April 18th Main Site

My quads started getting sore on Thursday night during Avengers and then Friday my legs felt really tired. Has to be from Wednesday right? Yesterday I planned to workout but got working on my dad’s planer and lost track of time. When I was done it was 6:30 and I really didn’t feel like a workout. Noon at the gym today.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Squat Press Outs (25#, 3s pause)
  • 5 Jump Squats (singles)

Workout – 6 Sets (3x each arm)

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

Forgot to do the 3 second pause on the squats.

Conditioning

25:00 AMRAP

  • 20 push-ups
  • 30 sit-ups
  • 40-cal. row

This was the main side workout on the 18th. Tried to keep 1100+ cal/hr on the rower. I did 12-8 push-ups for 5 rounds and then my final two sets unbroken for a score of 6+30, which ranks as an 85 on BTWB.

Midline – 3 Sets

  • 10 Plank Pass Throughs (35# KB)
  • 20 Hollow Rocks

Not sure we needed more core work after so many sit-ups.

Heading to the golf course for the first round of the year tomorrow so I won’t be working out.

Hand Release Sandwich

Garage workout before a late lunch.

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
  • Single Leg Deadlifts
    • 10/10 @ 45#
    • 10/10 @ 95#
    • 10/10 @ 115#

Workout – 4 Sets (2x each leg)

  • 15 Single Leg Deadlifts (135-155#)
  • 60s Bent Knee Hollow Body Hold

Rough! I hope the reps don’t keep increasing over the last stretch of this program.

Conditioning

  • 25 HR Push-ups
  • 50 Ski Erg calories
  • 25 HR Push-ups

The first set of push-ups took 40-45 seconds, the ski took 2:57, and finished at 5:02, so the last set of push-ups probably took about a minute.

Active Life – Back Max

4 Rounds

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

Took 8:26.

As Many Lunges

Went to the 4:30 class.

Warm-up

4 Sets

  • 15 Air Squats
  • 15 Supermans
  • 25′ Bear Crawl

This was a lot of Supermans for a warm-up!

Front Squat

Supposed to be a 3 second pause at parallel on the first rep, which is hard for someone who bottoms out.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 10:00 EMOM
    • 2×205

Squat is feeling pretty good.

Conditioning

4 Cycles

  • 5:00
    • 500m Row
    • 400m Run
    • AMRAP Front Rack Lunges (95#)
  • 3:00 Rest

When I saw it posted online I was thinking 115# but I decided to go with 95# and was glad I did. Tried to keep a <= 1:55 pace on the rower and I’m sure I was slow on the run. I pulled up my knee pads after coming in from the run and had about 40 seconds each time for lunges. Didn’t use a rack and did 17-20-18-19 without ever dropping the bar. I hate running! I’ve done a lot of lunges in the last 2 weeks.

Raked

I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.

Active Life – Hips

Workout – 4 Rounds

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (25# DBs)
  • 10 Alternating Kossacks

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10 -> 1

  • Burpee Box Jumps (24″)
  • Back Squats (95#)

Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.

Active Life – Back Max

12:00

  • 10 Alternating Prone Thoracic Extension Rotation
  • 5/5 Split Squat Rock Back (3s pause)
  • 10 Alternating Dead Bug
  • 5 Evil Wheels
  • 10 Bottom of Burpee

Work for quality. Got through twice plus through the evil wheels in a 3rd round.

Almost Unbroken

Tiring rest day yesterday with 5 hours on the road to buy an old truck. Went to the gym at noon today.

Warm-up

  • 800m Run
  • Shoulder Stretching
  • 2×5 Thrusters (45#)
  • 20 DU
  • 5 Thrusters (95#)

Ashley was late so I ran some laps.

Conditioning

2 Rounds

  • 50 DU
  • 10 Thrusters (115#)
  • 25 Sit-ups
  • 50 DU
  • 20 Wall Balls (30#, 10′)
  • 25 Sit-ups

I missed one double under at 46 in the 2nd set of round 1 otherwise every movement was unbroken. The heavy wall balls were definitely the toughest to power through. Used the sit-ups to try to slow my breathing. Finished in 10:37.

Accessory / Midline

4 Sets

  • 20 Hollow Rocks
  • 10 Pendlay Rows (95#, supinated)
  • 5/5 Turkish Get-ups (35#)
  • 5 Evil Wheels

Maybe worse than the conditioning! Took 19-20 minutes to get through.

More Lunges

I spoke too soon yesterday. My legs started getting sore later on. Wonder if most of that is from the front squats though. Out in the garage today around noon.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Squat Press Outs (25#, 3s pause)
  • 5 Jump Squats (singles)

Workout – 4 Sets (2x each side)

  • 10 Single Arm Front Squat (53#, 3s pause)
  • Max Distance Single Arm Farmer Carry (53#)

It sucks turning around every 5 meters in my garage. Went 170 meters with each hand the first time and 120 meters the second time.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 2 Sets – 5/5 Split Squat Rock Backs
  • 10:00
    • Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
    • Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

I did 5 lunges out and 5 back, so got in 5 presses each round. Finished 12 rounds.

Earn the Cals

Legs and ass aren’t bad from the lunges yet. Crossing my fingers singe I’m supposed to do a bunch of lunges again tomorrow. Out in the garage after lunch.

  • 600 Airdyne (AD2) calories
  • E3M – 20 Push-ups (yes they start at 0:00)

I did 12-8 for 7 rounds and then 8-6-6 the rest of the way for 220 total push-ups. Pushed my last ride on the Airdyne so I wouldn’t have to do another round of push-ups. Since my custom AD2 monitor isn’t working, I kept going all the way to 33:00 on the clock and tallied 612 calories.