My legs are fucking sore! Out in the garage during lunch.
Year of the Engine – Rocket Race
On August 20th I averaged a 1:45.3 pace for this same workoutand the results were not good on the BTWB leaderboard. I think I should be going much faster for this, so my goal today was 1:40-1:41/500m. I did 1:40.8 for 446 meters every round. That’s a 226 total meter improvement from the last time.
Kevin came over around 4pm.
No B.S. Bench Press
- 1×260 (fail 2nd)
Was supposed to do 4×2 @ 265-275#, but that didn’t happen. With all the struggles lately I’ve completely lost all confidence on the bench. I have a long way to go to get 300 this year. Fresh start with this next cycle, so I’m going to try some other things:
- Be more conservative with the weights in the program to keep speed through reps and not struggle so much.
- Lift 2-3 doubles or singles after the working sets each week to get used to heavier weight.
- Accessories on another day to target chest, back, and triceps.
- More protein.
Accessory / Conditioning
- 5 Strict C2B Chin-ups (fat bar)
- 10 Goblet Squats (50#)
- 10 Banded Tricep Push Downs (green band with Fat Gripz)
- 5/5 Single Leg Lateral Step-ups (30”)
I did 3-2 and then all singles with a drop from the top for the chin-ups. Sped up the squats and step-ups over the last 3-4 rounds. Finished in 20:08.
I didn’t feel like doing a Year of the Engine workout earlier in the day and don’t feel guilty since I plan to do two each of the next two days. Went to the 4pm class.
- 15 cal Assault Bike
- 2 Rounds
- 5 PVC Pass throughs
- 5 Goblet Squats (44#)
- 5 Elbow Punches
- Power Cleans
- 1,000m Row
- 15 Rounds
- 5 Wall Balls (20#, 10′)
- 3 Burpees
- 1 Power Clean (185#)
I rowed a 1:50/500m pace for the first 1k and a 2:00 pace for the second 1k. Once you get in to the 15 rounds there is no place to rest because the movements are so different and it’s constant movement. Burpees were by far the worst and again, really slow compared to what I’d usually do. I don’t seem to have full lung capacity from whatever this cough is. The clean was no issue, I took a second for a full breath before grabbing the bar each time. I finished in 30:48.
With 30 rounds to keep track of I wore my Garmin watch and used the lap counter.
(row + transition)
(2 transitions + row)
The second row was slower, but there is also the extra transition of getting to the rower. With the row itself only taking an extra 20 seconds, I wasted some time there in the transitions. 14:53 for cycle 1 and 15:55 for cycle 2 isn’t too bad really, and even better when comparing 10:58 for the first 15 rounds and 11:11 for the second 15 rounds. There’s always some kind of data to keep out over! My heart rate quickly got up over 140 and stayed pretty much 142-155 with a few short parts up around 160-165. Why can’t I do that when I run?
It’s been a long time since I’ve done a long one like there where I basically don’t stop the entire time.
My abs are still sore and my back is a little tight. I’ve had a bit of a throat tickle and some hacking the last two days. Not sure where that came from. Out in the garage around 11am.
Year of the Engine – Polarized
** Endurance with 7s sprint @ 6, 12, 18, 24, 30, 36
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#)
- 400m Run
- 2 Rounds
- 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′)
- 400m Run
- 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.
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
** Endurance with 7s sprint @ 6, 12, 18, 24
I got 774 cals and 16.06 km
Went to the 4pm class.
- 10 Reverse Hypers (160#)
- Hanging Shoulder Stretch
- 15 Air Squats
- 10 Kip Swings
- 5 Burpees
I got through exactly 3 rounds. Funny how that works. 😉
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.
Got my cardio done in the morning so I’d have all day after the gym to clean the garage and maybe trim bushes.
Year of the Engine – Polarized
**Endurance pace. @ 4:00, 8, 12, and 16 sprint for 7s, recover back to endurance.
I felt good and was able to keep 73-75 RPM for the endurance pace. Racked up 530 cals and 6.72 miles (10,815m).
- 30s Handstand Hold
- 20s L-sit
- 10 Barbell Curls (45-55-65-75#)
Still no chance of getting my legs in to a real L and doubt I’ll ever get there. Was nice to try some other curls after using dumbbells for months now.
12:00 Time Cap
- EMOM – 30 DU
- 100 Goblet Squats (70#)
This is a Jacob Heppner workout (he used 124#) I had saved in my list. I wore my belt for seven minutes and then threw it off. Didn’t really need it and it was taking up too much time. I started with 12 and then did 10s to get to 52. In the 6th round I really struggled with my dubs and ended up skipping squats that minute. I came back with two sets of 12, had a rough round on the rope only allowing me to get 9 squats, leaving 15. I had some more misses with the rope and pushed hard to get those squats done, but came up one rep short! After trying to get in those reps my quads were on fire and I struggled to jump for the dubs. Didn’t leave myself much time, but got in my remaining rep and finished at 10:57. Gross workout!
- 30s Double KB OH Hold (44# KBs)
- 20 Wood Choppers (30# DB)
- 10 Pendlay Rows (115#, supinated)
- 5 Evil Wheels
Those holds are so good for shoulder mobility.
Didn’t get as much sleep as I’d like last night, but feel pretty good. More importantly I had pancakes for breakfast since it’s Sunday.
- 5:00 Assault Bike (42 cals)
- Dead Hang & Shoulder Stretching
- 4:00 EMOM5 Burpees
- 1:00 Rest
- 3:00 AMRAP10 Goblet Squats (53#)
- 4:00 Rest, Then Repeat
The burpees should be very fast to create fatigue going into the strict handstand push-ups. I was able to get every set of HSPU unbroken, but the last set in the first cycle was hard and then the last 2-3 sets in the 2nd cycle were a struggle. My quads got super pumped during the goblet squats. In the first cycle I was marking off rounds on the board, which just wasted time in such a short workout. Skipped that in the second cycle and did better. I did 3+12 and then exactly 4 rounds.
- 50′ KB Dead Walk (44# KBs)
- 50′ KB Walking Lunges (44# KBs)
- Dumbbell Curl 21s (25#)
Got some of the idea here from a T-Nation article and video.
- 20 Hollow Rocks
- 50 Hollow Flutter Kicks
- 30 Plank Jumps
- 30 Russian Twists (20kg plate)
- 1:00 Rest
My upper abs were cramping up from the combination of hollow rocks and flutter kicks. Was able to do every movement unbroken, with my only extra break being between the rocks and kicks is the third round. Finished in 7:41.
Went golfing and played a quick 18 holes in a cart.
Engine Builder – Interval
I wanted to shoot for 82-83 RPM and my average was probably close. I got 173-174-177 calories and went 6.09 miles or 9,800 meters.
All of the activity made for my highest strain day on WHOOP so far and since I waited so late to publish this, it won’t go up much more tonight.
Burning 4,500 calories was a good excuse to get some ice cream. 🙂
Decided to exercise at home today because I planned to do some accessory stuff anyway and then I could sub a bunch in the metcon. Was pretty nice in the garage after I warmed it up for 2 hours.
- 1:00 Airdyne
- 10 Goblet Squats (53#)
- 10 Sumo KB Deadlifts (53#)
I came up with my own warm-up, which was much simpler and shorter. Something felt weird in my knees on the squats but maybe it was because I had my knee sleeves on.
- 14 Bar-facing Burpees
- 1:00 Plank
- 30s Double DB OH Hold (40# DBs)
- 30s Hollow Hold
- 20 Hand-to-hand Kettlebell Swings (53#)
- 1:00 Rest
At the gym this was programmed with a 200m run to start each round but running inside sucks. That’s part of the reason I stayed home. I replaced the run with the burpees because we haven’t done any of the bar-facing variety in months, which is not good with the Open in 2 weeks. I was feeling good with the movement this summer, so I should easily be able to pick my technique back up. I put in the overhead hold instead of a bar hang since I’ve been doing plenty of gymnastics bar work and my hands are feeling all of the bar muscle-ups I did yesterday. I also replaced 10/10 single arm swings with the H2H version.
My burpees felt really good and I got faster each round. I didn’t have the greatest setup for them due to the garage floor being a bit of a mess in the winter, but I made it work. On paper the original version of this workout looked like active recovery, but I was working hard! The static work in a metcon is interesting and rare, but it was a really nice change of pace and far from a walk in the park. My round times were 3:51, 3:42, 3:40, 3:38, and 3:31. BOOM! The only real places to go faster in this workout are the burpees and transitions, so 20 seconds is a lot.
BTW, every time I do a double overhead hold I underestimate it. Glad I didn’t try to use 50 pounders.
Dumbbell Curl – 21s
- Top half of curls
- Bottom half of curls
- Full range of motion
I mentioned doing a variation of this on Saturday with my buddy Mo. Found a big weakness for me so I’m going to try to hit them once a week. T Nation has a great article with some other variations and uses of the method. I’m so used to counting to ten for light stuff that I went well past the 7 reps in the first round. Started light, but it’s a start.
- 10-10-10 @ 10#
- 7-7-7 @ 15#
- 7-7-7 @ 20#
Tabata HR Push-ups
Went 13-12-10-10-9-8-8-8 for 78 total reps.