Easier?

Could feel my shoulders and lower body a little yesterday from that OH carry & thruster combo.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

  • 10/10 KB Kossacks (35#)
  • 10 Jumping Lunges

Conditioning

20:00 AMRAP

  • 10 Burpees
  • 10 Power Snatches (75#)
  • 10 HSPU
  • 10 V-ups

Paced right from the start with the burpees knowing this stuff could add up and I wanted to be able to do all of my snatches unbroken. I did 5-5 on every set of HSPU. Finished 6 rounds and 4 burpees.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank

Seemed a little easier on my shoulders this time, but I was glad when it was over. I did 2:00 elbows, 2:00 hands, 2-2, and 1-1 again.

Bail

Feeling a little sore from yesterday, mostly in the glutes from the single leg deadlifts and calves again from those ankle things.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 5 Sumo Inchworms
  • 20 Kossacks

I really like the stretch of these Kossacks.

Workout – 3 Sets

  • 15 Sumo Stance Good Mornings (115#)
  • 8 Eccentric Knee Flexion (30# DB)

Fifteen reps is a lot!

Conditioning

Planned to do this workout I saw yesterday on Miranda’s Instagram.

  • 100 Dumbbell Thrusters (35# DBs)
  • EMOM: Ascending burpees
  • “You do not have to do BURPEES on the first minute.”

I hate that shit where you get a free minute, but that is how it’s stated in the workout description, so I was going to follow it. After starting with 25 right off the bat, I wasn’t feeling it, especially when I bitched out and only did 5 in the next minute. So then I did 10 in each of the next 2 minutes to get to 50 at 3:42 and stopped, with only doing the 1-2-3 burpees. Oh well.

Active Life – Back Max

10:00 (3-5 breath holds)

  • Ring Plank
  • 1 Arm Overhead Hold (70#, each arm)
  • 8 Romanian Deadlift (135#)
  • RDL Hold

Hell, I worked up a nice sweat doing these movements!

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.

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.

15th of December

My quads and glutes are a little sore from yesterday.

Active Life – Single Leg Bias

Warm-up

  • 3:00 Airdyne

Went 0.91 miles.

Workout – 10:00 for quality

  • 10 Samson Walking Lunge
  • 15 RKB Swings (53#)
  • 10/10 Lateral Leg Swings
  • 5/5 Lateral Box Step Ups (30″)

Got through 3+25.

Conditioning

Picked this out of the BTWB Fitness Level Workouts in the Light category. Warmed up with 5 hang power cleans at each of 45, 95, and 115 pounds.

3 Rounds

  • 15 Hang Power Cleans (135#)
  • 15 Burpees

Went 9-6 on the cleans each round and finished in 6:14. Too much resting.

Active Life – Back Max

3 Rounds

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

I did the L hangs on my fat pull-up bar, which was no big deal for only 10 seconds. The hip extensions were much easier this time.

Longer Than Forever

Yesterday Alex came by and put a new shut-off valve on the gas line for the garage heater. I hadn’t been able to turn it on since last winter. So nice to be able to heat the place up again for workouts!

heater-back-in-action.jpg

Active Life – Single-leg Bias

Warm-up – 2 Rounds

  • 5/5 Lateral Box Step Ups (30″)
  • 10 Squat Press Outs (25# plate)
  • 10 Groiners

Workout – 3 Sets

  • 10/10 Front Rack Box Step Ups (24″, 95#)
  • 1:00 Rest between legs

Challenging!

Conditioning

  • 25 Burpees
  • 25 T2B
  • 25 MB Cleans (20#)

After looking at the Active Life stuff I had a feeling it would take a lot of time, so I wanted a sprint workout. This did the trick. Clock was at 1:18 after the burpees, 2:33 after toes to bars, and finished at 3:52. I went 6-5-5-5-4 on the T2B. Didn’t feel like a very good time for that workout.

Active Life – Back Max – 3 Rounds

  • 5x Pallof Series (blue band)
  • 100m/100m 1 Arm Farmer Carry (70#)
  • 5 Evil Wheels
  • 12 Good Mornings (75#)

The Pallof Series took forever because it ended up being 60 reps per round. I think I’m taking the instructions too literal on the reps because if I would have held each rep as long as it said it would have taken me well over 5 minutes. I did 6 laps (3 in each direction) around the garage for 100m. The 3 rounds of this took just shy of 30 minutes!

Active Life Membership

I forgot my sister was coming to town for the night so I decided to take a rest day yesterday. I saw that Active Life had memberships at 50% off for the year (making it $100), so I sent in some info about my back issues.

We see this a lot when athletes have a left-to-right imbalance (we call it a single leg bias) combined with poor midline stabilization and postural stamina.

To correct it we recommend our Bulletproof Single Leg Bias and Bulletproof Back Max programs.

Both are included in an Athlete Membership.

Link: https://performancecarerx.com/specials/

Do BP Single Leg Bias before you workout and BP Back Max after.

Try to get 3-4 BP Single Leg Bias and 4-5 BP Back Max sessions in per week.

When you finish BP Single Leg Bias contact us and we’ll help decide where to go next.

So now I have some homework! It’ll be easy to incorporate in my home workouts and I’ll get there early or replace the programmed warm-up when I attend class at the gym.

Active Life Warmup

  • 30s/30s Sciatic Nerve Flossing
  • 5/5 Stagger Stance Good Mornings (75#)
  • 30s/30s Sciatic Nerve Flossing
  • 5 Sumo Inchworms

Active Life Single Leg Bias

3 Sets

  • 6 Sumo Stance Good Mornings (75#)
  • 5 Box Hamstring Curls (24″)

Active Life Cooldown

  • Kneeling Heel to Butt Test
  • Prone Heel to Butt Test (Right Leg)
  • Prone Heel to Butt Test (Left Leg)

I wasn’t able to touch my heel to my butt, though I did have my shoes on if that makes a difference. Love those tight hamstrings. Was really quick to work through that stuff.

Warm-up

4 Sets

  • 30 Jump Rope + 10 DU
  • 3 Tall Cleans
  • 3 Power Cleans

I used 20-30-40-50kg.

Weightlifting – Power Clean

  • 2x60kg
  • 80
  • 90
  • 100
  • 105
  • 2 sets 110

I dropped every rep. Didn’t wear a belt at all and felt good. Super happy getting up to 242. I haven’t lifted that in a long time!

Conditioning

20:00 AMRAP – Team of 3

  • Buy-in: 100 Dubs
  • One person completes an entire round while the others rest
    • 7 American KBS (62#)
    • 7 Row cals
    • 7 Burpees

I teamed up with Jason and Grant and I was first. Made it to 82 dubs and then missed 3 times! We were 1 rep shy off all completing the 6th round.

Active Life Back Max

3 Sets

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

Brandi stayed and did this with me. Took about 18 minutes I think.