Tag: burpee

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.

All The Lunges

My ankle seems a little worse today, probably from lateral hops. Went to the 4:30 class.

Warm-up

12:00 EMOM (alt)

  • 50′ Bear Crawl
  • 10 Goblet Walking Lunges (35#)
  • 8 Burpees

The burpees didn’t feel great on the ankle.

Front Squat

Each set starts with a 3 second pause on the first rep.

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 10:00 EMOM
    • 3×185

Was plenty heavy enough with where my squatting strength is.

Conditioning

12:00 AMRAP

  • 50’/50′ Suitcase Walking Lunge (40# DB)
  • 10 Strict Ring Dips

Go 25 feet down and back with the weight in the same arm and then repeat with the other arm. I got through 5 rounds plus 50 feet. Did every round of ring dips 4-3-3 and was surprised I didn’t die on them. My ass is gonna be sore from about 200 weighted lunges total today.

Midline

5 Sets

  • 10 Plank Pass Throughs
    • 3 Sets 30# DB
    • 2 Sets 35# KB

Tried something new I saw in an Instragram story.

WTF April

There’s about 0.5″ of fresh ice on my driveway in the middle of April. This weather combined with feeling tired yesterday led to a rest day. Out in the garage tonight.

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 (3 each leg)

  • 12 Box Step Ups (20″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

My ankles and calves are tight from the Thursday run.

Conditioning

1 -> 10 Burpees
2 -> 20 Air Squats

Could feel myself getting slower in round 5. Finished in 6:41.

Fight the Urge

Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.

25-20-15

  • HSPU
  • Box Jumps (24″)

Did the handstand push-ups 10-8-7, 8-7-5, and 8-7. Had to resist the urge to do 3×5 for the 15. Jumped and stepped down every rep. Finished in 8:17.

Warmed up Pendlay rows with 8×45#.

4 Sets

  • 6 Evil Wheels
  • 8 Pendlay Rows (115#)

Warmed up back squats with 4×115, 2×165, and 2×185 to also give me a feel for what load to use.

E30S 10:00 (alt)

  • 5 Burpees
  • 2 Back Squats (205#)

Maybe should have used 225#, but didn’t want to push it.

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.

Bail

Feeling a little sore from yesterday, mostly in the glutes from the single leg deadlifts and calves again from those ankle things.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 5 Sumo Inchworms
  • 20 Kossacks

I really like the stretch of these Kossacks.

Workout – 3 Sets

  • 15 Sumo Stance Good Mornings (115#)
  • 8 Eccentric Knee Flexion (30# DB)

Fifteen reps is a lot!

Conditioning

Planned to do this workout I saw yesterday on Miranda’s Instagram.

  • 100 Dumbbell Thrusters (35# DBs)
  • EMOM: Ascending burpees
  • “You do not have to do BURPEES on the first minute.”

I hate that shit where you get a free minute, but that is how it’s stated in the workout description, so I was going to follow it. After starting with 25 right off the bat, I wasn’t feeling it, especially when I bitched out and only did 5 in the next minute. So then I did 10 in each of the next 2 minutes to get to 50 at 3:42 and stopped, with only doing the 1-2-3 burpees. Oh well.

Active Life – Back Max

10:00 (3-5 breath holds)

  • Ring Plank
  • 1 Arm Overhead Hold (70#, each arm)
  • 8 Romanian Deadlift (135#)
  • RDL Hold

Hell, I worked up a nice sweat doing these movements!

Not a Fav

In to the gym tonight since I won’t be here this weekend.

Active Life – Singe Leg Bias

Warm-up

  • 10/10 Lateral Step Overs
  • 3 Sets
    • 8/8 Eccentric Ankle Dorsiflexion

Workout – 3 Sets each arm

  • 10 One Arm KB Front Squat (53#)
  • 10 Groiners
  • 1:00 Rest

I was out of breath from this.

Conditioning

  • ** EMOM – 7 Wall Balls
    • 25 Burpees
    • 25 Power Cleans (135#)
    • 25 Burpees
  • 5:00 Rest
  • 21-15-9 Thruster (75#)
  • 42-30-18 Sit-up

Took me 7:49 to finish the first part so I ended up doing 56 wall balls. Thrusters felt really good. Finished the entire workout at 18:21.

Active Life – Back Max

12:00 for quality (2 breath holds)

  • 10 Alternating Bird Dog
  • 10 Alternating Dead Bug
  • 20 Side Plank

Decided to set the clock for 15 second intervals instead of trying to do all of the breath + rep counting, figuring there would be enough time wasted switching sides. Problem is that bird dogs and dead bugs are almost an instant switches compared to side planks, which waste about 5 seconds. It was too long and had to start taking rests after 10 seconds on the dead bugs after 5 or 6 of them. Side planks weren’t an issue, though still tough. With the clock running that way got through an entire round and 8 bird dogs. This is my least favorite of all of the back work sessions.

12 Days of Christmas

Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.

Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.

“12 Days” – Partner

Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.

  • 1 Bear Complex (115#)
  • 2 Deadlifts (115#)
  • 3 Power Cleans (115#)
  • 4 T2B
  • 5 Box Jumps (24″)
  • 6 Burpees
  • 7 Goblet Squats (53#)
  • 8 KB Snatch (53#)
  • 9 Wall Balls (20#, 10′)
  • 10 Push-ups
  • 11 American KBS (53#)
  • 12 Thrusters (115#)

** One partner must always be holding a 45# plate any way you want.

Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.

15th of December

My quads and glutes are a little sore from yesterday.

Active Life – Single Leg Bias

Warm-up

  • 3:00 Airdyne

Went 0.91 miles.

Workout – 10:00 for quality

  • 10 Samson Walking Lunge
  • 15 RKB Swings (53#)
  • 10/10 Lateral Leg Swings
  • 5/5 Lateral Box Step Ups (30″)

Got through 3+25.

Conditioning

Picked this out of the BTWB Fitness Level Workouts in the Light category. Warmed up with 5 hang power cleans at each of 45, 95, and 115 pounds.

3 Rounds

  • 15 Hang Power Cleans (135#)
  • 15 Burpees

Went 9-6 on the cleans each round and finished in 6:14. Too much resting.

Active Life – Back Max

3 Rounds

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

I did the L hangs on my fat pull-up bar, which was no big deal for only 10 seconds. The hip extensions were much easier this time.

Longer Than Forever

Yesterday Alex came by and put a new shut-off valve on the gas line for the garage heater. I hadn’t been able to turn it on since last winter. So nice to be able to heat the place up again for workouts!

heater-back-in-action.jpg

Active Life – Single-leg Bias

Warm-up – 2 Rounds

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

Workout – 3 Sets

  • 10/10 Front Rack Box Step Ups (24″, 95#)
  • 1:00 Rest between legs

Challenging!

Conditioning

  • 25 Burpees
  • 25 T2B
  • 25 MB Cleans (20#)

After looking at the Active Life stuff I had a feeling it would take a lot of time, so I wanted a sprint workout. This did the trick. Clock was at 1:18 after the burpees, 2:33 after toes to bars, and finished at 3:52. I went 6-5-5-5-4 on the T2B. Didn’t feel like a very good time for that workout.

Active Life – Back Max

3 Rounds

  • 5x Pallof Series (blue band)
  • 100m/100m 1 Arm Farmer Carry (70#)
  • 5 Evil Wheels
  • 12 Good Mornings (75#)

The Pallof Series took forever because it ended up being 60 reps per round. I think I’m taking the instructions too literal on the reps because if I would have held each rep as long as it said it would have taken me well over 5 minutes. I did 6 laps (3 in each direction) around the garage for 100m. The 3 rounds of this took just shy of 30 minutes!