Walked 18 holes yesterday and went to the 4pm class today.
Active Life – Shoulder Abduction 2
Accumulate 2:00 Pronated Bar Hang
- 15 Push-ups
- 10 Shoulder Rolls (PVC)
- 20 Calorie Row
Bench Press (5×1)
A long way from my 290 max.
21:00 EMOM (alt)
- 15 Calorie Row
- 10 Bench Press (155#)
- 15 Kettlebell Swings (70#)
I’ve been feeling good on the rower, so I said the hell with it and went for it, doing 2,000 cal/hr for the first two rounds, finishing each in about 28 seconds. I was able to do the bench press unbroken for those two rounds too. Then I started to crash and burn! I think I did 1,600+ for a round or two and then tried to keep it over 1,200. Did 6-4 on the 3rd set of bench and then the final 4 rounds were a struggle to finish in the minute by doing 4-3-3 and almost failing on the last 2 rounds. Especially not being able to start on time because the rows were taking longer and I needed a few breaths. My hands were so fucking sweaty I even had to put the KB down and scaled back the reps to 12 with 7-5 for the final 3 rounds.
What a fucking disaster! I found my limit on the rower for an EMOM like this though. I think it would have been a much different story if I had just gone out at 1,600-1,700 cal/hr.
Walked 400 meters to cool down a bit.
Believe it or not my quads were still tight yesterday. Went to the gym at noon today.
Active Life – Shoulder Abduction 1
2 Sets (per arm)
- 50m Single Arm OH Carry (50# DB)
- 10 Sumo Deadlifts (45#)
- 10 Sumo Deadlifts (95#)
- 10 Sumo Deadlifts (135#)
- 3 Sets
- 15 Sumo Deadlifts (165#)
- 45s Bent Hollow Body Hold
Had planned on four sets, but my back was feeling tight and I knew there were all of the snatches and burpees coming up, so cut back to three sets.
2018 Regional Event 4 (Using the women’s weights!)
- 2 Rounds
- 10 Snatches (125#)
- 12 Bar-facing Burpees
- 2 Rounds
- 10 Snatches (75#)
- 12 Bar-facing Burpees
Warmed up my snatch with 5×45, 5×75, and 3×105. All singles with 125# and 6-4 on both sets with 75. I wanted to go unbroken on the lighter weight so bad but just didn’t have it. I tripped over the bar on the very first burpee, but felt good after that. Was actually able to speed through the last set of 12. I finished the first 2 rounds at about 4:40 and it took close to 30 seconds to pull the 25# off each side. Finished in 8:35 and was feeling pretty good about my effort until I checked the Women’s Regional leaderboard, where I would rank #256. Those athletes are fit!
- 10 Hollow Rocks
- 10 V-ups
- 10 Tuck-ups
- 10s Hollow Hold
Haven’t done this in a really long time and it showed. The goal is unbroken, which I’ve never been able to accomplish and today was no exception. I got the first two rounds unbroken and then took several breaks. Finished up in exactly 5:00.
Went to bed early last night (for me) and set an alarm to get up for a run before heading down state to spend the day with my brother.
I actually got out of bed at 6am because I couldn’t sleep. Gave me time to have a cup of coffee and wake up before putting on my shoes.
2.05 Mile Run
Goal for the day was a < 10:00/mile pace and the three step breathing. Accomplished both, finishing in 19:36.
Active Life – Shoulder Flexion 11
- 10 Yoga Push-ups
- 10 Wall Walks (2s pause)
Yesterday I walked 18 holes on the golf course and was still pretty sore. Guess what… still sore today! It can’t all be from Sunday, so there must have been some compounding soreness from the Tuesday workout. Quads should feel normal tomorrow. Went to the 4pm class.
Active Life – Shoulder Flexion 12
- 5/5 Thoracic Rotation
- 10 Evil Wheels
Skipped around again, so I just have the 11th one to finish up. I’ve already done the test and pass so I’ll move on to the Shoulder Abduction corrective action program next.
- 200m Run
- 15 Shoulder Rolls (PVC)
- 30s Handstand Hold
Split Jerk: 2-2-2-2-2 @ 70-80%
Really happy with that! The range based on my old 300# split jerk (almost 2 years ago) was 210-240, so I was right in the ballpark. Everything from a rack too, which is a lot harder than on blocks. Didn’t use a belt.
- 20-16-12-8-4 Ring Rows
- 80m Farmer Carry (32 & 28kg KBs)
Would have loved to try the 10-8-6-4-2 muscle-ups, though it would have taken me a long time to get through on the rings. I split up the ring rows to 4×5, 4×4, 3×4, 2×4, and 4. Quickly put down the kettlebells at 40m so I could turn around and swap hands since I was doing an uneven carry. Finished in 7:25.
After recovering a bit I did some dead hanging and then 3 sets of 10 kip swings (bar taps), which I haven’t done in some time. Shoulder is feeling better, but still something there when I get through the bar. I should get out my Crossover Symmetry bands too.
My quads are still pretty damn sore, but a big improvement over yesterday. Skipped out on the shoulder flexion stuff before class since they were going to get their work in. Went to the 4pm.
- 200m Run
- 5 Rope Pulls
- 50′ Walking Lunge
- 5 Rope Climbs (13′)
- 50′ Overhead Walking Lunge (45# plate)
- 25 Sit-ups
I was all geared up for this one! Had on calf sleeves for the rope climbs (which I haven’t used in at least 2 years), knees sleeves for the lunges, and the AbMat pad for the sit-ups. When I went to do a rope climb before the workout it had been so long I couldn’t remember how to wrap my feet. Anytime I’ve done a rope climb in the last couple of years it has been legless since I never do many reps. This was easily the most rope climbs I’ve done in a day and it went well. Was alternating on the rope with one other person most times when I got there, which worked out for rest time. I finished in 14:22.
Have I mentioned I’m loving this Ben Smith affiliate programming?!?!
- 7/7 DB Shoulder Press (40#)
- 12 Kroc Row (40#)
Sunday afternoon I spent 4 hours processing a bunch of reclaimed lumber… pulling nails, cleaning up the wood, and then cutting it down in to more manageable pieces. My back was really tight from so much bending over.
Walked 18 holes yesterday and was super sore. My legs kept giving out while walking and anytime I had to walk downhill I almost fell on my face. Quads are so fucking sore! Today I’ve started walking down the stairs backwards. I don’t think I even get this sore from “Karen.” Went to the 5pm class today.
Active Life – Shoulder Flexion 9
2 Sets Each Arm
- 100m Single Arm OH Carry (40# DB)
Was supposed to be a minute rest between arms but I had to rush it to get done before class started.
- 15 Push-ups
- 10 Shoulder Rolls
- 10 PVC Passes
- 200m Run
Bench Press (6×2 @ 80-85%)
** After each working set complete 5 strict pull ups.
I’ve definitely lost a lot from my 290 pound max. I did my pull-ups on the rope by reaching up as high as I could. Each set I alternated which hand was high.
** Alternate rounds with a partner. Finish the round you’re on.
- 15 Calorie Row
- 50 Double Unders
- 15 Double KB/DB Front Squats (30#)
Partnered with Jason, who was missing his rope so struggled on the DU. With my sore quads I wasn’t going heavy on the front squats and the thirty pound dumbbells turned out to be just fine. I missed 3 or 4 times on my first set of double unders but then got 4 sets unbroken. Started out by pulling 1,400+ cal/hr and went faster each round, getting around 1,700 on the 5th round. I was probably though about 12 calories when the clock ticked over, but then we each finished out our 5th rounds.
In for open gym at noon. Forgot about my shoulder rehab work.
- Bottom Squat Hold
- 100 Jump Rope
- 5 C&J (45#)
- 5 C&J (75#)
- EMOM – 5 C&J (75/55#)
- 200 Air Squats
Like doing Kalsu. I did 30 squats in the first minute, settled back on 25 reps for the next 5 rounds, and finished 27-18 for a time of 7:36.
- 10 Pendlay Rows (95#)
- 10/10 Single Leg Deadlifts (95#)
- 10/10 Single Arm Push Press (50#)
- 10 Curl-ups (3s pause)
Just a grind! Took about 20 minutes to work through.
Was light-headed getting up off the ground after finishing everything and my legs were definitely weak on the drive home from the gym.
Walked 18 holes in just over 3 hours at Rogers City Country Club yesterday morning. Drove back from the week of vacation this afternoon and started a garage workout before 6pm.
Active Life – Shoulder Flexion 10
- 10 Hollow Body Shoulder Flexion (8# DBs)
Doing these with 2.5# plates was an attack on my core the first time I did them, but the 8# felt pretty good today. Putting off the 9th workout to tomorrow which is a better one to do at the gym before my workout.
- 5 Rounds
- 400m Ski Erg
- 12 KB Snatch (53#)
- 5 Rounds
Got this from the gym’s Friday workout which was with 500 meter bike erg, so I cut it back to 400 for the ski erg. Instead of 12 toes to bars I did the 20 sit-ups. I definitely wasn’t going to do the snatches with the 70 pound Rx weight. Looking back at Wodify as I type this up, it must have been edited since I saw the workout the other day because it lists 0.3 mile Assault bike or 200m row as alternatives. Oh well, I need the cardio. 🙂
I started around a 2:15/500m pace and went a little faster each round, especially after getting through the halfway point. Each round the snatches were 6 right and 6 left without putting it down. Finished in 26:20.
I’m beat up from the kayaking yesterday! Went for a run after sleeping in. Did the same route as a couple of days ago and was almost two and a half minutes faster. 2.36 miles in 23:45.
Today I concentrated on my breathing, which is something I’ve been trying to change for a few years. Back in high school cross country, out coach taught us to breathe in every two steps and then breathe out on the next two. Is been doing it that way ever since. Well, that’s not really good advice, but I’m having a hard time changing to three steps at a time. When I can get it right, I feel much better on my runs.
Went out in the kayak this afternoon for 3.47 miles in 56:26.