Out to the garage after waking up for active recovery. I strapped on my heart rate monitor so that I could see exactly what zone I was in. I’ve always just guessed. Usually I keep the rpm at 55 when I do this, but quickly found out I could push a little harder and get up on the border between zone 1 and 2 with 59-60 rpm. Still felt fine and barely broke a sweat, going 14.56km in 30:00.
I actually set my alarm to wake up this morning to make the 9am class.
Back Squat
No pops or tweaks! That’s the most I’ve done since setting the PR in June. Hopefully it continues. I focused on pushing my butt back first and not bottoming out.
4 Rounds
Took me 5:11. Nice leg burn during the last two sets of medicine ball cleans.
4 Rounds
Jumped on the reverse hyper for 3x10x140# after class.
A little afternoon double in the garage. Warmed up with 5:00 on the Air Dyne, but didn’t record the distance.
6 Rounds
With the Jeep in the way, having to walk around to the other side of the garage provided some nice rest in between movements. Took me 12:18 to finish. My splits on the skier were: 58.7, 57.9, 59.6, 59.4, 59.3, and 58.9. According to the monitor my time to get the sit-ups done and get back was 1:00, 1:10, 1:05, 1:10, and 1:10.
A lot of times when I workout alone in the garage I want to quit early or switch up the workout when I get uncomfortable. Glad I stuck this one out.
Went in for the 5:30pm class. Started with some bottom squat hold and stretching.
12:00 EMOM
Deadly! I was near failure on every set of push presses and the front squats were no joke. Felt like I got done with a WOD at the end I was breathing so hard and sweating my ass off.
3 Sets
5:00 AMRAP
* 2:00 rest and then another 5:00 of the same thing starting where you leave off in the first AMRAP.
I had no sense of urgency, just kept moving at a slow steady pace. I did 3 rounds plus 8 snatches, 10 deadlifts, and 3 wall balls in the first half and finished with 7 full rounds plus 7 snatches overall.
Walked 200m outside since it was so nice out. After class I stayed for some extra work.
I was dead after the workout and know I wouldn’t have the energy for anything explosive. The muscle snatches and presses were back to back so it got tough.
Reverse Hyper
Could feel my back tight from the class so figured these were a good idea.
I don’t know if yesterday took more out of me than I noticed or that the EMOM to start just completely wiped me out.
Rested yesterday and spent all day watching friends in a weightlifting meet over in Lansing. Was feeling pretty nervous about hitting Fran today.
I got on the rower for 1,000m in 4:40 to loosen up after some rolling and stretching. Then did 10×45# and 5×95# thrusters.
21-15-9
I’ve only done this bitch Rx once, back in August of 2013 and it took me 4:50. I knew I could crush that, but I was still nervous about the hurt Fran causes and about how the thruster attack and all of the pull-up work would transfer to the workout. I did 21-21 unbroken, then 15 thrusters unbroken and 5-4-6 on the pull-ups because my pull was giving out. Finished with 9 unbroken thrusters again and 5-4 pull-ups for a time of 3:30! How’s that for a PR?!?!
I still have a cough from the bug I dealt with for over a week, so when Fran Lung kicked in, it was extra brutal and still was, hours later. Somehow I smacked my nose on the bar on my 19th pull-up. Hurts! Happens at about 1:20 in the video. I lose my rhythm, but don’t drop from the bar.
Took a pretty good break, including jumping on the rower for a really easy 500m.
4:00 AMRAP
Dubs were really pissing me off today. I kept missing my first one! Managed to get in 6 sets.
25 Rounds
When I wrote this I thought it would be pretty easy, but damn was I wrong! Took me 6:08. I was throwing a poker chip after every 5 rounds to keep track, but I guess I could have easily just counted up to 100 total reps. Simple programming, but really nasty after Fran. My hips didn’t want to do those toes to bars.
In to CFi early before the 5:30pm class so I could get in some extra work on my cleans.
Power Cleans
Still working on getting under fast. Was feeling pretty good.
6 Rounds
Finished in 5:42. The clean & jerks felt great, but I was dying on the box jumps. I’ve missed most of the box jump workouts lately. Makes me excited to tackle “Grace” next Sunday.
5 Sets
I’m fat!
2,000m Row
Nothing crazy, just a solid pace. Took 7:52.6.
Planned to go at 9am, but didn’t get up until 8:30 and that was only because I got a text from my Dad after DnD turned off on my phone. Guess I needed the sleep. Went to the 4:30 class instead.
Deadlifts
Hadn’t done anything more than 205# since September 12th, especially with the back tweak in the middle of that period somewhere. Felt solid.
Thruster Attack!
Every 1:30 for 5 sets
It was a fight, but made every round unbroken. It was actually easier than on Sunday when it was every 1:45, so that’s 1:00 of less rest overall. Shows how sick I must have still been. Really felt a burn in the quads, which were probably working a little extra after the deadlifts trashed the posterior chain.
That completes the 10 week thruster program. I’m glad it’s over! Next up is to test out “Fran”. I was planning to do it Sunday, but might wait until next Sunday to let my body fully recover. We’ll see how the next two days go. Over the 10 weeks I did a total of 2,263 thrusters (not counting warm-ups).
Went unbroken in 3:34. Not blazing by what I’ve done before, but was pretty tired after the deadlifts and thrusters.
After class I jumped on the Reverse Hyper for 3x10x230#.
Got a solid night of sleep and was up around 7:20 without needing to go back to sleep. So made it in for 9am.
5 Sets
Rowing Kalsu
Should have started the burpees from 0:00 I guess. Took me 7:52. Felt good to get in a morning workout!
Had to take another rest day yesterday. This bug will not run its course! Got a ton of sleep last night, but woke up with a headache that hasn’t really gone away all day. Probably should have rested today too, but I’m stubborn. Out in the garage around 5:30.
Warmed up with an easy 2km on the Ski Erg in 9:35.9 and then did 10×45# and 8×65# thrusters.
3 Rounds
Got 8 reps in every round, but didn’t have any extra go on the last round today. Just happy to be able to get the work in. Bumped down to 80# instead of the planned 85# with me being sick for the last week. Glad I did too.
Jumped on the Air Dyne (AD2) for 10 minutes and went 4.27km to cool down.
Feeling better today, but still not 100%. Super Sunday at 11am. Did some bottom squat holds and stretching to loosen up.
I really wanted to hit some heavy snatches today and that I did. Felt great! Set the clock for 15:00 and started at 115#. After making 210# without trouble, I took a couple of extra minutes beyond the 15 minute clock to give 215 a try. I had it too, just too soft in the arms when I got to the bottom. I think I was surprised the weight was there. 🙂
Did 5×135# and 5×165# Pendlay Rows to warm up.
5 Sets
Time to start going with more weight for the rows. They are feeling solid. Those evil wheels really are evil. I’m already feeling sore in my upper abs.
10:00 EMOM
Had to start breaking them up in the 8th round.
Schedule for the program is all messed up with being out sick for 4 days. Still looking to finish out the program this week and hit “Fran” next Sunday though. At this point I was feeling pretty wiped out. Did not expect things to end well.
Every 1:45 for 5 sets
I got through the 5 sets unbroken, but wanted to stop in the last two. I could tell almost right away that it was going to hit me. Spent some quality time on the floor after picking things up. Stopped for a Mountain Dew on the ride home because I figured some sugar with help me feel better (for real). Didn’t think I was going to make it home. My whole body was sweating and I rushed in the house. Spent 5 minutes or so sitting on the bathroom floor just in case. Glad I got the work in though. 2 more thruster sessions!
I spent the last 4 days mostly on the couch, sick. Needed to do something today to get moving.
Clean Pull + 2 Power Cleans
Felt slow and tired.
Jerk balances
Felt heavy!
Jumped no the rower for an easy 2K in 8:54 to get the heart rate up a little.
Nick Momrik's Fitness Logs 