Peloton
20 Minute Classic Rock Ride – Ben Alldis
7.07 Miles, 21.2 MPH, 269 Kcal, 141 BPM
5 Minute Cool Down Ride
Gym – Whole Body
Strength Reps: 18-16-~14 Max Reps
Cybex Squat Press
18x180
16x230
15x270 (Max Reps)
SS
Pull-ups
3x8
HS IL Bench
18x35 PS
16x40
16x45 (Max Reps)
SS
Walking Lunges
3x20
SS
Leg Raises
3x12
HS IL Row
18x70 PS
16x90
13x115 (Max Reps)
SS
Air Squat
3x25
LF Leg Extension
18x90
16x110
16x130 (Max Reps)
SS
Push-ups
3x25
HS IL Leg Curl
18x25 PS
16x30
15x35 (Max Reps)
SS
Flat DB Bench 60’s (Max Reps)
12
11
12
58:00, 503 Cals, 122 BPM
Comments: That was a damn good session for feeling fairly out of it on a Monday morning. Started with a solid Peloton ride (mostly HIIT and climb intervals). Then went to the gym and did some higher volume work with plenty of supersets. I thought about hitting the sauna afterwards but was sweating pretty hard throughout the workout so figured I had checked that box. LOL
I agree man. That was a damn good session. I started reading and it just kept going and going. Lots of really good sets in there. Idk how bad it is up there but we are covered in yellow snow down here.
For Time:
1 Mile Bike
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
2 Mile Bike
15 Pull-ups
20 Push-ups
25 Sit-ups
30 Squats
3 Mile Bike
20 Pull-ups
25 Push-ups
30 Sit-ups
35 Squats
31:24, 319 Cals, 126 BPM
Peloton
20 Minute Hip Hop Ride – Hannah Frankson
6.95 Miles, 20.8 MPH, 284 Kcal, 145 BPM
Comments: Good conditioning session. Almost 13 miles on the bike all together and got some calisthenics work in too. Just kept it pretty cruisy this morning. Done.
Solid day again Trent. Your average HR for those 31 minutes is impressive. Following it up on the peloton for an avg 20.8 MPH after all those squats is strong too!
Thanks Shane. It seems like the Peloton usually gives me a little bit of a break when I throw it in the mix, hence the lower average HR. Definitely starting to get used to the higher volume. My legs were actually sore and stiff when I got up this morning and they are feeling great now after the workout. I did a site inspection this morning and purposely took the stairs up and down 12 floors (mainly to try and stay warm) instead of the elevator and it seemed effortless. Gotta love that!
Arsenal Shoulder Press
18x25 PS
16x30
17x35 (Max Reps)
SS
Front DB Lat Raises
3(10x20’s)
SS
Smith Shrugs
12x140
10x160
8x180
Squat
12x95
10x115
8x135
SS
Pull-ups
3x8
25:00, 210 Cals, 118 BPM
Sauna
15:00
Comments: Good session. Started with a metcon and some strength/accessory in the garage. Hit some nice pull-up numbers. Then went to the gym and did more work there. Finished in the sauna. Done.
Peloton
45 Minute Power Zone Ride – Matt Wilpers
16.76 Miles, 22.3 MPH, 705 Kcal, 155 BPM
5 Minute Cool Down Ride
Comments: Good ride. Was dragging this morning but still got up and got after it. This ride had several Zone 4 intervals and was plenty challenging. Got it done.
3 Total Rounds for Time:
3 Mile Echo Bike
10 Rounds of Cindy
*Wear a 20 lb Vest
55:35, 767 Cals, 160 BPM
5 Minute Cool Down Ride
Comments: That was brutal. I stayed up past midnight last night and only got about 5 hours of sleep. Not ideal for a Murph prep metcon. Still fought and clawed through it and finished with a decent time. That was the first time doing the Echo Bike in place of running and I have to say, that is about as close to running as it gets. One notable fact is that it smokes your upper body so the pull-ups and push-ups are much harder. Lots of work to do… Hope everyone has a good day!
Crushed another one man. I actually think that Echo Bike might actually make it harder than running. Squats, which running would mostly effect, are the easiest part of the Murph in my opinion. Echo bike smoking the upper body definitely adds to the difficulty.
Thanks Shane. Couldn’t agree more. On the last two intervals I would use my legs only on several occasions and try to stretch my arms to keep them fresh (or less dead ). That was no joke man…
Comments: Decent session for being tired after a long weekend. Working some heavyish sets this week. Did plenty of super sets today and finished in the sauna. Done.
26.04.03: Murph Prep (Tier III)
For Time:
3 Mile Echo Bike
20 Minutes of Cindy: 22 Rounds
6 Mile Echo Bike
Complete additional rounds of Cindy until you reach 30 total rounds: 8
Comments: (Sorry, lot’s of thinking out loud in this comment.) I’m trying to get a week ahead of the Murph Prep metcons that I’m posting on IG so I did the one that I’m posting on Friday this morning. Friday I will hopefully do next week’s workout, and then I can post that one next Friday, etc. The idea here is that if I miss a week then I’m still on track as long as I can start back the next week, etc. Also, since I’m posting these on Thursday night (to be completed on Friday) then I’ve already done the workout, in case it needs any tweaking, etc.
Metcon: This is “Murph and a Half” and is the exact same amount of work that I did last Friday (although it is arranged differently). Ironically, I finished in the exact same amount of time (to the minute/second) that I finished last Friday. This morning I was better rested and honestly, I tried to pace myself some. The Cindy rounds felt pretty good honestly. 6 miles on the Echo bike was, by far, the worst part of that workout, at almost 19 minutes on the bike. I did try to rest my arms a fair amount so they would be fresher for the Cindy rounds and that seemed like it paid off as I had all unbroken sets for 30 rounds. My first “mile run” (3 mile bike) was about 8:30. The “2 mile run” (6 mile bike) was a hair under 19 minutes so around 9:30 pace. That is probably fair for a run substitution. The typical 2.5 multiplier (1 Mile Run = 2.5 Mile Bike) is not a fair multiplier if you are a decent runner but wearing a vest. I think 3 miles on the bike is fair if you are wearing a vest.
OK, hopefully I can recover for a strength session tomorrow. LOL Definitely not getting any strength/hypertrophy gains this week…
Lots of really good sets in there. Idk how bad it is up there but we are covered in yellow snow down here.
