Bench PressRowing Intervals, Trail Run

Bench Press
4 X 5
Load 205, 195 (4), 195, 195

Strict Chinups
4 X 10
*Performed as supersets.

Rowing intervals
30:20

Average splits between 1:38 and 1:42.

About 5 miles on the trails with Paul and Chris. Nothing too eventful. Paul and I broke off and did an extra stretch through the trails. The heat and humidity were almost the worst I can imagine.

45:30.

Beach Run

5 easy miles in Sea Isle. Barefoot on the beach with Brigid. Good run.

Moderate run, 400 Pushups

Early afternoon



A moderate run around Malvern during lunch today with Paul, Brian, and Raph. We ran the route they called the Diamond Rock loop. The heat started out humid and almost overbearing. The middle section of the run entered some wooded areas, so the shade offered a little relief. But making our way into the latter miles of the run, the sun beat down on our faces and backs. I wished like crazy that THE END was near.



All day



Throughout the day, I'm making it my goal to complete 1000 pushups. I did 200 this morning: 10 on the top of every minute for 20 minutes. It wasn't that tough, but it was mentally draining. I did another 100 this afternoon before the run in two sets: probably less than 5 minutes. A final 100 after work and I just ran out of time. I didn't make it out of work until after 7 and then headed back down the shore.

1000 Air Squats

The infamously boring workout is back, hopefully to be finished in much less time than before. Last attempt a few months ago put me at approx. 43 minutes. I threw in many breaks, probably more to rest my mind than my body. For this round, I timed my first 100 and tried to keep that pace through the rest of the sets, with only a few seconds of rest in between 100s. Not surprisingly, I beat my last attempt by nearly 13 minutes.

1000 Air Squats
31:30

Count of Monte Cristo was on TV during this one. A good movie can keep your mind off of things, but it can also be dangerous because you may lose count.

Squats, Pushups, Metcon

Early afternoon

Strength

Squats 5 X 5*
Load: 218# (76% 1RM)

5 X 30 Pushups*
Performed as supersets

3 minutes rest between sets

Metcon

AMRAP in 10 minutes

6 Squat Cleans (120#)
12 Pullups
24 Double Unders

5 Rounds + 4 reps

Workout comments: I was not feeling up to working out after coming in this morning. But felt good during the squat portion (although later I would realize I was actually 10 pounds off what I was supposed to be lifting) and my pushups felt great, going unbroken in the first, third and last round. The metcon went OK. Of course I flew through the first round in 80 seconds and later rounds would take much longer. All in all a good workout.

Malvern Group Trail Run Up the Cut

Early afternoon

Braving the midday heat were several coworkers headed out into Malvern and the surrounding area for a trail run. I happened to get swept up into the thick of things and joined them, testing out the stability of my ankle yet again. I have been running/playing on it roughly once per week for the last 2-3 weeks and aside from some faint soreness it really hasn't been bothering me.

The workout headed down some roads and finally onto some trails carved out by what I think are some 4-wheelers, or possibly some access roads to the power lines that cut through the area. Which brings me to the name of the main hill in this route: the cut. I haven't asked anyone why specifically it's called this, but I'm sure I'll find out later.

The cut isn't a long arduous hill. In fact, there is a much longer, winding trail up the hill that meets this description. The direct route is pretty much what you might guess: steep, rocky, and unforgiving. The grade starts out moderate, if not difficult, but it's compounded by the sheer wall that looms before you as you move higher up. The last 100 meters are easily higher that 20% incline and you are gasping for every breath of air your lungs can take.

To make things even harder, the heat and the humidity we've been having this summer get sucked up by the surrounding woods, making said breath of fresh air very difficult to come by. The air is hot, stagnant, and muggy and there is very little reprieve. But up is the only way to go and so getting to top as fast as possible is the only way to get past this obstacle.

I made it up the hill in about 3:03, which is not too bad. I did start walking at the very top and seemed to keep pace with someone who seemed to be jogging in place. Once at the top, another mile or so of trails winds you back and forth and finally out of the woods and then down an equally long road descent. I went bombing down this road, really trying to ignore any sort of preconceived notions about speed and soon I was alone at the bottom of the hill. Finally gravity benefits me. Suffice it to say that I paid for this descent later on with very sore quads.

No idea how long we actually ran. I'm guessing 5.5 miles in 48:19.

Cleans, Muscle-Up Practice, Short Metcon

Early afternoon

Strength

Power Cleans 5, 5, 5, 3, 3, 3

117, 137, 157, 167, 177*
*Failed 3rd rep

Bar Muscle Up Practice

5, 10, 10
Load: 215

2 X 10 Pistols

Metcon

50 Double Unders
25 Wall Balls 20#

5:40

Workout comments: Will showed me an interesting way of practicing bar muscle-up progressions. Using the Nautilus freedom training machine, you can hook up a bar, load up some weight, and you have yourself a great way of practicing muscle ups. The only down side is the the bar is very thin, which I think makes the muscle-ups incredible easier. I haven't seen a bar at any park or gym which is this thin.

I was disappointed with the power cleans, until I realized that one of my previous PRs several months ago was in the 180# range. Not too bad.