I’m still sore in my quads a little bit from 19.5! I strained one of my left spinal erectors on Sunday, so add that to the list of shit bothering me. I was definitely glad for the rest day yesterday. After my morning meeting I hopped on the rower and did 733 meters in 3:00 to warm up.
Engine Builder – Max Aerobic Power
20 Rounds
- 30s Row
- 30s Rest
Got to > 1,600 cal/hr by the 4th pull and then held 1,650-1,750, though was over 1,800 at times too. My starting leg drive faded in the second half of the workout so I had to hold a higher pace after getting the flywheel up to speed. I got exactly 13 calories each time for 260 total and went 3,105 meters for an average of 155.25 with a range of 156-154. A few weeks ago when it was 18 rounds, my average was 147.4 meters with a range of 150-145. Much better in every aspect today. Most of the improvement probably comes from having a better idea of what pace I’m capable of.
Went to the gym at 4pm, my first class (not counting Open workouts) since March 6th when I tweaked my back.
Warm-up
3 Rounds
- 10 cal Bike
- 10 Kip Swings
- 10 Push-ups
Gymnastics
10:00 EMOM
- 5 Strict Pull-ups
- 5 Strict Ring Dips
In the seventh minute I started doing 3-2 on the pull-ups.
Conditioning
Partner Workout
- 100 cal Assault Bike
- 100 Sumo KB Deadlifts (40kg)
- 100 Burpees
I worked with Weston and Brandi who did their part at the same time. The were on rowers and did regular deadlifts. I actually think it may be quicker to rack up calories on the Assault Bike for 20-30 seconds with rests because I think I was under 30 seconds most rounds. It just wears on you more because I was really slowing down by the 4th and 5th ones. We split the deadlifts up in 10s and the burpees in 5s. Took us around 12:43.
Accessory
4 Sets
- 10/10 Single Leg Hip Thrusts (20″ box)
- 20 Banded Pull-throughs (green band)
We had time so I knocked out some butt stuff. Single leg hip thrusts are much harder than glute bridges!
