Hellasoreus

Through the night Friday and yesterday morning my back was pretty bad. Was feeling much better after doing nothing all day and taking a nap. Then had the gym’s Christmas party last night. This morning I’m moving around so much better. My WHOOP recovery score is somehow on a 6 day green streak. Out in the garage at 12:30 with Brandi and Ashley.

Warm-up

  • 6:00 Airdyne (3.01 km – 119 cals)
  • 10 Bench Press (45#)
  • 5 Bench Press (95#)

Strength

  • 100 Bench Press (135#)

I did sets of five about every 22-23 seconds through 80, when I had to switch to sets of three until finishing with a final set of five. Final time of 8:30, which is 13 seconds better than July of 2017.

Conditioning

4 Rounds

  • 50 Lunges
  • 40 Air Squats
  • 30 Plyo Lunges
  • 20 Squat Jumps

Before the first round was done I thought about downgrading to three rounds, but I hung in there and knew I could still keep a decent pace once I got through the second round. I did all sets of 10 for the plyo lunges which were the worst burn by far and tried to keep moving with the other movements, only really stopping to adjust my knee sleeves. Finished the first round in just under 5:00 and a total time of 20:57, so I didn’t slow down much. If actually felt really good to get a bunch of movement in my back. Our legs and asses will be hella sore for the next couple of days!

Leg Grinder

On Thursday night my obliques started getting sore from the Russian twists on Wednesday. I can’t remember the last time I felt those. On Friday I had a minor procedure to remove some cysts and needed a rest day anyway. Stayed up late watching the President’s Cup that night, so I didn’t make it to the gym yesterday morning. I did almost 3 hours of yard work (yes, in December) and ended up making it a second rest day. Went to open gym at 10 today

Accessory

3 Sets

  • 15 Reverse Hyper (50#)
  • 25 Banded Hamstring Curls (small blue)

Conditioning

3 Rounds

  • 50 Air Squats
  • 40 Walking Lunges
  • 30 Squat Jumps
  • 20 Plyo Lunges
  • 10 Tuck Jumps
  • 1.25 mile Echo Bike

This is a modification of a RedPill Training workout, swapping a 1 km run out for the bike and lowering it from 4 rounds. I didn’t want anything that hit the upper body in order to fully rest for testing bench press tomorrow. I think my splits were 8:37, 18:06, and 27:29.

Avoid Americans

On Sunday night I woke up several times during the night with my shoulders just crying from the double overhead holds My shoulders and quads were pretty sore in the morning. Walked 18 holes, which I think helped a lot. Today I was out in the garage around 12:30.

Year of the Engine – Interval

12 Rounds

  • 1:00 Row
  • 1:00 Rest

Almost 2 months ago I did 15 rounds of this at a 1:39/500m pace, so my goal pace was a second faster. Felt good and I got 306 meters for 9 rounds, 3 @ 307, and 1 @ 308.

306-306-306-306-306-306-
306-306-307-307-307-308m

2019-06-04-row

Went to the 4pm class.

Warm-up

3 Rounds

  • 45s Row
  • 8 Plyo Lunges
  • 30s Bottom Squat Hold
  • 5 American KBS (35#)

Strength

4 Sets

  • 8/8 Bulgarian Split Squats (53#)
  • 8/8 Single Leg Deadlifts (53#)

Conditioning

12:00 AMRAP

  • 8-10-12… Wall Balls (20#, 10′)
  • 8-10-12… American KBS (53#)
  • 30 Double Unders

I had no plans to try the 70# Rx weight. I missed a double under in round two, but otherwise every movement was unbroken the whole way. I finished the round of 18s, 20 wall balls, and 4 swings for 360 total reps. I had about 40 seconds left when I picked up the kettlebell and after those four reps I tweaked my back, so I was done. Couldn’t really stand up straight so I hope it’s not bad when I wake up tomorrow. Fingers crossed! Maybe I should stick to Russian Swings. At least my conditioning felt great; I could have kept doing unbroken wall balls for at least 2 more rounds.

Much Needed

After realizing I’d done something 8 days in a row I took a well-deserved and much needed complete rest day on Friday. Got up for the 9am class this morning. My back is still pretty tight.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

Partner Workout

  • 8:00 AMRAP – 20-40-60…
    • Calorie Row
    • Burpee Over Rower
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • 2x Plyo Lunges
    • HSPU
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • Wall Ball (20#, 10′)
    • Toes to Bar

I teamed up with Connie. She did 8 calories to my 12 and we alternated sets of 5 burpees. Got through the 20 and 40 there. In the second AMRAP I substituted those movements in place of hang power cleans and push presses because of my back. We split everything in sets of 5s so I was doing 10 lunges each time it was my turn. We got through the 20, 40, I had one set of 10 lunges left to finish the first part of 60. We split wall balls in sets of 10 and T2B in 5s. Finished the 20-40-60 wall balls and 48 (I did 23) of the 60 T2B. She was doing knee raises which gave me almost no rest.

Accessory

3 Sets

  • 21s (30-25-25#)

Back to the originals. It was nice to switch it up to the other version for a few weeks, but I don’t think they worked very well. First time doing a set with 30s!

A friend came over to cut up some trees that fell during the winter, so I was hauling a bunch of logs around. Then I took a truckload, carried the wood around some more, and stacked it for another friend. Was planning to row tonight, but I’m whooped after moving all of that wood.

Glute Work

My back is feeling a lot better. I’m not putting any load on it, so I stayed home from the gym. Out in the garage just before 4pm.

Engine Builder – Speed

3 Rounds

  • 4:00 Airdyne (AD2)
  • 90s Rest

My goal was ~85 RPM and it was a success. Calories per interval were 152-152-155.

Accessory

4 Sets

  • 15 Hip Thrusts
  • 15 Banded Pull-throughs (green)

I learned that hip thrusts are when you elevate your torso on a bench or box, which gives you a deeper range of motion. First time trying pull-throughs and it takes a set or two to understand how to balance so you don’t keep tipping over backwards. Curious to see if my ass will be sore from these.

Conditioning

4 Rounds

  • 200m Ski Erg
  • 20 Plyo Lunges
  • 20 Alternating Leg V-ups

Quick one. I tried to get my pace down to 1:50/500m and hold there. Took me 7:51 to finish.

Bagel Bites Beat

My shoulders are feeling something today. Not sure if it’s from so many snatches and/or bar muscle-ups on Wednesday or the double overhead holds yesterday. Went to the 4pm class.

🎶 Lunges in the warm-up 🎶
🎶 Lunges in the strength work 🎶
🎶 Lunges at metcon time 🎶
🎶 With lunges on a Friday, you can lunge all the time 🎶

Sing it to the tune of the Bagel Bites commercial!

Warm-up

7:00 AMRAP

  • 50′ Front Rack KB Carry (35# KBs)
  • 8 Up-Downs
  • 10 Plyo Lunges

Wasted some time putting pants away and another time putting my sweatshirt away. Still made it through 4 rounds plus the carry.

Strength

3 Sets

  • 50′ Front Rack KB Lunges (53# KBs)
  • 1:00 Rest

Conditioning

3 Rounds

  • 500m Row
  • 30 Walking Lunges
  • 20 Burpees
  • 10 cal Assault Bike
  • 1:00 Rest

I averaged around a 1:49 pace on the rower and took right off on my lunges. Felt good on the burpees and tried to push on the bike a little. My rounds were 4:33, 4:34, and 4:35. Good one to just go and don’t stop.

Gymnastics

E90S

  • 3×5 Toes to Bars

As I’ve been doing with the gymnastics volume lately my plan was to go until I had to break. I made 3 rounds taking 35-40 seconds to get through and then had to do 5-5-3-1-1 in the 4th round. Sixty T2B in just over 5 minutes ain’t too bad.

Switching Programs

Feeling pretty good this morning.

Active Life – Single Leg Bias

Warm-up

  • 10 Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

  • 10/10 Kossacks (35#, 3s pause)
  • 10 Jumping Lunges

When will these start getting easier? May not find out because this is the end of the 40 workout Single Leg Bias program. Active Life recommended I move to their Hips program next.

Conditioning

5 Rounds

  • 20 KB Snatch (44#)
  • 10 Ring Dips

I’ve had this on my idea list for weeks. I guess it’s similar to 2017 Regional Event 2, so glad I didn’t end up with a pec tear. Broke the snatches up to 10 each arm and did 2×5 on the dips. Finished in 8:18.

Active Life – Back Max

5 Sets

  • 14 Sumo Deadlift (165#)
  • 30s Bent Knee Hollow Hold

I’m into the second 40 workouts of Back Max, which I guess puts the focus on postural stamina. They told me that may be a weakness that caused my most recent tweak a few weeks ago.