Yesterday ended up being a “rest” day because I worked on a bathroom and then replaced lights and ceiling tiles in the laundry room. I was exhausted by the end of the day.
Active Life – Single-leg Bias
Warmup – 3 Sets
- 5 Sumo Inchworms
- 20 Kossacks
Won’t be wearing the Nano 7 for Kossacks ever again. They have a harder ankle structure to the shoe, which was not comfortable with those positions.
Workout – 3 Sets
- 10 Sumo Stance Good Mornings (95#)
- 8 Eccentric Knee Flexion (20#)
Those knee flexions really open up the ankles.
- 3 Strict Pull-ups
- 6 HR Push-ups
- 9 Wall Balls
I saved this one from CrossFit Linchpin and finally got around to trying it out. Neat variaton on “Cindy.” I dropped from the top on every pull-up and got right back on the bar for the next rep. Wasn’t confident I’d last if I did them together and sometimes it bothers my shoulder, which has felt a bit weird after the jerks on Friday. I got through 19 rounds plus 2 pull-ups. As expected, the hand relase push-ups start to get slower and slower.
- 15s L-hang
- 15s Dead Hang
- 15s Rest
- 30s Wall Sit
- 15s Rest
B wanted to do some hanging, so I came up with this. Couldn’t tell you the last time I did a wall sit. I worked up quite a sweat again from this.
Active Life – Back Max
10:00 for Quality
- 3-5 breaths Ring Plank Hold (Front Leaning Rest)
- 3-5 breaths 1 Arm Overhead Hold (53#, each arm)
- 8 Romanian Deadlifts (115#) + a 3-5 breath hold at bottom position
Got light-headed from the RDL hold a couple of times.