I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.
Active Life – Single Leg Bias
- 8 Rounds (Tabata)
- 20s Side Shuffles (5m)
- 10s Rest
- 2:00 Bottom Squat Hold
- 10s L Hang
- 10/10 Leg Abducted Rocking
- 10/10 Lateral Leg Swings
- DB Snatch (50#)
- Burpee over DB
Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. 👎🏻
Active Life – Back Max
Kettlebell March – 4 Sets
- 60m One Arm Farmer Carry (53#)
- 5 Russian KBS every 10m (53#)
- 30s Rest
The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.
Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.
Warm-up – 3 Sets
- 1:30 Airdyne
- 10 Close Grip OHS (45#)
- 20 Push-ups
My pinkies were up against the inside of the first knurl marks on the bar.
Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.
- 3 Strict Pull-ups
- 6 Pistols
- 3 Strict Chin-ups
- 6 DB Snatch (50#)
I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.
My quads are sore from so many OHS and wall balls yesterday. Went to the 4:30 class.
- 3×15 Reverse Hyper
- Dead Hang
- Shoulder Stretching
- Bottom Squat Hold
- 4 Sets
- 3 Hang Muscle Snatch
- 3 Hang Power Snatch (above knee)
- 3 Squat Snatch
- 10 Scap Pull-ups
- 10 Scap Push-ups
I used 45# for 2 sets and 75# for 2 sets. Did a short pause at the top of all of the scap work.
It was an EMOM of singles, but I wasn’t getting heavy. Wanted to ease back in by doing reps.
I did 5 minutes with 95# and 10 minutes with 115#, all touch-n-go reps. Felt really good!
With having done so many reps on the barbell already, I swapped out the 15 snatches in this workout for 20 DB snatches. I also felt like running instead of rowing 30 calories. Have to take advantage of this weather while we still have it.
E4M – 6 Rounds
- 300m Run
- 20 Dumbbell Snatch (40#, alternating)
Was able to push the runs and hold a good pace on the snatches. Intensity was high and I was able to push the run more each round, and then especially the last 2 when Michelle came out and ran with me. Maybe I should have run 400m, but I’ll take the intensity I got out of this. My splits were 2:05 – 2:06 – 2:01 – 1:58 – 1:53 – 1:50.
Walked 18 yesterday. My shoulders started getting tight later in the day. This right shoulder impingement is getting annoying. It’s another day heavy on the barbell at the gym, so I did yesterday’s workout in the garage.
Warm-up – 3 Rounds
- 10 Goblet Squats (53#)
- 10/10 Bottoms Up KB Press (25#)
- 30s Hollow Hold
- 100 Banded March (100# sandbag, green + red bands)
- 50 Sit-ups
- 50 DB Snatch (50#)
- 50 DB OHS (50#)
- 50 T2B
- 100 Banded March (100# sandbag, green + red bands)
** Switch arms every 5 reps for both movements
I did the first 100 banded marches and 50 sit-ups unbroken. The snatches had to be in 5s, so I set the dumbbell down each time and took a couple of breaths between some of the sets. For the OHS, I switched arms overhead and only set it down after 30 reps, then did the last 20. I did toes to bars in sets of 4 and was going to finish 3-3, but I failed the very last rep, so it ended up being 11×4, 3, 2, 1. After I strapped in and picked up the sandbag I could not hold it up high on my chest! Arms and core were shot. It was a fight to be able to do 2 sets of 50. Finished at 18:47.
Gymnastics Strength – 3 Sets
- MAX Strict Ring Dips
- 2:00 Rest
First set wasn’t feeling great on the shoulder. I think my hanging hooks are spaced out more than I space out the rings on a rig too. I did 10-14-13.
Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.
- 3×10 Reverse Hyper (140#)
- 5 Set of Complex
- 3 Tall Cleans
- 3 Hang Squat Cleans
- 3 Push Press
- 3 Push Jerk
- 3 Split Jerk
I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.
- 90s Assault Bike Calories
- 90s Walking Lunges
Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.
- 30 Burpees
- 20 DB Snatch (40#)
- 100′ Double KB Front Rack Walking Lunge (2×35# KB)
I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.
Fucking terrible! My calves were giving out in the last two runs.
No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.
Warm-up – 4 Sets
- 10 DB Snatch (alt)
- 10 Goblet Squats
- 5 Scap Pull-ups
- 5 Scap Push-ups
Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats
Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.
- 10 Ball Slams (30#)
- 5 Strict Chin-ups
- 40 Lateral Hops
The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.
After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.
It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.
Out in the garage with the storm coming tonight. Started at 1:35pm with Crossover Symmetry Activation.
- 20s Parallette HS Hold
- 40s Rest
A lot different feel to these. Probably could have done 30 seconds but being my first time I wasn’t sure how they would go.
10:00 EMOM (alt)
- 20s False Grip Bar Hang
- Wrists over fat pull-up bar
- Holding Fat Gripz
- Feet on ground to lighten the load
- 12 Incline DB Bench Press (35#, low incline)
Starting out easy. Holding an L-sit with the wrists over the bar would be interesting to try once I can build up some strength in the false grip.
- Weighted GHD Sit-ups (15#)
- Dumbbell Snatches (50#)
Finished in 5:41.
50 Reps for time
- Parallette Shoot Throughs
Not the type with a dip on one side and push-up on the other. I did extend my hips out in front on each rep though. Was not expecting these to take so long. Started with a set of 10, then some 5s before dropping to triples. Was done with 25 at 2:28 and thought about decreasing the count. Finished them all at 5:31.
Ended with Crossover Symmetry Plyo. All done at 2:31pm for sub-hour workout.