My abs are still sore and my back is a little tight. I’ve had a bit of a throat tickle and some hacking the last two days. Not sure where that came from. Out in the garage around 11am.
Year of the Engine – Polarized
39:00 Airdyne
** Endurance with 7s sprint @ 6, 12, 18, 24, 30, 36
I was able to keep a significantly better pace than I did for the 36 minute rides. Did 1,111 calories and 24.16 km. Later I went to the 4pm class.
Warm-up
- 3×10 Reverse Hypers (160#)
- 400m Run
- 2 Rounds
- 10 PVC Passes
- 8 Goblet Squats (40# DB)
- 4 Inch Worms
Strength
Front Squat
- 5×45#
- 5×95
- 5×135
- 4x5x155
Single Leg KB Deadlift
5x 10/10 (53#)
My back is pretty tight from the lifting yesterday so I didn’t want to push it on the squats. The deadlifts were done in between squat sets.
Conditioning
15:00 AMRAP
- 21 Wall Balls (20#, 10′)
- 400m Run
- 9 Sumo KB Deadlifts (88#)
I did every round of wall balls unbroken. I don’t know what I was thinking going out on the 400 meter course, but as soon as I hit the turn-around point I realized my mistake. Should have only been running 200s, but after one I already committed and stuck with it. The workout was programmed as 15 calories on the rower, but some of us ran since it was a packed house. I also modified from the 225# deadlifts. Finished 4 rounds plus 2 wall balls.
Looking back at my heart rate in WHOOP, it would get up during the wall balls and then it would drop on the run. I need to get better at pushing the runs in stuff like this with a higher heart rate because it was only around 130-135 which is more of what you’d want to see for endurance running.
Nick Momrik's Fitness Logs 