20 Minute AMRAP
10 Pull-ups
10 Push-ups
10 Squats
10 Leg Raises
10 DB Snatches, 40 lb
7 Rounds +10 Pull-ups, 236 Cals, 142 BPM
Comments: Slept like crap in this hotel last night. The PTAC unit won’t run the fan continuously in combination with the heat/cool so I got to hear everyone arriving home from the bars up until a little after midnight. I finally just turned the fan on and put a towel over the unit to keep the cold air from blowing on me. Fell asleep around 1:00AM. Woke up at 6:30AM and put this metcon together. This is an older hotel so the pull-up bar fits in the door. Grabbed that dumbbell out of the truck and threw that into the mix. Good stuff… I watched the sun come up over the ocean during this one. It wasn’t much but got the blood flowing before a long day in class.
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
10 DB Rows Each Arm, 40 lb
5 DB Strict Press Each Arm, 40 lb
10 Goblet Squats, 40 lb
8 Rounds +1 Round of Cindy
247 Cals, 145 BPM
Comments: Punching the clock again this morning. Another beautiful sunrise over the ocean during this one. Alright, one more day of classes and then driving home this evening.
Yesterday’s Cals: Mexican food, ice cream, more Mexican food and some beers…
Gym – Whole Body
Assault Bike
10:00, 120 Cals, 143 BPM
Box Squat
12x115
12x135
12x155
Bench
12x115
12x135
12x155
SS
Leg Raises
3x12
HS IL High Row
12x70 PS
12x90
12x105
Flat DB Bench
12x65’s
10x70’s
6x80’s
SS
DB Rows
12x65’s
10x70’s
6x80’s
SS
Flutter Kicks, 4-Ct.
3x5
Pendulum Squat
3(8x180)
SS
Pendulum 3-Way Row
20x90 PS
15x115
10x135
LF Leg Extension
3(10x130)
SS
Dips
18
16
12
LF Leg Curl
3(10x130)
SS
Pec Deck
3(10x150)
73:00, 615 Cals, 117 BPM
Sauna
15:00
Comments: That was a lot more work than I thought it was. LOL My wife is having Moes (sp?) surgery this morning so I dropped the kids off at school and then went to the gym. I have to go out of town again on Thursday so I am going to do two whole body sessions and the Peloton tomorrow. I’ve noticed my conditioning is really taking a hit with being out of town two days per week. Definitely had to hold onto the bar for a few seconds after those squat sets. Gotta prioritize conditioning… Either way, good session. Plenty of solid work. Ended up raw dogging the sauna for 15 minutes at the end. Ha ha…
Thanks Shane. She just got home from her surgery. Pretty nasty scar on her face and I’m sure it is going to be painful for a little while. Hopefully it heals up quickly and isn’t too noticeable.
Comments: Only got 5 hours of sleep last night but still got after it this morning. Now that I look back, I was only 1-2 kj from a PR on that ride, but honestly couldn’t have cared less about it. I rode a zone ahead on the entire ride and nowadays, even on an easier ride like that it will still get me into that PR range. Finished with a little extra. Felt good to get the blood flowing.
Thanks man. I really appreciate it. I think I read somewhere that “good cyclists” ride around a 25 mph pace. While that seems unfathomable, I would still like to see if I can creep up on that pace. LOL
I am just glad you are really getting some great use out of the Peloton and it has challenged you along the way as well. It really is a kick ass piece of cardio equipment.
Metcon
3 Total Rounds of the Following:
3 Rounds of Cindy
20-Calorie Ski ERG
14:40, 187 Cals, 149 BPM
Hex Deads
12x135
12x165
12x185
SS
Overhead Press
12x65
12x75
12x85
SS
Pull-ups
10
12
14
LF Low Row
3(10x120)
SS
LF Shoulder Press
3(10x55)
Mag Pull-Downs
3(10x120)
SS
Bar Tricep Extensions
3(10x57.5)
Nautilus Glute Drive
3(10x140)
SS
Back Extensions
3x10
Arsenal Shoulder Press
3(10x25 PS)
50:00, 541 Cals, 135 BPM
Sauna
15:00
Comments: Good session this morning. I was dragging going into it but by about the halfway point was feeling pretty good. Did more high rep work on strength. Was happy to get to superset Deads/OHP/Pull-ups. Plenty of solid accessory work and finished up raw-dogging the sauna. LOL It’s funny, I read a bunch of the health benefits of doing the sauna yesterday but already forgot what they were. I guess it doesn’t improve your short term memory…
Thanks Shane. That was pretty much half of Murph before the workout so that was a gasser. LOL Yeah, a lot of the sauna benefits seemed to be similar to the benefits of cardio or exercise in general. I guess because it speeds up your heart rate. So I’m not sure if it is really helpful to sit in there after a 1.5 hour gym session with a metcon and a bunch of supersets? At that point it may just be another 15 minutes of “exercise.”
I think the sauna also improve circulation above and beyond standard exercise, however, I agree that adding in more exercise would probably be damn near as beneficial.
Peloton
45 Minute Power Zone Ride – Matt Wilpers
Total Output: 617 kj (PR by27 kj)
Calories: 711 kcal
Avg Cadence: 80 rpm
Avg Speed: 22.3 mph
Distance: 16.75 miles
Avg Output: 229 watts
Avg Resistance: 54%
1,666/25,684
5 Minute Cool Down Ride
Comments: That was a tough ride. My legs were smoked in the beginning but loosened up about halfway through. I tried to ride a zone above but ended up in my zones about half the time. Still smashed the previous PR so I’ll take it.
