Month: June 2019

Get Over It

Went to open gym at 10am. Body is feeling good (knock on wood).

Conditioning

5 Rounds

  • 1:00 Burpee Box Get Overs (48/40″)
  • 1:00 Plank
  • 1:00 Wall Balls (20/14#, 10/9′)
  • 1:00 Rest

I’ve seen the Mayhem teams do these box get overs in several of their videos and they looked like fun. Took a couple of rounds to get the rhythm of the movement. They were really fun though. I held the plank for the entire minute and never dropped the ball. Went 8-8-9-9-10 on the get overs and 26-27-27-28-28 with wall balls.

Screen Shot 2019-06-30 at 11.46.45 AM

I wish I could tell you that I planned for my total reps to increase by one every round, but I’d be lying. The numbers part of me loves how it turned out though.

Midline / Accessory

4 Sets

  • 10/10 Side V-ups
  • 30 Plank Jumps
  • 30s Double KB Overhead Hold (44# KBs)
  • 10/10 Half Kneeling Bottoms Up KB Presses (26#)

I could feel some hip fatigue when getting in to the plank jumps.

After doing some yard work I decided not to do a Year of the Engine workout.

Til Death Do Us Part

My legs felt heavy on the stairs this morning. Out in the garage after 10:30.

No B.S. Bench Press Program

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 5×210
  • 5×220
  • 3x5x225
  • 9×215 (MAX reps)

Kevin couldn’t make it over so I used the spotter arms. Wanted to try for a 10th rep but figured I better not push it. Beats my set of eight in week one and is actually a new 9RM PR.

Year of the Engine – Interval

8 Rounds

  • 2:00 Row
  • 2:00 Rest

I pulled the rower outside in the sun. Changed directions after 4 rounds to get that even tan! My goal pace going in was 1:43-1:44/500m and I averaged under 1:43 with negative splits. I got 582-583-583-583-584-584-585-585 meters.

I was soaked with sweat and still sweating in the house over 30 minutes later. Need to get used to this humidity! Going to mow the lawn and then some friends from the gym are getting married this afternoon.

Riding the Echo

Got some decent sleep last night after being exhausted and woke up with a WHOOP recovery score of 70%. I was out in the garage just after 12.

Year of the Engine – Polarized

27:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24

I got 774 cals and 16.06 km

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)
  • Hanging Shoulder Stretch

5:00 AMRAP

  • 15 Air Squats
  • 10 Kip Swings
  • 5 Burpees

I got through exactly 3 rounds. Funny how that works. 😉

Conditioning

28:00 EMOM (alt)

  • 5 Bar Muscle-ups
  • 15 cal Echo Bike
  • 15 Banded Pull-throughs
  • 5 Goblet Squats (22kg)

Last week when I ripped my palm doing all of those pull-ups I thought it looked like I also had a blister under my left pinky. Nothing every came of it, until I noticed a bunch of skin pulled up there during this workout. Not a tear though, which is always good. I wore grips for 5 rounds and then took them off because they were bunching up too much and pulling on my wrists. Was able to do every set unbroken.

It was my first time riding on the Echo Bike and it’s really smooth. I’m feeling so much better on these bikes after all of the Engine Builder workouts and so much time on my Airdyne. Definitely the hardest part of this workout though. I subbed in the pull throughs instead of American swings and the goblet squats instead of three back squats. I sweated my ass off today with this new humidity that hit us with the warmer temperatures.

Night Endurance

Yesterday I walked 18 holes of golf and it’s starting to heat up in Michigan after a very rainy May and June. I didn’t get much sleep last night and was awake before 4am. Spent the day down in Detroit walking around the course watching the Rocket Mortgage Classic. Still wanted to get in some exercise when I got home though, so I was out in the garage at 7:50pm I think.

Year of the Engine – Endurance

30:00 Airdyne

I went 829 cals and 17.62 km.

More Gymnastics Success

Hard to believe my abs aren’t very sore from the 150 sit-ups on Sunday. Yesterday I walked 18 holes of golf. Out in the garage around noon.

Year of the Engine – Interval

6 Rounds

  • 4:00 Row
  • 2:00 Rest

I got exactly 1,121 meters every time. Huge range of emotions to get through this one. When I got through three I thought it was possible to keep my 1:47/500m pace. When I got though four I had doubts. When I had one left I figured I could hang on. With two minutes to go I thought I might puke. It was a great feeling of accomplishment when I made it! This was the hardest session in four months.

2019-06-25-row.JPG

Went to the 4pm class.

Warm-up

2 Rounds

  • 5 Strict Pull-ups
  • 5 Burpees
  • 20 PVC passes
  • 10 Wall Balls (20#, 10′)

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#

Conditioning

10 Rounds

  • 5 Shoulder Presses (105#)
  • 5 Muscle-ups
  • 12 Box Step-ups (24″)
  • 1:00 Rest

A lot of modifications today. I did the shoulder presses instead of heavier and heavier push jerks. I probably could have used 115 pounds. The box step-ups were in place of double unders and I picked the count by seeing how many I could do in 30 seconds during round one. Both mods were due to my calf strain. Rx was 10 chin-ups, but since I was modding two movements I went with the Rx+ 3-5 muscle-ups. My palm is healing pretty well and I knew ring muscle-ups wouldn’t affect it. I went to the gym planning on doing 4 muscle-ups each round to stay unbroken, but did 5 in the first round and stuck to it. Was close to missing in the final round, but I got them all unbroken! 50 is a lot for one day. The step-ups got consciously slower to give myself a little more “rest” for my pulling to recover. I think I finished in 22:48, though it might have been 22:38 or 23:48. I didn’t record it anywhere right away and the numbers are jumbled in my head.

Accessory

3 Sets

  • 15 Lateral DB Raises (10# DBs)
  • 20 Sit-ups
  • 15 Front DB Raises (10# DBs)

A Leg Up

Last night I played a quick 18 holes (riding in a cart) in less than 2.5 hours. I wish every round of golf could be that fast.

Open gym at 10am…

Conditioning

30:00 AMRAP

  • 2 Legless Rope Climbs (13′)
  • 25/25m walking Sled Push (180#)
  • 10 Decline Push-ups (feet on curb)
  • 50/50m Single Arm Farmer Carry (70# KB)

Originally written as 10 rounds, but I put a 30 minute cap on it and nobody finished. I got through 9 rounds and the rope climbs. Wore a glove on my left hand to protect my ripped palm and my right hand just aches now from the rope. Since we only have two ropes and two sleds I knew there would be some rest built in to this workout, otherwise I would have been able to finish. I was getting real close to failure on those rope climbs, so 20 legless in a long workout seems to be my limit. Started out with only one 45# plate on the sled, but it was really easy so added a second one.

Tabata

  • Bottom-to-Bottom Air Squats

Started out hot, faded in the middle, and pushed at the end to hit 100 reps. Didn’t know it until I recorded my score on BTWB, but that ties my best from three years ago when I last did this.

Midline

  • 150 Sit-ups

I’ve done 100 many times but never 150 in a row. It’s not fun. Went unbroken in 5:41. I’m going to feel those for a few days.

Year of the Engine – Polarized

24:00 Airdyne

** Endurance pace with 7s sprints @ 5, 10, 15, 20.

I expected week five to keep progressing, but it takes a slight step back on the first polarized and endurance workouts. I got 707 cals and 14.46 km.

Might be a light week for workouts as long as golf doesn’t get rained out (looks like it’s going to rain tomorrow), since I’m also going to watch a pro tournament this week.

Saturday Shoulders

I’m feeling good after the gym workout yesterday. Today’s workout at the gym wouldn’t have been good for my injuries, so I didn’t go. Was out in the garage after 11.

Strength

Single Arm DB Shoulder Press

  • 5 reps each arm, then change weight
  • 5# -> 50# with 5# increases
  • 50# -> 5# with 5# decreases

So it’s a pyramid with a flat top. By doing 50 pounds twice, it ended up being 20 sets for 100 total reps on each arm. I finished in 9:24.

Conditioning

20-15-10-5

  • Burpees
  • DB Box Step Overs (24″, 35# DBs)

Thought about combining them in to one movement, but I didn’t want to be bending over to lift up the dumbbells that often with my back and I’m pretty sure it would have been much slower. Finished in exactly 7:00.

Year of the Engine – Polarized

27:00 Airdyne

** Done at endurance pace with 7 second sprints @ 6:00, 12, 18, 24 and recover back to the endurance pace.

I did 721 calories and 15.53 km. That wraps up 16 weeks of the program. These polarized workouts have been pretty much just more endurance days, but I’m guessing the length of the sprints is going to get longer for the next four weeks.

The Price of Unbroken Pull-ups

My legs are still sore today. Was out in the garage just after 12.

Year of the Engine – Interval

12 Rounds

  • 45s Row
  • 1:15 Rest

My goal was to hit 1:35/500m and it was a success. I got 237 meters every round except the 5th where I got 238.

2019-06-21-rowThat put me over 150k meters on the rower since I got it.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

7:00 AMRAP

  • 15 Air Squats
  • 5 Burpees
  • 10 cal Row
  • 4 Inchworms

Got through three rounds and did the burpees instead of 20 double unders, due to my calf.

Conditioning

E3M – 10 Rounds

  • 10 cal Assault Bike
  • 10 Pull-ups
  • 10 MB Cleans (20#)

Second week in a row where the Friday workout repeated some of the movements I did at home on Thursday night. This was programmed as 3×135# C&J for three rounds, then three rounds of heavier doubles, and finally four rounds of heavy singles. I definitely can’t do jerks with my calf and didn’t want to press my luck for my back or calf with heavy cleans so I decided to substitute the medicine ball cleans.

I started hot out of the gate to get the bike going each round and was doing 90+ RPM, until I had 2 cals left where I kind of coasted in because the work is already done and you just need to let it tick over. My goal was to do all of the pull-ups unbroken and I did. Pushing the limit on bigger sets of gymnastics is working out surprisingly well lately. I did tear open my palm in the 9th round, so the 10th was using basically finger tips only to grip the bar on my left hand. I’ve never ripped on my palm before! I think I was done with the first round in 1:02 and the rest of the rounds were 1:11-1:15.

Midline

5:00 EMOM

  • 15 Hollow Rocks
  • 10 V-ups

Last two rounds hurt!

Could Have Made All 5 Sets

I started getting a headache around 10pm on Tuesday night and still had it the next morning, until I took an Aleve. Had to be from the 100 handstand push-ups. Yesterday I walked 18 holes on the golf course. My inner thighs and hamstrings started feeling tight last night and are more sore today. Must be from the sumo deadlifts.

Year of the Engine – Endurance

33:00 Airdyne

Went 924 cals and 19.51km.

No B.S. Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×215
  • 3×230
  • 4x3x235

For week three the work was 5×3 at 215# +15-20. I wanted to go for the 20# add, but wasn’t sure so I did the first set at 230. Could have made it through 235 for every set.

Accessory

10:00 EMOM (alt)

  • 8 Strict C2B Pull-ups (fat bar)
  • 15 Russian KBS (53#)

These pull-ups were much harder than 7 of the chin-up variation last week. I think it was mostly due to the different hand position, but the swings may have affected my grip some.

10×10 Unbroken

Walked 18 holes on the golf course yesterday and my calf wasn’t an issue. Today it feels even better. Out in the garage at noon.

Year of the Engine – Polarized

24:00 Airdyne

**Endurance pace with sprints for 7 seconds @ 5:00, 10, 15, 20 and recover to endurance

Went 700 calories and 14.37 km. I finally switched the units on my Airdyne over to kilometers, which should give me more distance precision. Less than 6 months through 2019 and I’ve already put more distance on my bike than any other year.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
  • 500m Row
  • Tabata
    • Good mornings (PVC)
    • PVC Passes
    • 15 Hand Release Push-ups
    • Jumping Jacks

I started to head out for a 400m run but only made it a few steps. My calf was having none of that. The jumping jacks weren’t great either.

Conditioning

2 Cycles

  • 5:00 EMOM
    • 15 cal Row
  • 5:00 EMOM
    • 10 Sumo KB Deadlifts (88#)
  • 5:00 EMOM
    • 10 HSPU

My average pace on the rower was around 1,700 cal/hr and it was taking me 28-32 seconds to finish. Regular 225# deadlifts were programmed, but I’m not going crazy with my back. I figured I’d see how long I could stay unbroken on the handstand push-ups and I made every set! They slowed down over time, but it wasn’t really a struggle. I didn’t expect that for 100 reps.