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.
Feeling yesterday’s workout already. Out in the garage at 9:30 to start.
I got faster as it went because my heart rate and breathing felt good. Then I really picked it up in the third round because I wanted to make sure I had time to finish the next run. Got through 3+506m.
Handstand Balance Breakthrough
20 Hollow Lats with Foam Roller
45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
30s Wall-facing Handstand Hold
Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.
Back & Chest
10/10/10 Bench Press (105#, wide, neutral, close)
12 Reverse Close Grip Kneeling Lat Pulldown (104#)
20s Superman Hold
12 Chest Fly (35-40-40#)
12 Reverse Grip Straight Arm Pull Down (49#)
8/8 Single Arm DB Bench Press w/ Hold (50#)
12 Seated Cable Row (115#)
Yeah, the upper body is feeling rough from that weight vest work on the rings. Not looking forward to how tomorrow will feel.
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.
I only got about 5 hours of sleep last night, but WHOOP has me at 87% recovered. Today is a cooler day and it was me by myself at the park a little after noon.
10 Kip Swings
E3M – 5 Sets
A month and a half ago I did 44 reps in an every three minute workout of max reps after 16 in the first set. I wanted more volume today, but I’m not ready to attempt a new max set. Going for ten per minute would have only been six more total reps. By not starting with a MAX set that sounded completely doable since I’d just done five sets of eight a couple weeks ago in a workout with other movements. I went with eleven to challenge myself and because it’s a weird number.
The goal was to do each round unbroken. Ha! I was able to do the first two rounds unbroken and felt pretty good. It hit me though. 9-1-1 (not an emergency!), 8-2-1, and 6-1-1-1-1-1 for the other three rounds. I’m pleased with that. 55 reps is a lot. Nuts that before the pandemic I’d never done more than 10 unbroken and my max during a test in December was 9. Now I’m doing that many multiple times.
10/10 yard Shuttle Sprint
20/20 yard Shuttle Sprint
30/30 yard Shuttle Sprint
I did all the push-ups unbroken. My times were 55, 53, 54, 54, and 54 seconds. How’s that for consistency?
When I got home I threw the shoes in the trash. As I was running the warm-up I could feel the support was gone.
My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.
Speed / Explosive
E2M – 10 Sets
5 Broad Jumps
10 Squat Jumps
Was taking me about 35-37 seconds.
50 Double Unders
I missed once on the rope after 47 reps in round four. Went out too fast on the first run, but settled in after that. I did 8-8-7-7 push-ups each round and maybe could have done 3×10. Finished in 16:57.
30 Flutter Kicks
15 Leg Raises
15/15 Side Plank Bounces
All while wearing five pound ankle weights. I went unbroken everywhere, which was really tough on the flutter kicks.
Finished rebuilding the Gympac again last night because I needed to install taller guide rails. I may have a post up about it on nick.blog tomorrow if I can get the labels printed. Went to the park at 10am.
OH Hold (50# DB)
5 Rounds (30s Work / 30s Rest)
Toes to Rings
Single Arm OH Carry (50# DB)
I was able to do eight unbroken MU every round! I did 54-58-60-62-64 on the jump rope. It had been a long time since I last did single unders. I did 13 T2R every round and the carry ended up being about 45 feet with each arm. A lot of stuff hitting the shoulders, so I’m even more excited with how the muscle-ups felt and held up. I’ve never anything close to sets that large in a metcon before.
E2M – 5 Rounds
16 alt V-ups
16 Lying Leg Raises
12/12 Side Plank Bounces
85m Hill Sprint
85m Walk Downhill
My legs felt heavy the entire time. I picked up the pace throughout and especially with the last 4-5.
No golf yesterday because of my back. Gave me time to get some painting done, mow the lawn, and work on the Gympac squeezed in around work. Worked out at 4pm today. I’m moving around a lot better today and the dog bite is healing well.
6:00 BikeErg (2,784m)
80’ Lateral Monster Walks
80’ Monster Walks
12 Zottman Curls (25# DBs)
12 Barbell Curls (65#)
12 Incline Hammer Curls (30# DBs)
12 Tricep Push (Pull?) Downs (reverse grip, 50#)
Used the short spinny handled bar that came with the Gympac.
12 Tricep Push Downs (rope, 50#)
12 Combo Shoulder Raises (In and out, 15# DBs)
Held the dumbbell with the head pointing to the sky.
10 Upright Rows (30-35-40# DBs)
12 Push-up + knee tuck
12 Seated Leg Tucks
12 Hollow Rocks
Brandi had the idea to change our plan and do abs with running instead of a different workout i had planned. This really got me because I knew I had to push the runs. The nice thing is that I was able to, which historically is not me. I started out a little under two minutes per round and was slowing down. Then I got around the 7:00 mark and really wanted to get seven rounds and finish the run, so I had to make up some ground. Proud of myself for being able to pick up the pace even more on both the runs and the core work. Finished 7+204.
My shins started getting tight from the broad jumps and my neck was a little sore from playing Beat Saber with the VR headset I think. Laced up the shoes a little before 9am.
4 mile Run
This felt really good again and took me 35:26, with a 8:50/mile pace. Here’s a WHOOP comparison to March 19th, where I ran 3.81 miles in 35:47, which is a 9:23 pace.
Ran longer and faster, with a much lower heart rate. Not really sure what that high heart rate is about at the start of this run, but WHOOP sometimes does that for me. My Garmin watch doesn’t show anything like that. Here’s some data from Garmin and RunKeeper.
20 Leg Lifts (5# ankle weights)
20 Push-up + DB Pull Through (50#)
20 Plank Jumps (5# ankle weights)
50/50m Single Arm OH Carry (50#)
After dinner, I put my sister through another ab workout to finish out the week. This was kind of nasty.
Feeling pretty good. I started getting set up before 9am.
20 Front Rack Curtsy Lunges (50#)
10/10/10 Front Rack Calf Raises (50#, out-neutral-in)
10/10 Single Leg RDL (50#, foot on wall)
Not bad. Nice to get in a little leg work.
50 Plyo Lunges
50 Single Arm DB S2OH (50#)
50 Squat Jumps
I had several different versions of the workout and settled on this one. Went 30-20, 5×10, and 5×10 on the lunges. In the first round of shoulder to overheads I did 20 by doing five each arm twice before putting down the dumbbell, did that again, and then finished with five each arm. In the other rounds I did ten each arm, rested, repeated, rested and then five each. I mixed jerks and push presses. All singles on the jump squats and picked up the pace in the third round, doing them in under 1:30. Watched the clock during my second set of burpees, which took 3:43. Overall I got through 2 rounds plus 153.