Decent day. Not much to say, really—press moved well, though I was fatigued by the end. Made some progress on the chin-ups: first set of 10 was smooth, probably had 2 left in the tank there. Pull-ups following suffered, but that’s typical. Rows remain tough, also typical. But, yeah, a good day.
Still have burpees, more swings, and BPAs to get in later today.
Monday - 16 August 2021 Workout: Extra conditioning, 1140-1205 (25 minutes)
100 1-pump burpees + 20-kg KB swings - 20-18-16-14-12-20; X-second rest after each set of X burpees + swings
BPA - red - 3x(10 high + 10 mid + 10 low)
Nice little rep scheme on those burpees + swings: just when you think it’s starting to get really easy, the last set sneaks up on you. Would like to try something similar from a higher initial count. HR in low 170s by the end, in any case. Oh, and I rested about 90 seconds between sets of BPAs.
Feel like I have more in me today, but I’ll save that for squats tomorrow.
“Save it for tomorrow,” said he. Hah! If only it worked that way…
Doesn’t seem to matter the weight, this workout is just plain hard on me. But I got it done, and done with time to spare, so that’s a win. Squats moved pretty well overall, HLR sets were better balanced, got all the dips in each set, and improved my pull-up/chin-up numbers over last Tuesday—all of that helps to make it a win, too. Not a bad day, I guess.
Sled push and BPAs later, but first—yep! you guessed it—time for more food.
Weighted vest walk - 20 kg - 14 minutes (to park)
Easy run - 9 laps, about 1750m - 9:29
Weighted vest walk - 20 kg - 15 minutes (from park)
Seated CR - mtor - 170x12, 190x12 | 210x12 + isofail: 16s
Jump rope tabata - 16x20/10 - 1 round
Fasted.
It’s pouring down rain, tropical storm remnants or something. Anyway, I’m now soaking wet, but I got the work in and luckily I’m done with outside stuff—predicted to last all day, and based on the radar, looks like they’re right for once.
As usual, extra conditioning stuff to follow later.
Wednesday - 18 August 2021 Workout: Extra conditioning, 1035-1120 (45 minutes)
Basic B*tch Booty Blaster WOD - AMRAP, 15 minutes
a) 20 frog pumps
b) 20 single-leg glute bridges (10 per leg)
c) 20 air squats
d) 20 lunges (10 per leg)
5 full rounds + 52 reps (finished last 28 reps in an additional 0:50)
100 1-pump burpees + 20-kg KB swings - 4x25; 25-second rest after each set of 25 burpees + swings
BPA - red - 3x(10 high + 10 mid + 10 low)
Really liking the burpee + swing combo—I’m every bit as soaked as I was coming in from the rain earlier. HR in the 170s for most of that work. Rest of it was good, too. Liking that WOD after squat day, and BPAs felt good. 90-second rest between those BPA sets today.
I’m really liking this 5/3/1 programming right now—feel like I’m firing on all cylinders, so I’m just gonna drive this train as long and hard as possible!
Wiped out. And my legs are tired. I noticed that last night when I took the dog for a walk; not significantly better this morning, even with decent sleep last night. Anyway, assistance was tough today but I continue to progress my chin-ups/pull-ups, so that’s good. Bench moved really fast today—just wish my squat felt as good (same numbers currently, hah!). Oh, and I swapped out BPAs for more face pulls because I’m doing extra BPAs everyday, so no reason to double-up on those today.
Thursday - 19 August 2021 Workout: Extra conditioning, 1245-1320 (35 minutes)
39 20-kg KB swings
Nish WOD - for time: 13:22
61 1-pump burpees + 20-kg KB swings - 25-25-11; 25-second rest after each set of 25 burpees + swings
BPA - red - 3x(10 high + 10 mid + 10 low)
Weird rep scheme for burpees + swings today, but Nish includes a 39-burpee buy-in, so with the preceding swings and follow-up combo, I got my 100 of each in for the day. Decent time on Nish, particularly because I was still feeling tired—they were quality reps, too. That said, I’m very glad to be done for today.
Deads tomorrow, so rest of day is eating and recovering.
Man, the level of effort for these 5s workouts this week has me worried—I must not be eating enough given all of the extra conditioning now. Gonna have to fix that to make it through next week’s lifts…
Everything moved well and I continue to improve the pull-up/chin-up numbers. Took a bit to find the groove on ab wheel again, but I did. Nothing else noteworthy today.
Sled push and BPAs later—after a 2-hour zoom meeting, in fact. That’ll either make the sled workout amazing or horrible… Definitely no middle-of-the-road after sitting for so long. I’m going to go ahead and decide now that it’ll make the sled feel great.
Fasted. Ate a lot yesterday, slept alright, and woke up feeling better than yesterday. Today’s schedule demands early workouts, so started this one an hour after waking. The vest felt very heavy today, even if my legs felt fresh.
Getting anything in this evening has a snowball’s chance in hell, so I’m planning to squeeze in Ellen, burpees + swings, and BPAs before I evaporate for the day at noon.
Swings made a nice warm-up, then improved my Ellen time by 52 seconds (if I’ve done the math correctly). Pretty sure HR was hammering in mid-170s throughout—definitely by the end. It’s also kind of funny to me that 20 burpees at the start of each round became recovery. Really sucking wind afterwards, tried to walk it off, couldn’t stay upright. Took 3 minutes to let HR recover to 120s, then into a single round of burpees + swings to bring daily total to 100 of each. Think I took about 30 seconds between burpees and swings to chalk my hands so I didn’t lose the KB—couldn’t really see straight, I don’t know. BPAs and done.
Oh, and I filled up another paper logbook today; time to start a new one. Doesn’t really mean anything, but it somehow feels momentous. So there you go.
A decent week, because I made progress on pull-up/chin-up numbers, improved my Ellen WOD time, and tried a few new things (Fran and burpees + swings). A worrisome week because weights were lighter and every workout left me feeling totally exhausted.
Will need to dig deep to power through the heavier weights I’m facing in Cycle 2, Week 3 to wrap up the Prep & Fat Loss Training template. After that, I’m going to hit up a 7th Week Protocol (probably a deload) and then run an anchor cycle.
Hit all my goals for the week, except maybe eating clean: last Sunday brought a family trip to the grocery store to pick individual desserts (which was fun and totally strange) and then way too much cake yesterday evening at my parents’ 50th wedding anniversary party.
Goals for this week remain the same:
Complete all 4 lifting workouts within 45 minutes
Continue extra conditioning and direct calf work
Hit at least 100 burpees and 100 swings on conditioning days
Eat clean
Kids head back to school on Wednesday, so the schedule will start to look different. I expect it’ll take us a few days—maybe even into next week—to find a new groove.
Weighted vest walk - 20 kg - 35 minutes
Seated CR - mtor - 170x12, 190x12 | 210x12 + isofail: 18s
Jump rope tabata - 16x20/10 - 1 round
Fasted. (Or still full of cake?) Nothing else of note. Going to try Fran again later, 65 lbs this time. Burpees + swings and BPAs as well. Should probably cut the grass too.
Sunday - 22 August 2021 Workout: Extra conditioning, 1050-1130 (40 minutes)
Fran WOD - for time: 8:37
21-15-9
a) Thruster - 65 lbs
b) Pull-up
100 1-pump burpees + 20-kg KB swings - 20-18-16-14-12-20; X-second rest after each set of X burpees + swings
BPA - red - 3x(10 high + 10 mid + 10 low)
Okay, 65 lbs is a weight I can handle. Made it under the time limit, too. Thrusters went 15+6, 15, 9 and pull-ups went 7+7+(3+2+2), 5+5+5, 3+3+3. Varied grips over each mini-set of pull-ups. Will need to work into 95 lbs for those thrusters over time. Burpees + swings and BPAs—what can I say? They’re done.
Not a bad day, even if I’m now spent. Press went really well, happy with that.
Pull-ups/chin-ups and rows kicked my butt, nothing new there. Nothing else noteworthy, except maybe for this pump—it’s pretty wicked today.
