WTF April

There’s about 0.5″ of fresh ice on my driveway in the middle of April. This weather combined with feeling tired yesterday led to a rest day. Out in the garage tonight.

Active Life – Hips

Warm-up

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

Workout – 6 Sets (3 each leg)

  • 12 Box Step Ups (20″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

My ankles and calves are tight from the Thursday run.

Conditioning

1 -> 10 Burpees
2 -> 20 Air Squats

Could feel myself getting slower in round 5. Finished in 6:41.

DT Meets Cindy

Active Life – Hips

Warm-up

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

Workout – 6 Sets (3 each leg)

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

Warmed up for the barbell complex with 3 sets at 45#, 1 set 95, and 1 set 135. I jumped on the bar to hang and do some bar taps and considered doing ring rows. Took a few rounds of the workout to loosen up, but I powered through (or became numb to the pain?). I may have to give my right shoulder some rest for a few weeks.

Conditioning

Little benchmark mash-up of DT and Cindy I came up with a few weeks ago. Glad I didn’t make it 20 minutes.

15:00 AMRAP

  • 4 Deadlifts (155#)
  • 3 Hang Power Cleans (155#)
  • 2 Push Jerks (155#)
  • 4 Pull-ups
  • 8 Push-ups
  • 12 Air Squats

Started out feeling good with the air squats, but that quickly faded.  Always holds me back in Cindy or Murph. You dread picking up the barbell each time because you know you can’t put it down until the reps are completed. Made it through 10+9.

Midline

4 Rounds

  • 10 T2B
  • 20 Russian Twists (44#)
  • 10 Ball Slams (25#)
  • 40 Double Unders

Didn’t run a clock. Went unbroken every set of toes to bars. Missed once on dubs in the first round, twice in the second round, and unbroken the other two.

Back Over 3

My calves aren’t sore yet, knock on wood. Went to the 4:30 class.

Warm-up – 4 Sets

  • 8 Strict Chin-ups
  • 20s HS Hold
  • 10 Pause Squat + Broad Jump
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

I think I did 5-3 on every set of chin-ups.

Strength

10:00 EMOM

  • 2 Deadlifts
    • 2 Sets 255#
    • 2 Sets 275
    • 2 Sets 285
    • 2 Sets 295
    • 2 Sets 305

It’s been almost a year since I pulled 300+. Felt ok.

Conditioning

24:00 EMOM (alt)

  • 200m Row
  • 15 American KBS (24kg)
  • 10 Thrusters (95#)
  • 6 Strict Pull-ups

Much worse than it looks. I did all singles for the pull-ups and kept the swings and thrusters unbroken.

Angie & Active

Upper body is a little sore from Friday.

Conditioning

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Haven’t done this in over 3 years. I was able to butterfly through 52 reps and then switched to a regular kip. Kept sets of 5 through 90. On rep 91 I felt my left hand so I finished with quick singles. Was done with the pull-ups at 8:18. Was able to do all 5s on the push-ups and finished at 14:28. Sit-ups completed at 18:40 and final time was 22:27. A bit over 90 seconds slower than my PR, but my 2nd best time.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit Ups (40#)
  • 8/8 Kneeling Torso Row (44#)
  • 8 Evil Wheels
  • 8 Sumo Stance Good Morning (115#)
  • 30s Front Rack Hold (115#)

Scaled back the weights from what I’ve been using to ease my back in.

Some Squats

Went to the 4:30 class.

Warm-up – 3 Sets

  • 10 Air Squats
  • 10 Ring Rows (w/ pauses at top and bottom)
  • 20 Walking Lunges

Tried to hold for a second at the top, but not easy to do.

Strength – Front Squat

  • 10×45#
  • 6×115
  • 4×165
  • 2×195
  • 2×215
  • 2×225
  • 2×235
  • 2×245
  • 2×235
  • 2×225

Starting wearing the belt with 195 or 215. Kept my reps controlled and tried not to bounce much out of the bottom. Felt pretty good. Haven’t lifted anything like that since July.

Conditioning

15:00 AMRAP

  • 5 Push Jerks (115#)
  • 7 American KBS (62#)
  • 9 Front Squats (115#)
  • 11 Russian KBS (62#)
  • 13 Deadlifts (115#)

I scaled back from 135# since it was 15 minutes of all weighted movements. Went with the 62 pound kettlebell though. I rested way too much as I do when it’s all you can eat at the weight buffet. Everything was unbroken and I wore my belt the entire time. Finished 5+22.

Active Life – Back Max

3 Rounds for quality

  • 20m Spiderman Crawl
  • 20s/20s Side Plank
  • 20m Crab Walk
  • 20s Table Top Hold
  • 20m Samson Walking Lunge
  • 20s/20s Pigeon Pose on Box

Took a bit to get the hang of the Spiderman. Easy stuff today.

High 50s

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.

Warm-up

  • 3:00 Airdyne (0.91 mile)
  • 3 Sets
    • 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.

Conditioning

20:00 AMRAP

  • 400m Run
  • 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.

Unbroken Once

Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.

Warm-up – 3 Sets

  • 10 Ring Rows
  • 15 Air Squats
  • 200m Ski Erg

Conditioning

21-15-9

  • Back Squats (135#)
  • Ring Dips

Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.

Midline

4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.