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
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.
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.
Active Life – Back Max
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.
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.
3×10 Reverse Hyper (140#)
Bottom Squat Hold
6 Power Cleans (45#)
6 Power Cleans (95#)
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#
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.
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.
5 Squat Clean + Push Jerk (95#)
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.
Out in the garage after 2. Should have probably eaten lunch at some point today. Warmed up with Crossover Symmetry Activation.
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.
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.
Not sore at all from yesterday’s lifting. I did a 23 minute ROMWOD during lunch. Wanted to do the strength endurance Aerobic Capacity workout, but the rain had other plans when I got to the gym before 5pm. Lifting it was…
Felt pretty good. Only 4 kilos under my best clean.
Used an underhand (supinated) grip on the rows. I have a feeling I’m going to have sore abs tomorrow. Usually stick to sets of 4-5.
Grip / Carry Work
400m Pinch Plate Carry (2×25#)
Getting easier to go longer without having to rest.
20 Wall Balls (20#, 10′)
20 Air Squats
My rounds were 1:57, 1:55, 1:57, and 1:58. That final round of air squats was getting me and I had to take 2-3 brief stops instead of busting them out non-stop. Was able to pick up the pace since it was the last run to make up for the lost time. This was exactly the leg burner I planned it to be; did not want to head out the door running after the 40 squats.
Played 18 holes of golf, but rode in the cart. I’m going to skip ROMWOD today and make it up tomorrow.