Tiger!

Today is all about Tiger Woods, but went to open gym at noon.

Active Life – Bulletproof Shoulders 15

3 Rounds

  • 5 Yoga Push-ups
  • 10 Cuban Presses (PVC)

3 Sets (each arm)

  • 75m Single Arm OH Carry (53# KB)
  • 1:00 Rest

Conditioning

2 Rounds

  • 25 MB Cleans (20#)
  • 15 Ball-facing Burpees

Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.

Accessory

4 Sets

  • 5 Pendlay Rows (135#)
  • 6/6 Single Leg Deadlifts (135#)
  • 7 Evil Wheels
  • 8/8 Wood Choppers (40# DB)

This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.

Open Feel

Went in for open gym at noon.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 10 PVC Passes
  • 3 Sets
    • 30 Lateral Hops (over empty bar)
    • 5 Power Snatch (45#)
    • 5 BTN Snatch Grip Push Press (45#)
    • 5 OHS (45#)

Conditioning

8:00 AMRAP

  • 8 Power Snatch (95#)
  • 8 Bar-facing Burpees

Looks and felt a bit like an Open workout. I did 2×4 for every round of snatches. First round was done in 1:00 and I knew that wasn’t going to continue. The next two rounds were right around 1:30. Finished with 5+11.

Accessory

5 Sets

  • 3 Rope Pulls
  • 7 Evil Wheels
  • 10 Pistols

Been far too long since doing pistols. Could really feel them in my hips and I’m sure my knees will be complaining tonight and tomorrow.

2018 Regional Event #4

Believe it or not my quads were still tight yesterday. Went to the gym at noon today.

Active Life – Shoulder Abduction 1

2 Sets (per arm)

  • 50m Single Arm OH Carry (50# DB)

Accessory

  • 10 Sumo Deadlifts (45#)
  • 10 Sumo Deadlifts (95#)
  • 10 Sumo Deadlifts (135#)
  • 3 Sets
    • 15 Sumo Deadlifts (165#)
    • 45s Bent Hollow Body Hold

Had planned on four sets, but my back was feeling tight and I knew there were all of the snatches and burpees coming up, so cut back to three sets.

Conditioning

2018 Regional Event 4 (Using the women’s weights!)

  • 2 Rounds
    • 10 Snatches (125#)
    • 12 Bar-facing Burpees
  • 2 Rounds
    • 10 Snatches (75#)
    • 12 Bar-facing Burpees

Warmed up my snatch with 5×45, 5×75, and 3×105. All singles with 125# and 6-4 on both sets with 75. I wanted to go unbroken on the lighter weight so bad but just didn’t have it. I tripped over the bar on the very first burpee, but felt good after that. Was actually able to speed through the last set of 12. I finished the first 2 rounds at about 4:40 and it took close to 30 seconds to pull the 25# off each side. Finished in 8:35 and was feeling pretty good about my effort until I checked the Women’s Regional leaderboard, where I would rank #256. Those athletes are fit!

Midline

4 Sets

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

Haven’t done this in a really long time and it showed. The goal is unbroken, which I’ve never been able to accomplish and today was no exception. I got the first two rounds unbroken and then took several breaks. Finished up in exactly 5:00.

Surviving the Heat

Spent most of yesterday in the cool basement working on some projects and then went up and sat in bed early where I have an AC unit and could work on designing part of one of the projects.

Went to open gym at noon.

Active Life – Shoulder Flexion

  • 3 Sets of 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

I also did 10 thrusters with 45# and some bottom squat hold.

Conditioning

  • 20 Bar-facing Burpees
  • 40 Thrusters (75#)
  • 20 Bar-facing Burpees

Trying 25-15 would have been a bad idea, so I was thinking about 15-15-10, but when I got through my first 5 I settled on 4×10. I needed to have something left for the final 20 burpees. Finished in 5:47. I put a wrist wrap on my problem wrist and it helped out a lot, so I guess I’ll continue that and hope whatever is going on in there heals.

Accessory

5 Sets

  • 5 Evil Wheels
  • 8/8 Suitcase Deadlifts (40kg KB)
  • 1:00 Bent Hollow Hold
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

Going to keep working in some stuff from the back rehab so I don’t lose all of the progress I’ve made.

Finished!

Worked on the truck all weekend with my Dad and then buttoned up a few things after my parents took off. Made it to the gym at 6pm with B.

Active Life – Hips

Warm-up

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

Workout

  • 3 Sets (each arm)
    • 12 Single Arm Waiters Squat (5 count pause, 53#)
    • 1:00 Rest
  • MAX Single Arm Farmer Carry (70#)
  • 2:00 Rest
  • Repeat with other arm

Those squats are terrible with the 5 count pauses. I got 180 meters with each arm on the carries.

Conditioning

  • 30 HSPU
  • 30 Bar-facing Burpees

I’ve loving these little quick hitters lately. Not a great workout for my wrist though. I did 13-10-7 and finished the handstand push-ups at 1:42. Kept up a good pace and technique on the burpees and finished at 3:47.

Active Life – Back Max

3 Rounds

  • 1:00 Overhead Barbell Hold (125#)
  • 50m Double KB Front Rack Carry (53#)

Yuck! Even worse on my wrist.

That’s a rap with the Active Life back work. Really enjoyed it and it seems to have paid off. I think I’m going to try out their Shoulder Max program here and there to help with my right shoulder impingement and maybe will look at their Thick Pack workouts for some ideas.

Did I mention it was scorching hot all weekend? Ninety degrees inside the garage doing all that work on the truck. I bet I’m dehydrated and probably lost some considerable weight sweating this weekend.

Getting Better at Burpees

I golfed on Friday, got busy working on the truck both Saturday and Sunday, and golfed again yesterday. So with the run last Thursday I hadn’t been in the gym or garage since Wednesday. Made myself go to the 4:30 class today, even though I should be pushing to get through these last 4 Active Life workouts.

“Warm-up”

5 Sets

  • 4 Tall Muscle Cleans
  • 4 Hang Power Cleans
  • 4 Power Cleans
  • 8 Burpees

I did 3 sets with the bar, then 75# and 95#.

Weightlifting

Power Clean

  • 3×135#
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3×235
  • 3×245

I think I did TnG through 205 and then dropped every rep at the heavier weights. According to BTWB that was a PR triple for me, which I thought might be the case. With 245# I caught with really wide feet on the 2nd rep and didn’t have my elbows all the way under with the 3rd, but was able to save it.

Conditioning

5 Rounds

  • 8 Hang Power Cleans (135#)
  • 12 Bar-facing Burpees

Chose not to Rx with the 165# since I already had in a bunch of cleans and then I could focus more on the burpees. Michelle gave me a good push because she Rx’d with the 110# so I couldn’t let her beat me. It was neck and neck but I was able to go unbroken on the last set to get a 4 burpee lead and then held on through the burpees.

So I did the 1st and 5th sets unbroken and I went 5-3 on the middle three sets. I made myself jump all of the burpees and I didn’t take any steps before jumping over the bar, so I’d take off right from wherever I jumped up to my hands. I think I did nearly every rep without a pause between the jump up and the jump over as well. Burned like hell though. Finished in 8:37.

Golf again tomorrow. 🙂

In other news, I’ve cleaned up my eating by getting meals from Factor 75 and the food is amazing. I was down 8 pounds already on the scale this morning. I haven’t been this “light” in a year and a half.

2018 AGOQ #4

I’m a little bruised up on my collarbone from the cleans, but feeling good otherwise.

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 (3x each leg)

  • 10 Box Step Ups (24″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Got the ticker going1

Conditioning

Warmed up snatches with 5×45, 5×75, 3×115, and 3×145.

2018 Age Group Online Qualifier #4
5:00 AMRAP

  • 9 HSPU
  • 6 Bar-facing Burpees
  • 3 Snatch (165#)

Holy fuck when I got that first snatch! My feet were getting really wide on every catch. I did every set of handstand push-ups unbroken though the 2nd and 3rd rounds were a bit slower. Felt pretty good on the burpees. Did exactly 3 rounds.

Active Life – Back Max

12:00

  • 8/8 Bottoms Up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#)
  • 8/8 Suitcase Deadlift (88#)
  • 8/8 Single Arm Push Press (50#)

After cruising through round 1 I picked it up so I could get through 3 rounds and was able to.