Month: November 2016

Oh My Quad

Where have I been? Recovering! It’s now been 4 days since the 32 round tabata thrusters and my quads are still sore to the touch. Turned out my back tweak was not just an innocent one. So, yeah, I haven’t really been motivated to workout, especially with walking being a challenge. On Monday I did do some yard work, because I had to before trash pickup on Tuesday. Yesterday was a busy day with work and my body just didn’t feel up for moving much. I was hoping (though not really) that I’d be able to do the IWT today, but it wouldn’t be smart to push my back. I have actually have a scheduled chiropractor appointment today so hopefully I’ll be feeling better tomorrow. Out in the garage around noon.

Warm-up

  • 1,000m Ski Erg
  • 1:00 AirDyne AD2

Conditioning

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Seemed like I was getting a high HR alert the entire workout

30:00 AMRAP

  • 1:00 AirDyne AD2
  • 15 Push-ups
  • 250m Ski Erg
  • 40 Double Unders

Good thing I didn’t try to go the 40 minutes I was originally thinking. Much harder than I expected and was really losing it in the last third. Managed to get 8 rounds plus the minute of AD. Total of 220 calories and 3.01 miles on the AD.

I’ve hated the computer on the AD2 since day 1. The display cycles through 5 pieces of data every 6 seconds, so I can never use calories or distance in an AMRAP like this. A few days ago I got an idea for a winter project to try to read in the data and create my own user interface using a Raspberry Pi and tiny LCD screen. Some of the parts will be here today.

No Go

Legs are tight all over from 256 thrusters. Out in the garage at 12:30. Started warming up to hit the IWT for the second time. Did power cleans of 5×45#, 5×95, and 5×135. When I went to unload the second side of the bar to put on the 55# plate, my back seized up. I’m hoping it was mostly because my body was tight and this isn’t a tweak that will bother me for several days. Guess I should have warmed up the body overall first.

So a change of plans. Jumped on the Air Dyne (AD2) for 30 minutes and went 9.54 miles.

Start the Attack

Had a great time in Iceland last week. Got home last night and was happy to sleep through until 8 this morning. Was nice to relax and take a break from workouts, but was ready to sweat again today. Finally got out in the garage after 5. I’ve been planning for weeks now to start the Thruster Attack program after the trip. No sense in waiting…

Thruster Attack – Week 1 #1

32 rounds

  • 20s Thrusters (15#)
  • 10s rest

I started out with 8 reps, which turns out, is the same number I did originally. Never racked the bar, but did bring it down to my back after the 8th rep and started each set with a back thruster then. After about 12 reps I turned from facing the rig (clock off to my right) so that the clock was to my back so I couldn’t look. I wasn’t keeping track but at one point came to make a deal with myself that I’d do 6 more rounds before turning so I could see where I was as I would down. Turns out I only had 5 rounds left and didn’t even get to a 6th. I was caught off guard when the clock didn’t beep again for the next round. Funny how little games like that make a workout much easier mentally. I swore I’d get through those 6, turn around and have 4-8 more.

Jumped on the Air Dyne for 10 minutes to help flush out my legs and went 2.69 miles.

Heading to Iceland

Wanted to get in something before I head to Iceland this afternoon, especially since I don’t plan to do much during the week. Out in the garage to try something different…

Interval Weight Training

I’ve been hearing about IWT for about a year now and have looked it up a few times. Has always looks nasty from the few examples I was able to find and the science/theory behind it makes sense. After seeing it come up again last week I did a little more digging and found an article on Breaking Muscle of all places with some great info and what looked like a good way to get started. I warmed up with some power cleans, 5 touch-n-go each with 45-95-135 pounds.

  • Part 1 – 3 Rounds
    • 8 Power Cleans (155#)
    • 2:00 Ski
    • Rest 2:00
  • Rest 5:00 (total)
  • Part 2 – 3 Rounds
    • 8 Back Squats (205#)
    • 2:00 Air Dyne
    • Rest 2:00
  • Rest 5:00 (total)
  • Part 3 – 3 Rounds
    • 10 Mountain Climbers
    • 10 Push-ups
    • 10 Burpees
    • 10 Air Squats
    • 10 Box Jumps (24″, step down)
    • Rest 1:00

Something I really struggle with is steady state cardio, when fatigued, like the working this week with running. As soon as I got into round 2 of part 1 that couldn’t have been more clear. My meters on the ski erg went from 554 to 530 to 509. I think there is a lot of room for improvement there. All of the cleans were TnG.

When I got to the Air Dyne I was able to stay consistent or maybe I paced too much in the first two rounds. I got 63-62-63 calories on my AD2. The body weight circuit was pretty consistent two with splits of 1:30-1:30-1:33.

Other than trying to keep up a pace on the erg, the hardest part was the first box jump each round. Hopefully I can repeat this each week for a month or two (maybe switch up the movements after a month) and see where it takes my conditioning.

I better shower and pack so I can make my flight!

With Ease

In to lift with the boys to close out my lifting focus.

Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 2×135
  • 1×155
  • 1×175
  • 1×185
  • 1×195
  • 1×205
  • Missed 215 4x
  • Missed 222.5
  • Missed 225
  • Missed 227.5

Well, I know I can get the weight overhead, but still my same old problem of locking it in. Wasn’t mental at all today and never hesitated with any of the pulls; got them overhead with ease.

Clean & Jerk

  • 2×135#
  • 2×165#
  • 1×195#
  • 1x95kg
  • 1x105kg
  • 1x115kg

Felt my back in that last rep and everyone else was calling it a day, so I did to. No need to get hurt before leaving the country.

1 Day Remains

My core is sore from the Monday night work. Out in the garage at night. One day of Catalyst OTM left for me after this.

2 Power Clean + 2 Push Jerk

  • 3×45#
  • 2×95
  • 135
  • 165
  • 185
  • 205
  • 5 Sets 215

Combined the two into a complex again, which increases the jerk weight over the %, plus they are harder in the complex. Saves a lot of time though. All TnG cleans.

Stiff-legged Deadlift

  • 5×215#
  • 5×235
  • 5×255
  • 5×275

All sets with a neutral grip and standing on 55# comp plate.

rdl-loaded.jpg

Midline & Accessory

20:00 EMOM (alt)

  • 6 Strict HSPU
  • 8/8 Side Bends (90# landmine)
  • 10 Goblet Squats (90# landmine)
  • 12 Wall Ball Sit-ups (20#)

Happy to get all sets of handstand push-ups unbroken! Using the landmine is not the full weight loaded, but the easiest way to keep track of the load. Doing goblet squats with the landmine attachment is really weird due to the arc of the bar path. Sends your body forward as you come up out of the squat.

Recovery day tomorrow and hopefully will be ready to lift heavy on Friday.

Need More Curls

My shoulders are feeling the jerks from Sunday. Went to the 4:30 class.

Warm-up

3 Sets

  • 30s Bottom Squat Hold
  • 20 Mountain Climbers
  • 20 Jumping Jacks
  • 20 Pass Thrus
  • 10 Push-ups

Strength – Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 5×120
  • 3×140
  • 5×155 (PR)

In the class 5/3/1 schedule it was a 1+ day. Really happy with the 5 reps since it’s a PR.

Conditioning

15:00 AMRAP

  • 200m Run
  • 10 Deadlifts (185#)
  • 10 Burpees
  • 10 Ball Slams (25#)

Once I get tired I cannot seem to push myself on the runs. All kinds of people running faster than me and then I’d make it back up on the other movements. Didn’t help I had the longest distance from the door. Finished 5 rounds and about 110 meters.

Accessory

5 Sets

  • 8 Barbell Curls
  • 8 Wrist Curls

Holy hell I’m weak. I need to do these more often. Went with kilos for 20-22-25-28-30 and the wrist curls were pretty shit at 25 and above.