When the Bike Bites Back

They changed our tee times yesterday and apparently nobody let me know, so I didn’t make it to golf. My back probably needed the rest though. I went for a 4.14 mile power walk instead to get some sun.

2020-06-18-walk

Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.

Warm-up

  • 5:00 Ski Erg (1,033 cals)
  • Monster Walks
  • 10 PVC Passes

Skill

Jumping Bar Muscle-ups

  • 3-3 singles
  • 5-5-5 unbroken

Bit weird with the low ceiling. At first I was worried about smacking my head so that’s why the singles. Got confidence though. Helped B with some bar MU drills.

Conditioning

5 Rounds

  • 15 cal BikeErg
  • 10 DB Reverse Lunges (50#)
  • 20 Plyo Lunges
  • 20 Curtsy Lunges
  • 2:00 Rest

Went out on the driveway for this and used puzzle mats so I wouldn’t have to wear knee sleeves out in the sun. It’s a new version of a workout we did over two months ago, which was my take on an Ibex Training workout. Holy Fuck! I could feel the quads burning in the first set of dumbbell lunges. I even had to break up my plyos! Went 10-10, 20, 3×12-8 on those. My bike and curtsy lunges got faster as the rounds went on. I even got negative splits with 2:13 – 2:10 – 2:06 – 1:59 – 1:55.

In round two I tried to get a quick stand up start going and I slipped off the pedal. Owww!

2020-06-19-pedal-bite

It swelled up immediately.

Accessory

5 Sets

  • 10 Hammer Curls (30# DBs)
  • 20 Shoulder Taps (facing wall)
  • 30s Handstand Hold (facing wall)

The combination of taps and hold is really bad.

Trying Curtsy Lunges

I was having a hard time walking on my left leg last night due to this achilles thing. It feels a little better today. My shoulders are sore and my back is still tight. Out in the garage at 10am.

Warm-up

  • Monster Walks
  • Bench Press
    • 10×45
    • 10×95
    • 10×135

Strength

4 Sets

  • 8 Bench Press (170#)
  • 8 DB Flys (30#)
  • 8 Bench Press (170#)

Increase from the 165# I used last time. Took long rest between sets.

Conditioning

6 Rounds

  • 20 Weighted Plyo Lunges (30#)
  • 20 Curtsy Lunges
  • 20 Shoulder Taps
  • Rest – 2x 1:30, 3x 1:00

The 1:30 rest was too much, so I only rested a minute after the third round and continued with it the rest of the way. Finished in 14:19.

After not doing a muscle-up since March 10th, I’ve had the itch. Around 4:30 I loaded a ladder and my rings in to the truck and headed over to a school with a large set of swings.

Gymnastics

30 Muscle-ups

On December 18th I did this in 5:55, by doing three reps every 40 seconds most of the way. My notes say it wasn’t a problem so my goal today was sub five minutes by going every 30 seconds. No idea how it would go after zero muscle-ups in 2+ months, but what the hell! Losing ten pounds and doing a lot of bodyweight work had to count for something, right?

When I set the rings up and got up there I was easily able to smack my head against the bar, so I adjusted my press out and swing through to the next rep. So give me a break with my lockouts here. My plan paid off and I finished in 4:48, which is PR by 1:07!! 💥💥💥

It seems like just yesterday when I was struggling to get through a ten minute EMOM of 3 reps and now I can do it twice as fast. At my height and size I’m very proud of that progress.