My back feels fine today. Hopefully that means this Active Life stuff is working, because I know I felt that yesterday and usually it affects me at least a little bit the next day. Went to the 4:30 class.
Active Life – Single Leg Bias
- 6x (Tabata)
- 20s Side Shuffles (10m)
- 10s Rest
- 2:00 Bottom of Air Squat Hold
- 10s L Hang
- 10/10 Lateral Leg Swings
- 10/10 Leg Abducted Rocking
I’m not sure what a single 10 second L hang is supposed to do. 🤷🏻♂️
Warm-up – 3 Sets
- 250m Row
- 10 PVC Good Mornings
- 40 Jump Rope
- 15 Double Unders
- 20s Handstand Hold
Strength – Shoulder Press
Good mornings were programmed for class, but I’m already doing those 2-3 times a week. I haven’t done a shoulder press lately, so it sounded good even though the workout had strict handstand push-ups coming up. Figured it would be a good warm-up if nothing else.
- 5×45#
- 5×75
- 5×95
- 5×115
- 5×125
- 5×135
- 5×145
Conditioning
24:00 alt EMOM (40s work)
- Strict HSPU
- DU
- Burpees
- Row calories
| HSPU | DU | Burpees | Row cals | |
|---|---|---|---|---|
| Round 1 | 14 | 76 | 10 | 13 |
| Round 2 | 5-3 | 64 | 10 | 12 |
| Round 3 | 4-4 | 76 | 10 | 12 |
| Round 4 | 4-4 | 76 | 10 | 12 |
| Round 5 | 4-4 | 67 | 10 | 13 |
| Round 6 | 5-4 | 68 | 11 | 14 |
The 14 unbroken to start is only 3 off my best; I’ll take that after the shoulder pressing. Pretty happy I was able to get 8+ reps each round of the HSPU, for a total of 55 strict! Only missed a dub in 3 of the rounds. Some of my early counts may be off on those. Stayed consistent on the burpees and rower. Was expecting this to be a lot worse than it was since there was no rest minute like a traditional FGB-style workout.
Active Life – Back Max
8 Rounds
- 10s Bent Knee Hollow Hold
- 10 Lemon Squeeze
They said the goal here is to go unbroken, so I tried and struggled to finish 4. Then I did each of the next 4 rounds as an unbroken round with probably 20-30 seconds of rest. Finished in about 5:00.
Nick Momrik's Fitness Logs 