Heading Out

My shoulders are still a little tender. Walked 18 holes yesterday and I’m playing some damn good golf lately! Mowed the lawn this morning and went to the 4pm class.

Active Life – Shoulder Flexion 8

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Evil Wheels

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Walking Lunges
    • 10 Good Mornings (PVC)
    • 30s Handstand Hold
  • Deadlifts
    • 10×45#
    • 10×135
    • 5×185

Conditioning

5 Rounds

  • 10 Deadlifts (225#)
  • 15 Box Jumps (24″)
  • 20 Hand Release Push-ups

Not a chance I was trying the Rx 275# and was able to keep the 225 unbroken. I never stopped on the box jumps, stepping down every rep. HRPU were done in 4 sets of 5 each round. Finished in 12:25.

Accessory

3 Sets

  • 20 Overhead Walking Lunges (50# DB)
  • 45s HS Hold

This combo lit up the shoulders.

Heading up north on vacation in the morning.

The Don

Went to the 10am.

Warm-up

  • 400m Run
  • 2x
    • 20 Air Squats
    • 10 Pass Throughs
    • 30s Dead Hang

Conditioning

“The Don” – Partner Style

  • 66 Deadlifts (115#)
  • 66 Box Jumps (24″)
  • 66 American Kettlebell Swings (53#)
  • 66 V-ups
  • 66 Sit-ups
  • 66 Ring Rows
  • 66 Thrusters (55#)
  • 66 Wall Balls (20#, 10′)
  • 66 Burpees
  • 66 Double Unders

Partnered with Weston. BTWB said the deadlift should have been 110, which seems like a weird weight. I had to do V-ups instead of knees to elbows and ring rows instead of pull-ups. For the deadlifts, KBS, v-ups, sit-ups, thrusters, and wall balls we each did three sets of 11. For the box jumps, ring rows, and burpees we each did 3 sets of 6 and 3 sets of 5. Dubs were a quick set of 33 each to finish at 22:25

20/20

Little sore from not doing much for a week. Out in the garage at night after work.

Active Life – Hips

Warm-up

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

Workout – 4 Sets (2x each leg)

  • 10 Lateral Box Step-ups (33″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 3x5x115#

My left wrist is still not getting any better.

Conditioning

  • 20 Box Jumps (24″)
  • 20 C&J (95#)

I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.

Active Life – Back Max

12:00

2 rounds plus through the dead bugs.

Fight the Urge

Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.

25-20-15

  • HSPU
  • Box Jumps (24″)

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#.

4 Sets

  • 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.

Jump and Push

Felt roughed up when I woke up on Monday. It could be my lack of sleep lately. I need to stop staying up so late. Tuesday I was just tired from the sleep thing so I rested again. Get to bed earlier last night, but still later than I wanted. Went to the 4:30 class today.

Warm-up

5 Sets

  • 4 Tall Cleans
  • 4 Hang Power Cleans
  • 50 Jump Rope
  • 10 DU

Used 45-45-75-95-115. Then warmed up with power clean doubles at 135-165-185.

Weightlifting

12:00 EMOM

  • 1 Power Clean

Every 2 minutes I increased weight, so it was 205-215-225-235-245-255.

Conditioning

24:00 EMOM (alt)

  • 30s DU
  • 30s HSPU
  • 30s Box Jumps (30″)
  • 30s Push-ups

The thirty seconds of rest was nice to let me keep putting up good numbers and gave me time to record my scores after everything. Never missed a double under and never came off the wall on handstand push-ups. I got into a nice rhythm with step down, step down + back, step in, and jump on the box. Push-ups were mostly in 3 decreasing sets.

How Many?

I had some plans to workout yesterday since one of my 4 workout days in a row was an easy recovery day. Got busy around the house so I rested. My legs started getting tight later in the day, but I’m surprised my shoulders weren’t feeling anything from the overhead carry and thruster combination.

Warm-up

  • Bottom Squat Hold
  • Air Squats
  • Bar Taps

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Pull-ups
  • Box Jumps (24″)

Got some new grips from Bear Komplex and they’ve really improved the design since my last pair. They didn’t eat into my fingers at all, but will take a bit of use to get roughed up and be able to hold chalk.

I was able to do all of the pull-ups unbroken and did jumps with a step-down. I was having the hardest time keeping track of what round I was on though. It started when I did 8 jumps in the round of 7 and then I repeated the sets of 3. Extra credit I guess. Finished in 6:04.

Active Life – Back Max

 

3 Rounds

  • 12 Alternating Single Leg Deadlift (115#)
  • 12 Romanian Deadlift (115#)
  • 12/12 Kroc Row (53#)
  • 12 Evil Wheels
  • 30s Double KB Overhead Hold (44# KBs)

Bumping up to 12 evil wheels was a challenge after everything has been sets of 5 or 8 so far. The double kettlebell hold was a challenge.

Skill / Conditioning

2 Cycles

  • 4 Rounds
    • 20s T2B
    • 10s Rest
  • 20s Rest
  • 4 Rounds
    • 10s Bottom Squat Hold
    • 20s Bottom-to-bottom Squats
  • 40s Rest

I’ve done sets of 6 for a straight 8 round Tabata of T2B so I figured 7 was a good number. Turned out perfect. After 7 unbroken rounds I hit failure in the very last round and had to do 4 plus 3 singles. I did sets of 14 squats in the first cycle and in the second cycle I did 3 sets of 12 with 13 to finish. I forgot how much these squats burn.

12 Days of Christmas

Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.

Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.

“12 Days” – Partner

Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.

  • 1 Bear Complex (115#)
  • 2 Deadlifts (115#)
  • 3 Power Cleans (115#)
  • 4 T2B
  • 5 Box Jumps (24″)
  • 6 Burpees
  • 7 Goblet Squats (53#)
  • 8 KB Snatch (53#)
  • 9 Wall Balls (20#, 10′)
  • 10 Push-ups
  • 11 American KBS (53#)
  • 12 Thrusters (115#)

** One partner must always be holding a 45# plate any way you want.

Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.