Feeling 21.2

My shoulders and back (lower and upper) are really tight this morning. Out in the garage at 11.

Chest

  • 10 Incline Bench Press (45#)
  • 4 Sets
    • 8 Incline Bench Press (95-105-115-125#)
    • 12 DB Pullover (50#)

3 Sets

  • 15 Incline DB Bench Press (40#)
  • 12 Incline DB Fly (20#)
  • 10 Incline Plate Presses (35#)

Conditioning

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.

Shoulder Still Not Ready

My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.

Warm-up

2 Rounds

  • 10 cal SkiErg
  • 30s Dead Hang
  • 10 Lunges
  • 10 DB Push Press (20# DBs)

Conditioning

16:00 AMRAP

  • 10 Strict Pull-ups
  • 20 DB Goblet Lunges (50#)
  • 20 cal Row
  • 10 Hand Release Push-ups

I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.

I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.

Midline

4 Rounds

  • 10 OH Crunches (50# DBs, 2s pause)
  • 30s Sandbag Hold (100#)
  • 7/7 Hip Abducted Evil Wheels
  • 30/30s Side Planks

Took about 17 minutes to do without breaks.

Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

  • 10 Seated Bent Over Rows (30#)
  • 10 Seated Bent Over Fly (30#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (10)
  • 10s Rest

I did better than the first time.

Conditioning

10:00 AMRAP

  • 14 cal BikeErg
  • 16 Lunges
  • 18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!

Another Killer 30 EMOM

Yep, my legs and ass are sore. Out in the garage at 4.

Warm-up

  • 5:00 TrueForm Run (0.84 km)
  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Air Squats
    • 10 Scap Push-ups

Conditioning

30:00 EMOM (alt)

  • 16 Ring Rows
  • 18 cal BikeErg (standing)
  • 40s Plank (elbows)
  • 24 H2H KBS (53#)
  • 24 Lunges

Opfhhh, that was another grind. Going in I was thinking 12 ring rows and 20 cal, but I changed those when I was doing the first round of each and it worked out to be a perfect adjustment. I’m really starting to like these 30 minute EMOMs.

Midline

4 Rounds

  • 20 Swimmer Crunches ⁣
  • 20 Crunches⁣
  • 20 Leg Lifts
  • 20 Single Leg Lifts ⁣(big Flutter Kicks)
  • 20 Plank Hip Dips

Upping the ante on the three rounds of 25 reps of each, which ends up being five more reps of each movement. Took me 9:40 compared to compared to 9:34 for the three rounds.

I finished up with Crossover Symmetry Recovery.

Legs Legs Legs Legs

With a lot of reps on Tuesday and Thursday that hit the low back, I knew not to hit that area very much today. Didn’t sleep worth a shit, so I rested up, took a nap, and worked out in the afternoon.

Warm-up

  • 5:00 Airdyne (97 cals, 2.48 km)

Conditioning

4 Rounds

  • 50 Lunges
  • 40 Air Squats
  • 30 Plyo Lunges
  • 20 Squat Jumps

I did this in 20:57 back on December 29th, a few days after tweaking my back. Tried not to stop much today and was done in 17:37!

That’s enough for today with how I’m feeling.

Hellasoreus

Through the night Friday and yesterday morning my back was pretty bad. Was feeling much better after doing nothing all day and taking a nap. Then had the gym’s Christmas party last night. This morning I’m moving around so much better. My WHOOP recovery score is somehow on a 6 day green streak. Out in the garage at 12:30 with Brandi and Ashley.

Warm-up

  • 6:00 Airdyne (3.01 km – 119 cals)
  • 10 Bench Press (45#)
  • 5 Bench Press (95#)

Strength

  • 100 Bench Press (135#)

I did sets of five about every 22-23 seconds through 80, when I had to switch to sets of three until finishing with a final set of five. Final time of 8:30, which is 13 seconds better than July of 2017.

Conditioning

4 Rounds

  • 50 Lunges
  • 40 Air Squats
  • 30 Plyo Lunges
  • 20 Squat Jumps

Before the first round was done I thought about downgrading to three rounds, but I hung in there and knew I could still keep a decent pace once I got through the second round. I did all sets of 10 for the plyo lunges which were the worst burn by far and tried to keep moving with the other movements, only really stopping to adjust my knee sleeves. Finished the first round in just under 5:00 and a total time of 20:57, so I didn’t slow down much. If actually felt really good to get a bunch of movement in my back. Our legs and asses will be hella sore for the next couple of days!

Settle In

Went to the 9am class.

Warm-up

3 Sets

  • 15 Reverse Hypers (50#)
  • 5 Scap Pull-ups

4 Rounds

  • 10 Jumping Jacks
  • World’s Greatest stretch
  • 6 Lunges
  • 6 Air Squats
  • 10 PVC Passes
  • 10 PVC Good Mornings

Strength

  • 8/8 Back Rack Reverse Lunge
  • 8/8 Single Leg KB RDL
  • 2:00 Rest

I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.

Conditioning

10 Rounds

  • 10 Front Squats (75#)
  • 8 T2B

I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!

Stayed after class for this little gem.

45:00 EMOM (alt)

  • 40s cal Echo Bike
  • 40s Cal Row
  • 30s Target Burpees

That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.

img_3693

When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.

Ten Without a Problem

My biceps and lats are sore from yesterday. Out in the garage during lunch.

Year of the Engine – Polarized

45:00 Airdyne
** Endurance with 7s sprint @ 7, 14, 21, 28, 35, 42

I did 1,240 calories and 26.26 km on my AD2.

2019-08-28-airdyne-hr

That wraps up the second phase (polarization) of the program. I really enjoyed the polarized workouts and am glad to see some of them continue in the next phase. I made it through the first 24 weeks of the program and can’t wait to see what progress comes during the next phase.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (160#)
  • 400m Run
  • 2 Rounds
    • 10 PVC Good Mornings
    • 10 Lunges
    • 5 Ring Rows
    • 5 Inch Worms

Strength & Gymnastics

Deadlift

  • 10×45#
  • 10×115
  • 10×165
  • 10×195

3×10 Bar Muscle-ups

After the dumbbell snatches and box jumps my back was tight from yesterday, so definitely wasn’t pushing deadlifts today. There was an option to do muscle-ups in between sets, so I focused on those instead. I’ve never tried more than 6 before so it seemed like a good day to go for it. I got three unbroken sets of 10 without a problem, which in my new max set. I bet I can get 15+.

Conditioning

  • 2 Rounds
    • 20 cal Assault Bike
    • 20 cal Row
    • 20 Front Rack Lunges (115#)
  • 15 cal Assault Bike
  • 15 cal Row
  • 10 Front Rack Lunges (135#)
  • 15 cal Echo Bike
  • 15 cal Row
  • 10 Front Rack Lunges (135#)

So in reality it was 2 rounds of the second part as well, but the Assault bike was in use when I got there so I finished out on the Echo. Looks like the Echo knocks out the calories quicker. Noted for future workouts! I started out hotter on the first row and was able to keep over a 1,200 cal/hr pace on them all and pushed that last one extra to give myself time to finish under the 15:00 cap. Barely got it, in 14:59! I never dropped the bar during any of the lunge sets.

Brutal Twos

On Friday I woke up early to beat the heat and teed off by 8am, walking 18 holes. Yesterday I drove back to Saginaw. When I got home the heat index was 96 and rising! Due to the heat and I don’t really take many true rest days in the summer (I walk 5-6 miles on the golf course of my “rest” days) I decided not to exercise. WHOOP said I still wasn’t recovered this morning and I didn’t get enough. Went to open gym at 10am.

No B.S. Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 3x5x235
  • 12×215 (MAX)

Nice to have a spotter for a true max rep set. Beat my previous best, which was 9.

Conditioning

3 Cycles – E3M (2:00 cap on each section)

  1. 5 Rounds
    • 2 Strict Pull-ups
    • 4 Hand Release Push-ups
    • 6 Lunges
  2. 15/10 cal Echo Bike + 30 Wall Balls (20#, 10′)
  3. AMRAP Burpee Box Get Overs (48/40″)

On the 3rd cycle, I got the final lunge done just after the 2:00 buzzer rang. The bike and wall ball combo was the worst. I had a good pace on the first round of bike, but after that cruised. Was able to do 30 unbroken wall balls for the first two, but couldn’t hold on and only managed 12-13 for the 3rd round. I did 15-13-14 burpee box get overs. Pretty brutal workout with the humidity.

After mowing the lawn in the evening (still 80+ out) and having a low WHOOP recovery score for 2 days I decided not to do rowing intervals.