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
- 12×215 (MAX)
Nice to have a spotter for a true max rep set. Beat my previous best, which was 9.
3 Cycles – E3M (2:00 cap on each section)
- 5 Rounds
- 2 Strict Pull-ups
- 4 Hand Release Push-ups
- 6 Lunges
- 15/10 cal Echo Bike + 30 Wall Balls (20#, 10′)
- 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.
Finally ventured out to the gym today after being at home for a couple of days with the weather. Went to the 4pm class.
- 30s Double Dumbbell Curls (12#)
- 30s Piked Shoulder Taps
- 30s Single Leg Plank
- 30s Hollow Hold
Everyone was making fun of me for my light curls!
- 10:00 EMOM (alt)
- AMRAP: 4 Alt. Lunges + 4 Push-ups
- 3:00 Rest
- 10:00 EMOM (alt)
- AMRAP: 4 Air Squat + 4 DB Push Press (35#)
I managed to get 4 rounds each minute on both AMRAPs. In the first 10 minutes I felt good on the rower, averaging > 1,300 cal/hour, and getting 99 calories. The second 10 minutes was much harder with the air squats and push presses; they took all the power out of my legs for the row. I struggled to hit 1,200 cal/hr after the first row and totaled 88 calories.
I guess the NCFit programming has already started to ramp down for the Open (or at least on Thursdays). It actually said to row at a moderate pace for this but I wanted to go hard because there are still plenty of gains to get in the next 5 weeks, before the end of the Open. 🙂
- 1:00/1:00 Pigeon
- 2:00 Saddle
- 1:00/1:00 Dragon
- 2:00 Seated Fold Forward
This made my back tight!
Had weird rhythms in some of my sets of 5 but never came off the bar. With my extra gymnastics work usually I go until I have to break a set, but 70 reps was plenty. Stop before a tore hand happens. When I had the correct rhythm, the reps were so much easier, even in the final minute. Watch, there will be pull-ups programmed tomorrow!
My back was still really tight this morning, though it did seem to improve over the day. Still sore from Sunday in all the same places. Went to the 4pm class.
- 4 Sets
- 8 Scap Pull-ups
- 8 Behind Neck Presses (45#)
- 50’ Bear Crawl
- 7 Snatch Grip Deadlifts (45#)
- 5 Dip, Drive, High Pull (45#)
- 5 High Hang Muscle Snatch (45#)
- 5 High Hang Power Snatch (45#)
- 5 Hang Power Snatch (45#)
3 Snatch Deadlifts + 3 Hang Power Snatches
Nothing too heavy today. That doesn’t mean it was easy though! We were working up to a moderate weight before the metcon.
- 13 Hang Power Snatch (95#)
- 13 Pull-ups
I went 5-4-4 on both movements until my 6th round when I held on for the clock doing 5-6 for snatches. Finished with 5+11. Feeling good on my pull-ups lately and should try pushing to bigger sets. My thumbs were shot in the hook grip, though I’m not very good with stringing together hang snatches. After a round or two I pretty much started resetting on every rep, which takes a lot of time and you’re still holding the bar.
Getting back to butterfly pull-ups, I’m doing the Camille regrip, which is giving me a blister in my palm like she always gets. Or at least it does when I don’t wear grips, which I didn’t for “Danny” on the 1st due to the presses and today. The old blister tore away today and I started a little bit of a new one on my left hand. Don’t seem to have anything on my right palm though.
After Christmas the gym switched over to NCFit programming. It’s definitely different from Ben Smith’s Affiliate Design, which was some of my favorite programming. I’ve liked some of the workouts so far, but not sure what to think yet. Give me a couple more weeks before I form an opinion. 🙂
I had a bit of time to sneak away before lunch so I did this quick workout in my hotel room.
- 20 Hand Release Push-ups
- 20 Lunges
- 20 Sit-ups
- 20 Air Squats
The push-ups went much better than expected, able to do 4×5 each time without really getting too slow or needing much rest between sets. Finished 6+20.
Back was tight when I woke up. Maybe it was the 1-2 inches of snow on the ground! Out in the garage before noon so I could watch Tiger in the afternoon while working.
Active Life – Hips
- 5:00 Airdyne (1.51 miles)
- 15/15 Lateral Leg Swings
- 20 Groiners
- 1:00/1:00 Samson Stretch
- Romanian Deadlifts
- 45 Sumo Deadlifts (225#)
- With about a 5 count rest
Used neutral grip for all of the RDLs. For my break on the Sumos I moved a chip and got back on the bar. Took me about 3 minutes to complete the 45 reps.
- 30s Lunges
- 30s Rest
- 30s Shoulder Presses (45#)
- 30s Rest
Went 17-19-20-21 on the lunges and 19-22-24-25 on the presses. An empty bar sure can burn!
Active Life – Back Max
- 15s L Hang (bent knees)
- 10 Curl-ups (5 count pause)
- 30s/30s Single Arm Farmer Carry (70#)
- 10 Alternating Push-up Ts
Going to a concert tonight, so did a quick one in the garage. Warmed up with 5:00 Airdyne for 1.5 miles.
- 6 Box Jumps (30″)
- 6 T2B
- 12 Lunges
- 12 Push-ups
All unbroken for 10+5. Got into a good rhythm on the box jumps where I’d step down with one leg, step down and back with the other leg, and then step forward with that same leg right into the jump.
I didn’t want to get moving this morning, but I finally got out of bed and did a quick circuit in my hotel room. No clock, no pressure.
- 10 Lunges
- 10 Push-ups
- 10 Sit-ups
Worked up a little sweat. Now I feel better.