Month: February 2018

Backdate

I noticed I had an unpublished draft for my January 26th workout and then I accidentally published it for yesterday instead of backdating it. Fixed the date now.

Active Life – Single Leg Bias

  • 8 Tabata Side Shuffles (5m)
  • 3:00 Bottom Squat Hold
  • 10s L Hang
  • 10/10 Leg Abducted Rocking
  • 10/10 Lateral Leg Swings

Made it 52 lengths for the shuffles.

Conditioning

15:00 Airdyne

Just something low impact for today after going pretty heavy with the power cleans yesterday. Went 4.8 miles.

Active Life – Back Max

3 Rounds

  • 5 Cat Camel
  • 5/5 Thoracic Extension Rotation
  • 10 Alternating Bird Dog

3 Rounds

  • 10 Alternating Double DB Walking Lunge (50# DBs)
  • 10 Strict T2B
  • 10 Double DB Front Squat (50# DBs)

Wasn’t getting my feel all the way up to the bar.

Jump and Push

Felt roughed up when I woke up on Monday. It could be my lack of sleep lately. I need to stop staying up so late. Tuesday I was just tired from the sleep thing so I rested again. Get to bed earlier last night, but still later than I wanted. Went to the 4:30 class today.

Warm-up

5 Sets

  • 4 Tall Cleans
  • 4 Hang Power Cleans
  • 50 Jump Rope
  • 10 DU

Used 45-45-75-95-115. Then warmed up with power clean doubles at 135-165-185.

Weightlifting

12:00 EMOM

  • 1 Power Clean

Every 2 minutes I increased weight, so it was 205-215-225-235-245-255.

Conditioning

24:00 EMOM (alt)

  • 30s DU
  • 30s HSPU
  • 30s Box Jumps (30″)
  • 30s Push-ups

The thirty seconds of rest was nice to let me keep putting up good numbers and gave me time to record my scores after everything. Never missed a double under and never came off the wall on handstand push-ups. I got into a nice rhythm with step down, step down + back, step in, and jump on the box. Push-ups were mostly in 3 decreasing sets.

Just When I Get Confident

Had to rush and shovel the driveway before getting ready for the gym. If I had more time I would have snow blowed, but I was already cutting it close.

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion
  • 10 Paused Wall Balls (3s, 20#, 10′)

Workout – 2 Sets each side

  • 100m Single Arm Farmer Carry (32kg)
  • 1:00 Rest

I was losing my grip the first time through already. Right hand was giving out more than the left today.

Conditioning

3 Rounds

  • 55 Double Unders
  • 25 Row cals
  • 15 T2B

In round 2 and 3 I was really thinking it wasn’t too bad. Then after getting the first 40 toes to bars in sets of 5 I had to finish with 2-1-1-1. When I hit that wall I smack it. Missed a double under in both the 2nd and 3rd set. Finished in 9:20. Probably should have pushed the rowing pace more. My average was probably close to 1,100 cal/hr.

Active Life – Back Max

5 Sets

  • 14 Sumo Deadlifts (135#)
  • 30s Bent Knee Hollow Hold

Hard for me to stop at a number like 14 reps. I actually did 15 in the second round.

An Hour

Needed the rest day Thursday and didn’t feel like working out yesterday, so I rested again. Needed it though after going 7/8 days. Out in the garage after 1 today.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

  • 5/5 Lateral Box Step Ups (30″)
  • 10 Squat Press Outs (25#)
  • 10 Groiners

Then I also warmed up with 10/10 Front Rack Box Step-ups (45#, 20″).

Workout – 2 Sets each leg

  • MAX Front Rack Box Step-ups (95#, 20″)
  • 2:00 Rest

Went right-left-right-left for 25-20-15-25 reps. Bitched out a bit on the 3rd set planning to go for 20 at the end with my left leg to even out the reps. But I wrote down 20 and convinced myself I needed to fight through for those 25 at the end. Glad I got those, but wish I had just done 25 ever set. The shoulders and lungs give out more than the legs here. Probably should be going heavier for max reps.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit-ups (45#)
  • 8/8 Kneeling Torso Row (50#)
  • 8 Evil Wheels
  • 8 Sumo Stance Good Morning (125#)
  • 30s Front Rack Hold (125#)

Sure didn’t need conditioning since this all still took an hour or more.

10 Rounds

Went to the 4:30.

Warm-up

10:00

  • 5/5 Single Arm KB Front Squat (26#)
  • 15 Hollow Rocks
  • 5/5 Half Kneeling Bottoms Up KB Press (26#)

Got through 5 rounds.

Strength

Front Squat

  • 8×45#
  • 4×95
  • 4×135
  • 4×165
  • 4×185
  • 2x4x205

Felt a little weird with my first set of 205 so I didn’t go up to 225 like I wanted. Wore a belt for the last 2 or 3 sets.

Conditioning

10 Rounds

  • 4 T2B
  • 3 Power Cleans (135#)
  • 2 Push Press (135#)
  • 1 Jerk (135#)

Dropped every clean from the beginning. If we hadn’t done the front squats I think I would have tried to go unbroken. Finished in 7:01. Anything with a high number of rounds like that gets intimidating, but it was a good one.

Easier Abductions

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between)
  • 10/10 Side Plank + Hip Abduction (3 count pause)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Was able to do all 10 side plank hip abductions per side without splitting to sets of 5s today.

Conditioning

20:00 Airdyne

Just a slow 5.88 miles.

Enough For a Monday

Not really feeling anything from yesterday. Maybe my shoulders a little.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

  • 10/10 DB Kossacks (3 second pause, 35#)
  • 10 Jumping Lunges

Conditioning

3 Rounds

  • 20 Ski Erg cals
  • 20 Sumo KB Deadlifts (70#)

My goal was to keep > 1,000 cal/hr and I’d say I averaged above that for sure. Finished in 5:39.

Opted out of the core/shoulder work for another day.

Go Eagles!

Back to reality with snow overnight. Slowly made it to the gym today.

Active Life – Single Leg Bias – Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (3s pause)

Conditioning

15:00 AMRAP

  • 5 Muscle-ups
  • 10 Burpee Box Jump Overs (24″)
  • 15 Back Squats (95#)

Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.

Active Life – Single Leg Bias – Workout

4 Sets (2x each arm)

  • 100m One Arm Farmer Carry
  • 1:00 Rest between arms

I used 28kg and 32kg. Rough with that 32!

Midline

Tabata – 6 each, alternating

  • Russian Twists (45# plate)
  • Hollow Rocks

Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.

18.0

I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.

Active Life – Single Leg Bias

  • 8 Rounds (Tabata)
    • 20s Side Shuffles (5m)
    • 10s Rest
  • 2:00 Bottom Squat Hold
  • 10s L Hang
  • 10/10 Leg Abducted Rocking
  • 10/10 Lateral Leg Swings

Conditioning

18.0
21-15-9

  • DB Snatch (50#)
  • Burpee over DB

Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. 👎🏻

Active Life – Back Max

Kettlebell March – 4 Sets

  • 60m One Arm Farmer Carry (53#)
  • 5 Russian KBS every 10m (53#)
  • 30s Rest

The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.

Used To

Active Life – Single Leg Bias

Warmup

  • 10 Sumo Inchworms
  • 10 Sumo Good Mornings (45#)

Workout – 5 Rounds

  • 20 Sumo Deadlifts (135#)
  • 10/10 Sciatic Nerve Flossing

Lotta reps!

Conditioning

6:00 AMRAP

  • 10 Pistols
  • 6 Ring Dips

I used to be pretty good at pistols. Seems not anymore. Did 6+4.

Active Life – Back Max

10:00 EMOM

  • 10 Sit-ups
  • 40s Plank

Yuck.