It’s Not Thursday

When I woke up this morning I thought it was Thursday for about a half hour. I did a double-take when I saw the day of the week on my computer.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts (115-135-155#)
  • 40s Bent Knee Hollow Body Hold

Conditioning

10:00 AMRAP

  • 10 V-ups
  • 10 Single Arm Dumbbell Hang C&J (5/5, 50#)
  • 10 Push-ups

The push-ups were the hardest part, coming right after the DB presses. Did 6+28.

Active Life – Back Max

10:00

  • 5/5 Split Squat Rock Back (3s pause)
  • 5 Evil Wheels
  • 10 Dead Bugs
  • 10 Groiners
  • 10 Cat Camel + Rock Back

Did 2 times through.

2:00/2:00 Foam Roll (quads)

Wind Up

My back is a little tight from yesterday. Out in the garage in the evening.

Active Life – Hips

Workout – 15:00

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (20# DBs)
  • 10 Alternating Kossacks
  • 50m/50m One Arm Waiters Carry (35#)

The instructions said to keep breathing to under 5 breaths in 20 seconds. Not sure how you measure that, so I just went nice and easy. Kept moving but didn’t get my heart rate up. Got through 3 rounds plus the shuffles, lunges, and Kossacks.

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10:00 AMRAP

  • 150m Ski Erg
  • 50 DU

Missed several times in the first round of double unders and was thinking I was in for a long one. Never missed more than once in a set after that, but only got through 1 set unbroken. Finished 6+158. Maybe should have moved the car out of the garage so I didn’t have to walk around it.

Active Life – Back Max

4 Rounds

  • 40s Front Rack Hold (185#)
  • 40m/40m Single Arm Farmer Carry (53#)

Could have went with the 70# KB. Finished in 8:48.

Jump Into It

My shoulders were starting to feel 18.5 already several hours after. The right one wasn’t exactly feeling great when I warmed up for that workout. I haven’t been doing much pull-up work lately though. Maybe I need to try out the Active Life shoulder program.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.45 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 6×45#
    • 6×135
    • 6×185
    • 6×205
    • 6×225
    • 2x6x245
  • 40 Sumo Deadlifts (225#)
    • 4×10
    • 10 count rest

Got the heart rate up doing those sumo DLs. Felt pretty good though.

Conditioning

  • 25 Burpee Box Jumps (24″)
  • 25 Push Press (95#)
  • 25 Burpee Box Jumps (24″)

I couldn’t believe the time was over 3:00 when I got done with the first 25 reps. I was jumping up and then into the box jump every rep to not take extra steps. I did step down and back a bit every rep. I went 10-9-6 on the push presses. Finished in 8:06.

Cooldown

That was enough on my back for the day so I didn’t do any of the Back Max work. I did do 10 Cat Camel + Rock Back with a 2 count pause in each position.

11.6/12.5/18.5

Y’all are crazy for voting 11.6 instead of 13.5. Why would you want to do those movements for 7 minutes instead of 4 and with ascending reps! 13.5 would have been a 4 minute workout for probably 80-90% of us. Still better than 14.2 though.

Warm-up

  • Bottom Squat Hold
  • Air Squats
  • PVC Passes
  • Shoulder Stretching
  • Lunges
  • 5×45# Thruster
  • 5×65# Thruster
  • C2B Pull-ups

18.5 (11.6 / 12.5)

7:00 AMRAP – 3-6-9…

  • Thrusters (100#)
  • C2B Pull-ups

In the 2012 Open my score was 58 and just over 2 years ago I did 91 reps. I got 88 today. On the thrusters I did 3, 6, 9, 6-6, and 6-5-4. I did butterfly somewhere into the 12 I think and then switched to a regular kip. All 3s through 12 and then quick singles in the round of 15.

My only goal for the Open this year was to come out healthy and it was a success. My ranking should be respectable considering I haven’t been doing a lot of cardio and I basically quit 18.4 by not attempting any of the 315# deadlifts.

Weighlifting

Power Clean

  • 3×135#
  • 2×168
  • 2×185
  • 2×205
  • 1×216
  • 1×238

Some weird numbers because of mixing pound and kilo plates.

Stripped off some weight and did a 3:00 AMRAP with Michelle and Weston. We rotated around each doing 1 rep and we got through 18 reps each. I used 205#. That was a lot of fun and something I really miss.

BFBs

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 (singles)

Workout – 6 Sets (3 each arm)

  • 10 Single Arm KB Squat (53#)
  • 80m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

5 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest

Next year I will not suck so bad at these during the Open. Might as well start improving now. I quickly figured out that if I jumped my feet up between my hands, instead of keeping them wide, I would get closer to the bar and go straight into the jump over the bar. It wasn’t a short jump, but I wasn’t wasting time with a bunch of steps. I was able to get 16 reps every round. I could have gotten 17 in the 3rd set and I had some seconds to spare in the other rounds, but not enough to complete a full rep. Really happy with the effort on one of my least favorite movements.

Active Life – Back Max

12:00 For Quality

  • 8/8 Bottoms up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#, around and back)
  • 8/8 Suitcase Deadlift (71#)
  • 8/8 DB Push Press (50#)

Something like this turns into a good little conditioning piece as well. Did 3 rounds. My left arm almost gave out in the last round.

Midline

  • 50 Sit-ups
  • 100 Flutter Kicks
  • 50 Leg Raises
  • 100 Bicycles

Got nasty after going unbroken on the first 2 moves. Finished in 5:35.

Allergies

Felt like shit again yesterday and ended up taking the day off work after a couple of hours. Was planning on crushing 18.5, but will wait until Monday. Thursday night I felt my back during the night whenever I rolled over. Must have tweaked it a little doing those step-ups.

The last couple of days has felt like allergies and they are still acting up today. At least I can function though. My back has felt fine after that weird night, but don’t want to lift anything heavy to risk a tweak before doing 18.5. Some easy cardio sounded good for today.

3 Rounds

  • 5:00 Ski Erg cals
  • 1:00 Rest
  • 5:00 Airdyne cals
  • 1:00 Rest

I did 66-71-79 on the Ski Erg and 111-124-142 on the Airdyne.

Been Sick

Started getting a scratch in my throat Monday night and could hear it in my voice on Tuesday. Woke up feeling like some kind of head cold. Felt weak and tired yesterday so rested again. Starting getting some energy back today and I’ve only worked out once since last Thursday, so I wanted to do something even though tomorrow I’ll be doing 18.5.

Active Life – Hips

Warm-up

  • 20x Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

  • 8 Box Step-ups (50# DBs, 20″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Not sure if I’m just that tired or it was that tough. Did seem to get a bit easier after the first set though.

Conditioning

15:00 Airdyne

Nothing crazy today. Wanted to move more than anything. Did 5.03 miles and was out of the garage in less than 40 minutes.