Double Max

The front of my right ankle feels really weird. No trip to the gym today with 0.5″ of ice out there. I hit a garage session in the afternoon.

Active Life – Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel Rock Backs
  • 5 Inchworms

Workout

  • 10 Sumo Deadlift (45#)
  • 10 Sumo Deadlift (95#)
  • 10 Sumo Deadlift (135#)
  • 3 Sets
    • 16 Sumo Deadlift
    • 30s/30s Sciatic Nerve Flossing

I used 165-185-205#. After the 2nd working set I noticed it was supposed to be 18 reps. Whoops! So I bumped up 20 more pounds which I hadn’t planned on.

I haven’t been wearing a lifting belt at all lately. My thinking is that I shouldn’t rely on it as a crutch and hopefully I’ll build everything in my back a lot better to protect itself.

Active Life – Back Max

Yep, a double Back Max day because the first one looked like a good way to warm up. Between Back Max and the Hips program there has been no escaping deadlifting pretty much every day, so it’s been hard to pair up the two programs. Less than 20 workouts in each program left though.

5 Rounds

  • 30s Supinated Deadlift Hold (205#)
  • 30s/30s Single Arm Overhead Hold (53#)
  • 10 Push-ups
  • 10 Push-up Shoulder Taps (3s hold)
  • 5/5 Single Arm Ring Rows

I kept moving to give it double duty as conditioning. Took me 20:30 to finish. The deadlift hold almost fell out of my fingers in the last two rounds. I did a push-up before each shoulder tap. Made the ring rows harder each round by moving forward a bit. Those are a neat movement.

Heavy Overhead

Busy day yesterday. I didn’t have/make time to workout.

Active Life – Hips

Warm-up

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

Workout – 6 Sets (3x each side for the step-ups)

  • 10 Lateral Box Step-ups (30″)
  • 5/5 Eccentric Ankle Dorsiflexion

Shit! I haven’t had these ankle dorsiflexions in weeks so I’m probably going to get really sore calves.

Active Life – Back Max

5 Rounds

  • 10s Supinated Deadlift Hold (225#)
  • 10 Alternating Push Up Shoulder Taps (3s hold)
  • 30s/30s 1 Arm Overhead Hold (70#)
  • 5/5 Kroc Rows (70#)

After round 1 I didn’t think I was going to make it with the holds. Helps to breath and remain calm.

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!

Rip Your Thumbs Off

Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • 20 Shoulder Taps
  • 12:00 EMOM (alt)
    • 45s Jump Rope
    • 16 Russian KBS (35#)
    • 8 Squat Broad Jumps

Worked up a hell of a sweat from that EMOM.

Strength

Clean Grip Deadlift (hook gripped everything)

  • 10x20kg
  • 10×40
  • 5×60
  • 5×80
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Conditioning

10:00 AMRAP

  • 4 KB Cleans (44# KBs)
  • 8 KB Front Rack Walking Lunges (44# KBs)
  • 8 Box Jumps (24″)

It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.

Extra Credit

Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!

Team Series Week 1

Got in the final two workouts in the evening.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Holds
  • Shoulder Stretching

Team Series Event 1

  • Females complete:
    • 100 double-unders, each
    • 75-calorie row, total
    • 50 dumbbell step-ups, total (30# DBs, 20″)
  • Then, males complete the same with (45# DBs, 24″)

I went unbroken on my dubs, pulled 40 cals at about 1,800 cal/hr, and we alternated in the step-ups with 8-10-7 each. Michelle and Jess finished at 11:11 and we were done at 18:34.

Team Series Event 3

42-30-18 (30:00 time cap)

  • Muscle-ups, with static deadlift hold
  • 350-lb. partner deadlifts

* The 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side.

* Each person must complete a rep during each round

Jess and I paired up on the bar. Brian and I did 10 rounds on the muscle-ups, each doing a double, then Michelle or Jess would make an attempt if they wanted to. They didn’t get any muscle-ups so we finished with 40 reps well before the time cap.

Week 1 in the books. Next one in about a month. It’s been something different and fun to do these workouts.