On Friday my forearms were sore from all of the swings. I really needed the rest day yesterday after doing some kind of workout 12 days straight. Last night I drove home late from up north because of storms rolling in overnight. No heading to the gym today due to the ice storm and then snow on top of it. Went out to the garage around 11am.
It was snowing, so I might as well ski, right? I didn’t bother to heat up the garage, so wore a hat, gloves, and bundled up. Was stripping things off by the end though. You can really see the effect of no warm-up, where I thought I wouldn’t be able to hold the pace I went at for the first interval. I’m also not used to the ski erg, which I haven’t used in months and it’s easy to forget how much tougher it is to get up to speed compared to the rower. Settled in on a pretty solid pace.
- 25 Band Pull Aparts (red)
- 20 Diamond Push-ups
- 2:00 Rest
Was controlled on the pull aparts and kept tension on the band. Did 2×10 push-ups every round, though the second ten got tough in round 3. Finished in 13:15.
Might as well start on some of the back isolation/stability stuff.
3 Sets, 2 Sets, 1 Set
Do three sets on one side and then three on the other side, rest 1:00, then do two sets per side, rest 1:00, and finally one set per side.
During an RKC plank you are trying to create as much tension through the midline and posterior chain as you can be contracting all of those muscles. These get really hard.
Still not enough sleep last night. I need to get to bed earlier than I have been. We moved open gym up to 10am instead of noon, which was an adjustment to make my pancakes earlier this morning. Nice to be done early though, especially in the summer.
- 10 Reverse Hypers (140#)
- 10 PVC Passes
E90S – 6 Sets
This was basically meant as a way to warm up the body for the carrying. I used 45-75-95-115-125-135# and did every set quick touch-n-go reps. They felt really good!
- 1 Mile Barbell Carry (135#)
- 10 Barbell Push-ups (Each time you drop the bar)
Wanted to try something different outside today and luckily the chance of rain went away. Walking and breathing weren’t bad at all, it was the bar on my shoulders that made me stop. I did 3×200, 8×100, and 1×200 segments, so ended up with 11 sets of push-ups. Didn’t run a clock, but I think it took over 30 minutes.
- 10/10 Side V-ups
- 10/10 Leg Circles
- 20 Plank Jumps
- 40 Flutter Kicks
Finished in 10:10.
I wanted to trim all of the bushes around the house, but after doing three of them it started raining. So I fixed up the treadmill and was on the Airdyne by 7pm.
Year of the Engine – Polarized
21:00 Airdyne + Ski Erg
Done at endurance pace with a 7 second sprint at 4:00, 8, 12, and 16 on the clock and then recover right back to the endurance pace.
Always something! The bolts on the left pedal both snapped at 10:30 when I had 295 calories and 6,180 meters. I could tell my legs were fatigued from carrying that barbell earlier today because I was having a hard time holding 72-73 RPM. After the breakage I jumped on the Ski Erg to finish the other 10:30, sprinting at 1:00 and 5:00. Went 2,440 meters.
Now I have another machine to fix. FML!
On Monday I golfed 18 in a cart. Was feeling sick during the NCAA Championship game, started puking in overtime, and was up all night. Tuesday morning I was able to stomach food, but had a bad headache and was exhausted all day. Took several naps and slept 10.5 hours that night. Still felt out of it and tired yesterday. Feeling good and back to work this morning.
Quick trip out to the garage in the late morning.
3:00 Row (750m)
Paced the minutes at 2:05-2:00-1:55.
Engine Builder – Anaerobic
I got 17-17-18-18-18-19-19-19 calories and 173-170-177-177-177-178-178-178 meters. Five calories and 23 meters more than a month ago. Can really feel things loosen up and get the feel for the speed after a couple of intervals. Maybe I should warm up more. Not sure what happened in that second one though, where the distance dropped; I felt like I got up to speed quickly and averaged a better pace than the first.
Today’s workout at the gym was rowing intervals with air squats, so I stayed home to save travel time and get more done at work after two sick days. Allowed me to get in a little gymnastics strength and catch up on another EB workout in the garage.
3:00 Ski Erg (665m)
Paced the minutes at 2:20-2:15-2:10.
- 3:00 EMOM
- 1:00 Rest
- 3:00 EMOM
- 1:00 Rest
- 2:00 EMOM
Each working minute I did:
- 5 Strict C2B Pull-ups
- 10 Hand Release Push-ups
Been getting in a lot of strict pull-ups over the last month or so, but this got aggressive real quick!! I was planning on a straight 10 minute EMOM but there wasn’t enough rest. Saying they were all strict pull-ups would be generous because I definitely got some legs in there when I started to struggle. Wearing heavy sweat pants and a heavy hoody may have made a big difference here. Having to jump up to the bar in my garage is a big deal too.
Engine Builder – Max Aerobic Power
Settled on a goal pace of 1:39/500m, which felt great and at the same time was a good challenge. I got exactly 25 calories every time and 303 meters every round except the 12th, when I got 304. Can’t ask for better consistency. Really good sweat after no workouts since Sunday.
My back is feeling a lot better. I’m not putting any load on it, so I stayed home from the gym. Out in the garage just before 4pm.
Engine Builder – Speed
- 4:00 Airdyne (AD2)
- 90s Rest
My goal was ~85 RPM and it was a success. Calories per interval were 152-152-155.
- 15 Hip Thrusts
- 15 Banded Pull-throughs (green)
I learned that hip thrusts are when you elevate your torso on a bench or box, which gives you a deeper range of motion. First time trying pull-throughs and it takes a set or two to understand how to balance so you don’t keep tipping over backwards. Curious to see if my ass will be sore from these.
- 200m Ski Erg
- 20 Plyo Lunges
- 20 Alternating Leg V-ups
Quick one. I tried to get my pace down to 1:50/500m and hold there. Took me 7:51 to finish.
My ass was starting to get sore from the lunges last night already and it’s kicking in today. My quads are feeling squats too.
E2M 10 Rounds (alt)
- 40 cal Airdyne (AD2)
- 24 cal Ski Erg
After rowing for 19.1, I wanted to give the movement a rest in this week’s aerobic work. The idea with this one was 90 seconds of work and 30 seconds of rest for both machines, which was based on 73 RPM on the Airdyne and 960 cal/hr on the Ski Erg.
I started getting a headache on Monday night and still had a bit of it when I woke up on Tuesday. This seems to be happening now that I’m pushing myself harder in workouts. My body definitely told me it was a rest day yesterday, though I did get exercise clearing snow several times throughout the day.
Today I decided to stay home and do a garage workout instead of being out on the roads. We got a lot of snow.
- 200m Ski Erg
- 10 Good Mornings (45#)
- 5 Inchworms
Deadlift (Build to Workout Weight)
- 3 Deadlifts (275#)
- 15 Thrusters (45#)
- 12 Bar-facing Burpees
Came up with this based on the gym’s programmed workout which is an alternating EMOM of 3 heavy (athlete choice) deadlifts, 20 wall balls, and a 200m run (or 50 seconds of shuttle runs). Figured I’d get rid of the extra resting by making it a straight 5 rounds. No place for wall balls in the garage so empty bar thrusters sounded like a good swap. Obviously not running in the garage and wanted to get in more bar-facing burpees before the Open anyway.
I didn’t wear a belt in the warm-ups or the workout because it would get in the way for the burpees. Had thought about doing 315 when I first saw the gym’s workout, which probably would have been fine in the EMOM, but glad I cut back for this. I was resting too much before picking up the deadlift each time. Thrusters were at a controlled pace each round because the burpees were really jacking my heart rate. Was able to stick to my burpee technique and keep a pretty good pace every round on them. Finished in 11:01.
DB Curl 21s
Remembered to stick to 7 reps for each part today. Did two sets with 15s and a set with 20s.
Started with 83 unbroken and had one or two other decent sets, but too many misses. Ended up with 253.
I’m tight in a few areas from the last couple of days. Around 10:30 I took the car out of the garage, fired up the heater, and set out the machines. All I had so far for the day was a cup of coffee. I made my usual workout drink but there was no time in transitions to take a sip.
40:00 EMOM (alt)
- 12 cal Ski Erg
- 16 cal Row
- 20 cal Airdyne – AD2
- 16 cal Row
I tried something different today and put on headphones and listened to Talking Elite Fitness because the machines make too much noise to understand a podcast over the speaker. I generally don’t get in to audio podcasts and would much rather watch a video podcast, but it really helped me zone out; my eyes could focus on the pace and my mind could pay attention to what they were saying.
I only preheated the garage for 15-20 minutes, but it was enough since I would be doing all my work right there. Somewhere around the midpoint I turned off the heat and then it wasn’t much longer before I ditched my hoodie.
I did the maths last night so knew I had to average 960 cal/hr on the ski erg and 1,280 on the rower to finish in 45 seconds. Maybe a little aggressive for active recovery because I had to keep on the gas, but it felt good.