## Longer Than Forever

Yesterday Alex came by and put a new shut-off valve on the gas line for the garage heater. I hadn’t been able to turn it on since last winter. So nice to be able to heat the place up again for workouts!

### Active Life – Single-leg Bias

Warm-up – 2 Rounds

• 5/5 Lateral Box Step Ups (30″)
• 10 Squat Press Outs (25# plate)
• 10 Groiners

Workout – 3 Sets

• 10/10 Front Rack Box Step Ups (24″, 95#)
• 1:00 Rest between legs

Challenging!

### Conditioning

• 25 Burpees
• 25 T2B
• 25 MB Cleans (20#)

After looking at the Active Life stuff I had a feeling it would take a lot of time, so I wanted a sprint workout. This did the trick. Clock was at 1:18 after the burpees, 2:33 after toes to bars, and finished at 3:52. I went 6-5-5-5-4 on the T2B. Didn’t feel like a very good time for that workout.

### Active Life – Back Max – 3 Rounds

• 5x Pallof Series (blue band)
• 100m/100m 1 Arm Farmer Carry (70#)
• 5 Evil Wheels
• 12 Good Mornings (75#)

The Pallof Series took forever because it ended up being 60 reps per round. I think I’m taking the instructions too literal on the reps because if I would have held each rep as long as it said it would have taken me well over 5 minutes. I did 6 laps (3 in each direction) around the garage for 100m. The 3 rounds of this took just shy of 30 minutes!

## Twenty Fives

Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.

### Warm-up – 3 Sets

• 3/3 Turkish Get-ups
• 5/5 KB OHS (35#)
• 10/10 Single Arm Single Leg RDL (35# KB)
• 10/10 Single Leg Glute Bridges (pause)

### Conditioning

• 2 Rounds
• 25 Ring Dips
• 2 Rounds
• 25 Pull-ups
• 25 Step-ups (24″)
• 2 Rounds
• 25 Push-ups
• 25 MB Cleans (20#)

I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.

## 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.

## High Reps

My back still isn’t normal yet. Hit the gym at noon with the gang. Warmed up with some shoulder stretching and bottom squat hold. Would get loose in the first few minutes of the EMOM.

### Volume Work

20:00 EMOM (alt)

• 15 MB Cleans (14#)
• 20 Push-ups

I planned to use the 20# and had it out, but switched just before we started. Figured I’d play it safe and not blow out my back. It was a good call because my legs were burning during the last 5 reps of each set in about the 6th round. It also allowed me to focus more on good positioning and keeping my head up. I did 4×5 on every round of push-ups and was starting to really slow down in the last few rounds.

### Conditioning

20-30-20

• Pull-ups
• Step-up (24″)

Wore my grips and set a goal to do all of the pull-ups in sets of 10. Success! After each set I dropped, turned around, took a few steps across the gym, turned back around, walked back and did the next set. Wanted to do box jumps, but again, step-ups were much better for my back, especially after 150 medicine ball cleans. Finished in 6:40.

### Midline

4 Rounds (Tabata)

• 20s Bird Dog Hold
• 10s Rest
• 20s Hollow Hold
• 20s Bird Dog Hold (opposite arm and leg)
• 10s Rest
• 20s Leg Lifts
• 10s Rest

## Pulling Out Left

I golfed yesterday, but my back is still not great. I tried to get there early to hit the range, but there was nobody in front of our tee times, so we ended up getting off really early and I had almost no time on the range. I was favoring my back and anticipating jolts of pain, so I kept pulling out of my swing and hitting everything left all round. This morning seems about the same as yesterday, so I pulled out of the club championship this weekend. Bummed! 😦 With a 9am shotgun start both days, my back wouldn’t loosen up that early and it was not fun playing yesterday with the anticipation on every swing.

Today’s workouts for the gym had a bunch of barbell work, which I’m not ready for. So I made some adjustments to yesterday’s programming and hit it out in the garage.

### Warm-up

15:00 EMOM (alt)

• 40s Jump Rope
• 8 Ring Rows + 8 Push-ups
• 8/8 Single Arm OH Lunges (35# DB)

I like these longer warm-ups. Really work up a sweat and get in more aerobic work.

### Conditioning

7:00 AMRAP

• 50 Double Unders
• 15 MB Cleans (20#)

I don’t know if I was favoring my back or what, but missed a lot on my dubs. Had a nice burn on the medicine ball cleans. Finished 4+9.

• 5:00 Airdyne
• 3 Rounds
• 1,000m Ski (@ 5k pace)
• 2:00 Airdyne

It was an easy recovery pace on the Airdyne, which was 55-60 RPM for me. I decided on a 2:00/500m pace for the ski erg and kept to it, finishing each 1k in a split second under 4:00. Not an impossible pace for those intervals, but not completely comfortable either. Total time with transitions was 24:25.

## Back to the Bar

Didn’t touch a barbell for 7 days while gone, so wasn’t sure how today would go, which is pretty much the last heavy day before the deload week and then max outs. Bryan came over at 1:30.

• 10×45#
• 10×95
• 6×135
• 4×165
• 2×195
• 2×225
• 2×245
• ### 2×255

• 2×265
• 2×270 (PR)
• 2×275 (PR)

Felt heavy on the way up and even at 255. Buckled in and paid attention to my setup and positions. Hit 265 much easier than last time and 270 was smooth too. Hitting 275 for a double is what my previous max was about 2 years ago.

### Push Press

• 10×45#
• 8×95
• 6×135
• 4×165
• 2×195
• 2×215
• 1×235
• 1×245
• 1×255 (PR)

Pretty smooth after the fight with this weight about 10 days ago. Wonder if not taking several little jumps helped with not burning out. Or the week of not touching a bar.

### Conditioning

3 Rounds

• 15 Pull-ups
• 15 American KBS (50#)
• 15 MB Cleans (20#)

I Go You Go style with Bryan, so 3 rounds each. All unbroken. We finished at 9:16.

### Accessory

• 3×15 Pallof Press (CS Blue)
• 3×10 DB Side Raises (20-25-25#)
• 3×10 DB Bent-over Side Raises (25-25-30#)

I did my accessories after he left and took my sweet time getting through them. They haven’t exactly been fun throughout the program, but I’ve stuck to it, only skipping them once or twice and I think it’s really paying off. I’ve already set some type of PR in all 3 of the presses. Looking forward to truly maxing out each lift.

That’s a wrap on week 10! The last 2 weeks only have 3 workouts per week.

## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.