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.
Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.
25:00 BikeErg (12,750m)
20 PVC Passes
The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.
MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.
8 Strict Chin-ups
Why are these so hard?
10 Lat Pulldowns (105-105-110-115#)
Switching things up and going heavy for a few weeks.
10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)
10 Seated Cable Rows (double handles, 90#)
5 Set Drop Set
8 DB Incline Back Fly (45# DBs)
4 Max rep Drop Sets (40-35-30-25#)
I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.
I went to bed just after 9 last night but woke up around 2 or 3 again. Finally quit trying to sleep around 5:40 I think. Went down for breakfast after 7 and then took an hour nap. Was in the fitness center by 10.
8 Lat Pulldowns (70-70-77-84 kg)
12/12 Kroc Rows (20kg)
Used a machine for the pulldowns and I remembered to keep my shoulder blades pulled down for the rows.
3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
2 x 20 seconds
1 x 20 seconds
Someone was hogging the adjustable bench, so I moved the planks up in the order.
10:00 EMOM (alt)
10 Incline DB Fly (16kg)
14 HR Push-ups
10:00 Stationary Bike
I set a higher level so I had to use a lot of leg drive and a lower RPM. Did 4.98 km and 148 calories.
40s Handstand Hold
Came back to my room for these since there is no spot in the fitness center. Decided to switch it up and give facing the wall a break, which I think has been making my neck tight. When I kick up I can feel how extremely tight my neck and shoulders are. These got really tough.