It’s nice not having to leave the house with this weather. Garage didn’t want to warm up this afternoon though. It was about -11° outside with the windchill.
Active Life – Singe Leg Bias
Warm-up – 3 Sets
- 8/8 Eccentric Ankle Dorsiflexion
Hey! I didn’t get sore the last time I did these. Will that continue?
Workout – 3 Sets each leg
- 12 Single Leg Deadlifts (125#)
- 1:00 Rest
I did warm-up with 12/12 @ 45#. These have left me sore every time so far.
Active Life – Back Max
- 10m One Arm Overhead Carry
- 5 One Arm Thrusters
- 30s Rest
- Repeat with other arm
The notes said these are really difficult so I figured I didn’t need to plan any conditioning work for the day. 240 thrusters would be plenty! Boy… was I right.
I thought I was being conservative starting with 20 pounds, but after the first arm took 2 minutes I knew 1) I had to go faster and 2) this was going to get real nasty. It’s a bit of a balance because the faster you go, the more the weight wants to drift, causing you to use more muscles to keep it stable.
I did my left arm first each time and went with 20-25-30-35 pounds. Rested about 2, 3, and 4 minutes between weights. My shoulders are going to feel this one.