Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.
Active Life – Single Leg Bias
50m Farmer Carry (90# each handle)
Nice enough to open the garage and walk and up and down the driveway.
Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.
10 Bench Press (45#)
20 Air squats
10 Bench Press (95#)
10 Goblet Squats (25#)
5 Bench Press (135#)
10 Goblet Squats (50#)
5 Bench Press (155#)
10 Goblet Squats (70#)
100m Ski Erg
5 Bear Hug Sandbag Squats (100#)
5 Bench Press (155#)
Got through 10 rounds plus the ski and squats.
Active Life – Back Max
30m/30m 1 Arm Overhead Carry (50#)
10 Alternating Push-up Shoulder Tap (3s pause at top)
5 Strict Toes to Bar
15/15 1 Arm Russian KBS (53#)
Back was tightening up whenever I sat down. The strict toes to bar are very difficult!
I forgot my sister was coming to town for the night so I decided to take a rest day yesterday. I saw that Active Life had memberships at 50% off for the year (making it $100), so I sent in some info about my back issues.
We see this a lot when athletes have a left-to-right imbalance (we call it a single leg bias) combined with poor midline stabilization and postural stamina.
To correct it we recommend our Bulletproof Single Leg Bias and Bulletproof Back Max programs.
Nice rest day yesterday and beat the traffic. Had a bright idea to do the “Sissy Test” this morning, but left the kettlebell in my car overnight so I needed to warm it up first.
1->25 Russian KBS (53#)
Never stopped on the burpees. I started breaking up the swings around 18 or so because the handle was so sweaty and I didn’t want to drop it in my parents’ upstairs room. “Happy Thanksgiving, here’s a kettlebell through the ceiling.” Finished in 43:34 which is the worst I’ve done for this workout, but I’m also 20 pounds heavier than I last did it 5 years ago on Thanksgiving.
Went over to Bay City this morning for a benefit WOD for one of their members who is fighting cancer.
12:00 of “I Pick”
Combination of running is place, lunges, squats, burpees, high knees, butt kicks, 400m run, side shuffles, bear crawl, etc. Definitely got the blood flowing. It was a chilly 25-30° outside so my pants and hoody stayed on until I stripped of the sweatshirt for the C&J in the workout!
21 Russian Kettlebell Swings (62#)
30 Clean & Jerks (135#)
Jason did the 1st and 3rd round of KBS and I did the pull-ups in those rounds. In round 2 we did the opposite. Sets of 5 C&J each to finish in 10:59.
Upper back and biceps are sore. Was a few minutes late to the 4:30 class because my cleaning lady held me up.
Warm-up – 3 Sets
10 Russian KBS (35#)
5 American KBS (35#)
4 Pause Power Cleans (45#)
3 Hang Squat Cleans (45#)
Pause Squat Clean + Hang Squat Clean
Been quite a long time since I squat cleaned that much. Last time I tried 175 in a complex I threw out my back.
Conditioning – Partner WOD
150 American KBS (25/20/15/10/5 reps)
150 cal Row
150 Burpees (25/20/15/10/5 reps)
75 MB Chest Pass (3-5 yards apart, 20#)
75 Synchro Sit-ups
Partnered up with Weston. The first 3 movements are one person working at a time according to the rep schemes and then we split up the row into 45-30 each to keep switches to a minimum. I paced the 45, but felt good and was keeping 1500+ cal/hr on the set of 30. I recovered well for the 25 burpees and went out hot. Lost some gas and was a bit slow on the 20, but then cycled really well on the 15-10-5. The chest passes are just weird, but I think 30# would have been fine. Took us 25:08.
The DOMS from yesterday’s workout is starting to kick in down my back side and my abs are sore. Out in the garage tonight since the program at the gym has heavy back squats. #BoycottTheStrengthAMRAPs I did adjust the gym metcon (which was with rowing) for home use.
I thought about doing the 8th week of the No B.S. Bench program, but I’m starting to get sick of the movement. This shoulder impingement doesn’t seem to be getting any better as I keep benching either. So conditioning only today.
Bottom Squat Hold
5/5 DB OHS (35#)
@ 0:00 – 4 Rounds
250m Ski Erg
5/5 DB OHS (50#)
@ 10:00 – 3 Rounds
500m Ski Erg
10 Bench Jump Overs (18”)
@ 20:00 – 2 Rounds
15 American KBS (70#)
Felt solid to start and was able to hit negative splits with 59.7, 59.4, 59.2, and 59.1. Finished in 6:31. Started out with the same pace, but couldn’t hold it after that. Splits of 1:59.4, 2:04.7, and 2:03.9 for a total time of 7:35. The heavy kettlebell swings in the last couplet kicked my ass! I haven’t used seventy pounds for those in ages. 3:06.2 and then it was a battle just to fight for a 3:12.4. Finished the 3rd part in 7:42.
I’m sick of this heat for October. It was 81° in the garage when I finished and 76° outside at 6:30pm. The last 2-3 weeks have been warmer than the entire summer.