My shoulders feel pretty good considering the work they did yesterday at the gym. I was out in the garage around noon.
Engine Builder – Speed
- 2:00 Warm-up
- 10:00 Test
- 3:00 Cooldown
Done on my Airdyne (AD2) with 0.73 mile in the warm-up and 0.88 in the cool down, with rests between each part. For the test I got 387 calories and 4.26 miles (6,856m), which is a PR by 3 calories. My start and finish are good but I need to hold 85 RPM more in the middle of the ten minutes instead of falling down to 83. Getting closer to 400!
I’ve been doing this test long before Engine Builder and it’s neat to see the progress.
I went to the 4pm class.
Warm-up
8:00
- 5 Up Downs
- 10 Air Squats
- 15 Lateral Hops
- 10 Leg swings
- 2x 30m Run
Just the run shy of getting 4 rounds.
Conditioning
- 4 Cycles
- 3:00 AMRAP
- 400m Run
- Max Sumo KB Deadlift (88#)
- 1:00 Rest
- 3:00 AMRAP
- 3:00 Rest (total – skip the 1:00 rest after the 4th cycle)
- 4 Cycles
- 3:00 AMRAP
- 500m Row
- Max Bench Press (135#)
- 1:00 Rest
- 3:00 AMRAP
The cycles were programmed in the opposite order, but we have to adjust due to the number of rowers in the gym. I knew I could do well with the rowing when I was tired so volunteered to do the rowing one first. I ran the out-and-back 400m route and couldn’t be more pleased with my times there. Rx was 225# deadlifts, but I’m not ready for that, especially after so much lifting yesterday. I could have done a few more deadlifts in several of the minutes, but 35 in every round was more than enough reps! I wanted to keep a pace under 1:50/500m on the rower and I was able to. Wasn’t really sure how the bench press would feel, but after the first round I set a goal to start with a set of 10 each time. I did 10-8, 10-10, 10-5-5, and 10-5-3. So a total of 140 sumo deadlifts and 76 bench presses.
Midline
4 Sets
- 1:00 Plank
- 40 Russian Twists (35# KB)
- 1:00 Rest
I did the planks on my hands because I was soaked in sweat already. The planks felt extremely easy. It took 9:33 to complete this.
Nick Momrik's Fitness Logs 