Backdate

I noticed I had an unpublished draft for my January 26th workout and then I accidentally published it for yesterday instead of backdating it. Fixed the date now.

Active Life – Single Leg Bias

  • 8 Tabata Side Shuffles (5m)
  • 3:00 Bottom Squat Hold
  • 10s L Hang
  • 10/10 Leg Abducted Rocking
  • 10/10 Lateral Leg Swings

Made it 52 lengths for the shuffles.

Conditioning

15:00 Airdyne

Just something low impact for today after going pretty heavy with the power cleans yesterday. Went 4.8 miles.

Active Life – Back Max

3 Rounds

  • 5 Cat Camel
  • 5/5 Thoracic Extension Rotation
  • 10 Alternating Bird Dog

3 Rounds

  • 10 Alternating Double DB Walking Lunge (50# DBs)
  • 10 Strict T2B
  • 10 Double DB Front Squat (50# DBs)

Wasn’t getting my feel all the way up to the bar.

Easier Abductions

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between)
  • 10/10 Side Plank + Hip Abduction (3 count pause)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Was able to do all 10 side plank hip abductions per side without splitting to sets of 5s today.

Conditioning

20:00 Airdyne

Just a slow 5.88 miles.

Active Air

When I woke up my back was a little out of sorts, but no issues after I got moving. Core and upper body are still sore though.

30:00 Airdyne

A little active recovery while listening to a podcast with Tiger Woods, who is on the course again today. Went 9.4 miles.

Minute Per Side

Back is even better today.

Active Life – Singe Leg Bias

Warm-up – 2 Rounds

  • 10 Squat Press Outs (25#)
  • 5/5 Pistol Negatives on a Box (24″)

Workout – 6 Rounds

  • 1:00 Double DB Box Step Ups (24″, same leg)
  • 1:00 Rest

I started with the right leg and held 20s, 25s, and 30s. Reps were 18-17, 19-19, and 18-17. My left side definite felt weaker with less endurance.

Wow, what a noticeable temp difference near the ceiling after the heat been running for a couple of hours.

Conditioning

I was going to only do the two sessions of Active Life, but after sitting down for a few minutes to rest I started to stiffen up. So I cut the Bax Max portion and jumped on the AirDyne instead

10:00 Airdyne

Not going for any 300 FY records today after fatiguing the legs with those step-ups. Still managed 336 cals and exactly 4 miles. I did another 5 minutes of recovery for 1.39 miles.

Listen

My back is a little tight today.

It’s been awhile since I’ve done active recovery days, so I may start doing them once a week. Start today.

50:00 Airdyne

I can actually listen to podcasts or watch videos with the new speaker. Before, the fan of the Airdyne was too loud for my old speaker, so you couldn’t follow the words. Time flew by because I was able to concentrate on something other than the clock and I felt good, so I increased from the planned 40 minutes. Went 14.88 miles (23.95km). I’ve gone 50 minutes once before, almost 2 years ago, but today went almost 3km more.