Squat ‘Em

Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (3 second, 20#, 10′)

Workout – 6 Sets

  • 80m Single Arm Farmer Carry (62#)
  • 1:00 Rest

Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.

Class Warm-up

5 Sets

  • 4 Clean Pulls
  • 3 Tall Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean

Used 45-45-75-95-115 for these warm-up sets

Weightlifting

Squat Clean

  • 0:00-8:00 Find heavy single
  • 8:00-10:00 Rest
  • 10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single

Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.

Conditioning

16:00 AMRAP

  • 12 Burpee Box Jump Overs (24″)
  • 8 Toes to Bars
  • 48 Double Unders
  • 8 Chest to bar Pull-ups
  • 12 Wall Balls (20#, 10′)

Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.

Active Life – Back Max

8 Rounds – Unbroken

  • 10s Bent Knee Hollow Hold
  • 10 Lemon Squeezes

I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.

I’m Sore-y

Yesterday was a rest day. My shoulders were starting to feel pretty wrecked, my abs randomly cramped all day, and my back was a little tight. Today I can’t straighten my elbows, most of my upper body and core is sore, but my legs and back feel fine.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

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

Workout – 4 Rounds

  • 20 Sumo Deadlifts (135#)
  • 10/10 Sciatic Nerve Flossing

Active Life – Back Max

3 Rounds

  • 5 Cat Camel
  • 10 Thoracic Extension Rotation
  • 10 Bird Dog

I paused two seconds at each position.

3 Rounds

  • 10 Double DB Walking Lunge
  • 10 Strict Toes to Bar Strict Hanging Knee Raises
  • 10 Double DB Front Squat

I used 35-40-50 for both movements. Hanging from the bar hurt and there was no chance in hell I could do T2B, so I did knee raises up to hip height.

This was plenty of work so no conditioning today.

Angie & Active

Upper body is a little sore from Friday.

Conditioning

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Haven’t done this in over 3 years. I was able to butterfly through 52 reps and then switched to a regular kip. Kept sets of 5 through 90. On rep 91 I felt my left hand so I finished with quick singles. Was done with the pull-ups at 8:18. Was able to do all 5s on the push-ups and finished at 14:28. Sit-ups completed at 18:40 and final time was 22:27. A bit over 90 seconds slower than my PR, but my 2nd best time.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit Ups (40#)
  • 8/8 Kneeling Torso Row (44#)
  • 8 Evil Wheels
  • 8 Sumo Stance Good Morning (115#)
  • 30s Front Rack Hold (115#)

Scaled back the weights from what I’ve been using to ease my back in.

Minute Per Side

Back is even better today.

Active Life – Singe Leg Bias

Warm-up – 2 Rounds

  • 10 Squat Press Outs (25#)
  • 5/5 Pistol Negatives on a Box (24″)

Workout – 6 Rounds

  • 1:00 Double DB Box Step Ups (24″, same leg)
  • 1:00 Rest

I started with the right leg and held 20s, 25s, and 30s. Reps were 18-17, 19-19, and 18-17. My left side definite felt weaker with less endurance.

Wow, what a noticeable temp difference near the ceiling after the heat been running for a couple of hours.

Conditioning

I was going to only do the two sessions of Active Life, but after sitting down for a few minutes to rest I started to stiffen up. So I cut the Bax Max portion and jumped on the AirDyne instead

10:00 Airdyne

Not going for any 300 FY records today after fatiguing the legs with those step-ups. Still managed 336 cals and exactly 4 miles. I did another 5 minutes of recovery for 1.39 miles.

Yep, a Solid Tweak

My back was worse the last two days so they both became rest days. It is feeling quite a bit better today. Needed to do something but I’m skipping any Active Life work which stresses that low back. Been awhile since I’ve done a long one, so I came up with this.

30:00 AMRAP

  • 200m Ski Erg
  • 20 Push-ups
  • 20 Walking Lunges
  • 20 Push Press (45#)

Was too slow on the erg through the first 4 rounds so I picked it up. Was able to do the push-ups in 4×5 each round. Finished exactly 8 rounds and then the timer went off.

Is This The One?

Active Life – Single Leg Bias

Warm-up

  • 3:00 Ski Erg (678m)

Workout – 10:00

  • 10 Samson Walking Lunge
  • 15 Russian KBS (35#)
  • 20/20 Lateral Leg Swings
  • 10 Lateral Step Overs

Hips were really lighting up from so many leg swings. Got through 3+18.

Conditioning

3 Rounds

  • 10 Ring Rows
  • 15 MB Cleans (20#)
  • 20 GHD Sit-ups (Parallel)

My back acted up at 10 cleans in round 3. Slowed a bit and finished in 6:40.

Active Life – Back Max

3 Rounds

  • 60m Single Arm Farmer Carry (35#)
  • Every 10m – 5 Single Arm Russian KBS (53#)
  • 30s Rest
  • Repeat with other arm
  • 30s Rest

Stayed light after the back tweak. Finished in 14:22. Hopefully my back is nothing.

Add Weight to the Kossacks

Friday was a planned rest day because I went out with the crew to Brew Ha-Ha. I should probably start planning Saturday as a rest day because I’ve been getting so busy with projects around the house and shop that I don’t want to stop to workout. So I’ve had 2 days off, though I’d done something 5 days in a row before that, so still only a 2 rest day week.

Active Life – Single Leg Bias

Warm-up

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

Workout – 3 Sets

  • 8/8 Kossacks (3s pause, 35# KB)
  • 10 Jumping Lunges

Adding weight to the Kossacks was harder than expected, especially with the pauses.

Conditioning

Rowing Kalsu

  • 100 cal Row
  • EMOM – 5 Burpees over the rower

I’ve done this once before but with the wrong method of not having to do burpees during the first minute. My time was 7:52. Today I did it correctly and it took 8:40. I only needed 6 calories at the end so I’m pretty sure I would have beat my time if I’d done it the same way.

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between sides)
  • 5/5/5/5 Side Plank + Hip Abduction (3 count pause at top)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Raising my leg up on the side planks is one of the hardest things I’ve tried in a while. It was supposed to be 10/10 but I had to switch it up after I get into that very first set. Between those and the Kossacks I think my hips may be feel rough tomorrow. This was fatiguing on the shoulders too .

Still Not Squatting the Olympic Lifts

My chest is still sore. Low back felt a little tight this morning. Last night working in my shop I did feel a few things going on in the low back when I was moving a shelf around inside a table. I’m not feeling any kind of tweak effects today though. 👍

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (20#, 10′, 3 second)

Workout – 3 Sets each arm

  • 30m One Arm Farmer Carry (110#)
  • 1:00 Rest between arms

It was supposed to be 60m but I had to screw around with my DIY Farmer handle too much and it was awkward so I only went side to side in the gym. Good enough for today.

Warm-up

5 Sets

  • 3 Hang Snatch High Pull
  • 3 Hang Power Snatch
  • 3 OHS
  • 3 Hang Squat Snatch
  • 40 Jump Rope
  • 15 Double Unders

I did 2 sets with 20kg and then 25, 30, and 35. Worked up a sweat!

Weightlifting

Snatch High Pull + Hang Power Snatch

  • 45kg
  • 55
  • 65
  • 75
  • 70
  • 70

I wish I felt comfortable enough with my back to start squatting these. I much be tired though because I almost didn’t get under 75kg!

Conditioning

12:00 AMRAP

  • 1 Snatch (135#)
  • 3 C&J (135#)
  • 30 Double Unders

The snatch was supposed to be a squat and the Rx weight was 155. Scaled back and even this got my back really tight. Was able to keep moving but ran into some trouble with dubs in the middle rounds otherwise I think 12 rounds was within reach. I finished 10+4.

Active Life – Back Max

10:00 EMOM

  • 10 Sit-ups
  • Plank (rest of the minute)

Not at bad as I was expecting. I did all planks on my elbows today.

Ready for a rest day tomorrow!

A Sumo Kind of Day

My chest is still pretty sore! Out in the garage in the evening. Have I mentioned how nice it is to have the bigger speaker out there? 🙂

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 10 Sumo Inchworms
  • 10 Sumo Good Mornings (45#)

Workout – 4 Rounds

  • 15 Sumo Deadlifts
  • 10/10 Sciatic Nerve Flossing

I went 135-165-185-185#.

Conditioning

3 Rounds

  • 500m Ski Erg
  • 2:00 Rest

Times were 1:44.6, 1:44.6, and 1:46.2. Couldn’t hold on. My legs and low back got fatigued from the deadlifts.

Active Life – Back Max

12:00

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

Got through 6 rounds plus the 10 shoulder taps.