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.

Technology Troubles

I’m a little sore from 20.1. Suprisingly, the worst of it is in my glutes. I woke up with the decision not to redo it. At the end of the day my score doesn’t matter for anything. One. And. Done. I’m already feeling good about it. 🙂 I was out in the garage around 10:30am for rowing intervals, but the computer wasn’t working so I had to pull a switcheroo.

Year of the Engine – Polarized

34:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

After the third sprint I pulled a wheelie to scootch the front of the bike over and the computer fucking reset! During some of the sprints the front of the bike tends to drift over towards my treadmill and I didn’t want to end up with the handles getting too close. I took the numbers from 16 minutes to estimate totals of 1,015 calories and 20.5 km.

As I was sitting down and updating notes, I accidentally deleted my entire Workouts note, where I plan about a week ahead and have a lot of workout ideas saved. Undo on iOS didn’t work and there is no revision history in Bear. Fuck! I checked both laptops and they’d already synced across the updated empty note. The best I could do was restore an old copy, which had the majority of what I need. I should stay away from computers the rest of the weekend.

During the day I cut up a dead tree that fell two weeks ago and hauled the wood over to a friend’s house. There were some pretty good weighted carries hauling logs to the truck! I got to the gym just before 6pm to use the rower.

Row Tests

  • 100m
  • 2:00 Rest
  • 100m
  • 2:00 Rest
  • 250m

I got 15.8, 15.6, and 39.7. Only 0.1 seconds shy of matching my PR for 100 meters. I had set the drag factor to 130 to start and then for the second 100 I moved the damper from around 5.5 up to 7. I moved it back down for the 250, which was 1.4 seconds slower than my PR. Not too bad with these weak ass legs.

2019-10-12-row-tests

BTWB’s stupid 6 month history always screws my Fitness Level score, so I’ve been wanting to hit a few of these tests to get it back up to realistic levels. I really hate that they count interval work as a PR attempt, which is using 1:47.3 as my recent best 500m time, only good for a level 18! Come on bro, that’s about the pace I hold when doing 500m repeats in a metcon. The 1k row wasn’t a test effort either.

Photo Oct 12, 2019 at 61127 PM

Anyway, that served as a good warm-up for the short intervals.

Year of the Engine – Rocket Race

15 Rounds

  • 20s Row
  • 40s Rest

I got 114-116 meters every round. Still had pretty good power left in my legs after the test rows.

Since it was a quick workout and I made the drive out, I figured I might as well do some other stuff.

Strength / Gymnastics / Conditioning

  • E2M – 5 Rounds2 Weighted Pull-ups (30#)
    • 5 Strict Handstand Push-ups
    • 50 Double Unders
  • E2M – 3 Rounds3 Weighted Pull-ups (30#)
    • 7 Strict Handstand Push-ups
    • 50 Double Unders
  • E2M – 2 Rounds4 Weighted Pull-ups (30#)
    • 10 Strict Handstand Push-ups
    • 50 Double Unders

The plan was do do 10 rounds of 2-5-50, but it was too easy and I was getting 1:10 of rest each round. Then it was still too easy. Finally it was almost too hard. I missed a double under in round 1, 6, and 7. Then in round 9 after 30+ dubs it was like I’d never done a double under before or the rope was possessed. I missed 4 or 5 times and my rest was down to about 25 seconds! Doing those two sets of 10 strict handstand push-ups was a good challenge. 66 total strict HSPU and I made sure to get an exaggerated lockout on every rep as prep if they come up during the Open again.

Tomorrow I’ll have to see what’s up with my rower’s monitor. I remembered that I can swap with the Ski Erg to see if the problem is with the monitor or somewhere else.

On to the Next Cycle

My legs are fucking sore! Out in the garage during lunch.

Year of the Engine – Rocket Race

12 Rounds

  • 1:30 Row
  • 1:00 Rest

On August 20th I averaged a 1:45.3 pace for this same workoutand the results were not good on the BTWB leaderboard. I think I should be going much faster for this, so my goal today was 1:40-1:41/500m. I did 1:40.8 for 446 meters every round. That’s a 226 total meter improvement from the last time.

2019-10-09-row

Kevin came over around 4pm.

No B.S. Bench Press

  • 10×45#
  • 6×115
  • 4×145
  • 4×185
  • 2×215
  • 2×235
  • 2×255
  • 2×260
  • 1×260 (fail 2nd)
  • 1×260
  • 2x1x265

Was supposed to do 4×2 @ 265-275#, but that didn’t happen. With all the struggles lately I’ve completely lost all confidence on the bench. I have a long way to go to get 300 this year. Fresh start with this next cycle, so I’m going to try some other things:

  • Be more conservative with the weights in the program to keep speed through reps and not struggle so much.
  • Lift 2-3 doubles or singles after the working sets each week to get used to heavier weight.
  • Accessories on another day to target chest, back, and triceps.
  • More protein.

Accessory / Conditioning

10 Rounds

  • 5 Strict C2B Chin-ups (fat bar)
  • 10 Goblet Squats (50#)
  • 10 Banded Tricep Push Downs (green band with Fat Gripz)
  • 5/5 Single Leg Lateral Step-ups (30”)

I did 3-2 and then all singles with a drop from the top for the chin-ups. Sped up the squats and step-ups over the last 3-4 rounds. Finished in 20:08.

Coastin’

I got a solid night of sleep and am off work today for a weekend trip to Cedar Point. Out in the garage around 10am.

Year of the Engine – Rocket Race

6 Rounds

  • 2:00 Row
  • 3:00 Rest

A month ago I did 8 rounds of 2 on 2 off with a 1:41.9 average, so I was shooting for 1:39-1:40 today with the longer rest and fewer rounds. Hit it right on the money with an average pace of 1:39.5/500m for 602-603 meters every round. Needed one more meter!

2019-10-04-row

I mowed the lawn and ran some errands before heading to Ohio.

Max Followed by Max

Out in the garage during lunch.

Year of the Engine – Rocket Race

15 Rounds

  • 1:00 Row
  • 1:00 Rest

On April 11th I did 15 rounds getting 303-304 meters and on June 4th I averaged 1:37.8 for 12 rounds. Today my goal was to go sub 1:38 and I averaged 1:37.5, getting 307-308 every round. Today was 67 total meters more than the 15 rounds in April.

Here’s a comparison of my heart rate with April 11th on the left and today on the right. Slightly better today at a faster pace, even with a bogus reading during the middle of the April attempt that would have made the average HR higher.

 

Went to the 4pm class.

Warm-up

  • 1:30 Row (400m)
  • 3 Rounds
    • 5 Double DB Shoulder Press (25#)
    • 5 Ring Rows
    • 10 Air Squats
    • 10 PVC Passes

Strength

  • 5 Push Presses (45#)
  • 5 Push Presses (95#)
  • 5 Push Presses (135#)
  • 5 Push Presses (155#)
  • 8/8 Kroc Rows (40# DB)
  • 50 Double Unders
  • 5 Push Presses (185#)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders
  • MAX Push Presses (205# – 5)
  • MAX Push Presses (155# – 7)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders

Belted up for the last 4 sets of push presses and every set was touch-n-go reps until the two max rep sets where I reset on each rep. The other movements were supersetted with the push presses and the two max rep sets were back-to-back, which was hard! Could have gotten more on the max sets, but would have risked over-extending my back.

Conditioning

10:00 AMRAP

  • 60 Air Squats
  • 50 Push-ups
  • 60 H2H Russian KBS (53#)
  • 30 Box Jumps (24″)
  • 20 HSPU
  • 10 Push Jerks (135#)

I swapped out 40 dumbbell snatches for the swings with my back as tight as it is. I sped up on the last 20 air squats, knowing that my legs would get a rest. Went 4×10 and 2×5 on the push-ups, 40-20 on the swings, 4×5 handstand push-ups, and 3-4 on the jerks. So three reps shy of finishing a full round. I was planning to bust out all 10 jerks, but that plan quickly went out the window when I picked up the bar!

Been a Long Week

Yesterday I walked 18 holes. As expected, my legs got sore from the squatting. My back was really tight from the C&J and all of the deadlifts, so I’m staying away from the weights for a couple of days. I was tired after mowing the lawn during lunch, so I waited until around 4pm to head out to the garage.

Year of the Engine – Rocket Race

10 Rounds

  • 2:00 Row
  • 1:00 Rest

A month and a half ago I averaged 1:46.6 for 12 rounds of this. My WHOOP recovery is 33% for today and it’s been a long week at work with many days online until 9pm, so I wasn’t going for any PRs. Just get in the work, even though it’s only 10 rounds. I got from 551 to 554 meters.

2019-09-27-row

Four Sections

I got just over 9 hours of sleep last night! I think my legs are going to get pretty sore from all of the squats yesterday. No time again for a Year of the Engine workout today. Went to the 4pm class.

Warm-up

4 Rounds

  • 10 Jumping Jacks
  • 10 Pass Throughs
  • 8 Air Squats

Power Clean & Push Jerk

  • 3×45#
  • 3×95
  • 3×135

Conditioning

  • 0:00-5:00
    • 1k Row (3:27.8)
  • 5:00-17:00 – Power Clean & Push Jerk
    • 135
    • 165
    • 185
    • 205
    • 225
    • 235
    • 245
  • 17:00-22:00
    • 1 mile Echo Bike (2:21)
  • 22:00-35:00
    • 21-15-9
      • Deadlifts (225#)
      • Handstand Push-Ups
    • AMRAP
      • Strict Handstand Push-ups

I thought about holding a 1:40/500m pace on the row, but didn’t want to completely destroy myself for the next 30 minutes of the workout. Only 16 seconds slower than my PR. I’ll take the push jerk considering my PR is 255! That bike started to burn before the half mile and then it was just holding on. My back was a little lit up from the last two C&J, so I took it night and slow on the deadlifts. I went 6-5-5-5, 5-5-5, and 5-4. On the HSPU I went 6-5-5-5, 5-5-5, and 9. It took me 9:12 to complete, which would be a really slow Diane time. I rested until there were three minutes left when I decided to start doing strict HSPU. I started with a set of 5, then maybe a triple, some doubles, singles, and a double to finish, getting 21 reps.