Tag: Airdyne

18:35

Got to the gym around 4:30 to do my own thing.

Warm-up

3 Rounds

  • 10 V-ups
  • 15s GHD Bridge
  • 5 Ring Swings

Gymnastics Strength

  • 50 Strict HSPU

I did a set of 10, 5 sets of 4, and finally 4 sets of 5. Wanted to get in some solid volume

Conditioning

  • 5,000m Row

My goal was to average a 1:52 pace or less. My previous best was a time of 18:58.5 (1:53.8/500m) in July. Managed to beat my goal by 0.5s/500m to come home with a time of 18:35.0. All five of my 1,000m splits averaged under that 1:53.8. I expected the 3rd or 4th to be slower than they were because I was really hurting through those. Very happy with the 23.5 second PR!

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It sure is long and shitty sitting on the rower for this distance at speed. At an aerobic pace it has become pretty enjoyable. After rolling around on the ground for about 5 minutes I jumped on the Air Dyne (AD2) for an easy 10:00 to flush out my legs and went 2.49 miles. Then I did a bunch of back mobility stuff and hung on the inversion table a couple of times too. Rest day tomorrow!

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Concept2 Logbook Rankings

Hangin’ Around

My back held up through the night and was ok in the morning again. Not 100%, but much better than early in the week. Went out to the garage around 3.

6 Rounds

  • 5:00 Air Dyne (AD2)
  • MAX L-Hang

Easy recovery pace on the AD. Was able to hold my feet up somewhat high on the first 2-3 hangs, but that quickly went away. Grip was the main limiting factor. My hangs were 32-35-36-30-32-33 seconds. Went 7.97 miles on the bike.

Staying Active With Recovery

With some of the brutal Sunday hero workouts  we had been doing and extra volume over the holiday break I needed full rest days to recover. Today I felt good and was able to get back to an active recovery day. Before eating lunch I went out to the garage and jumped on the Air Dyne (AD2). Turned on a podcast and kept my eyes off the screen until about 33 minutes in. Wanted to get in at least 40 minutes and I was starting to feel some fatigue in my ass and legs, so that was a good place to end. Went 11.74 miles.

All The Pumps

Up at my parents for a few days. Legs feel a little tired this morning. Worked out around 10:30.

Strength / Midline

  • 8 Rounds
    • 20s Alternating Bicep Curl (15# DB)
    • 10s Rest
  • 1:00 Rest
  • 8 Rounds
    • 20s Superman Hold
    • 10s Rest
  • 1:00 Rest
  • 8 Rounds
    • 20s Dumbbell Skull Crushers (15# DBs)
    • 10s Rest

Arms were really pumped up after this. Low back had a nice pump too. Work the hollow positions a lot, but I think the arch/superman gets overlooked. Need to improve flexibility for the back swing of kipping movements.

Conditioning

10:00 AMRAP (“300 FY”)

  • Air Dyne (calories)

Dad had a AD2 just like mine so it’s nice to be able to compare numbers. Didn’t realize it had been over 2 years since I did this. Beat my old 342 calories with 358. Started out too hot but it’s hard to know without being able to see your RPMs until you’re about 25 seconds in to the workout. Scaled it back to 80-81 and tired to hold that. Started picking it up with 90 seconds left and then pushed hard in the final minute. You start to feel the burn in the first 2 minutes but you just have to keep telling yourself it’s not going to feel any worse and you can hold on to your pace.

Quads are so pumped up after this. I did an easy 5 minutes back on the bike after I caught my breath for 1.26 miles. Now I feel good that I’ve got in some exercise and I can rest for the next 2 days. Merry Christmas!!

Unlaced

Feeling it from the last few days at the gym. Out to the garage in the afternoon.

Strength: Safety Bar Squats

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Laces?
  • 10×65#
  • 8×135
  • 6×185
  • 6×225
  • 4×255
  • 4×275
  • 2×295
  • 2×305

No plan going in. Lift some shit. No belt and no fancy shoes today. Didn’t even bother to tie my shoes. Gotta switch things up to keep the body alert.

Conditioning

30:00 on the Air Dyne (AD2) for 6.7 miles.

Unmotivated Morning

Took the complete rest day yesterday. Biceps were sore and then my lats were sore later in the day. Planned to do the 9am class this morning but woke up really tired and was moving slow. I was also a bit depressed I wouldn’t be able to deadlift heavy with my tore up hands. So I skipped out on class. Went in earlier than originally planned at night instead and did extra work after too.

Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Strength

Back Squats

  • 5x20kg + 5x20kg with 2 second pauses
  • 5×70 (2s pauses)
  • 5×90 (2s pauses)
  • 5×110 (2s pauses)
  • 3x3x130 (2s pauses)

Work my belt for the last 3 sets.

Skill WOD Hustle & Flow Week 2 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Realized I wasn’t looking down at the ground like you would in a handstand or when walking. Seemed easier when I did that and also helped make the shoulder taps easier too.

Skill Test

  • Find 1 rep MAX deficit strict HSPU
  • 3×4 deficit strict HSPU (3″)

I stopped after getting 11.5 inches. Probably did 5 or 6 other heights working up to that (all singles). The program calls for 3 sets of 4-6 at 70% of max height. Real funny! Tried 7″ and was already spent, so bumped it way down. Barely made it through sets of 4 at a little over 3″.

Strength Accessory

3 sets

  • 8 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Jumping up to the 40# DBs wasn’t that hard. Will try the push-ups with feet on a box next week. The hollow hold still sucked.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

I got through the 4th HSPU in the round of 6 faster than last week, but failed on it and wasn’t going to try again with 15 seconds left. So -1 rep from last week. Didn’t do any of the deficit work last week and went heavier on the DB presses, so I’ll still call that progress.

Conditioning

Bryan and I got out the Air Dyne (AD2) for the good ol’ Air Dyne Hell. Don’t remember ever doing it on this model, so wasn’t sure what to expect.

E2M 20:00

  • 15s Air Dyne at 100%

I didn’t think it was too bad after the first round, but by round 3 the quads were burning. We totaled 512 calories between the two of us. Compare that to 273 and 287 calories Kevin and I did on the model AD6 before and you can see how different the computers are on the two models.

Bring on the Pie

I’m glad Dad bought the Air Dyne shortly after I got one. Otherwise I’d have to jump on the dreaded treadmill. Did 20 minutes on the AD2 this morning at 70+ RPM. My lungs were fine, but my legs felt sluggish in the first couple of minutes. Luckily the feeling never got worse and I was able to keep up the rate and actually increase slightly. Went 7.06 miles.

Time to eat all the food!