I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.
- 5:00 BikeErg (2,550m)
- 2 sets of 15 Steamboats in each position
- 8/8 Single Arm Bench Press w/ OH Hold (50#)
- MAX Dumbbell Bench Press (50#)
The single arm presses were done with the dumbbells in a line similar to a barbell and then the max set was with the DBs pulled in, parallel to each other. I did 16-12-10-20 for the max sets. It would be nice to have a set of 60s for dumbbell bench press.
- 12/12 Static Bicep Curls (25#)
- 12 Standing DB French Press (50#)
- 12 Hammer Curls (25# DBs)
- 12/12 Tricep Kickbacks (25# DB)
Those were some good supersets.
4 Rounds w/ Partner
- 10 Burpees / Plank
- 15 Pull-ups / Band Pull Down Hold
- 15 DB Push Press (35#) / HS Hold
- 30 Air Squats / Bottom Squat Hold
**One person does the hold while the other does their reps then switch places. Same thing with each movement pairing. Each round alternate your starting movement so you experience both orders for each pairing.
I haven’t done a partner workout with holds like this in years. After the strict handstand push-ups yesterday I didn’t want to get too heavy on the push presses, so I went with the 35 pounders and they were perfect because the last five reps got pretty slow each round. You don’t always have to go heavy to get in solid work. Did all pull-ups unbroken and they felt really good. Even my air squats were fast today. We finished in 18:46.
Went out to the garage to row during lunch and my rower wasn’t working again. Hopefully it’s just the cable. Concept 2 sells the entire cable and sensor assembly, so I ordered a new one for less than $30 after shipping and tax. I went to the gym early before class to get this in.
Year of the Engine – Rocket Race
I set the drag factor to 120 on the rower. Four months ago I averaged a 1:34.9 pace for this workout. Today I wondered how long I could hold a 1:33/500m pace and it turns out the entire workout! After three intervals I actually thought about speeding up, but figured I’d wait a few more rounds. A couple later I was happy with that decision because I was starting to struggle. Got 242 meters every round for 59 total meters more than the last time.
Maybe I need to start being more aggressive with the paces I pick. If you look back, my s/m were all 32 and higher the last time. Maybe something to do with the lower drag factor or the little bit of squatting I’ve been doing is getting my leg strength back.
According to WHOOP, my average heart rate for this workout was 6 lower than last time, even though my highest HR during the workout was the same both times. I’m able to recover so much better now.
- 10 Ring Rows
- 20 HR Push-ups
Before I knew I was going in to row I planned to do this after class. Since my body was warmed up I moved this up and skipped the class warm-up. I did all 5s for both movements, though the push-up sets got really slow with some pausing. Finished in 7:22. Pump city!
- 10:00 EMOM
I did all singles. I was trying to work on my early arm bend and dropping under the bar. I could feel my back a little bit. This was supposed to lead right into a 10:00 EMOM of power cleans. I had 165# on the bar, did my first rep, and my back did not feel good when I caught it. I did the other two reps which didn’t feel any better, stripped my bar, and skipped the other nine minutes.
- DB Push Presses (50# DBs)
- Jump Over Box (24#)
The workout was deadlifts and tall box jumps, but I wanted something easier on my back so I came up with this. I was surprised to get every round of push presses unbroken, with the second half of the 15 and 9 being fights. Clearing the box is so much more demanding than regular box jumps, but I kept moving on them. Finished in 4:37.
I hope my back recovers for 20.3 on Friday or Castro doesn’t give us a heavy barbell this week.
My shoulders and wrists are sore from the handstand walking and my traps are really sore from so many cleans.
- 10/10 Kroc Rows (25#)
- 10 Weighted Step-ups (24″, 25#)
- 5/5 Single Arm DB Push Press (25#)
- 10 Alternating DB Hammer Curls (25#)
- 30s Hollow Hold
Did two rounds plus the Kroc rows and 7 step-ups.
We had 10 minutes to work on handstand related stuff (hold, press, walk), so of course I practicing my walking. And yet again, the programming spends a good portion of class fatiguing the movement most important in the conditioning piece. I feel like they are trying to trap you! Maybe this stuff is going to pay off in the Open, but just seems so odd and is completely different from any other program I’ve seen. I didn’t make too many attempts with so many handstand push-ups coming up and I was tired from last night, but I did get out to 8-10 feet a couple of times.
- 500m Row
- 14 DB Step-Back Lunges (50# DBs)
- 14 HSPU
My goal was 1:50-1:55 on the rower, unbroken lunges, and break the handstand push-ups into 8-6. I figured rounds would take around 3:30. Screwed up the order right off the back and did my 8 HSPU before the lunges. Whoops! No I didn’t do them over again. 😛 I finished at 17:54, so my guess was pretty damn close because a 3:30 average would have been 17:30. The lunges were much easier than I expected. Pushed hard to keep my pace on the rower. Here are my splits:
A 1:50 pace equates to about 1,200 cal/hr, so it’s good to know I can stay in the ballpark during a longer workout. If I would have started each row better I think I would have been much closer after the first one too.
Dumbbell Curl 21s
- 7-7-7 @ 15#
- 7-7-7 @ 20#
- 7-7-7 @ 20#
It was time to bump up the weight from 15-15-20 and the third set was pretty tough. Even with this bonus work I was still done before the 5pm class started.
Ready for the rest day!
Finally ventured out to the gym today after being at home for a couple of days with the weather. Went to the 4pm class.
- 30s Double Dumbbell Curls (12#)
- 30s Piked Shoulder Taps
- 30s Single Leg Plank
- 30s Hollow Hold
Everyone was making fun of me for my light curls!
- 10:00 EMOM (alt)
- AMRAP: 4 Alt. Lunges + 4 Push-ups
- 3:00 Rest
- 10:00 EMOM (alt)
- AMRAP: 4 Air Squat + 4 DB Push Press (35#)
I managed to get 4 rounds each minute on both AMRAPs. In the first 10 minutes I felt good on the rower, averaging > 1,300 cal/hour, and getting 99 calories. The second 10 minutes was much harder with the air squats and push presses; they took all the power out of my legs for the row. I struggled to hit 1,200 cal/hr after the first row and totaled 88 calories.
I guess the NCFit programming has already started to ramp down for the Open (or at least on Thursdays). It actually said to row at a moderate pace for this but I wanted to go hard because there are still plenty of gains to get in the next 5 weeks, before the end of the Open. 🙂
- 1:00/1:00 Pigeon
- 2:00 Saddle
- 1:00/1:00 Dragon
- 2:00 Seated Fold Forward
This made my back tight!
Had weird rhythms in some of my sets of 5 but never came off the bar. With my extra gymnastics work usually I go until I have to break a set, but 70 reps was plenty. Stop before a tore hand happens. When I had the correct rhythm, the reps were so much easier, even in the final minute. Watch, there will be pull-ups programmed tomorrow!
Active Life – Hips
- 1:00/1:00 Banded Posterior Ankle Distraction
- 20 Lateral Banded Step Overs
- 8 Paused Squat Press Outs (25#)
- 5 Jump Squats (singles)
Workout – 6 Sets (3 each arm)
- 10 Single Arm KB Squat (53#)
- 80m Single Arm Farmer Carry (53#)
- 30s Rest
- 1:00 Bar-facing Burpees
- 1:00 Rest
Next year I will not suck so bad at these during the Open. Might as well start improving now. I quickly figured out that if I jumped my feet up between my hands, instead of keeping them wide, I would get closer to the bar and go straight into the jump over the bar. It wasn’t a short jump, but I wasn’t wasting time with a bunch of steps. I was able to get 16 reps every round. I could have gotten 17 in the 3rd set and I had some seconds to spare in the other rounds, but not enough to complete a full rep. Really happy with the effort on one of my least favorite movements.
Active Life – Back Max
12:00 For Quality
- 8/8 Bottoms up KB Press (26#)
- 8/8 Half Kneeling Halos (26#, around and back)
- 8/8 Suitcase Deadlift (71#)
- 8/8 DB Push Press (50#)
Something like this turns into a good little conditioning piece as well. Did 3 rounds. My left arm almost gave out in the last round.
- 50 Sit-ups
- 100 Flutter Kicks
- 50 Leg Raises
- 100 Bicycles
Got nasty after going unbroken on the first 2 moves. Finished in 5:35.
My friend Ashley was out of town this weekend, so no Sunday workout at the gym. I used up my 2 days this week anyway with the Open workout. Headed out to the garage in the late afternoon workout. Was 55° in there so I didn’t even bother to turn on the heat.
My chest started getting sore yesterday afternoon and my shin area is still a bit tight.
Active Life – Back Max
- 8/8 Bottoms Up KB Press (25#)
- 8/8 Half Kneeling Halos (25#, around and back)
- 8/8 One Arm Suitcase Deadlift (70# KB)
- 8/8 One Arm DB Push Press (50#)
Was supposed to be 12:00 but I didn’t realize until after the 1st set, so I never started the clock. I think 3 sets would have been about right.
Warmed up a bit in the first round, which took 59 seconds. Started picking up the pace each round and was able to get the last round done in 49 seconds. Happy I was able to keep a solid pace on the air squats without any pauses.
My legs ached all day yesterday. You know that feeling you get when you’ve been walking the entire day? It was like that but more intense. I was tired from staying up late to watch Duke too, so turned it in to a rest day. Out in the garage today before a really late lunch.
- 3:00 Airdyne (0.91 mile)
- 3 Sets
- 7/7 DB OHS (40#)
- 10 Glute Bridge (50#)
- 10/10 Single Arm Single Leg DB RDL (40#)
I felt the warning signs in my back during the RDLs, so it was an easy decision not to back squat today like I had planned. I’ve learned my lesson a few times when I ignored that feeling.
- 400m Run
- 20 DB Push Press (40#)
- 40 Air Squats
It was 59° outside so I changed my workout to do something with running. Thought I’d have to break up the push presses, but it turned out to be a pretty ideal weight for this. Finished 4 rounds, the run and 10 of the presses. Nice to be outside even though I’m so fucking slow.
Walked 18 yesterday. My back didn’t bother me in any swings, but it has been tight and not normal the last two days. Minor tweak like I thought. Today my shins are sore from the broad jumps, hammies sore from the RDLs, and I have some other soreness in various parts of my legs. A whole lot of snatching in today’s workout at the gym, so I hit up a garage workout.
Warm-up – 3 Sets
The push-ups were much harder than the other day. I’m really feeling my lats from those pull-ups the other day. Was going to do HSPU in the metcon but after this I decided that would have been a bad idea.
- 10 T2B
- 20 Air Squats
- 120’ Single Arm Kettlebell Rack Carry (53#)
- 10 DB Push Presses (35# DBs)
- 20 Russian KBS (50#)
- 120’ Single Arm Kettlebell Rack Carry (53#)
Did 5-5 on every set of toes to bar and everything else was unbroken. Made it through 7+30.
There was a bunch of heavy barbell work at the gym today, so I did Wednesday’s workout in the garage.
12:00 EMOM (alt)
- 8/8 Single Arm Strict Press (25#)
- 15 strokes on Ski Erg
- 30s Dead Hang
The 15 strokes was essentially 100 meters.
All quick singles. Could have done 4 or 5.
- 10/10 Single Arm DB Push Press (40#)
- 500m Ski Erg
My original thought was to average 2:00/500m, but that quickly changed to being under 2:02. I got through 7 rounds plus the 20 push presses. That was a lot of time on the Ski Erg. I wore my gloves because the handles wear on the crease of my hand if I use the machine a lot.
It was a lovely 84° in the garage again. I had a nice puddle of sweat under the erg.