Tag: SkiErg

Four More

My shins are still a little tight from Sunday’s broad jumps. Out in the garage some time after 4. My garage temperature sensor project is working pretty well. Have it feeding into my Home Assistant setup and mapping out an enclosure to then keep it permanently in the garage. It got up to 50° in there for me today.

Warm-up

  • 3:00 Ski Erg (680m)

Gymnastics Strength

5 Sets

  • 5 Strict Chin-ups

Got thrusters ready by doing 7 reps with 45-65-85#.

Thruster Attack Week 8 Workout 2

E2M – 5 sets

  • 14 Thrusters (105#)

Wore lifting shoes and a belt today since my back has been tight and I could feel it throughout the day today. In my notes I put “try 6 sets?” and probably could have done it, but 70 reps was enough. Nothing was really burning until my legs started to give in the finally 5 or 6 reps.

Four more thruster workouts!

3 Weeks Remaining

My back was definitely much tighter last night after the workout and even felt sore to the touch on the left side. Out to the garage after 2pm and just in time before the mailman delivered some new toys.

Warm-up

  • 3:00 Ski Erg (709m)
  • Thrusters
    • 6×45#
    • 6×95

Thruster Attack Week 7 Workout 2

Every 1:30 – 5 sets

  • 12 Thrusters (115#)

At the last-minute I decided to put on the belt due to how my back was feeling. Overall this was easier than last week, but my legs were really burning in the final 2 sets. Upper body held up better even though it’s been sore and tired.

Jumped on the Airdyne for 5:00 (1.46 miles) to flush things out and bring the heart rate down slower. Going to take it easy tomorrow.

Almost Black

In the garage around 7pm.

Warm-up

  • 5:00 Ski Erg (1,075m)
  • Thruster
    • 10×45#
    • 5×95
    • 5×115

Thruster Attack Week 4 Workout 2

img_8458Every 1:45 – 6 sets

  • 10 Thrusters (135#)

Had to drop it and go 6-4 on the last set. 😦 Was starting to go black and didn’t want to risk dropping the bar on the car, which I hadn’t pulled out of the garage. Took probably 20 seconds or so and finished the set. Wore the belt and used the rack.

Cool Down

10:00 Ski Erg (1,970m)

Realizing that I don’t need anything else for the day after these thrusters. Plenty of fitness in those 60 reps.

Attack Bonus

My legs are really sore again. Laying certain ways in bed with the pressure on them hurt. Out in the before heading up north for the holiday.

Warm-up

  • 5:00 Air Dyne – 1.487 miles
  • Thrusters
    • 5×45#
    • 5×95
    • 5×115

Thruster Attack – Week 2 Workout 2

  • EMOM 10 – 6 Thrusters (135#)

I used a rack this week, which was much better. Work the belt again like I did in week 1 to be safe. It already felt really tight from the last 2 days. Felt “great” so I did 2 extra minutes again. Didn’t get dizzy within minutes either like I did last week with the sets of 5. Rested 10 minutes and then…

Conditioning

8:00 AMRAP

  • 10 cal Ski Erg
  • 25 Zeus Double Unders

On paper I had 15 calories, but I forgot how long they take on the skier so during that first round I adjusted the plan. Never missed with the Zeus but damn does that thing send your heart rate sky-high! I got through 5 rounds, 10 cals, and 12 dubs.

Oh My Quad

Where have I been? Recovering! It’s now been 4 days since the 32 round tabata thrusters and my quads are still sore to the touch. Turned out my back tweak was not just an innocent one. So, yeah, I haven’t really been motivated to workout, especially with walking being a challenge. On Monday I did do some yard work, because I had to before trash pickup on Tuesday. Yesterday was a busy day with work and my body just didn’t feel up for moving much. I was hoping (though not really) that I’d be able to do the IWT today, but it wouldn’t be smart to push my back. I have actually have a scheduled chiropractor appointment today so hopefully I’ll be feeling better tomorrow. Out in the garage around noon.

Warm-up

  • 1,000m Ski Erg
  • 1:00 AirDyne AD2

Conditioning

img_8370
Seemed like I was getting a high HR alert the entire workout

30:00 AMRAP

  • 1:00 AirDyne AD2
  • 15 Push-ups
  • 250m Ski Erg
  • 40 Double Unders

Good thing I didn’t try to go the 40 minutes I was originally thinking. Much harder than I expected and was really losing it in the last third. Managed to get 8 rounds plus the minute of AD. Total of 220 calories and 3.01 miles on the AD.

I’ve hated the computer on the AD2 since day 1. The display cycles through 5 pieces of data every 6 seconds, so I can never use calories or distance in an AMRAP like this. A few days ago I got an idea for a winter project to try to read in the data and create my own user interface using a Raspberry Pi and tiny LCD screen. Some of the parts will be here today.

Heading to Iceland

Wanted to get in something before I head to Iceland this afternoon, especially since I don’t plan to do much during the week. Out in the garage to try something different…

Interval Weight Training

I’ve been hearing about IWT for about a year now and have looked it up a few times. Has always looks nasty from the few examples I was able to find and the science/theory behind it makes sense. After seeing it come up again last week I did a little more digging and found an article on Breaking Muscle of all places with some great info and what looked like a good way to get started. I warmed up with some power cleans, 5 touch-n-go each with 45-95-135 pounds.

  • Part 1 – 3 Rounds
    • 8 Power Cleans (155#)
    • 2:00 Ski
    • Rest 2:00
  • Rest 5:00 (total)
  • Part 2 – 3 Rounds
    • 8 Back Squats (205#)
    • 2:00 Air Dyne
    • Rest 2:00
  • Rest 5:00 (total)
  • Part 3 – 3 Rounds
    • 10 Mountain Climbers
    • 10 Push-ups
    • 10 Burpees
    • 10 Air Squats
    • 10 Box Jumps (24″, step down)
    • Rest 1:00

Something I really struggle with is steady state cardio, when fatigued, like the working this week with running. As soon as I got into round 2 of part 1 that couldn’t have been more clear. My meters on the ski erg went from 554 to 530 to 509. I think there is a lot of room for improvement there. All of the cleans were TnG.

When I got to the Air Dyne I was able to stay consistent or maybe I paced too much in the first two rounds. I got 63-62-63 calories on my AD2. The body weight circuit was pretty consistent two with splits of 1:30-1:30-1:33.

Other than trying to keep up a pace on the erg, the hardest part was the first box jump each round. Hopefully I can repeat this each week for a month or two (maybe switch up the movements after a month) and see where it takes my conditioning.

I better shower and pack so I can make my flight!

Get It In Early

Yesterday I was so sore! Walking 18 holes and squatting down to line up putts was not comfortable. The heat and humidity was some of the highest of the summer, which didn’t help either. I did a 46 minute ROMWOD later in the evening.

This morning I was out in the garage at about 8am to get in day 3 of week 1 before heading to the golf course and to beat the heat.

Push Press

Pause in dip for 2 seconds and pause overhead for another 2 seconds.

  • 5×45#
  • 3×85
  • 3×115
  • 3×145
  • 4x5x175

Pausing in the dip is tough and it was hard not to do a very small extra dip to drive back up. I work my knee sleeves all workout this morning and put on my lifting belt for the working sets due to bringing the bar back down so many times. I used the assigned weight, but cut the sets down from 6 to 4 due to time constraints and still easing back into it.

Back Squat

  • 5×135#
  • 5×205
  • 5×235
  • 4x5x265

Felt much better than the front squats on Monday. Was able to go with the assigned weight, but again cut it 2 sets short.

Hang Snatch

Pause 2 seconds above knee and 2 seconds in OHS.

  • 2×45#
  • 2×75
  • 2×95
  • 2×115
  • 2×135
  • 2×145
  • 2×155
  • 2×165

Not supposed to use more than 80% (175), but I was happy to hit 165. I almost lost my grip on the 2nd rep with 155, so I dropped the bar between reps with 165 to reset completely.

Snatch Lift Off

  • 5×200#
  • 3x5x220

Supposed to use 90-100% of full snatch 1RM. First set at 90% felt good so I went to 100% for the others. Much better than the snatch deadlifts felt the other day, but I think the pauses probably had something to do with how heavy it felt that day. I did use lifting straps for all sets of these.

Decided to ride in the cart today on the golf course with another hot day; two in a row would have been a bit much. Headed out to the garage a couple of hours after getting home for a 2nd session. Warmed up with Crossover Symmetry Activation.

Accessory

6 Sets

  • 3 Strict Chin-ups (knees up)
  • 6 Evil Wheels
  • 8/8 Landmine Rows (80#)

As you can see I also had a 25# plate holding down the end of the bar, which added some more weight. Played around with different grip positions for a few sets too.

Conditioning

  • 1,000m Ski Erg

My previous best was 3:45.6 almost 2 years ago. Number in my head was a 1:45/500m average but 20 seconds in I knew that would be a bad idea. Early on 1:47-1:48 was feeling good. Then things started to take a turn similar to how they do on the rower. Managed 3:36.9 for a nice PR.


Finished up with Crossover Symmetry Iron Scap and then a 22 minute ROMWOD later.

 

All on the Clock

Shit, my quads are sore! Lazy morning so out in the garage around noon.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (8#)
    • 1:00 Bottom squat hold
  • Power Snatch
    • 4×45#
    • 4×75#
    • 4×95#
    • 4×115#

Weightlifting

E30S 10:00

  • 2 Power Snatches (135#)

All TnG, including the warm-up sets. One of my calluses from Murph was pulling off strips in the second half of this. Glad it didn’t cause any full on rip. Trimmed it before touching the deadlifts.

Midline

7:00 EMOM

  • 8 Weighted GHD Sit-ups (20#)

Set the clock for 6 sets, but felt good so did one more set.

Conditioning

20:00 EMOM

  • 100m Ski Erg
  • 2 Deadlifts (305#)

Warmed up deadlifts with 6×135#, 6×225#, and 6×275#. I put on my new hand grips for the final warm-up set and the first 10 rounds of the workout. Figured it would help to save my hands as well as break in the grips. They were starting to dig in to my fingers too much so I went hand naked in the second 10 minutes.

Completed both movements each minute, which left about 24 seconds of rest. Didn’t wear a belt and my back held up fine because I got set before pulling each set. The inspiration for this came from SkiWOD. 90 damn degrees! 🔥 HOT! 🔥

To D.C.

Legs are tired and my traps are sore to the touch. Out in the garage early afternoon before heading to the airport.

Warm-up

  • Crossover Symmetry Activation
  • Back Squats
    • 10×45#
    • 2x5x155#
  • Shoulder Press (after squat work)
    • 10×45#
    • 2x5x75#

Strength

E3M – 5 Sets

  • 5 Back Squat (53-63-73-78-83%)

My numbers were 195-235-275-295-315# today. Little grind but feeling good after the time away from heavy weights. Bar did not feel so good sitting on my sore traps.

E3M – 5 Sets

  • 5 Shoulder Press (53-63-73-78-83%)

Now these got rough for the final two sets. Glad I had the belt on to help protect from over-extending too much. Weights were 95-115-130-140-150#. Seems like that last set was a PR or a PR match, but I don’t have great records of multi-rep maxes.

Glad to have time to get in my strength work for the week so I don’t fall off what we have programmed at Intuition.

Conditioning

  • 30 GHD Sit-ups
  • 500m Ski Erg
  • 30 GHD Sit-ups
  • 500m Ski Erg
  • 30 GHD Sit-ups

Wanted to do 50-1000-50 but wasn’t confident the Ski Erg would stay on for me, so I adjusted. 30 reps on the GHD at a time was plenty! First set of 30 took exactly 1:00 but the other two rounds were much slower. My splits on the erg were 1:52.6 and 1:53.3. Finished everything in 9:03 and got my sit-ups done for the week. Now I’m of to D.C. for 10 days.

Deads & Dubs

Yep, my shins are still a little sore today. My shoulders are wrecked from about 200 burpees in the last two days, so didn’t feel up for doing “Helen” at Intuition. Worked out in the garage at lunch time.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (8#)
    • 250m Ski Erg
  • 10 Deadlifts (45#)
  • 20 DU
  • 5 Deadlifts (135#)
  • 20 DU
  • 5 Deadlifts (225#)
  • 20 DU

Conditioning

Felt like doing some double unders, so found this from the BTWB Fitness Level workouts in the Heavy category.

3 Rounds

  • 10 Deadlifts (275#)
  • 50 Double Unders

Goal was unbroken deadlifts and there really wasn’t any though of stopping. Those went smooth. Missed at 44 dubs in the first round, unbroken 2nd round, and then heart rate was getting up there, which let to 2 misses in the final round. Finished in 3:31, which was good for a ranking of 95 on BTWB. Definitely one that falls in with my strengths.

Accessory

E3M – 6 Sets

  • 6/6 Landmine Rows (75#)
  • 10 Weighted GHDs (20#)

Conditioning Part 2

  • 500m Ski Erg

Wanted something quick and this fit. Hadn’t really ever done it other than during some intervals for a 1:45. I quickly fell into a 1:34-1:36 / 500m pace and held there. Tried to go faster in the final 200m but couldn’t seem to get that pace to drop. Finished in 1:35.3, which ranked as a 91 on BTWB.

I tend to procrastinate a lot when I workout solo in the garage. I don’t know how people do it all the time. I wouldn’t get anything accomplished if I didn’t go to the gym with other people.