5/6
2 Full Rounds:
30 Sec Assault @ 85+%
30 Sec Easy Spin
x3
into:
30 Sec Row @ 85%
30 Sec Easy Spin
x3
+
5 rounds for time
1000m AB
500m row
17:54 – I had a hard time getting the rower under 1:48 on not feel like grinding work, I was hovering around 1:48-1:51 – and any time I tried to get that under it felt like a grind. Not like an effort of shifting from 85-95% just didn’t feel smooth. Bike cadence stayed around 68-70 which is upper 300 wattage if i remember. The bike felt smooth today, but not the rower. And that was consistent in the warm up as well. I even tried different rowers but they both felt very similar.
5/7
For time
40-30-20-10
Row cals
GHD situps
HR pushups
19:03 – row felt better than yesterday – just took it nice and easy with GHD…..i was saying jokes in my head about a conversation between you and i, a couple weeks ago i started slow dripping ghd into my warm up, over the past 8 months i have done zero ghd sit ups, 3-4 weeks ago i told you they felt great in a no intensity setting and you replied with the proverbial joke “hold my beer”….so i’m super happy with this. This was some very very minor discomfort on the beginning of the set of 40, like a 1 or a 2 out of 10 which is such great news so happy to say we are good to go.
(rest 10 min)
For time
40-30-20-10
Bike cals
Wallballs
Russian swings @ 24kg
15:45 – If you were ever to put this workout or this combo back in the rotation, (my goal is/would be) i want to be able to do this piece with unbroken WB and Swing and keep the same effort on the bike. I broke strategically on both the WB and swings to try and keep my bike effort higher. At this point of typing i do not remember my bike average but i’m pretty sure i tried to keep it around 330 wattage give or take
5/8 – OFF
5/9
A – Mid thigh hang power clean – 2 reps every 45 sec x 10, build from last week
165×5 – 175×5
B – Push press – 6 sets of 6 with 2 sec hold overhead each rep, rest 2 min, moderate loading
165 x 4, dropped to 155 on the last 2 sets as i felt speed was slowing down, and wanted to keep speed and high quality stability overhead
C – 1-arm DB push press x 8 TNG reps with 1 sec hold at lockout each rep, rest 30 sec bt arms, 90 sec after both x 4 sets
60 across and only did 3 sets as my time was flying by and wanted to prioritize the bike efforts and getting in all 8 sets there.
D – AMRAP 55 sec strict pullups, rest 65 sec x 3, rest 4 min x 2 sets (6 x 55 sec rounds)
21-14-14 ____(16-14-12) – due to fear of time, cut rest time between the 2 sets to 3
+
Echo 34 cals @ 90% effort, (goal finish times of just under 2 min, dont try to go extra hard on these, make the finishes consistent and sustainable, should feel grindy but doable)
rest walk 2 min x 8 sets (take a bigger break at halfway)
1:52-1:50-1:52-1:53-1:51-1:53-1:55-1:59 – felt like much more of a grind to hit these numbers today then the 30 cals of last week
As a note, as my schedule has gotten super busy, i want to make sure I always eat a good breakfast. So this am I tried a breakfast that took much less time to prepare then my normal pale-esque eggs and sausage breakfast. It was more dairy based, i have no noticeable (or ever had) gut irritation to dairy, but wondering if it had any effect on some of my perceived RPEs. It will be something to keep an eye on, and some days i would rather have to grind through these sessions than not have any fuel or really shitty processed fuel (but i guess i could play around with that too)
5/10
90 cal bike, progressive intensity, first 30-40 very easy pace then ramp into it steadily as you go
done
+
Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head on ground. rest as needed x 4 sets
done
+
Positional breathing from quadruped position (hands below shoulders, knees below hips – https://www.youtube.com/watch?v=rA_xFsWUPPU ). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 5 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 4 sets
done
+
Piked HS walk 180 degrees + 10 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 4 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw )
Done – and still make me dizzy sometimes
+
Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )
KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 4 sets
Went half kneeling on banded external to OH – just felt that kept me more honest and gluing my ribs down
+
For time
20-18-16-14-12-10-8-6-4-2 wallballs @ 30lbs
10-9-8-7-6-5-4-3-2-1 Ski erg cals
9:31 – resetting the rower was the biggest frustration here, and holy shit this was a nasty deep lung burn. I did not anticipate that type of burn. The other hard part about the ski not just resetting was getting that first calorie, each time you really dig in and get several strokes and you look at the screen and you don’t have a calorie yet and especially when there are so few. Wall ball unbroken, not sure how much this cost for effort on ski but was a good mental victory after the recent amount of wall ball volume and having to break them. This got really uncomfortable around the round of 7 or 6 ski cals, just short turn around time and knowing you have to keep pushing.