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#)
5 Box Jumps (24″)
7 Goblet Squats (53#)
8 KB Snatch (53#)
9 Wall Balls (20#, 10′)
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.
Tried to hold for a second at the top, but not easy to do.
Strength – Front Squat
Starting wearing the belt with 195 or 215. Kept my reps controlled and tried not to bounce much out of the bottom. Felt pretty good. Haven’t lifted anything like that since July.
5 Push Jerks (115#)
7 American KBS (62#)
9 Front Squats (115#)
11 Russian KBS (62#)
13 Deadlifts (115#)
I scaled back from 135# since it was 15 minutes of all weighted movements. Went with the 62 pound kettlebell though. I rested way too much as I do when it’s all you can eat at the weight buffet. Everything was unbroken and I wore my belt the entire time. Finished 5+22.
Active Life – Back Max
3 Rounds for quality
20m Spiderman Crawl
20s/20s Side Plank
20m Crab Walk
20s Table Top Hold
20m Samson Walking Lunge
20s/20s Pigeon Pose on Box
Took a bit to get the hang of the Spiderman. Easy stuff today.
Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.
Warm-up – 3 Sets
3/3 Turkish Get-ups
5/5 KB OHS (35#)
10/10 Single Arm Single Leg RDL (35# KB)
10/10 Single Leg Glute Bridges (pause)
25 Ring Dips
25 Deadlifts (135#)
25 Step-ups (24″)
25 MB Cleans (20#)
I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.
Forgot how hard the L-sits are. Need to start doing those again.
4×10 Double Kettlebell Deadlift (44# KBs)
20 Double Kettlebell Front Rack Walking Lunges (35# KBs)
10/10 Kroc Rows (53#)
I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.
10-12-14… Row calories
5-6-7… Deadlift (185#)
Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.
Meant to workout yesterday at home, but was busy with projects for my workshop and time flew by. At the gym today.
3×10 Reverse Hyper (140#)
Bottom Squat Hold
10 Deadlift (45#)
20 Deadlifts (135#)
40 Lateral Bar Hops
I thought about putting on my belt and decided I didn’t need it. I split the deadlifts into 12-8 every round with a quick break. All push-ups were 10-10, with some slow down on the final 5 reps. Finished in 6:13. Was a much quicker workout than I was expecting.
400m Walking Lunge
Been over 2 years since I did this I think. Felt pretty good considering I was doing a lot of lunges the last time. Not at a track, so the distance may not have been right, but I set a 6 second PR with 11:55. Next couple of days will be rough.
20 Weighted V-ups (10#)
20 Russian Twists (35#)
The combination of v-ups and shotguns was not cool.
Stayed light. I’m not going to rush back and fuck things up again, especially since a 175# clean did me in on the last tweak.
25 Deadlifts (135#)
25 Wall Balls (20#, 10′)
Ewww! I cut back from the 165# Rx and wore my belt, loosening it up during wall balls. I went 10-8-7 on each round of deadlifts. 15-10 on the first 3 rounds of wall balls and then 25 unbroken to finish in 9:37. Went much better than I expected.