Fightin’

I’m pretty sore from yesterday. My hamstrings, glutes, low back (still tight), and I think my upper rhomboids are all feeling it. Went to the 4pm class.

Warm-up

8:00 EMOM

  • Row
  • Air squat
  • Row
  • Step-up
  • Row
  • Burpee
  • Row
  • Shoulder Press (45#)

Conditioning

“Fight Gone Bad” – 3 Rounds

  • Wall-balls (20#, 10′)
  • Sumo Deadlift High Pulls (75#)
  • Box Jumps (20″)
  • Push Presses (75#)
  • cal Row
  • 1:00 Rest

I got 291 (with a 24″ box) the only time I’ve done this. That day I did 109-92-90 with 32-24-23 wall balls. Today I did 106-103-96 with 28-28-27 (I think) wall balls. Never dropped the ball today. I was very slow and deliberate on the SDLHP, a dumb movement. I know I could improve my score quite a bit if I busted them out, but it’s not worth it. Too easy to injure a shoulder with this movement and especially with how tight my back has been too. I pretty much stopped and reset on the ground with every single rep. Box jumps felt good and I kept the same pace through every round. Push presses were where I racked up the most reps, but that third round got really hard. I think I got about 15 cals on the first two rows and then pushed it for 17 at the end. I’ll take the 14 rep PR for my 3rd of 2019 already!

Posterior Chain

3 Sets

  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold

I wasn’t reading right and thought we only had to do 30 total reps, so I went pretty slow to start out. After I got done with the 30 and people who started before me were still going I realized my mistake. Went much faster for the other two sets but the damage had been done. My glutes were on fire! Being sore didn’t help.

On to the Next

I was too tired from the weekend to golf, so it was a complete rest day. I was right about losing weight from working on the truck in the garage all weekend in that heat. Was 205 in the morning yesterday.

Now that the back rehab is done, I figure I’ll try out some of the other Active Life programs, especially as my 2-day/week membership at the gym is through the end of this month and then there is an ownership change taking place. Looking forward to getting in the gym more often again. Went out in the garage around 4pm.

Active Life – Thick Pack – Warmup

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings
  • 10/10 Lateral Box Step-ups (18″)
  • 5/5 Eccentric Ankle Dorsiflexion

Active Life – Shoulder Flexion

4 Sets (2x each arm)

  • 50m Overhead Carry (70# KB)
  • Rest 30-60s

Might as well try to correct this shoulder impingement, which has kept me off the rig.

Conditioning

  • 300m Run
  • 30 Back Squats (135#)
  • 300m Run

I guess counts with 3 are my thing lately. Slow but unbroken on the squats and felt pretty good on the run. Funny how dropping 10 pounds makes running easier. 🙂 Finished in 5:21.

Active Life – Thick Pack – Workout

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

This first day of “Thick Pack” work was exactly the same as I’d done in some of the other programs. Got through 5 rounds.

Lift Heavy Shit

I really did have plans to hit a garage workout yesterday, but I was tired and decided on another rest day. Wasn’t missing the 10am class today, except I walked in and it is actually a 9am on Saturdays! Oh well, I was able to take advantage of the empty gym and was kind of nice to do my own thing.

Warm-up

  • Bottom Squat Hold
  • 10/10 Leg Swings
  • Dead Hang
  • 2 Sets
    • 50′ Walking Lunge
    • 10/10 Single Arm KBS (35#)
  • 10 Power cleans (45#)
  • 8×95#
  • 20 DU
  • 6×115#
  • 20 DU
  • 4×135#
  • 40 DU

Conditioning

This was one programmed at the gym during the week.

  • 10-8-6-4-2 Power Cleans (155-185-205-225-245#)
  • 50 Double Unders

I did all single cleans. I missed 3 times in the first round of DU, did 2 rounds of 30-20, missed 5 times in the 4th round, and did the last round unbroken. Finished in 10:09. The bars sure got heavy after the first 2 weights, but it felt great to lift some shit.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 8/8 Glute Bridges (3s hold)
    • 12 Curl-ups (3s hold)

Did 5 rounds.

Holding Up

Walked 18 holes yesterday and it felt a bit like a pulled muscle in my right middle back during some swings. It just wouldn’t loosen up, but good thing it didn’t affect my swing. Last night my legs were aching. Thinking it was from walking the course for some reason because I can’t imagine feeling like that so long after the Sunday workout. Can’t believe my chest isn’t sore though.

Went to the 4:30 class today.

Warm-up

10:00

  • 10 Right Arm KBS (35#)
  • 5 Glute Bridges
  • 10 Left Arm KBS (35#)
  • 30s Plank

Did 5 rounds.

Weightlifting

Power Cleans

  • 5x20kg
  • 5×40
  • 3×60
  • 2×70
  • 2×80
  • 2×90
  • 10:00 EMOM
    • 5 Sets 2×95
    • 3 Sets 2×100
    • 2×105
    • 2×110

All touch-n-go except for the last set. I chickened out on it, but I dropped the bar and did the 2nd rep right away. Really happy with the way the lifts felt.

 

Conditioning

9:00 AMRAP – 1-2-3…

  • Deadlift (90kg)
  • Push-up
  • Sit-up

After the cleans I stripped off some weight and decided 90kg (198#) was good enough instead of the Rx 225#. Was able to go unbroken through every movement and finished exactly 12 rounds. Could have gone faster through the middle section of this workout.

This felt good too. No belt for the cleans or the deadlifts, so my back is feeling good!

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.