An Early One

Planned to workout really but not be in the garage by 8am! Dad was coming down to help on the truck and left much earlier than I expected.

Active Life – Hips

Warm-up – 5 Sets

  • 3 Pallof Series (each position)

Workout – 3 Rounds

  • 5/5 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold
  • 1:00 Plank

Took me 9:45.

Active Life – Back Max

  • 10 Front squat (45#)
  • 10 Front squat (75)
  • 10 Front squat (95)
  • 3 Sets
    • 20 Front Squat (115#)
    • 30s/30s Banded Posterior Hip Distraction

Glad I got that done in case I don’t workout tomorrow.

One Third of Max

It was a great day for golf yesterday! I didn’t walk though because I was explaining our rules and stuff to a friend who is playing with our group this year.

Garage workout during lunch today.

Active Life – Hips

Warm-up

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

Workout – 4 Sets (2x each leg)

  • MAX Box Step-ups (35# DBs, 24″)
  • 5/5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

The step-ups are all with one leg per set. I went R-L-R-L and did 20-20-15-15. Plenty of reps.

Conditioning

3 Sets

  • 1:00 Burpees
  • 1:00 Rest

First set was all done with the rebounding jump forward into jump up. The other 2 sets I couldn’t keep that up. Got 25-20-20.

Active Life – Back Max

Workout – 3 Sets

  • 20 Front Squat (115#)
  • 30s/30s Banded Ankle Distraction

Glad I decided not to try 115-125-135, especially after seeing the notes when I finished that said to use 33% or less of 1RM. So I was even too heavy for what my current max would be.

As Many Lunges

Went to the 4:30 class.

Warm-up

4 Sets

  • 15 Air Squats
  • 15 Supermans
  • 25′ Bear Crawl

This was a lot of Supermans for a warm-up!

Front Squat

Supposed to be a 3 second pause at parallel on the first rep, which is hard for someone who bottoms out.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 10:00 EMOM
    • 2×205

Squat is feeling pretty good.

Conditioning

4 Cycles

  • 5:00
    • 500m Row
    • 400m Run
    • AMRAP Front Rack Lunges (95#)
  • 3:00 Rest

When I saw it posted online I was thinking 115# but I decided to go with 95# and was glad I did. Tried to keep a <= 1:55 pace on the rower and I’m sure I was slow on the run. I pulled up my knee pads after coming in from the run and had about 40 seconds each time for lunges. Didn’t use a rack and did 17-20-18-19 without ever dropping the bar. I hate running! I’ve done a lot of lunges in the last 2 weeks.

More Lunges

I spoke too soon yesterday. My legs started getting sore later on. Wonder if most of that is from the front squats though. Out in the garage today around noon.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Squat Press Outs (25#, 3s pause)
  • 5 Jump Squats (singles)

Workout – 4 Sets (2x each side)

  • 10 Single Arm Front Squat (53#, 3s pause)
  • Max Distance Single Arm Farmer Carry (53#)

It sucks turning around every 5 meters in my garage. Went 170 meters with each hand the first time and 120 meters the second time.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 2 Sets – 5/5 Split Squat Rock Backs
  • 10:00
    • Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
    • Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

I did 5 lunges out and 5 back, so got in 5 presses each round. Finished 12 rounds.

All The Lunges

My ankle seems a little worse today, probably from lateral hops. Went to the 4:30 class.

Warm-up

12:00 EMOM (alt)

  • 50′ Bear Crawl
  • 10 Goblet Walking Lunges (35#)
  • 8 Burpees

The burpees didn’t feel great on the ankle.

Front Squat

Each set starts with a 3 second pause on the first rep.

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 10:00 EMOM
    • 3×185

Was plenty heavy enough with where my squatting strength is.

Conditioning

12:00 AMRAP

  • 50’/50′ Suitcase Walking Lunge (40# DB)
  • 10 Strict Ring Dips

Go 25 feet down and back with the weight in the same arm and then repeat with the other arm. I got through 5 rounds plus 50 feet. Did every round of ring dips 4-3-3 and was surprised I didn’t die on them. My ass is gonna be sore from about 200 weighted lunges total today.

Midline

5 Sets

  • 10 Plank Pass Throughs
    • 3 Sets 30# DB
    • 2 Sets 35# KB

Tried something new I saw in an Instragram story.

Do Over

Garage session before dinner.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Single Jump Squats

Workout – 4 Sets (2x each arm)

  • 12 Single Arm Waiters Squat (3s pause, 53#)
  • 100m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

  • 2:00 AMRAP – DU
  • 1:00 Rest
  • 2:00 AMRAP – Dumbbell Snatch (35#, alternating)
  • 1:00 Rest
  • 2:00 AMRAP – DU

Wasn’t planning on the 2nd round of double unders, but I was not happy with missing so much in the first 2 minutes; I could barely get through 20 reps at a time. Did 147 and 158 double unders, so was nice to get a higher number when I was fatigued. Went unbroken for the snatches with 49 reps. You don’t always have to go heavy.

Active Life – Back Max

3 Sets

  • 16 Front Squat
  • 30s/30s Banded Posterior Hip Distraction

I used 115-125-135#.

Row Thruster

My legs have been feeling the squatting and possibly the box jumps from Sunday. Went to the 4:30 class.

Warm-up

5 Sets

  • 200m Row
  • 3 Hang Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

I used 45-45-95-115-135#. Then I did a squat clean + front squat + push jerk with 155 and 175.

Weightlifting

E2M – 10 Sets

  • Squat Clean
  • Front Squat
  • Push Jerk

I did 185, 195, 2 sets 205, 3 sets 215, 2 sets 225, and 235. Good test for my core. Was ok, but those should have been light weight for me.

Conditioning

E3M – 5 Sets

  • 300m Row
  • 9 Thrusters (95#)

I pulled about 1:45-1:48 and tried to push the final set. Was surprised how good the thrusters felt in the first set, but that didn’t last. My posterior chair was lighting up by the end of the 3rd set. My times were 1:31 – 1:31 – 1:34 – 1:34 – 1:33.