Leg Grinder

On Thursday night my obliques started getting sore from the Russian twists on Wednesday. I can’t remember the last time I felt those. On Friday I had a minor procedure to remove some cysts and needed a rest day anyway. Stayed up late watching the President’s Cup that night, so I didn’t make it to the gym yesterday morning. I did almost 3 hours of yard work (yes, in December) and ended up making it a second rest day. Went to open gym at 10 today

Accessory

3 Sets

  • 15 Reverse Hyper (50#)
  • 25 Banded Hamstring Curls (small blue)

Conditioning

3 Rounds

  • 50 Air Squats
  • 40 Walking Lunges
  • 30 Squat Jumps
  • 20 Plyo Lunges
  • 10 Tuck Jumps
  • 1.25 mile Echo Bike

This is a modification of a RedPill Training workout, swapping a 1 km run out for the bike and lowering it from 4 rounds. I didn’t want anything that hit the upper body in order to fully rest for testing bench press tomorrow. I think my splits were 8:37, 18:06, and 27:29.

Pump Everything

Glad I took it easy yesterday. Haven’t been getting the sleep I need, so something to work on. Went to open gym at 10am.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • Shoulder Stretching

Conditioning (upper body)

“J.T.”
21-15-9

  • HSPU
  • Ring Dip
  • Push-up

With the way my push-ups felt from the get go I wasn’t sure I could beat the 8:04 I did back in March. I went 3×7, 3×5, and 5-4 on the handstand push-ups. Ring dips were 7×3, a double, and then all singles. I did 7×3, 5×3, and then whatever I could do to finish the push-ups. New PR by five seconds with 7:59.

For the Girls

3 Sets

  • 7 Hammer Curls (35#)
  • 7 Hammer Curls (30#)
  • 7 Hammer Curls (25#)

So much upper body pump after those first two pieces.

Conditioning (lower body)

42-30-18

  • Russian KBS (70#)
  • Pistols
  • Walking Lunges

How about some work on the legs?! I put on my lifters and knee sleeves. Felt pretty good and I really liked this one. Finished in 10:33.

After lunch it was time for a bunch of yard clean-up.

I’m out for 20.3

My back felt much better after the run yesterday. Since Wednesday it was feeling like something was out of place, so maybe it was and the run shifted things around. As I was chilling last night watching TV I was getting a little excited for 20.3 and thinking I might actually be able to go for the 315 bar this year. Then I woke up this morning and my back was pinching as I moved around the house. Open gym at 10.

Warm-up

  • 10 Reverse Hypers (50#)
  • 12 Reverse Grip Bench Press (45#)
  • 6 Skull Crushers (35#)
  • 10 Reverse Hypers (50#)
  • 6 Reverse Grip Bench Press (95#)
  • 6 Skull Crushers (55#)
  • 10 Reverse Hypers (50#)

Accessory

4 Sets

  • 12 Reverse Grip Bench Press (145#)
  • 12 Skull Crushers (65#)

That was getting rough!

Conditioning

5:30 AMRAP

  • 25′ Walking Lunges

This was obviously not the planned workout. My back tweaked as soon as I drove up for the first burpee box get over in the real workout, so I tried again. Nope. After putting my shit away I lunged for the last 5:30 on the clock, using the course set out for the Open. Got 20 lengths of the 25 foot course.

Means I won’t be doing 20.3 tomorrow. I did Diane earlier this year so it’s not really a big deal other than I won’t have a real ranking for the Open. Disappointing though, because if I could still deadlift like I could three years ago it would be a really good workout for me. My HSPU are stronger than they were in January when I did a 5:30 Diane.

Midline

10:00 EMOM (alt)

  • 40s Handstand Hold
  • 20s Hollow Hold

Year of the Engine – Polarized

36:00 Airdyne

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

Out in the garage after 1 o’clock. Might as well do some sweating today. I got 1,032 calories and 21.43 km. Only 0.07 km from my best at this time domain, which was with one more sprint.

I’m going to order pizza and watch Tiger get win #82 tonight!

One Lunge at a Time

Last night I could feel my triceps getting sore. My back is a lot less tight this morning and my chest is definitely sore from the increased ROM with those dumbbell bench presses. Went to open gym at 10am.

Warm-up

  • 3:00 Echo Bike (30 cals)
  • 2 Sets10/10 Leg Swings
    • 10 Toe Touches
  • 8 Pendlay Rows (45#)
  • 10 Bent Over Rear Lateral Raises (5# DBs)
  • 8 Pendlay Rows (75#)
  • 10 Bent Over Rear Lateral Raises (15# DBs)
  • 10 Cossack Squats

Accessory

4 Sets

  • 8 Pendlay Rows (95#)
  • 12 Bent Over Rear Lateral Raises (20# DBs)
  • 10 Goblet Cossack Squats (44#)

Those cossack squats are nasty.

Midline

3 Sets

  • 30s/30s Side Planks
  • 30 Plank Jumps
  • 6 Evil Wheels

Finished in 8:10.

Conditioning

400m Walking Lunge

Went over to the track at the school across the street. Today I alternated between 20 step-through lunges and 20 bringing my feet together for a slight pause. It really helped me focus on something and keep up a solid overall pace. I finished in 10:39, which is a huge PR by 1:16!

Year of the Engine – Endurance

44:00 Run

I wanted to give my back more time to recover from 20.2 so I delayed rowing intervals a couple more days. Plus it was great weather for a run around 4pm. I had a little goal of 4.5 miles and ended up going 4.57.

Cool that I’m never going over a 10:00/mile pace now, even as the runs are getting longer.

T2B to Plan

My quads are still sore and my back is a little tight from yesterday. Out in the garage at 11 to get on the bike while watching a company townhall. Figured I might as well use the time to do something while I was listening.

2019-07-24-bike-townhall

Year of the Engine – Polarized

36:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25, 30

I missed out on both of the 33 minute polarized workouts due to the FireWod substitutions last week while on vacation. This was the first time doing six sprints. It completes week 8 of the Polarization phase and week 20 overall.

I racked up 1,042 calories and 21.5 km. That felt really good after not using the Airdyne in over 2 weeks. Went to the 4pm class.

Warm-up

3 Rounds

  • 20 Double Unders
  • 10 Good Mornings (45#)
  • 10 Walking Lunges
  • 4 Inch Worms

Strength

Deadlift

  • 10×45#
  • 5×125
  • 5×155
  • 5×185
  • 5×215
  • 5×245
  • 5×265
  • 5×285
  • 5×310

Used a neutral grip throughout and no belt. Felt ok. Not used to lifting weight like this.

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 15 Wall Balls (20#, 10′)
  • 30 Double Unders
  • 15 Toes to Bars

I’ve done something similar twice before on this programming, but with pull-ups instead of T2B. Some people said they’ve done it with T2B, so I must not have gone on those days. I was close to 6 rounds on my last attempt with the pull-ups, so I was hoping to get in that ballpark. I hadn’t done a double under in about 6 weeks, since the calf injury, so this was going to be a test. My goals were to limit misses with the rope and do 8-7 T2B each round, which I knew would be the big challenge. Would have liked fewer misses with the rope, but I’ll take it after such a long break. It was a success on the bar and I’m loving the Bear KompleX Black Diamond grips, which I haven’t even had to chalk up yet! Got through 5 rounds, dubs, wall balls, and dubs for 5+75.

Calf Cautious

Got to bed later than I wanted and had a hard time falling asleep. Out in the garage at lunch.

Year of the Engine – Endurance

33:00 Airdyne

Got 929 cals and 19.56 km. Completely drenched in sweat and so was the full-size towel I used. Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

6:00 AMRAP

  • 10 Step-ups (14″)
  • 5 Burpees
  • 10 Walking Lunges
  • 20 PVC Passes

Did the step-ups instead of double unders because I’m being cautious with my calf. Got through two rounds, step-ups, and burpees.

Conditioning

  • 1,500-1,000-500m Row
  • 63-42-21 Russian KB Swings (53#)
  • 36-24-12 Shoulder Presses (95#)

More scaling instead of 1,200-800-400 meter runs, American KBS, and push jerks. My calf has been feeling good, so I’m going to continue to baby it and then hopefully I’ll be able to run when I start vacation on the 12th.

I held a 1:50/500m pace for every row even though I didn’t want to after the first one. Kettlebell swings were all unbroken, with really sweaty hands for the 42 and 21. I did all of the shoulder presses in sets of sixes and was close to failure at the end of each round. Finished in 24:05. Hot sweaty mess again.

Bagel Bites Beat

My shoulders are feeling something today. Not sure if it’s from so many snatches and/or bar muscle-ups on Wednesday or the double overhead holds yesterday. Went to the 4pm class.

🎶 Lunges in the warm-up 🎶
🎶 Lunges in the strength work 🎶
🎶 Lunges at metcon time 🎶
🎶 With lunges on a Friday, you can lunge all the time 🎶

Sing it to the tune of the Bagel Bites commercial!

Warm-up

7:00 AMRAP

  • 50′ Front Rack KB Carry (35# KBs)
  • 8 Up-Downs
  • 10 Plyo Lunges

Wasted some time putting pants away and another time putting my sweatshirt away. Still made it through 4 rounds plus the carry.

Strength

3 Sets

  • 50′ Front Rack KB Lunges (53# KBs)
  • 1:00 Rest

Conditioning

3 Rounds

  • 500m Row
  • 30 Walking Lunges
  • 20 Burpees
  • 10 cal Assault Bike
  • 1:00 Rest

I averaged around a 1:49 pace on the rower and took right off on my lunges. Felt good on the burpees and tried to push on the bike a little. My rounds were 4:33, 4:34, and 4:35. Good one to just go and don’t stop.

Gymnastics

E90S

  • 3×5 Toes to Bars

As I’ve been doing with the gymnastics volume lately my plan was to go until I had to break. I made 3 rounds taking 35-40 seconds to get through and then had to do 5-5-3-1-1 in the 4th round. Sixty T2B in just over 5 minutes ain’t too bad.