My quads are still sore and my back is a little tight from yesterday. Out in the garage at 11 to get on the bike while watching a company townhall. Figured I might as well use the time to do something while I was listening.
Year of the Engine – Polarized
36:00 Airdyne
** Endurance with 7s sprint @ 5, 10, 15, 20, 25, 30
I missed out on both of the 33 minute polarized workouts due to the FireWod substitutions last week while on vacation. This was the first time doing six sprints. It completes week 8 of the Polarization phase and week 20 overall.
I racked up 1,042 calories and 21.5 km. That felt really good after not using the Airdyne in over 2 weeks. Went to the 4pm class.
Warm-up
3 Rounds
- 20 Double Unders
- 10 Good Mornings (45#)
- 10 Walking Lunges
- 4 Inch Worms
Strength
Deadlift
- 10×45#
- 5×125
- 5×155
- 5×185
- 5×215
- 5×245
- 5×265
- 5×285
- 5×310
Used a neutral grip throughout and no belt. Felt ok. Not used to lifting weight like this.
Conditioning
15:00 AMRAP
- 30 Double Unders
- 15 Wall Balls (20#, 10′)
- 30 Double Unders
- 15 Toes to Bars
I’ve done something similar twice before on this programming, but with pull-ups instead of T2B. Some people said they’ve done it with T2B, so I must not have gone on those days. I was close to 6 rounds on my last attempt with the pull-ups, so I was hoping to get in that ballpark. I hadn’t done a double under in about 6 weeks, since the calf injury, so this was going to be a test. My goals were to limit misses with the rope and do 8-7 T2B each round, which I knew would be the big challenge. Would have liked fewer misses with the rope, but I’ll take it after such a long break. It was a success on the bar and I’m loving the Bear KompleX Black Diamond grips, which I haven’t even had to chalk up yet! Got through 5 rounds, dubs, wall balls, and dubs for 5+75.
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