Deep Ab Burn

Out in the garage during lunch.

Year of the Engine – Rocket Race

24 Rounds

  • 15s Airdyne
  • 30s Rest

It doesn’t work trying to do 15 second intervals on my rower, so it was an easy choice to do this on the bike. Well over 100 RPM and I was getting faster throughout. I had 175 calories after 10 rounds, 356 after 20, and 432 to finish with 4.72 km. This is a far cry from Airdyne Hell though, which is 10 rounds of 15 seconds at 100% with 1:45 rests. I’ve done 250+ calories on that workout, which hurts really bad by round four.

Went to the gym at 4pm. The class workout had heavy snatches and cleans, plus a bunch of T2B. I wasn’t going to risk my back or tear up my hands two days before 20.5, so I came up with this. Warmed up with 2:00 Echo Bike for 20 calories.

Accessory

4 Sets

  • 8/8 Half Kneeling Bottoms Up KB Press (26#)
  • 8 Lateral Raises (10# DBs)
  • 8 Front Raises (10# DBs)

Conditioning

10:00 AMRAP

  • 4/4 Dumbbell Hang C&J (50#)
  • 8 Goblet Squats (50#)
  • 20 Heavy Double Unders (Zeus rope)

I really like that movement with the dumbbells and the squats actually felt good too. I forgot hot terrible that heavy rope is though; you have to grip so hard to make sure the handles don’t fly out of your hands. I did 7 rounds + 2.

Midline

3 Rounds

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

Deep burn in that first round of flutter kicks, but I held on to go unbroken with every movement in every set. Finished in 5:24, which is 47 seconds faster than back in July.

Nice to be done in less than an hour.

Back Acting Up Again

Last night my quads and traps were feeling sore. I also felt a little something off on the right side of my low back, which is opposite where I always have my issues. This morning I could feel some pinches in the normal spot, especially when I put my left leg in certain positions. WTF! It’s not nearly as bad as it felt last week though. Went to open gym at 10am.

Warm-up

3 Sets

  • 8 cal Echo Bike
  • 15 Reverse Hypers (50#)

I also did 5 strict pull-ups.

Accessory

5 Sets

  • 5 Weighted Pull-ups (30#)
  • 10/10 Kroc Rows (53# KB)

Conditioning

  • 3 Rounds
    • 10 Strict HSPU
    • 20 MB Walking Lunges (20#)
  • 3 Rounds
    • 10 MB Crossover Push-ups
    • 20 Wall Balls (20#, 10’)

The first part was originally going to be 20 box jumps, but after 20.4 and with how my back was feeling I changed to lunges. I knew I would do the first set of handstand push-ups unbroken, but wasn’t sure how the other sets would go. I flew through that first 10 faster than I’ve ever done them and I made all three sets unbroken. The crossover push-ups were nasty with all of the shoulders in this little workout. Wall balls were burning, but I kept them unbroken. Finished in 8:21.

Midline

6:00 EMOM

  • 15 Hollow Rocks
  • 10 V-ups

Planned this to be 5 minutes, but decided to do an extra round.

For the Girls

3 Sets

  • Dumbbell Curl 21s (30#)

Not the prettiest reps, but happy to hit the weight I was doing several months ago when we did them every week.

I chilled at home, mowed the lawn, and was out in the garage just after 3pm.

Year of the Engine – Polarized

38:00 Airdyne

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

Got 1,045 calories and 22.14 km.

A Completely Different 12 Rounds

Yesterday I got up early to play in a golf outing. It was a long day and I didn’t feel like doing anything when I got home, so I made it a rest day. At the gym for open gym at 10am this morning.

No B.S. Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×165
  • 2×195
  • 2×215
  • 2×235
  • 2×255
  • 3x2x260

I was hoping to push near my old 2RM of 275 as a test, but I didn’t have it today. The suggested range for the four working sets was 255-265, but I didn’t even feel good enough to try 265, because I was struggling with 260. To be honest, unracking 255 and doing the double felt sketchy as fuck for some reason. Maybe all of the dumbbell shoulder presses I did on Friday? WHOOP did have me at only 31% recovered this morning.

This completes one cycle of the program. Instead of testing a max next week I’m going straight to a second cycle, since I know I’m not capable of 300 yet. After today, I might be further away than I thought.

2019-08-04-year-of-bench-press.png
The last 12 months of bench pressing. I love the progression.

Conditioning

  • 5-4-3-2-1 Muscle-ups
  • 5-4-3-2-1 Bear Complex (135#)
  • 10-8-6-4-2 Bar-facing Burpees

I’m not sure if my muscle-ups have ever felt better in a workout, especially that first set of five. All sets were unbroken on the rings. I dropped the bar after every bear complex, which was the worst part of this workout. Looks like I haven’t done the combo since late in 2017 and my barbell conditioning is definitely lacking with how little I’ve been lifting due to injuries over the last year or two. Tried to catch my breath a little bit on the burpees, but keep moving. My first round was a little under 3:00 and I finished in 9:43. Where I could make up time would be picking the barbell back up quicker.

Midline

2 Cycles

  • 6 Rounds
    • 3 Tuck-ups
    • 3 V-ups
    • 3 Straddle-ups
    • 9 Side V-ups (alt sides each round)
  • Rest 2:00

Cruised through the first two rounds in a minute and then slowed considerably. My first cycle was done in 3:49 and my second cycle took 3:47, which is a big surprise. I think I was just a lot more consistent the second time through. With the rest it took 9:36 to get through everything.

After watching the Games, it was time to jump on the rower.

Year of the Engine – Interval

12 Rounds

  • 2:00 Row
  • 1:00 Rest

Could I hold a 1:46/500m pace? No! After getting a little over halfway through round one I made the call to cut back the pace. It’s amazing how much an extra second can change the feel on the rower. I got 562-563 meters every round.

It was hot and humid in the garage. This workout rolled past 200,000 meters since I bought the rower back in January.

Here is a neat comparison. The left chart is my heart rate from March 15th, doing 12x500m with 1:00 rests, where my average pace was 1:49.8. The right chart is today’s workout, which was a pace over three seconds faster and longer time duration since it was two minutes instead of a set 500 meters.

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 84° 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.

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.

The Price of Unbroken Pull-ups

My legs are still sore today. Was out in the garage just after 12.

Year of the Engine – Interval

12 Rounds

  • 45s Row
  • 1:15 Rest

My goal was to hit 1:35/500m and it was a success. I got 237 meters every round except the 5th where I got 238.

2019-06-21-rowThat put me over 150k meters on the rower since I got it.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

7:00 AMRAP

  • 15 Air Squats
  • 5 Burpees
  • 10 cal Row
  • 4 Inchworms

Got through three rounds and did the burpees instead of 20 double unders, due to my calf.

Conditioning

E3M – 10 Rounds

  • 10 cal Assault Bike
  • 10 Pull-ups
  • 10 MB Cleans (20#)

Second week in a row where the Friday workout repeated some of the movements I did at home on Thursday night. This was programmed as 3×135# C&J for three rounds, then three rounds of heavier doubles, and finally four rounds of heavy singles. I definitely can’t do jerks with my calf and didn’t want to press my luck for my back or calf with heavy cleans so I decided to substitute the medicine ball cleans.

I started hot out of the gate to get the bike going each round and was doing 90+ RPM, until I had 2 cals left where I kind of coasted in because the work is already done and you just need to let it tick over. My goal was to do all of the pull-ups unbroken and I did. Pushing the limit on bigger sets of gymnastics is working out surprisingly well lately. I did tear open my palm in the 9th round, so the 10th was using basically finger tips only to grip the bar on my left hand. I’ve never ripped on my palm before! I think I was done with the first round in 1:02 and the rest of the rounds were 1:11-1:15.

Midline

5:00 EMOM

  • 15 Hollow Rocks
  • 10 V-ups

Last two rounds hurt!

That’s a Negative

My arms are all bruised and I’m beat from moving so much wood around yesterday. Started Sunday off right though…

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Sunday is for pancakes.

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Went to open gym at noon.

Warm-up

3 Sets

  • 1:00 Assault Bike
  • 10 Reverse Hypers (90#)

Conditioning

5 Rounds (40s Work : 20s Rest)

  • Bar-facing Burpees
  • Plank
  • Bear Hug Squats (20# MB)
  • Handstand Hold

Was supposed to start with Man Makers, but I’m laying off the weights until I get back from my trip. I did 11-11-12-12-13 burpees and 22-25-26-27-30 squats. Should have pusher harder earlier.

Gymnastics Strength

4 Sets

  • 5 Negative Pull-ups
  • 20s L-sit (rings)

It’s probably been years since I’ve done negative pull-ups.

Midline

4 Rounds

  • 40 Hollow Flutter Kicks
  • 20 Side Plank Jumps
  • 20s Hollow Hold
  • 20 Alternating V-ups
  • 1:00 Rest

Hardest part was holding the hollow each round, but I managed them all unbroken. A lot of core work today! Finished in 9:50.

Accessory

3 Sets

  • 10/10 Single Leg Lateral Box Step-ups (30″)

Did these a lot slower and controlled than I have in the past, going to the bottom of a deep pistol before touching my leg to the ground. I’m gonna feel those!

Finished cleaning up the rest of the sticks and tree tops in the yard. Beautiful “taps aff” day for it.

Engine Builder – Max Aerobic Power

12 Rounds

  • 1:30 Row
  • 1:30 Rest

Was trying to decide on a pace for this. Was thinking about 1:42-1:43, but settled on 1:45/500m. Glad I did because I was at 1:44.8 for 9 of them and 1:44.6 for 3. My distances were 429-429-429-429-430-429-430-429-429-429-430-429 meters. Excellent consistency!