Tag: One Arm KB Squat

Sick, but Recovering

Started getting stuffed up on Monday night and woke up with my WHOOP recovery in the yellow after a seven day green streak. Sinuses really started bothering me as the day progressed. My quads and ass were getting very very sore! Made New Year’s Eve a rest day. I took a nice nap, loaded up on drugs through the day, and was in bed at 10pm. Still not feeling great this morning and my quads are still on fire. Out in the garage at 11.

Warm-up

5:00 Airdyne

Did 112 calories and 2.66 km.

Accessory

5 Sets

  • 6/6 Single Arm Front Rack Squats (53#)
  • 10 Sumo KB Deadlifts (70#)

A way for me to easy back into some lifting and see how my back handles a little load. When holding the kettlebell in my right arm I could feel my back a little unless I made an adjustment to my positioning.

Conditioning

4 Rounds

  • 2:00 Sandbag Cleans over the Box (100#, 48″)
  • 1:00 Rest
  • 1:00 Rope Pulls
  • 1:00 Hand Release Push-ups
  • 1:00 Rest

Not going to lie, I was scared when I went to pick up the sandbag for a warm-up attempt. No issues though. I twisted my ankle on a rep in the first or second round when I came down on the sandbag, but walked it off right away and it never bothered me. Just made sure to jump down to the side of the bag from there on out. I did 10-12-12-13 with the sandbag, 9 rope pulls each time, and 25-23-25-25 push-ups. Tried for some larger sets in that third round, which just made me rest more, hence the fewer reps.

Midline

3 Sets

  • 10 Curl-ups (3s Pause)

3 Sets

  • 10/10 Bird Dogs + 10s pause

Get Out

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

Warm-up

  • 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.

Conditioning

5 Rounds

  • 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
  • 10:00
    • 5/5 Split Squat Rock Back (3s pause)
    • 10 Alternating Dead Bugs
    • 5 Ring Fallouts
    • 5 Groiners
    • 10 Cat Camel + Rock Back

The foam rolling was painful with sore quads. Got through 2 rounds of the other movements.

Rehab Movements

Rested yesterday and did a garage session tonight.

Warm-up – 3 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 One Arm Single Leg RDL (35#)
  • 10/10 One Arm KB Front Rack Squat (35#)

Might as well get back to some of these back rehab movements I should have been doing all year.

Conditioning

  • 25 Burpees
  • 25 C&J (95#)
  • 50 GHD Sit-ups (parallel)
  • 25 C&J (95#)
  • 25 Burpees

I did the first round of clean and jerks in 5 sets of 5. Sit-ups were in sets of 10. The second round of clean and jerks I decided to do singles. I wish I had been paying closer attention to the clock to see what method was faster. I think it was the 5×5 though. Knew I should have put on knee sleeves for the burpees and sure enough with about 15 reps to go I could feel my knee bruising. Finished in 11:07.