Tag: Airdyne

A Half Cindy

My outer pecs and lats are definitely sore from the last couple of days. Might as well hit them again with a half Cindy! Got in a little early before the 9am class for my prehab/rehab stuff.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hyper (210#)
  • 3 Sets
    • 10 Rapid Toe Touches
    • 20 Hollow Rocks
    • 50s Bottom Squat Hold
  • RDL
    • 10×45#
    • 10×135#

Strength

E2M – 6 Sets

  • 10 RDL (185#)
  • 8 Weighted GHD Sit-ups (20#)

I did my Romanian deadlifts while standing on 55# competition plates today since I’ve been getting to the ground with a lot of my reps lately. Actually even got to the ground on some in the late rounds. By adding in these GHDs I really work up a sweat and the work rest ends up being pretty much exactly 1:1.

Conditioning

  • 10:00 AMRAP of “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1 Mile Run

My body didn’t know what the hell it was doing on the bar. A lot of the reps were some type of hybrid between a shortened regular kip and a butterfly, or maybe even a little bit of a strict pull-up at times too. Push-ups started to slow around round 8. Air squats were surprisingly pretty good and didn’t slow down too much that I noticed. Even had enough to speed up in the 11th and 12th round. I ended up with 11 full rounds, the pull-ups, push-ups, and 4 of the squats.

No extra rest so I took off running when the clock went off. The first half mile was rough but then I settled in and felt much better on the way back. Took exactly 9:00 according to Garmin, but the import into RunKeeper has a decreased distance and time for some reason. I don’t believe the HR data though, which says I averaged only 112 bpm. Maybe because I was already so sweaty from the half Cindy it was having a hard time reading my wrist.

My best full Cindy is 22+5, so probably would have been close to that with 10 more minutes. I’m sure the last 2 days of upper body volume is part of why push-ups started to slow so early. Hopefully can build up some more endurance there over the next couple weeks.

Forced myself to get in Crossover Symmetry Plyo before I left the gym.

Went out to the garage before dinner and jumped on the Air Dyne for 30 minutes, going 9.25 miles. Just a recovery type page. My heart rate was pretty stable right around 100 bpm the entire time.

I’ll do ROMWOD tonight and it’ll mark exactly a month straight without missing a day. Really enjoying it and seeing solid results.

Groin Pinch

I’m 95% certain I’ve never been this sore. There is a pinch up in my left groin that is making it difficult to even lift that leg off the ground. Getting out of a chair, going up stairs, and putting on pants are all a real chore! </crying>


Having a hard time sleeping so I was out in the garage by 8am for recovery work.

Conditioning

  • 30:00 Air Dyne (AD2)

Was pretty slow moving when I got started. I’m not used to doing something fresh out of bed that early. Been a lazy start to 2016 without haven’t been to a 9am class yet I don’t think. Warmed up after about 5 minutes and picked up the pace. Went 9.41 miles.

Accessory

2 Sets

  • 5 StrongFit Tricep Openers (8#)
  • 5 Scapular Wall Slides (YouTube video)

Update: After doing some reading and realizing this is no normal soreness in that hip/groin area, I think it might be a type of hip impingement. Just what I needed! The rest are my legs are still really sore too, but this spot is definitely different than anything I’ve felt before and it’s affecting common movements way too much for muscle soreness.

I’m Broken

Holy Fuck! My lower body doesn’t work today and my left hip feels like it constantly needs to pop. I forgot what it feels like to take a week away from the weights. Didn’t even think yesterday was that bad. Boy, was I wrong! Needless to say I didn’t feel like leaving the house and having anyone see how I’m walking. :-O Out in the garage around 1:30 again.

Warm-up

  • 5:00 Air Dyne (1.53 miles)
  • Crossover Symmetry Activation
  • Shoulder Press
    • 5×45#
    • 5×75#

Strength

E3M – 5 Sets

  • 10 Shoulder Press (95#)
  • 10 Good Mornings (95#)

Will my upper body be wrecked tomorrow from the same 5×10 that I used for squats yesterday? I was going to do some EMOM split jerks next, but thought better of it. Didn’t feel like moving the car out of the garage and not a smart idea to use the blocks so close to the ride.

Gymnastics

16:00 EMOM (alt)

  • 35s Handstand Hold (facing wall)
  • 25s False Grip Hang (fat bar, holding Fat Gripz, feet on ground)

Conditioning

21-15-9

  • GHD Sit-up
  • Goblet Squat (30# MB)

Quick one, done in 3:37. The squats were at a controlled pace with how I’m feeling. Sit-ups were starting to slow down so that was the right amount for today. Finished up with Crossover Symmetry Plyo.

Take Me Back

Back in Michigan. Weather here is cold and shitty! Out in the garage around 1:30.

Warm-up

  • 5:00 Air Dyne (1.45 miles)
  • Crossover Symmetry Activation
  • 2 Sets
    • StrongFit Tricep Openers (8# DBs)
    • 15 GHD Heel Drives

Weightlifting

  • Squat Snatch
    • 5×45#
    • 5×95
    • 3×115
    • 3×135
  • 15:00 EMOM
    • 1 Squat Snatch (155#) + 1 OHS

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Missed first attempt 4 (?) times but grabbed the bar right away and made every 2nd attempt. I think all of them were that slow motion loss where it was just a touch forward and I couldn’t quite pull it back in. I actually planned to use 165# but was feeling slow so I scaled it back and still wasn’t very good. I really worked up a sweat though.

I did something a little different today. Since there is a slight slope in the garage, I turned and faced the opposite direction every set. I have always faced out to the middle of the garage with the snatch and C&J. Don’t want to create any imbalances.

Strength

E3M – 5 Sets

  • 10 Back Squat (185#)
  • 10/10 Curls (alternating, 15# DBs)

Finished up with Crossover Symmetry Recovery, which I haven’t done in a long time. I tend to use the Iron Scap or Plyo protocols after workouts most of the time. I did the first 2 sets facing towards the rack like I normally do with squats and the last 3 squats facing out to the middle of the garage.

More Tris

My triceps continued getting more sore and seemed to peak last night when I could barely straighten my arms. They feel a little better today. Out in the garage after lunch settled.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets of Tricep Openers (8# DBs)

Strength – Back Squat

E2M

  • 6×45#
  • 6×135
  • 6×205
  • 4x6x255

Conditioning – Air Dyne

3 Rounds

  • 3:00 Easy
  • 1:00 Rest
  • 1:30 Moderate
  • 1:00 Rest
  • 45s Fast
  • 1:00 Rest
  • 15s Sprint
  • 1:00 Rest

This was an Aerobic Capacity workout. Probably didn’t go hard enough on some of the paces. Totaled 5.65 miles.

2016-03-28-hr

Finished up with Crossover Symmetry Plyo.

16.4 Still Has Me

Still sore from 16.4. Upper back is still pretty sore from the ring rows too. Those muscles have really been missing out on work so I’m glad I can get some pulling movements in again. Out in the garage at noon.

Warm-up

  • Bottom Squat Hold
  • Crossover Symmetry Activation

Strength – Back Squat

EMOM 11:00

  • 6×45#
  • 6×135
  • 3×165
  • 3×195
  • 3×225
  • 6x3x255

I really like this EMOM work to build up and then through the work sets, which don’t have to be near max to be effective. I used Prelepin’s Chart to pick the working load, sets, and reps. 255 pounds is slightly higher than 55-65% (if I use an estimated max of 380), so I stayed on the low end of the rep range. Quick work to train smarter.

Active Recovery

  • 20:00 Air Dyne (AD2)

I stepped up my RPMs, keeping it at 65-67 for a total of 6.6 miles. Wore the Garmin watch and it did a better job tracking my heart rate than it has before. Was on the upper end of zone 1 and into zone 2 for the majority of the workout. I still felt fine and would have been able to hold a conversation.

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Finished with Crossover Symmetry Iron Scap.

Get In, Get Out

My obliques are a bit sore. Wonder if it’s from hitting golf balls for an hour on Saturday. With Monday being my recovery day during the Open I’ve been missing out on squats. Feeling pretty good today so wanted to work some in.

Warm-up

  • 1,000m Ski Erg
  • Bottom Squat Hold

Strength – Back Squats

EMOM

  • 3×95#
  • 3×115
  • 3×135
  • 3×155
  • 3×175
  • 3×195
  • 3×215
  • 3×235
  • 3×255
  • 3×275
  • 3×295

Didn’t want to spend a ton of time so I utilized the clock. Not much time to stand around after adding the 20# each set or exchanging plates for wheels. Wanted to get to 275 and see how it felt since I wasn’t using a belt or lifters. Felt good so did one more set. Done in 11 minutes.

Conditioning – Recovery

  • 20:00 Air Dyne (AD2)

Went 6.24 miles.

Recovering

Was feeling out of it last night and stayed up really late watching House of Cards, so wasn’t going to class. Hit the garage around 3. Simple work. Warmed up with Crossover Symmetry Activation.

8 Sets

  • 30s Handstand Hold
  • 30s Rest

Was starting to feel the burn in round 5, which is how many I’ve been doing. Those extra three were rough. I’m trying to get up 1-3″ away from the wall.

20:00 Air Dyne (AD2)

Kept the RPM at about 62-63 and went 6.15 miles.

Finished up with Crossover Symmetry Iron Scap.

During the Duke-UNC game I did 10 unbroken sets of 20 push-ups during TV timeouts and halftime. Switched up hand positions on a few sets.

Long MAP

Instead of sticking to one movement like the Air Dyne for a long 30-40 minutes, I mixed it up with a Maximum Aerobic Power (MAP) workout. I used to do these more often, but in the 8-10 minute range and maybe a few of them with rest between. Went long today.

40:00

  • 1:00 Ski Erg
  • 1:00 Jump Rope
  • 1:00 Air Dyne
  • 1:00 Box Step Overs (12″)
  • 0:30 Ring Plank
  • 0:30 Single-arm OH Carry (25# DB, aka Waiter’s Walk)

I tried to switch at those times, so total work time was shorter due to transitioning. Nice and easy conversational pace. I wore the Garmin Forerunner 235 I bought last week and while it did a much better job tracking HR than when I rowed 5k, it still seems very wrong in some places.