Front Squat

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.

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.

Do Over

Garage session before dinner.

Active Life – Hips

Warm-up

1:00/1:00 Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs
8 Paused Squat Press Outs (25#)
5 Single Jump Squats

Workout – 4 Sets (2x each arm)

12 Single Arm Waiters Squat (3s pause, 53#)
100m Single Arm Farmer Carry (53#)
30s Rest

Conditioning

2:00 AMRAP – DU
1:00 Rest
2:00 AMRAP – Dumbbell Snatch (35#, alternating)
1:00 Rest
2:00 AMRAP – DU

Wasn’t planning on the 2nd round of double unders, but I was not happy with missing so much in the first 2 minutes; I could barely get through 20 reps at a time. Did 147 and 158 double unders, so was nice to get a higher number when I was fatigued. Went unbroken for the snatches with 49 reps. You don’t always have to go heavy.

Active Life – Back Max

3 Sets

16 Front Squat
30s/30s Banded Posterior Hip Distraction

I used 115-125-135#.

Row Thruster

My legs have been feeling the squatting and possibly the box jumps from Sunday. Went to the 4:30 class.

Warm-up

5 Sets

200m Row
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

I used 45-45-95-115-135#. Then I did a squat clean + front squat + push jerk with 155 and 175.

Weightlifting

E2M – 10 Sets

Squat Clean
Front Squat
Push Jerk

I did 185, 195, 2 sets 205, 3 sets 215, 2 sets 225, and 235. Good test for my core. Was ok, but those should have been light weight for me.

Conditioning

E3M – 5 Sets

300m Row
9 Thrusters (95#)

I pulled about 1:45-1:48 and tried to push the final set. Was surprised how good the thrusters felt in the first set, but that didn’t last. My posterior chair was lighting up by the end of the 3rd set. My times were 1:31 – 1:31 – 1:34 – 1:34 – 1:33.

More February Running

Active Life – Hips

Warm-up

5 Pallof Series (3 reps each leg, each direction – so 12 reps per series)

Workout – 3 Sets

10 Dead Bugs
20 Mountain Climbers
5/5 Hip Airplanes
10s/10s Standing Straight Leg Hold

Active Life – Back Max

5 Sets

14 Front Squats
- 45#
- 2 sets 95
- 2 sets 115
30s/30s Banded Posterior Hip Distraction

Shouldn’t have felt heavy but seems like I have some stamina issues from not squatting. I could feel that last set fatigue on my low back.

Conditioning

Mid 50s again so I went for an easy run. 1.71 miles in 17:00.

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.

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.

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.

Some Squats

Went to the 4:30 class.

Warm-up – 3 Sets

10 Air Squats
10 Ring Rows (w/ pauses at top and bottom)
20 Walking Lunges

Tried to hold for a second at the top, but not easy to do.

Strength – Front Squat

10×45#
6×115
4×165
2×195
2×215
2×225
2×235
2×245
2×235
2×225

Starting wearing the belt with 195 or 215. Kept my reps controlled and tried not to bounce much out of the bottom. Felt pretty good. Haven’t lifted anything like that since July.

Conditioning

15:00 AMRAP

5 Push Jerks (115#)
7 American KBS (62#)
9 Front Squats (115#)
11 Russian KBS (62#)
13 Deadlifts (115#)

I scaled back from 135# since it was 15 minutes of all weighted movements. Went with the 62 pound kettlebell though. I rested way too much as I do when it’s all you can eat at the weight buffet. Everything was unbroken and I wore my belt the entire time. Finished 5+22.

Active Life – Back Max

3 Rounds for quality

20m Spiderman Crawl
20s/20s Side Plank
20m Crab Walk
20s Table Top Hold
20m Samson Walking Lunge
20s/20s Pigeon Pose on Box

Took a bit to get the hang of the Spiderman. Easy stuff today.

More Snatching

Went to the 4:30 class. Not doing any single-leg bias work today.

Warm-up

Bottom Squat Hold
PVC Passes
Air Squats
Stretching
3 Sets
- 3 Hang Power Snatch
- 3 Hang Squat Snatch
- 5 Burpees

I used 20-25-30kg for my sets.

Weightlifting

All power snatches for me (or at least for heavy reps) until my back is feeling much better.

3x40kg
3×50
3×60
65
70
75
80
83
3 @ 80

Wasn’t feeling the greatest with the 83 (183#), so I dropped off a bit and did some drop sets.

Conditioning

3 Rounds

20 Hang Power Cleans (95#)
20 Front Squats (95#)
20 Push Presses (95#)

Wore my belt. My sets were all over the map. Rested more than I should have and finished in 10:47.

Active Life – Back Max

12:00 for quality

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

Each rep was counted by doing a 2 breath hold and then switching sides. Harder than expected. I can see how this stuff is supposed to help with core stamina. Got through 10 side planks in the 2nd time through.