Skipping all PT exercises today. Out in the garage at 4pm
- Monster Walks
- Monster Squats
Doing three trips back and forth across the garage creates significantly more burn.
- 12/12 Step Downs (15″, 20# DB)
- 8/8 Single Leg Glute Bridges (50#, 3s hold)
This turned out much harder than I expected. I was out of breath!
- 20 Pull-ups
- 20 Box Jumps (24″)
- 200m Run
Gripped up and did 4×5 on every round of pull-ups, expect I did 5-5-10 at the very end. Got through 5+20. That one turned out pretty good and it felt good to be running outside. It’s a nice challenge to do some higher rep pull-ups like that.
My hamstrings are still sore! Little sore in my calves. Out in the garage at 11am. I used the hip circle to warm-up with monster walks.
- 10/10 Step Downs (14″)
- 5/5 Single Leg Glute Bridges (3s squeeze, 50#)
- 3 Rope Pulls
- 10 Plank Walks
- 30 Air Squats (w/ depth stop)
There were three of us, so we waterfalled and would start our rope pulls after the person in front got done with their plank walks. Gave us 20-30 seconds of rest. I went first and finished at 20:35. Those squats really started to burn. The eye hook holding the rope snapped in my last round, so I did 8 strict pull-ups.
Then I did my banded PT exercises. Tomorrow is going to be a rest day so will do the core work tomorrow.
Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.
Year of the Engine – Polarized
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36
The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.
Went to the gym for the 4pm class.
- Bottom Squat Hold
- Dead Hang
- 3 Sets
- 15 Reverse Hyper (50#)
- Hip Stretch
- 2:00 Row (530m)
- 2 Rounds
- 10 PVC Passes
- World’s Greatest Stretch
- 10 Air Squats
- Front Rack Stretch
- 5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
- 10/10 Single Leg Glute Bridges
I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.
“Hanging Chief” – 5 Cycles
- 3:00 AMRAP
- 3 Hang Power Cleans (135#)
- 6 Push-ups
- 9 Air Squats
- 1:00 Rest
**Restart each cycle from the beginning of the AMRAP
When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!
I guarantee I’m not going to any time soon, but I keep thinking I want to redo 19.5 to put in a better effort. Hopefully I stop thinking about it after today’s workout. I have to remember I got through these last three workouts with a significant injury, which prevented me from attending classes; I haven’t been able to squat at all or press any weight overhead. It will still be close to my best, if not the best, Open percentile ranking in the 8 years I’ve done it.
My quads and traps are incredibly sore today. Probably worse than post-Karen DOMS. Went to open gym at noon.
- 3:00 Assault Bike (33 cals)
- Dead Hang & Stretching
- Shoulder Passes
The first time I tried this hero WOD, we greatly underestimated it and had to scale back to 21-11. Then two summers ago I completed it in 10:06. My goal for today was to go sub nine. The plan was 3×7, 3×5, and 5-4 for both types of push-ups and all triples for the dips. Figured it would come down to the ring dips.
I ended up doing 3 equal sets for all HSPU. Ring dips were 7×3, then 2 sets of 3 and the rest quick singles. For push-ups I struggled through 3×7 and then did triples the rest of the way. Finished in 8:04 for a 2:02 PR!!
- 108-72-36 Double Unders
- 36-24-12 Goblet Lunges (53/35#)
- 12-8-4 Burpee Broad Jumps
Missed two dubs in the first round after 71 in a row and I don’t think I missed in the other sets. I thought the lunges were going to be harder than they were. Took me 8:01.
- Dumbbell Curls – 21s (25#)
- 10/10 Single Leg Glute Bridges (squeeze at the top)
- 30s/30s Single Leg Stand (squeeze glute)
- 10/10 Side V-ups
- 20 Leg Circles
- 10/10 Wood Choppers (25#)
- 20 Plank Jumps
- 20 Flutter Kicks
Took 10:23, which is 2:17 quicker than about a month ago. Wonder if the plank jumps will fire up my hip flexors like last time.
I planned to do some rowing intervals tonight, but my WHOOP recovery is only 12% and Mom is visiting for the night, so cancel that. Tomorrow will probably be a complete rest day, unless I get back in the green. Either these Open workouts are really blowing me up or the cardio work is more taxing than I’d expect.