What Was Your Work Out Today?

25 cals assault bike, 10 seated db presses with a 10kg db, 15 cals bike, 10 seated db presses, 15 cals bike, 10 seated db presses, 25 cals bike in 11:49.

Then 3 sets of 5 tempo backsquats at low weights (empty bar, 25kg, 25kg).

Then in gymnastics class I did my first assisted pull ups with vertical bands instead of horizontal ones. I could only do two in a row and I required 4 green bands but I did it. It was terrifying, my heart was going crazy, and I screamed a few times. I also needed the coach to push my legs back to the box so I could untangle myself. It's a good thing I have very flexible limbs or I might've hurt myself. It's also a bad thing because I get careless/sloppy because I know my flexibility will save me from my thoughtlessness (99% of the time).

Then 4 rounds of 10 strict hanging high knee raises (I did 5 in a row for the first time and it was fine), 10 push ups from a 30 inch box and 10-15 ring rows. You get a minute for each exercise.

Then the accessory work was a rotator cuff sequence and lying hollow hold pvc pull downs that I scaled a little bit and only did 2 rounds of instead of 3.

I overdid it but I don't think it'll have any consequences. I do wanna work on knowing when to stop so I don't do this often. It's not a habit now but it happens once every few weeks and that's just too often. Tomorrow is not a rest day either...

Did steady state work the last two days, around an hour both times.

Yesterday was rower, then LateralX. Today was rower, then Assault Bike.

Neither day too hard. 75% max HR on rower, then around 60% to 70% max on the others.

Since I'm getting used to all the lifting, now amping back up the cardio again to around an hour or so per day. I was cutting that down a bit recently.

Local hike: 4.4 miles, 15.26 pace, 468 active calories
Resistance Training: 75 minutes, 200 active calories

light work yesterday per physical therapist routine. 30 minutes of stability and marching movements prior to a 2min On/1min Off jogging routine. Slow progress, but I don't mind. I don't expect to run in a tri until March.
Open water swim tonight. Preparing for the swim and run portion of an Olympic distance triathlon on Sunday. Once again, I have a speedy runner lined up to do the 10k run split.

An hour of pilates this morning and oly class this evening.

Oly class had an emom of 1 power snatch and 1 overhead squat at fairly low weights (65-70-75% of 1rm) for 12 minutes. I wasn't feeling very strong on my snatches for some reason so for the first time ever the overhead squats felt easier.

Then the strength was 3x3 snatch pulls at 105% of 1rm. This felt so heavy but it was done so quickly, we finished class 10 min early.

Some of the other women in the class kinda diuscarded the percentages and did heavy-for-them weights at the emom and then 105% at the pulls. Idk why you'd willingly overexert yourself like that. There's logic behind the workout programming and we're still in deload so it's a bit counterproductive.

So tired now. Tomorrow should be sprints, wallballs and snatches so I should rest throughout the day if I can.

Saturday: 5km elliptical followed by full-body lifting
Deadlift, hack squat, DB press/row, DB front/side/rear raise, DB curl/extend

Monday: Leg day
Squats, RDL (workout cut short due to time for other commitments)

Tuesday: Pull Day
Pullups, BB Row, BB Shrugs, Cable row, Face pull, Cable hammer curl

nossmf wrote: »

@Lietchi the old saying goes, wood warms you twice: the second time it burns, but that's after you warm up simply carrying, splitting and stacking it.

No splitting, fortunately, just delivered 'ready to go' (aside from needing to dry out) 😁

Cause accountability…

…45 min cycling, 1 mile (streak run), back/bi day
…stretching cause old

Enjoyed an easy paced swim of 1800 yds last night. Lake was a bit cooler, but still very nice for swimming without the wetsuit. I"m going to be slow in the Oly distance swim on Sunday (1500yds) but my bike fitness is sound, so I'm not too nervoue about race day. It really helps having a 7:30/mile runner handling the run split to finish the relay.
Planning an easy bike tonight.

We did a "sprint" of 20 wall balls and 6 heavy snatches, 3 min rest, 20 wall balls, 6 heavy snatches, 3 min rest, 20 wall balls, 6 heavy snatches.

The rx version was 6kg wb and 55kg bb for women and 9kg wb and 70kg bb for men. I did a 4kg wb and a 37,5kg bb (at 83%) and it was plenty heavy. I rarely snatch at this weight since it's so inconvenient when you build up and our current program put us at 75% max iirc so far. I was hurt and taking it easy when we last did anything at this kind of weight. But since I did 3x6 in less than a minute per set, I think maybe I'll be okay once we get there in oly class as well.

I did it in exactly 13 minutes, meaning 7 minutes of work. Most people were in the 4-5 min range but I don't really care. I needed to do the wall balls slowly and consistently (it was a sprint so we weren't allowed to drop them before finishing the set) so I had some strength left for the snatches. Only 2 or 3 of all the snatches felt okay, the rest felt like I was barely getting them above eye level but by some miracle I got them up every time anyway. I also only did 2 no reps (that I counted as reps anyway), in which I stretched my elbows late but both times happened when I was trying to do a double. I learnt my lesson then.

Because the snatches were heavy, this extremely short workout was preceded by a bunch of strength building up to the weight you were gonna use so on top of the regular workout, there was a buildup like in oly class, except I never remark on it. I typically assume people will know I don't jump from the empty (15kg) bar warmup to a 30+kg workout but I thought I'd mention it anyway.

For accessories we did some flyes (with the little 2,5kg plates in our hands, very cute), push ups and planks. I learnt that planks on your hands are like 3x easier than planks on your elbows.

Now my nose is twitchy like I have to sneeze, which it sometimes does to tell me my head is gonna hurt, which in this instance means I'm very hungry. Body cues are weird.

Rowed just under 7k, 2 seat of the quad, with more than usual power 10s because (1) it was a cooler day, and (2) our bow rower needed to get off the water quickly in order to be at work on time. 😆 Everyone but bow (i.e., 3 of us) was over 60 y/o, stroke over 70, and we held up OK through the interval work. Got 30+ second improvement in (instantaneous) split on most of the power pieces vs. moderate steady state, having mostly held it together reasonably well technically at the higher pressure. We need to do more of this, presumably will if weather's not punitive, since everyone thinks it's fun.

bojaantje3822 wrote: »

(snip excellent-sounding challenging workout details)

I learnt that planks on your hands are like 3x easier than planks on your elbows.

. . . as long as you're not an old person with cumulative trauma sensitivities in both wrists, @bojaantje3822. 😉 I can plank on forearms more easily/longer than on hands, not sure about just elbows (vs. full forearm) if that's what you're doing. My wrists are poor performers for sure, though.

Did a short bike ride tonight before Sunday's tri. Easy one hour effort with a 20 min higher intensity stretch just to wake up the legs. 57 minutes at 17.4mph overall pace.

PT said my hamstring is no longer inflamed and my control at the end of the range of motion is back to normal. Now it's just strengthening work and following the return to running progression.

Will do a 2:1 run walk tomorrow.

bojaantje3822 wrote: »

So why are planks on the hands easier...? I'm gonna bring it up with the pilates coach for sure. I'm very curious!

Isn't it just a matter of physics? The angle of your body is different: planks on your hands (presumably with stretched arms?) probably mean more weight on your feet and therefore less core implication?

Todays work out was 45 minute lower body and core 🏋🏻‍♂️ And 60 minutes 🏃🏻‍♂️

Plus, I stretched 😁😁