Ten Triples

Not feeling anything from yesterday’s workout. Mowed up the leaves in the yard around noon today. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 30s/30s Lizard Stretch
  • 1:00 Row
  • 45s Wrist Stretch
  • 1:00 Row
  • 10 Goblet Squats (44#)

Strength

Front Squat

  • 6×95#
  • 6×135
  • 10x3x165

Programmed to be at 70% so this was probably a little low considering my estimated may back squat right now would be around 300 and this would only be 70% of 235. Good enough. Supposed to be 1:00 rest between sets but I was trying to go closer to EMOM.

Conditioning

3 Rounds

  • 15 Hang Power Cleans (135#)
  • 15 Burpees

Wasn’t even going to attempt going unbroken. My goal was 9-6 each round, which I was able to do. The second and third round were a fight to hold on. I kept getting lower in the hang in order to use my legs more and not my back. Started dropping under the bar more too and slowed down the cycle rate. Burpees felt pretty good. Finished in 4:45.

Heavy Russians

Walk 18 holes yesterday in some great weather for golf. Went to the 4pm class today.

Warm-up

2 Rounds

  • 200m Run
  • 10 Pass Throughs (PVC)
  • 10 Overhead Squats (PVC)

Strength

Front Squats

  • 6×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×185
  • 3x3x205

Feels much heavier than it should. I guess that’s what a year and a half of not squatting does for your legs and midline. I keep telling myself, “Slow and steady progress.”

Oh, I did these front squats instead of a complex of 1 snatch push press + 2 OHS. My shoulder still does not like that deep position of the overhead squat.

Conditioning

4 Rounds

  • 30 Russian KBS (70#)
  • 30 Sit-ups
  • 30 Calorie Row

Good one with the heavy kettlebell. Did everything unbroken without any trouble. Started with around 1,450 cal/hr in round 1, then got a little slower each round. Finished in 14:21.

Little weird that the women’s scale for the row was 21, but then Casey told me it came from CompTrain instead of the Krypton affiliate programming, which seems to always use a ratio of 5/4.

Active Life – Bulletproof Shoulders 11

Skipped the special warm-up since I was plenty warm.

3 Sets (each arm)

  • 8 Single Arm Shoulder Press (50# DB)
  • 45s Rest between arms

All aboard the struggle bus!

Muggy Monday

Went to the 9am today, which was the only class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang & Shoulder Stretching
  • 200m Run
  • Line Drills

Conditioning

Partner Workout

  • 400-300-200-100m Run (1 person running with 20# MB)
  • 40-30-20-10 Push Presses (95#)
  • 40-30-20-10 Front Squats (95#)
  • 40-30-20-10 MB Sit-up Passes (20#)

Teamed up with Weston. I started with the MB and we split each run down the middle. In the round of 40 we alternated sets of 10 with the barbell. Then each did 15 during the round of 30 and 10 during the round of 20. I did all 10 push presses in the final round and he did the front squats. We finished in 17:03.

Bonus

4 Sets

  • 25m Sled Push (90# sled + 90#)

A few hours later I walked 18 holes and shot great again with a 78. Now I’m exhausted because it’s so damn muggy.

All About the T2B

Little hung over most of the day and even took a nap. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 50′ Walking Lunge
  • 1:00 Row
  • 10/10 Single Leg Lateral Step-ups (32″)
  • 1:00 Row
  • 5/5 Single Arm Dumbbell Clean and Push Press (30#)

Strength

Front Squat

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 3x1x215

Wasn’t pushing it after the deadlifts yesterday. Live to lift another day. 🙂

Conditioning

EMOM: 3 Burpees (Yes, included the first minute!)

  • 150′ Walking Lunge
  • 100 Air Squats
  • 75 T2B
  • 50 Single Arm Dumbbell Push Press (50#)

The lunges were a breeze and I only had 2 or 3 left when the first minute ran out. Was doing 26 or 27 squats a minute I think. I knew the toes-to-bars would be the challenge in this one and was hoping triples would last awhile. I think at 30 reps I started doing doubles and was down to singles before I hit 40. Tried to drop, turn and get right back up on the bar to keep it going. When I got to the push presses, those went quick. Finished in 15:33.

Shoulder feels pretty good considering how many reps some of these workouts on the rig have had the last couple of weeks.

Return of the Squat

Walked 18 holes again yesterday. My inner thighs are a little sore from the sumo deadlift high pulls I guess. Went to the 4pm class.

Active Life – Bulletproof Shoulders 1

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-up

Was supposed to be 3. Whoops.

Single Arm Shoulder Press

  • 2 Sets 6/6 x 30# DB
  • 10/10 x 40# DB
  • 10/10 x 44# KB

Maybe should have tried for the 50# DB, but class was about to start.

Warm-up

  • 1:00 Assault Bike
  • 15 Good Mornings (PVC)
  • 1:00 Assault Bike
  • 30 Air Squats
  • 1:00 Assault Bike
  • 5/5 World’s Greatest Stretch

Strength

Tempo Front Squats (5 second descent)

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×165

I had always been missing squat days since the gym switched ownership. Hell of a day to get back to it after not squatting in almost a year and a half. My core and obviously my legs are not used to the loading and so much time under tension. Gotta start somewhere though.

Conditioning

3 Rounds

  • 10 Deadlifts (245#)
  • 50 Double Unders

Warmed up with 5×135, 5×185, and 5×225. I was thinking 245 when I saw this workout with the Rx being 275# and that last warm-up set reinforced my decision. Wasn’t going to push it with a golf trip this weekend. It’s been over a year now since the last big back tweak, so will keep progressing slowly. The weight felt good during the workout. I did 2×5 every round with a short drop to relieve tension and switch my grip. Missed two dubs in the first round and then got the other two unbroken. Finished in 3:28 for a nice burner.

Gymnastics

  • 3×10 Bar Taps
  • Dead Hang Stretch

Seemed to be able to get a little deeper into extension in the kip swings.

Quads of Sore-y

Sunday afternoon I spent 4 hours processing a bunch of reclaimed lumber… pulling nails, cleaning up the wood, and then cutting it down in to more manageable pieces. My back was really tight from so much bending over.

Walked 18 holes yesterday and was super sore. My legs kept giving out while walking and anytime I had to walk downhill I almost fell on my face. Quads are so fucking sore! Today I’ve started walking down the stairs backwards. I don’t think I even get this sore from “Karen.” Went to the 5pm class today.

Active Life – Shoulder Flexion 9

2 Sets Each Arm

  • 100m Single Arm OH Carry (40# DB)
  • 30s

Was supposed to be a minute rest between arms but I had to rush it to get done before class started.

Warm-up

2 Rounds

  • 15 Push-ups
  • 10 Shoulder Rolls
  • 10 PVC Passes
  • 200m Run

Strength

Bench Press (6×2 @ 80-85%)

** After each working set complete 5 strict pull ups.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 2×205
  • 5x2x215

I’ve definitely lost a lot from my 290 pound max. I did my pull-ups on the rope by reaching up as high as I could. Each set I alternated which hand was high.

Conditioning

20:00 AMRAP

** Alternate rounds with a partner. Finish the round you’re on.

  • 15 Calorie Row
  • 50 Double Unders
  • 15 Double KB/DB Front Squats (30#)

Partnered with Jason, who was missing his rope so struggled on the DU. With my sore quads I wasn’t going heavy on the front squats and the thirty pound dumbbells turned out to be just fine. I missed 3 or 4 times on my first set of double unders but then got 4 sets unbroken. Started out by pulling 1,400+ cal/hr and went faster each round, getting around 1,700 on the 5th round. I was probably though about 12 calories when the clock ticked over, but then we each finished out our 5th rounds.

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.