Walk it Out

My low back is tight from yesterday. Went to the 4pm class.

Warm-up

4 Rounds

  • 20 Lateral Hops
  • 10 Groiners
  • 5 Deadlift (45#, pause at mid-thigh)
  • 5 Tall Power Clean (45#)
  • 5 Front Squat (45#)
  • 5 Shoulder Press (45#)

Skill

½ Flight Simulator

  • 5 Unbroken DU
  • 10 Unbroken DU
  • 15 Unbroken DU
  • 20 Unbroken DU
  • 25 Unbroken DU
  • 20 Unbroken DU
  • 15 Unbroken DU
  • 10 Unbroken DU
  • 5 Unbroken DU

Finished in 1:39 with no misses.

Barbell Warm-up

  • 10 Strict Press (45#)
  • 7 Push Presses (45#)
  • 5 Push Jerks (45#)
  • 5 Hang Power Cleans (95#)
  • 5 Push Jerks (95#)
  • 3 Hang Power Cleans (115#)
  • 3 Push Jerks (115#)
  • 3 Hang Power Cleans (135#)
  • 3 Push Jerks (135#)

Conditioning

21:00 EMOM (alt)

  • 5 Hang Power Clean + 5 Push Jerk (155#)
  • 40 Double Unders
  • Walking Rest

I belted up for the barbell reps because my back was so tight. Took me 15-16 seconds every round and was never in danger of missing. Missed a dub at 14 in round 6 and at 4 in round 7. Would have been an interesting workout without that full minute of rest each time through.

Open Feel

Went in for open gym at noon.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 10 PVC Passes
  • 3 Sets
    • 30 Lateral Hops (over empty bar)
    • 5 Power Snatch (45#)
    • 5 BTN Snatch Grip Push Press (45#)
    • 5 OHS (45#)

Conditioning

8:00 AMRAP

  • 8 Power Snatch (95#)
  • 8 Bar-facing Burpees

Looks and felt a bit like an Open workout. I did 2×4 for every round of snatches. First round was done in 1:00 and I knew that wasn’t going to continue. The next two rounds were right around 1:30. Finished with 5+11.

Accessory

5 Sets

  • 3 Rope Pulls
  • 7 Evil Wheels
  • 10 Pistols

Been far too long since doing pistols. Could really feel them in my hips and I’m sure my knees will be complaining tonight and tomorrow.

Ankle Test

Had some things (aka taxes) to take care of yesterday so made it a rest day. Out in the garage before a late lunch.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.5 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 10×45#
    • 10×95
    • 10×135
    • 10×175
    • 10×205
    • 3x10x225
  • 50 Sumo Deadlifts (225#)
    • 10 sets of 5
    • ~ 5 count rest

Rest was basically taking 2 steps over to my blocks to move the counting chip. Finished in 3:30.

Active Life – Back Max

4 Rounds

  • 50s Front Rack Hold (165#)
  • 50m/50m Single Arm Farmer Carry (53#)
  • 25 Push-ups
  • 50 Lateral Hops (over line)

I added in the last two movements so I could turn it into a conditioning piece. Wanted to test my ankle a bit and was fine doing the hops. Just feels weird though, so I hope nothing is going on in there, but I’m worried that it’s not going away. I did 15-10 on every round of push-ups. Finished in 15:33.

Devil is in the Details

My calves were still pretty sore yesterday. Enjoyed a good day with the family and just chilling today.

Active Life – Single Leg Bias

2 Rounds

  • 1:00/1:00 Sciatic Nerve Flossing
  • 1:00 Cat Camel
  • 20 Box Hamstring Curls
  • 20 Alternating Reverse Lunges (15# DBs)
  • 10 Alternating Kossacks

I’m terrible with my mobility for getting my leg up on those flosses. I liked the reverse lunges better than a forward lunge.

Conditioning

I saw this one from Miranda and saved it to my list as on option for the holidays.

5 Cycles

  • 2:00
    • Buy-in: 30 Hop Overs
    • AMRAP Devil Press (15# DBs)
  • 1:00 Rest

Those are the heaviest dumbbells here, which was fine with me. It took a couple of rounds to get the rhythm of the movement and it turned out to be “easier” than I thought, so I was able to push at the end. My reps were 16-18-18-19-21.

Active Life – Back Max

6 Rounds

  • 15 Sit-ups
  • 30s Plank

Little different using a rolled up towel for an AbMat, but it worked. Beat last time by 4 seconds with 5:53.

30s

It was Kalsu at the gym today and there is no way my back was attempting that. Did a late workout in the garage. Warmed up with 3 minutes on the AirDyne.

6 Rounds

  • 30s MB Cleans (20#)
  • 30s Rest
  • 30s Ski Erg cals
  • 30s Rest
  • 30s Double Unders
  • 30s Rest
  • 30s Push Press (45#)
  • 30s Rest
  • 30s Lateral Hops
  • 30s Rest

It started getting hard in the middle of the 4th round, but with only 30 seconds of work at a time I knew I could push on. Should have gone faster early on I guess. Hot sweaty mess for this one. It was up to 85° during the day today.

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Double Scap

No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.

Warm-up – 4 Sets

  • 10 DB Snatch (alt)
  • 10 Goblet Squats
  • 5 Scap Pull-ups
  • 5 Scap Push-ups

Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats

Shoulder Press

  • 10×45#
  • 10×75
  • 10×85
  • 10×95
  • 10×105
  • 10×110
  • 10×115

Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.

Conditioning

5 Rounds

  • 10 Ball Slams (30#)
  • 5 Strict Chin-ups
  • 40 Lateral Hops

The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.

After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.

It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.

Two Sixty

Walked 18 holes on a great day for golf yesterday. Out in the garage tonight with Bryan. I warmed up with 3:00 Airdyne (0.92 miles). It’s MAX week!

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 2×195
  • 1×215
  • 1×235
  • 1×250
  • 1×260 (PR)

That’s now a total of a 15# increase during the program. Guess I’ll have to test out my push jerk (best was 255#) soon since the push press is now higher!

Accessory

  • 2×15/15 Pallof Press (CS Blue)
  • 3×20 Shoulder IYTs (CS Purple)

Didn’t realize until after the first set that the Pallof presses were supposed to be 3×8-10 so I changed to the 2 larger sets.

Conditioning

8 Rounds (Tabata Mash-up)

  • 20s Lateral Hops (12″ parallette)
  • 10s Rest
  • 20s Airdyne (legs only)
  • 10s Rest

For the first 4 reps or so I paused between jumps to get a feel for the height and then the rest of round 1 and all of round 2 I rebounded. I was starting to gas, so for the next 4 rounds I did the pausing. Back to rebounded the full 2 last rounds to close it out. Stuck to legs only on the Airdyne because I want my upper body to be fresh for the bench press MAX on Thursday. I did 206 jumps and 107 calories on my AD2.