Heavy Ankles

Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,076m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Monster Squats
  • 2 Sets
    • 20 Lateral Hops
    • 10 Tuck Jumps
  • Calf Stretching
  • 10 Shoulder Press (45#)

Strength

4 Sets

  • 12/12 Single Leg RDL with foot on wall (53# KB)
  • 10/10 Weighted Step Downs (15”, 40# DB)

Nice little combo.

Conditioning

  • 4:00 AMRAP
    • 30 Double Unders
    • 10 Push Jerks (95/65#)
  • 4:00 Rest & Repeat

I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.

Midline

4 Sets

  • 10 Hanging Leg Raises (5# ankle weights)
  • 10 Pike-ups (5# ankle weights)
  • 15/15 Mountain Climbers (5# ankle weights, feet elevated)
  • 10/10 Partner Banded Rotations/Holds (red)

I wore my new five pound ankle weights through the entire thing. Just gross.

Ready for the 2016 Games

Got out to Cali yesterday, watched some of the teens and Masters at the Games and then watched the team Murph event. Froning’s Mayhem Freedom team was impressive in their pacing, as expected, and blew everyone away after coming in at about 20th place after the first run.

Bryan and I went to the hotel’s fitness center this morning before heading out around Los Angeles for touristy stuff. Warmed up with 400 meters on the treadmill.

5 Sets

  • 10 DB Bench Press (50# DBs)
  • 10/10 Single Leg RDL (45# DBs)

4 Sets

  • 10 Push Press (45# DBs)
  • 20 Russian Twists (50# DB)
  • 10/10 Kroc Rows (50# DB)

Worked up quite a sweat! Probably won’t do much of anything until Monday.

More Carbs, No Bonk

Got to the gym early so I could do some pre-hab. My shoulders have felt a little wonky the last couple of days.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Crossover Symmetry Activation
  • OH Mobility/Stretching

Strength

OHS (5-10-X-5 Tempo)

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 190# (dumped after the 10s in the hole)

My shoulders were not feeling stable today, even in early sets. I did 185# last week so I had to go for more this week even though the stability didn’t seem to be there I didn’t even try to stand up with 190 because the bar was moving all over the place. Was a win just to get the 5 second descent and 10 seconds in the hole, which is still 15 seconds under tension.

Accessory

4 Sets

  • 5/5 Single Leg RDL (155#)
  • 5 Evil Wheels

Felt a little tightness in my low back on the first 2 sets. Focused more and was good to go.

Conditioning

At an 80% pace. We haven’t paced one of these in quite a long time and figured it would be good going into a tough week for me.

  • 8:00 AMRAP
    • 5 Thrusters (75#)
    • 5 Burpee Step-ups (24″)
  • 3:00 Rest
  • 8:00 AMRAP
    • 5 Pull-ups
    • 10 Russian KBS (70#)
    • 15 Plate Hops (on 45# plate)

I got exactly 8 rounds in the first and 8+4 in the second. I think. I wasn’t using chips to keep track like usual, since it was more about just going at a steady and even pace.

I kept the programming on the easy side since I was planning to head back in the afternoon to knock out the first rowing session. Busy week with the Team Series workouts and local competition on Saturday so need to get the rowing done early. Got to the gym around 6pm. Didn’t do any warm-up at all; right on the rower.

Row: 2k Pacing

5 Sets

  • 750m
  • 5:00 rest

Pacing

  • Sets 1-2: 2 splits slower than 2k pace (1:43)
  • Set 3: 1 split slower than 2k pace (1:42)
  • Set 4: 2k pace (1:41)
  • Set 5: As if it was the last 750m of a 2k race

Even though I worked out in the morning, I was hoping for a better outcome than session 1 last week, which I think was a nutrition failure. I’ve upped my carbs since then.

No bonking today! Nailed the pace in every set. I started to kick it in with about 250 meters left on that final 750m simulation and could have done so earlier. Very pleased though. I also wore my heart rate monitor for shits and giggles. Got it up to 167 in that final row.

Testing Twenty

Slept in this morning after getting up in the middle of the night to order my iPhone 6s. Headed to CFi just before noon.

Warm-up

Easy 3:00 on the Air Dyne for 61 calories.

Row

  • 20:00 for max meters

In the first week test I was not happy with my performance of 5,150 meters at an average pace of 1:56.5 because in my recent 5k PR I averaged 1:53.8 in just under 19 minutes. World’s apart. In that first test I started out at a good pace but couldn’t hold and just kept drifting away.

Today I followed the plan set out in the program and set my target at a 1:54 average, knowing I shouldn’t have much of a problem beating it and getting near or under the pace I did for the 5k. Having to hold back in the first 10 minutes was tough but I trusted in the plan. If you notice the pace of the first 2:00 split is low that’s because of going hard for the first 10 strokes and then settling in around 1:57.

Between 5 and 6 minutes the average was right an 1:56.0, and I held exact there until around 9 minutes in, when it started to creep down. From there it kept getting lower each minute. When I passed 5,000 meters it wasn’t off a PR time by more than 5 seconds and I was just starting my kick going into the final stretch, so I could have easily beat it. Averaged a 1:53.6 or .7, depending on if you’re looking at the ending screen or the splits, to beat my goal pace. Total of 5,278 meters for a 128 meter jump over week 1. I think I could have done a better job from about 8 minutes left to 4 minutes left, which I’ll have to remember the next time I do a 5k test.

rowing-wod-w6s2-final.jpg

rowing-wod-w6s2-splits.png

Happy with the progress and the things I’ve learned about the erg so far, but still a lot of room for improvement. Excited for the next phase.

I don’t know why I didn’t take my shirt off today. It got very uncomfortable after about 5 minutes when the sweat started pouring out.

Accessory

5 Sets

  • 8/8 Single Leg RDL (115#)
  • 15 Decline DB Bench (45# DBs)
  • 5 Supinated Pendlay Rows (135-145-145-155-155#)

Gradually going up on the RDLs each week. My posterior chain felt a lot tighter when I was standing on my right leg. The bench was easy even at 15 reps. First time trying Pendlay Rows with the reverse grip; definitely a different feel to it.

Ruck Funning

Nice relaxing morning before hitting the gym.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • 1:00 Air Dyne
  • Bottom Squat Hold
  • Cleans
    • 5×45#
    • 3×95#
    • 2×135#
    • 2×165#

Conditioning

  • 800m Run
  • 5 Squat Cleans (205#)
  • 600m Run
  • 10 Squat Cleans (155#)
  • 400m Run
  • 15 Squat Cleans (135#)
  • 200m Run
  • 20 Squat Cleans (95#)

Felt fine on the 800 but the rest of the runs were slow once my heart rate jacked up after those first 5 cleans. I just can’t seem to get my breathing under control and push the pace. I had no problems on the barbell, able to do pretty quick singles through the first 3 bars. The sets of 10 and 15 were a bit of a grind and burned the legs. With 95# I went 5-5-6-4 touch-n-go to finish at 19:02. Walked a 200 to recover.

Accessory

24:00 EMOM (alternating movements)

  1. 30s L-sit
  2. 8/8 Single Leg RDL (53-53-60-60-70-70# KB)
  3. 3 Wall Walks
  4. 10 Barbell Curls (45#)

Harder than expected. I had a good sweat going throughout. I broke up the 4th and 5th L-sits into 2 sets.

Quick recovery and hit up the Adventure Park in the afternoon. Use that fitness!

Out Front

No golf today since I had work to get done this morning. Out in the garage around lunch.

Warm-up

3 Sets

  • 10 Reverse Hypers (180#)
  • 1:00 Air Dyne (AD2)

Strength

Safety Bar Squats

  • 10×65#
  • 5×115#
  • 5×155#
  • 5×205#
  • 5×235#
  • 5×245#
  • 5×255#
  • 5×265#
  • 5×275#

Finally made time to use the new bar. Completely different feel to it with the weight so far forward. Really had no idea what I’d be capable of. Wasn’t easy at the end but I didn’t want to push it too hard. Wore the belt for at least 3 sets I think.

ss-yoke-bar

Accessory

Messed around on the peg board with a few attempts at climbs, some static holds, and negatives.

Decline DB Bench Press

  • 10×25#
  • 10×35#
  • 10×45#
  • 10×50#
  • 10×50#

Easy, but 50# is the heaviest I can go with my adjustables.

Single-leg RDL

  • 8/8 x35#
  • 8/8 x45#
  • 8/8 x50#
  • 8/8 x50#
  • 8/8 x50#

I suspect my back tweaks are partially due to a deficiency in my hamstrings so I’m finally going to put a little focus on them each week. Held a single DB in one hand on the same side as the leg in use.

That peg board has my upper arms and back feeling jacked.