2020-05-11

My shoulders are sore from Saturday and a lot of my back and triceps are getting sore from yesterday. Too cold for golf today, so I headed out to the garage after 1 and jumped on the bike for active recovery.

40:00 Airdyne

Did 867 calories and 20.93 km.

2020-05-11-zones

Sunday is For Back

I feel surprisingly good after that leg killer yesterday. Last night I poured myself a drink after a tough week and got some solid recovery sleep. WHOOP has me at 46% recovery today, which is understandable after some drinking and two days of tough workouts. Out in the garage at 10am.

Warm-up

  • 15:00 Airdyne (319 cals, 7.79 km)
  • Monster Walks
  • 20 PVC Passes

Sunday is going to be focused on back for awhile.

4 Sets

  • 12 Lat Pull Downs (90#)
  • 12 DB Pullovers (40-50-50-50#)

The damn pulleys on my cable system were causing too much friction even after I added a bunch of 3-in-1 oil before we started. So then the coating on the cable split open. Guess I’ll have to find some better pulleys.

4 Sets

  • 12 Seated Horizontal Banded Rows (2x red)
  • 12 Seated Back Fly (30#)

This combo was probably the toughest of the day.

4 Sets

  • 12 Straight-ish Arm Banded Pull Down and Backs (2x red)
  • 12/12 Single Arm Seated Banded Pull Downs (red)

4 Sets

  • 12/12 Cross Body Single Arm 90 (15#)
  • 12/12 Kroc Row (elbow out, 30#)

I wasn’t confident in the shoulder positions for those 90s. Flaring out the elbow for the rows is much harder!

Gymnastics

4 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

Wasn’t expecting much, but I set a PR by two reps on the first set with 17!! Fell off a cliff from there though with 9-7-7.

Midline

4 Rounds

  • 10 Push-up w/ reach across and move dumbbell (50#)
  • 40 Hollow Flutter Kicks
  • 20 Floor Wipers (45# plate)

I was able to keep everything unbroken. Took me 7:30.

It was a monster session over 2.5 hours with my time on the bike.

450 Jumping Reps

I’m still feeling my left calf/achilles. My back is pretty tight from yesterday. Out in the garage at 11.

Warm-up

  • 10:00 Airdyne (5.1 km, 205 cals)
  • Steamboats
  • 6/6 Seated Single Arm Shoulder Press (25#)
  • 6/6 Seated Single Arm Shoulder Press (40#)

Strength

10:00 EMOM (alt)

  • 45s HS Hold
  • 6/6 Seated Single Arm Shoulder Press (50#)

Planned on 5 power snatches here, but decided to substitute with my back feeling how it does from yesterday. No pain, but no reason to risk it by cycling a barbell.

I focused on pushing through my shoulders in the handstand holds to help translate into walking. It was terrible and I nearly failed the shoulder presses in rounds four and five. Got the stimulus I was looking for though when I designed this combo.

Conditioning

150x

  • Squat Jump
  • 2 Plyo Lunges

This is “LEGS GONE BAD” Volume 2 from Craig Richey. One of the worst workouts I’ve ever done. Over the course of the first 25 times through you can get an idea for how bad it’s going to be. I did singles nearly the whole way, with a brief pause before my next squat. I had six poker chips out and moved one every 25 reps, so got a slightly longer break there, but I tried to get right back in to it. When I got done with 75 reps the clock was at 6:30. I was able to pick up the pace over the last 25 reps and even did a fair number of doubles, which were absolutely horrible at that point. Snuck under 13 minutes with a time of 12:50. I have a feeling that walking will be a challenge for a few days.

Accessory

5 Sets

  • 8 Tricep Press Downs (rope handle on cable pulley, 35#)
  • 10 Barbell Curls (65#)

15 Butterflies

I feel good! Out in the garage at 4pm.

Warm-up

  • 10:00 Airdyne (210 cals, 5.15 km)
  • 15 DB Bench Press (30#)

Strength

5 Sets

  • 15 DB Bench Press (50#)
  • 8 Front Raises (15#)

Conditioning

20:00 EMOM (alt)

  • 15 Pull-ups
  • 6/6 Single Arm DB Thrusters (50/35#)
  • 15 Box Jumps (24/20″)
  • 150m Run

All unbroken 🦋  pull-ups!! I don’t remember the last time I tried a set 15, let alone five sets. This was a good combination of movements.

Gymnastics

5 Sets

  • 1:00 HS Hold
  • 1:00 Rest

Last two were not fun.

Now the 500

Yesterday afternoon I did about two hours of yard work, which probably didn’t help the back tightness I’m feeling this morning.

Warm-up

5:00 Airdyne (95 cals, 2.46 km)

Time Trial

500m Row

Could I beat 1:23.5 from January of 2016?

2020-05-02-500m-row.jpg

Yes! I was 0.5 seconds behind pace at the 400 meter mark, but not completely dying in the final 100 pulled out the 0.3 second PR!

Weightlifting

Power Clean

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 10:00 EMOM
    • 3×155

Wow, it’s been awhile! Didn’t want to get crazy, but get the feel for a bar again. I did all touch-n-gos on the warm-ups. Started out doing quick singles in the EMOM for five rounds and then did TnG for the other five. Felt good to move some weight again.

Conditioning

3 Rounds

  • 30 Push-ups
  • 15 Deadlifts
  • 700m Run (around the block)

I  decided ty try larger sets of push-ups than normal since there was a big break with the run; did 18-12 each time. I did 8-7 for deadlifts with a few breaths. Seemed like I was able to push the run a little today. Finished in 14:20.

After lunch I’ll mow the lawn and maybe try out an idea for a muscle-up location. May do some rehab tonight.

Point One Away

I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.

Warm-up

  • 3:00 Airdyne (63 cals, 1.58 km)
  • Monster Walks
  • Shoulder Press (done after row)
    • 10×45#
    • 5×75
    • 5×95
    • 5×115

Time Trial

250m Row

2020-04-28-250m-row

So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.

Strength

5 Sets

  • 5 Shoulder Press (130#)
  • 8 Lateral Raises (15#)

Felt strong throughout and was able to keep a solid core.

Conditioning

2 Rounds (2:00 work, 1:00 rest)

  • Strict Pull-ups
  • Squat Jumps
  • DU
  • Burpees

I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.

Surprising Row PRs

I did housecleaning all morning and took a break around 2pm.

Warm-up

5:00 Airdyne (103 cals, 2.55 km)

Time Trials

My BTWB rowing speed scores are way off due to intervals counting, which throws off my fitness level, so I’m going to do some rowing tests this week.

Row

  • 100m – 15.1
  • 100m – 15.2
  • 1,000m – 3:09.9

That’s a PR for 100m by 0.4 seconds (back in Dec 2015)!! I used 7.5 on the damper first and then maxed it out to 10 on the second try. Reset it back to 5 for the longer row. I looked up my old 1k time, which was 3:11.2 from March 2015. So I set a goal to hold 1:35 as long as possible. Felt good at 500 meters and then it started to hit me with about 300 to go. Was able to hold on for a 1.3 second PR. I really didn’t expect a PR from either row. I’d say all of the single leg work is paying off since I haven’t done much rowing all year.

Really good splits for the 1k!! I was fucking wrecked after that and rested about a half hour!! Can you say Fran Lung?

Conditioning

4 Rounds

  • 25 T2B
  • 700m Run (around block)

The original version had 25 burpee and 20 toes to bars each round, but I adjusted after the rowing. Went for larger sets and surprised myself by being able to do 9-9-7 every round. First three runs were pretty chill and I picked up the pace on  the final one. Finished in 23:36.

Then I had a really late lunch and finished housecleaning.

Legs Legs Legs Legs

With a lot of reps on Tuesday and Thursday that hit the low back, I knew not to hit that area very much today. Didn’t sleep worth a shit, so I rested up, took a nap, and worked out in the afternoon.

Warm-up

  • 5:00 Airdyne (97 cals, 2.48 km)

Conditioning

4 Rounds

  • 50 Lunges
  • 40 Air Squats
  • 30 Plyo Lunges
  • 20 Squat Jumps

I did this in 20:57 back on December 29th, a few days after tweaking my back. Tried not to stop much today and was done in 17:37!

That’s enough for today with how I’m feeling.

Fundraiser #1

Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (103 cals, 2.55km)
  • Monster Walks
  • DB Snatch
    • 5/5 @ 20#
    • 5/5 @ 35#
    • 3/3 @ 50#

Conditioning

10:00 AMRAP – Support Your Local Box Fundraiser #1

  • 10 Air Squats
  • 9 DB Snatches (right, 50#)
  • 10 Push-ups
  • 9 DB Snatches (left, 50#)

I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.

Accessory

3 Sets

  • 10/10 Weighted Step Downs (15″, 40# vest)
  • 20 Kossack Squats (alternating, 40# vest)

You don’t realize how much legs actually get used in that AMRAP. This was tough!

Midline

4 Rounds (30s work, 30s rest)

  • 30s V-ups
  • 30s Hollow Body Scissor Kicks
  • 30s Russian Twists
  • 30s Leg Lifts

I got this one out of a recent Kristi Eramo video and it was a dandy. No weight needed for those twists!

10 Max Sets

Another really solid sleep. My body feels good. Out in the garage at 4pm.

Warm-up

  • Steamboats
  • 20 PVC Passes
  • Dead Hang

Strength Conditioning

10 Rounds

  • MAX Strict Pull-ups
  • 2:00 cal Airdyne

Took 30-31 minutes, which is kind of what I expected after writing down my scores each round and transitioning between stations. Much harder than I expected though. I was doing 73+ RPM on the bike throughout. I got 15-11-10-9-8-8-8-7-7-7 pull-ups (90 total) and 54-55-55-56-57-58-58-58-58-60 calories (569 total). Can’t believe I didn’t look up my strict pull-up PR, because I matched it here with the 15 and know I could have squeezed out one or two more. Damn it!

Accessory

5 Sets

  • 10 Seated Horizontal Rows (40-40-50-75-75#)
  • 6/6 Kroc Rows (70#)