Blowout

Yesterday I walked 18 holes. I got almost 9 hours of sleep two nights in a row! Work has been really busy, so I didn’t have time to get in a Year of the Engine workout during lunch today. Went to the gym for the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 3 Rounds
    • 5 HR Push-ups
    • 5 Kip Swings
    • 10 Air Squats
  • Squat Cleans
    • 5×45#
    • 3×95
    • 3×135

Conditioning

2 Rounds

  • 4:00 EMOM – 3 Squat Cleans (165#)
  • 4:00 EMOM – 10 T2B
  • 4:00 EMOM – 3 Back Squats (165#)
  • 4:00 EMOM – 12 cal Row

I haven’t squatted in months, so I wasn’t going to push it in a format like this. Wore my belt through both barbell movements and grips for the T2B, which I was able to get all unbroken today. I was pulling ~1,700 cal/hr for the first four minutes of rowing and then 1,800 for the second.

A Griptastic Return

Monday was a rest day and yesterday was a travel day. After I got home my legs were feeling rough from the dance floor and long night on Monday. I was exhausted and decided not to workout. Out in the garage during lunch.

Year of the Engine – Time Trial

20:00 Airdyne

My best, though not as a test, was 11.94 km. Figured 80 RPM throughout would be a good goal as a first trial for this length of time. Was probably short of that overall, but could have gone harder. Got 12.73 km and 656 calories.

Went to the 7pm class because I was busy with a project at work all day.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (PVC)
    • 10 Pass Throughs
    • 5 Kip Swings
    • 10 Lateral Hops
  • 5 Hang Power Cleans (45#)
  • 5 Deadlifts (45#)
  • 5 Hang Power Cleans (115#)
  • 5 Deadlifts (115#)

Conditioning

2 Rounds

  • 4:00 EMOM
    • 15 cal Row
  • 4:00 EMOM
    • 10 Hang Power Cleans (115#)
  • 4:00 EMOM
    • 10 T2B
  • 4:00 EMOM
    • 10 Deadlifts (185#)

No extra rest other than when you’re done with a movement each minute. I felt good at the beginning and pulled ~1700-1800 cal/hr. Then I did each movement unbroken. The second time through was a different story! I pulled ~1400 cal/hr. I did 2×5 on each minute of cleans, then 3 minutes of 2×5 with the final set of T2B unbroken. I picked up the deadlifts and my grip was shot! After doing the first round through all with a neutral grip, after doing 5, I started doing a mixed grip. I was able to go 2×5 for the first two minutes, but then I just couldn’t hold the bar, so I went 2 and 8 singles, finishing with 10 singles.

Rough one after not touching a bar since the previous Sunday.

Repeat of 2 & 2

Still coughing, but I picked up the inhaler this afternoon, so hopefully it goes away soon. My WHOOP recovery was only 32% this morning, but I feel pretty good and am planning to golf the next two days. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 2:00 Row
  • 2:00 Rest

I did these same intervals on June 29th with an average pace of 1:42.8/500m, so today I was shooting for 1:42. Got 588-588-589-588-588-588-588-588 meters, which is 36 more overall than last time.

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Went to the 4pm class.

Warm-up

  • 400m Row
  • 3 Rounds
    • 5 Good Mornings
    • 5 Kip Swings
    • 5 Air Squats

Conditioning

E3M – 10 Rounds

  • 10 cal Echo Bike
  • 10 cal Row
  • 10 T2B
  • 3 Deadlifts (4×185, 4×225, 2×245)

The bike got a little slower over time. Could really feel the leg fatigue from the last few days. Wore my Bear KompleX grips and kept the toes-to-bars all unbroken. The deadlifts got heavy and I didn’t wear a belt. Did them all with a neutral grip too, which I’ve been doing a lot of since I haven’t been going heavy.

Midline

4 Sets

  • 50 Russian Twists (35# KB)

The end of set 3 and about half way through 4 really started to slow.

My body is ready for the “rest” days!

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.

Gymnasty Thrusting

Out in the garage around 11. I warmed up with a 3:00 row (750m).

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Didn’t even break a sweat and got 31 meters more than last month with 116-116-118-119-119-119-119-119-119-119 meters. I don’t remember it being this “easy” the other times I’ve done it.

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Went to the 4pm class.

Accessory

  • 3×15 RH (90#)

Warm-up

  • 500m Row
  • 2x Tabata
    • Air Squats
    • Front Rack Stretch w/ PVC
    • Kip Swings
    • PVC Passes
  • 5 Thrusters (45#)

Gymnastics & Strength

  • E2M – 3 Rounds
    • 10 Pull-ups
    • 3 Thrusters (95-115-135#)
  • E2M – 3 Rounds
    • 8 C2B Pull-ups
    • 2 Thrusters (155-175-185#)
  • E2M – 3 Rounds
    • 3 Bar Muscle-ups
    • 1 Thruster (195-205-215#)

This was fun! No extra rest between the extra transitions other than what’s left in your two minute window. I was able to do all of the gymnastics movements unbroken and felt really good, especially not having done a bar muscle-up since the open. Thrusters were a little heavy since I haven’t squatted anything like that in a long time. I put the belt on for 175+ I think.

Conditioning

E2M except not at 0:00 – 7 Wall Balls (20#, 10′)

  • 100 DB Snatches (40#)
  • 50 DB Hang Power Cleans (50# DBs)

It was programmed as wall balls EMOM but we didn’t do that because I guess it was too much for the morning folks with a 16:00 time cap, so they made the change for us and put a 12:00 cap on it. I scaled back the snatches from 50# and actually wore my belt through this entire workout too. I did 20-20 snatches before the break, then 20-10, 20-10, and just rested extra by my wall ball every time it came around. The cleans were a bitch! I did 10-10, 10-10, and 10. Finished at 10:38.

This week was a lot of lifting for me and it seems my back survived.

Back at Class

I’m still sore in my quads a little bit from 19.5! I strained one of my left spinal erectors on Sunday, so add that to the list of shit bothering me. I was definitely glad for the rest day yesterday. After my morning meeting I hopped on the rower and did 733 meters in 3:00 to warm up.

Engine Builder – Max Aerobic Power

20 Rounds

  • 30s Row
  • 30s Rest

Got to > 1,600 cal/hr by the 4th pull and then held 1,650-1,750, though was over 1,800 at times too. My starting leg drive faded in the second half of the workout so I had to hold a higher pace after getting the flywheel up to speed. I got exactly 13 calories each time for 260 total and went 3,105 meters for an average of 155.25 with a range of 156-154. A few weeks ago when it was 18 rounds, my average was 147.4 meters with a range of 150-145. Much better in every aspect today. Most of the improvement probably comes from having a better idea of what pace I’m capable of.

Went to the gym at 4pm, my first class (not counting Open workouts) since March 6th when I tweaked my back.

Warm-up

3 Rounds

  • 10 cal Bike
  • 10 Kip Swings
  • 10 Push-ups

Gymnastics

10:00 EMOM

  • 5 Strict Pull-ups
  • 5 Strict Ring Dips

In the seventh minute I started doing 3-2 on the pull-ups.

Conditioning

Partner Workout

  • 100 cal Assault Bike
  • 100 Sumo KB Deadlifts (40kg)
  • 100 Burpees

I worked with Weston and Brandi who did their part at the same time. The were on rowers and did regular deadlifts. I actually think it may be quicker to rack up calories on the Assault Bike for 20-30 seconds with rests because I think I was under 30 seconds most rounds. It just wears on you more because I was really slowing down by the 4th and 5th ones. We split the deadlifts up in 10s and the burpees in 5s. Took us around 12:43.

Accessory

4 Sets

  • 10/10 Single Leg Hip Thrusts (20″ box)
  • 20 Banded Pull-throughs (green band)

We had time so I knocked out some butt stuff. Single leg hip thrusts are much harder than glute bridges!

Dive Bombs

Last night my legs felt tired and I could feel my shoulders a bit today. Went to the 4pm class.

Warm-up

10:00 AMRAP

  • 10 Divebomb Push-ups
  • 10 Kip Swings
  • 10 Tuck jumps
  • 5/5 Half kneeling single arm DB press (30#)
  • 1:00 Row

I don’t remember those divebomb push-ups being so hard when I did them in P90X a long time ago! Got through two rounds and five push-ups.

  • 10 Hanging Knee Raises
  • 6 Kip Swing + Press Down
  • 6 Knees to Chest
  • 6 T2B

Conditioning

12:00 AMRAP

  • 12 Push Presses (95#)
  • 12 Toes to Bars
  • 12 Box Jumps (24″)

My hands were happy this was T2B programmed instead of pull-ups after the C2B I did yesterday. I had the grips on, but didn’t use the finger holes, which actually works really well for T2B. Something I’ve noticed with the Ben Smith programming and now NCFit is that they program push presses a lot instead of push jerks (or shoulder to overhead, where it’s your choice). Should pay off when it’s time to do jerks.

This workout seemed familiar, but the closest I could find was Open 12.3 which was 18 minutes of 15 box jumps, 12 shoulder to overhead (115#), and 9 T2B. Based on my best score for that a few years ago, I thought 7 rounds was possible.

I didn’t quite get it. Finished six rounds, the push presses, and the T2B for a score of 6+24. The push presses were all unbroken and they did get challenging in the last two rounds. I played it too safe with 3×4 T2B every round and might have been able to do 2×6. I should have jumped down from the box too. Those little changes would have made a big difference.

This definitely had the feel of an Open workout and I feel like I gave it an effort worthy of an Open workout. I was able to post the top male score of the day, which is rare. My hands need a rest after 70 C2B yesterday and today’s 84 T2B plus a lot of other swings and warm-up reps on the bar.

Midline & Posterior

2 Sets

  • 1:00 Hollow Flutter Kicks
  • 30s Rest
  • 1:00 Russian Twists (45#)
  • 30s Rest
  • 1:00 Hip Thrusts
  • 30s Rest

I made it through the entire first minute without stopping, which was hard! Pushed more on the 2nd set of twists than the first. The hip thrusts were unbroken for both minutes. Didn’t count any reps though.

Skill

Stayed after and started working on my handstand walking on the open floor. I could get up and take a couple of steps, but wasn’t getting my legs with the forward lean, so I kept falling back down the way I went up. I’ll have to keep working on it.