Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.
My back was a little tight this morning, but much better than the previous two days and it didn’t bother me much in bed. Another 100% day on my WHOOP sleep score. Went to the 4pm class.
2:00 Row (40 cals)
5 HR Push-ups
10/10 Arm Circles
10 Air Squats
10/10 Leg Swings
10:00 Time Cap – 15-15-12-12-9-9
DB Thrusters (20# DBs)
10:00 Time Cap – 10-20-30-40-50
H2H KBS (53#)
1:00 Turkish Get-ups (26#)
1:00 Flutter Kicks
I scaled down the dumbbells from 35# and it was a good choice with my back. Allowed me to stay unbroken and finish in 7:58. I tried to row around 1,200 cal/hr the entire way.
In the second workout I scaled down from American swings and went unbroken. Took me 9:28.
In the third I moved quick on my get-ups. I’m pretty sure I did another get-up in some of my rounds. I always screw up my counting with the TGU by not remembering if I should count at the top or bottom of the rep, when I should clearly wait until I complete the entire rep to count it. I did all sets of 30 for the flutter kicks with short rests and did not do them in the hollow hold position. I logged 8-8-8-8-10 and 90-90-90-90-120 for my scores.
It’s actually kind of nice being limited in the basement while my back recovers, where we don’t have any barbells. It’s hot as hell down there though.
Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.
10 Reverse Hypers (160#)
5 Muscle Snatches (45#)
16.3 – 7:00 AMRAP
10 Power Snatches (75/55#)
3 Bar Muscle-ups
I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.
The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.
Accessory – Posterior Chain
6/6 Single Leg Deadlifts
10/10 Lateral Box Step-ups (24″)
Used 75# for two sets of deadlifts and 95# for the other three.
30 Alternating V-ups
30 Side Plank Jumps
60 Flutter Kicks
My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.
Barbell 21s (45#)
Year of the Engine – Polarized
** Endurance with 7s sprint @ 5, 10, 15, 20, 25
Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.
Still not enough sleep last night. I need to get to bed earlier than I have been. We moved open gym up to 10am instead of noon, which was an adjustment to make my pancakes earlier this morning. Nice to be done early though, especially in the summer.
10 Reverse Hypers (140#)
10 PVC Passes
E90S – 6 Sets
This was basically meant as a way to warm up the body for the carrying. I used 45-75-95-115-125-135# and did every set quick touch-n-go reps. They felt really good!
1 Mile Barbell Carry (135#)
10 Barbell Push-ups (Each time you drop the bar)
Wanted to try something different outside today and luckily the chance of rain went away. Walking and breathing weren’t bad at all, it was the bar on my shoulders that made me stop. I did 3×200, 8×100, and 1×200 segments, so ended up with 11 sets of push-ups. Didn’t run a clock, but I think it took over 30 minutes.
10/10 Side V-ups
10/10 Leg Circles
20 Plank Jumps
40 Flutter Kicks
Finished in 10:10.
I wanted to trim all of the bushes around the house, but after doing three of them it started raining. So I fixed up the treadmill and was on the Airdyne by 7pm.
Year of the Engine – Polarized
21:00 Airdyne + Ski Erg
Done at endurance pace with a 7 second sprint at 4:00, 8, 12, and 16 on the clock and then recover right back to the endurance pace.
Always something! The bolts on the left pedal both snapped at 10:30 when I had 295 calories and 6,180 meters. I could tell my legs were fatigued from carrying that barbell earlier today because I was having a hard time holding 72-73 RPM. After the breakage I jumped on the Ski Erg to finish the other 10:30, sprinting at 1:00 and 5:00. Went 2,440 meters.
I guarantee I’m not going to any time soon, but I keep thinking I want to redo 19.5 to put in a better effort. Hopefully I stop thinking about it after today’s workout. I have to remember I got through these last three workouts with a significant injury, which prevented me from attending classes; I haven’t been able to squat at all or press any weight overhead. It will still be close to my best, if not the best, Open percentile ranking in the 8 years I’ve done it.
My quads and traps are incredibly sore today. Probably worse than post-Karen DOMS. Went to open gym at noon.
3:00 Assault Bike (33 cals)
Dead Hang & Stretching
The first time I tried this hero WOD, we greatly underestimated it and had to scale back to 21-11. Then two summers ago I completed it in 10:06. My goal for today was to go sub nine. The plan was 3×7, 3×5, and 5-4 for both types of push-ups and all triples for the dips. Figured it would come down to the ring dips.
I ended up doing 3 equal sets for all HSPU. Ring dips were 7×3, then 2 sets of 3 and the rest quick singles. For push-ups I struggled through 3×7 and then did triples the rest of the way. Finished in 8:04 for a 2:02 PR!!
108-72-36 Double Unders
36-24-12 Goblet Lunges (53/35#)
12-8-4 Burpee Broad Jumps
Missed two dubs in the first round after 71 in a row and I don’t think I missed in the other sets. I thought the lunges were going to be harder than they were. Took me 8:01.
Dumbbell Curls – 21s (25#)
10/10 Single Leg Glute Bridges (squeeze at the top)
30s/30s Single Leg Stand (squeeze glute)
10/10 Side V-ups
20 Leg Circles
10/10 Wood Choppers (25#)
20 Plank Jumps
20 Flutter Kicks
Took 10:23, which is 2:17 quicker than about a month ago. Wonder if the plank jumps will fire up my hip flexors like last time.
I planned to do some rowing intervals tonight, but my WHOOP recovery is only 12% and Mom is visiting for the night, so cancel that. Tomorrow will probably be a complete rest day, unless I get back in the green. Either these Open workouts are really blowing me up or the cardio work is more taxing than I’d expect.
My nutrition wasn’t great last night and I was up late, so I’m feeling tired today.
Only 10 pounds shy of matching my best triple, so at least I’m getting some of my strength back in my upper body. Wish I had tried 250 instead of 245 for that last set.
Helped with plate changing and cheering on some 19.2 attempts, so 25+ minutes before the metcon.
3:00 AMRAP (continue reps in the 2nd cycle)5 Bar Muscle-ups
20 Reverse Lunges (50# DBs)
Wore my grips and was able to do all sets of bar muscle-ups unbroken. The lunges got rough and I was surprised how nasty that first three minutes was. I got 2 + 11 in the first cycle and finished with 4 + 21. In the second cycle I was playing around with looking back towards the ceiling in my kip, which it felt like kept me patient in the pull. Something that needs more testing for sure.
20 Hollow Rocks
20 Side Plank Jumps (alt)
50 Hollow Flutter Kicks
10/10 Wood Choppers (30#)
I like these plank jumps to the side a lot better. Finished in 9:01.
Dumbbell Curls – 21s
3 Sets 7-7-7 @ 20#
The end of the 2nd and 3rd sets got tough. Will I be able to bump up to 25# for one set next time? Maybe I should try increasing the weight on the first set instead of the last one.
Several hours later I went out to the garage…
Engine Builder – Speed
5:00 Airdyne (AD2)
Based on my best 10 minutes for cals I figured 85 RPM would be a good pace for this. Turns out that was too hot for today. My legs felt heavy from the lunges. I tallied 175, 167, and 174 calories. Happy with the comeback on the final one. You can see from my heart rate that I didn’t push the second interval. Weak sauce!
I really need to fix my custom Airdyne monitor so I can keep an eye an all of the numbers at once.