5 Rounds
We’re really liking the front raise squats because they force the back in to an upright position.
3 Rounds
My back loosened up as the day went, but still not great. Far from my worst tweak though. Warmed up with 12×45 and 12×95 on the bench.
3 Sets
3 Sets
Both types of push-ups were terrible after the barbell.
8 Rounds
Several different movements, which was a nice change.
I’m maybe a little sore today from the pull-ups. I did my PT exercises in the morning and then went to the gym for the 4pm class.
5 Sets
Those half squats are from PT and effectively a heel tap on the ground. Probably more like 1/3 squat. Supposed to be the best exercise for glute activation.
18:00 AMRAP
I was planning on doing bike calories for the first movement, like the programmed workout, but got the idea to do the jingle jangles when I got to the gym. Didn’t miss a dub until 67/80 and then missed again right away. I think I missed 4x in the set of 90. Finished the round of 20-90-20 and then got three more runs. I looked at the clock just after four minutes in and thought, “Oh boy!” I kept up a solid pace throughout though, as evidenced by my double unders. I really concentrated on my air squats to keep a good back position. Felt really good!
McGill Big 3
I was too tired from the weekend to golf, so it was a complete rest day. I was right about losing weight from working on the truck in the garage all weekend in that heat. Was 205 in the morning yesterday.
Now that the back rehab is done, I figure I’ll try out some of the other Active Life programs, especially as my 2-day/week membership at the gym is through the end of this month and then there is an ownership change taking place. Looking forward to getting in the gym more often again. Went out in the garage around 4pm.
4 Sets (2x each arm)
Might as well try to correct this shoulder impingement, which has kept me off the rig.
I guess counts with 3 are my thing lately. Slow but unbroken on the squats and felt pretty good on the run. Funny how dropping 10 pounds makes running easier. 🙂 Finished in 5:21.
This first day of “Thick Pack” work was exactly the same as I’d done in some of the other programs. Got through 5 rounds.
Little sore from not doing much for a week. Out in the garage at night after work.
Warm-up
My left wrist is still not getting any better.
I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.
12:00
2 rounds plus through the dead bugs.
My body feels a little tight from yesterday, but my back seems to be solid. Out in the garage by 9am because I’m leaving for Europe this afternoon. I don’t remember the last time I worked out so early.
Workout – 15:00
It’s nice to finally be able to open the garage and do these walks outside instead of pacing back and forth 5 meters at a time. From the back of my garage to the street is right around 25 meters. Got through 4 rounds, the shuffles, and the lunges.
Cooldown
Did 2 sets of 5 snatches with the empty bar. Probably should have done some dubs.
15-10-5 Snatch (75#)
60-40-20 Double Under
All snatches were unbroken. I missed a dub right off the bat and then at 32 reps. Missed at 14 in the second round. In the last round I dropped my rope and it wrapped around the bar slowing me down. Then I missed at 7 reps and missed again. Finished in 3:46. Could get close to 3:00 without all the screw ups.
4 Rounds
I was shaking so bad and barely made it through with 165 so I dropped down for the rest and still struggled. My wrists get so sore from these. Finished in 11:40.
Glad I got that in. Hopefully I can get in some bodyweight workouts and running over the next week. Mowed the lawn right after and time to pack and get to the airport!
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.
Warm-up
Workout – 4 Sets (2x each leg)
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.
3 Sets
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.
Workout – 3 Sets
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.
I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.
Workout – 4 Rounds
Cooldown
10 -> 1
Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.
12:00
Work for quality. Got through twice plus through the evil wheels in a 3rd round.
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.
Warm-up
Workout – 6 Sets (3 each leg)
My ankles and calves are tight from the Thursday run.
1 -> 10 Burpees
2 -> 20 Air Squats
Could feel myself getting slower in round 5. Finished in 6:41.
My back is a little tight from yesterday. Out in the garage in the evening.
Workout – 15:00
The instructions said to keep breathing to under 5 breaths in 20 seconds. Not sure how you measure that, so I just went nice and easy. Kept moving but didn’t get my heart rate up. Got through 3 rounds plus the shuffles, lunges, and Kossacks.
Cooldown
10:00 AMRAP
Missed several times in the first round of double unders and was thinking I was in for a long one. Never missed more than once in a set after that, but only got through 1 set unbroken. Finished 6+158. Maybe should have moved the car out of the garage so I didn’t have to walk around it.
4 Rounds
Could have went with the 70# KB. Finished in 8:48.
Nick Momrik's Fitness Logs 