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.

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.

More Snow in April

Back was tight when I woke up. Maybe it was the 1-2 inches of snow on the ground! Out in the garage before noon so I could watch Tiger in the afternoon while working.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.51 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 8×45#
    • 8×95
    • 8×135
    • 8×175
    • 8×205
    • 8×225
    • 2x8x245
  • 45 Sumo Deadlifts (225#)
    • 9×5
    • With about a 5 count rest

Used neutral grip for all of the RDLs. For my break on the Sumos I moved a chip and got back on the bar. Took me about 3 minutes to complete the 45 reps.

Conditioning

4 Rounds

  • 30s Lunges
  • 30s Rest
  • 30s Shoulder Presses (45#)
  • 30s Rest

Went 17-19-20-21 on the lunges and 19-22-24-25 on the presses. An empty bar sure can burn!

Active Life – Back Max

4 Rounds

  • 15s L Hang (bent knees)
  • 10 Curl-ups (5 count pause)
  • 30s/30s Single Arm Farmer Carry (70#)
  • 10 Alternating Push-up Ts

Jump Into It

My shoulders were starting to feel 18.5 already several hours after. The right one wasn’t exactly feeling great when I warmed up for that workout. I haven’t been doing much pull-up work lately though. Maybe I need to try out the Active Life shoulder program.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.45 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 6×45#
    • 6×135
    • 6×185
    • 6×205
    • 6×225
    • 2x6x245
  • 40 Sumo Deadlifts (225#)
    • 4×10
    • 10 count rest

Got the heart rate up doing those sumo DLs. Felt pretty good though.

Conditioning

  • 25 Burpee Box Jumps (24″)
  • 25 Push Press (95#)
  • 25 Burpee Box Jumps (24″)

I couldn’t believe the time was over 3:00 when I got done with the first 25 reps. I was jumping up and then into the box jump every rep to not take extra steps. I did step down and back a bit every rep. I went 10-9-6 on the push presses. Finished in 8:06.

Cooldown

That was enough on my back for the day so I didn’t do any of the Back Max work. I did do 10 Cat Camel + Rock Back with a 2 count pause in each position.

Double Overhand

Active Life – Hips

Warm-up

  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • 8 Romanian Deadlifts
    • 45#
    • 135
    • 185
    • 205
    • 205
    • 225
  • 35 Sumo Deadlifts (225)
    • 15
    • 4×5

I’ve been doing all double overhand grip on my deadlifts, which turned those 35 reps into a challenge and I had to break them up a lot.

Active Life – Back Max

15:00

  • 15/15 One Arm Russian KBS (53#)
  • 10 Sumo Inchworms
  • 10/10 One Arm Front Squats (35#)
  • 10/10 Lateral Leg Swings

Had a feeling this could be my conditioning for the day. Harder than expected and got my heart rate up for sure. I did 3+30.

Mostly Healthy for the Open

I’m still surprised at how good 18.1 felt yesterday, considering I haven’t been doing many metcons. Twenty minute workouts are not in my wheelhouse, but I was able to fall into a pace and keep at it. The triplet stacked up pretty well for me, so it’ll be interesting to see how the next 4 weeks go. Maybe not being overtrained and/or injured going into the Open is a good thing. Who would have thought?

Last night I started to feel some fatigue in my right shoulder, which is the one where I typically feel a bit of impingement when I overdue something. This morning both shoulders are sore as are my abs.

Active Life – Hips

Warm-up

  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 10×45#
    • 10×95
    • 10×135
    • 2x10x185
  • 35 Sumo Deadlifts (185#)

I did the 35 in 2 sets of 20-15.

Active Life – Back Max

4 Rounds

  • 30s Front Rack Hold (185#)
  • 30m/30m One Arm Farmer Carry (70#)

Decided to skip conditioning after yesterday’s workout, but did this back work without rest. I go 5m across the garage at a time for the Farmer Carry. Took me 6:48.

Heavy Overhead

Busy day yesterday. I didn’t have/make time to workout.

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 (3x each side for the step-ups)

  • 10 Lateral Box Step-ups (30″)
  • 5/5 Eccentric Ankle Dorsiflexion

Shit! I haven’t had these ankle dorsiflexions in weeks so I’m probably going to get really sore calves.

Active Life – Back Max

5 Rounds

  • 10s Supinated Deadlift Hold (225#)
  • 10 Alternating Push Up Shoulder Taps (3s hold)
  • 30s/30s 1 Arm Overhead Hold (70#)
  • 5/5 Kroc Rows (70#)

After round 1 I didn’t think I was going to make it with the holds. Helps to breath and remain calm.