I was messed up for the rest of the day yesterday and wanted to eat all the things. Stuck to my macros though. Woke up with a sore chest and by lunch my legs were starting to get sore. I have a feeling tomorrow is going to be rough. Went to the 4pm class.
10 MB Hang Cleans (20#)
10 Hollow Rocks
5 Front Squats (45#)
5 High Pulls (45#)
5 Hang Muscle Cleans (45#)
5 Hang Power Cleans (45#)
5 Hang Squat Cleans (45#)
Like I didn’t do enough squats with the medicine ball yesterday!
Hang Squat Clean
Worked up to a moderate weight or basically something heavier than we planned to use in the workout.
12-10-8-6-4 Hang Squat Cleans (155#)
12 Burpees to 6″ Target
Decided I’d try to get the cleans done in 2 sets every round, so I split the reps in half. Made it and did the set of 4 unbroken. Just kept moving on the burpees and then picked up the pace in the final round. I wore my belt for this one, loosening it and turning the buckle towards the back for the burpees. Finished in 11:08. Glad I went with the Rx weight instead of scaling back. The issue was breathing with that front rack position and the burpees bumping up the heart rate.
Today is all about Tiger Woods, but went to open gym at noon.
Active Life – Bulletproof Shoulders 15
5 Yoga Push-ups
10 Cuban Presses (PVC)
3 Sets (each arm)
75m Single Arm OH Carry (53# KB)
25 MB Cleans (20#)
15 Ball-facing Burpees
Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.
5 Pendlay Rows (135#)
6/6 Single Leg Deadlifts (135#)
7 Evil Wheels
8/8 Wood Choppers (40# DB)
This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.
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)
Workout – 3 Sets
10/10 Front Rack Box Step Ups (24″, 95#)
1:00 Rest between legs
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!
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)
25 Ring Dips
25 Deadlifts (135#)
25 Step-ups (24″)
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.
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.
30s MB Cleans (20#)
30s Ski Erg cals
30s Double Unders
30s Push Press (45#)
30s Lateral Hops
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.
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.
20:00 EMOM (alt)
15 MB Cleans (14#)
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.
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.