Year: 2018

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.

Other Struggle

Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.

Warm-up

12:00

  • 250m Row cals
  • 6 Strict Pull-ups
  • 3 Push Presses (45#)
  • 2 Push Jerks (45#)
  • 1 Split Jerk (45#)

Got through 4 rounds.

Weightlifting

Push Jerk + Split Jerk

  • 95#
  • 135
  • 165
  • 185
  • 10:00 EMOM
    • 5 rounds @ 205#
    • 5 rounds @ 225#

Conditioning

3 Rounds

  • 12 HSPU
  • 21 Pull-ups
  • 21 Row cals

Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.

Active Life – Back Max

12:00

  • 10 Alternating Push-up Shoulder Tap (2 count hold)
  • 10 Alternating Thoracic Extension Rotation (2 count hold)
  • 20s Table Top Hold

Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.

Will I Be Sore?

Active Life – Singe Leg Bias

Warmup – 2 Rounds

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

Workout – 6 Sets

  • 12 Front Rack Box Step-ups (20″, 95#)
  • 1:00 Rest

Went lower after standing next to the box and seeing where my knee was. Plus I haven’t had these in weeks and the reps are increased.

I knew the back one takes a long time and is taxing on my back anyway, so I didn’t do any cardio.

Active Life – Back Max

3 Rounds

  • 12 Alternating Single Leg Deadlift (125#)
  • 12 Romanian Deadlift (125#)
  • 12/12 Kroc Rows (53#)
  • 12 Evil Wheels
  • 30s Double KB Overhead Hold (50#)

Can’t wait to see if I get super sore again, like the last time I did this.

Easier?

Could feel my shoulders and lower body a little yesterday from that OH carry & thruster combo.

Active Life – Single Leg Bias

Warm-up

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

Workout – 3 Rounds

  • 10/10 KB Kossacks (35#)
  • 10 Jumping Lunges

Conditioning

20:00 AMRAP

  • 10 Burpees
  • 10 Power Snatches (75#)
  • 10 HSPU
  • 10 V-ups

Paced right from the start with the burpees knowing this stuff could add up and I wanted to be able to do all of my snatches unbroken. I did 5-5 on every set of HSPU. Finished 6 rounds and 4 burpees.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank

Seemed a little easier on my shoulders this time, but I was glad when it was over. I did 2:00 elbows, 2:00 hands, 2-2, and 1-1 again.