Smart Does Not Equal Fun

My ass is getting sore from the lunges yesterday. Went to 4pm class, but it kind of sucks with how much I’m limiting myself to let injuries heal because I have to sub out almost every movement. Making smart decisions isn’t fun.

Warm-up

  • 100 cal Echo Bike
  • Zombie Kicks
  • PVC Passes
  • Butt Kicks

I jumped on the bike before class with the intention of doing 150 calories again. I just wasn’t feeling it though, knowing I had a harder 60 coming up in the workout.

Conditioning

5 Rounds

  • 12 Walking Lunges (50# DBs)
  • 25 Sit-ups

The strength work was five sets of back rack lunges with the sit-ups. I did the walking lunges so I wouldn’t have load directly on my spine and so I could still load up my legs. Figured I might as well do it for time. Finished in 6:44. I think it’s been a month since I did a sit-up! Since the class got 18 minutes on the clock I had a nice long rest before the programmed met-con.

  • Buy-in: 60 cal Echo Bike
  • 7 Rounds
    • 14 Air Squats
    • 7 T2B
    • 7 Burpees

The bike was a replacement for rowing 1,000 meters and it took me about 3:50, which is just slightly longer than I would have taken for the row. I did 2x air squats in place of 115# front squats and burpees instead of 70# American kettlebell swings. Turned out to be a good workout and I did all of my toes to bars unbroken. Took me 12:41.

An Odd Mix

I felt wrecked on Tuesday night, which I did not expect from that workout. Can’t say that I ever really go 60 minute straight like that though. My shoulders and neck were beat the fuck up. Glad yesterday was a rest day. Went to the gym at 4pm.

Warm-up

  • 31 cal Row
  • 15 PVC Passes

Conditioning

  • 12 Ski Erg Calories
  • 14 Goblet Squats (53#)
  • 12 Echo Bike Calories
  • 20 AbMat Sit-ups
  • 12 Assault Bike Calories
  • 14 Goblet Lunges (53#)
  • 12 Ski Erg Calories
  • 1:00 Plank
  • 12 Echo Bike Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Assault Bike Calories
  • 4x10s Star Planks
  • 12 Ski Erg Calories
  • 25 Air Squats
  • 12 Echo Bike Calories
  • 20 Lying Leg Lifts
  • Rest 5 mins
  • 12 Row Calories
  • 14 Goblet Squats (53#)
  • 12 Row Calories
  • 20 AbMat Sit-ups
  • 12 Row Calories
  • 14 Goblet Lunges (53#)
  • 12 Row Calories
  • 1:00 Plank
  • 12 Row Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Row Calories
  • 30/30s Side Planks
  • 12 Row Calories
  • 25 Air Squats
  • 12 Row Calories
  • 20 Lying Leg Lifts

Pretty weird workout with a random assortment of movements, none of which fatigued any muscle group. It was really an E2M workout with a machine being the buy-in each minute, complete the other movement, and then rest. So depending on the movement you got about a minute of rest (KBS) or almost no rest (planks).

Time for More Metcons

Yesterday I walked 18 holes of golf. My hamstrings started getting sore last night.

It’s less than 3 weeks until Open Workout 20.1 gets announced, so it’s time to kick up my training a notch or 12 and do more metcons after 2 weeks of undertraining. I need to start practicing my handstand walking again too. Was out in the garage during lunch.

Year of the Engine – Polarized

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

Was doing about 72-73 RPM most of the time for endurance pace. Went 811 cals and 17.36 km.

Went to the gym at 4pm.

Warm-up

  • 3 sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 2 Rounds
    • Front Rack stretch
    • Chest stretch
    • 10 Air Squats
    • 10 HR Push-ups
  • 5 Bench Press (45#)
  • 5 Power Cleans (45#)
  • 5 Bench Press (95#)
  • 3 Power Cleans (135#)
  • 5 Bench Press (135#)
  • 3 Power Cleans (165#)

Conditioning

19:00 AMRAP

  • 3 Power Cleans (185#)
  • 5 Bench Press (165#)
  • 200m Run
  • 1:30 Rest

It was on a 25 minute running clock, but by the time I got through all the warm-up sets above I was starting my first round at exactly 6:00 on the clock. So effectively a 19 minute AMRAP. I got through 7 full rounds and had 23 seconds left, with very consistent round times of 1:22, 1:27, 1:21, 1:22, 1:22, 1:19, and 1:24. I put my belt on for the cleans each round, did them touch-n-go, and then removed my belt as I moved over to the bench.

IMG_3432

10:00 AMRAP

  • 30 Russian KBS (53#)
  • 30 Double Under
  • 15 Sit-Ups

I missed once on the dubs in my third round and finished 5+30. That was a good burner with no spot to rest because the movements didn’t interfere with each other at all.

I really liked both of those workouts and felt great, considering I haven’t slept worth a shit for the last two days.

Russian Annie

I slept in, but made it for open gym at 10am. I was the only one working out today!

Warm-up

3 Sets

  • 15 Reverse Hypers (90#)

Watched some videos on technique again and made some corrections to what I was doing. Felt the movement in a lot more muscles even with the lighter load.

No B.S. Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×175
  • 5×205
  • 5×220
  • 4x5x230
  • MAX @ 225 (7)

Matched my max reps from the first week of this cycle. The descent on the 7th rep felt like a really weird path and then I really struggled pressing it. Disappointing, especially since I stayed at the low end of the recommended 230-235 for the working sets. I guess another way to look at it is I was able to hit the same max reps number as 3 weeks ago with the seven previous sets all being heavier. 🤷🏻‍♂️ It’s important to remember that I’m still progressing and I have enough time to run a 3rd cycle before testing my 1RM.

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Conditioning

50-40-30-20-10

  • Double Unders
  • AbMat Sit-Ups
  • Russian KB Swings (53#)

My back is really tight so I scrapped other ideas I had for today. This was the gym’s metcon on Thursday and I’m always game for an Annie variation. I did everything unbroken in 10:39. There is a small chance I did 10 extra sit-ups in the round of 40 because one of the kids was grabbing my jump rope and I wasn’t sure if I was on 26 or 36 before I yelled at him. I’m 95% sure I did the correct number, but there is always that doubt.

No Year of the Engine workout today since tomorrow is a very leg intensive workout for Labor Day and my back could use more recovery time. I also don’t plan to have a rest day from the gym until I golf on Thursday.

Back in the Gym After a Lot of Golf

It was a fun golf weekend and then I walked 18 holes yesterday as well to play four days in a row. Should have exercised yesterday instead because I couldn’t string together good shots! Out in the garage during lunch today.

No B.S. Bench Press

  • 9×45#
  • 6×95
  • 6×135
  • 3×175
  • 3×205
  • 3×225
  • 5x3x240

Haven’t got in a workout from the program since last Sunday, but did get a little benching in during a metcon least week. This second cycle doesn’t seem to be progressing as well, which may have something to do with my inconsistent training lately because of so much golfing. Today’s working sets should have been in the 240-245 range but I stuck with the low end and it was plenty difficult. I’d probably feel more confident with a spotter instead of just spotter arms on the rig.

Went to the gym at 4pm. Hadn’t been there since Thursday!

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

2 Rounds

  • 5 Strict Pull-ups
  • 10 Box Jumps (20″)
  • 15 Sit-ups
  • 20 PVC Pass Throughs

Strength

  • 5 Split Jerks
  • 5 Weighted Pull-Ups (15#)

Since it was set for 5 working sets, I did the pull-ups after the first five sets of jerks to get them out of the way. All TnG sets on the jerks where I went right in to the dip when lowering the bar. Wore my belt for 155# and up, doing 45-95-115-135-155-175-195#. Obviously could have gone heavier since I was still able to TnG them, but that was enough after bench pressing earlier.

Conditioning

15:00 AMRAP

  • 8 Pull-Ups
  • 8 Alt. DB Snatch (50#)
  • 8 Box Jumps (30″)

The Rx was a 70# dumbbell for the snatches, which we don’t even have and isn’t necessary unless you’re a Sanctionals type athlete.

I wore grips and didn’t use the holes so I could easily flip them around for the snatches. Was able to do every set of pull-ups unbroken. I bitched out on a set or set and a half of snatches during the first half of the AMRAP and changed hands at the ground for those. Otherwise I switched hands in the air for the rest. The box jumps were just slow because I was stepping down and then would take a step back from the box as well. Got through 8+18.

I thought about doing one of the Year of the Engine workouts in the evening, but I was tired.

The Right Scales

Yesterday I had sore calfs, abs, and pecs. Getting sore abs from toes to bars is a rare treat. I’m a little confused why my pecs are so sore, but maybe from doing the larger sets of T2B combined with the wall balls, because when I simulate the motion of both movements I feel it. Walked 18 holes on the golf course. Today all that stuff is still sore, plus my lats. Out in the garage at lunch.

Year of the Engine – Polarized

33:00 Airdyne

**Endurance with 7s sprint @ 7, 14, 21, 28

Earned 946 calories over 19.65 km and probably could have filled a bucket with all of my sweat. Later I went to the 4pm class.

Warm-up

2 Rounds

  • 15 Air Squats
  • 10 Russian KBS (44#)
  • 20 PVC Pass Throughs
  • 5 Shoulder Presses (PVC)

Strength

Push Press

  • 10×45#
  • 5×95
  • 5×125
  • 5×155
  • 5×185
  • 3×205
  • 1×220
  • 1×235
  • 1×245

I belted up for 205 and above I think, maybe even the 185. Still got it! I was hoping to hit at least 235 today and the 245 even felt good. That’s only 15 pounds under my all-time best and I haven’t been doing much heavy overhead pressing. The bench press work probably has some decent carry-over.

Midline

5 Sets

  • 10 Sit-ups

In between some of the push pressing.

Conditioning

  • 50-40-30-20-10 Front Squats (45#)
  • 50-40-30-20-10 Russian KB Swings (53#)
  • 2 Legless Rope Climbs (13′)

The Rx was 75# front squats, American swings, and 1 rope climb, with an 18 minute time cap. There was no way I was attempting Rx for 150 front squats and I figured the empty bar would challenging enough. I did my rounds as 30-20, 25-15, 18-12, 20, 10. I think I’m retired from American swings with my back, so I did the Russians all unbroken. Since I was scaling two movements I went for the Rx+ of 2 rope climbs and decided to make them harder by not using my legs since it was only 10 reps. Barely finished at 17:55. I made the right scaling decisions.

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)