Max Minutes

Yesterday I walked 18 holes on the golf course. Out in the garage at noon today.

Year of the Engine – Interval

12 Rounds

  • 1:30 Row
  • 1:00 Rest

My goal going in was 1:45.5/500m based primarily on the other day with 10x 1:30/1:30. I beat the goal by a bit, getting 427-428 meters ever round and felt good about it. Looking at results on BTWB though, I was much further behind a couple of guys than I usually am.

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Went to the 4pm class.

Warm-up

2 Rounds

  • 10 PVC Pass Throughs
  • 10 PVC Good Mornings
  • 10 Power Skips

Gymnastics & Weightlifting

E2M – 10 Rounds

  • 10 Toes-To-Bar
  • 1 Hang Power Snatch
  • 1 Power Snatch

I had on my grips but didn’t use the finger holes. No issue getting every set of T2B unbroken. I went 95-105-115-125-135-145-155 touch-n-go. Then I dropped 165-170-175 in between reps. I had hoped to go 175-185 at the end, but after 165 I knew I didn’t have it in me. No misses though.

Conditioning

4 Rounds

  • 1:00 Max Russian KB Swings (53#)
  • 1:00 Max Burpee Box Jumps (24″)
  • 1:00 Rest

It was American swings, but I’m retired from those. I put on knee sleeves to help protect my knees on the burpees. I did 35-35-36-37 swings and 11-12-12-13 burpee box jumps. Always feels good to increase reps through a workout like this.

Another golf day tomorrow!

Get One More

Played 18 holes in a cart this morning so I didn’t make it to open gym. Out in the garage at 6:30pm.

No B.S. Bench Press

  • 8×45#
  • 8×95
  • 4×135
  • 4×175
  • 4×205
  • 4×220
  • 6x4x235

Every working set but the first was a struggle and several times I considered decreasing the weight. Survived!

Year of the Engine – Interval

10 Rounds

  • 1:30 Row
  • 1:30 Rest

My goal was a 1:43/500m pace. The first one felt good, so I made a game of trying to get one extra meter each round. Almost!

Seeing Progress

I got that right knee burpee bruise since I didn’t wear knee sleeves yesterday…

burpee-knee-bruise

I have the day off work and am heading out to a concert tonight to see Hootie and the Blowfish with Barenaked Ladies. Bring back the 90s!

Out in the garage by 10am.

Year of the Engine – Interval

6 Rounds

  • 3:00 Row
  • 1:00 Rest

Did this exact same thing in the first week of the polarization phase, getting 835-836 meters each round, with a pace of 1:47.7/500m. My notes say it might have been my hardest effort I had put in for rowing intervals, so I’m not sure how much better I could get 2.5 months later. I set my goal at a 1:47 pace. It wasn’t easy. I was able to keep pace through the first five and then I was way behind during that final interval, having to really push over the last 90 seconds. I got 841-841-841-840-841-840 meters for a¬†33 meter PR over May 31st.

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I sat around resting through the afternoon and then laced up my shoes around 2pm.

Year of the Engine – Endurance

42:00 Run

I set the heart rate zone alerts on my Garmin and they never went off until the last few minutes when my HR got slightly high. Mission accomplished! Distance was 3.83 miles and it was a comfortable run in the middle of the day out in the sun.

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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.

Getting Better

I walked 18 holes yesterday, but still not feeling like myself. I’ve had this cough for a week now. My energy does seem to be getting better each day though. My biceps and lats are pretty sore from the bar muscle-ups on Sunday.

Out in the garage in the early afternoon. Haven’t done an engine workout since the 7th with this sickness. Warmed up with a 3:00 row for 706 meters.

Year of the Engine – Interval

8 Rounds

  • 1:00 Row
  • 3:00 Rest

Over two weeks ago for 10x 1:00/2:00 I held a 1:34.9/500m pace, so I knew I could go faster with this being rest and fewer rounds. My goal was 1:32-1:33/500m.

Really surprised myself with this effort actually because I’m not 100%. Got 325-325-324-324-324-324-325-325 meters.

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Went to the 4pm class.

Warm-up

  • 3:00 Assault Bike (30 cals)
  • PVC Passes
  • Burgener Warm-up

Weightlifting

High Hang Power Snatch + Hang Power Snatch + Power Snatch

  • 2×75#
  • 2×95
  • 2×115
  • 2×135

Paused in both hang positions. Wasn’t going to push it today. Worked up a good sweat still though.

Conditioning

I went over to the dumbbell rack and did some single arm push jerks to warm-up so I wouldn’t have to mess around with a barbell since mine was already set from snatches.

Single Arm DB Push Jerks

  • 5/5 @ 30#
  • 3/3 @ 40#
  • 3/3 @ 50#

21-15-9

  • Push Jerks (135#)
  • Burpees Over The Bar
  • Toes-To-Bar

I wasn’t sure how the push jerks would feel, so I went in with a plan, knowing I might have to back off. Ended up sticking with the plan and did 9-7-5, 9-6, and 9. After the first round of jerks, I was already having a hard time breathing with this sickness. So I had some epically slow ass fucking¬†burpees, even stepping back in to most of them! I think the 21 took me around 2 minutes!! I was hoping I could use the same sets on T2B but decided against that as soon as I got done with those first burpees. I just tried to be quicker between sets. Did 6-5-5-5, 5-5-5, 5-4. Finished in 9:41. Would be a good one to try again when I’m feeling like myself.

A Completely Different 12 Rounds

Yesterday I got up early to play in a golf outing. It was a long day and I didn’t feel like doing anything when I got home, so I made it a rest day. At the gym for open gym at 10am this morning.

No B.S. Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×165
  • 2×195
  • 2×215
  • 2×235
  • 2×255
  • 3x2x260

I was hoping to push near my old 2RM of 275 as a test, but I didn’t have it today. The suggested range for the four working sets was 255-265, but I didn’t even feel good enough to try 265, because I was struggling with 260. To be honest, unracking 255 and doing the double felt sketchy as fuck for some reason. Maybe all of the dumbbell shoulder presses I did on Friday? WHOOP did have me at only 31% recovered this morning.

This completes one cycle of the program. Instead of testing a max next week I’m going straight to a second cycle, since I know I’m not capable of 300 yet. After today, I might be further away than I thought.

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The last 12 months of bench pressing. I love the progression.

Conditioning

  • 5-4-3-2-1 Muscle-ups
  • 5-4-3-2-1 Bear Complex (135#)
  • 10-8-6-4-2 Bar-facing Burpees

I’m not sure if my muscle-ups have ever felt better in a workout, especially that first set of five. All sets were unbroken on the rings. I dropped the bar after every bear complex, which was the worst part of this workout. Looks like I haven’t done the combo since late in 2017 and my barbell conditioning is definitely lacking with how little I’ve been lifting due to injuries over the last year or two. Tried to catch my breath a little bit on the burpees, but keep moving. My first round was a little under 3:00 and I finished in 9:43. Where I could make up time would be picking the barbell back up quicker.

Midline

2 Cycles

  • 6 Rounds
    • 3 Tuck-ups
    • 3 V-ups
    • 3 Straddle-ups
    • 9 Side V-ups (alt sides each round)
  • Rest 2:00

Cruised through the first two rounds in a minute and then slowed considerably. My first cycle was done in 3:49 and my second cycle took 3:47, which is a big surprise. I think I was just a lot more consistent the second time through. With the rest it took 9:36 to get through everything.

After watching the Games, it was time to jump on the rower.

Year of the Engine – Interval

12 Rounds

  • 2:00 Row
  • 1:00 Rest

Could I hold a 1:46/500m pace? No! After getting a little over halfway through round one I made the call to cut back the pace. It’s amazing how much an extra second can change the feel on the rower. I got 562-563 meters every round.

It was hot and humid in the garage. This workout rolled past 200,000 meters since I bought the rower back in January.

Here is a neat comparison. The left chart is my heart rate from March 15th, doing 12x500m with 1:00 rests, where my average pace was 1:49.8. The right chart is today’s workout, which was a pace over three seconds faster and longer time duration since it was two minutes instead of a set 500 meters.

All Legs and Buns

Wasn’t sure how my back would feel after yesterday, since lifts from the hang are tougher on it. Feeling good today though. Out in the garage during lunch.

Year of the Engine – Interval

10 Rounds

  • 1:15 Row
  • 1:15 Rest

Set a goal of 1:38/500m, thinking it might be a little aggressive. It was good though; not easy, but enough of a challenge that I had to push the last half of the workout to stay on pace. Got exactly 383 meters every round.

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Went to the 4pm class.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (45#)
    • 10 Jumping Jacks
    • 10 Russian KBS (44#)
  • Deadlift
    • 10×45#
    • 5×95
    • 5×135

Strength

E4M – 4 Sets

  • 25 cal Echo Bike
  • 5 Deadlifts (155-205-205-235#)

After doing the first bike in about a minute I realized there was no reason to go so hard with what was coming up.

Conditioning

  • EMOM – 5 Wall Balls (20#, 10′)
  • 100 Front Rack Lunges (95#)

I did 15-12-11-12-10-10-10-12-8. Early on I got messed up thinking the clock was counting down, so I think I dropped the bar for a quick rest in the first three rounds and definitely should not have. I think after 2 rounds I made a goal to get to 50 through 4 rounds and then finish out with sets of 10s. With only one round to go, I pushed it a little for that set of 12 so I’d had fewer to finish. Took me 8:30 and I was getting ass cramps shortly after.