Ten Without a Problem

My biceps and lats are sore from yesterday. Out in the garage during lunch.

Year of the Engine – Polarized

45:00 Airdyne
** Endurance with 7s sprint @ 7, 14, 21, 28, 35, 42

I did 1,240 calories and 26.26 km on my AD2.

That wraps up the second phase (polarization) of the program. I really enjoyed the polarized workouts and am glad to see some of them continue in the next phase. I made it through the first 24 weeks of the program and can’t wait to see what progress comes during the next phase.

Went to the 4pm class.

Warm-up

• 3 Sets
  • 10 Reverse Hypers (160#)
• 400m Run
• 2 Rounds
  • 10 PVC Good Mornings
  • 10 Lunges
  • 5 Ring Rows
  • 5 Inch Worms

Strength & Gymnastics

Deadlift

• 10×45#
• 10×115
• 10×165
• 10×195

3×10 Bar Muscle-ups

After the dumbbell snatches and box jumps my back was tight from yesterday, so definitely wasn’t pushing deadlifts today. There was an option to do muscle-ups in between sets, so I focused on those instead. I’ve never tried more than 6 before so it seemed like a good day to go for it. I got three unbroken sets of 10 without a problem, which in my new max set. I bet I can get 15+.

Conditioning

• 2 Rounds
  • 20 cal Assault Bike
  • 20 cal Row
  • 20 Front Rack Lunges (115#)
• 15 cal Assault Bike
• 15 cal Row
• 10 Front Rack Lunges (135#)
• 15 cal Echo Bike
• 15 cal Row
• 10 Front Rack Lunges (135#)

So in reality it was 2 rounds of the second part as well, but the Assault bike was in use when I got there so I finished out on the Echo. Looks like the Echo knocks out the calories quicker. Noted for future workouts! I started out hotter on the first row and was able to keep over a 1,200 cal/hr pace on them all and pushed that last one extra to give myself time to finish under the 15:00 cap. Barely got it, in 14:59! I never dropped the bar during any of the lunge sets.