Trade-Off

Definitely getting sore from squatting. Out in the garage during lunch.

Year of the Engine – Polarized

32:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

I did 883 calories and 18.7 km.

Went to the 4pm class.

Warm-up

4 Rounds

• 10 PVC Passes
• 5 HR Push-ups
• 5 Ring Rows
• 10 Jumping Jacks

Strength

5 Sets

• 10 Strict HSPU
• 10/10 Kroc Rows (53# KB)

I’m benching tomorrow, so I did these strict handstand push-ups instead of 5×10 bench press. Had a good 2-3 minutes of rest between each set, but it was still surprising to get all five sets of HSPU unbroken. I went wider with my hands on my last set, which was a lot easier.

Conditioning

15:00 AMRAP

• Buy-in:
  • 10-20-30-40 H2H KB Swings (53#)
  • 3-4-5-6 Muscle-ups
• AMRAP
  • 6 Burpees
  • 30 Double Unders

It was programmed as American swings and 10-20-30-40 pull-ups. The Rx+ version was muscle-ups and I really wanted to do some. I knew I’d get done with the muscle-ups much faster than doing 100 total pull-ups, so I was going to have the joy of a lot more time doing the AMRAP. Win-lose? I finished the buy-in at 6:11. Felt good on the rings and was able to do each set unbroken, even with all the hip fatigue from the swings. Started out a little slow on the burpees, but then, I think, in the third round, Michelle (who was coaching) joined in to push me. I figured she’d drop out soon enough, so didn’t pick up my pace much. When it was clear she wasn’t going away and I saw there were only a few minutes left I was able to speed up my burpees. I ended up doing nine rounds plus the six burpees.

I don’t think 18 muscle-ups is a good sub for 100 pull-ups. There is no way I would have done the 30 and 40 pull-ups unbroken, so I should have been forced to break up larger numbers of MU. Around 30 total MU would have been pretty solid. Doing 3-6-9-12 would have stuck to the 1x-2x-3x-4x pattern and forced me to break 9 and 12 in to 2-4 sets.