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
- 1:00/1:00 Hip Wind Up Stretch
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
- 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.
Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.
Did the handstand push-ups 10-8-7, 8-7-5, and 8-7. Had to resist the urge to do 3×5 for the 15. Jumped and stepped down every rep. Finished in 8:17.
Warmed up Pendlay rows with 8×45#.
- 6 Evil Wheels
- 8 Pendlay Rows (115#)
Warmed up back squats with 4×115, 2×165, and 2×185 to also give me a feel for what load to use.
E30S 10:00 (alt)
- 5 Burpees
- 2 Back Squats (205#)
Maybe should have used 225#, but didn’t want to push it.
Back to reality with snow overnight. Slowly made it to the gym today.
Active Life – Single Leg Bias – Warm-up
- 10 Eccentric Knee Flexion (30#)
- 10 Paused Wall Balls (3s pause)
- 5 Muscle-ups
- 10 Burpee Box Jump Overs (24″)
- 15 Back Squats (95#)
Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.
Active Life – Single Leg Bias – Workout
4 Sets (2x each arm)
- 100m One Arm Farmer Carry
- 1:00 Rest between arms
I used 28kg and 32kg. Rough with that 32!
Tabata – 6 each, alternating
- Russian Twists (45# plate)
- Hollow Rocks
Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.
A few areas of my upper legs are lit up! Could it be from those squat jumps? Finished making my Bluetooth speaker. It’s soooo nice having some real volume in the garage.
Active Life – Single Leg Bias
- 10 Lateral Step Overs
- 3 Sets
- 8/8 Eccentric Ankle Dorsiflexion
Will my calves ever stop being sore when I do these?
Workout – 6 Sets (3 each arm)
- 12 One Arm Front Squat (53#)
- 10 Groiners
- 1:00 Rest
This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.
Strength – Back Squat
Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!
Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.
Active Life – Back Max
- 8/8 Turkish Sit-up (45# DB)
- 8/8 1 Arm RKB Swing (70#)
- 8 Evil Wheels
- 8 Good Morning (125#)
- 30s Barbell Overhead Hold (125#)
Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.
Rested yesterday. I switched my gym membership to the 2x/week plan. I’ve only been to the gym more than that 2-3 times since the program switch, which is disappointing. I’m not going to risk injury and overtraining though; I’m over those years. I’ve still been working out 5 days a week on average, but making use of my garage. I have to admit, getting back an extra hour+ in the day (without prep, travel, and social time) is a nice bonus. My cardio has been feeling good, so I’ll continue what I’m doing. I think the lower volume is helping a lot.
Out in the garage for a workout before a late lunch.
5:00 Airdyne – 1.51 miles
Strength – Back Squat
I think I forgot how to squat. Felt fine, but I can tell I’m hesitant with each rep.
- 10 Renegade Man Makers (35# DBs)
- 20 GHD Sit-ups (parallel)
Been a long time since doing man makers. If you’ve never done them, it’s a push-up on the dumbbells, a row with each arm in the plank position (helps to keep wide feet), jump/step feet up to hands, clean, and shoulder to overhead. I wasn’t fast with them, but never stopped and did all sets of sit-ups unbroken too. Finished in 12:54.
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
- 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.
- 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.
I haven’t done shit in a couple of days with the travel day and just didn’t have the motivation yesterday when I woke up, even though it was early. Well, not exactly true I guess. We did go for a nice long walk yesterday during our team day. Knew I needed to do something today though, so I hit up the fitness center in the hotel.
Gymnastics Strength – 5 Sets
- 10 Strict Pull-ups
- 10 Strict Dips
- 10 Leg Lifts
Jumped on the pull-up/dip stand. Old school!
Back Squats – Smith Machine
The angle you have to squat at is so fucking weird on the Smith machine.
Jumped on the stationary bike for 20 minutes and went 6.13 miles.
Did a long walk at night with about 100 people hoping to see the Northern Lights.