Much later for us on a Sunday, around 3pm, but we had a busy morning.
Definitely not my idea! I went 2×6 and 6×5.
12/8 cal Row
12 Incline DB Back Fly (20#)
12/8 cal SkiErg
12 Double Handle Pull to Chest (60#)
15/10 cal BikeErg
50m Farmer Carry (60#)
Sort of a partner workout, with the 2nd person waiting until you were off the machine. Then if you got your movement reps done you had a brief wait until your partner finished their machine. I went first and B finished at 22:35.
My shoulders and back (lower and upper) are really tight this morning. Out in the garage at 11.
10 Incline Bench Press (45#)
8 Incline Bench Press (95-105-115-125#)
12 DB Pullover (50#)
15 Incline DB Bench Press (40#)
12 Incline DB Fly (20#)
10 Incline Plate Presses (35#)
30:00 AMRAP – Partner
4x 3/2 Strict Pull-ups
12 Seated Leg Lifts over DB
12 OH Crunch (55# plate)
2×10 Lunges / DB RDLs
2x 8/5 cal BikeErg (standing)
This was a good sweater and those pull-ups were hard. The way this worked was B and I alternated between me doing 3 pull-ups and her doing 2 until we each went twice. Then we each did 12 leg lifts and 12 crunches. I did 10 lunges and she did 10 RDLs, twice. Then we each got on the bike twice doing 8/5 calories respectively. It was a really good variation.
Sore from yesterday already. Chilly this morning, but got started at 9:30.
140 Double Unders
When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.
I took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.
I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.
Sweet, WHOOP even recognized it was a duathlon(ish)!
Brandi didn’t make it home in time, so I hit a second session solo at 6pm.
Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Was not a rest day! Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. We worked from before 8am to after 8pm without much break time.
Fitnessed at noon today.
Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.
8 Incline DB Bench Press (45#)
8 Incline DB Chest Fly (25#)
8 Incline DB Bench Press (45#)
10/10 Dead Bug Single Arm Bench Press (50# DB)
10 Decline Push-ups
10 Straight Arm Lat Pulldowns (60#)
10 Bent Over Back Fly (35# DBs)
10 Lat Pulldowns (115#)
10/10 Kroc Rows (40-45-50#, alt elbow in/out)
50/50m Single Arm OH Carry (50#)
30 Russian KBS (70#)
100m Sandbag Carry (100#)
12/12 Side Plank Row (cable, 30#)
This was like an old school strongman metcon. Nice change up for the core work.