Tag: run

Ring Rowing Murph

It was scheduled for 11am, which always turns out well when the high temp for the day is in the mid 90s!

Murph

  • 1 Mile Run
  • 20 Rounds
    • 5 Ring Rows
    • 8 Air Squats
    • 10 Push-ups
    • 7 Air Squats
  • 1 Mile Run

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.

Bench Day

Did a bunch of yard work yesterday and didn’t have time to workout with other stuff and family visiting. Went to the gym at noon.

Warm-up

  • 1 Mile Run
  • Bench press
    • 10×45#
    • 10×95
    • 5×115

Had to get out of the house so I got the gym a little early to run.

15:00 AMRAP

  • 10 Bench Press (135#)
  • 20 Air Squats

Did two sets of 5 for every round of bench press and my second sets were starting to get slow in the last few rounds, so I think it was a pretty good strategy. Based on my 8:43 for 100 reps with 135 pounds I was thinking somewhere around 10 rounds would be pretty good. Then I did the first round in just over a minute. I finished the 6th round at 7:30, so was able to keep that same pace to get 12+3.

I’ve been wanting to try a metcon with bench pressing, so finally pulled this out of my idea list. The only other times I’ve benched in a metcon were Linda and 100 reps for time.

Fitting that this morning Castro announced bench press would be at Regionals. I wonder what the workout will be.

https://www.instagram.com/p/Bib_NivFgQn/

 

5 Rounds

  • 100m Single Arm Farmer Carry (62#)
  • 20 Walking Lunges
  • 100m Single arm OH Walk (44#)
  • 20 American KBS (44#)

The rounds were much quicker than I thought so instead of doing the planned 30 minutes, we cut it off after 5 rounds, which was at 21:09.

As Many Lunges

Went to the 4:30 class.

Warm-up

4 Sets

  • 15 Air Squats
  • 15 Supermans
  • 25′ Bear Crawl

This was a lot of Supermans for a warm-up!

Front Squat

Supposed to be a 3 second pause at parallel on the first rep, which is hard for someone who bottoms out.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 10:00 EMOM
    • 2×205

Squat is feeling pretty good.

Conditioning

4 Cycles

  • 5:00
    • 500m Row
    • 400m Run
    • AMRAP Front Rack Lunges (95#)
  • 3:00 Rest

When I saw it posted online I was thinking 115# but I decided to go with 95# and was glad I did. Tried to keep a <= 1:55 pace on the rower and I’m sure I was slow on the run. I pulled up my knee pads after coming in from the run and had about 40 seconds each time for lunges. Didn’t use a rack and did 17-20-18-19 without ever dropping the bar. I hate running! I’ve done a lot of lunges in the last 2 weeks.

Almost Unbroken

Tiring rest day yesterday with 5 hours on the road to buy an old truck. Went to the gym at noon today.

Warm-up

  • 800m Run
  • Shoulder Stretching
  • 2×5 Thrusters (45#)
  • 20 DU
  • 5 Thrusters (95#)

Ashley was late so I ran some laps.

Conditioning

2 Rounds

  • 50 DU
  • 10 Thrusters (115#)
  • 25 Sit-ups
  • 50 DU
  • 20 Wall Balls (30#, 10′)
  • 25 Sit-ups

I missed one double under at 46 in the 2nd set of round 1 otherwise every movement was unbroken. The heavy wall balls were definitely the toughest to power through. Used the sit-ups to try to slow my breathing. Finished in 10:37.

Accessory / Midline

4 Sets

  • 20 Hollow Rocks
  • 10 Pendlay Rows (95#, supinated)
  • 5/5 Turkish Get-ups (35#)
  • 5 Evil Wheels

Maybe worse than the conditioning! Took 19-20 minutes to get through.

Like a Turtle

My back is really tight today. Almost like a tweak without the tweak if that makes sense. Saw it was 64° out so I decided to go for a run. It was really windy, or at least that’s my excuse for being so fucking slow. Ran 3.6 miles in 42:03. It was nice to be outside, but we’re expecting a huge storm this weekend with the potential to drop more snow than we had all winter!

More February Running

Active Life – Hips

Warm-up

  • 5 Pallof Series (3 reps each leg, each direction – so 12 reps per series)

Workout – 3 Sets

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life – Back Max

5 Sets

  • 14 Front Squats
    • 45#
    • 2 sets 95
    • 2 sets 115
  • 30s/30s Banded Posterior Hip Distraction

Shouldn’t have felt heavy but seems like I have some stamina issues from not squatting. I could feel that last set fatigue on my low back.

Conditioning

Mid 50s again so I went for an easy run. 1.71 miles in 17:00.

Get Out

Was due for the rest day yesterday. Chest was still sore and my quads started to get sore from all of the Sunday air squats. This weather is crazy (57°) so I took advantage with the garage open and some outside movements.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats

Workout – 4 Sets (2x each side)

  • 8 One Arm Waiter’s Squat (53#, 3s pause)
  • 60m One Arm Farmer Carry (70#)

Really nice walking up and down the driveway instead of doing 5 meter turn-arounds inside the garage. Warmed up my snatch with 5×45# and 2x5x95.

Conditioning

5 Rounds

  • 5 Power Snatch (135#)
  • 200m Run (middle of yard 4th house down)

Complete change of plans after the clock started and I did the first rep. I held on to do all 5. So then I challenged myself not to drop the bar. I made each set unbroken with some resetting at the hips. As a result my runs were probably pretty slow. Finished in 9:07. Pretty sure I’ve never done than many big unbroken sets in a metcon though. Win!

Active Life – Back Max

  • 2:00/2:00 Foam Roll quads
  • 10:00
    • 5/5 Split Squat Rock Back (3s pause)
    • 10 Alternating Dead Bugs
    • 5 Ring Fallouts
    • 5 Groiners
    • 10 Cat Camel + Rock Back

The foam rolling was painful with sore quads. Got through 2 rounds of the other movements.

Back & Forth Cardio

Rested and travelled up north yesterday. My calves and shins are feeling those eccentric ankle dorsiflexions again.

100 HR Push-ups

Started out doing sets of 4 for a change. Got to around 48 I think, did some doubles, and then quick singles. Got done in 5:08, which is only 4 seconds off my best from early 2013 and fastest I’ve done it in quite a long time.

Took a few minutes and then did jumped on the machines.

  • 10:00 Run (treadmill)
  • 10:00 Airdyne
  • 10:00 Run (treadmill)
  • 10:00 Airdyne

I took about a minute between each. Went 1.05 miles, 3.23 miles, 1.08 miles, and 3.35 miles.