Was Wrecked

Throughout the day yesterday my legs were extremely tired and overall I felt wrecked. I haven’t been pushing myself like that. Is that what it takes for a big guy to be good at bar-facing burpees?

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski Erg
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 12/12 Single Leg Deadlifts (45#)
  • 12/12 Single Leg Deadlifts (95#)

Workout – 6 Sets (3 each leg)

  • 12 Single Leg Deadlifts
  • 45s Bent Knee Hollow Body Hold

Used 115-135-155# and it became a struggle.

Conditioning

  • 4 Rounds
    • 20s Ski Erg cals
    • 10s Rest
  • 30s Rest
  • 4 Rounds
    • 20s Push-ups
    • 10s Rest

Quick and easy today after the intensity yesterday. Got 28 cals on the Ski Erg and went 19-11-10-9 for 49 push-ups.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 6/6 Glute Bridges (3 second hold)
    • 12 Curl-ups

Made it through 5 rounds.

Slow Ski

Abs and a little sore from the evil wheels.

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 Jump Squats (singles)

Workout – 3 Sets each arm

  • 8 One Arm Waiters Squat (53#, 3 count pause)
  • 60m One Arm Farmer Carry (70#)

Conditioning

3 Rounds

  • 500m Ski Erg
    • 1:49.7
    • 1:49.5
    • 1:48.3
  • 2:00 Rest

That pace felt a lot harder than it should have.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 12 Glute Bridges (3s hold)
    • 12 Curl-ups

Got through 5 rounds plus 5 more bridges.

Chin Meet Bar

Almost bailed on working out at the last minute, but the garage was already warm and I want to have the day tomorrow to do other stuff.

Active Life – Single Leg Bias

Warm-up

  • 10 Sumo Inchworms
  • 10 Sumo Stance Good Mornings (45#)
  • 10 Sumo Deadlifts (45#)
  • 10 Sumo Deadlifts (135#)

Workout – 3 Sets

  • 15 Sumo Deadlifts (165#)
  • 10/10 Sciatic Nerve Flossing

Conditioning

10:00 AMRAP

  • 2 Strict Chin-ups
  • 4 HR Push-ups
  • 6 Squat Jumps

I’ve done some similar variations of this but think they are usually 3-4-5 reps. My triceps and general upper body are sore from Wednesday. Smacked my chin on the descent in the second to last round. Ended up with exactly 17 rounds.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization (35#)
  • 10:00
    • 10 Glute Bridges (3s hold)
    • 10 Curl Ups

Made it through 4 sets plus the glute bridges.

Music of the day was the Black Panther soundtrack.

High 50s

My legs ached all day yesterday. You know that feeling you get when you’ve been walking the entire day? It was like that but more intense. I was tired from staying up late to watch Duke too, so turned it in to a rest day. Out in the garage today before a really late lunch.

Warm-up

  • 3:00 Airdyne (0.91 mile)
  • 3 Sets
    • 7/7 DB OHS (40#)
    • 10 Glute Bridge (50#)
    • 10/10 Single Arm Single Leg DB RDL (40#)

I felt the warning signs in my back during the RDLs, so it was an easy decision not to back squat today like I had planned. I’ve learned my lesson a few times when I ignored that feeling.

Conditioning

20:00 AMRAP

  • 400m Run
  • 20 DB Push Press (40#)
  • 40 Air Squats

It was 59° outside so I changed my workout to do something with running. Thought I’d have to break up the push presses, but it turned out to be a pretty ideal weight for this. Finished 4 rounds, the run and 10 of the presses. Nice to be outside even though I’m so fucking slow.

Regional Inspiration

Definitely feeling some different muscles from the movements in yesterday’s aerobic work. Out in the garage before a company townhall at lunch.

Warm-up – 2 Sets

  • 3/3 Turkish Get-ups (40#)
  • 10 Glute Bridges (40#)
  • 5/5 DB OHS (40#)
  • 10/10 Single Arm Single Leg RDL (40#)

Feeling good with this stuff. Hopefully it’s making a difference.

Conditioning

4 Rounds

  • 28 Pistols
  • 15 Sandbag Cleans (100#)

Last week I saw someone post about 2016 Regional event 4, which used 115# power cleans and had a 10:00 time cap. I wanted to get in some sandbag work so I came up with this modification.

I wore my belt for the entire workout, though I loosened it in round 2 I think because it was pinching my abs on each clean. Pretty gassed with fatigued legs in round 2, so after that was just a grind. Tried to keep bending over to pick up the bag. Yes you throw it over your shoulder for each rep. I tried to remember to alternate shoulders for balance. Finished in 18:09.

Stack It Up

Out in the garage before lunch.

Warm-up – 3 Sets

  • 20 Push-ups
  • 10/10 Single Leg Glute Bridges
  • 10/10 Single Arm Single Leg DB RDL (40#)

Conditioning

  • 20:00 Airdyne

Went 7.4 miles (11.91 km), which is still 0.03km off my best for 20 minutes and under my best 30 minute pace. What the hell got into me when I did that PR for 30?! Tallied 570 calories on it.

Midline

E2M – 4 Sets

  • Russian Twist Stack
    • 10-25-10-25-15-15-25-10-25-10#

Move the plates and move them back.

Twenty Fives

Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.

Warm-up – 3 Sets

  • 3/3 Turkish Get-ups
  • 5/5 KB OHS (35#)
  • 10/10 Single Arm Single Leg RDL (35# KB)
  • 10/10 Single Leg Glute Bridges (pause)

Conditioning

  • 2 Rounds
    • 25 Ring Dips
    • 25 Deadlifts (135#)
  • 2 Rounds
    • 25 Pull-ups
    • 25 Step-ups (24″)
  • 2 Rounds
    • 25 Push-ups
    • 25 MB Cleans (20#)

I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.

flat-stanley.jpg
Flat Stanley for my niece’s preschool class. He’s looking a little thin so I’m trying to bulk him up.