We were planning on doing some barbell work all morning, but we got sidetracked hanging Charlotte’s pull-up bar. So, we ended up working out when the kids were in bed for naps, which meant no barbells. No worries – the latest Street Parking Vault workout (Nix) to do.
Feeling pretty good from yesterday. My triceps are the main pieces sore from the clean and jerks. Out in the garage at 1PM.
E2MOM for 20 minutes:
Max Burpees in remaining time
I went 19, 18, and then 8×15 reps for a total of 157. My original goal was 150 so I was happy with this! 200m runs took between 48 and 52 seconds.
Traps and shoulders are feeling pretty beat up today from hauling those dumbbells up and down the box yesterday! Legs surprisingly feel fine though. I honestly thought that would be the worst part.
In the garage at 11AM to hit today’s Street Parking workout.
Every 5:00 for 25:00 (5 rounds):
12 Ring Rows (Feet elevated on 24″ box)
12 Back Squats at 135# (Bar comes from the floor)
Set times were 2:44, 2:51, 2:59, 3:09, and 3:12. Back Squats were all unbroken and honestly not too bad. Ring rows were mostly broken 7/5. They were definitely challenging during the last round (7/4/1)!
Headed into the 11:30AM class today for some running and double under action. Surprisingly, I’m not too sore from yesterday’s squats. I thought I’d be pretty stiff!
50-40-30-20-10 reps for time of:
400m Run after each set
I’ve done this one before, but I can’t remember my time. I didn’t log it here either, which is frustrating. I went out quickly on the set of 50 double unders and messed up around 38. Settled into a more comfortable pace and just decided to push the run really hard plus go moderately hard on doubles and sit-ups. Finished in 15:55, which felt like a solid time. My lungs were burning by the end!
Realistically, I think I could go low 15s if I pushed the doubles and situps harder. Next time!
Well, Graham decided he wasn’t going to nap so he joined me in the garage for this one.
Every 3:00 for 15:00:
10 Back Squats (185#)
I finished the squats around :30-:35 seconds each round. Then, I was done with the Sprint by 1:00-1:05. Overall, felt manageable. I probably would’ve done 205# maybe, but this definitely hit the desired sprint stimulus.
Finished off with this:
EMOM for 10 min alternating between:
10 Strict Pull-ups
10 Strict Ring Dips
Had to break up the last 3 rounds of each movement. Got tough!
Today’s workout used the rower so I wanted to make sure I got it in. Headed into the 5AM while Charlotte was on baby duty.
1 mile run
1 mile run
My first mile was around 6:35. With the transition, I started rowing at 7:00. The 2k row took me right at 8:04 for a 2:01 average, which meant I headed out the door somewhere around 15:15 for the second mile. That puts my last mile around 7:00, which feels right. Overall, I should’ve run harder on the second mile and pushed the row harder.
Did 20 minutes on the Echo bike yesterday (hit 200 calories). Went to the 11:30am class today. Feeling pretty good!
10 DB Squats (50#s)
15 DB Squats
20 DB Squats
25 DB Squats
This one was a doozy! Finished the first 800m in 3:15 feeling good. Everything was unbroken until the set of 20 squats (15-5). My front rack position was good; I was just out of breath! The round of 25 was even harder because I only had a 200m run recovery. Went 10/10/5 on that round.