Walked 18 holes yesterday in the heat. Over the last three holes my left calf really started to bother me and I was limping on it the rest of the day. It feels better today.
5:00 SkiErg (1,078m)
160′ Lateral Monster Walks
160′ Monster Walks
20 PVC Passes
10 C&J (45#)
5 C&J (95#)
3 C&J (115#)
2 C&J (135-145-155-165-175#)
1 C&J (195-205-225-235-245#)
In May I did a 10:00 EMOM of 3×155 power cleans, back in December I did 3×225 power cleans in a workout, and in September I did a power clean and push jerk with 245. I hadn’t lifted heavy in a very long time, but I’ve been wanting to for months. Today was finally the day.
The lifts felt pretty good overall, doing power cleans and push jerks for ever rep. I stopped doing touch-n-go with the doubles because I could feel it coming down for the second rep. Then I could feel some of the heavier jerks a bit. Having the 55# plates on the bar was really fucking up my math. After reviewing video I screwed up the second single, which I’d planned to be 215. But I guess I course corrected for the next weight. Thrilled to hit those weights after not lifting heavy all of 2020 so far due to my back issues.
Strength / Conditioning
3 Sets (each, I Go You Go)
16 Plyo Lunges (30# DBs)
Last time I used 35# for two cycles and 20# for two cycles. We think Brandi wore a vest for two rounds and then took it off. We finished in 12:56 that day. I was hoping I’d be able to survive with 30# the whole way today and barely did. B wore the 8# vest the entire time. Our splits were 1:45, 1:45, 1:47, and 1:51 for a time of 10:08. So a harder version and we crushed our time. Those are pretty consistent splits too! I had to rest a few seconds extra before picking up the dumbbells for that last set or I wasn’t going to make it unbroken.
1:00 Hollow Hold
1:00 Russian Twists
1:00 Leg Raises
30s/30s Side Plank
1:00 Prayer Crunches
I based this off an old warm-up I’d done at Survival Fitness in 2012. I wasn’t thinking when I put the hollow hold back to back with twists. Oww! I held that first hollow for the entire minute to see if I could and I paid for it the rest of the way.
Then it was cookie time with a shake for post workout recovery. Everything from Phat Ash Bakes is amazing!
Last night I used my massage gun on my quads and thighs, hoping it would help with recovery from that workout. My legs seem okay today and my back is feeling better each day. Met at the Heritage High School track at 10am.
50m Backwards Run
5 MB Push-ups
2 Over the Box Jumps (24″)
10 MB Cleans (20#)
10 Over the Box Jumps (24”)
10 MB Push-ups
I looked at my phone after the first round and it took 3:45 and then I was taking off to start my sixth round as the timer app let me know the workout was halfway through. Hoped I could keep up the same pace. I had to rush it in the final minute, but I finished my final push-up just before the buzzer to get exactly ten rounds.
The sweat was pouring off me in the first round since it was already 80° by the time we started. I ditched the sunglasses three or four rounds in because they were getting sweat on the lenses. I made sure to concentrate on those box jump overs because of how sketchy the boxes at the track were. Lots of legs in this one.
Recovery kept getting worse as the rounds progressed.
Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.
Haven’t had any real weight like that on my back since the end of December.
When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!
10 Parallette Shoot Throughs
30 Russian Twists
The shoot throughs are much easier when not paired with V-ups!
Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.
5:00 Airdyne (103 cals, 2.55km)
5/5 @ 20#
5/5 @ 35#
3/3 @ 50#
10:00 AMRAP – Support Your Local Box Fundraiser #1
10 Air Squats
9 DB Snatches (right, 50#)
9 DB Snatches (left, 50#)
I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.
10/10 Weighted Step Downs (15″, 40# vest)
20 Kossack Squats (alternating, 40# vest)
You don’t realize how much legs actually get used in that AMRAP. This was tough!
My shoulders are a little sore and I can feel the evil wheels in my abs. Out in the garage at 4pm.
Increased to 4 times across the garage for both the lateral and front/back walks.
5 Weighted Pull-ups (25-25-30-35-40#)
25 Banded Tricep Press Downs (red)
Those pull-ups felt good.
5 Bear Complex (65/45#)
15 Box Jumps (24/20″)
Now here was going to be a real test of the back with all of the squatting and also picking the bar up for cleans. My quads started to light up about halfway through the workout. Was through three rounds at about 5:00 and set a goal to get to six rounds. I had to pick up the pace over the last round and a half but I hit it with about 8 seconds to spare. Didn’t bother rushing over to the bar.
E90S – 4 Rounds
6 Floor Wipers (25-25-35-35#)
20 Russian Twists (25-25-35-35#)
30s Hollow Hold
This one comes from Tia and we did it last year. I had used a 45# plate then, but wanted to be conservative today. First two rounds felt fine, so I bumped it up. Only doing three wipers per side is kind of a joke and the twists were no issue either. Hollow holds were another story though. I held the full 30 seconds for the first two and then held a bent knee hold for the last two.
Did my floor PT exercises, which were much worse than usual after that metcon! I tried a couple of pistols and those felt good. Also did a toe-to-bar, which was good. The comeback is on!
My quads and ass are barely sore anymore. Still can’t believe I wasn’t destroyed from Saturday. I guess all the other lunges and single leg work is paying off. Out in the garage at 4pm.
Went 202 cals and 5.01 km.
5 Deficit Strict HSPU (0, 1.75, 3, 3.75, 4.5“)
15 Front Raises (8#)
The most I’ve ever done for a one rep deficit was 11.5 inches, several years ago. A couple of weeks ago I did 10 reps at about 4 inches, so this was disappointing. I wonder if I don’t have my hands as wide when I’m on stacked plates, which would make it a lot more difficult. I’ll have to play around with it.
30-20-10 Push Presses (75#)
In those first few push presses I could feel it was going to be terrible. Triceps were already blown up. I used a rack so I wouldn’t have to pick the bar up off the ground and I managed to stick to all sets of 10, resting the barbell on my back in two of the three breaks. Never missed a double under and finished in 8:39.
45s Lying Leg Lifts
45s Turtles (Heel Touches)
45s Hollow Hold
45s Russian Twist
I had to do scaled hollow holds after round one and didn’t use any weight for the Russian twists. Been two months since I’ve done any ab work like this!
I got an hour long deep tissue massage last night and boy did I need it. My shoulders are all knotted up and my calves hurt so good when she worked on them. I really need to find a masseuse back home again. Up at 4:40 again this morning, but I was in bed by 10:30.
I noticed there was an F45 gym right around the corner from the apartment, so I figured I’d check it out, especially since they give one free class. I went to the 8am class.
They did a quick demo of the movements (though they are all on TVs) and then a very short warm-up that was maybe three minutes long.
Today is one of their cardio days and the workout was titled “Empire.”
Empire will have you sweating it out in a team training style, combo-set cardio workout.
Empire consists of six combo stations and can accommodate 36 members.
This workout follows a racetrack-style movement system. Members move in numerical order through all six combo stations. For example, stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 4a & 4b. Members complete one combo set at each station and three laps through the room.
The timing is 45 seconds of work and 15 seconds of rest. There is a 50-second hydration break after each completed lap.
In was essentially a FGB workout with 12 stations. Work for 45 seconds and you have 15 seconds for transition. After each cycle through the room, you get a longer 50 second rest.
1B: Holding a slam ball (15kg) do 4 side skaters, slam it, and do a burpee on it
2A: Box Jumps (12″)
2B: Inch worm + 10 Mountain Climbers
3A: Holding a sledge hammer upright in front of you do 4 twists, raise it overhead, and do 2 reverse lunges.
3B: Skipping in place clap hands under the leg that is up
4A: Standing spin bike
4B: Step-up with explosive knee raise (24″)
5A: Holding on to the front of a bench, hop your legs over back and forth.
5B: In a squat keep alternating reverse lunges
6A: Plank hold + feet spread on sliders
6B: Jingle Jangles
I would say it did the trick as a cardio day. I noticed right away that all of the rowers were set to a 10 and the demo video guy didn’t even know how to row!
Checking out of the Airbnb today and transferring to the hotel for the work part of the trip. I was able to hit the fitness center in the hotel and do my back rehab work.
I woke up with my right feeling like it’s out of place or I need to crack the joint. Haven’t been able to relieve it all day though. My lats seem to be sore again! Went to the 4pm class.
40 cal Row
10 PVC Passes
10 HR Push-ups
10 Air Squats
10 Ring Rows
3 Power Cleans (climbing)
3 Bench Press (climbing)
20 cal Echo Bike
I used 185-195-205-215-225 on the cleans and 185-195-215-225-240 on the bench. Went out too hard on the bike and paid for it. My round times were 1:06, 1:21, 1:51, 1:59, and 1:26 to finish at 15:43 on the clock. I ran out of time changing weights before round 3 so didn’t get my belt on, so then I just kept it on the rest of the way. Both lifts felt good and I did all touch-n-go cleans.
10:00 EMOM (alt)
Russian Twists (30# DB)
Tried to work for 40-45 seconds and wore my grips. I went 10-7, 7-5-3, 5-5-3, 5-3-3-2, and 5-3-3-3 on the toes to bars and really fought not to do any singles. I am not a fan of using a dumbbell for the twists because I can’t find a good way to hold it. I did 50, 44, 40, 40, and 44 and those got a lot harder than I expected.
Another shitty night of sleep even getting to bed by 11. My entire upper body is sore and tired. So let’s hit it some more! Went to open gym at 10am.
3:00 Echo Bike (34 cals)
8 Reverse Grip Bench Press (45#)
8 Skull Crushers (45#)
8 Reverse Grip Bench Press (115#)
8 Skull Crushers (55#)
8 Reverse Grip Bench Press (160#)
8 Skull Crushers (75#)
Why 160 pounds? Well, as I was putting the bar away I realized the left side had a 35-15-10 pound plates instead of 35-10-10. I never even felt the difference when doing my reps! Too bad it wasn’t on my right side, which tends to be the weaker one when I start struggling with a bench press rep.
Every break – 4 Burpee Box Get Overs (48/40″)
It’s good to get out of your comfort zone with something that forces big sets every now and again. I decided to try a rep scheme that scared me. The plan was 18+16+14+12+10+10 and I felt good in that first set, even thinking about going for 20 plus. Good thing I decided against it because every set after that was a struggle and I had to rest after the BBGOs. Made it through my plan though and it took 9:14.
Russian Twists (45# plate)
Side Plank (seconds each side)
Took me 4:50.
For The Girls
Dumbbell Curl 21s (30#)
A lot of cheater reps! My upper body is so blown up from the last three days.
I’m not doing a Year of the Engine workout again. My body needs a break.
My legs have gotten pretty sore from the wall balls and probably some from the squats yesterday as well. With rowing in today’s workout at the gym I thought I’d switch things up and do intervals on the bike. Out in the garage during lunch.
Year of the Engine – Rocket Race
Was doing around 90 RPM through the first 9 or 10 rounds and then started to pick it up and was doing 95-97 by the end. Total of 652 calories and 9.77 km.
Loaded up my GHD in the truck, hauled it across town, and unloaded it for a friend who bought it. It’s nice to get more space back in the garage. Went to the 4pm class.
15 Reverse Hypers (50#)
2:00 Echo Bike (22 cals)
8 PVC Good Mornings
5 Ring Rows
World’s Greatest Stretch
10 PVC Passes
E4M – 5 Rounds
5 Deadlifts (245#)
I belted up for the deadlifts to be safe and used a neutral grip for every set. Going in my plan was to row around a 1:43 pace, but I was feeling good. I did 1:41.5, 1:41.5, 1:41.0, 1:40.0, and 1:37.5. Didn’t really screw around getting to the bar and wasting time before lifting either. I’m loving how well I’m able to recover now in a workout with rest like this.
Since the rower felt great, I checked the drag factor afterwards and it was at 114, so maybe I should lower mine even more at home.