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
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
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 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.
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.
3:00 Airdyne (0.91 mile)
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.
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.
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.
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.
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)
25 Ring Dips
25 Deadlifts (135#)
25 Step-ups (24″)
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.