AR Chins - Aug 31

...a full day off yesterday, but a late night and really wrung out today.

6 rounds of max rep chins (8-3's) in .30 on 1.15

Commuted a bit on the MTB and, a NEPA walk first thing today to drop the car off at the shop.

7.5 hours - 000/0730. 48 hours. 8 minutes total, PE: 5.

Hinge 4's - Aug 29

AM
Death by Power clean - loose timer, more like a ladder to 10 @ 115#
17 mins.

4 rounds, in .30 on 1.15
KB swings w/ 2 pood - 10's-12's
Pull ups (8's)
-- no rest
4 rounds, same timer
Deadlifts x7 @ 170#
16 mins.

PM
Sweating in my damned car as it breaks down in the nasty heat.

10 - 1.5 hours - 2100/0700. 24 hours. 33 minutes total, PE: 7.

Bike to Ca PushPull - Aug 28

AM
To and back Hageman Anytime on the Ridley.
17.6 mi, 69 mins.

Buy in
Death by Chins, 10 rounds
10 mins.

Bench, in .30 on 1.30
Close grip x10 @135/185/205/x7 @ 205/wide gripx5 @ 205/close gripx8 @ 185
10 mins.

Circuit
3 rounds, in .30 on 1.15
Underbar horz pulls x10
Bar dips x10-11 with 35# assist//no assist
Cable neutral face pulls x10 @ 80/70//
12 mins.

Rotator cuff work - 2 sets
4 mins.

Bench felt good, then just faded. Took it easy on the dips - just waking up the elbows.
36 mins.

PM
Light stretching.

8 hours - 2300/0700. 24 hours. 36 minutes total, PE: 8.

Wl - Aug 27

AM
Felt like doing a lot more today, but trying to keep myself in check. Keeping the weights at 85%, the reps textbook, and on squat, a couple in the tank.

Buy in:
3 rounds, one min RI between rounds
hyperflexions x15/16/17
FtB x10-8
Overhead squat x10 @ 45/65//
11 mins.

Antagonists
3x12
Extensions @ 160/175/190
Hamstring curl @ 110+5
one min RI between rounds
5 mins.

Main set:
Squat x8 in .30 on 1.30
@ 135/185/205///
8 mins.

Cash Out
3 rounds, 30 secs RI between exercises
Seated calf x17 @ 55
Squat x8 @205
8 mins.

PM
Stretching, during the 1997 version of Bruce Willis and Richard Gere's Jackal.

7 + 1.5 hours - 000/0700. 24 hours. 34 minutes total, PE: 8.

M Bike AT + PushPull - Aug 26

AM
AT up Panorama on the Ridley. Still dialing in the fit, stopped to raise the handlebars a good inch.
12.5 mi, 48 mins, 15.6 ave.

PM
6 rounds in .30 on 1.15
max reps Press @ 95#
8 mins

5 rounds, loose timer
max reps Chins
curl @ 70
12 mins.

7.5 - 1 + 1.5 hours - 2230/0700. 24 hours. 68 minutes total, PE: 8.

Off, sorta + Hinge - Aug 25

Was taking the day off, but got antsy.

AM
250 single KB swings w/ 30# (125 each)

PM
... a few Black IPAs at Sequoia Brewing and some rudimentary stretching.

8.5 - 2 hours - 2230/0800. 24 hours. 10 minutes total, PE: 6.

B2Ca - Aug 24

AM
Round trip Bike to Hageman Anytime on the Ridley.
17 mi, 64 mins - 34 there, better back.

Buy in: Bench
135 x10, 185 x10, 205 x8/x7/x5, 185 x7, 135 x10
205 felt heavy today. Oh how the mighty have fallen.
7 mins.

Main set
4 rounds, in .30 on 1.15
chins x maxreps (10's-4)
Recline DB presses @ 55's x10
Underbar Horz pulls x10
Horz pulls felt easier than ever today. There's hope.
16 mins.

Cash out, same timer
3x Triangle pull down x10 @80/70//
2x Curl @25
7 mins.

PM
Stretching and Poses.

9 hours - 2130/0630. 24 hours. 95 minutes total, PE: 8.

M Bike Tempo - Just One More Mile - Aug 23

Almost-to-Enos on the Sequoiasaur. After squatting yesterday, there wasn't much oomph at all in the cans. Told myself "Just one more mile" at the 7 mi sign, and, sure enough, turned around at the 6 mi marker.
21.9 mi, 83 mins. 15.8 mph ave.

8 hours - 2200/0700. 24 hours. 83 minutes total, PE: 8. 225.

Wl - Aug 22

4 rounds, in .30 on 1.15
Extensions x12 @ 160/175/190/205
Hamstring curl x12 @ 110
Seated Calf x17 @45's
16 mins.

5 rounds in .30 on 1.30
Squat x8 @bar/135/185///
6 mins.

8 hours - 2300/0700. 24 hours. 22 minutes total, PE: 8.

MTB Hills + Ca - Aug 21

AM
MTB 1 repeat on Alfred Harrell. Spun most everything, working on breathing and staying smooth. Kept the forks uncorked and rode soft the whole way.
14 miles, 65 mins.

PM
3 rounds, in .30 on 1.15
Rotator cuff work
FtB (8's)
Hyperflexions w/ 8# ball 15's
Deadhang chins 8/7/6/6
15 mins.

5 rounds, same timer
Recline DB presses x10 @ 60's
Underbar Horz pulls x10-8's

... one try at bar dips, left shoulder and elbow weren't cooperative.
14 mins.

Some stretching to end the day.

7 hours - 2330/0630. 24 hours. 95 minutes total, PE: 7.

Movement - Aug 20

AM
Death by Cleans @ 95#
8.6 rounds. It wasn't the weight, it was the gas tank.
10 mins.

3 rounds in .30 on 1.15
FtB (8's)
KB swings w/ 2 pood (12's)
7 mins.

PM
Stretching.

9 - 1 hours - 2130/0630. 24 hours. 17 minutes total, PE: 9.

Pull - Aug 19

AM
...rounds in .30 on 1.15
4xmax reps (7's) deadhang chins
then
4xmax reps ring rows (10-8's)
10 mins

8 hours - 2230/0630. 24 hours. 10 minutes total, PE: 6.

Cl Circuits - Agu 18

In a hurry today. Should have broken this all up into smaller couplets/triplets, but it's a volume thing - once I got going, I just wanted to add everything in.

4 rounds in .30 on 1.15
10x Overhead squat @ 65#
17x hyperflexions
11x extensions @ 160/175/190/205
10-8 FtB
11x hamstring curl @ 110/125///
25 mins.

3 rounds, same timer
10x Overhead squat @ 65#
17x Seated calf @ 45's
Rotator cuff cable work @20# (2 rounds)
10 mins.

8 hours - 2230/0630. 48 hours. 36 minutes total, PE: 8.

CA PullPush - Aug 16

Meant to catch up on Squat day, but here is the Bucks by Gina group doing their bosu ball brainlessness. Shifted on the fly to what was open, which is to say, the pull up bar and dipping station. I'm seriously done with even this version of Globo.

4 rounds, on .30 in 1.1.5
17 hyperflexions
max rep deadhang chins (7's)
11 mins.

5 rounds, same timer, assist at 0/10#/35#///
bar dips (12's)
Neutral grip pulls (10's)
12 mins.

4x6 power cleans @ 115#
5 mins.

Back is really tight from moving and cutting wood for the breakfast nook I'm building (note the day off yesterday). So the power cleans hurt at the bottom.

5 hours - 2330/0430. 48 hours. 29 minutes total, PE: 8.

Squats n' STR - Aug 14

After two AR days, still felt flat.

AM
in .30 on 1.15
4x max reps assisted pistols
4x10 Squat w/ cable resistance

PM
Stretching.

8 bad hours - 2330/0730. 48 hours. 10 minutes total, PE: 8.

Surrey + Chelsea - Aug 11

AM Pedalmashing a four-wheeled surrey with Kdawg around Ventura. 30 mins-ish.   PM 20 mins of Chelsea on the Carp bar. Still love that thing, although it ate up my hands this day. 10 rounds before failing one, failed after 3 more, then after 4. 17 rounds out of twenty, s'ok with me. Wanted to do more pulls, but after two tabata rounds, I ripped my callouses under both ring fingers. That's all folks. 21 mins.   8 hours - 2300/0730. 12 hours. 52 minutes total, PE: 9+.

Hinge + Ca - Aug 10

AM
Deadlift in .30 on 1.30
10x 150//170//190//5x 230
10 mins.

4 rounds in 30. on 1.15
KB swings x12 @ 1.5 pood
FtB x10-8
10 mins.

PM
6 rounds in .30 on 1.15
Cable chin pull downs x11 @ladder 100-160
Recline DB presses x10 @ 50's (hotel max)
...one more chin.
17 mins.

I'm a big monkey. More frequency is better.

8 hours, 2230-0630. 37 mins total, PE: 7.

M Bike RMR - Aug 9

Round Mt CW trying to hang with Dew today. Felt flat early, hollow-legged. Spun up the climb at about 90% effort. Dropped my chain before the last hump, but even with that, did the northside climb 17 secs faster than last attempt two weeks ago. Progress.
40 mi, 169 mins.

7 hours, 2300-0600. 169 mins total, PE: 8.

Ca PullPush Pyramid - Aug 8

AM
5 rounds in .30 on 1.15
Pulls

4 rounds, same timer
Ring dips x10
Ring rows x10

3 rounds, same timer
Ring push up x10-12
Bent over rows x6-8 @ 150
24 mins.

16 tabata rounds of bag work.
8 mins.

PM
Simple stretching.

8 hours, 2330-0730. 33 mins total, PE: 8.

MTB Hills - Aug 7

AM
MTB up AH hill, two repeats. Felt wonky coming out of the gate, but the second repeat was stronger than the first.
17 mi, 79 mins.

PM
Stretching.

8 + 1 hours, 2330-0730. 79 mins total, PE: 8.

Cl + Ellipse - Aug 6

AM
4 rounds, one min RI:
hyperflexions x16
extensions x10 @ 145/160/175/190
hamstring curl x10 @ 110
FtB x10
14 mins.

Squat
3x10 Overhead @ bar/65/85
5x10 in .30 on 1.30 @ 185
10 mins.

PM
45 mins on the LifeFitness elliptical, level 10. HR hovering around 114.

6 + 1.5 hours, 2330-0530. 70 mins total, PE: 8.

Pull - Aug 5

AM
Pull 13 rounds max reps in .30 on 1.15
4 chins (6-3)
4 pull (8-4)
4 Ring row (10-7)
1 face pull
17 mins.

PM
3 and 3, Ab wheel rollouts and Power wheel pikes.
Stretching.

9 hours, 2330-0830. 27 mins total, PE: 6.

Hinge - Aug 4

5 rounds in .30 on 1.15
Deadlift x10 @ 170
KtB x10
KB swings x12
and
3 rounds KB left/right/double
22 mins.

Tabata bag work
punching, mostly.
28 rounds.

9 + 2 hours, 2330-0830. 36 mins total, PE: 8. Deliberately refusing to weigh in or log calories for a bit.

Bike + Ca - Aug 3

AM
Bike to Hageman for Ca day, 32 there, 34 back.
17 mi.

Ca
6 rounds in .30 on 1.15 (mixed because the place was full of yo-yo's doing the Body by Gina timewaste)
DB recline x10 @ 50's (all 6)
chins x10 with 40# assist (2) - horz pulls x10 (4)
and
chins x10-8 with 40/55/70 assist
18 mins.

8.5 hours, 2330-0800. 80 mins total, PE: 7.

Cl - Aug 2

AM
CL
3 rounds, 1 min RI
Extensions x11 @ 145/160/175
Prone curl x10 @ 110
Hyperflexions x15
KtB x10

Squat x7/8/9/10/11 @ 135/185/205/205/185
1.30 RI

PM
Decent stretching while viewing Gerard Butler as a Christian I can identify with in Machine Gun Preacher.

9.5 hours, 2230-0730. 25 mins total, PE: 8.

M Bike - Aug 1

AM
Enos tempo on the dinosaur with panniers.
31 mi, 113 mins.

PM
Built the crossfit bar rack during the hottest part of the day, then went swimming.
Stretching at night.

MTB + PullPush - July 31

AM
One Alfred Harrell repeat on the MTB. Out/back via bike path. Next time two rpts.
14.5 mi, 62 mins.

PM
6x max rep chins (5's)
1 min RI

4 rounds in .30 on 1.15
Ring row x10
Ring dip x10
16 mins.