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.