Double Max

The front of my right ankle feels really weird. No trip to the gym today with 0.5″ of ice out there. I hit a garage session in the afternoon.

Active Life – Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel Rock Backs
  • 5 Inchworms

Workout

  • 10 Sumo Deadlift (45#)
  • 10 Sumo Deadlift (95#)
  • 10 Sumo Deadlift (135#)
  • 3 Sets
    • 16 Sumo Deadlift
    • 30s/30s Sciatic Nerve Flossing

I used 165-185-205#. After the 2nd working set I noticed it was supposed to be 18 reps. Whoops! So I bumped up 20 more pounds which I hadn’t planned on.

I haven’t been wearing a lifting belt at all lately. My thinking is that I shouldn’t rely on it as a crutch and hopefully I’ll build everything in my back a lot better to protect itself.

Active Life – Back Max

Yep, a double Back Max day because the first one looked like a good way to warm up. Between Back Max and the Hips program there has been no escaping deadlifting pretty much every day, so it’s been hard to pair up the two programs. Less than 20 workouts in each program left though.

5 Rounds

  • 30s Supinated Deadlift Hold (205#)
  • 30s/30s Single Arm Overhead Hold (53#)
  • 10 Push-ups
  • 10 Push-up Shoulder Taps (3s hold)
  • 5/5 Single Arm Ring Rows

I kept moving to give it double duty as conditioning. Took me 20:30 to finish. The deadlift hold almost fell out of my fingers in the last two rounds. I did a push-up before each shoulder tap. Made the ring rows harder each round by moving forward a bit. Those are a neat movement.

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.

Other Struggle

Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.

Warm-up

12:00

  • 250m Row cals
  • 6 Strict Pull-ups
  • 3 Push Presses (45#)
  • 2 Push Jerks (45#)
  • 1 Split Jerk (45#)

Got through 4 rounds.

Weightlifting

Push Jerk + Split Jerk

  • 95#
  • 135
  • 165
  • 185
  • 10:00 EMOM
    • 5 rounds @ 205#
    • 5 rounds @ 225#

Conditioning

3 Rounds

  • 12 HSPU
  • 21 Pull-ups
  • 21 Row cals

Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.

Active Life – Back Max

12:00

  • 10 Alternating Push-up Shoulder Tap (2 count hold)
  • 10 Alternating Thoracic Extension Rotation (2 count hold)
  • 20s Table Top Hold

Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.

A Sumo Kind of Day

My chest is still pretty sore! Out in the garage in the evening. Have I mentioned how nice it is to have the bigger speaker out there? 🙂

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 10 Sumo Inchworms
  • 10 Sumo Good Mornings (45#)

Workout – 4 Rounds

  • 15 Sumo Deadlifts
  • 10/10 Sciatic Nerve Flossing

I went 135-165-185-185#.

Conditioning

3 Rounds

  • 500m Ski Erg
  • 2:00 Rest

Times were 1:44.6, 1:44.6, and 1:46.2. Couldn’t hold on. My legs and low back got fatigued from the deadlifts.

Active Life – Back Max

12:00

  • 10 Alternating Push-up Shoulder Tap (2 breath hold)
  • 10 Alternating Thoracic Extension Rotation (2 breath hold)
  • 20s Table Top Hold

Got through 6 rounds plus the 10 shoulder taps.

Sprint Until Death

Active Life – Single Leg Bias

Warm-up – 2 Sets

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

Workout – 3 Sets each leg

  • 10 Front Rack Box Step-ups (95#)
  • 1:00 Rest between legs

Still a challenge. Maybe I’ll add some weight next time.

Conditioning

Death by

  • 10 yard Shuttle Sprint

Walked through 12 I think, though I did have to start walking faster. Made it through 19 and 16/20.

Active Life – Back Max

3 Rounds

  • 30m/30m 1 Arm Overhead Carry (62#)
  • 10 Alternating Push-up Shoulder Tap (3 count hold at top of each rep)
  • 5 Strict Toes to Bar
  • 15/15 1 Arm RKB Swing (53#)

The T2B were easier this time, but still can’t control much of the descent.

Break From Basement Project

Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.

Active Life – Single Leg Bias

3 Sets

  • 50m Farmer Carry (90# each handle)
  • 1:00 Rest

Nice enough to open the garage and walk and up and down the driveway.

Christmas Bow?

Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.

Warm-up

  • 10 Bench Press (45#)
  • 20 Air squats
  • 10 Bench Press (95#)
  • 10 Goblet Squats (25#)
  • 5 Bench Press (135#)
  • 10 Goblet Squats (50#)
  • 5 Bench Press (155#)
  • 10 Goblet Squats (70#)

Conditioning

15:00 AMRAP

  • 100m Ski Erg
  • 5 Bear Hug Sandbag Squats (100#)
  • 5 Bench Press (155#)

Got through 10 rounds plus the ski and squats.

Active Life – Back Max

3 Rounds

  • 30m/30m 1 Arm Overhead Carry (50#)
  • 10 Alternating Push-up Shoulder Tap (3s pause at top)
  • 5 Strict Toes to Bar
  • 15/15 1 Arm Russian KBS (53#)

Back was tightening up whenever I sat down. The strict toes to bar are very difficult!