Tag: Airdyne

Tuesday Duathlon

My hips and legs are a little sore from the squats. Got a really good night of sleep though.

Engine Builder – Endurance

40:00

  • 2 Mile Run
  • 20:00 Airdyne

Instead of doing a straight 40 minutes on the Airdyne I thought I’d take advantage of the nice weather. Before lunch I ran a loop around the neighborhood and then jumped right on the bike. My heart rate was stable through the transition between running and biking. The run ended up being 2.08 miles according to RunKeeper and took 20:21. I went with an even 20 minutes on the Airdyne for 7.17 miles and 532 calories.

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Went to the 4pm class.

Warm-up

  • 2 Rounds
    • 200m Run
    • 10 Hand Release Push-ups
    • 10 Push Presses (PVC)
  • 3 Rounds
    • 30/30s Banded Overhead Stretch
    • 10 PVC Passes

Midline

5 Sets

  • 40 Russian Twists (35#)

Worked these in between the first five sets of push presses. Forty reps is a lot!

Strength

Push Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×175
  • 5×195

Wasn’t sure if I should go again after the 175. I got out my belt, which helped a lot and the weight felt a lot better.

Conditioning

5 Cycles

  • 2:00 AMRAP
    • 12 cal Assault Bike
    • 8 DB Snatches (50#)
    • MAX T2B
  • 1:00 Rest

Was nervous about the snatches because that’s where I got my last minor back tweak. I started out HOT on the bike with RPMs up over 90 and the other rounds were in the 70-75 range. I got 25-17-16-16-16 for 90 total T2B.

Early One

I set my alarm for 7am this morning so I could sweat before hitting the road up north to surprise Mom for Mother’s Day. My back was pretty tight getting out of bed.

Conditioning

10:00 AMRAP

  • 10 Hand Release Push-ups
  • 15 Squat Jumps

No warm-up! Did 2×5 on the push-ups. Finished 10+8.

Engine Builder – Speed

4 Rounds

  • 5:00 Airdyne
  • 1:30 Rest

Rough only five minutes after those squat jumps! Didn’t have the push this morning. Got 164-164-157-156 calories and 1.98 – 1.95 – 1.92 – 1.92 miles (3,187 – 3,138 – 3,090 – 3,090m).

70% for Endurance

Still pretty sore this morning. I can’t figure out why my inner thighs are as sore as they are though from the Tuesday workout. Raining, so no golf today. Went out in the garage before lunch.

Engine Builder – Endurance

38:00 Airdyne

I’m going to stop concerning myself with hitting 75 RPM after rereading some stuff the creator of the program wrote. It’s too fast, especially with the ever-increasing duration of these. According to WHOOP I was close to averaging a 70% heart rate today. I did 980 calories and 13.43 miles (21,613m). Each time I took my hands off the bike to grab a drink I could see my heart rate drop pretty quickly, which is interesting.

Jump, Jump

I woke up sore in many different areas!! Went to open gym at noon.

Warm-up

5:00 Assault Bike

Just a casual 2.7km.

Strength

Bench Press

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×200
  • 8×210

Warming up the weights were feeling really heavy, until 200, which felt really good. The 210 is 5# more than the last time, so I was thinking it was a PR. I was wrong because I’ve done 8×225 when I was approaching a 300 pound max.

Conditioning

10:00 EMOM

  • 25 DU
  • AMRAP Burpee Box Jumps (24/20″, facing the box)

I was missing once or twice per set on rounds 2-7. Started out with 8 burpee box jumps, then a 5, a bunch of 6s, and was able to speed up in the last few rounds. I found a nice step sequence for going into and out of the burpees. Ended up with 68 total burpee box jumps. I could really feel my engine work kick in over the second half of this workout. Probably should have pushed a bit harder in the first half, but I really thought this was going to be more miserable.

Midline

3 Sets

  • 10/10 Wood Choppers (30# MB)
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 30s Hollow Hold

I will not be using a slam ball again for wood choppers; too awkward with the moving load inside of the ball. This was tougher than expected. Took me 9:20.

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)

Planned to go 30-30-25, but decided to go for it.

Engine Builder – Endurance

36:00 Airdyne

I was not looking forward to this, but dragged myself out to the garage at 6pm. Ideally I’d like to get back to the 75 RPM pace I had been using up through 32 minutes, but the 34 and today were not up to par. Today’s average was probably 70 RPM. I got 917 calories and 12.65 miles. Just for comparison I had 924 calories on the 32 minute endurance ride.

I might golf tomorrow if the weather is decent, otherwise it’ll be a complete rest day.

Perfect Splits

Didn’t get up until after 9 yesterday and 10 today, so you could say the Utah trip exhausted me (mostly mentally). I went to see Endgame last night and then stayed up until almost 2. Tonight I need to get back on an Eastern time zone schedule.

Was out in the garage by 1pm without having eaten anything yet.

Engine Builder – Speed

3 Rounds

  • 6:00 Airdyne
  • 2:00 Rest

Wanted to hold 80-82 RPM and was able to. I got an idea today… whenever I fix my Pi-AD2 I should add a display of the average RPM over an interval. My calories were 207-207-209 and the distance was 2.43 miles each interval.

I’d have to modify a movement in every part of today’s gym programming, so I stayed home to catch up on Engine Builder. Can’t wait for some improvement with my back so I can lift again.

Engine Builder – Interval

6 Rounds

  • 1,000m Row
  • 1:30 Rest

My goal was a 1:49/500m pace and I was able to average 1:48.6 every time for exact splits of 3:37.3 on all six.

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Even my stroke rates were exact!

First Walk

Walked 18 holes for the first time this year. My hips and legs were feeling it after 15 holes. Beautiful day out. Snuck out in the garage for a quick test in the evening.

Warm-up

2:00 Airdyne (0.61 miles)

Engine Builder – Speed

10:00 Airdyne

Started out close to 90 RPM for a minute and then tried to settle in at 85. That drifted down to 82-83 for a while and I didn’t think I’d end up with a PR, but I found some energy and was able to pick up the pace and then push for the last 60-90 seconds. Ended up with a 4 calorie PR, getting 384 cals and 4.24 miles. 400 won’t be easy, but I’m realizing it’s possible.

Farmer’s Stand?

Still got that minor thing in my back. Out in the garage before lunch.

Engine Builder – Speed

2 Rounds

  • 9:00 Airdyne
  • 3:00 Rest

Was probably around 79-81 RPM. Did 3.6 miles both rounds and 302-304 calories.

Went to the 4pm class.

Warm-up

  • 15 cal Row
  • 15 Hand Release Push-ups
  • 15 cal Row
  • 12 PVC Passes
  • 15 cal Row
  • 10 Strict Pull-ups

Strength

5×5 Strict Pull-ups

These were actually after some of the early sets of benching.

Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×230
  • 5×240

Almost didn’t make that last rep! Just 5 pounds under my best for a set of 5.

Conditioning

Partner Chipper

  • 100 cal Row
  • 50 Strict Handstand Push-ups
  • 100 Chest to Bar Pull-ups
  • 50 Strict Handstand Push-ups
  • 100 cal Row

This looked rough on paper! Partnered with Weston. We split the row in sets of 25 then HSPU and C2B in sets of 5s. I was able to do all of my HSPU strict and unbroken! The second time through them actually felt better. After 2-3 sets of C2B I switched from butterfly to a regular kip, which I always forget about when there is a lot of volume; lets me keep going much longer. Never had to come off the bar. The workout didn’t end up being as hard as I expected. I rowed around 1,600-1,700 cal/hr my first two times and then more like 1,500-1,600 at the end. We finished in 21:23.

Accessory

4 Sets

  • 10/10 Single Leg KB Deadlift (62#)
  • 40/40s Single Leg Stand (62#)

The single leg deadlifts didn’t feel the greatest on my back. First time trying the stands with a weight and it really wasn’t bad at all. Would you call it a Farmer’s Stand? LOL

AirPods for Cardio

This latest minor back tweak is just annoying enough to know it’s there. After a 5 day streak of green recovery, WHOOP has me in the red this morning.

I went out in the garage before a late lunch.

Engine Builder – Endurance

32:00 Airdyne

Wanted to keep the same 75 RPM I’ve been doing, but was just short of it today. Ended up with 11.93 miles and 924 cals.

Not sure if I’ve mentioned them here, but I got a set of AirPods a few weeks ago, and I love them for all of this extra cardio work. The speaker in the garage is hard to hear over the sound of the machines, especially if I want to listen to a podcast, so the AirPods have been great!

Slow Down the Wall Balls

Quick trip out to the garage before lunch.

Engine Builder – Interval

2 Rounds

  • 7:00 Airdyne
  • 1:00 Rest

Very similar to the 7-5-3-1 work yesterday. Wasn’t feeling 82-83 RPM today though and it ended up being around 80-81. Did 237-239 cals and exactly 2.81 miles both intervals.

Went to the 4pm class.

Warm-up

2 Rounds

  • 200m Run
  • 10 Air Squats
  • 10 PVC Passes
  • 10 Behind the Neck, Snatch Grip Sotts Press (PVC)

Accessory

4 Sets

  • 12/12 Single Leg Hip Thrusts
  • 25 Banded Pull Throughs (green)
  • Dumbbell Curls – 21s (25#)

Did this instead of OHS because of my back. Still doing the A version of the 21s.

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 15 Wall Balls (20#, 10′)
  • 30 Double Unders
  • 15 Pull-Ups

Missed a DU or two in almost every round. Had to go slower than normal on the wall balls due to my back, which I could feel on the jumping and the wall balls. I did 3×5 on every round of pull-ups. Got through 5+30.

Accessory #2

5 Rounds

  • 10 DB Lunges (35# DBs)
  • 20 Sit-ups

Took about 6 minutes.