No workout yesterday since Dad offered to come down and help in the kitchen. He got my snow blower running and then we laid the new flooring. After taking the previous two days to remove the old flooring, I’m beat after three days of basically sitting and kneeling on the floor.
My triceps are really sore again, but this time from the bench and triceps work we did on Friday. My shoulders and chest feel it a bit as well.
15/10 cal BikeErg / Sandbag Hold (100/65#)
8/8 Kroc Rows (53/35#) / OH Hold (45# plate)
12 DB Step-ups (12/30# DBs, 20″) / Plank
16 Single Arm DB Hang C&J (40/25#) / Straight Arm Lat Pulldown Hold (49/27#)
Almost the same as we did a couple of weeks ago. With B, one person holding while the other does their reps. I was on the bike first and then we switched that around for rounds 3-4. We finished in 29:08.
20 DB Floor Press (40/20#) / OH Hold (45/35# plate)
20/16 Box Jump (20″) / Plank
16 Single Arm DB Hang C&J (40/20#) / Straight Arm Lat Pulldown Hold (37/27#)
One person doing the reps and the other holding, then swap places. B started on the rower, but for the 3rd and 4th rounds we swapped and I started with the movements. I did 20 box jumps to her 16 since we were using the same height. Good workout! Took us 28:55.
My back has not been feeling very good in the mornings this week. 😦 Last night I found an Olympic curl bar at Meijer for $50 after I’d just back ordered a rackable one a couple of days earlier. You can feel it’s cheap, but it’ll do the job.
Out in the garage at 3:30 today.
5:00 BikeErg (2,313m)
2×10/10/10/10 Steamboats (each leg)
10 Strict T2B
30s OH Barbell Hold (135#)
15 Low-Pulley Knee-Ins (26#)
30s OH Barbell Hold (135#)
10/10 Rack Banded Rotations + 10s Hold at end range of rotation (blue)
Was drenched in sweat midway through this. Good combination.
10 Tuck Jumps
20 alt DB Hang Snatches (35#)
1,000m BikeErg / 500m Row / 500m SkiErg
30 Lateral Hops
20 Single Arm DB S2OH (50#)
10 Single DB Step-ups (24″, 50#)
I scaled back the dumbbell snatch from 50# because my back has been bothering me this week. I rotated through the machines every round in the order listed. Got through 5 rounds plus all the movements up to and including 101 meters on the SkiErg. Humid and sweaty mess!
Those Cuban presses really get the shoulder into a bunch of different positions.
20s Overhead Hold (155#)
**In less than 5 minutes accumulate 2 minutes overhead with 100% of your 1 rep max strict press.
Going with 155# was plenty and I have no idea where my shoulder press is at this point anyway.
3.6 Mile Run
I really thought I was running faster, so was disappointed when I pulled out my phone to stop RunKeeper and saw the average pace. Took me 37:32 for the run. Looking at the splits, my first mile was ok or up until about 0.65 miles when my current pace (not average) starting getting over a 10:00/mile. I need to fix my Garmin watch so I can watch my pace better and maybe set some alerts to keep me going. My breathing felt good on this run and I was able to get the 3-step thing going the entire time.
Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.
Active Life – Shoulder Abduction 12
**Accumulate 2:00 OH Hold with 80-100% of shoulder press
30s Overhead Hold (135#)
That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.
10 Good Mornings (PVC)
20 Single Unders
20 Double Unders
Power Clean – TnG Triples
I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.
50 Calorie Row
50 Sumo Deadlift High Pulls (95#)
Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.
Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.
Tricep smash with barbell for about six minutes.
Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.
Worked on the truck all weekend with my Dad and then buttoned up a few things after my parents took off. Made it to the gym at 6pm with B.
Active Life – Hips
1:00/1:00 Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs
8 Squat Press Outs (25#, 3s)
5 Jump Squats (singles)
3 Sets (each arm)
12 Single Arm Waiters Squat (5 count pause, 53#)
MAX Single Arm Farmer Carry (70#)
Repeat with other arm
Those squats are terrible with the 5 count pauses. I got 180 meters with each arm on the carries.
30 Bar-facing Burpees
I’ve loving these little quick hitters lately. Not a great workout for my wrist though. I did 13-10-7 and finished the handstand push-ups at 1:42. Kept up a good pace and technique on the burpees and finished at 3:47.
Active Life – Back Max
1:00 Overhead Barbell Hold (125#)
50m Double KB Front Rack Carry (53#)
Yuck! Even worse on my wrist.
That’s a rap with the Active Life back work. Really enjoyed it and it seems to have paid off. I think I’m going to try out their Shoulder Max program here and there to help with my right shoulder impingement and maybe will look at their Thick Pack workouts for some ideas.
Did I mention it was scorching hot all weekend? Ninety degrees inside the garage doing all that work on the truck. I bet I’m dehydrated and probably lost some considerable weight sweating this weekend.