Played 18 holes in a cart this morning so I didn’t make it to open gym. Out in the garage at 6:30pm.
Every working set but the first was a struggle and several times I considered decreasing the weight. Survived!
10 Rounds
My goal was a 1:43/500m pace. The first one felt good, so I made a game of trying to get one extra meter each round. Almost!
On Thursday my abs were still a little sore from the previous Sunday or it might have been new DOMS from the 100 T2B on Tuesday. I walked 18 holes on the golf course. My hips felt tight after the round, which could have been from various movements in the Wednesday workout. I started feeling weak and rundown later in the evening and went to bed early. On Friday I felt shitty and took most of the day off from work, so obviously no workouts. Yesterday I seemed to be feeling better, but still a little off. I gave my body another rest day and was in bed at 10pm for the third day in a row. Went to open gym at 10am today, though wasn’t sure how I was feeling yet.
This starts the second cycle of the program, using the week 4 weight as the new base. Crazy that every set was exactly the same as almost exactly 2 years ago to the day on August 12, 2017. Even the max reps set of 7 was the same, which is only 1 rep shy of my best with that weight! Honestly, I did feel really weak from being sick.
6 Rounds
With how I was feeling walking around and benching, I wasn’t confident going in to this workout. I haven’t had my heart rate up since Wednesday and I wondered if my muscle-ups would hold for every round. I felt pretty good starting out, but could feel the effects of the burpee box jumps toward the end of the 6 bar muscle-ups when I was losing some hip pop. The first round took 1:30, with each section taking 30 seconds. I didn’t expect that pace to continue, but to my surprise I did it twice more! Then the fatigue started to set in on the burpees and I rested a little before jumping on the bar. My other rounds were 1:59, 1:57, and 1:42; I was able to hammer through the final burpees. Finished at 18:34 and was happy to do every set of bar muscle-ups unbroken. I’d like to try that one again when I’m feeling good. My back was feeling tight as the rounds went by.
5 Sets
I definitely felt tired after the workout. I used an ab roller for the evil wheels instead of a barbell. Since it was fewer reps I went up to 35# (I’ve always used 26#) on the kettlebell presses and survived.
After relaxing through the day, I got outside for two hours of yard work in the evening. Wanted to do an Engine Builder workout, but I don’t think it would have been smart.
Yesterday I got up early to play in a golf outing. It was a long day and I didn’t feel like doing anything when I got home, so I made it a rest day. At the gym for open gym at 10am this morning.
I was hoping to push near my old 2RM of 275 as a test, but I didn’t have it today. The suggested range for the four working sets was 255-265, but I didn’t even feel good enough to try 265, because I was struggling with 260. To be honest, unracking 255 and doing the double felt sketchy as fuck for some reason. Maybe all of the dumbbell shoulder presses I did on Friday? WHOOP did have me at only 31% recovered this morning.
This completes one cycle of the program. Instead of testing a max next week I’m going straight to a second cycle, since I know I’m not capable of 300 yet. After today, I might be further away than I thought.
I’m not sure if my muscle-ups have ever felt better in a workout, especially that first set of five. All sets were unbroken on the rings. I dropped the bar after every bear complex, which was the worst part of this workout. Looks like I haven’t done the combo since late in 2017 and my barbell conditioning is definitely lacking with how little I’ve been lifting due to injuries over the last year or two. Tried to catch my breath a little bit on the burpees, but keep moving. My first round was a little under 3:00 and I finished in 9:43. Where I could make up time would be picking the barbell back up quicker.
2 Cycles
Cruised through the first two rounds in a minute and then slowed considerably. My first cycle was done in 3:49 and my second cycle took 3:47, which is a big surprise. I think I was just a lot more consistent the second time through. With the rest it took 9:36 to get through everything.
After watching the Games, it was time to jump on the rower.
12 Rounds
Could I hold a 1:46/500m pace? No! After getting a little over halfway through round one I made the call to cut back the pace. It’s amazing how much an extra second can change the feel on the rower. I got 562-563 meters every round.
It was hot and humid in the garage. This workout rolled past 200,000 meters since I bought the rower back in January.
Here is a neat comparison. The left chart is my heart rate from March 15th, doing 12x500m with 1:00 rests, where my average pace was 1:49.8. The right chart is today’s workout, which was a pace over three seconds faster and longer time duration since it was two minutes instead of a set 500 meters.
My pecs are still sore if I press on them. Legs feel good though. In at 10am for open gym.
Yeah! Doubles next week and then I’ll start another cycle of the program instead of testing a max.
** 100m run each time you drop the bar
This was inspired by a workout Brooke Wells did with the Buttery Bros, but I moved the thrusters from the end to the middle and added the running penalty to force large sets.
It went better than expected. I was able to do the snatches unbroken. My runs weren’t anything fast because I was trying to recover before hitting another large set. I did 20 thrusters before breaking. Then 10 thrusters plus 15 C&J because they were getting slow and my shoulders were getting tired. This allowed me to fly through the final 15 thrusters and finish in 8:01, while running three times.
4 Cycles
Got this from Kari Pearce and decided on the 30 second rest on my own since she didn’t say. At the end of the 3rd cycle it get tough and then the second half of the last cycle was a bit of a struggle. The v-ups were the hardest by far because of the increased range of motion. Only took 3:07 to complete, but it was intense.
36:00 Run
I was hoping it would cool off in the evening, but it definitely didn’t. I headed out at 7:45pm. It was 84° when I got done. Ran 3.63 miles. Spent too much time in zone 4, so maybe I should switch my Garmin to alert me when I go out of zones 2-3 instead of concentrating on averaging under a 10:00/mile pace. The WHOOP heart rate data shows that it just keeps rising over the entire run.
On Friday I woke up early to beat the heat and teed off by 8am, walking 18 holes. Yesterday I drove back to Saginaw. When I got home the heat index was 96 and rising! Due to the heat and I don’t really take many true rest days in the summer (I walk 5-6 miles on the golf course of my “rest” days) I decided not to exercise. WHOOP said I still wasn’t recovered this morning and I didn’t get enough. Went to open gym at 10am.
Nice to have a spotter for a true max rep set. Beat my previous best, which was 9.
3 Cycles – E3M (2:00 cap on each section)
On the 3rd cycle, I got the final lunge done just after the 2:00 buzzer rang. The bike and wall ball combo was the worst. I had a good pace on the first round of bike, but after that cruised. Was able to do 30 unbroken wall balls for the first two, but couldn’t hold on and only managed 12-13 for the 3rd round. I did 15-13-14 burpee box get overs. Pretty brutal workout with the humidity.
After mowing the lawn in the evening (still 80+ out) and having a low WHOOP recovery score for 2 days I decided not to do rowing intervals.
I was at 74% recovery yesterday and 91% today in WHOOP, even though I got less than 6 hours of sleep last night. Walked 18 holes of golf yesterday. Out in the garage around 9am.
Whoops, I guess I didn’t need to go to 245. The programming was supposed to be 3×3 @ (+20-25) which would be 235-240. Making gains!
8 Rounds
Similar to the 6x 3:00/2:00 from Tuesday where I averaged 1:45.4. I was thinking a similar pace since there were two more minutes of total work with only 30 extra seconds of rest. Ended up on 1:45.3 for 712 meters every round.
Now I’m hitting the road up to the lake for a week. Really hoping my calf will be solid for a bunch of running.
My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.
15 Rounds
Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.
Went to the gym at 4.
3 Sets
2 Rounds
Deadlift
Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…
4 Sets
These felt really easy.
15:00 AMRAP
I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.
Walked 18 holes yesterday and it was really hot. Later in the day I could feel tired legs from the Thursday workout. Rode 18 holes this morning. Was out in the garage at 5:30pm after napping for over an hour.
Not the greatest working sets, but I survived.
30:00 Airdyne
** Endurance with 7s sprints @ 5, 10, 15, 20, 25.
Got 879 cals and 18.01 km.
My legs felt heavy on the stairs this morning. Out in the garage after 10:30.
Kevin couldn’t make it over so I used the spotter arms. Wanted to try for a 10th rep but figured I better not push it. Beats my set of eight in week one and is actually a new 9RM PR.
8 Rounds
I pulled the rower outside in the sun. Changed directions after 4 rounds to get that even tan! My goal pace going in was 1:43-1:44/500m and I averaged under 1:43 with negative splits. I got 582-583-583-583-584-584-585-585 meters.
I was soaked with sweat and still sweating in the house over 30 minutes later. Need to get used to this humidity! Going to mow the lawn and then some friends from the gym are getting married this afternoon.
I started getting a headache around 10pm on Tuesday night and still had it the next morning, until I took an Aleve. Had to be from the 100 handstand push-ups. Yesterday I walked 18 holes on the golf course. My inner thighs and hamstrings started feeling tight last night and are more sore today. Must be from the sumo deadlifts.
33:00 Airdyne
Went 924 cals and 19.51km.
For week three the work was 5×3 at 215# +15-20. I wanted to go for the 20# add, but wasn’t sure so I did the first set at 230. Could have made it through 235 for every set.
10:00 EMOM (alt)
These pull-ups were much harder than 7 of the chin-up variation last week. I think it was mostly due to the different hand position, but the swings may have affected my grip some.
Nick Momrik's Fitness Logs 