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.

20/20

Little sore from not doing much for a week. Out in the garage at night after work.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 4 Sets (2x each leg)

  • 10 Lateral Box Step-ups (33″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 3x5x115#

My left wrist is still not getting any better.

Conditioning

  • 20 Box Jumps (24″)
  • 20 C&J (95#)

I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.

Active Life – Back Max

12:00

2 rounds plus through the dead bugs.

Gettin’ The Worm

My body feels a little tight from yesterday, but my back seems to be solid. Out in the garage by 9am because I’m leaving for Europe this afternoon. I don’t remember the last time I worked out so early.

Active Life – Hips

Workout – 15:00

  • 12 Side Shuffles (5m)
  • 10 Walking Lunge (20# DBs)
  • 10 Kossacks
  • 50/50m Single Arm Waiters Carry (35#)

It’s nice to finally be able to open the garage and do these walks outside instead of pacing back and forth 5 meters at a time. From the back of my garage to the street is right around 25 meters. Got through 4 rounds, the shuffles, and the lunges.

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

Did 2 sets of 5 snatches with the empty bar. Probably should have done some dubs.

15-10-5 Snatch (75#)
60-40-20 Double Under

All snatches were unbroken. I missed a dub right off the bat and then at 32 reps. Missed at 14 in the second round. In the last round I dropped my rope and it wrapped around the bar slowing me down. Then I missed at 7 reps and missed again. Finished in 3:46. Could get close to 3:00 without all the screw ups.

Active Life – Back Max

4 Rounds

  • 50s Overhead Barbell Hold (165-135-135-135#)
  • 50m Double Front Rack Carry (50# DBs)

I was shaking so bad and barely made it through with 165 so I dropped down for the rest and still struggled. My wrists get so sore from these. Finished in 11:40.

Glad I got that in. Hopefully I can get in some bodyweight workouts and running over the next week. Mowed the lawn right after and time to pack and get to the airport!

One Third of Max

It was a great day for golf yesterday! I didn’t walk though because I was explaining our rules and stuff to a friend who is playing with our group this year.

Garage workout during lunch today.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 4 Sets (2x each leg)

  • MAX Box Step-ups (35# DBs, 24″)
  • 5/5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

The step-ups are all with one leg per set. I went R-L-R-L and did 20-20-15-15. Plenty of reps.

Conditioning

3 Sets

  • 1:00 Burpees
  • 1:00 Rest

First set was all done with the rebounding jump forward into jump up. The other 2 sets I couldn’t keep that up. Got 25-20-20.

Active Life – Back Max

Workout – 3 Sets

  • 20 Front Squat (115#)
  • 30s/30s Banded Ankle Distraction

Glad I decided not to try 115-125-135, especially after seeing the notes when I finished that said to use 33% or less of 1RM. So I was even too heavy for what my current max would be.

Raked

I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.

Active Life – Hips

Workout – 4 Rounds

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (25# DBs)
  • 10 Alternating Kossacks

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10 -> 1

  • Burpee Box Jumps (24″)
  • Back Squats (95#)

Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.

Active Life – Back Max

12:00

  • 10 Alternating Prone Thoracic Extension Rotation
  • 5/5 Split Squat Rock Back (3s pause)
  • 10 Alternating Dead Bug
  • 5 Evil Wheels
  • 10 Bottom of Burpee

Work for quality. Got through twice plus through the evil wheels in a 3rd round.

WTF April

There’s about 0.5″ of fresh ice on my driveway in the middle of April. This weather combined with feeling tired yesterday led to a rest day. Out in the garage tonight.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

  • 12 Box Step Ups (20″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

My ankles and calves are tight from the Thursday run.

Conditioning

1 -> 10 Burpees
2 -> 20 Air Squats

Could feel myself getting slower in round 5. Finished in 6:41.

Wind Up

My back is a little tight from yesterday. Out in the garage in the evening.

Active Life – Hips

Workout – 15:00

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (20# DBs)
  • 10 Alternating Kossacks
  • 50m/50m One Arm Waiters Carry (35#)

The instructions said to keep breathing to under 5 breaths in 20 seconds. Not sure how you measure that, so I just went nice and easy. Kept moving but didn’t get my heart rate up. Got through 3 rounds plus the shuffles, lunges, and Kossacks.

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10:00 AMRAP

  • 150m Ski Erg
  • 50 DU

Missed several times in the first round of double unders and was thinking I was in for a long one. Never missed more than once in a set after that, but only got through 1 set unbroken. Finished 6+158. Maybe should have moved the car out of the garage so I didn’t have to walk around it.

Active Life – Back Max

4 Rounds

  • 40s Front Rack Hold (185#)
  • 40m/40m Single Arm Farmer Carry (53#)

Could have went with the 70# KB. Finished in 8:48.