Break From Basement Project

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

3 Sets

  • 50m Farmer Carry (90# each handle)
  • 1:00 Rest

Nice enough to open the garage and walk and up and down the driveway.

Christmas Bow?

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.

Warm-up

  • 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#)

Conditioning

15:00 AMRAP

  • 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

3 Rounds

  • 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!

Active Life Membership

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.

Both are included in an Athlete Membership.

Link: https://performancecarerx.com/specials/

Do BP Single Leg Bias before you workout and BP Back Max after.

Try to get 3-4 BP Single Leg Bias and 4-5 BP Back Max sessions in per week.

When you finish BP Single Leg Bias contact us and we’ll help decide where to go next.

So now I have some homework! It’ll be easy to incorporate in my home workouts and I’ll get there early or replace the programmed warm-up when I attend class at the gym.

Active Life Warmup

  • 30s/30s Sciatic Nerve Flossing
  • 5/5 Stagger Stance Good Mornings (75#)
  • 30s/30s Sciatic Nerve Flossing
  • 5 Sumo Inchworms

Active Life Single Leg Bias

3 Sets

  • 6 Sumo Stance Good Mornings (75#)
  • 5 Box Hamstring Curls (24″)

Active Life Cooldown

  • Kneeling Heel to Butt Test
  • Prone Heel to Butt Test (Right Leg)
  • Prone Heel to Butt Test (Left Leg)

I wasn’t able to touch my heel to my butt, though I did have my shoes on if that makes a difference. Love those tight hamstrings. Was really quick to work through that stuff.

Warm-up

4 Sets

  • 30 Jump Rope + 10 DU
  • 3 Tall Cleans
  • 3 Power Cleans

I used 20-30-40-50kg.

Weightlifting – Power Clean

  • 2x60kg
  • 80
  • 90
  • 100
  • 105
  • 2 sets 110

I dropped every rep. Didn’t wear a belt at all and felt good. Super happy getting up to 242. I haven’t lifted that in a long time!

Conditioning

20:00 AMRAP – Team of 3

  • Buy-in: 100 Dubs
  • One person completes an entire round while the others rest
    • 7 American KBS (62#)
    • 7 Row cals
    • 7 Burpees

I teamed up with Jason and Grant and I was first. Made it to 82 dubs and then missed 3 times! We were 1 rep shy off all completing the 6th round.

Active Life Back Max

3 Sets

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

Brandi stayed and did this with me. Took about 18 minutes I think.

Thanksgiving Sissy

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.

kb-heat.jpg

“Sissy Test”

  • 25->1 Burpees
  • 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.

Bring on the feast!

Barbells for Becky

Went over to Bay City this morning for a benefit WOD for one of their members who is fighting cancer.

Warm-up

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!

Conditioning

  • 3 Rounds
    • 400m Run
    • 21 Russian Kettlebell Swings (62#)
    • 12 Pull-ups
  • 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.

Get This Halloween Candy Out of Here

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#)

Weightlifting

Pause Squat Clean + Hang Squat Clean

  • 95#
  • 95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 195
  • 205

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.

Move on Sunday

Rested yesterday.

30:00 EMOM (alt)

  • Jingle Jangles
  • Front Leaning Rest (Plank) on Rings
  • Box Side Steps (14″)
  • Russian KBS (35#)
  • Duck Walk

Clock was set for :45/:15 to give time to move between areas. Try duck walking backwards.

3 Rounds

  • 20s L-sit
  • 10s Rest
  • 20s L-sit
  • 40s Rest
  • 20s Double Under
  • 10s Rest
  • 20s Double Under
  • 40s Rest
  • 20s Push Press (45#)
  • 10s Rest
  • 20s Push Press
  • 40s Rest

Run off a Tabata type interval on the clock. Did my L-sits with just knees up. I was getting 19-20 followed up by 16-17 push presses. Missed too many times in the first 2 rounds of dubs.

Nothing crazy today, but worked up a good sweat.

Ski Couplets

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.

Warm-up

  • PVC Passes
  • Bottom Squat Hold
  • Air Squat
  • Shoulder Stretching
  • 5/5 DB OHS (35#)

Conditioning

  • @ 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
    • 750m Ski
    • 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.