Month: January 2017

Four More

My shins are still a little tight from Sunday’s broad jumps. Out in the garage some time after 4. My garage temperature sensor project is working pretty well. Have it feeding into my Home Assistant setup and mapping out an enclosure to then keep it permanently in the garage. It got up to 50° in there for me today.

Warm-up

  • 3:00 Ski Erg (680m)

Gymnastics Strength

5 Sets

  • 5 Strict Chin-ups

Got thrusters ready by doing 7 reps with 45-65-85#.

Thruster Attack Week 8 Workout 2

E2M – 5 sets

  • 14 Thrusters (105#)

Wore lifting shoes and a belt today since my back has been tight and I could feel it throughout the day today. In my notes I put “try 6 sets?” and probably could have done it, but 70 reps was enough. Nothing was really burning until my legs started to give in the finally 5 or 6 reps.

Four more thruster workouts!

Eights

Dragging a little today after being up until almost 3am. Went to the 5:30 class to get out of the house.

Warm-up: 3 Sets

  • PVC Triangle Stretch
  • 5 False Grip Ring Rows (legs under me)
  • 10 Mountain Climbers
  • Pigeon Stretch

Strength – OHS

  • 6×45#
  • 6×75
  • 4×95
  • 4×115
  • 3×135
  • 3×155
  • 2×175
  • 2×195

Conditioning

8:00 AMRAP

  • 8 Burpees
  • 8 Wall Balls (20#, 10′)
  • 8 C2B Pull-ups

Went 4-4 on the chest to bar pull-ups, but unbroken on the rest. Wall balls were like a rest and burpees were slow throughout. Tried to push at the end. Finished 5 rounds plus 6 burpees.

Midline

5 Sets

  • 15 Sit-ups
  • 30s Plank

Squats on Squats

Needed the rest day yesterday and got a bunch of stuff done around the house on my last day of break. Went to the 6:30 class but squatted instead of doing shoulder press.

Strength – Back Squat

  • 10x20kg
  • 5×60
  • 5×80
  • 5×90
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Not real great on the back between sets. I wore Nanos but used the belt for 100+.

Conditioning

4 Rounds

  • 5 Front Squats (60kg)
  • 5 Pull-ups
  • 5 Hang Power Cleans (60kg)
  • 10 Hand Release Push-ups
  • 5 Push Jerks (60kg)
  • 15 Air Squats

Stuck with kilos since I had them on a bar for the squats already. Unbroken on everything. Going from air squats into front squats was teh suck! Push-ups were the most annoying part of the workout. Finished in 9:42.

Midline

3 Sets

  • 10/10 Side Bends (53# KB)

When the KB was in my left hand I could feel a tug on my back.

Hello 2017

Happy New Year!

I took a lot more rest days in 2016, even during the 3 months sabbatical from work. Each blue square on the calendar below means I worked out that day.

unleaded-2016-posting-calendar.png

Compare to the 2015 calendar and it’s quite a different story. Last year I went nearly 3 months straight without taking a complete rest day! I was doing active recovery once or twice a week though. In the final two months of 2016 I took a step back and I think it was good. It’s easy for my addictive traits to come out and put too much into my workouts, when it should be about staying healthy and having fun. Here’s to continuing that balance in 2017.

When I was making Kodiak Cakes for breakfast I got a text asking me to workout. I was planning to hit my thrusters and maybe some Ski intervals in the garage, so that sounded like a better plan. Headed to the gym at 2 and there ended up being a whole crew there. Warmed up with some bottom squat hold and 6 thrusters with 45#.

Thruster Attack Week 8 Workout 1

  • 4 Cycles
    • 3 rounds
      • 20s Thrusters (65#)
      • 10s Rest
    • 30s Rest

I stuck with 9 reps per round like I’ve been doing. Felt better than last week even though it was the same total number of rounds and reps, with less rest time. I swear by this program.

Partner Workout

25:00 AMRAP

  • 5 Broad Jump
  • 20 Bicycle Crunches or Hollow Rocks (alt each round)
  • 10 Russian KBS (70#)
  • 5 Push-up + Row + Row (40# DBs)

Do a round and then rest while your partner goes. I made it through 10 times and Jason had 3 or 4 reps left in his 10th. Was fun to throw together some things we don’t do very often. Good sweat to kick off 2017.