No issues with my back through the night or today. Started working on a cable pulley system for the garage gym. Then worked out at 4pm.
Support Your Local Box Fundraiser #2
Wanted to redo this to see if I could get close to or sub 5:00. Only missed one double under the entire workout in the 75 with three to go. Crushed it with a 4:33 to smash the 5:23 from last Saturday! I was not expecting anything like that.
25 Banded Pushups (red, 10-5-5-5)
24 Lateral Box Step Overs (14”)
25/25m Suitcase Carry (70#)
40s HS Hold (freestanding practice)
Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.
Was due for the rest day yesterday. Chest was still sore and my quads started to get sore from all of the Sunday air squats. This weather is crazy (57°) so I took advantage with the garage open and some outside movements.
Active Life – Hips
1:00/1:00 Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs
8 Paused Squat Press Outs (25#)
5 Jump Squats
Workout – 4 Sets (2x each side)
8 One Arm Waiter’s Squat (53#, 3s pause)
60m One Arm Farmer Carry (70#)
Really nice walking up and down the driveway instead of doing 5 meter turn-arounds inside the garage. Warmed up my snatch with 5×45# and 2x5x95.
5 Power Snatch (135#)
200m Run (middle of yard 4th house down)
Complete change of plans after the clock started and I did the first rep. I held on to do all 5. So then I challenged myself not to drop the bar. I made each set unbroken with some resetting at the hips. As a result my runs were probably pretty slow. Finished in 9:07. Pretty sure I’ve never done than many big unbroken sets in a metcon though. Win!
Active Life – Back Max
2:00/2:00 Foam Roll quads
5/5 Split Squat Rock Back (3s pause)
10 Alternating Dead Bugs
5 Ring Fallouts
10 Cat Camel + Rock Back
The foam rolling was painful with sore quads. Got through 2 rounds of the other movements.
Will my calves ever stop being sore when I do these?
Workout – 6 Sets (3 each arm)
12 One Arm Front Squat (53#)
This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.
Strength – Back Squat
Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!
Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.
Active Life – Back Max
8/8 Turkish Sit-up (45# DB)
8/8 1 Arm RKB Swing (70#)
8 Evil Wheels
8 Good Morning (125#)
30s Barbell Overhead Hold (125#)
Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.
In to the gym tonight since I won’t be here this weekend.
Active Life – Singe Leg Bias
10/10 Lateral Step Overs
8/8 Eccentric Ankle Dorsiflexion
Workout – 3 Sets each arm
10 One Arm KB Front Squat (53#)
I was out of breath from this.
** EMOM – 7 Wall Balls
25 Power Cleans (135#)
21-15-9 Thruster (75#)
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.
I’m feeling pretty good after yesterday’s WOD and then the explosive training we did at night. Little sore in a lot of places, but nothing bad. Went to the 11am today and 14 of us were there to get our sweat on.
Matt called this a road work circuit, with the goal being to keep your heart rate in the 130-150 range, but work hard enough to get a sweat on.
1m Russian KBS (40# KB)
1m Lateral Step Overs (12″ box)
1m Air Squats
1m Jump Rope
1m Jingle Jangles
It was kind of hard not to push the pace, but at the same time nice to work at a steady pace. I started out a little slow and my heart rate was less than 130, so I stepped it up a bit and each round it went up progressively, while still staying below the high-end of the range. Solid long “warm-up” that would be harder than most fitness classes out there.
12 Box Jumps (32″)
6 Thrusters (75#)
This is actually based off the hero WOD “Rahoi” but due to space and box availability we had to switch it up. We don’t have the room for bar-facing burpees so we just did normal ones and our supply of 24″ boxes ran out quick so I went with the 32″ box. Since my box was so high, I scaled the thruster weight down from 95# to try to even it out a bit. You can’t really even out those box jumps though. The level of concentration and effort needed to keep jumping on that box is so much more than a 24″. The jump down off the box is really taxing too. Thrusters were probably too easy at 75# so it’s time to start stepping up my game on those. I was able to do 5 complete rounds plus 12 box jumps, 6 thrusters, and 3 of the burpees for a 5 + 21 score.