Went to bed early last night (for me) and set an alarm to get up for a run before heading down state to spend the day with my brother.
I actually got out of bed at 6am because I couldn’t sleep. Gave me time to have a cup of coffee and wake up before putting on my shoes.
2.05 Mile Run
Goal for the day was a < 10:00/mile pace and the three step breathing. Accomplished both, finishing in 19:36.
2 Sets
Sunday afternoon I spent 4 hours processing a bunch of reclaimed lumber… pulling nails, cleaning up the wood, and then cutting it down in to more manageable pieces. My back was really tight from so much bending over.
Walked 18 holes yesterday and was super sore. My legs kept giving out while walking and anytime I had to walk downhill I almost fell on my face. Quads are so fucking sore! Today I’ve started walking down the stairs backwards. I don’t think I even get this sore from “Karen.” Went to the 5pm class today.
2 Sets Each Arm
Was supposed to be a minute rest between arms but I had to rush it to get done before class started.
2 Rounds
Bench Press (6×2 @ 80-85%)
** After each working set complete 5 strict pull ups.
I’ve definitely lost a lot from my 290 pound max. I did my pull-ups on the rope by reaching up as high as I could. Each set I alternated which hand was high.
20:00 AMRAP
** Alternate rounds with a partner. Finish the round you’re on.
Partnered with Jason, who was missing his rope so struggled on the DU. With my sore quads I wasn’t going heavy on the front squats and the thirty pound dumbbells turned out to be just fine. I missed 3 or 4 times on my first set of double unders but then got 4 sets unbroken. Started out by pulling 1,400+ cal/hr and went faster each round, getting around 1,700 on the 5th round. I was probably though about 12 calories when the clock ticked over, but then we each finished out our 5th rounds.
Front of my shoulders are tender from yesterday. Went to the 5pm class.
2 Sets
Smoked!
“Holbrook-ish” – 10 Rounds (each for time)
Thrusters weren’t a big deal other than a couple of resets where I was getting out of position going into the next rep. Still no rig work, so I did the jumping rope pull-ups again. Every set was 5/5 with opposite arms high on the rope. This is supposed to be 100 meter sprints but we did 70 out and 70 back, so can’t even really get a good baseline time to compare. My splits were:
So my total time was 20:51. I should have pushed the runs more and taken shorter rest between pull-up sets in rounds 5-8 because I obviously was able to go faster at the end. Wonder how I would have done with regular pull-ups.
Sunday morning was wedding clean-up, drive home, and then chill because I was pretty damn tired. Walked 18 holes yesterday. Went to the 4pm class today.
3 Sets
I also did a little stretching / dead hang on the bar and my shoulder still doesn’t feel comfortable.
Bench Press
I should have known when 185 felt heavy that it wasn’t going to go as I hoped. I shouldn’t have expected much when it’s been so long since I benched. Good decision to not try the 3rd with 225.
Held about a 1,200 cal/hr average and finished in 2:30. With scaling back from 135 pounds, the plan was to try to do each set unbroken. After the first one I knew that wouldn’t be a smart move so I did 9-6 the rest of the way. I missed DU at 23 in the first set, something like 22 and 40 in the second set, forced myself to stop at 30 in the 3rd, and did the final set unbroken. The v-ups were done without stopping. Finished in 12:05.
Played 18 holes today, but didn’t walk with the heat. Went to the 4pm class.
4 Sets
Squat Cleans
Plenty heavy for the day. My squats are weak and I’m not risking a back tweak before my bro’s wedding this weekend.
The runs always feel slow and probably are. I think the clock said 2:00 when I came in on the first one. Quick singles for all of the power cleans. I scaled back from 185# to keep the pace up and again to not risk my back. I split up the rope pull-ups to keep things even with one hand higher on the rope. 5-5-4-4, 7-7, and then my grip was giving out, partially due to a cut on my thumb, so I went 5 and 2-1-1-1. It was kind a of a jumping rope pull-up, but still a lot of pull. Finished in 11:05.
Happy with my loading and scaling choices lately, especially with the switch to this Ben Smith affiliate programming. Keep moving and keep the intensity high.
Got to the gym a little early before the 4pm class to get in the shoulder rehab work.
I tried an evil wheel from my feet. Not happening!
Hung from the bar instead of doing 10 kip swings.
5 Rounds
Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.
3 Sets
I went E2M and got 15-12-10 ring rows.
At the gym at noon.
E30S – 10:00
I originally wrote this with 185# as the weight, but switched to 175 today. Still too heavy. I was starting to struggle in the 6th or 7th round I think. Held on through the first 10 rounds, took one 30 second round off as I stripped down to 155, and then finished with 10 rounds at that weight. Definitely much harder than I expected. But good to push it with some weights again.
5 Rounds
Missed a double under after 6 in the first round but then the rest were unbroken. Finished in 6:27.
It was scheduled for 11am, which always turns out well when the high temp for the day is in the mid 90s!
My shoulder still doesn’t feel great on the bar, so I wasn’t attempting 100 pull-ups. I also figured I’d try something new to get through the air squats quicker, which is always what takes me so long.
Surprisingly I got in from the first mile in about 8:35. I was on a pretty steady pace of just under a minute for at least 5 or 6 rounds. Then I started resting more in the transitions and seconds ticked away. Ring rows were fine and I was able to get in some kip. After standing up I rested too much before getting going on the air squats though and with double the sets that added up. When I got going with the squats and committed I was able to bust through the sets of 8 and 7 at a much better pace. I downed some water and grabbed my shades before heading out for the second mile. I remember reading about 34:10 on the clock, which had to be after my short break. Felt like I was going so fucking slow on the second mile, but picked it up for the last 400 meters and finished in 43:10. Still not sure how I did that run in 9 minutes.
Definitely wasn’t setting any records today. The ring rows are slower reps plus the extra time of getting down and up from the ground. Pretty far off my best time of 37:11 in 2015, which I may never touch again.
Got myself out of bed this morning.
Running down and up the mountain road I stopped at each end for 50 air squats.
Took me 22:10. Very slow!
10 Rounds
Barely made it through 100 reps.
Walked 18 holes yesterday and it felt a bit like a pulled muscle in my right middle back during some swings. It just wouldn’t loosen up, but good thing it didn’t affect my swing. Last night my legs were aching. Thinking it was from walking the course for some reason because I can’t imagine feeling like that so long after the Sunday workout. Can’t believe my chest isn’t sore though.
Went to the 4:30 class today.
10:00
Did 5 rounds.
Power Cleans
All touch-n-go except for the last set. I chickened out on it, but I dropped the bar and did the 2nd rep right away. Really happy with the way the lifts felt.
9:00 AMRAP – 1-2-3…
After the cleans I stripped off some weight and decided 90kg (198#) was good enough instead of the Rx 225#. Was able to go unbroken through every movement and finished exactly 12 rounds. Could have gone faster through the middle section of this workout.
This felt good too. No belt for the cleans or the deadlifts, so my back is feeling good!
Nick Momrik's Fitness Logs 