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
50m Farmer Carry (90# each handle)
Nice enough to open the garage and walk and up and down the driveway.
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.
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#)
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
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!
I forgot my sister was coming to town for the night so I decided to take a rest day yesterday. I saw that Active Life had memberships at 50% off for the year (making it $100), so I sent in some info about my back issues.
We see this a lot when athletes have a left-to-right imbalance (we call it a single leg bias) combined with poor midline stabilization and postural stamina.
To correct it we recommend our Bulletproof Single Leg Bias and Bulletproof Back Max programs.
Well, I guess it was more than a warning sign yesterday. Woke up in the middle of the night to the feel of a minor back tweak. At least it’s a very minor one. Decided to play it safe and did 40 minutes on the Airdyne for 12.22 miles or 757 calories.
My legs ached all day yesterday. You know that feeling you get when you’ve been walking the entire day? It was like that but more intense. I was tired from staying up late to watch Duke too, so turned it in to a rest day. Out in the garage today before a really late lunch.
3:00 Airdyne (0.91 mile)
7/7 DB OHS (40#)
10 Glute Bridge (50#)
10/10 Single Arm Single Leg DB RDL (40#)
I felt the warning signs in my back during the RDLs, so it was an easy decision not to back squat today like I had planned. I’ve learned my lesson a few times when I ignored that feeling.
20 DB Push Press (40#)
40 Air Squats
It was 59° outside so I changed my workout to do something with running. Thought I’d have to break up the push presses, but it turned out to be a pretty ideal weight for this. Finished 4 rounds, the run and 10 of the presses. Nice to be outside even though I’m so fucking slow.
I 3 and then 3-3 C&J and then singles the rest of the way. Went unbroken through 9 toes to bars and then 7-5. Made it through 14 of the 15 clean and jerks, which is 1 fewer than the last time, over 2 years ago, and 8 reps shy of my best. I could improve my score by not taking that half step or so back after each rep with the barbell. Could have pushed to do the 12 T2B unbroken as well.
I had some nasty “Fran lung” after this one.
Strength – Front Rack Lunges
Felt good, even after the workout.
Midline & Gymnastics
4 Tabata Rounds – MB Sit-up (20#)
1 Tabata Rest
4 Tabata Rounds – HS Hold
1 Tabata Rest
I did 10 sit-ups every round for a total of 120 and was able to stay on the wall for every 20 second block. I was putting my hands really close to the wall and able to keep my balance too. This did fry my low back.
Got in a workout this morning before leaving Rogers City. No warm-up.
My plan was to start hot for 60-90 seconds and then settle in at 82-83 RPM. Worked out well and I set a PR by 7 calories. Got 365 and tallied 4.25 miles. Jumped back on for a slow 5 minutes to flush the legs and did 1.23 miles (60 cals).
Plank Holds (hands)
The first 4 minutes felt easy. The last 1:30 of the 3 minute hold was a struggle.