No Place to Rest

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.

Warm-up

  • 15 cal Assault Bike
  • 2 Rounds
    • 5 PVC Pass throughs
    • 5 Goblet Squats (44#)
    • 5 Elbow Punches
  • Power Cleans
    • 5×45#
    • 5×95
    • 3×135
    • 2×165

Conditioning

2 Cycles

  • 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.

Cycle 1 Cycle 2
Split Cumulative Split Cumulative
3:56
(row + transition)
3:56 4:45
(2 transitions + row)
19:38
0:39 4:35 0:41 20:19
0:40 5:15 0:44 21:03
0:41 5:55 0:44 21:46
0:44 6:39 0:43 22:29
0:41 7:20 0:44 23:13
0:42 8:02 0:46 23:59
0:43 8:45 0:46 24:45
0:42 9:28 0:47 25:32
0:45 10:13 0:48 26:20
0:45 10:58 0:49 27:09
0:45 11:43 0:49 27:58
0:49 12:32 0:45 28:43
0:49 13:21 0:46 29:29
0:48 14:09 0:42 30:11
0:45 14:53 0:37 30:48

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.

Slowed Too Much

That Sunday night rowing workout took a lot out of me. Yesterday I walked 18 holes on the golf course. My mid and upper abs are really sore from the core work on Sunday.

Year of the Engine – Endurance

39:00 Run

Headed out for a run at 8am before it got too hot and humid. After noticing my heart rate was getting in to zone four too much on previous runs, I held back and wanted to keep more of an endurance pace for this. Went 3.48 miles, which is less than I did for the 36 minute run last week, but more on par with what the goal is supposed to be. I need to speed it up some though so there isn’t much time in zone one and it’s mostly zones 2-3. I need to set the heart rate zone alerts on my Garmin watch.

I felt kind tired the rest of the day after that run. Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (160#)
  • 4 Rounds
    • 5 Russian KBS (44#)
    • 10 PVC Passes
    • 10 Jumping Jacks
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 3×115

Conditioning

  • E3M – 5 Rounds
    • 10 cal Assault Bike
    • 10 T2B
    • 3 Power Snatch (135-145-155-160-165#)
  • E3M – 5 Rounds
    • 10 cal Assault Bike
    • 10 T2B
    • 3 Power Cleans (185-195-205-215-225#)

Could I do the toes to bars unbroken? You bet! That was without a doubt my win of the day. 100 total T2B and I never broke up a set. Granted, it was a long (nearly 30 minute) workout, but I usually end up at singles with that much volume even doing sets of 4s or 5s. I did the snatches all touch-n-go and then went to singles for the power cleans. I put on my belt after the set of 185. I was holding about 80 RPM on the bike, which was taking around 25-35 seconds to finish. I had about 90 seconds of rest each round.

More Midline

2 Sets

  • 2:00 Weighted Plank (45#)
  • 2:00 Rest

Was programmed as 4 sets of 1:00 / 1:00, but I got a late start so jumped in with a couple of guys and wanted to catch up.

Calf Cautious

Got to bed later than I wanted and had a hard time falling asleep. Out in the garage at lunch.

Year of the Engine – Endurance

33:00 Airdyne

Got 929 cals and 19.56 km. Completely drenched in sweat and so was the full-size towel I used. Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

6:00 AMRAP

  • 10 Step-ups (14″)
  • 5 Burpees
  • 10 Walking Lunges
  • 20 PVC Passes

Did the step-ups instead of double unders because I’m being cautious with my calf. Got through two rounds, step-ups, and burpees.

Conditioning

  • 1,500-1,000-500m Row
  • 63-42-21 Russian KB Swings (53#)
  • 36-24-12 Shoulder Presses (95#)

More scaling instead of 1,200-800-400 meter runs, American KBS, and push jerks. My calf has been feeling good, so I’m going to continue to baby it and then hopefully I’ll be able to run when I start vacation on the 12th.

I held a 1:50/500m pace for every row even though I didn’t want to after the first one. Kettlebell swings were all unbroken, with really sweaty hands for the 42 and 21. I did all of the shoulder presses in sets of sixes and was close to failure at the end of each round. Finished in 24:05. Hot sweaty mess again.

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.

2019-06-25-row.JPG

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)

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.

2019-06-11-row

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.

img_2839

Morning Endurance Run

Woke up with my back feeling much better than yesterday morning. Was out the door for a run before 8am while it was cool out.

Year of the Engine – Endurance

27:00 Run

Ended up going 2.87 miles in 28:45, so only a 10:00/mile pace, but I averaged 170 steps per minute again. I’ll chalk the pace up to just getting out of bed. I wore an older pair of Saucony shoes I had actually been fit for at a runners store and they are not at comfortable as my Reebok runners.

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

I also did some hanging to open up my shoulders, bar taps, and a few toes to bars to make sure my back could handle them for the workout.

3 Sets

  • 6 PVC Passes
  • 9 Air Squats
  • 4 cal Assault Bike

Bench Press

  • 10×45#
  • 5×95

Strength & Conditioning

28:00 EMOM (alt)

  • 5 Bench Press
  • 12 T2B
  • 15 cal Assault Bike
  • Rest

The bench press was a sub for push presses since I didn’t want to put that loading on my back. I used 135, 155, 175, 195, 205, 215, and 225, which is 92% of my 5RM. Felt good even as I got out-of-breath in the later rounds. I wore grips for the toes to bars and actually did every set unbroken without any struggle. I never do that large of sets so I was surprised I didn’t fade. Even though there is almost 4 minutes between each set it still adds up to 84 total reps. I started out with the Rx 12 calories for two rounds on the bike but even at 90+ RPM it was too easy, so I bumped up to the Rx+ of 15 calories and even caught up on the calories I was behind from the other rounds. Really not a bad workout, because there is a ton of rest.

Midline

20s Work : 10s Rest (Tabata) until finished

  • 200 DB Russian Twist (45# plate)

It was written to use a dumbbell, which I’ve never tried for Russian twists, so I gave it a try. Big mistake. It’s awkward to hold, I was falling over, and it felt like I was going to rub my knuckles raw. So after getting 18 reps in the first work interval I switched to a 45# plate. Took me 4:06.

5 Rep Bench

I didn’t get out golfing yesterday because I found a bunch of water in the basement and spent almost 2 hours cleaning it up. I’m sore from that today. Went to open gym at noon.

Warm-up

3 Sets

  • 1:00 Assault Bike
  • 15 Reverse Hypers (90#)
  • 10 PVC Passes

Ended up with about 45 calories on the AB.

Strength

Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×175
  • 5×200
  • 5×220
  • 5×235
  • 5×245

My ass came off the bench a little in my last two reps, but that ties my old PR for a set of 5, when I had gotten my max up to 290. Can I hit 300 in the next few months?

Conditioning

25:00 EMOM (40s work / 20s rest)

  • H2H KBS (44#)
  • Plank
  • Jump Rope Singles
  • Sit-ups
  • Lateral Step Overs (14″)

I was getting 22 swings and 22 sit-ups each round. Never missed on the jump rope. Perfect little workout for today that didn’t get me breathing or sweating very hard. Ready for Murph tomorrow!

I wouldn’t mind getting out to golf but I need to do yard work and a bunch of other shit, so we’ll see.