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.

Don’t Bust Your Face

I was still feeling the tightness in the middle of my upper back last night and again this morning. The thing in my right hip hasn’t completely cleared out either. Went to 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Bottom Squat Hold
  • 2:00 Row (40 cals)
  • 3 Rounds
    • 10 PVC Passes
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
    • 5 HR Push-ups

Strength

Front Squat

  • 10×45#
  • 5×135
  • 5×185
  • 3×205
  • 3×225
  • 2×245
  • 2×255

I think I started belting up with 185 just to be safe. Was definitely starting to feel heavy with 225 and I could feel that my core isn’t used to supporting the load. It’s nice to start squatting some weight again.

5 Sets

  • 6/6 Kroc Rows (70#)

The rows were done right after the first five sets of rows.

Conditioning

15:00

  • Buy-in: 50 cal Row
  • AMRAP
    • 30 H2H KB Swings (53#)
    • 20 Plate Burpees (55# comp plate)
    • 10 Front Rack Lunges (115#)

I did the row in 2:20 and then got through 3 rounds, the swings, and 10 of the burpees for 3+40. Rx was American KBS, so I figured the hand-to-hand would be a similar fatigue. The plate burpees are awkward and I didn’t find a good rhythm until I sprinted through my final 10, where I kind of did them with my face over the top of the plate so my feet were right there when I jumped them up and then on to the plate.

Rest day tomorrow.

Settle In

Went to the 9am class.

Warm-up

3 Sets

  • 15 Reverse Hypers (50#)
  • 5 Scap Pull-ups

4 Rounds

  • 10 Jumping Jacks
  • World’s Greatest stretch
  • 6 Lunges
  • 6 Air Squats
  • 10 PVC Passes
  • 10 PVC Good Mornings

Strength

  • 8/8 Back Rack Reverse Lunge
  • 8/8 Single Leg KB RDL
  • 2:00 Rest

I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.

Conditioning

10 Rounds

  • 10 Front Squats (75#)
  • 8 T2B

I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!

Stayed after class for this little gem.

45:00 EMOM (alt)

  • 40s cal Echo Bike
  • 40s Cal Row
  • 30s Target Burpees

That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.

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When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.

Not the Chief

Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.

Year of the Engine – Polarized

40:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36

The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.

Went to the gym for the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Hip Stretch
  • 2:00 Row (530m)
  • 2 Rounds
    • 10 PVC Passes
    • World’s Greatest Stretch
    • 10 Air Squats
    • Front Rack Stretch

Strength

5 Sets

  • 5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
  • 10/10 Single Leg Glute Bridges

I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.

Conditioning

“Hanging Chief” – 5 Cycles

  • 3:00 AMRAP
    • 3 Hang Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

**Restart each cycle from the beginning of the AMRAP

When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!

Back Acting Up Again

Last night my quads and traps were feeling sore. I also felt a little something off on the right side of my low back, which is opposite where I always have my issues. This morning I could feel some pinches in the normal spot, especially when I put my left leg in certain positions. WTF! It’s not nearly as bad as it felt last week though. Went to open gym at 10am.

Warm-up

3 Sets

  • 8 cal Echo Bike
  • 15 Reverse Hypers (50#)

I also did 5 strict pull-ups.

Accessory

5 Sets

  • 5 Weighted Pull-ups (30#)
  • 10/10 Kroc Rows (53# KB)

Conditioning

  • 3 Rounds
    • 10 Strict HSPU
    • 20 MB Walking Lunges (20#)
  • 3 Rounds
    • 10 MB Crossover Push-ups
    • 20 Wall Balls (20#, 10’)

The first part was originally going to be 20 box jumps, but after 20.4 and with how my back was feeling I changed to lunges. I knew I would do the first set of handstand push-ups unbroken, but wasn’t sure how the other sets would go. I flew through that first 10 faster than I’ve ever done them and I made all three sets unbroken. The crossover push-ups were nasty with all of the shoulders in this little workout. Wall balls were burning, but I kept them unbroken. Finished in 8:21.

Midline

6:00 EMOM

  • 15 Hollow Rocks
  • 10 V-ups

Planned this to be 5 minutes, but decided to do an extra round.

For the Girls

3 Sets

  • Dumbbell Curl 21s (30#)

Not the prettiest reps, but happy to hit the weight I was doing several months ago when we did them every week.

I chilled at home, mowed the lawn, and was out in the garage just after 3pm.

Year of the Engine – Polarized

38:00 Airdyne

** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36.

Got 1,045 calories and 22.14 km.

I’m out for 20.3

My back felt much better after the run yesterday. Since Wednesday it was feeling like something was out of place, so maybe it was and the run shifted things around. As I was chilling last night watching TV I was getting a little excited for 20.3 and thinking I might actually be able to go for the 315 bar this year. Then I woke up this morning and my back was pinching as I moved around the house. Open gym at 10.

Warm-up

  • 10 Reverse Hypers (50#)
  • 12 Reverse Grip Bench Press (45#)
  • 6 Skull Crushers (35#)
  • 10 Reverse Hypers (50#)
  • 6 Reverse Grip Bench Press (95#)
  • 6 Skull Crushers (55#)
  • 10 Reverse Hypers (50#)

Accessory

4 Sets

  • 12 Reverse Grip Bench Press (145#)
  • 12 Skull Crushers (65#)

That was getting rough!

Conditioning

5:30 AMRAP

  • 25′ Walking Lunges

This was obviously not the planned workout. My back tweaked as soon as I drove up for the first burpee box get over in the real workout, so I tried again. Nope. After putting my shit away I lunged for the last 5:30 on the clock, using the course set out for the Open. Got 20 lengths of the 25 foot course.

Means I won’t be doing 20.3 tomorrow. I did Diane earlier this year so it’s not really a big deal other than I won’t have a real ranking for the Open. Disappointing though, because if I could still deadlift like I could three years ago it would be a really good workout for me. My HSPU are stronger than they were in January when I did a 5:30 Diane.

Midline

10:00 EMOM (alt)

  • 40s Handstand Hold
  • 20s Hollow Hold

Year of the Engine – Polarized

36:00 Airdyne

** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

Out in the garage after 1 o’clock. Might as well do some sweating today. I got 1,032 calories and 21.43 km. Only 0.07 km from my best at this time domain, which was with one more sprint.

I’m going to order pizza and watch Tiger get win #82 tonight!

Rocket Bike

My legs have gotten pretty sore from the wall balls and probably some from the squats yesterday as well. With rowing in today’s workout at the gym I thought I’d switch things up and do intervals on the bike. Out in the garage during lunch.

Year of the Engine – Rocket Race

18 Rounds

  • 45s Airdyne
  • 45s Rest

Was doing around 90 RPM through the first 9 or 10 rounds and then started to pick it up and was doing 95-97 by the end. Total of 652 calories and 9.77 km.

Loaded up my GHD in the truck, hauled it across town, and unloaded it for a friend who bought it. It’s nice to get more space back in the garage. Went to the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (50#)
  • 2:00 Echo Bike (22 cals)
  • 3 Rounds
    • 8 PVC Good Mornings
    • 5 Ring Rows
    • World’s Greatest Stretch
    • 10 PVC Passes
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

Conditioning

E4M – 5 Rounds

  • 500m Row
  • 5 Deadlifts (245#)

I belted up for the deadlifts to be safe and used a neutral grip for every set. Going in my plan was to row around a 1:43 pace, but I was feeling good. I did 1:41.5, 1:41.5, 1:41.0, 1:40.0, and 1:37.5. Didn’t really screw around getting to the bar and wasting time before lifting either. I’m loving how well I’m able to recover now in a workout with rest like this.

Since the rower felt great, I checked the drag factor afterwards and it was at 114, so maybe I should lower mine even more at home.

Midline

3 Rounds

  • 1:00 Plank
  • 20 Russian Twists (30# MB)
  • 10 Barbell Sit-Ups (45#)
  • 1:00 Rest

This took around 2:05-2:10 per round.