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.

2019-08-20-row

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!

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.

2019-08-13-row.JPG

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 fuckingĀ 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.

Slowed Too Much

That Sunday night rowing workout took a lot out of me. Yesterday I walked 18 holes on the golf course. My mid and upper abs are really sore from the core work on Sunday.

Year of the Engine – Endurance

39:00 Run

Headed out for a run at 8am before it got too hot and humid. After noticing my heart rate was getting in to zone four too much on previous runs, I held back and wanted to keep more of an endurance pace for this. Went 3.48 miles, which is less than I did for the 36 minute run last week, but more on par with what the goal is supposed to be. I need to speed it up some though so there isn’t much time in zone one and it’s mostly zones 2-3. I need to set the heart rate zone alerts on my Garmin watch.

I felt kind tired the rest of the day after that run. Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (160#)
  • 4 Rounds
    • 5 Russian KBS (44#)
    • 10 PVC Passes
    • 10 Jumping Jacks
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 3×115

Conditioning

  • E3M – 5 Rounds
    • 10 cal Assault Bike
    • 10 T2B
    • 3 Power Snatch (135-145-155-160-165#)
  • E3M – 5 Rounds
    • 10 cal Assault Bike
    • 10 T2B
    • 3 Power Cleans (185-195-205-215-225#)

Could I do the toes to bars unbroken? You bet! That was without a doubt my win of the day. 100 total T2B and I never broke up a set. Granted, it was a long (nearly 30 minute) workout, but I usually end up at singles with that much volume even doing sets of 4s or 5s. I did the snatches all touch-n-go and then went to singles for the power cleans. I put on my belt after the set of 185. I was holding about 80 RPM on the bike, which was taking around 25-35 seconds to finish. I had about 90 seconds of rest each round.

More Midline

2 Sets

  • 2:00 Weighted Plank (45#)
  • 2:00 Rest

Was programmed as 4 sets of 1:00 / 1:00, but I got a late start so jumped in with a couple of guys and wanted to catch up.

Too Late

Yesterday I woke up with sore shoulders and tight achilles. Walked 18 holes on the golf course. Today my old body feels good (knock on wood). Out in the garage during lunch.

Year of the Engine – Polarized

36:00 Airdyne

**Endurance with 7s sprint @ 8, 16, 24, 32

I did 1,012 cals and 21.25km. My endurance pace is feeling good on the bike lately. Maybe being able to run again is helping. This summer humidity is no fucking joke though.

Went to the gym at 4pm.

Warm-up

  • 400m Run
  • Burgener Warm-up (45#)
  • Hang Power Snatch
    • 5×75#
    • 5×95#

Weightlifting

  • 3:00 EMOM
    • 3 Hang Power Snatch (115#)
  • 3:00 EMOM
    • 2 Hang Power Snatch (135#)
  • 5:00 EMOM
    • 1 Hang Power Snatch (145-155-165-175-185#)

Missed first attempt at 185, so I let Weston go, and then I got under it for an ugly rep. Haven’t done anything heavy like that in a long time. Especially with hang reps too.

Conditioning

15:00 AMRAP

  • 15 cal Row
  • 5 Hang Power Cleans (increasing: 135-155-165-175-185-195…)
  • 12 Toes to Bars

My goals were to keep a 1,200 cal/hr pace on the rower and go 2×6 T2B. After having no issue keeping pace on the rower for a few rounds I finally picked up the pace to over 1,300. I had my belt ready and started using it after 155 I think. Toes to bars felt good and I probably should have cut back on the rest. I wasted a bunch of time increasing to my last weight before going over to the rower. I got on with about a minute on the clock, pushed hard through the 15 cals, tried to quickly put the belt back on as I jogged over to my bar in the other room, picked the bar up, and was dipping down as time ran out. I did the rep with 195# but it obviously didn’t count. So I got through 5 rounds plus the row.

Hold On Or Else

My pecs are still sore if I press on them. Legs feel good though. In at 10am for open gym.

Accessory

  • 3×10 Reverse Hypers (160#)

No B.S. Bench Press

  • 8×45#
  • 8×95
  • 4×135
  • 4×175
  • 4×205
  • 4×225
  • 3x4x240

Yeah! Doubles next week and then I’ll start another cycle of the program instead of testing a max.

Conditioning

  • 30 Snatches (75#)
  • 30 Thrusters
  • 30 C&J

** 100m run each time you drop the bar

This was inspired by a workout Brooke Wells did with the Buttery Bros, but I moved the thrusters from the end to the middle and added the running penalty to force large sets.

It went better than expected. I was able to do the snatches unbroken. My runs weren’t anything fast because I was trying to recover before hitting another large set. I did 20 thrusters before breaking. Then 10 thrusters plus 15 C&J because they were getting slow and my shoulders were getting tired. This allowed me to fly through the final 15 thrusters and finish in 8:01, while running three times.

Midline

4 Cycles

  • 6x Tuck-up, V-up, Straddle-up
  • 30s Rest

Got this from Kari Pearce and decided on the 30 second rest on my own since she didn’t say. At the end of the 3rd cycle it get tough and then the second half of the last cycle was a bit of a struggle. The v-ups were the hardest by far because of the increased range of motion. Only took 3:07 to complete, but it was intense.

Year of the Engine – Endurance

36:00 Run

I was hoping it would cool off in the evening, but it definitely didn’t. I headed out at 7:45pm. It was 84Ā° when I got done. Ran 3.63 miles. Spent too much time in zone 4, so maybe I should switch my Garmin to alert me when I go out of zones 2-3 instead of concentrating on averaging under a 10:00/mile pace. The WHOOP heart rate data shows that it just keeps rising over the entire run.

Triple Pull

Yesterday I already had sore quads when I rolled out of bed. Walked 18 holes on the golf course. Today at noon I was out in the garage for some rowing.

Year of the Engine – Interval

10 Rounds

  • 1:00 Row
  • 2:00 Rest

Really had no idea on a pace for this since none of the other interval work has been similar. I picked 1:35/500m based on a guy on BTWB who always beats me. My actual pace was 1:34.9 every round for 316 meters. My stroke rate was 33-34 every round and 35 on the last one. It was good to be back on the rower after not using it for over a week.

Went to the 4pm class.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • 400m Run
  • Burgner Warm-up
  • Power Snatch
    • 3×75#
    • 3×95#

Conditioning

E7M – 5 Rounds

  • 400m Run
  • 400m Row
  • 15 Pull-ups
  • 3 Power Snatches

I averaged a 1:50 pace on the rower, did 8-7 for every round of pull-ups, and went 115-125-135-145-155# for the snatches, which were all touch-n-go. With the 155, I had to stop at the hip and reset for a second. I think it’s been about 6 weeks since I’ve done a snatch, when I first strained my calf. The three pulling movements in a row was a challenge.

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 Sets10 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.