240 One Arm Thrusters

Was starting to get the idea in my head to skip today because I knew the pain that was coming, but I want to get a lot done tomorrow so I made it out to the garage after finishing work.

Active Life – Singe Leg Bias

2 Rounds

  • 1:00/1:00 Sciatic Nerve Flossing
  • 1:00 Cat Camel
  • 20 Box Hamstring Curls
  • 20 Alternating Reverse Lunges
  • 10 Alternating Kossacks

It’s nice when it’s simple, especially on the days with the below shit.

Active Life – Back Max

4 Sets

  • 6x
    • 10m One Arm Overhead Carry
    • 5 One Arm Thrusters
  • 30s Rest
  • Repeat with other arm

Second time workout has come up so I increased the first weight by 5# to do 25-25-30-35# and switched from 2-3-4 minute rests between sets to all 3s. Definitely don’t need other conditioning when this shows up. Took me 26:03. I would not have survived 40#.

Now I can enjoy the rest day without feeling guilty about missing a workout.

Shoulder Drift

It’s nice not having to leave the house with this weather. Garage didn’t want to warm up this afternoon though. It was about -11° outside with the windchill.

Active Life – Singe Leg Bias

Warm-up – 3 Sets

  • 8/8 Eccentric Ankle Dorsiflexion

Hey! I didn’t get sore the last time I did these. Will that continue?

Workout – 3 Sets each leg

  • 12 Single Leg Deadlifts (125#)
  • 1:00 Rest

I did warm-up with 12/12 @ 45#. These have left me sore every time so far.

Active Life – Back Max

4 Sets

  • 6x
    • 10m One Arm Overhead Carry
    • 5 One Arm Thrusters
  • 30s Rest
  • Repeat with other arm

The notes said these are really difficult so I figured I didn’t need to plan any conditioning work for the day. 240 thrusters would be plenty! Boy… was I right.

I thought I was being conservative starting with 20 pounds, but after the first arm took 2 minutes I knew 1) I had to go faster and 2) this was going to get real nasty. It’s a bit of a balance because the faster you go, the more the weight wants to drift, causing you to use more muscles to keep it stable.

I did my left arm first each time and went with 20-25-30-35 pounds. Rested about 2, 3, and 4 minutes between weights. My shoulders are going to feel this one.

Finding Balance

Definitely feeling my ankles from all of the direction changes in those shuttle sprints. Low back is tight. Garage session in the afternoon.

Active Life – Single Leg Bias

Warm-up – 3 Sets

  • 8/8 Eccentric Ankle Dorsiflexion (on 55+35 plates)

Workout

  • 8/8 Single Leg Deadlift
    • 45#
    • 95
    • 3 Sets @ 125

Much harder to balance than I expected. A lot more than a single leg RDL.

Conditioning

22-16-12

  • One Arm DB Thrusters (50#)
  • Ring Rows

Yeah, weird rep counts, but I wanted something I could equally split between arms. My planning started out with 30-20-10 but knew the ring rows would get too slow, so I came up with this. Still had to break them up in 3-4 sets each round this way. Finished in 5:51.

Active Life – Back Max

10:00 for quality

  • Bent Knee Hollow Body Hold: 3-5 breaths
  • Side Plank: 3-5 breath hold each side
  • Horizontal GHD Hold: 3-5 breaths

Got through 7 rounds plus the side planks.