Triple Pull

Yesterday I already had sore quads when I rolled out of bed. Walked 18 holes on the golf course. Today at noon I was out in the garage for some rowing.

Year of the Engine – Interval

10 Rounds

  • 1:00 Row
  • 2:00 Rest

Really had no idea on a pace for this since none of the other interval work has been similar. I picked 1:35/500m based on a guy on BTWB who always beats me. My actual pace was 1:34.9 every round for 316 meters. My stroke rate was 33-34 every round and 35 on the last one. It was good to be back on the rower after not using it for over a week.

Went to the 4pm class.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • 400m Run
  • Burgner Warm-up
  • Power Snatch
    • 3×75#
    • 3×95#

Conditioning

E7M – 5 Rounds

  • 400m Run
  • 400m Row
  • 15 Pull-ups
  • 3 Power Snatches

I averaged a 1:50 pace on the rower, did 8-7 for every round of pull-ups, and went 115-125-135-145-155# for the snatches, which were all touch-n-go. With the 155, I had to stop at the hip and reset for a second. I think it’s been about 6 weeks since I’ve done a snatch, when I first strained my calf. The three pulling movements in a row was a challenge.

Brutal Twos

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

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 3x5x235
  • 12×215 (MAX)

Nice to have a spotter for a true max rep set. Beat my previous best, which was 9.

Conditioning

3 Cycles – E3M (2:00 cap on each section)

  1. 5 Rounds
    • 2 Strict Pull-ups
    • 4 Hand Release Push-ups
    • 6 Lunges
  2. 15/10 cal Echo Bike + 30 Wall Balls (20#, 10′)
  3. 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.

More Gymnastics Success

Hard to believe my abs aren’t very sore from the 150 sit-ups on Sunday. Yesterday I walked 18 holes of golf. Out in the garage around noon.

Year of the Engine – Interval

6 Rounds

  • 4:00 Row
  • 2:00 Rest

I got exactly 1,121 meters every time. Huge range of emotions to get through this one. When I got through three I thought it was possible to keep my 1:47/500m pace. When I got though four I had doubts. When I had one left I figured I could hang on. With two minutes to go I thought I might puke. It was a great feeling of accomplishment when I made it! This was the hardest session in four months.

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Went to the 4pm class.

Warm-up

2 Rounds

  • 5 Strict Pull-ups
  • 5 Burpees
  • 20 PVC passes
  • 10 Wall Balls (20#, 10′)

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#

Conditioning

10 Rounds

  • 5 Shoulder Presses (105#)
  • 5 Muscle-ups
  • 12 Box Step-ups (24″)
  • 1:00 Rest

A lot of modifications today. I did the shoulder presses instead of heavier and heavier push jerks. I probably could have used 115 pounds. The box step-ups were in place of double unders and I picked the count by seeing how many I could do in 30 seconds during round one. Both mods were due to my calf strain. Rx was 10 chin-ups, but since I was modding two movements I went with the Rx+ 3-5 muscle-ups. My palm is healing pretty well and I knew ring muscle-ups wouldn’t affect it. I went to the gym planning on doing 4 muscle-ups each round to stay unbroken, but did 5 in the first round and stuck to it. Was close to missing in the final round, but I got them all unbroken! 50 is a lot for one day. The step-ups got consciously slower to give myself a little more “rest” for my pulling to recover. I think I finished in 22:48, though it might have been 22:38 or 23:48. I didn’t record it anywhere right away and the numbers are jumbled in my head.

Accessory

3 Sets

  • 15 Lateral DB Raises (10# DBs)
  • 20 Sit-ups
  • 15 Front DB Raises (10# DBs)

The Price of Unbroken Pull-ups

My legs are still sore today. Was out in the garage just after 12.

Year of the Engine – Interval

12 Rounds

  • 45s Row
  • 1:15 Rest

My goal was to hit 1:35/500m and it was a success. I got 237 meters every round except the 5th where I got 238.

2019-06-21-row.JPGThat put me over 150k meters on the rower since I got it.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

7:00 AMRAP

  • 15 Air Squats
  • 5 Burpees
  • 10 cal Row
  • 4 Inchworms

Got through three rounds and did the burpees instead of 20 double unders, due to my calf.

Conditioning

E3M – 10 Rounds

  • 10 cal Assault Bike
  • 10 Pull-ups
  • 10 MB Cleans (20#)

Second week in a row where the Friday workout repeated some of the movements I did at home on Thursday night. This was programmed as 3×135# C&J for three rounds, then three rounds of heavier doubles, and finally four rounds of heavy singles. I definitely can’t do jerks with my calf and didn’t want to press my luck for my back or calf with heavy cleans so I decided to substitute the medicine ball cleans.

I started hot out of the gate to get the bike going each round and was doing 90+ RPM, until I had 2 cals left where I kind of coasted in because the work is already done and you just need to let it tick over. My goal was to do all of the pull-ups unbroken and I did. Pushing the limit on bigger sets of gymnastics is working out surprisingly well lately. I did tear open my palm in the 9th round, so the 10th was using basically finger tips only to grip the bar on my left hand. I’ve never ripped on my palm before! I think I was done with the first round in 1:02 and the rest of the rounds were 1:11-1:15.

Midline

5:00 EMOM

  • 15 Hollow Rocks
  • 10 V-ups

Last two rounds hurt!

Bench Speed

My back and calf are still bothering me today. Out in the garage at 11.

Year of the Engine – Polarized

24:00 Airdyne

** At endurance pace with 7 second sprints at 5:00, 10, 15, 20 and then recover to endurance pace again.

I got 693 cals and 8.91 miles (14,339m).

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

3 Rounds

  • 35s Assault Bike
  • 7 Hand Release Push-ups
  • 6 Ring Rows

Bench Press

  • 10×45#
  • 10×95#

Conditioning

10 Rounds

  • 10 Bench Press (135#)
  • 5 Strict Pull-Ups
  • 5 Pull-Ups
  • 15 cal Assault Bike
  • 1:30 Rest

There wasn’t a weight listed for the bench press, so I went in thinking I’d do 95# and fly through it. We had to share stations though because it was a big class and TJ wanted to do 135# so I was fine with that. Good thing too because I cruised through every round unbroken without any struggles. Wasn’t sure how I’d do after benching heavy yesterday.

The workout said 10 pull-ups (strict if possible). I thought 100 strict pull-ups is a lot to ask, so I decided to split it in half and keep the intensity high. I was a little faster in my early rounds, but slowed on the bike as the clock ticked away. Finished in 29:16, which is only 46 total seconds over a 1:30 per round average pace. My first round took exactly 1:30 so I stayed extremely close to that pace all the way through.

That was a good one and I didn’t have to scale anything for my current injuries.

Midline

4 Rounds

  • 40 Russian Twists (44# KB)
  • 20 Sit-ups

I was able to do rounds 1, 2, and 3 of the twists unbroken and went 24-16 in round 3.

Left Calf Issue

Kind of surprised I didn’t feel rougher from Sunday’s barbell carry. Still need to get to bed earlier though. My back seems a little tight from all of the bending over while trimming bushes last night. Shortly after noon I pulled the rower out to the back patio.

Year of the Engine – Interval

5 Rounds

  • 4:00 Row
  • 1:00 Rest

My goal pace was 1:49/500m. Went 1,102 – 1,101 – 1,102 – 1,102 – 1,102 meters.

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Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

3 Rounds

  • 30s Assault Bike
  • 30s Rest

3 Rounds

  • 5 Strict Pull-ups
  • 10 Hand Release Push-ups
  • 10 PVC Passes

Push Jerks

  • 5×45#
  • 5×95#

Conditioning

  • 5:00 AMRAP
    • 100 Double Unders
    • 20 Burpees
  • 5:00 AMRAP
    • 5 Push Jerks (135#)
    • 10 Pull-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 100 Double Unders
    • 20 Burpees
  • 5:00 AMRAP
    • 5 Push Jerks (155#)
    • 8 C2B Pull-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 100 Double Unders
    • 20 Burpees
  • 5:00 AMRAP
    • 5 Push Jerks (185#)
    • 3 Muscle-ups

In the first AMRAP I got through 1+114. In the second AMRAP I did 2×5 for every round of pull-ups, getting 4+13. In the third AMRAP near the end of the second set of dubs, my left calf area started to feel weird. I made it through 1+108. In the fourth AMRAP I wanted to stick to sets of 4 chest to bars. In my second set of push jerks, my left calf gave out, so I modified the rest of the workout. I ended up doing 1 full round, 3 push jerks, and then 6×4 C2B. For the fifth AMRAP I did burpees the entire time, which was horrible. I got 63 reps. Finally to finish out in the sixth AMRAP, I did sets of 3 muscle-ups and got through 6 sets.

The muscle-ups felt good considering it was after 25 minutes of work with both types of pull-ups and I hadn’t done any on the rings since the Open because of my right shoulder. Was never really in danger of missing any, though the dip was getting hard. I wore grips for the pull-ups and C2B and then thought I might rip during the last few sets of muscle-ups because I wasn’t wearing grips. I never wear grips for the rings, but this workout was a different beast. I did 48 pull-ups, 32 chest to bar pull-ups, and 18 muscle-ups. Great gymnastics volume for one workout. Oh yeah and how could I forget 125 burpees!

I really hope I didn’t do anything serious to my leg. If I can walk and swing my plan is to golf the next two days.

I also mowed the lawn and then noticed it was my highest stain day on WHOOP, already at 8pm.

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2019 Murph

Signed up for the 9am heat with a bench of friends. Nice cool morning for it.

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

**Partition the pull-ups, push-ups, and air squats as needed.

I haven’t done a real Murph since 2016. In 2017 I was traveling back from attending Regionals and didn’t do it at all. Last year my shoulder was messed up so I did ring rows. Here’s my Murph history:

  • 2012 – 44:26
  • 2013 – 39:41
  • 2014 – 40:17
  • 2015 – 37:18
  • 2016 – 37:11
  • 2018 – 43:10 (ring rows)

I’ve run less than 13 miles in 2019, with only two runs longer than 400m, and a good chunk being warm-ups for class. I just finished 12 weeks of Year of the Engine though, so my conditioning has been feeling great. My pull-ups and push-ups have also been really good this year, so I was looking forward to testing out this workout.

I ran the first mile in between 8-8:30 and got right on the pull-up bar when I found a spot (gym was packed!) I broke it up by doing 20 rounds of “Cindy” (5 pull-ups, 10 push-ups, and 15 squats), but didn’t wear any grips. I like to wear my Garmin watch for this to help pace the runs, so I took advantage of the lap feature to keep track of rounds. It worked great and kept me moving.

  • 1 Mile – 8:26.4 (after getting in the gym and finding a spot)
  • Round 1 – 43.4
  • Round 2 – 43.9
  • Round 3 – 46.4
  • Round 4 – 48.1
  • Round 5 – 50.2
  • Round 6 – 51.5
  • Round 7 – 53.1
  • Round 8 – 52.1
  • Round 9 – 51.6
  • Round 10 – 55.8
  • Round 11 – 54.6
  • Round 12 – 53.9
  • Round 13 – 55.8
  • Round 14 – 56.5
  • Round 15 – 58.5
  • Round 16 – 1:00.7
  • Round 17 – 55.8
  • Round 18 – 1:03.0
  • Round 19 – 59.7
  • Round 20 – 1:22.9 (After telling someone about the blood on my bar and leaving the gym)
  • 400m – 2:00.6
  • 400m – 2:31.3
  • 400m – 2:17.7
  • 400m – 1:54.6 (8:44.2 mile)

I think my watch said about 8:06 when I finished the first mile, but I didn’t hit the lap button until I found a spot to do my pull-ups. I was able to do all of the pull-ups and push-ups unbroken. I tried not to stop during the squats or pause at the top of reps; just keep moving. With about 5 rounds left I ripped my right hand a little bit and was really starting to slip on the bar. So it was a constant adjustment to finish. It took me just over 18 minutes to finish the 20 rounds, which only 2 of them being over a minute. Felt decent when I headed out for the run, but I guess I slowed over the middle 800 meters. Good enough for a time of 35:28 to PR by 1:43! Really happy with that.

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