead of getting really wide with my feet like I normally do.
As I was wheeling out the Assault Bike, my back started to lock up and it felt like a tweak. I tried to stretch it and roll on the floor. Seemed good enough to do the workout and if it is a tweak I know it doesn’t gets worse after it’s already happened. I guess my body didn’t like the combination of squat snatches followed by 117 deadlifts yesterday and then the cleans today.
6 Strict Pull-ups
10 cal Assault Bike
25 Double Unders
All single pull-ups. Obviously. I used a shorter bar than usual, got my arms in to extension and picked my feet off the ground. Did my pull-up, dropped from the top to skip the descent, and then right back on the bar for the next rep. There is no reason to do sets unless you can immediately jump on the bar and bust out every set unbroken.
I started out around 70 RPM, fell in a rhythm around 68, and then realized I could pick up the pace for the last 3 rounds. Am I getting better on the bike or was this just not a taxing workout on the lungs? Probably the latter. My dubs felt great and I never missed. Finished in 15:38.
Dumbbell Curls – 21s
7-7-7 @ 25#
7-7-7 @ 20#
7-7-7 @ 20#
Tried a new route by increasing the dumbbells on the first set this session. Interesting that the end of sets two and three didn’t feel like as much of a struggle as it had been using 20s for every set.
I did some foam rolling on my back and will get on the inversion table tonight. Hopefully I wake up fine in the morning and I’m over the hump. Fingers crossed that this isn’t a back tweak and my shoulder feels better too!
Went out to a Brazilian steakhouse last night and ate so much meat that I still felt full this morning. I knew I needed the carbs though so I powered through my Sunday pancakes.
Bottom Squat Hold
Various barbell reps
10 Shoulder Presses (115#)
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats
I definitely have a love/hate for this workout. I love the beauty of its design and effectiveness, but I really hate the mental battle during the workout.
My strength is down, but my cardio seems to be up, so I wasn’t sure what to expect. I started with 8 presses. Then did 2 presses, put it on my back for a grip reset, and 10 overhead squats. Then 5 OHS and dropped it for a quick breather instead of trying a fancy grip reset. I think I did 12 push presses, then 8 plus 5 front squats. Two sets of 10 front squats with 5 push jerks tacked on to the 2nd set. The push jerks seemed much harder than they should have been and I think I went 7-5-6-7 for the rest of them. I didn’t stop on the back squats, but they were pretty slow. Finished in 10:07 to keep the PR streak going on this one. Really happy with the effort.
4/15/2013 – 14:03
7/21/2014 – 13:34
9/3/2015 – 10:33
2/10/2019 – 10:07
I programmed an 8:00 rest before starting a bodyweight metcon.
7 Knees to Elbows
This felt much worse than I was expecting. It seems like I always say that when K2E are involved; I’d rather do toes to bars. All the shoulder fatigue really carried over to the burpees. Took me 8:59 to get done. Wouldn’t mind trying this one again sometime when I’m fresh, especially since I got it from the BTWB Bodyweight Fitness Level workouts.
Stacked Plate Passes
The five of us lined up and passed plates down the line and then back. We went through it three times rotating positions to make sure everyone sat on the end at least once. I took double duty. The plate stack was 10-10-15-25-10-25-15-10-10.
Worked on my balance and handstand walking. Shoulders were very fatigued, but that’s some of the best time to work on it if you ask me. I think I just need to get away from the wall and get on the open floor because I’m probably adjusting knowing that I have the wall coming up since I’m only doing a few steps out.
My biceps started to get sore yesterday afternoon. I may have to start doing 21s every week.
Min 1: 6 cal Row + Air Squat Hold
Min 2: 6 cal Row + Active Bar Hang
Min 3: 6 cal Row + Air Squats
Min 4: 6 cal Row + Ring Rows
Min 5: 6 cal Row + Step Ups
Min 6: 6 cal Row + Jumping Pull Ups
Min 7: 6 cal Row + Box Jumps
Min 8: 6 cal Row + Kipping Swings
Then we did some band mobility on our hips and front rack.
10:00 EMOM – Front Squats
10 Front Squats (135#)
15 Pull-ups (Gymnastic Kip)
20 Box Jumps (24″)
Each round started with a squat clean and obviously never dropped the bar. It was fun being forced to use a regular kip today, which allowed me to go unbroken for each set. I jumped down (no rebound though) on the 1st and 3rd round of box jumps. Should have done round two as well, but I slacked off. Probably shouldn’t have taken extra breathers in between movements or at least not as long as I was. Finished in 7:08.
Worked on my handstand balance and walking for about 10 minutes.