Month: December 2017

Break From Basement Project

Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.

Active Life – Single Leg Bias

3 Sets

  • 50m Farmer Carry (90# each handle)
  • 1:00 Rest

Nice enough to open the garage and walk and up and down the driveway.

Christmas Bow?

Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.

Warm-up

  • 10 Bench Press (45#)
  • 20 Air squats
  • 10 Bench Press (95#)
  • 10 Goblet Squats (25#)
  • 5 Bench Press (135#)
  • 10 Goblet Squats (50#)
  • 5 Bench Press (155#)
  • 10 Goblet Squats (70#)

Conditioning

15:00 AMRAP

  • 100m Ski Erg
  • 5 Bear Hug Sandbag Squats (100#)
  • 5 Bench Press (155#)

Got through 10 rounds plus the ski and squats.

Active Life – Back Max

3 Rounds

  • 30m/30m 1 Arm Overhead Carry (50#)
  • 10 Alternating Push-up Shoulder Tap (3s pause at top)
  • 5 Strict Toes to Bar
  • 15/15 1 Arm Russian KBS (53#)

Back was tightening up whenever I sat down. The strict toes to bar are very difficult!

Active Life Membership

I forgot my sister was coming to town for the night so I decided to take a rest day yesterday. I saw that Active Life had memberships at 50% off for the year (making it $100), so I sent in some info about my back issues.

We see this a lot when athletes have a left-to-right imbalance (we call it a single leg bias) combined with poor midline stabilization and postural stamina.

To correct it we recommend our Bulletproof Single Leg Bias and Bulletproof Back Max programs.

Both are included in an Athlete Membership.

Link: https://performancecarerx.com/specials/

Do BP Single Leg Bias before you workout and BP Back Max after.

Try to get 3-4 BP Single Leg Bias and 4-5 BP Back Max sessions in per week.

When you finish BP Single Leg Bias contact us and we’ll help decide where to go next.

So now I have some homework! It’ll be easy to incorporate in my home workouts and I’ll get there early or replace the programmed warm-up when I attend class at the gym.

Active Life Warmup

  • 30s/30s Sciatic Nerve Flossing
  • 5/5 Stagger Stance Good Mornings (75#)
  • 30s/30s Sciatic Nerve Flossing
  • 5 Sumo Inchworms

Active Life Single Leg Bias

3 Sets

  • 6 Sumo Stance Good Mornings (75#)
  • 5 Box Hamstring Curls (24″)

Active Life Cooldown

  • Kneeling Heel to Butt Test
  • Prone Heel to Butt Test (Right Leg)
  • Prone Heel to Butt Test (Left Leg)

I wasn’t able to touch my heel to my butt, though I did have my shoes on if that makes a difference. Love those tight hamstrings. Was really quick to work through that stuff.

Warm-up

4 Sets

  • 30 Jump Rope + 10 DU
  • 3 Tall Cleans
  • 3 Power Cleans

I used 20-30-40-50kg.

Weightlifting – Power Clean

  • 2x60kg
  • 80
  • 90
  • 100
  • 105
  • 2 sets 110

I dropped every rep. Didn’t wear a belt at all and felt good. Super happy getting up to 242 pounds. I haven’t lifted that in a long time!

Conditioning

20:00 AMRAP – Team of 3

  • Buy-in: 100 Dubs
  • One person completes an entire round while the others rest
    • 7 American KBS (62#)
    • 7 Row cals
    • 7 Burpees

I teamed up with Jason and Grant and I was first. Made it to 82 dubs and then missed 3 times! We were 1 rep shy off all completing the 6th round.

Active Life Back Max

3 Sets

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

Brandi stayed and did this with me. Took about 18 minutes I think.