I’m sore in every part of my body. No exaggeration. No outdoor workout this weekend because of the chilly weather and our schedules. In the garage at 10am today.
30:00 EMOM (40s Work / 20s Rest)
cal Bike Erg
H2H KBS (53#)
Meant to be a recovery type workout. Of course after I got a couple of rounds and was feeling good I decided to push it. I went 12-13-13-15-15-16 on the row, 14-15-16-16-16-18 on the step-ups, 12-12-14-14-15-16 on the bike, 32-37-38-39-40-42 push-ups, and 22-22-24-24-24-24 with swings. My body felt much better after moving through this.
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.
Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Was not a rest day! Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. We worked from before 8am to after 8pm without much break time.
Fitnessed at noon today.
Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.
8 Incline DB Bench Press (45#)
8 Incline DB Chest Fly (25#)
8 Incline DB Bench Press (45#)
10/10 Dead Bug Single Arm Bench Press (50# DB)
10 Decline Push-ups
10 Straight Arm Lat Pulldowns (60#)
10 Bent Over Back Fly (35# DBs)
10 Lat Pulldowns (115#)
10/10 Kroc Rows (40-45-50#, alt elbow in/out)
50/50m Single Arm OH Carry (50#)
30 Russian KBS (70#)
100m Sandbag Carry (100#)
12/12 Side Plank Row (cable, 30#)
This was like an old school strongman metcon. Nice change up for the core work.
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.
Didn’t get much sleep on Thursday night, so I was really glad yesterday was a rest day. Had a nice relaxing day and settled in at the late. I found a pair of 10# (for my set) and 35# (for a friend) rubber dumbbells, which was a bonus for the trip. Slept well last night and didn’t get up until after 7! Had a cup of coffee and then laced up my shoes at 9am with the temperature at 70 degrees.
Run 10.15km / 6.3 miles
My phone and watch were had a difference of a half a mile, so I mapped out the route with gmap-pedometer.com to get the true distance after I was done. Took me 59:08 and felt really good. My goal for the run was under an hour for a 10km. I think it’s time to retire these running shoes after this week and start using the brand new pair I have.
Check out the heart rate data from my Garmin.
Nice to see that it really was an easy effort. Here’s the full heart rate data…
Feeling good after the heavy work yesterday. Went to the 9am.
1:00 Row (no foot straps)
100/100′ Single Arm Overhead Walk (44#)
15 Hand Release Push-ups
Rest while partner goes
The goal was negative 400 meter splits based on a 2k time. I’ve been basing mine off 7:00 (1:45/500m), so today I was supposed to do the first 400 meters @ 1:47/500m, then 1:45, and finally 1:43 for the final 400. The middle chunk of each row was definitely the hardest to keep a steady pace. I was pretty close to my targets and actually averaged just under 1:45 overall for both of my intervals. I did a 4:11.7 and 4:11.4. That second one really sucked.
10 Bench Press (45#)
5 Bench Press (95#)
5 Bench Press (135#)
2 Bench Press (175#)
2 Bench Press (205#)
2 Bench Press (225#)
10 Ring Rows
The benching wasn’t easy, but I made it, so I guess I picked the right weight. Ring rows are getting easier than they ever have been.
Worked on my handstand walking for 15-20 minutes again. I’m able to start making some corrections if I stall or start to lose balance. Still did walks up to the wall, but I’m getting a lot more comfortable with them.
Got through the first two rounds unbroken. Ended up with the same time I had a few weeks ago with 6:34.
Active Life – Bulletproof Shoulders 20
Skipped ahead a workout.
100m Single Arm Overhead Carry (53# KB)
Started off going back and forth in the gym and it was brutal, so after the first arm, we went outside. I was thinking, “Wow, those 10 turnarounds really add up to a lot more time under tension.” Then I realized I calculated wrong, thinking the floor mats were only 3 feet wide when they are 4! So probably went 130-140 meters that first trip. Wasn’t bad when we did the correct distance.
Today is all about Tiger Woods, but went to open gym at noon.
Active Life – Bulletproof Shoulders 15
5 Yoga Push-ups
10 Cuban Presses (PVC)
3 Sets (each arm)
75m Single Arm OH Carry (53# KB)
25 MB Cleans (20#)
15 Ball-facing Burpees
Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.
5 Pendlay Rows (135#)
6/6 Single Leg Deadlifts (135#)
7 Evil Wheels
8/8 Wood Choppers (40# DB)
This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.
You are supposed to try an alternating EMOM and then turn it into an AMRAP when you fail. I wasn’t concerned with the row or the “Cindy” rounds, but figured the run would get me. Got through the 5th round with the runs being tough but feeling doable. Then I headed out for the 6th run and knew I didn’t have much left. My heart rate was too high to keep pushing the pace. The row and gymnastics were done in less than a minute each time, so I didn’t fall too far off getting all three done in 3:00 though. In the 10th round I headed out for the run with 1:10 on the clock, pushed to finish it and actually had time to knock out 2 pull-ups. So I ended up close to finishing 10 rounds.
For the first 5 rounds I was pulling 1,400+ cal/hr on the rower and then was trying to stay above 1,200 for the rest. First run was done in just over 40 seconds and got slower each round. My first round of Cindy took about 36 seconds, but I didn’t really look at the clock after that one. I did regular kipping pull-ups throughout and it still feels ok on my shoulder. My air squat speed seemed much better than usual.
We were done super early, so did some shoulder work…
Active Life – Bulletproof Shoulders 10
4 Sets (each arm)
50m Single Arm Overhead Carry (53# KB)
30-60s Rest between arms
Actually was only programmed for 3 sets. Extra credit!
Was gone all weekend golfing at Arcadia Bluffs. Amazing! My back has been tight ever since making a hard swing at a ball that was burried in some foot long rough. I felt it right away and was tight the rest of the trip. Went to the 4pm class.
10 Rower Pulls Easy
10 Rower Pulls Sub (1:30/500m Pace)
10 Rower Pulls Easy
15 Air Squats
15 Push Ups
I started using my belt with 165 and up. Felt the last rep with 205 a little bit in the bottom of the 3rd squat, so stopped after that. My goal was to at least match the 3×205 push press I did last week, thinking my squat would be the current weak link. Mission accomplished. In December of 2016 I did 215# for a triple, which is the heaviest I have recorded, so 205 is good for my current strength.
15 Dumbbell Thrusters (40# DBs)
15 Hard Row Pulls
12 Dumbbell Thrusters
12 Hard Row Pulls
9 Dumbbell Thrusters
9 Hard Row Pulls
Normally a row would be to my advantage in a workout, but everyone is doing the same number of pulls here. Sprinting on them just killed me for the rest of the movements. I scaled back from 50# dumbbells to protect my back and make sure I could go unbroken. I didn’t quite get up to the 1:30 Rx pace, but figured I wouldn’t when I was barely able to pull it fresh in the warm-up. It took me 3-4 pulls to get up to speed each round before counting the reps. I pulled 1:35 the first round, 1:38 in the second, and 1:35 in the third. Was able to do the thrusters all unbroken, but the second and third runs were a slow jog, trying to catch some breath. Finished in 7:49.
Active Life – Bulletproof Shoulders 3
100m Right Arm Overhead Carry
100m Left Arm Overhead Carry
I used a 40# DB for the first two rounds and then a 50# to finish it off. Couldn’t have gone much heavier.