On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)
10 Cat Camel
5-3-1 McGill Big 3
We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.
80 Russian KBS (53/35#)
80 DB Hang Snatch (25/15#)
80 Step-us (20”)
80 DB Sit-ups (25/15#)
Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.
20/20 Pallof Circles
10/10 Hands & Knees Upper Back Rotation
10/10 Banded Anti Rotations (purple tubing)
I completely soaked a towel with sweat.
Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.
Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.
The front of my right ankle feels really weird. No trip to the gym today with 0.5″ of ice out there. I hit a garage session in the afternoon.
Active Life – Back Max
Warm-up – 3 Rounds
5 Cat Camel Rock Backs
10 Sumo Deadlift (45#)
10 Sumo Deadlift (95#)
10 Sumo Deadlift (135#)
16 Sumo Deadlift
30s/30s Sciatic Nerve Flossing
I used 165-185-205#. After the 2nd working set I noticed it was supposed to be 18 reps. Whoops! So I bumped up 20 more pounds which I hadn’t planned on.
I haven’t been wearing a lifting belt at all lately. My thinking is that I shouldn’t rely on it as a crutch and hopefully I’ll build everything in my back a lot better to protect itself.
Active Life – Back Max
Yep, a double Back Max day because the first one looked like a good way to warm up. Between Back Max and the Hips program there has been no escaping deadlifting pretty much every day, so it’s been hard to pair up the two programs. Less than 20 workouts in each program left though.
30s Supinated Deadlift Hold (205#)
30s/30s Single Arm Overhead Hold (53#)
10 Push-up Shoulder Taps (3s hold)
5/5 Single Arm Ring Rows
I kept moving to give it double duty as conditioning. Took me 20:30 to finish. The deadlift hold almost fell out of my fingers in the last two rounds. I did a push-up before each shoulder tap. Made the ring rows harder each round by moving forward a bit. Those are a neat movement.