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Wow what a difference that heat makes!

Active Life – Single-leg Bias

Warm-up

  • 1:00 Foam Roll each quad
  • 20 Lateral Step Overs

Workout – 6 Sets

  • 8 One Arm KB Front Squat (50#)
  • 10 Groiners
  • 1:00 Rest

Do 3 sets per arm, alternating each set.

Conditioning

5 Rounds

  • 150m Ski Erg
  • 10 DB Push Jerks (40# DBs)

Not sure I’ve ever done jerks with the dumbbells, usually it’s a push press. Took 5:39. I should have put the DBs by the erg, but I left them on the rack and put them back after each set. Would have been under 5 minutes. I didn’t realize until after the workout, but the back head of the left dumbbell was set to 35# so I was 2.5# light on my left arm. Whoops! I don’t know how I didn’t feel that during the reps.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit Up (40#)
  • 8/8 1 Arm Russian KBS (53#)
  • 8 Evil Wheel
  • 8 Sumo Stance Good Morning (95#)
  • 30s Barbell Overhead Hold (95#)

Some of the same movements as yesterday since I got out of order a bit when I didn’t workout as planned on Saturday. I thought about skipping around again, but then it just might make things worse. With a rest day tomorrow it was a good day for the back-to-back work. This back work was less than 20 minutes today and I was resting a bit between rounds. Yesterday I was moving right from movement to movement in order to even break 30 minutes.

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!

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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!

Fancy Toe Touch

Woke up exhausted on Monday. Had spent all day Sunday (and most of Saturday) working on a shop project and doing yard work. My upper back was probably sore from the muscle-ups and my low back felt a little “off” all day. Needed the rest day. Out in the garage in the afternoon.

Active Life – Single-leg Bias

Assessment: Standing Lumbo Pelvic Flexion Test

Fancy name for a standing toe touch. I got about 3″ from toes with straight legs and not trying to push it.

Workout: 3×6 Sumo Deadlifts

  • 45#
  • 95
  • 135
  • 165
  • 185
  • 3 Sets 205

I’ve only done sumo deadlifts a handful of times (maybe). I really enjoyed them. Much safer for the back in the more upright starting position.

Cooldown: Standing Lumbo Pelvic Flexion Test

Forgot to do this until after the ski. Was able to get down to 1-1.5″ from my toes, again not trying to push it.

Conditioning

20:00 Ski Erg

Back is still a little off, so wanted to stay away from anything with weights at high speed or high reps. Have never done the erg for this length of time so wasn’t sure how to pace. I got faster with each 4 minute split for a total of 4,731 meters.

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Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit-up (40#)
  • 8/8 Kroc Row (53#)
  • 8 Evil Wheels
  • 8 Sumo Stance Good Morning (95#)
  • 30s Barbell Overhead Hold (95#)

All of the accessories! In and out of the gym in less than 65 minutes, including setup and cleanup time.

Going to try to get back to drinking protein shakes, which I haven’t been doing over the last year. I still have several tubs in the closet from over a year ago.

All 40 Minutes

My outer pecs started getting sore early afternoon yesterday, must be from all of those push presses. Had a fun day and got some sun. In with the crew at noon today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • 6 Power Cleans (45#)
  • 6 Power Cleans (95#)

Conditioning

40:00 AMRAP

  • 6 Power Cleans (115#)
  • 8 Box Jump Overs (no touch, 18″)
  • 10 Ring Dips
  • 8 Box Jump Overs (no touch, 18″)
  • 6 Power Cleans 115/75#
  • 400m Run

I’ve been wanting to program something really long for a couple of months and was finally able to fit it in. I did fast singles on the cleans the entire workout. Ring dips were 2×5, except one round I lost focus and did 6-4.  Was watching my splits and kept a pretty steady pace right from round 1. Finished 8+18, which makes 102 cleans, 136 jump overs, 84 ring dips, and 2 miles of running. I have a feeling the effects of this one will hit me in a few hours.

Midline – 5 Sets

  • 5 Evil Wheels
  • 20 Leg Lifts
  • 40 Flutter Kicks

For the last 3 sets of flutter kicks, I held a hollow while doing them. I had been keeping my hands under my ass for the first 2 rounds.

Too Similar to Thrusters

Hit the late 6:30pm class.

Warm-up – 3 Sets

  • 10 Band Pulls (green)
  • 20-20 Banded Monster Walk Steps (small red)
  • 10 Burpees

Definitely warmed up after 30 burpees.

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6×105
  • 6×115
  • 6×125
  • 6×135
  • 6×140

Weak! Was starting to over-extend so I put on the belt for the last set. I could feel some fatigue from last night’s thrusters.

Conditioning

8:00 AMRAP

  • 5 Squat Clean + Push Jerk (95#)
  • 7 Pull-ups
  • 21 American KBS (44#)

I could have done them as Clusters, but I’ve been doing enough thrusters, so I stood up all the way and then did a quick push jerk. Unbroken on everything. Using the smaller kettlebell doesn’t leave enough room for my hands, especially when I already keep my pinkies outside with the 53# bell. Could feel my fingers really starting to rub, but luckily the workout was short enough I didn’t make any blisters. Finished 3+25, or 8 reps shy of 4.

Midline – 5 Sets

  • 4 Evil Wheels
  • 14 Russian Twists (44# KB)

Kept moving from one to the other.

Make It 7

Out in the garage in the evening.

Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 4x1x175

Missed 155 trying something different, but reset and got it.

Clean & Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×185
  • 1×200
  • 1×215
  • 4x1x230

Cleans felt a little heavy today.

Front Squat

  • 2×235#
  • 2×260
  • 2x2x275

These felt really good! Didn’t wear a belt at all and was able to stay upright.

Accessory

28:00 EMOM (alt)

  • 5 Strict HSPU
  • 6 Evil Wheels
  • 8 Ring Rows (feet elevated)
  • 15 Lying Leg Lifts

Set the clock for 20:00, planning on 5 times through, but the handstand push-ups were holding up so I went 2 more sets through.

Put a bow on deload week. Hopefully I can get in the next full week of the program before I leave the country. Then that might be it for dedicating time to lifting.

Deloading

Out in the garage after 2. Should have probably eaten lunch at some point today. Warmed up with Crossover Symmetry Activation.

Power Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • EMOM
    • 1×135
    • 1×145
    • 1×155
    • 5x1x165

Decided to make them power snatches today since it’s the 4th week and a deload. Made it 8 minutes on the EMOM with the warm-ups instead of just the 5 heaviest.

Snatch Pull

  • 3x3x185#

Back Squat

  • 3×135#
  • 3×185
  • 3×225
  • 3×265
  • 3x3x285

Was not feeling it with the squats today. Maybe because I wasn’t all warmed up due to powering the snatches or maybe the sprints from yesterday beat me up. I could feel that left quad too. Put on the belt for the last 4 sets, but didn’t wear knees sleeves and had on Nano 5s.

Accessory

20:00 EMOM

  • 5/5 Landmine Rows (90#)
  • 6 Strict Chin-ups
  • 8 Strict Ring Dips
  • 6 Evil Wheels
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Decided to finally buy a landmine attachment.