Much Needed

After realizing I’d done something 8 days in a row I took a well-deserved and much needed complete rest day on Friday. Got up for the 9am class this morning. My back is still pretty tight.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

Partner Workout

  • 8:00 AMRAP – 20-40-60…
    • Calorie Row
    • Burpee Over Rower
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • 2x Plyo Lunges
    • HSPU
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • Wall Ball (20#, 10′)
    • Toes to Bar

I teamed up with Connie. She did 8 calories to my 12 and we alternated sets of 5 burpees. Got through the 20 and 40 there. In the second AMRAP I substituted those movements in place of hang power cleans and push presses because of my back. We split everything in sets of 5s so I was doing 10 lunges each time it was my turn. We got through the 20, 40, I had one set of 10 lunges left to finish the first part of 60. We split wall balls in sets of 10 and T2B in 5s. Finished the 20-40-60 wall balls and 48 (I did 23) of the 60 T2B. She was doing knee raises which gave me almost no rest.

Accessory

3 Sets

  • 21s (30-25-25#)

Back to the originals. It was nice to switch it up to the other version for a few weeks, but I don’t think they worked very well. First time doing a set with 30s!

A friend came over to cut up some trees that fell during the winter, so I was hauling a bunch of logs around. Then I took a truckload, carried the wood around some more, and stacked it for another friend. Was planning to row tonight, but I’m whooped after moving all of that wood.

Glute Work

My back is feeling a lot better. I’m not putting any load on it, so I stayed home from the gym. Out in the garage just before 4pm.

Engine Builder – Speed

3 Rounds

  • 4:00 Airdyne (AD2)
  • 90s Rest

My goal was ~85 RPM and it was a success. Calories per interval were 152-152-155.

Accessory

4 Sets

  • 15 Hip Thrusts
  • 15 Banded Pull-throughs (green)

I learned that hip thrusts are when you elevate your torso on a bench or box, which gives you a deeper range of motion. First time trying pull-throughs and it takes a set or two to understand how to balance so you don’t keep tipping over backwards. Curious to see if my ass will be sore from these.

Conditioning

4 Rounds

  • 200m Ski Erg
  • 20 Plyo Lunges
  • 20 Alternating Leg V-ups

Quick one. I tried to get my pace down to 1:50/500m and hold there. Took me 7:51 to finish.

Bagel Bites Beat

My shoulders are feeling something today. Not sure if it’s from so many snatches and/or bar muscle-ups on Wednesday or the double overhead holds yesterday. Went to the 4pm class.

🎶 Lunges in the warm-up 🎶
🎶 Lunges in the strength work 🎶
🎶 Lunges at metcon time 🎶
🎶 With lunges on a Friday, you can lunge all the time 🎶

Sing it to the tune of the Bagel Bites commercial!

Warm-up

7:00 AMRAP

  • 50′ Front Rack KB Carry (35# KBs)
  • 8 Up-Downs
  • 10 Plyo Lunges

Wasted some time putting pants away and another time putting my sweatshirt away. Still made it through 4 rounds plus the carry.

Strength

3 Sets

  • 50′ Front Rack KB Lunges (53# KBs)
  • 1:00 Rest

Conditioning

3 Rounds

  • 500m Row
  • 30 Walking Lunges
  • 20 Burpees
  • 10 cal Assault Bike
  • 1:00 Rest

I averaged around a 1:49 pace on the rower and took right off on my lunges. Felt good on the burpees and tried to push on the bike a little. My rounds were 4:33, 4:34, and 4:35. Good one to just go and don’t stop.

Gymnastics

E90S

  • 3×5 Toes to Bars

As I’ve been doing with the gymnastics volume lately my plan was to go until I had to break. I made 3 rounds taking 35-40 seconds to get through and then had to do 5-5-3-1-1 in the 4th round. Sixty T2B in just over 5 minutes ain’t too bad.

Switching Programs

Feeling pretty good this morning.

Active Life – Single Leg Bias

Warm-up

  • 10 Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

  • 10/10 Kossacks (35#, 3s pause)
  • 10 Jumping Lunges

When will these start getting easier? May not find out because this is the end of the 40 workout Single Leg Bias program. Active Life recommended I move to their Hips program next.

Conditioning

5 Rounds

  • 20 KB Snatch (44#)
  • 10 Ring Dips

I’ve had this on my idea list for weeks. I guess it’s similar to 2017 Regional Event 2, so glad I didn’t end up with a pec tear. Broke the snatches up to 10 each arm and did 2×5 on the dips. Finished in 8:18.

Active Life – Back Max

5 Sets

  • 14 Sumo Deadlift (165#)
  • 30s Bent Knee Hollow Hold

I’m into the second 40 workouts of Back Max, which I guess puts the focus on postural stamina. They told me that may be a weakness that caused my most recent tweak a few weeks ago.

Enough For a Monday

Not really feeling anything from yesterday. Maybe my shoulders a little.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

  • 10/10 DB Kossacks (3 second pause, 35#)
  • 10 Jumping Lunges

Conditioning

3 Rounds

  • 20 Ski Erg cals
  • 20 Sumo KB Deadlifts (70#)

My goal was to keep > 1,000 cal/hr and I’d say I averaged above that for sure. Finished in 5:39.

Opted out of the core/shoulder work for another day.

Easier?

Could feel my shoulders and lower body a little yesterday from that OH carry & thruster combo.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

  • 10/10 KB Kossacks (35#)
  • 10 Jumping Lunges

Conditioning

20:00 AMRAP

  • 10 Burpees
  • 10 Power Snatches (75#)
  • 10 HSPU
  • 10 V-ups

Paced right from the start with the burpees knowing this stuff could add up and I wanted to be able to do all of my snatches unbroken. I did 5-5 on every set of HSPU. Finished 6 rounds and 4 burpees.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank

Seemed a little easier on my shoulders this time, but I was glad when it was over. I did 2:00 elbows, 2:00 hands, 2-2, and 1-1 again.

Add Weight to the Kossacks

Friday was a planned rest day because I went out with the crew to Brew Ha-Ha. I should probably start planning Saturday as a rest day because I’ve been getting so busy with projects around the house and shop that I don’t want to stop to workout. So I’ve had 2 days off, though I’d done something 5 days in a row before that, so still only a 2 rest day week.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Sets

  • 8/8 Kossacks (3s pause, 35# KB)
  • 10 Jumping Lunges

Adding weight to the Kossacks was harder than expected, especially with the pauses.

Conditioning

Rowing Kalsu

  • 100 cal Row
  • EMOM – 5 Burpees over the rower

I’ve done this once before but with the wrong method of not having to do burpees during the first minute. My time was 7:52. Today I did it correctly and it took 8:40. I only needed 6 calories at the end so I’m pretty sure I would have beat my time if I’d done it the same way.

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between sides)
  • 5/5/5/5 Side Plank + Hip Abduction (3 count pause at top)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Raising my leg up on the side planks is one of the hardest things I’ve tried in a while. It was supposed to be 10/10 but I had to switch it up after I get into that very first set. Between those and the Kossacks I think my hips may be feel rough tomorrow. This was fatiguing on the shoulders too .