Holding Up

Walked 18 holes yesterday and it felt a bit like a pulled muscle in my right middle back during some swings. It just wouldn’t loosen up, but good thing it didn’t affect my swing. Last night my legs were aching. Thinking it was from walking the course for some reason because I can’t imagine feeling like that so long after the Sunday workout. Can’t believe my chest isn’t sore though.

Went to the 4:30 class today.

Warm-up

10:00

  • 10 Right Arm KBS (35#)
  • 5 Glute Bridges
  • 10 Left Arm KBS (35#)
  • 30s Plank

Did 5 rounds.

Weightlifting

Power Cleans

  • 5x20kg
  • 5×40
  • 3×60
  • 2×70
  • 2×80
  • 2×90
  • 10:00 EMOM
    • 5 Sets 2×95
    • 3 Sets 2×100
    • 2×105
    • 2×110

All touch-n-go except for the last set. I chickened out on it, but I dropped the bar and did the 2nd rep right away. Really happy with the way the lifts felt.

 

Conditioning

9:00 AMRAP – 1-2-3…

  • Deadlift (90kg)
  • Push-up
  • Sit-up

After the cleans I stripped off some weight and decided 90kg (198#) was good enough instead of the Rx 225#. Was able to go unbroken through every movement and finished exactly 12 rounds. Could have gone faster through the middle section of this workout.

This felt good too. No belt for the cleans or the deadlifts, so my back is feeling good!

Bench Day

Did a bunch of yard work yesterday and didn’t have time to workout with other stuff and family visiting. Went to the gym at noon.

Warm-up

  • 1 Mile Run
  • Bench press
    • 10×45#
    • 10×95
    • 5×115

Had to get out of the house so I got the gym a little early to run.

15:00 AMRAP

  • 10 Bench Press (135#)
  • 20 Air Squats

Did two sets of 5 for every round of bench press and my second sets were starting to get slow in the last few rounds, so I think it was a pretty good strategy. Based on my 8:43 for 100 reps with 135 pounds I was thinking somewhere around 10 rounds would be pretty good. Then I did the first round in just over a minute. I finished the 6th round at 7:30, so was able to keep that same pace to get 12+3.

I’ve been wanting to try a metcon with bench pressing, so finally pulled this out of my idea list. The only other times I’ve benched in a metcon were Linda and 100 reps for time.

Fitting that this morning Castro announced bench press would be at Regionals. I wonder what the workout will be.

https://www.instagram.com/p/Bib_NivFgQn/

 

5 Rounds

  • 100m Single Arm Farmer Carry (62#)
  • 20 Walking Lunges
  • 100m Single arm OH Walk (44#)
  • 20 American KBS (44#)

The rounds were much quicker than I thought so instead of doing the planned 30 minutes, we cut it off after 5 rounds, which was at 21:09.

Sumo Conditioning

My quads are already sore from yesterday. Out in the garage before lunch.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.53 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts

  • 6×45#
  • 6×95
  • 6×135
  • 6×185
  • 6×215
  • 6×245
  • 2x6x265

The workout portion also included the Sumos I combined with the conditioning below.

Conditioning

10:00 AMRAP

  • Buy-in: 30 Sumo Deadlifts (245#)
  • MAX Airdyne (AD2) cals

I figured throwing the Sumos in here would keep me moving. I did 15-8-7 for the deadlifts and finished in about 1:30. Got 229 calories.

42 Minutes

Switched up my week since the forecast called for rain today, so I talked 18 holes yesterday instead of getting in a workout. Went to the gym at 11 today with Brandi and did the programmed workout.

Warm-up – 3 Sets

  • 12 cal Row
  • 12 Plank Push-ups
  • 12 Ring Rows

Conditioning

  • E3M – 4 Rounds
    • 30 Wall Balls (14#, 10′)
    • 15 Burpees
  • 3:00 Rest
  • E3M – 4 Rounds
    • 30 OH Lunges (45#)
    • 15 Step-ups (24″)
  • 3:00 Rest
  • E3M – 4 Rounds
    • 15 cal Row
    • 15 V-ups
    • 15 OHS (45#)

Didn’t take much to decide to use 14# for the wall balls. Knew rest would be valuable and wanted to be able to keep going unbroken. Made the right choice. The first set of movements were by far the worst on the lungs. I used an empty barbell for the OH lunges and squats. The second set of movements were a huge leg burner and I did the step-ups instead of box jumps to help save my back. I increased my pace on the rower each round, starting at about 1,200 cal/hr and doing about 1,400 in the 4th round.

It took about 1-1.5 rounds to get a feel for each group of movements. I think I was faster on rounds 3-4 of each grouping. Overall probably averaged just over 1 minute of rest each round. Haven’t done something like this in a long time; it was a solid 42 minute grind.

One Third of Max

It was a great day for golf yesterday! I didn’t walk though because I was explaining our rules and stuff to a friend who is playing with our group this year.

Garage workout during lunch today.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 4 Sets (2x each leg)

  • MAX Box Step-ups (35# DBs, 24″)
  • 5/5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

The step-ups are all with one leg per set. I went R-L-R-L and did 20-20-15-15. Plenty of reps.

Conditioning

3 Sets

  • 1:00 Burpees
  • 1:00 Rest

First set was all done with the rebounding jump forward into jump up. The other 2 sets I couldn’t keep that up. Got 25-20-20.

Active Life – Back Max

Workout – 3 Sets

  • 20 Front Squat (115#)
  • 30s/30s Banded Ankle Distraction

Glad I decided not to try 115-125-135, especially after seeing the notes when I finished that said to use 33% or less of 1RM. So I was even too heavy for what my current max would be.

April 18th Main Site

My quads started getting sore on Thursday night during Avengers and then Friday my legs felt really tired. Has to be from Wednesday right? Yesterday I planned to workout but got working on my dad’s planer and lost track of time. When I was done it was 6:30 and I really didn’t feel like a workout. Noon at the gym today.

Active Life – Hips

Warm-up

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

Workout – 6 Sets (3x each arm)

  • 10 Single Arm Waiters Squat (53#)
  • 80m Single Arm Farmer Carry (53#)
  • 30s Rest

Forgot to do the 3 second pause on the squats.

Conditioning

25:00 AMRAP

  • 20 push-ups
  • 30 sit-ups
  • 40-cal. row

This was the main side workout on the 18th. Tried to keep 1100+ cal/hr on the rower. I did 12-8 push-ups for 5 rounds and then my final two sets unbroken for a score of 6+30, which ranks as an 85 on BTWB.

Midline – 3 Sets

  • 10 Plank Pass Throughs (35# KB)
  • 20 Hollow Rocks

Not sure we needed more core work after so many sit-ups.

Heading to the golf course for the first round of the year tomorrow so I won’t be working out.

Hand Release Sandwich

Garage workout before a late lunch.

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
  • Single Leg Deadlifts
    • 10/10 @ 45#
    • 10/10 @ 95#
    • 10/10 @ 115#

Workout – 4 Sets (2x each leg)

  • 15 Single Leg Deadlifts (135-155#)
  • 60s Bent Knee Hollow Body Hold

Rough! I hope the reps don’t keep increasing over the last stretch of this program.

Conditioning

  • 25 HR Push-ups
  • 50 Ski Erg calories
  • 25 HR Push-ups

The first set of push-ups took 40-45 seconds, the ski took 2:57, and finished at 5:02, so the last set of push-ups probably took about a minute.

Active Life – Back Max

4 Rounds

  • 12 Curl-ups
  • 12 Lemon Squeezes
  • 15/15 Single Arm KBS (35#)

Took 8:26.

As Many Lunges

Went to the 4:30 class.

Warm-up

4 Sets

  • 15 Air Squats
  • 15 Supermans
  • 25′ Bear Crawl

This was a lot of Supermans for a warm-up!

Front Squat

Supposed to be a 3 second pause at parallel on the first rep, which is hard for someone who bottoms out.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 10:00 EMOM
    • 2×205

Squat is feeling pretty good.

Conditioning

4 Cycles

  • 5:00
    • 500m Row
    • 400m Run
    • AMRAP Front Rack Lunges (95#)
  • 3:00 Rest

When I saw it posted online I was thinking 115# but I decided to go with 95# and was glad I did. Tried to keep a <= 1:55 pace on the rower and I’m sure I was slow on the run. I pulled up my knee pads after coming in from the run and had about 40 seconds each time for lunges. Didn’t use a rack and did 17-20-18-19 without ever dropping the bar. I hate running! I’ve done a lot of lunges in the last 2 weeks.

Raked

I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.

Active Life – Hips

Workout – 4 Rounds

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (25# DBs)
  • 10 Alternating Kossacks

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10 -> 1

  • Burpee Box Jumps (24″)
  • Back Squats (95#)

Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.

Active Life – Back Max

12:00

  • 10 Alternating Prone Thoracic Extension Rotation
  • 5/5 Split Squat Rock Back (3s pause)
  • 10 Alternating Dead Bug
  • 5 Evil Wheels
  • 10 Bottom of Burpee

Work for quality. Got through twice plus through the evil wheels in a 3rd round.

Almost Unbroken

Tiring rest day yesterday with 5 hours on the road to buy an old truck. Went to the gym at noon today.

Warm-up

  • 800m Run
  • Shoulder Stretching
  • 2×5 Thrusters (45#)
  • 20 DU
  • 5 Thrusters (95#)

Ashley was late so I ran some laps.

Conditioning

2 Rounds

  • 50 DU
  • 10 Thrusters (115#)
  • 25 Sit-ups
  • 50 DU
  • 20 Wall Balls (30#, 10′)
  • 25 Sit-ups

I missed one double under at 46 in the 2nd set of round 1 otherwise every movement was unbroken. The heavy wall balls were definitely the toughest to power through. Used the sit-ups to try to slow my breathing. Finished in 10:37.

Accessory / Midline

4 Sets

  • 20 Hollow Rocks
  • 10 Pendlay Rows (95#, supinated)
  • 5/5 Turkish Get-ups (35#)
  • 5 Evil Wheels

Maybe worse than the conditioning! Took 19-20 minutes to get through.