Tag: Airdyne

Slop Shoveling

Last night my quads started to feel more sore. In case I forgot, my ass is letting me know I lunged yesterday. Out in the garage in the late afternoon for some active recovery.

15 Rounds
img_2184

  • 1:30 cal Ski Erg
  • 1:30 cal Airdyne (AD2)

There was about 10 seconds of transition time between machines, especially writing down my ski calories. I totaled 314 there (each round shown in the picture) and 520 on the Airdyne. I really enjoyed that actually and it’s refreshing to do cardio like that in the cold garage; I haven’t been heating it up for these sessions.

Headed outside after and shoveled the sloppy driveway after 3″ of snow last night and rain during the day.

Body Says

After tough workouts the last two days, my back is hinting that I need a rest, especially with heavy deadlifts programmed at the gym. So I jumped on the Airdyne for 30 minutes of active recovery before lunch and went 9.78 miles. I’ll plan a complete rest day on Saturday.

Ski & Bike

Busy day, but made time in the afternoon for some active recovery.

4 Rounds

  • 5:00 Ski Erg
  • 15s Rest
  • 5:00 Airdyne
  • 15s Rest

The rest was essentially just transition as I wrote down my score and jumped on the other machine. I did 1,089, 1,096, 1,113, and 1,123 meters on the skier, and 1.64, 1.67, 1.70, and 1.76 miles on the Airdyne. Fell in to a good feel and was able to pick up the pace each round.

An Extra 27

Felt good after the workout yesterday and since. Was up really early this morning and made it for a packed 9am class.

Warm-up

3 Rounds

  • 20 Reverse Lunges
  • 10 Pendlay Rows (45#, 2s pause)
  • 10 Squat Jumps
  • 10 Good Mornings (45#)
  • 1:00 Airdyne

Cleans

  • 10 Full Grip Elbow Punches
  • 10 Tall Muscle Cleans (45#)
  • 10 Hang Power Cleans (45#)
  • 5 Power Cleans (95#)

Conditioning

27-21-15-9 – “Eliza-Plus”

  • Power Cleans (135#)
  • Ring Dips

I did power Elizabeth in March and it took 7:24, so I was thinking this could get close to double that time. Singles all the way on the cleans, but I didn’t mess around when I was at the bar; pick it back up. Mostly triples for ring dips with 5-6 doubles sprinkled in during the middle two rounds. Finished in 12:26, so better than expected. I need to work on my kip.

Recovery Ride

I felt so good yesterday after finishing that workout. Not sore or anything today. Ate plenty of food all day.

40:00 Airdyne

Went 12.76 miles, which turns out is the longest distance I’ve made it for 40 minutes, even though they are always just active recovery rides. Was watching YouTube videos so wasn’t thinking about what I was doing.

Forgot a Set of Twelve

Thought about doing gyms programming before I hit the road on Friday, but rested instead. Got to it today in the garage after getting home.

Warm-up

Went 3:00 Ski Erg for about 680 meters.

Strength

Back Squat

  • 10×45#
  • 5×115
  • 5×165
  • 5×205
  • 5×235
  • 5×255
  • 5×265

I put on the belt for 235 and above. Was close to failure on those last two sets. I completely spaced out and forgot to do 12×195 (75% of heaviest) at the end. Saw it in the list after I had already put the jerk blocks away and unloaded the bar. Probably enough struggle for my back today.

Conditioning

5 Rounds

  • 8 C&J (135#)
  • 12 Pull-ups

I warmed up my clean and jerks with 5×45, 3×95, and 2×115. Did a few pull-ups too.

This was programmed as 6 muscle-ups, which I haven’t been able to add back to my repertoire yet. I don’t have a place to do them at home anyway. I can’t do chest-to-bar pull-ups at home either, so it was scaled to pull-ups for me.

I did all singles with the barbell and 3×4 for my pull-ups, without wearing any grips. Finished in 9:49. Today was my first test of the mat setup and it worked great for the metcon. I really need to get my new rack on the wall though because squatting off the blocks is getting really old. I stacked up a couple of plates on the blocks today so I didn’t have to do a half squat to get the bar off of them.