Double the Run

My abs are still sore and my back is a little tight. I’ve had a bit of a throat tickle and some hacking the last two days. Not sure where that came from. Out in the garage around 11am.

Year of the Engine – Polarized

39:00 Airdyne

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

I was able to keep a significantly better pace than I did for the 36 minute rides. Did 1,111 calories and 24.16 km. Later I went to the 4pm class.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • 400m Run
  • 2 Rounds
    • 10 PVC Passes
    • 8 Goblet Squats (40# DB)
    • 4 Inch Worms

Strength

Front Squat

  • 5×45#
  • 5×95
  • 5×135
  • 4x5x155

Single Leg KB Deadlift

5x 10/10 (53#)

My back is pretty tight from the lifting yesterday so I didn’t want to push it on the squats. The deadlifts were done in between squat sets.

Conditioning

15:00 AMRAP

  • 21 Wall Balls (20#, 10′)
  • 400m Run
  • 9 Sumo KB Deadlifts (88#)

I did every round of wall balls unbroken. I don’t know what I was thinking going out on the 400 meter course, but as soon as I hit the turn-around point I realized my mistake. Should have only been running 200s, but after one I already committed and stuck with it. The workout was programmed as 15 calories on the rower, but some of us ran since it was a packed house. I also modified from the 225# deadlifts. Finished 4 rounds plus 2 wall balls.

Looking back at my heart rate in WHOOP, it would get up during the wall balls and then it would drop on the run. I need to get better at pushing the runs in stuff like this with a higher heart rate because it was only around 130-135 which is more of what you’d want to see for endurance running.

Five Shy

Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (160#)
  • Dead Hang
  • Kip Swings
  • 5 Muscle Snatches (45#)
  • 5 Pull-ups

Conditioning

16.3 – 7:00 AMRAP

  • 10 Power Snatches (75/55#)
  • 3 Bar Muscle-ups

I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.

The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.

Accessory – Posterior Chain

5 Sets

  • 6/6 Single Leg Deadlifts
  • 10/10 Lateral Box Step-ups (24″)

Used 75# for two sets of deadlifts and 95# for the other three.

Midline

3 Sets

  • 30 Alternating V-ups
  • 30 Side Plank Jumps
  • 60 Flutter Kicks

My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.

Gun Show

3 Sets

  • Barbell 21s (45#)

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25

Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.

Avoid Americans

On Sunday night I woke up several times during the night with my shoulders just crying from the double overhead holds My shoulders and quads were pretty sore in the morning. Walked 18 holes, which I think helped a lot. Today I was out in the garage around 12:30.

Year of the Engine – Interval

12 Rounds

  • 1:00 Row
  • 1:00 Rest

Almost 2 months ago I did 15 rounds of this at a 1:39/500m pace, so my goal pace was a second faster. Felt good and I got 306 meters for 9 rounds, 3 @ 307, and 1 @ 308.

306-306-306-306-306-306-
306-306-307-307-307-308m

2019-06-04-row

Went to the 4pm class.

Warm-up

3 Rounds

  • 45s Row
  • 8 Plyo Lunges
  • 30s Bottom Squat Hold
  • 5 American KBS (35#)

Strength

4 Sets

  • 8/8 Bulgarian Split Squats (53#)
  • 8/8 Single Leg Deadlifts (53#)

Conditioning

12:00 AMRAP

  • 8-10-12… Wall Balls (20#, 10′)
  • 8-10-12… American KBS (53#)
  • 30 Double Unders

I had no plans to try the 70# Rx weight. I missed a double under in round two, but otherwise every movement was unbroken the whole way. I finished the round of 18s, 20 wall balls, and 4 swings for 360 total reps. I had about 40 seconds left when I picked up the kettlebell and after those four reps I tweaked my back, so I was done. Couldn’t really stand up straight so I hope it’s not bad when I wake up tomorrow. Fingers crossed! Maybe I should stick to Russian Swings. At least my conditioning felt great; I could have kept doing unbroken wall balls for at least 2 more rounds.

Max Dubs

I did a bunch of yard work yesterday after the workout. I could feel my left shoulder when I was turning the mower around, so hopefully I didn’t do anything to it. At night I was feeling rocked and my upper back was already getting sore. My hands even started aching up through early afternoon. I’m pretty damn sore in my lats, shoulders, and biceps today.

Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Machine (30s Easy / 30s Hard / 30s Easy)
  • 10/10 Single Leg/Arm Deadlifts (44#)
  • 5x
    • Inchworm
    • 2 Air Squats
    • 2 Push-ups

Strength

Deadlift

  • 10×45#
  • 6×135
  • 3×205
  • 3×255
  • 3×295
  • 3×325
  • 3x3x335

The working sets were programmed at 90%. Since I don’t really have any recent max, each week I’m starting based off an estimated max and then trying to push a little past that to keep making steady progress back to my strength levels.

Conditioning

5 Cycles

  • 2:00 AMRAP
    • 15 cal Row
    • 10 DB Hang Squat Cleans (40# DBs)
    • Max DU
  • 1:00 Rest

I got 39-45-58-57-46 with 2-2-0-0-1 misses. Kept around a 1,400 cal/hr pace and did the cleans unbroken each round. Not as hard as I was expecting, so maybe I’m getting some legs back.

An Easy Sweat

Did a bunch of walking at Cedar Point on Friday night and took a needed rest day yesterday. I was so tired from the trip I was in bed by 10 last night. Went to open gym today.

Accessory

4 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 Single Arm/Leg KB Deadlift (53#)
  • 15 Lemon Squeezes

Conditioning

30:00 EMOM (40s work at a recovery pace)

  • Walking Lunges
  • H2H KBS (44#)
  • Double KB OH Hold (35#)
  • Bicycle Crunches
  • Lateral Box Step Overs (14″)

An easy sweaty one to get the heart up a bit and keep it there.

Grip City

My shins and ankles are sore from the broad jumps. Shoulders have some fatigue too. Maybe now that I’m on protein again I’ll have improved recovery. Went to the 4pm class.

Warm-up

  • 600m Run
  • 3 Rounds
    • 5/5 Kettlebell Snatch (35#)
    • 10/10 Single Leg KB Deadlifts (35#)

Strength

Deadlift – 4×5 @ 80%

  • 10×45#
  • 5×135
  • 5×165
  • 5×195
  • 5×225
  • 5×255
  • 4x5x275

Estimated my current 1RM at 345 based on the 3×325 I did in August. The working sets were 10 pounds more than I did a month ago for 5×5. The weight felt decent and I’m still able to keep a neutral grip for every set. Slow progress, but moving in the right direction.

Conditioning

10:00 AMRAP

  • 5/5 KB Snatch (53#)
  • 10 T2B

I was all geared up with my gymnastics grips and wrist wraps over the top of them to soften the blows from the kettlebell. Was able to do 4-3-3 for the toes to bars every round, which is very surprising with this only being a couplet. Even between those inner sets I didn’t come off the bar very long. Made it through 8+3 and felt good in that one.

That was 80 T2B! My hips always give out a lot earlier in rep counts, even in much longer workouts. Maybe I’m finally improving my endurance with the movement. Sure have been doing enough lately!

Tiger!

Today is all about Tiger Woods, but went to open gym at noon.

Active Life – Bulletproof Shoulders 15

3 Rounds

  • 5 Yoga Push-ups
  • 10 Cuban Presses (PVC)

3 Sets (each arm)

  • 75m Single Arm OH Carry (53# KB)
  • 1:00 Rest

Conditioning

2 Rounds

  • 25 MB Cleans (20#)
  • 15 Ball-facing Burpees

Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.

Accessory

4 Sets

  • 5 Pendlay Rows (135#)
  • 6/6 Single Leg Deadlifts (135#)
  • 7 Evil Wheels
  • 8/8 Wood Choppers (40# DB)

This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.