Is This The One?

Active Life – Single Leg Bias

Warm-up

  • 3:00 Ski Erg (678m)

Workout – 10:00

  • 10 Samson Walking Lunge
  • 15 Russian KBS (35#)
  • 20/20 Lateral Leg Swings
  • 10 Lateral Step Overs

Hips were really lighting up from so many leg swings. Got through 3+18.

Conditioning

3 Rounds

  • 10 Ring Rows
  • 15 MB Cleans (20#)
  • 20 GHD Sit-ups (Parallel)

My back acted up at 10 cleans in round 3. Slowed a bit and finished in 6:40.

Active Life – Back Max

3 Rounds

  • 60m Single Arm Farmer Carry (35#)
  • Every 10m – 5 Single Arm Russian KBS (53#)
  • 30s Rest
  • Repeat with other arm
  • 30s Rest

Stayed light after the back tweak. Finished in 14:22. Hopefully my back is nothing.

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.

Some Squats

Went to the 4:30 class.

Warm-up – 3 Sets

  • 10 Air Squats
  • 10 Ring Rows (w/ pauses at top and bottom)
  • 20 Walking Lunges

Tried to hold for a second at the top, but not easy to do.

Strength – Front Squat

  • 10×45#
  • 6×115
  • 4×165
  • 2×195
  • 2×215
  • 2×225
  • 2×235
  • 2×245
  • 2×235
  • 2×225

Starting wearing the belt with 195 or 215. Kept my reps controlled and tried not to bounce much out of the bottom. Felt pretty good. Haven’t lifted anything like that since July.

Conditioning

15:00 AMRAP

  • 5 Push Jerks (115#)
  • 7 American KBS (62#)
  • 9 Front Squats (115#)
  • 11 Russian KBS (62#)
  • 13 Deadlifts (115#)

I scaled back from 135# since it was 15 minutes of all weighted movements. Went with the 62 pound kettlebell though. I rested way too much as I do when it’s all you can eat at the weight buffet. Everything was unbroken and I wore my belt the entire time. Finished 5+22.

Active Life – Back Max

3 Rounds for quality

  • 20m Spiderman Crawl
  • 20s/20s Side Plank
  • 20m Crab Walk
  • 20s Table Top Hold
  • 20m Samson Walking Lunge
  • 20s/20s Pigeon Pose on Box

Took a bit to get the hang of the Spiderman. Easy stuff today.

50 C2B

Went to the 4:30 class.

Warm-up – 12:00

  • 250m Row
  • 5 Strict Pull-ups
  • 8 Bar Taps
  • 8 Burpees

Took my sweet time. Got through 3 rounds + 250 meters.

Gymnastics Test

  • 50 C2B Pull-ups

I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.

Conditioning

  • 1,500m Row
  • 50 Thrusters (75#)
  • 25 Bar-facing Burpees

Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.

Thrusters and burpees are bad enough, but then that long row to start is just nasty.

Accessory – 3 Sets

  • 10/10 Half Kneeling Bottoms-up KB Press (26#)
  • 10 Ring Rows
  • 1:00 Plank

No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.

Definitely need the rest day tomorrow.

Unbroken Once

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

Conditioning

21-15-9

  • Back Squats (135#)
  • Ring Dips

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.

Midline

4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

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.

Tabata Holds

Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.

Warm-up – 15:00 EMOM (alt)

  • 10 Russian KBS + 5 American KBS (44#)
  • 8 Ring Rows + 8 Push-ups
  • 10 Glute Bridges

Strength

Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.

Dumbbell Shoulder Press

  • 2x10x20#
  • 2x10x30#

Pause at the top of each rep.

Conditioning

18:00 AMRAP

  • 10 Box Jumps (24″)
  • 20 OHS (75#)
  • 30 Wall Balls (20#, 10′)
  • 40 DU

This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.

Midline – 8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.

Weekly Challenge

It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.

Pulling Out Left

I golfed yesterday, but my back is still not great. I tried to get there early to hit the range, but there was nobody in front of our tee times, so we ended up getting off really early and I had almost no time on the range. I was favoring my back and anticipating jolts of pain, so I kept pulling out of my swing and hitting everything left all round. This morning seems about the same as yesterday, so I pulled out of the club championship this weekend. Bummed! 😦 With a 9am shotgun start both days, my back wouldn’t loosen up that early and it was not fun playing yesterday with the anticipation on every swing.

Today’s workouts for the gym had a bunch of barbell work, which I’m not ready for. So I made some adjustments to yesterday’s programming and hit it out in the garage.

Warm-up

15:00 EMOM (alt)

  • 40s Jump Rope
  • 8 Ring Rows + 8 Push-ups
  • 8/8 Single Arm OH Lunges (35# DB)

I like these longer warm-ups. Really work up a sweat and get in more aerobic work.

Conditioning

7:00 AMRAP

  • 50 Double Unders
  • 15 MB Cleans (20#)

I don’t know if I was favoring my back or what, but missed a lot on my dubs. Had a nice burn on the medicine ball cleans. Finished 4+9.

  • 5:00 Airdyne
  • 3 Rounds
    • 1,000m Ski (@ 5k pace)
    • 2:00 Airdyne

It was an easy recovery pace on the Airdyne, which was 55-60 RPM for me. I decided on a 2:00/500m pace for the ski erg and kept to it, finishing each 1k in a split second under 4:00. Not an impossible pace for those intervals, but not completely comfortable either. Total time with transitions was 24:25.