Active Life Membership

I forgot my sister was coming to town for the night so I decided to take a rest day yesterday. I saw that Active Life had memberships at 50% off for the year (making it $100), so I sent in some info about my back issues.

We see this a lot when athletes have a left-to-right imbalance (we call it a single leg bias) combined with poor midline stabilization and postural stamina.

To correct it we recommend our Bulletproof Single Leg Bias and Bulletproof Back Max programs.

Both are included in an Athlete Membership.

Link: https://performancecarerx.com/specials/

Do BP Single Leg Bias before you workout and BP Back Max after.

Try to get 3-4 BP Single Leg Bias and 4-5 BP Back Max sessions in per week.

When you finish BP Single Leg Bias contact us and we’ll help decide where to go next.

So now I have some homework! It’ll be easy to incorporate in my home workouts and I’ll get there early or replace the programmed warm-up when I attend class at the gym.

Active Life Warmup

  • 30s/30s Sciatic Nerve Flossing
  • 5/5 Stagger Stance Good Mornings (75#)
  • 30s/30s Sciatic Nerve Flossing
  • 5 Sumo Inchworms

Active Life Single Leg Bias

3 Sets

  • 6 Sumo Stance Good Mornings (75#)
  • 5 Box Hamstring Curls (24″)

Active Life Cooldown

  • Kneeling Heel to Butt Test
  • Prone Heel to Butt Test (Right Leg)
  • Prone Heel to Butt Test (Left Leg)

I wasn’t able to touch my heel to my butt, though I did have my shoes on if that makes a difference. Love those tight hamstrings. Was really quick to work through that stuff.

Warm-up

4 Sets

  • 30 Jump Rope + 10 DU
  • 3 Tall Cleans
  • 3 Power Cleans

I used 20-30-40-50kg.

Weightlifting – Power Clean

  • 2x60kg
  • 80
  • 90
  • 100
  • 105
  • 2 sets 110

I dropped every rep. Didn’t wear a belt at all and felt good. Super happy getting up to 242. I haven’t lifted that in a long time!

Conditioning

20:00 AMRAP – Team of 3

  • Buy-in: 100 Dubs
  • One person completes an entire round while the others rest
    • 7 American KBS (62#)
    • 7 Row cals
    • 7 Burpees

I teamed up with Jason and Grant and I was first. Made it to 82 dubs and then missed 3 times! We were 1 rep shy off all completing the 6th round.

Active Life Back Max

3 Sets

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

Brandi stayed and did this with me. Took about 18 minutes I think.

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.

Weight Wednesday

I was a lot more sore in my lower body than expected the last couple of days. At first I was thinking it was the thrusters, but it could have been from the deadlifts I did Saturday. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 7 PVC Passes
    • 7 Good Mornings (PVC)
    • 7 Supermans
    • 7 Power Snatches (PVC)
  • Shoulder Stretching
  • Power Snatch
    • 2x3x20kg
    • 2x3x40kg

Weightlifting

E90S – 15:00 (10 Sets) – 3 Power Snatches

  • 45kg
  • 50
  • 55
  • 60
  • 64
  • 67
  • 70
  • 72
  • 74
  • 76

I haven’t done a lifting EMOM in a really long time. Pretty happy getting up to about 168# and every set was touch-n-go. I did start pausing at my hip on the way back down with the last 3 weights.

Conditioning

3 Cycles

  • 4:00 AMRAP
    • 25 cal Row
    • 20 Power Cleans (60-52-44kg)
    • 15 Burpee Box Jump Overs (24”)
  • 4:00 Rest

Weight decreases each cycle. We actually started each cycle where we left off instead of from the top. Even with the different starting points I did the exact same number of reps every round, getting 10 of the burpee box jump overs along with all of the calories and all of the cleans. In the first cycle I did 7 power cleans and then went to singles. In the 2nd I did 5-5 and then singles. At the end I was able to do 7-7-6. There was a fair bit of travel between stations, which I was glad to have. I did strap on my belt for all of the cleans because my back was already getting tight during the snatches. No tweaks, but I’ll have to take it easy the next couple of days.

 

Get This Halloween Candy Out of Here

Upper back and biceps are sore. Was a few minutes late to the 4:30 class because my cleaning lady held me up.

Warm-up – 3 Sets

  • 10 Russian KBS (35#)
  • 5 American KBS (35#)
  • 4 Pause Power Cleans (45#)
  • 3 Hang Squat Cleans (45#)

Weightlifting

Pause Squat Clean + Hang Squat Clean

  • 95#
  • 95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 195
  • 205

Been quite a long time since I squat cleaned that much. Last time I tried 175 in a complex I threw out my back.

Conditioning – Partner WOD

  • 150 American KBS (25/20/15/10/5 reps)
  • 150 cal Row
  • 150 Burpees (25/20/15/10/5 reps)
  • 75 MB Chest Pass (3-5 yards apart, 20#)
  • 75 Synchro Sit-ups

Partnered up with Weston. The first 3 movements are one person working at a time according to the rep schemes and then we split up the row into 45-30 each to keep switches to a minimum. I paced the 45, but felt good and was keeping 1500+ cal/hr on the set of 30. I recovered well for the 25 burpees and went out hot. Lost some gas and was a bit slow on the 20, but then cycled really well on the 15-10-5. The chest passes are just weird, but I think 30# would have been fine. Took us 25:08.

Doing Singles

Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • Dead Hang
  • 3 Sets
    • 10 Glute Bridges (pause at top)
    • 15s L-sit
    • 200m Row

Forgot how hard the L-sits are. Need to start doing those again.

Accessory

  • 4×10 Double Kettlebell Deadlift (44# KBs)
  • 3×25 Push-ups
  • 2 Sets
    • 20 Double Kettlebell Front Rack Walking Lunges (35# KBs)
    • 10/10 Kroc Rows (53#)

I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.

Conditioning

10:00 AMRAP

  • 10-12-14… Row calories
  • 5-6-7… Deadlift (185#)

Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.

Russian Twists With a Twist

Still a bit sore in my legs. Went to the gym.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×205
  • 5×225
  • 3x5x240
  • 8×225 (Max reps)

Week 7 of the program called for 15-20 pounds over the base (225#) weight. The working sets were not easy. Got 8 on the max reps drop set. Same number I got in week 4, which was about a month ago.

Team Series 17.4 – Partner

  • 100 cal Row
  • 100 T2B

Did it with Jason. We did 25 cals at a time. I started with sets of 5 and was feeling ok so did some sets of 10 at the end. I think I ended up doing 5 sets of 5 and 3 sets of 10, though I did drop real quick and did 8-2 on the final set. We finished in 9:46.

 

Midline

The three of us lined up and did Russian Twist plate passes like this…

I had a stack of varying plates. I think from bottom to top it started out as 10-15-25-15-10-15-25-15-10-15. After passing down and back, we took a rest and rotated positions. Then one more rest and rotation so we each sat in every spot once. Didn’t expect my low back to get fired up as much as it did.

25 Minutes of Exhaustion

Played a shitty round of golf yesterday and my legs were really sore. I guess walking helpd a bit. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 4 Sets
    • 10/10 One Arm Dumbbell Shoulder Press (30#)
    • 30s Hollow Hold
    • 30s Dead Hang

Conditioning

25:00 AMRAP

  • 10 Push Press (95#)
  • 10 T2B
  • 10 Goblet Squat Jumps (35# KB)
  • 10 Pull-ups

The Rx weight was 135#, which I never thought about attempting. I knew I could stick to push presses the whole way with 95 and probably keep them unbroken. I was right. My goal was to be able to split toes to bars up into 2×5 every round and do all of the pull-ups unbroken. Mission accomplished! I finished 9 rounds plus the push presses. Wore my gymnastics grips without using the finger holes so I could flip them around during the push presses. I’m still wiped the fuck out over an hour later as I type this. Really surprised and happy with how good my pull-ups have been feeling.

  • 100 calories Rowing

If that wasn’t enough we were also supposed to get in 100 calories. Jason and I swapped every 50 calories on the rower. Took me 2:30 to complete both sets, so got about a 3 minute rest between because of the extra time to swap in and out.