Complete rest day yesterday and went to the 4pm class today.
Bottom Squat Hold
Figure 4 Stretch
21:00 EMOM (alt)
15 cal Row
8 Jingle Jangles (45′)
Was getting my burpees done in 41-43 seconds every round and kept my pace at about 1,400 cal/hour on the rower. Didn’t feel like running 200 meters outside (I was going to scale to 150 anyway to survive) with the weather and it turned out much nicer to run inside. 🙂
10/10 Bulgarian Split Squats (30# DBs)
12 Strict T2B
15 Strict Ring Dips
This was pretty terrible. Had a much tougher time doing multiples today for the toes to bars. I did 3×5 for every round of ring dips.
My ankle seems a little worse today, probably from lateral hops. Went to the 4:30 class.
12:00 EMOM (alt)
50′ Bear Crawl
10 Goblet Walking Lunges (35#)
The burpees didn’t feel great on the ankle.
Each set starts with a 3 second pause on the first rep.
Was plenty heavy enough with where my squatting strength is.
50’/50′ Suitcase Walking Lunge (40# DB)
10 Strict Ring Dips
Go 25 feet down and back with the weight in the same arm and then repeat with the other arm. I got through 5 rounds plus 50 feet. Did every round of ring dips 4-3-3 and was surprised I didn’t die on them. My ass is gonna be sore from about 200 weighted lunges total today.
Had the day off work, but it turned out to mostly be a lazy day. Thursday has been a rest day during the Open, but I might not get in a workout until Monday, so pushing a long streak this week.
Active Life – Hips
250m Straight Leg Ski Erg (subbed for row)
5 Sumo Inchworms
5/5 Leg Abducted Rocking
1:00/1:00 Sciatic Nerve Flossing
Warmed up the deadlifts with 8/8 at 45# and 95#.
Workout – 6 Sets (3 each leg)
8 Single Leg Deadlifts (125-145-165#)
30s Bent Knee Hollow Body Hold
Power Elizabeth 21-15-9
Power Clean (135#)
I’ve wanted to give this a try for the last couple years but kept finding reasons to do something else. I’ve only ever attempted it once with a 7:09, back in 2013. I started out 6-5-5 and then died. Ring dips turned into triples and doubles really early. Took me 7:24. Need to do more met-cons.
Active Life – Back Max
20 Plank Push-ups
10 Supinated Pendlay Rows (75#)
30s/30s Pallof Press Hold
10 Leg Lifts (asked from 5-10 Strict Toes to Bar)
Went to try a T2B and my right shoulder wasn’t having it. The strict ones really bug my shoulder.
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.
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
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.
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.
Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.
Warm-up – 3 Sets
10 Ring Rows
15 Air Squats
200m Ski Erg
Back Squats (135#)
Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.
Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.