Metcon (From Josh Bridges)
“Pull Your Face Off”
Complete the following for time:
30-Cal Bike (Subbed for Row)
30 Deadlifts, 185 lb
30 Burpee Pull-ups
60 Sit-ups with feet unanchored
30 Burpee Pull-ups
30 Deadlifts, 185 lb
30-Cal Bike
Comments: On Friday night, my wife threw me a surprise birthday party at the brewery at the front of neighborhood. There were about 20 people there and it was a great time. That made Saturday a struggle but I manned up and got it done. We went to a Christmas party at a friend’s house that night. Yesterday, after church, we pretty much shut ourselves inside because of the storm. I ate way too much crap this weekend. Didn’t bother tracking any of it. I know I’m getting fatter though… We are leaving tomorrow or Wednesday for Florida and will be down there for a week. Going to get a conditioning session in this morning just to keep things moving.
Session: Heck of a session this morning. Started with a punch in the gut metcon from Josh Bridges, then finished with a HIIT/Hills ride. Good last session for a week.
Heck of a nice workout Trent. That metcon looked intense man. Nice way to follow it up with a HIIT ride. I like Ben, he is a pretty normal sounding dude.
Happy Belated Birthday. Surprise birthday parties are always fun. Sounds like you guys had a great time. Headed to the beach also, living the life man, well deserved.
Thanks Shane. For the record, my birthday is on the 21’st but my wife was nice enough to try and put something together since we will be out of town. The surprise party was a first for me. I don’t get surprised very often. I was almost in legitimate shock for about 30 minutes. Everyone was laughing about it.
Peloton
60 Min. Power Zone Ride – Denis Morton
Total Output: 552 kj
Calories: 880
Avg. Cadence: 83 rpm
Avg. Speed: 19 mph
Distance: 19 mi
Avg. Output: 153 watts
Avg. Resistance: 44%
14,904/38,935
Comments: Rare afternoon session. Just torching some calories before I start loading the car. Leaving for Orlando early tomorrow morning. We’ll be in FL until the 26’th or 27’th so probably no exercise other than walking around Disney, etc. Hope you all have a very merry Christmas! Looking forward to getting back to the grind next week!
Intervals – Precor Bike
5 Rounds:
1:00 L 18
1:00 L 8
10:00, 135 Cals, 160 BPM
Comments: Stepped on the scale this morning and decided to make this a deload week after all. Definitely gaining weight. I walked in and felt like such a worthless POS. All the regulars were there grinding like they hadn’t missed a beat during Christmas. Squats were hard due to some weird shoulder pain that I’ve had for several days now. I think it is something with the muscles surrounding my shoulder. Hopefully doing some upper body work will loosen it up.
I am right there with you man. I stepped on the scale today and was not happy. At least you got some good work in. Hopefully that shoulder will loosen up with a little motion.
Warmup:
3 Rounds:
10 Alt. DB Snatches, 40 lb
5 Pull-ups
10 Push-ups
10 kj Bike
9:15, 113 Cals, 145 BPM
Strength
SS
Bench
10x135
8x155
6x175
Rows
10x115
8x135
6x155
SS
Overhead Press
10x75
8x85
6x95
Pull-ups
6
8
10
3 Rounds:
16 Push-ups
14 Ring Rows
12 Back Extensions
28:13, 305 Cals, 136 BPM
Metcon
From Josh Bridges
2 Rounds:
20-Cal Bike
15 Toes to Bar
10 Strict DB OHP, 2x30 lb
8:05, 105 Cals, 154 BPM
Comments: Just getting some deload work in in the garage. Felt kind of nice to superset everything and get the heartrate going. Might try to do some conditioning tomorrow or Saturday.
Looks like I’m starting the new year with a head cold. It’s funny, when we were in Florida I was thinking how great it was going to be to get home and rest up for the rest of the break. I couldn’t have been more wrong… So many friends in the neighborhood wanted to hang out at night that we ended up getting to bed at midnight our later for most of the last several nights. The lack of rest and exposure to a ton of germs at parties, cookouts, etc. has left me with a cold. I still may try to work out this week but may have to take it easy. Kind of a bummer after taking the better part of two weeks off and gaining 3-4 pounds.
Last night we were at a friend’s house celebrating New Years with several other families and relatives. At one point everyone went out to the garage and we were checking out my buddy’s garage gym. He had a pull-up bar and all the guys started taking turns seeing how many pull-ups they could do. A few of them got 1-3. Two other guys got in the 6-10 range and then I stepped up and did 18. They were all pretty blown away as I don’t look all that physically imposing and also had dressed up like Cousin Eddie from Christmas Vacation. Safe to say no one was expecting the guy wearing a bathrobe and trapper hat to set his beer down and bust out a bunch of pull-ups.
Yesterday’s Cals: Going to start tracking again today.
BW: Too heavy
Gym – Legs
Bike
10:00, 100 Cals, 135 BPM
Dyna Body Squat
14x140
12x180
10x230
SS
Hex Deads
14x135
12x165
10x185
Knees to Elbows
10
10
10
SS
HS IL Leg Curl
14x25 PS
12x35
10x45
Reverse Lunges
3(10 Per Leg)
SS
Hip Adduction
14x150
12x170
10x190
Hip Abduction
14x150
12x170
10x190
LF Back Extensions
20x150
20x150
32:50, 380 Cals, 141 BPM
Bike Intervals
5 Rounds:
1:00 Level 18
1:00 Level 8
139 Cals, 164 BPM
Comments: Definitely have a head cold. Normally I would take a few days off from training but since I just took two weeks off I went ahead and worked out. It felt good to be back in there and the crowd was surprisingly light. Good session. Nothing extraordinary. Just getting back into it.
I think the metcon and bike ride did both of those. My son was out there asking me what all the “water was on the floor.”