Light Linda

Rested and was pretty damn lazy yesterday. After the deadlift volume on Friday and the plan for today with Murph tomorrow I didn’t want to overdo it. In to the gym early today at 10am.

Warmup

Active Life – Hips

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#, 3s)
  • 5 Jump Squats (singles)

Starting loading bars.

  • 10 Deadlifts (45#)
  • 10 Bench Press (45#)
  • 10 Squat Cleans (45#)
  • 5 Deadlifts (135#)
  • 5 Bench Press (95#)
  • 5 Squat Cleans (75#)
  • 5 Deadlifts (185#)
  • 5 Bench Press (115#)

Light Linda

10-9-8-7-6-5-4-3-2-1

  • Deadlift (205#)
  • Bench Press (135#)
  • Squat Clean (105#)

Wanted to try it out with the loading used by women at Regionals and as I’m typing this I realize the deadlift should have been 220 pounds. Whoops! We still got a good workout. I did the first set of squat cleans unbroken and quickly decided not to do that again until the late sets. It sent my heart rate way up and then my round of 9s took almost twice as long as the 10s. I did the deadlift and bench unbroken the whole way and went back to unbroken cleans for the 3-2-1. Finished in 14:55.

Active Life – Hips

Workout: 4 Sets (2x each arm)

  • 12 Single Arm Waiters Squats (24kg, 5s pause)
  • 100m Single Arm Farmer Carry (28kg)
  • 30s Rest

Holding the KB on the front rack for so long sucked! this took about 12 minutes.

Memorial Weekend

Walked 18 holes yesterday. My hamstrings and hips are a little tight, probably from all of the lunges. Out in the garage in the early afternoon.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.46 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 8×45#
    • 8×135
    • 8×185
    • 8×225
    • 2x8x255
  • Rest
  • 60 Sumo Deadlifts (225#)

All RDLs were done with a neutral grip. For the Sumos I wanted to do 10×6 and was able to. Alternated my mix grip each set. Finished in 4:44. Wasn’t sure how my back would do coming back to these after the trip and slacking most of the week after.

Active Life – Back Max

3 Rounds

  • 60s Front Rack Hold (165#)
  • 50m/50m Single Arm Farmer Carry (70#)

That hold was no cake walk in round one. I focused on controlling my breathing to get me through. Finished in 7:24.

Don’t need anything more than those pieces for the day since I turned strength into some conditioning. Looking forward to the three-day weekend.

Lunge to the Death

Went to the 4:30 class.

Warm-up

15:00 EMOM (alt)

  • 50′ Butt Kicks + 50′ High Knees
  • 20 Air Squats
  • 15 Supermans

Strength

Back Squat

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 10×185
  • 20×135

Can’t remember the last time I’ve squatted that many reps. Felt fine.

Conditioning

12:00 EMOM

  • 5 Burpees
  • MAX Front Rack Lunges (75#)

I did 2 rounds of 12, then 8 rounds of 10, 12, and 14 for a total of 130 lunges. Fucking terrible, especially in the front rack.

Walked 400m to cool down.

Keep Planking

On Sunday night I played pickleball for about 2 hours. It was a lot of fun! Walked 18 holes yesterday. Out in the garage in the afternoon today.

 

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 8/8 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 8 Single Leg Deadlifts (135-155-155#)
  • 40s Bent Knee Hollow Body Hold

Was getting unstable with 155. I guess it’s been a few weeks.

Conditioning

15:00 AMRAP

  • 10/10 Single Arm Push Press (50#)
  • 25 Sit-ups
  • 20 Russian KBS (70#)

Stole from the gym’s workout today but I’m still not doing bar work so I did sit-ups instead of 15 T2B. Got through 5 + 55 with everything unbroken.

Active Life – Back Max

5 Rounds

  • 30s Plank
  • 30s Left Side Plank
  • 30s Right Side Plank

Did them on my hands, which was probably a bad idea with my left wrist bothering me the last few weeks.

2018 AGOQ #4

I’m a little bruised up on my collarbone from the cleans, but feeling good otherwise.

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3x each leg)

  • 10 Box Step Ups (24″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Got the ticker going!

Conditioning

Warmed up snatches with 5×45, 5×75, 3×115, and 3×145.

2018 Age Group Online Qualifier #4
5:00 AMRAP

  • 9 HSPU
  • 6 Bar-facing Burpees
  • 3 Snatch (165#)

Holy fuck when I got that first snatch! My feet were getting really wide on every catch. I did every set of handstand push-ups unbroken though the 2nd and 3rd rounds were a bit slower. Felt pretty good on the burpees. Did exactly 3 rounds.

Active Life – Back Max

12:00

  • 8/8 Bottoms Up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#)
  • 8/8 Suitcase Deadlift (88#)
  • 8/8 Single Arm Push Press (50#)

After cruising through round 1 I picked it up so I could get through 3 rounds and was able to.

Lift Heavy Shit

I really did have plans to hit a garage workout yesterday, but I was tired and decided on another rest day. Wasn’t missing the 10am class today, except I walked in and it is actually a 9am on Saturdays! Oh well, I was able to take advantage of the empty gym and was kind of nice to do my own thing.

Warm-up

  • Bottom Squat Hold
  • 10/10 Leg Swings
  • Dead Hang
  • 2 Sets
    • 50′ Walking Lunge
    • 10/10 Single Arm KBS (35#)
  • 10 Power cleans (45#)
  • 8×95#
  • 20 DU
  • 6×115#
  • 20 DU
  • 4×135#
  • 40 DU

Conditioning

This was one programmed at the gym during the week.

  • 10-8-6-4-2 Power Cleans (155-185-205-225-245#)
  • 50 Double Unders

I did all single cleans. I missed 3 times in the first round of DU, did 2 rounds of 30-20, missed 5 times in the 4th round, and did the last round unbroken. Finished in 10:09. The bars sure got heavy after the first 2 weights, but it felt great to lift some shit.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 8/8 Glute Bridges (3s hold)
    • 12 Curl-ups (3s hold)

Did 5 rounds.

Take It Easy

Tuesday was a travel day coming back from Barcelona. Walked 18 on the course yesterday and was fucking dead by the 8th hole. Probably shouldn’t have played because I was unable to do anything the rest of the day and could barely eat.

Still tired today so I jumped on the Airdyne for 20 minutes, doing 5.95 miles. Didn’t want to dig myself a bigger hole by doing anything too intense yet. Mowed the lawn too.

Gettin’ The Worm

My body feels a little tight from yesterday, but my back seems to be solid. Out in the garage by 9am because I’m leaving for Europe this afternoon. I don’t remember the last time I worked out so early.

Active Life – Hips

Workout – 15:00

  • 12 Side Shuffles (5m)
  • 10 Walking Lunge (20# DBs)
  • 10 Kossacks
  • 50/50m Single Arm Waiters Carry (35#)

It’s nice to finally be able to open the garage and do these walks outside instead of pacing back and forth 5 meters at a time. From the back of my garage to the street is right around 25 meters. Got through 4 rounds, the shuffles, and the lunges.

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

Did 2 sets of 5 snatches with the empty bar. Probably should have done some dubs.

15-10-5 Snatch (75#)
60-40-20 Double Under

All snatches were unbroken. I missed a dub right off the bat and then at 32 reps. Missed at 14 in the second round. In the last round I dropped my rope and it wrapped around the bar slowing me down. Then I missed at 7 reps and missed again. Finished in 3:46. Could get close to 3:00 without all the screw ups.

Active Life – Back Max

4 Rounds

  • 50s Overhead Barbell Hold (165-135-135-135#)
  • 50m Double Front Rack Carry (50# DBs)

I was shaking so bad and barely made it through with 165 so I dropped down for the rest and still struggled. My wrists get so sore from these. Finished in 11:40.

Glad I got that in. Hopefully I can get in some bodyweight workouts and running over the next week. Mowed the lawn right after and time to pack and get to the airport!