Tag: BikeErg

Thirty Second Doubles

My back was pretty tight through the night and when I finally got out of bed in the morning, but no tweak feelings. Workout at 10am.

Warm-up

  • 3:00 BikeErg (1,556m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175

Weighlifting

E30S – 10:00

  • 2 Power Cleans

I did ten rounds with 185# and ten with 195#. Felt good!

Conditioning

5 Rounds – Partner WOD (I go, you go)

  • 18/12 cal BikeErg (standing)
  • 15 Box Jumps (24/20″)
  • 200/150m TrueForm Run
  • 10 Strict Chin-ups

This ended up being harder than expected. I was happy with my high pace throughout. I did every round of chin-ups 6-4. Brandi and I finished in 29:29.

Only Legs

My legs feel a little tired from yesterday. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,526m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 alt Back Rack Reverse Lunges (45#)
  • 5/5 Lateral Step-ups (20″)
  • 10 alt Back Rack Reverse Lunges (95#)
  • 5/5 Lateral Step-ups (20″, 25# DB)

Legs

4 Sets

  • 20 alt Back Rack Reverse Lunges (115-125-130-135#)
  • 10/10 Lateral Step-ups (20″, 45-50-60-60# DB)

Supersetting single leg work really kicks our ass!

4 Sets

  • 6 Dead Stop Front Squats (95-125-145-165#)
  • 12 Banded Hamstring Curls (blue)

That was enough for the day, with tomorrow being the fourth in a row before resting on Thursday.

Paintathon

Spent all day painting yesterday so didn’t get in a workout. Made sure to get it in today at 10am.

Warm-up

  • 3:00 BikeErg (1,550m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175
    • 1-1×195

Weightlifting

E20S – 12:00

  • 1 Clean (205#)

My back is pretty tight from yesterday, so I wanted to be careful with the load. It felt solid.

Midline

2 Rounds

  • 10/10 Banded Rotations & Holds (blue)
  • 10/10/10/10/10 MB Toss Series (20#)

Conditioning

20:00 AMRAP – Partner

  • 40 Single Arm DB Lunges (50/35#)
  • 20 Burpees over the Bar
  • 20 Single Arm Box Step Overs (24/20″, 50/35#)

B and I split the reps down the middle all the way. Since it was a single dumbbell for the lunges, we decided to do 10/10 instead of alternating legs each rep. It was a nice change. My burpees felt quick. I switched hands with the dumbbell after five step-ups. I started and we got through 5+37.

Off to help with more painting and electrical work.

Cycling AMRAPs

Not enough sleep again. I did take a 35 minute nap this afternoon though. Workout at 4.

Warm-up

  • 3:00 SkiErg (696m)
  • 3 Sets
    • 10 Air Squats
    • 10 PVC Passes
    • 10 Scap Push-ups
  • 30 Hops

Conditioning

3 Cycles

  • 4:00 AMRAP
    • 18 Russian KBS (53/35#)
    • 12/8 cal BikeErg (standing)
  • 2:00 Rest
  • 4:00 AMRAP
    • 30 DU
    • 12/8 cal Row
  • 2:00 Rest

This really escalated! I missed a double under in three of the four sets in cycle one, went all unbroken in cycle two, and missed in two sets of cycle three. Need to get rid of those misses before the Open! Going between the two different AMRAPs was a fun way to mix it up. My scores for the first one were 3+6, 3+15, and 3+18 and for the second they were 3+30, 3+34, and 3+35.

Midline

3 Sets

  • 20 OH Leg Lifts (25# DB)
  • 20 Seated Leg Lifts over DB
  • 20 OH Sit-ups (25# DB)
  • 20 Plank Hip Dips
  • 1:00 Plank
  • 1:00 Rest

I don’t remember the last time a plank felt so difficult! In sets 2-3 I had to take a 10 second rest after the hip dips and I went to my hands because my position on the elbows was failing. I was able to do the other movements unbroken though. Finished in 13:11.

Was pretty exhausted after today’s work.

Leg Combos

Yep, as Sunday night went on, my legs were feeling those 5 hours in the workshop, mostly standing on concrete. Yesterday I didn’t wake up with the back tweak feeling, so that’s great news. I slept for shit though and even took a nap in the middle of my work day, which never happens. Out in the garage at 4.

Warm-up

  • 5:00 BikeErg (2,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Landmine Squats (45#)
  • 12 Plyo Lunges
  • 6 Landmine Squats (90#)
  • 12 Plyo Lunges (20# DBs)
  • 6 Landmine Squats (125#)
  • 12 Plyo Lunges (30# DBs)
  • 6 Landmine Squats (155#)
  • 6 Landmine Single Leg Romanian Deadlifts (90#)
  • 10 Back Squat Jumps (45#)

Legs

4 Sets

  • 6 Landmine Squat (180-195-210-215#)
  • 12 DB Plyo Lunge (40-40-45-50# DBs)

4 Sets

  • 6/6 Landmine Single Leg RDL (club grip, 115-125-135-145#)
  • 10 Back Squat Jump (95#)

These supersets crush me.

Conditioning

9:00 AMRAP

  • 3 Strict Chin-ups
  • 6 Power Cleans (115/80#)
  • 9 Box Jumps (24/20″)

I forgot how nasty the combination of cleans and box jumps / step-ups can be. By about the third round I really had to concentrate on my jumps so I wouldn’t fail. did the cleans unbroken every round and got through 8+3.

Five More Pounds

I’ve been swamped at work, so yesterday ended up being a full rest day instead of active recovery. Workout at 10am this morning.

Warm-up

  • 3:00 Bottom Squat Hold
  • 5:00 BikeErg (2,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 3×165

Weightlifting

  • 4:00 EMOM – 3 Power Cleans (185-185-195-195)
  • 4:00 EMOM – 2 Power Cleans (205-205-215-215)
  • 4:00 EMOM – 1 Power Clean (225-235-245-255)

All touch-n-go reps. Five pounds more than a few weeks ago. I haven’t picked that up since February of 2018. Felt good today and definitely had more in the tank. I’ll keep slowing working on my leg strong and confidence with the lift. Things are working. Maybe I can get back to my best of 275 or even more.

Midline

5 Rounds

  • 20 PVC Sit-ups (anchored + AbMat)
  • 30 Russian Twists (35# plate)

These PVC sit-ups are gross. My upper abs were on fire in round 3 and I had to start breaking them up. I did the twists all unbroken though. Finished in 7:11.

Conditioning

20:00 AMRAP

  • 10 Burpee Pull-ups
  • 40 Double Unders
  • 10 Double DB Box Step Overs (50/35#, 24/20″)

Did step burpees from the start to help with heart rate. I missed a dub is 3-4 of my rounds I think. Never rested during the step overs. You just have to keep grinding. Finished 7+1.

Another Killer 30 EMOM

Yep, my legs and ass are sore. Out in the garage at 4.

Warm-up

  • 5:00 TrueForm Run (0.84 km)
  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Air Squats
    • 10 Scap Push-ups

Conditioning

30:00 EMOM (alt)

  • 16 Ring Rows
  • 18 cal BikeErg (standing)
  • 40s Plank (elbows)
  • 24 H2H KBS (53#)
  • 24 Lunges

Opfhhh, that was another grind. Going in I was thinking 12 ring rows and 20 cal, but I changed those when I was doing the first round of each and it worked out to be a perfect adjustment. I’m really starting to like these 30 minute EMOMs.

Midline

4 Rounds

  • 20 Swimmer Crunches ⁣
  • 20 Crunches⁣
  • 20 Leg Lifts
  • 20 Single Leg Lifts ⁣(big Flutter Kicks)
  • 20 Plank Hip Dips

Upping the ante on the three rounds of 25 reps of each, which ends up being five more reps of each movement. Took me 9:40 compared to compared to 9:34 for the three rounds.

I finished up with Crossover Symmetry Recovery.

11 Seconds Better

Back to work after the holidays yesterday and I needed the full rest day. In the garage at 4pm today.

Warm-up

  • 5:00 BikeErg (2,531m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8 Landmine Squats (45#)
  • 16 Plyo Lunges
  • 8 Landmine Squats (90#)
  • 8 Plyo Lunges (20# DBs)
  • 4 Landmine Squats (135#)
  • 8 Plyo Lunges (25# DBs)
  • 4 Landmine Squats (160#)
  • 8 Landmine Single Leg Romanian Deadlifts (90#)
  • 5 Back Squat Jumps (45#)

Legs

4 Sets

  • 8 Landmine Squats (175-185-195-200#)
  • 16 DB Plyo Lunges (30# DBs)

For the last two sets I didn’t want to try cleaning the bar up so did my first rep from the dead stop at the bottom. Made a nasty superset even worse.

4 Sets

  • 8/8 Landmine Single Leg RDL (110#)
  • 10 Back Squat Jumps (95#)

Did the RDLs with the weight out to the side today. Was more comfortable, except then I was holding the fat end of the bar. I should have used the club grip!

Conditioning

Support Your Local Box Fundraiser #3

  • 50 DB Deadlifts (50/35# DBs)
  • 50 AbMat Sit-ups (no arms)
  • 50 Step-ups (24/20″)
  • 50 Single Arm DB Thrusters (50/35#)

I never really stopped on the deadlifts and went 10-10-10-10-5-5 on the step-ups. For the thrusters I switched arms without ever putting the dumbbell down. Started with my right arm and my sets were 10-10-10-5-7-8. My left shoulder did not feel good with these and really slowed me down. I should have stuck to sets of 5 the whole way through like I did last time. Still good enough for an 11 second PR though, with a time of 7:45.

Power Doubles

My shoulder is angry with me from yesterday’s movements. 😦 My triceps were already sore this morning. I guess my tailbone isn’t completely 100% because I can feel it a bit when I sit on the couch. Nothing like it was at the beginning of the week though. I woke up with a little headache that lingered through the workout. I shoveled snow this morning before a 10am workout. Too early to get in a nap before. 😉

Warm-up

  • 5:00 BikeErg (2,510m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×165
    • 2×185
    • 2×195

The weight was feeling heavy so I even did the unplanned set with 195 to keep warming up.

Weightlifting

10:00 EMOM

  • 2 Power Cleans (7@ 205, 3 @ 215#)

Took me several sets to start feeling good about it. By the end I was wanting to go up again, but I’m really trying to be smart and not push my luck to an injury. Slow and steady. Everything touch-n-go.

Midline

4 Sets

  • 12/12 Side Bends (70# KB)
  • 10 Low Pulley Knee-Ins (32#)
  • 20/20s Star Plank
  • 10 Strict T2B

I used to be terrible at strict toes to bars, but they’re really no problem now. I reset my feet on the ground each rep to keep from swinging, but never came off the bar.

Conditioning

E5M – 6 Rounds

  • 15 Box Jumps (24″)
  • 10 cal SkiErg
  • 10 C&J (95#)
  • 15 cal Row

My round times were 3:02 – 3:01 – 2:53 – 2:52 – 2:46 – 2:42. When I saw the clock after round three I was worried because it was such a drop and I didn’t know where it came from. Turned out I could have gone faster throughout. The clean and jerks slowed after 5 or 6 reps each round but I wasn’t in danger of putting the bar down.

Cya Never Again 2020

My legs have been sore and tired. My tailbone is better again today and almost to normal I’d say. Out in the garage around 5pm.

2 Rounds

  • 10:00 Row (2,517 and 2,541m)
  • 10:00 BikeErg (5,101 and 5,162m)

I felt good and strong on both machines today. Too bad it was just active recovery or I may have been able to cause some damage in a workout. Damn, just realized I forgot to take my pre-workout nap for the first time this week. Been a busy day!