Assault Bike Intervals
10 x 1min on 1 min off
10 total sprints
7 Minute AMRAP
7 cal assault bike
25 ball slams, 10lb
(Made it 4 rounds)
7 Minute AMRAP
17 Cal ski erg
5 Burpee DB step-ups, 15DBs
(Made it 2 rounds)
This was another, “get in and get it done” session. The first AMRAP went well, I was moving pretty well. The second was slower moving, 17 cals on the Skierg takes a while, that thing is weird.
Day 2 every week of this program is a conditioning day. I know I need it, but I don’t particularly like it. I would rather run. That is saying something.
3 Rounds
10 min run
2 min walk
Just under 3 miles, ~500ft elevation gain.
Trail run today. The focus was on foot turnover, and not tripping over rocks and/or stepping in groundhog holes. A few steep, rocky hills made the second 10-minute run a little more walking than intended. It was so nice to run on a trail though. My feet and ankles felt way better. I was above the smog. Great way to start the morning.
Low Handle Trap Bar DL
6 x 150
6 x 170
6 x 180
6 x 190
6 x 210
6 x 65
6 x 75
6 x 75
6 x 85
6 x 95 (last 3 push press)
5-10-15-10-5
Front rack walking lunges (15 DBs)
GHR
Cals assualt bike
I signed up at a new gym. New gym has twice the amount of power racks. A functional area with two prowlers. And many other shiny new things. It is also 1/3 the price of the climbing gym I was going to, and only 2 miles from my place. Since I don’t climb anymore, it made sense. I don’t think I have ever been so excited about a new gym.
Slight problem with today, I have no idea how much the trap bar weighs. Looked all over it for a number and couldn’t find one. I am counting on 30lbs. It felt light. Held a 25 in one hand and the trap in the other, trap was slightly heavier. Science.
Anyway, the DLs flew. So I may have overestimated the bar weight.
Presses were mostly good. No 2.5s at this gym. So bigger jumps than planned.
This made me smile. I guess it doesn’t really matter what it weighs as long as you call it the same each time and progress the weight you add to the bar as you go. New gym sound great.
That is a fair point, I plan on using it everytime. My coordination is so terrible for conventional deadlifts. It is great for the pride if nothing else. I had two plates on it for reps.
Step ups (20" box, 2x20DBs)
3 x 12
SS
Good mornings
3 x 12 x 95
10 min AMRAP Arnold Press
(94) x 15
Rests were planks or holding DBs
3 x 50ft sled push
90 + sled (140 total?)
Great session. Bench flew. Squats felt heavy but moved. 10 minutes of Arnold Press is good for a crazy pump and shoulder failure.
Last round of sled push hubby and I raced (loaded the same, side by side lanes, down and back) he won by a sled length. He was surpised I kept up that much. He had not done squats before either.
Also, new gym has an 80lb KB. I had to pick it up for kicks and giggles. Hubby took a picture because he wanted me to see my arms and shoulders.
15 minutes easy run
2 minute walk
5 minutes easy run
1 x 9:15 mile
3 minute walk
1 x 400m - 1:47
Total 3 miles
5, 4, 3, 2, 1
Burpees
Pull ups
First 15 minutes were slow. Legs didn’t want to move. They finally warmed up enough to allow for a quicker 1 mile. That put me at my measured 400m street segment, so I threw in a dash at the end. About 10 seconds slower than a couple weeks ago, but it is expected after yesterday. Effort was absolutely there. Breakfast made it up to my throat.
Death by Thrusters, increase reps each minute until reps cannot be completed within the minute.
65lb
0:00 - 1 Thruster
1:00 - 2 Thrusters
2:00 - 3 Thrusters
etc.
Made it to rep/round 10.
Hanging Knee Raises
3 x 12
Plank
3 x 30s
10-minute easy run
5 minutes @ 9:00
5-minute jog/walk
9 reps took the entire minute on the thrusters. Had to start right into 10 reps, random breathing between reps had me finishing rep 10 over the minute. Made for a short session. I was not moving quickly.
Conversational pace. Walked up a few of the steep, loose sections.
I was running down a slight rocky slope and tripped on a rock. Managed to partially tuck and roll, but tagged my left elbow, rolled over my back, and stopped the roll with my right hip/thigh. Smooth. Picked myself up and trucked along another 30 minutes.
After run assessment: I have a little cut and a couple of small goose eggs on my left arm. Right thigh is swollen and bruised.
