Kettlebell Thrusters

Body feels good. Went to open gym at noon.

Active Life – Shoulder Abduction 10

2 Sets

  • 100/100m Single Arm OH Carry (35# KB)

Conditioning

  • 1-2-3…10 Kettlebell Thrusters (35# KBs)
  • 5-10-15…50 Double Unders

Programmed it with dumbbells but figured I’d try something different with the kettlebells. Unbroken on all of the thrusters. Missed a double under in the round of 15 and another in the set of 40 otherwise all unbroken. Took me 7:59.

Accessory

4 Sets

  • 5 Evil Wheels
  • 5 Pendlay Rows (135#)
  • 10 Bird Dogs (3s pause)
  • 5 Box Jumps

Warmed up a little with 5×45 and 5×95 Pendlay rows and 5 box jumps at 24 and 30 inches. Wanted the box jumps to be high. I used 36″ for two sets, then 38.25 and 40.5. Little intimidating looking at the stack after not having jumped anything big in a long time, but no issues when I went for them.

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I noticed I had an unpublished draft for my January 26th workout and then I accidentally published it for yesterday instead of backdating it.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

I’m Sore-y

Yesterday was a rest day. My shoulders were starting to feel pretty wrecked, my abs randomly cramped all day, and my back was a little tight. Today I can’t straighten my elbows, most of my upper body and core is sore, but my legs and back feel fine.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 10 Sumo Inchworms
  • 10 Sumo Stance Good Mornings (45#)

Workout – 4 Rounds

  • 20 Sumo Deadlifts (135#)
  • 10/10 Sciatic Nerve Flossing

Active Life – Back Max

3 Rounds

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

I paused two seconds at each position.

3 Rounds

  • 10 Double DB Walking Lunge
  • 10 Strict Toes to Bar Strict Hanging Knee Raises
  • 10 Double DB Front Squat

I used 35-40-50 for both movements. Hanging from the bar hurt and there was no chance in hell I could do T2B, so I did knee raises up to hip height.

This was plenty of work so no conditioning today.

Not a Fav

In to the gym tonight since I won’t be here this weekend.

Active Life – Singe Leg Bias

Warm-up

  • 10/10 Lateral Step Overs
  • 3 Sets
    • 8/8 Eccentric Ankle Dorsiflexion

Workout – 3 Sets each arm

  • 10 One Arm KB Front Squat (53#)
  • 10 Groiners
  • 1:00 Rest

I was out of breath from this.

Conditioning

  • ** EMOM – 7 Wall Balls
    • 25 Burpees
    • 25 Power Cleans (135#)
    • 25 Burpees
  • 5:00 Rest
  • 21-15-9 Thruster (75#)
  • 42-30-18 Sit-up

Took me 7:49 to finish the first part so I ended up doing 56 wall balls. Thrusters felt really good. Finished the entire workout at 18:21.

Active Life – Back Max

12:00 for quality (2 breath holds)

  • 10 Alternating Bird Dog
  • 10 Alternating Dead Bug
  • 20 Side Plank

Decided to set the clock for 15 second intervals instead of trying to do all of the breath + rep counting, figuring there would be enough time wasted switching sides. Problem is that bird dogs and dead bugs are almost an instant switches compared to side planks, which waste about 5 seconds. It was too long and had to start taking rests after 10 seconds on the dead bugs after 5 or 6 of them. Side planks weren’t an issue, though still tough. With the clock running that way got through an entire round and 8 bird dogs. This is my least favorite of all of the back work sessions.

More Snatching

Went to the 4:30 class. Not doing any single-leg bias work today.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • Air Squats
  • Stretching
  • 3 Sets
    • 3 Hang Power Snatch
    • 3 Hang Squat Snatch
    • 5 Burpees

I used 20-25-30kg for my sets.

Weightlifting

All power snatches for me (or at least for heavy reps) until my back is feeling much better.

  • 3x40kg
  • 3×50
  • 3×60
  • 65
  • 70
  • 75
  • 80
  • 83
  • 3 @ 80

Wasn’t feeling the greatest with the 83 (183#), so I dropped off a bit and did some drop sets.

Conditioning

3 Rounds

  • 20 Hang Power Cleans (95#)
  • 20 Front Squats (95#)
  • 20 Push Presses (95#)

Wore my belt. My sets were all over the map. Rested more than I should have and finished in 10:47.

Active Life – Back Max

12:00 for quality

  • 10 Alternating Bird Dog
  • 10 Alternating Dead Bug
  • 20 Alternating Side Plank

Each rep was counted by doing a 2 breath hold and then switching sides. Harder than expected. I can see how this stuff is supposed to help with core stamina. Got through 10 side planks in the 2nd time through.

New Runners

Feeling a little beat from the last couple of workouts. Saturday has become my bench day though

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×220
  • 3x3x240
  • 2x3x245

Week 3 of the program called for 5×3 @ 240-245. Was feeling ok, so I did some of each weight.

Accessory – 3 sets

  • 20 Shoulder IYT (purple CS bands)
  • 40s Bird Dog Hold
  • 40s Bird Dog Hold

Conditioning

Laced up my new pair of Reebok Runners and went for an easy 1.92 mile run that took about 19:28. Had to stop at a light and forgot to pause my watch. The shoes have memory foam for the insoles, which felt a little weird as I took off, but as I settled in I didn’t even notice I was wearing a new pair of shoes, so I guess that’s a good sign.

High Reps

My back still isn’t normal yet. Hit the gym at noon with the gang. Warmed up with some shoulder stretching and bottom squat hold. Would get loose in the first few minutes of the EMOM.

Volume Work

20:00 EMOM (alt)

  • 15 MB Cleans (14#)
  • 20 Push-ups

I planned to use the 20# and had it out, but switched just before we started. Figured I’d play it safe and not blow out my back. It was a good call because my legs were burning during the last 5 reps of each set in about the 6th round. It also allowed me to focus more on good positioning and keeping my head up. I did 4×5 on every round of push-ups and was starting to really slow down in the last few rounds.

Conditioning

20-30-20

  • Pull-ups
  • Step-up (24″)

Wore my grips and set a goal to do all of the pull-ups in sets of 10. Success! After each set I dropped, turned around, took a few steps across the gym, turned back around, walked back and did the next set. Wanted to do box jumps, but again, step-ups were much better for my back, especially after 150 medicine ball cleans. Finished in 6:40.

Midline

4 Rounds (Tabata)

  • 20s Bird Dog Hold
  • 10s Rest
  • 20s Hollow Hold
  • 20s Bird Dog Hold (opposite arm and leg)
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest