Tag: BikeErg

Another Go at a TRAIN Chest Program

We took 3 days off for the holiday and my birthday.

Warm-up

  • 20 PVC Passes
  • Trunk Twist
  • 10×45
  • 10×75

We’re going to start the chest program again that we did late summer. We had good results and enjoyed it.

Chest

MAX Bench Press (100/50#)

I was getting pretty slow, so stopped at 50, which is the same number of reps I got before.

MAX Push-ups

Only 30 push-ups though, which is five fewer.

3 Sets

  • 12 Seated DB Shoulder Press (40#)

These felt ok.

50 DB Bench Press (50/25#)

I went 10-8-7, 5×5 to finish in 2:05, which is 21 seconds faster because I was smarter about my sets, compared to 15-10-10-8-7.

Conditioning

2 Rounds

  • 10 cal BikeErg
  • 10 Burpees
  • 10 Box Jumps (24”)
  • 10 DB Hang Power Cleans (40#)
  • 10 cal Row
  • 10 Burpees
  • 10 Box Jumps (24”)
  • 10 DB Hang Power Cleans (40#)

Good one! Took me 10:55.

Midline

4 Sets

  • 1:00 Plank
  • 50 Hollow Flutter Kicks
  • 10/10 KB Side Bends (62#)

The flutter kicks got to be a challenge. Wasn’t really for time, but took me 9:46.

WHOOP, There It Was

I ended up not working out Tuesday because I was exhausted and maybe feeling a bit of breathing in too much from using a paint sprayer to apply primer to our cabinet doors. I dumbly didn’t wear my respirator for the first half of the day.

Several months ago I decided I wouldn’t renew my WHOOP subscription and that ended. Wearing it 24/7 leaves marks on my wrists that take forever to heal and when I really thought about it, what information was I getting from the device to improve my life? It frequently read my heart rate way too high for long periods of time, especially when working with my hands, sanding or painting. I’m glad to be done with it.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Leg / Conditioning

3 Rounds

  • 200/250m TrueForm Run
  • 15 Sumo KB Deadlifts (70#)
  • 10/10 Lateral Step-ups (24″)

3 Rounds

  • 400/500m BikeErg
  • 12 DB Reverse Lunges (25#)
  • 12 DB Squats (25#)

Midline

4 Rounds

  • 20s Crunch (11)
  • 10s Rest
  • 20s Side Plank
  • 10s Rest
  • 20s Oblique Heel Touch (26)
  • 10s Rest
  • 20s Side Plank
  • 10s Rest

Stuck

Had to take a rest day yesterday because I ended up spending all day dealing with my car getting towed to the Tesla service center to remove a stuck charge cable and replace the charge port.

Conditioning

50-40-30-20-10 / 35-28-21-14-7 cal BikeErg

Back and forth with B and she started. Took us 16:21, which is almost two minutes slower than in April.

Back

4 Sets

  • 10 Lat Pulldown (104#)
  • 10 Underhand Lat Pulldown (104#)

Midline / Accessory

3 Rounds

  • 160′ Suitcase Carry (70# KB)
  • 30/30s Side Planks
  • 1:00 Bottom Squat Hold
  • 30s Hollow Hold

Six Unbroken 100s

My upper abs are pretty sore from those bench bicycles already.

36:00 EMOM (alt)

  • 100 Jump Rope
  • 24 Lunges
  • 25 Push-ups
  • 26 Seated Leg Lifts over DB + 30 Plank Hip Dips
  • 15 cal BikeErg
  • 16 Double Dumbbell Step-ups (20”, 20# DBs)

Unusually warm for mid-December, so we even opened up the back door of the garage for a bit. Though we still pre-heated the garage.

Pump the Brakes

I’m definitely feeling some fatigue and head fog from the booster shot. So I went easy on the workout.

Back

4 Sets

  • 12/12 Single Arm Incline DB Row (25#)
  • 12 Incline Back Fly (15#)

4 Sets

  • 10 Straight Arm Lat Pulldown (49#)

4 Sets

  • 10 Lat Pulldown (93#)

Conditioning

16:00 EMOM (alt)

  • 100 Jump Rope
  • 15 cal BikeErg
  • 24 Reverse Lunge
  • 15 V-ups + 40 Russian Twist

Leg Tri-Set

Warm-up

  • 80’ Monster Walks
  • 80’ Lateral monster Walks
  • 10 Monster squats
  • 10 Monster Toe touches
  • 20 Trunk Rotations

Legs

4 Sets

  • 6/6 Curtsy Lunge (40# DBs)
  • 8/8 Bulgarian Split Squats (25# DBs)
  • 12 Double DB RDLs (50# DBs)

This was a nasty tri-set. I think I chose wise weights for our first attempt.

Conditioning

10 Rounds

  • 30s BikeErg
  • ~45s Rest

310, 313, 315, 315, 317, 322, 323, 323, 324, 334 meters