No Place to Rest

I didn’t feel like doing a Year of the Engine workout earlier in the day and don’t feel guilty since I plan to do two each of the next two days. Went to the 4pm class.

Warm-up

  • 15 cal Assault Bike
  • 2 Rounds
    • 5 PVC Pass throughs
    • 5 Goblet Squats (44#)
    • 5 Elbow Punches
  • Power Cleans
    • 5×45#
    • 5×95
    • 3×135
    • 2×165

Conditioning

2 Cycles

  • 1,000m Row
  • 15 Rounds
    • 5 Wall Balls (20#, 10′)
    • 3 Burpees
    • 1 Power Clean (185#)

I rowed a 1:50/500m pace for the first 1k and a 2:00 pace for the second 1k. Once you get in to the 15 rounds there is no place to rest because the movements are so different and it’s constant movement. Burpees were by far the worst and again, really slow compared to what I’d usually do. I don’t seem to have full lung capacity from whatever this cough is. The clean was no issue, I took a second for a full breath before grabbing the bar each time. I finished in 30:48.

With 30 rounds to keep track of I wore my Garmin watch and used the lap counter.

Cycle 1 Cycle 2
Split Cumulative Split Cumulative
3:56
(row + transition)
3:56 4:45
(2 transitions + row)
19:38
0:39 4:35 0:41 20:19
0:40 5:15 0:44 21:03
0:41 5:55 0:44 21:46
0:44 6:39 0:43 22:29
0:41 7:20 0:44 23:13
0:42 8:02 0:46 23:59
0:43 8:45 0:46 24:45
0:42 9:28 0:47 25:32
0:45 10:13 0:48 26:20
0:45 10:58 0:49 27:09
0:45 11:43 0:49 27:58
0:49 12:32 0:45 28:43
0:49 13:21 0:46 29:29
0:48 14:09 0:42 30:11
0:45 14:53 0:37 30:48

The second row was slower, but there is also the extra transition of getting to the rower. With the row itself only taking an extra 20 seconds, I wasted some time there in the transitions. 14:53 for cycle 1 and 15:55 for cycle 2 isn’t too bad really, and even better when comparing 10:58 for the first 15 rounds and 11:11 for the second 15 rounds. There’s always some kind of data to keep out over! My heart rate quickly got up over 140 and stayed pretty much 142-155 with a few short parts up around 160-165. Why can’t I do that when I run?

It’s been a long time since I’ve done a long one like there where I basically don’t stop the entire time.

Double the Run

My abs are still sore and my back is a little tight. I’ve had a bit of a throat tickle and some hacking the last two days. Not sure where that came from. Out in the garage around 11am.

Year of the Engine – Polarized

39:00 Airdyne

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

I was able to keep a significantly better pace than I did for the 36 minute rides. Did 1,111 calories and 24.16 km. Later I went to the 4pm class.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • 400m Run
  • 2 Rounds
    • 10 PVC Passes
    • 8 Goblet Squats (40# DB)
    • 4 Inch Worms

Strength

Front Squat

  • 5×45#
  • 5×95
  • 5×135
  • 4x5x155

Single Leg KB Deadlift

5x 10/10 (53#)

My back is pretty tight from the lifting yesterday so I didn’t want to push it on the squats. The deadlifts were done in between squat sets.

Conditioning

15:00 AMRAP

  • 21 Wall Balls (20#, 10′)
  • 400m Run
  • 9 Sumo KB Deadlifts (88#)

I did every round of wall balls unbroken. I don’t know what I was thinking going out on the 400 meter course, but as soon as I hit the turn-around point I realized my mistake. Should have only been running 200s, but after one I already committed and stuck with it. The workout was programmed as 15 calories on the rower, but some of us ran since it was a packed house. I also modified from the 225# deadlifts. Finished 4 rounds plus 2 wall balls.

Looking back at my heart rate in WHOOP, it would get up during the wall balls and then it would drop on the run. I need to get better at pushing the runs in stuff like this with a higher heart rate because it was only around 130-135 which is more of what you’d want to see for endurance running.

All Legs and Buns

Wasn’t sure how my back would feel after yesterday, since lifts from the hang are tougher on it. Feeling good today though. Out in the garage during lunch.

Year of the Engine – Interval

10 Rounds

  • 1:15 Row
  • 1:15 Rest

Set a goal of 1:38/500m, thinking it might be a little aggressive. It was good though; not easy, but enough of a challenge that I had to push the last half of the workout to stay on pace. Got exactly 383 meters every round.

2019-07-31-row.JPG

Went to the 4pm class.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (45#)
    • 10 Jumping Jacks
    • 10 Russian KBS (44#)
  • Deadlift
    • 10×45#
    • 5×95
    • 5×135

Strength

E4M – 4 Sets

  • 25 cal Echo Bike
  • 5 Deadlifts (155-205-205-235#)

After doing the first bike in about a minute I realized there was no reason to go so hard with what was coming up.

Conditioning

  • EMOM – 5 Wall Balls (20#, 10′)
  • 100 Front Rack Lunges (95#)

I did 15-12-11-12-10-10-10-12-8. Early on I got messed up thinking the clock was counting down, so I think I dropped the bar for a quick rest in the first three rounds and definitely should not have. I think after 2 rounds I made a goal to get to 50 through 4 rounds and then finish out with sets of 10s. With only one round to go, I pushed it a little for that set of 12 so I’d had fewer to finish. Took me 8:30 and I was getting ass cramps shortly after.

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.

Brutal Twos

On Friday I woke up early to beat the heat and teed off by 8am, walking 18 holes. Yesterday I drove back to Saginaw. When I got home the heat index was 96 and rising! Due to the heat and I don’t really take many true rest days in the summer (I walk 5-6 miles on the golf course of my “rest” days) I decided not to exercise. WHOOP said I still wasn’t recovered this morning and I didn’t get enough. Went to open gym at 10am.

No B.S. Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 3x5x235
  • 12×215 (MAX)

Nice to have a spotter for a true max rep set. Beat my previous best, which was 9.

Conditioning

3 Cycles – E3M (2:00 cap on each section)

  1. 5 Rounds
    • 2 Strict Pull-ups
    • 4 Hand Release Push-ups
    • 6 Lunges
  2. 15/10 cal Echo Bike + 30 Wall Balls (20#, 10′)
  3. AMRAP Burpee Box Get Overs (48/40″)

On the 3rd cycle, I got the final lunge done just after the 2:00 buzzer rang. The bike and wall ball combo was the worst. I had a good pace on the first round of bike, but after that cruised. Was able to do 30 unbroken wall balls for the first two, but couldn’t hold on and only managed 12-13 for the 3rd round. I did 15-13-14 burpee box get overs. Pretty brutal workout with the humidity.

After mowing the lawn in the evening (still 80+ out) and having a low WHOOP score for 2 days I decided not to do rowing intervals.

Volunteer Burpees

My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.

Year of the Engine – Interval

15 Rounds

  • 45s Row
  • 45s Rest

Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.

Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

2 Rounds

  • 15 Air Squats
  • 10 cal Row
  • 10 Wall Balls (20#, 10′)
  • 5 Good mornings (45#)

Strength & Midline

Deadlift

  • 10×35#
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 10×215

Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…

4 Sets

  • 1:00 Weighted Plank (45#)

These felt really easy.

Conditioning

15:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 15 Burpees
  • 5 Bench Press (185#)
  • 1 Legless Rope Climb (13′)

I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.

9am Rush

Went to see Spiderman last night so wasn’t in bed until after midnight. Woke up at 8am without an alarm so didn’t have much time for any morning routine in order to make it to the 9am class. Made sure to have a cup of coffee though.

Busiest I’ve seen the gym except for Murph. There seemed to be a lot of people for the 8am and we had about 24 for 9am.

Warm-up

Various line drills outside including toe walk, heel walk, jog, high knees, butt kicks, zombie walk, skaters, power skips, carioca, etc.

Conditioning

35:00 AMRAP (w/ partner)

  • 20 Wall Balls (20#, 10′)
  • 25 Box Jumps (20″)
  • 10 Wall Balls
  • 25 Box Jumps
  • 50 Russian KBS (53#)
  • 10 Wall Balls
  • 25 Box Jumps
  • 50 Russian KBS
  • 75 Front Squats (45#)
  • 10 Wall Balls
  • 25 Box Jumps
  • 50 Russian KBS
  • 75 Front Squats
  • 100 cals Echo Bike

I worked with Alec and we didn’t try to split things up evenly because these were some weird rep counts to try that. For example we never split up the wall balls, even doing the two sets of 10 at the beginning as a set of 20. I was thinking about doing step-ups with my calf, but it felt good and I made it through all of the jumps. Nice that they were only 20 inches today. He was doing American swings, so I tried to do more of the swings each set. The front squats were probably the hardest part of this workout. We got through a full round and all the way to the last set of box jumps where I got one right before time expired.

Another very sweaty one. Plenty of rest to be able to go when it was your turn. Really fried the low back, so I’m glad I did Russian swings.

Mowed the lawn and washed the truck throughout the day. Jumped on the rower after 6:30.

Year of the Engine – Interval

20 Rounds

  • 15s Row
  • 45s Rest

I thought it would be nice to average a pace under 1:30/500m, but wasn’t sure how my explosive power would fade, because it’s important for such a short duration.

The minimum time you can set for an interval on the PM3 is 20 seconds, so I set it for 0:20/0:40 and stopped with 5 seconds left. My average pace was under 1:28/500m and I was getting about 90 meters.

Keep in mind the data below is for 20 second intervals with no pulls for the last 5 seconds and the carryover meters.