Tag: SkiErg

Too Cray-Cray For Me

Didn’t go to the gym again because there was some cray-cray 2nd metcon with 108 thrusters at 3 different weights and no other movements. After a metcon with HSPU and pistols? Hell to the no! Worked out in the garage and did the extra credit cardio work instead.

Warm-up: 10:00 AMRAP (easy pace)

  • 100 Jump Rope
  • 20 Single Arm OH Walking Lunge (35# DB)
  • 10 Push-ups

I used an old school jump rope today, which provided some weight. Only miss was at 62 in the 4th round. I did exactly 4 rounds.

old-school-jump-rope.jpg

Conditioning

12:00 AMRAP

  • 10 HSPU
  • 10 Pistols (alt)

My left quad has had that weird feeling off and on randomly, so I wasn’t sure what to expect out of pistols today. I haven’t done any lately. They felt really good doing the foot hold method. Never missed or had a pre-mature foot touch on any reps. Did the handstand push-ups in all sets of 5 with a walk across garage and back as rest before each sub set. I finished 6+14.

I might try to get a piece of plexiglass or something cheap for the wall where I do HSPU. The screws are right in the spot where my feet slide on the wall.

Ski Erg

3 Rounds

  • 1,000m (@ 5k pace)
  • 500m (recovery)

Decided to shoot for 1s/500m faster than the last time and also do the recovery pieces on the ski erg instead of 2:00 on the Airdyne. My 1k times were 3:58, 3:57.8, and 3:57.7; I was right on pace. My recoveries were 2:43.6, 2:44, and 2:41.7.

Sweat Monster

Yesterday I woke up sore from a combination of Sunday’s workout and a bunch of yard work. My forearms and grip were especially sore from pulling grass clumps out of the rocks where they were growing. I walked 18 holes of golf and it was horrible hot and exhausting with the eclipse. The sun and heat really got to me. I had a nice headache all night and had a miserable night of sleep.

Little more sore today in different places, especially my lats from the 70 pull-ups. The gym had a bunch of heavy lifts today, so I did a version of Monday’s workout in my garage.

Warm-up – 3 Rounds

  • 200m Ski Erg
  • 5/5 Single Leg Glute Bridges
    15 Russian KBS (53#)

Conditioning

10-20-30-40

  • Thruster (45#)
  • Burpee

The gym did it with wall balls, but I don’t have a height of 10’ in my garage, so I substituted the thrusters. It was a grinder workout. I did the thrusters in 10, 20, 17-13, and 15-15-10. Finished in 13:43 in a puddle of sweat.

I’d been really dragging ass all day, but felt ok during the workout. Decided that was enough for the day and skipped out on the accessory work.

All of the Ski Erging

There was a bunch of heavy barbell work at the gym today, so I did Wednesday’s workout in the garage.

Warm-up

12:00 EMOM (alt)

  • 8/8 Single Arm Strict Press (25#)
  • 15 strokes on Ski Erg
  • 30s Dead Hang

The 15 strokes was essentially 100 meters.

Gymnastics Strength

15:00 EMOM

  • 3 Strict C2B Pull-ups

All quick singles. Could have done 4 or 5.

Conditioning

20:00 AMRAP

  • 10/10 Single Arm DB Push Press (40#)
  • 500m Ski Erg

My original thought was to average 2:00/500m, but that quickly changed to being under 2:02. I got through 7 rounds plus the 20 push presses. That was a lot of time on the Ski Erg. I wore my gloves because the handles wear on the crease of my hand if I use the machine a lot.

It was a lovely 84° in the garage again. I had a nice puddle of sweat under the erg.

Pulling Out Left

I golfed yesterday, but my back is still not great. I tried to get there early to hit the range, but there was nobody in front of our tee times, so we ended up getting off really early and I had almost no time on the range. I was favoring my back and anticipating jolts of pain, so I kept pulling out of my swing and hitting everything left all round. This morning seems about the same as yesterday, so I pulled out of the club championship this weekend. Bummed! 😦 With a 9am shotgun start both days, my back wouldn’t loosen up that early and it was not fun playing yesterday with the anticipation on every swing.

Today’s workouts for the gym had a bunch of barbell work, which I’m not ready for. So I made some adjustments to yesterday’s programming and hit it out in the garage.

Warm-up

15:00 EMOM (alt)

  • 40s Jump Rope
  • 8 Ring Rows + 8 Push-ups
  • 8/8 Single Arm OH Lunges (35# DB)

I like these longer warm-ups. Really work up a sweat and get in more aerobic work.

Conditioning

7:00 AMRAP

  • 50 Double Unders
  • 15 MB Cleans (20#)

I don’t know if I was favoring my back or what, but missed a lot on my dubs. Had a nice burn on the medicine ball cleans. Finished 4+9.

  • 5:00 Airdyne
  • 3 Rounds
    • 1,000m Ski (@ 5k pace)
    • 2:00 Airdyne

It was an easy recovery pace on the Airdyne, which was 55-60 RPM for me. I decided on a 2:00/500m pace for the ski erg and kept to it, finishing each 1k in a split second under 4:00. Not an impossible pace for those intervals, but not completely comfortable either. Total time with transitions was 24:25.

An Even 20

Improvement today, but still didn’t feel up for swinging a club. I really wanted to get to the driving range. I’m golfing tomorrow if it kills me! Out in the garage in the evening, but trying to stick to the gym’s programmed workout.

Warm-up

  • 400m Run
  • 3 Sets
    • 20 H2H KBS (35#)
    • 5 Burpees
  • 400m Run

Accessory

E2M – 10 Sets

  • 30s Banded March (green + red bands, 55# plate)

Subbed this for 100’ Double KB Front Rack Carry (50#). I didn’t want that much instability for my back. I really wanted to try marching with the 100# sandbag, but my back didn’t feel comfortable trying to pick it up.

Conditioning

Running clock…

@ 0:00

  • 20 cal Ski
  • 300m Run
  • 20 American KBS (53#)
  • 300m Run
  • 20 cal Ski

@ 12:00

  • 30-20-10 Air Squat
  • 30-20-10 DB Push Press (35#)
  • 15-10-5 Burpee Step up/down (24”)

The first part felt really good. I probably could have tried the prescribed 70#. Finished in 6:03. In the second part I subbed in the squats and push press for DB thrusters and step up/downs for box overs. Already putting enough stress on my back. Finished at exactly 20:00 on the clock, so 8 minutes for part 2.

Closing in on 300

That damn “Annie” DOMS is killing my abs. I’ve had twitches and cramps all day. Walked 18 holes yesterday. It was 93% humidity in the middle of the round when I checked. Took a lot out of me for the rest of the day.

Today Bryan came over to workout. I warmed up with 500m on the Ski Erg.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 3×165
  • 3×195
  • 2×215
  • 1×235
  • 1×255
  • 1×270
  • 1×280 (PR)

Was supposed to work up to an opening attempt as if I were doing a push-only powerlifting meet. Since I hit 275# (my previous 1RM) for a double on Sunday, I wanted to hit 280 today and have a good idea of what I might be capable of next week when going for a max. I don’t if I have much more than that I have in me!

Accessory

  • 2×10 DB Side Raises (25#)
  • 2×10 DB Bent-over Side Raises (30#)
  • 3×10/10 Bottoms-up KB Presses (30#)

There were pull-ups and rack chins programmed, but they are in tomorrow’s workout too (I actually swapped the order of the days), so no need to hit them 2 days in a row. I did add the KB presses though.

Conditioning

3 Rounds

  • 400m Run
  • 10 Hang Power Snatch (115#)

Meh. I did the snatches in 2×5 each set. I don’t feel comfortable cycling hang snatches from a high position with 115# so it took me a lot longer. Bryan smoked me by almost 90 seconds. I finished at 7:55.

2:00 Challenge

  • Ski Erg Calories

Since I was down 0-1 in the series I had to pick something I was 99% sure I’d win. Got 49 calories to Bryan’s 43 and tied up the series.

Not Skipping Pull-ups This Week

Out in the garage around 6:30.

Hybrid Push Only

  • 3×15 Strict Pull-ups (6-5-4, 6-5-4, 6-5-3-1)
  • 3×15 Rack Chins (15#, feet on bench)
  • 3×15 Banded Lat Pull-downs (green bands w/ PVC)
  • 3×15 DB Curls (25-25-30#)
  • 3×15 Tricep Kickbacks (20#)

Couldn’t quite squeeze out that final pull-up, so had to drop. My rests between the set break-down were 5-10 seconds and 2-3 minutes between each 15. Swapped out tricep extensions for the kickbacks.

hard-work-will-soon-pay-off.jpg

Conditioning

  • 1,000m Ski Erg
  • 200 Double Unders
  • 1,000m Ski Erg

My poal was to keep a sub 2:00/500m pace and do sets of 40 dubs followed by rest. The first 1k was done in 3:58.9. I did 2 sets of 40 unbroken, missed at 20 and 29 in the 3rd set, missed at 4 in the 4th set, and got the final set unbroken. Did a 3:56.2 on the other 1k and finished the workout in 11:20.

Push Press PR

On Thursday I golfed like usual. While out on the course Alex texted to ask if I wanted to play Warwick Hills on Friday. I got the go ahead to take the day off work at the last minute and had a lot of fun. A lot of people may not believe it, but 2 days of golfing out in the heat took a lot out of me. Was in bed early and slept in, but got out in the garage around 11:30 today.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 2×235
  • 3x2x255

Bumped 10# over the last time. I set my 3RM with 255 a few months ago, so was happy to get all 3 sets. Felt like it got easier each set.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 3×195
  • 2×215
  • 1×235
  • 1×245
  • 1×250 (PR)


The program called for three singles at 85%, which comes out to just under 210 pounds. In my notes planning out the day I already had decided to go 235 and then increase by feel. It was feeling good, so I went for the PR. Not sure what I’ll do for the next two weeks now that call for an increase of 5-10#. I’ll probably stay around 235-245 and then go for the big PR in the final week of the program.

Accessory

  • 3×15 Pallof Press (CS Blue)
  • 3×10 DB Side Raises (20#)
  • 3×10 Bent-over DB Side Raises (20#)

That wraps up the 8th week. Three more and then a week dedicated to setting new maxes in the shoulder press, bench press, and push press.

Conditioning

  • 1,000m Ski Erg
  • 100 Lateral hops (over line)
  • 100 H2H KBS (50#)
  • 100 Lateral hops
  • 1,000m Ski Erg

rope-snappedThe plan was to do 100 double unders, but when I got to the rope I forgot that the rings were hanging in the way. I tried a couple reps and nailed a ring right off the bat. So I thought maybe I could go facing another wall next to my rack, but was a little worried about the car behind me. Two reps in, I caught the rope on the barbell rack and it snapped.

Quick thinking decided I would do lateral hops over a line and get on with it. I kept wanting to stop on the kettlebell swings, but went unbroken. My splits on the Ski Erg were 3:57.8 and 3:56.8. The computer said the time between was exactly 6:00, which is kind of crazy. Finished at 13:58 on the clock.

I’m flying out to Minneapolis/St. Paul tonight for a few days.

Getting Scary

Busy day. Out in the garage in the evening.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×220
  • 2x3x240
  • 3×245

Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.

Shoulder Press

  • 10×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×150
  • 3×152.5
  • 3×155

Accessory

  • 3×20 alt Incline DB Bench Press (50#)
  • 3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
  • 3×10 Tricep Extensions (single arm, 30#)
  • 3×10 Landmine Twists (45# bar + 35#)

Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.

Conditioning

  • 30 cal Ski Erg
  • 20 Goblet Squats (70#)
  • 10 Target Burpees (ceiling – 14″)

Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.

HPO Week 7

Played another solid round of golf yesterday, with an 82, which was 2nd best at the course. Out in the garage in the evening.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 2×230
  • 3x2x245

Still feeling great!

Push Press

  • 6×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 2x3x225

Wore a belt for the final 3 sets. Not very fun.

Accessory

  • 3×20 Seated alt DB Shoulder Press (40-45-45#)
  • 3×10 Pallof Press (CS Blue)
  • 3×15 DB Front Raises (15#)
  • 3×10 DB Side Raises (20#)
  • 3×10 Shoulder Ts (CS Blue)

That wraps of week 7 of the Hybrid Push Only program. Still loving it, though today was a lot of accessory work!

Conditioning

  • 250m Ski Erg
  • 50 Sit-ups
  • 25 MB Cleans (20#)
  • 100 DU (62-0-38)
  • 50 Sit-ups
  • 25 MB Cleans (20#)

I wanted to go a bit on the erg since I’d be able to catch my breath on the sit-ups. Averaged a 1:45/500m to get through it in about 52 seconds. Should have pushed harder. Never stopped on either set of sit-ups or cleans, though the first set of medicine ball cleans was slower. I got 62 double unders to start, then missed again, and then got the last 38. Finished the workout in 8:50.