Tag: Sandbag Squat

A Chipper Pyramid

I’ve been so busy trying to finish up a shelf/light for the living room and getting started on the kitchen remodel.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Twists
  • 10 Toe Touches
  • 10 Air Squats
  • 2:00 Wrist Mobility
  • 3 Bear Hug Sandbag Squats (100#)

Gymnastics

2 Sets

  • 30s Wall-facing Handstand Hold

Conditioning

  • 40 cal BikeErg
  • 35 Sit-ups
  • 30 Double DB Box Step-ups (24″, 35#)
  • 25 Push-ups
  • 20 Double DB Hang Power Cleans (35#)
  • 15 Bear Hug Sandbag Squats (100#)
  • 20 Double DB Hang Power Cleans
  • 25 Push-ups
  • 30 Double DB Box Step-ups
  • 35 Sit-ups
  • 40 cals Row

I held a sub 2:00 pace on the bike, went 20-10 on my first set of step-ups, 5×5 puh-ups both times, unbroken cleans and squats, 3×10 on second set of step-ups, and and even faster than 2;00 pace on the row. Finished in 17:52.

Triple Thirty

Golfed yesterday and out in the garage around lunch.

Active Life – Hips

Warm-up

  • 5:00 Ski Erg (1,006m)
  • 15/15 Lateral Leg Swings
  • 20 Alternating Groiners
  • 1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts

  • 10×45#
  • 10×135
  • 10×185
  • 10×225
  • 2x10x245

All neutral grip. Then 30 sumo deadlifts which I put in the metcon.

Conditioning

  • 30 Sumo Deadlifts (225#)
  • 30 cal Ski Erg
  • 30 Sandbag Squats (100#)

The Active Life program said to try doing the deadlifts unbroken, so I did. Took about a minute. I kept my pace at 800-830 cal/hr on the erg. Squats were done in two sets of 15 to finish in 5:35.

Active Life – Back Max

4 Rounds

  • 12 Curl-ups (3 count hold)
  • 12 Lemon Squeezes
  • 15/15 Single Arm KBS (35#)

Took me 9:18, though it wasn’t for time.

Break From Basement Project

Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.

Active Life – Single Leg Bias

3 Sets

  • 50m Farmer Carry (90# each handle)
  • 1:00 Rest

Nice enough to open the garage and walk and up and down the driveway.

Christmas Bow?

Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.

Warm-up

  • 10 Bench Press (45#)
  • 20 Air squats
  • 10 Bench Press (95#)
  • 10 Goblet Squats (25#)
  • 5 Bench Press (135#)
  • 10 Goblet Squats (50#)
  • 5 Bench Press (155#)
  • 10 Goblet Squats (70#)

Conditioning

15:00 AMRAP

  • 100m Ski Erg
  • 5 Bear Hug Sandbag Squats (100#)
  • 5 Bench Press (155#)

Got through 10 rounds plus the ski and squats.

Active Life – Back Max

3 Rounds

  • 30m/30m 1 Arm Overhead Carry (50#)
  • 10 Alternating Push-up Shoulder Tap (3s pause at top)
  • 5 Strict Toes to Bar
  • 15/15 1 Arm Russian KBS (53#)

Back was tightening up whenever I sat down. The strict toes to bar are very difficult!