Tag: SkiErg

Pegged

bryan-peg-boardBryan came over to try out the peg board and hit a garage workout. We got up a few times. It’s definitely a lot harder than it looks and you can feel it using all kinds of different muscles. I did warm-up with Crossover Symmetry Activation.

Strength

Back Squat

  • 10×45#
  • 8×135#
  • 6×185#
  • 4×205#
  • 10x3x225#

We did the 225# sets rapid fire, going one after the other with little rest.

Conditioning

4 Rounds each, rest while partner goes

  • 12 Ski Erg calories
  • 10 Power Snatch (95#)

Tried to keep a pretty steady pace on the Ski Erg and was close to 1,200 calories/hour which is what I usually go for on the rower when doing something like 30 calories to start a workout. My goal was to do all of the snatches unbroken. It hurt, but I did it. The rest time was just enough to be able to go hard again. We finished in about 11:10.

I did a whole bunch of peg board pull up sets throughout the day. I would either do a set of 8 or 5/5 with one arm at a higher peg and probably did 4 sets of each.

Stopped at the gym in the evening to do a rowing test that didn’t go very well.

Row 20:00 for distance

I figured I’d be able to keep a 1:55 pace which I did in my recent 5k PR. Nope!

image

Midline

8 Rounds

  • 20s Hollow Rocks
  • 15s Rest

Managed to go the whole way and got 120 reps.

Back Home

Still not the greatest night of sleep, but at least I started to be able to roll over like a normal human being at some point during the night. Looking forward to sleeping in my bed for a few days. Left Long Lake just before 9am this morning. Chilled out once I got home and then out to the garage.

Bench Press

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×135#
  • 5×155#
  • 5×175#
  • 5×195#
  • 5×205#
  • 5×215#
  • 3×225#

The safety straps are hard to set in any decent spot for bench press. At the end I kept hitting them and one side of the bar would sort of rebound off, causing a weird imbalance. So without a spotter I didn’t want to push it and fail or push it to where I’d strain my back.

Front Squat

  • 10×45#
  • 5×95#
  • 10:00 EMOM – 3×135#

Wanted to move under load, especially since my back is starting to feel better. The front squats kept most of the load off the back. Not heavy, but get some blood pumping into the big muscles.

Conditioning

10 Rounds

  • 30s Ski Erg
  • 30s Rest
  • 30s Air Dyne (AD2)
  • 30s Rest

Used the first few rounds to feel out pace and warm up my body a bit more. It was hot in the garage with only the back door cracked open. I picked up the pace as the rounds went on. Didn’t allow myself to bend over during any rest periods. Felt good. I totaled 1,513 meters on the 🎿 Erg and 3.5 kilometers on the AD.

Monday Before Vacation

Finally a better night of sleep. Feel good after yesterday’s workout. Out in the garage just after 7. Warmed up with 500m Ski Erg. Haven’t used that in a long time.

Front Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 6x3x220#

Took 2 minutes rest between every set, so had the sets done and weights all put away in less than 20 minutes total. These light days in the program are really nice. 🙂

Heading to the golf course. Five days of work and then I’m off for 17. Can’t wait for the break.

Squat Day 44

Feeling pretty good this morning post-Murph. HRV confirms it with a 105 reading, up from 98. I had a headache most of the afternoon and night yesterday. I don’t drink much, so maybe it was from the 3 beers. Was in bed early and slept late. Out in the garage around 8:30. Warmed up with 1,000 meters on the Ski Erg (4:57.6).

Coffee Squats

Front Squats

  • 10×45#
  • 4×135#
  • 4×205#
  • 4×235#
  • 4×265#
  • 4×285#
  • 4×300# (PR)

Last two reps were not pretty, but I’ll take it. I’ve seen much worse.

Went for a run in the afternoon. Same route as Friday (other than crossing roads in different places), but was about 1:15 faster. 2.70 miles in 25:54 with an average heart rate of 143. Trying to get my steps/minute up to the recommended 180 too. Went up 1 from 164 to 165, though that’s not right because if you look at the chart below I was never below 165 after the very beginning. Today felt more like a pace I should run at for my aerobic zone; it was harder, but I wasn’t dying and actually didn’t slow down like the last run. Kind of odd because I felt like I was running into the wind almost every direction I went.

 

Two Eight Zero

My low back is still really tight. Otherwise seem to feel pretty good. Out in the garage around 8. Warmed up with 700m Ski Erg (3:29.8).

Coffee Squats

Back Squats

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 20×280# (PR)

Squat day #39. That’s a 5# PR for Super Squats! Once again, the body lies. Bar was on my back for a total of about 1:55 from unrack to rack.

Might call it a day there, possibly run or drag the sled tonight.

Passing Train

Not a great night of sleep. Probably why HRV dropped into the warning zone today, unless that run really drained me yesterday, which I doubt since it was so slow. Makes 12 days in a row of 100+ though, so not quite sure why it’s in the orange zone. Out in the garage by 7:30. Warmed up with 600m Ski Erg (2:41).

Coffee Squats

Pause Back Squats (1s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 5×255#
  • 5×275#
  • 5×295#

I put the belt on for 275 and 295. Had to grind out some reps on those last two sets but feeling strong.

Conditioning

10-15-20-15-10

  • GHD Sit-ups (to parallel)
  • Ski Erg (cals)

As soon as I dropped back on the first rep I knew I was not touching the ground today. My abs are still pretty fucking sore. Finished in 7:23. Tried to keep a pace of 1,000+ cal/hr on the erg.

Accessory

5 Sets

  • 12 JM Press (45-55-55-65-65#)
  • 12 Incline DB Bench Press (60°, 40-45-50-50-50#)

Swapped the order today. It made that last set of bench almost hit failure, but the JM presses felt better that way. Maybe I’ll alternate every 2 weeks. Had to get in this work today instead of the normal Sunday morning routine because I’ll be coming back from Cleveland in the morning.

Hold For Ten

Feeling pretty good this morning. Always a little stiff in the mornings, but I’ve come to accept that as normal now. Seven days in a row with my HRV being 101+ and all green. In the garage at 7:30. Warmed up with 3:00 Air Dyne (1.37km).

Coffee Squats

Pause Front Squats (10s in the hole)

  • 10×45#
  • 3×135#
  • 3×185#
  • 2×225#
  • 1×245#
  • 1×255#
  • 1×265#
  • 1×275#

Start of week 5, day 29. First time trying a 10 second pause. Holy shit! That’s the heaviest I’ve done for any type of pause front squat. If you can get out of the hole after a long pause, you can stand up your clean.

Lunge University

12:00 AMRAP

  • Weighted Walking Lunges (20# vest)

Did about 240 steps. Kind of lost count, but was able to calculate from steps/min rate, steps per lap (around gym), and number of extra steps over a full lap.

Wanted to move in the late afternoon and here’s the beauty of tracking HRV; since my HRV was up at 106, I could afford to get in a little more work on what would normally be my rest day.

Conditioning

Ski Erg

  • 500m @ 75% of 500m PR
  • 3:00 Rest
  • 2,000m @ 100%

Came out to a 2:20 pace for the 500m. Finished in 2:18.9. I’d never really done a 2k for time on the ski machine. My best split was while going for 3,000 meters if that tells you anything. I started out with a 2:00/500m pace and figured I’d evaluate after 500m. Still felt right at 1,000m, but then with 500 left I knew I could pick it up a bit. Finishing time was 7:53.4 for a 26.2 second PR.

  

Quad Sets

I’ve switched up my mobility work the last few days. I think all of the squatting and lunging is doing a lot for my legs and back on its own. After doing the same stretches for a month it’s time for change. I’ve been following Kelly Starrett’s 14-Day Mobility Challenge | 7 Green Lights (linked to day 1). After the 14 days are up, I’ll probably choose an area to focus on for a few weeks, using some of the stuff learned from the videos. Shoulders will probably be where I head.

Slow moving this morning. Didn’t get out to the garage until about 8:30. Warmed up with 1,000 meters on the Ski Erg (4:44.2).

Coffee Squats

I actually finished my coffee before heading out, but close enough.

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 185#

My back was tight and there was fatigue in my legs. Definitely think I’m feeling those pause squats from yesterday and the work done in the metcon. With back squat volume coming with Super Sunday it was time to adjust my plan for the morning. I always superset the upper body work I’ve been doing on Sundays, so today I turned it into a quad set!

IMG_59025 Sets

  • 2 Front Squats (225#)
  • 5 Back Squats (225#)
  • 12 Incline DB Bench Press (45°, 40-45-45-50-50#)
  • 12 JM Press (45-55-55-65-65#)

That worked up a hell of a sweat. Might be interesting to alternate between legs and upper body in a quad set like that. Did not wear a belt at all.

Today was the first time since I’ve been squatting every day I felt I should scale back the plan. Seems like a good way to close out day 28. Well, not really with squats for the day, with more coming in the afternoon.

Nobody showed up today! Not a single person, other than Alex, but he was weightlifting.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row (4:09.5)
  • Bottom Squat Hold
  • 10 Snatch Press (20kg)

Gymnastics & Weightlifting

24:00 EMOM (alt)

  • 3 MU
  • 1 Snatch

That was a really fun EMOM. Didn’t feel in danger of missing any of the muscle-ups. I started with 40 kilos and went up 5 kg every round through. All makes through 90 and then missed the final rep at 95. I had it too, just a little forward and I was able to hold it there for a second, trying to pull it back. Pretty excited about that and ready to test our a max when I’m fresh. I did take some extra time, threw another kilogram on the bar and made 2 PR attempts. Got them overhead no problem, but just didn’t have enough left in my shoulders.

Conditioning

6 Rounds

  • 4x Shuttle Run (40′)
  • 10 Back Squats (135#, no rack)

Sucked even worse than I was expecting. My legs didn’t want to move when I took off running after a few rounds. All sets unbroken and really busted ass in the final round to make sure I got under 6 minutes. Took me 5:53.

I jumped on the Air Dyne for 10:00 just to move after that and in hopes that it’ll help me not get sore. Went 3.02 miles.

Midline

4 Sets

  • 5 Strict T2B
  • 3/3 Turkish Get-ups (44#)

Really took my time today and didn’t leave until after 2. Did Crossover Symmetry Recovery to finish off.

Closing in on a Power 200

My HRV recovered back up to 109 this morning and my resting heart rate was down 10 beats to 43. When the HRV was in the orange on Thursday morning, I should have probably held back a little in the workout that day. Active recovery to the rescue! I was up earlier than normal so chilled with my coffee before hitting the garage. Warmed up with 3 minutes on the Ski Erg (616 meters).

Coffee Squats

Pause Back Squats (5s in the hole)

  • 10×45#
  • 5×135#
  • 5×155#
  • 3×175#
  • 3×195#
  • 3×215#
  • 3×235#
  • 3×255#

I only planned on hitting 235#, but it was feeling so good I had to go another set. I first put 245# on the bar, but bumped changed my mind before going and was glad I did. Felt good!

Then to CFi for the 10am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • 5 Hang Muscle Snatch (45#)
  • 5 Snatch Press (45#)

Power Snatch

  • 3×95#
  • 3×115#
  • 3×135#
  • 2×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • 1×195# (PR)

Knew I wanted to go for that PR today when I saw snatch work on the board. Felt solid.

Conditioning

14 Rounds (Partner)

  • 12 Burpees
  • 12 Air Squats
  • 12 Pull-ups

Killed it with Bryan by going 6-6-12-6-6 every round. We picked up the pace in the last 2 rounds to finish at 13:51. Great workout and was nice to be able to knock out quick air squats.

Midline

2x with a partner (20#)

  • 10 Chest MB Passes
  • 10 OH MB Passes
  • 10/10 Side MB Passes
  • 10 Up MB Passes

Before heading home I did Crossover Symmetry Iron Scap for those shoulders.

In the Red

I’ve been checking my HRV almost every morning with ithlete for over 3 weeks. This is the first day I’ve had a red number and the first day my resting heart rate has been above 48; it was 53 this morning.

Today was already planned as a recovery day. My low back was feeling a little tight the rest of the day yesterday after pulling the deadlifts. Don’t really notice it this morning.

Warmed up with an easy 1,000m on the Ski Erg (4:57.5).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×165#
  • 3×195#
  • 3×215#
  • 3×235#
  • 3×255#

Day 12 at the squat rack is in the books. Felt really solid. It’s hard not to keep adding weight and push it, but I’m going to keep it slow. No need to rush things and get hurt again.

Before lunch, I took the sled for a walk. Loaded 90# on for a 115# total and went 1.35 miles in 27:50. The pavement wasn’t nearly as bad as I remember it being last year or maybe I’m just that much fitter. It did start to hurt around 3/4 of a mile. Never stopped though.