Out in the garage after lunch. I’m really enjoying these afternoon workouts.
Active Life – Single Leg Bias
Warmup – 3 Rounds
- 5 Sumo Inchworms
- 10/10 Kossacks
Got deeper in the Kossacks each round.
Workout – 3 Sets
- 12 Sumo Stance Good Morning (115#)
- 8 Eccentric Knee Flexion (25#)
Conditioning
10 Rounds
- 30s Ski Erg
- 3:00 Rest
My plan was to do something like the Airdyne workout I’ve done where you go 5 rounds of 30 seconds at 100% with a long rest (I think it’s 5:00), then you take a double rest and do 5 more rounds. I knew the Ski Erg wouldn’t be as taxing just because the AD is mostly quads so I was going to do 4 minute rests. After the first one I knew that would be too much so I went with the 3 minute rest. After 3 or 4 rounds I decided I didn’t need the double rest in the middle either. As you can see from the increasing numbers that was probably even too easy. I haven’t done a lot of this stuff on the Skier so it’s hard to know what I’m capable of. In the middle I really thought that was all I had, but nope, there was more in the tank.
Active Life – Back Max
3 Rounds
- 8/8 Turkish Sit-ups (45#)
- 8/8 Kroc Rows (53#)
- 8 Evil Wheels
- 30s Barbell Overhead Hold (115#)
I skipped the 8 sumo good mornings since I did a bunch in the earlier section. My focus on this was to clean up my movements. On the sit-ups I realized I was cutting things short at the top, so I took another second to push my head and upper body through at the top and reach back for more of a shoulder stretch. For the rows I took the reps one at a time and concentrated on pulling with the appropriate muscles. When doing evil wheels, usually I roll all the way out and my stomach gets a very short rest on the ground. Today I stopped just short of that so I had to keep tension and pull myself back. Small change but made a huge difference in difficulty. Not much to say about the holds. I tried to keep the weight back and locked in with a tight posterior chain and my chest down.
