Back Over 3

My calves aren’t sore yet, knock on wood. Went to the 4:30 class.

Warm-up – 4 Sets

  • 8 Strict Chin-ups
  • 20s HS Hold
  • 10 Pause Squat + Broad Jump
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

I think I did 5-3 on every set of chin-ups.

Strength

10:00 EMOM

  • 2 Deadlifts
    • 2 Sets 255#
    • 2 Sets 275
    • 2 Sets 285
    • 2 Sets 295
    • 2 Sets 305

It’s been almost a year since I pulled 300+. Felt ok.

Conditioning

24:00 EMOM (alt)

  • 200m Row
  • 15 American KBS (24kg)
  • 10 Thrusters (95#)
  • 6 Strict Pull-ups

Much worse than it looks. I did all singles for the pull-ups and kept the swings and thrusters unbroken.

Heavy Overhead

Busy day yesterday. I didn’t have/make time to workout.

Active Life – Hips

Warm-up

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

Workout – 6 Sets (3x each side for the step-ups)

  • 10 Lateral Box Step-ups (30″)
  • 5/5 Eccentric Ankle Dorsiflexion

Shit! I haven’t had these ankle dorsiflexions in weeks so I’m probably going to get really sore calves.

Active Life – Back Max

5 Rounds

  • 10s Supinated Deadlift Hold (225#)
  • 10 Alternating Push Up Shoulder Taps (3s hold)
  • 30s/30s 1 Arm Overhead Hold (70#)
  • 5/5 Kroc Rows (70#)

After round 1 I didn’t think I was going to make it with the holds. Helps to breath and remain calm.

Switching Programs

Feeling pretty good this morning.

Active Life – Single Leg Bias

Warm-up

  • 10 Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

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

When will these start getting easier? May not find out because this is the end of the 40 workout Single Leg Bias program. Active Life recommended I move to their Hips program next.

Conditioning

5 Rounds

  • 20 KB Snatch (44#)
  • 10 Ring Dips

I’ve had this on my idea list for weeks. I guess it’s similar to 2017 Regional Event 2, so glad I didn’t end up with a pec tear. Broke the snatches up to 10 each arm and did 2×5 on the dips. Finished in 8:18.

Active Life – Back Max

5 Sets

  • 14 Sumo Deadlift (165#)
  • 30s Bent Knee Hollow Hold

I’m into the second 40 workouts of Back Max, which I guess puts the focus on postural stamina. They told me that may be a weakness that caused my most recent tweak a few weeks ago.

Chin Meet Bar

Almost bailed on working out at the last minute, but the garage was already warm and I want to have the day tomorrow to do other stuff.

Active Life – Single Leg Bias

Warm-up

  • 10 Sumo Inchworms
  • 10 Sumo Stance Good Mornings (45#)
  • 10 Sumo Deadlifts (45#)
  • 10 Sumo Deadlifts (135#)

Workout – 3 Sets

  • 15 Sumo Deadlifts (165#)
  • 10/10 Sciatic Nerve Flossing

Conditioning

10:00 AMRAP

  • 2 Strict Chin-ups
  • 4 HR Push-ups
  • 6 Squat Jumps

I’ve done some similar variations of this but think they are usually 3-4-5 reps. My triceps and general upper body are sore from Wednesday. Smacked my chin on the descent in the second to last round. Ended up with exactly 17 rounds.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization (35#)
  • 10:00
    • 10 Glute Bridges (3s hold)
    • 10 Curl Ups

Made it through 4 sets plus the glute bridges.

Music of the day was the Black Panther soundtrack.

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.