Active Life – Hips
- 10 Side Shuffles (10m)
- 2:00/2:00 Banded Posterior Hip Distraction
- 10/10 Lateral Leg Swings
Workout – 6 Sets (3 each leg)
- 10 Step-ups (20″, 50# DBs)
- 5 Eccentric Ankle Dorsiflexion
- 1:00 Rest
Warmed up for the barbell complex with 3 sets at 45#, 1 set 95, and 1 set 135. I jumped on the bar to hang and do some bar taps and considered doing ring rows. Took a few rounds of the workout to loosen up, but I powered through (or became numb to the pain?). I may have to give my right shoulder some rest for a few weeks.
Little benchmark mash-up of DT and Cindy I came up with a few weeks ago. Glad I didn’t make it 20 minutes.
- 4 Deadlifts (155#)
- 3 Hang Power Cleans (155#)
- 2 Push Jerks (155#)
- 4 Pull-ups
- 8 Push-ups
- 12 Air Squats
Started out feeling good with the air squats, but that quickly faded. Always holds me back in Cindy or Murph. You dread picking up the barbell each time because you know you can’t put it down until the reps are completed. Made it through 10+9.
- 10 T2B
- 20 Russian Twists (44#)
- 10 Ball Slams (25#)
- 40 Double Unders
Didn’t run a clock. Went unbroken every set of toes to bars. Missed once on dubs in the first round, twice in the second round, and unbroken the other two.
Back to reality with snow overnight. Slowly made it to the gym today.
Active Life – Single Leg Bias – Warm-up
- 10 Eccentric Knee Flexion (30#)
- 10 Paused Wall Balls (3s pause)
- 5 Muscle-ups
- 10 Burpee Box Jump Overs (24″)
- 15 Back Squats (95#)
Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.
Active Life – Single Leg Bias – Workout
4 Sets (2x each arm)
- 100m One Arm Farmer Carry
- 1:00 Rest between arms
I used 28kg and 32kg. Rough with that 32!
Tabata – 6 each, alternating
- Russian Twists (45# plate)
- Hollow Rocks
Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.
Out in the garage before lunch.
Warm-up – 3 Sets
- 20 Push-ups
- 10/10 Single Leg Glute Bridges
- 10/10 Single Arm Single Leg DB RDL (40#)
Went 7.4 miles (11.91 km), which is still 0.03km off my best for 20 minutes and under my best 30 minute pace. What the hell got into me when I did that PR for 30?! Tallied 570 calories on it.
E2M – 4 Sets
- Russian Twist Stack
Move the plates and move them back.
Meant to workout yesterday at home, but was busy with projects for my workshop and time flew by. At the gym today.
- 3×10 Reverse Hyper (140#)
- Dead Hang
- Bottom Squat Hold
- 10 Deadlift (45#)
- 20 Deadlifts (135#)
- 40 Lateral Bar Hops
- 20 Push-ups
I thought about putting on my belt and decided I didn’t need it. I split the deadlifts into 12-8 every round with a quick break. All push-ups were 10-10, with some slow down on the final 5 reps. Finished in 6:13. Was a much quicker workout than I was expecting.
Been over 2 years since I did this I think. Felt pretty good considering I was doing a lot of lunges the last time. Not at a track, so the distance may not have been right, but I set a 6 second PR with 11:55. Next couple of days will be rough.
- 20 Weighted V-ups (10#)
- 20 Russian Twists (35#)
- 20 Shotguns
The combination of v-ups and shotguns was not cool.
Still a bit sore in my legs. Went to the gym.
No B.S. Bench Press
- 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
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.
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.
Went to the gym at noon.
- Shoulder Stretching
- Bottom Squat Hold
- Pendlay Row
E3M – 5 Sets
- 3 Supinated Pendlay Rows with X231 Tempo (95#)
- 10 OH Bar Shrugs (snatch grip) with 2s Pause (45#)
Could have done this every 2 minutes. Squeezing the bar at the top of the Pendlay row was a challenge.
30:00 EMOM (alt)
- 10 HSPU
- 10 K2E
- 10 Power Snatch (95#)
I wanted to see how far I could get with 5 strict + 5 kipping handstand push-ups. The answer is 5 rounds. In the 6th round I did the 5 strict, but only 2 kips, and then I had to cut back to no strict and 7 kipping reps for the last 4 rounds. Totals out to 30 strict and 55 kipping reps.
The snatches were by far the worst part of this and took the longest, which then left short rest for the handstand push-ups. I thought the knees to elbows would get hard, but I easily did those all unbroken. On the snatches I did 5 or 6 rounds unbroken, then switched to 5+5. In the 9th round I actually lost my grip on the bar but was able to regrip it in midair somehow. So I did 5+3+1+1 in that round and went back to 5+5 in the 10th to finish.
I had on my gymnastics grips, but didn’t put my fingers through the holes, like I’ve seen a lot of the “pros” doing for some workouts. That way I didn’t have to worry about the tightness of the straps causing problems with my wrists on the HSPU or the extra diameter around the bar for snatches. I just twisted them around on my hands for the K2E and then back out of the way for the other two moves. It worked really well!
This is one of the worst, if not the worst EMOM I’ve ever come up with. I had it planned to do at home early in the week, but didn’t get to it. If I hadn’t been at the gym, I would have stopped after 8 rounds, so I’m glad it was with the crew, which pushed me to keep going.
Midline: E90S – 4 Rounds
- 6 Floor Wipers (holding 45# plate)
- 20 Russian Twists (45#)
- 20-30s Hollow Hold
Brandi wanted me to add in some ab work so I went back and found this one from Tia. After the first round I had to do a scaled version of the hollow hold because I could not keep my low back on the ground. I need to get back to doing these because it’s obviously a weakness and not great to be able to support my already bad back.
Hit the late 6:30pm class.
Warm-up – 3 Sets
- 10 Band Pulls (green)
- 20-20 Banded Monster Walk Steps (small red)
- 10 Burpees
Definitely warmed up after 30 burpees.
Strength – Shoulder Press
Weak! Was starting to over-extend so I put on the belt for the last set. I could feel some fatigue from last night’s thrusters.
- 5 Squat Clean + Push Jerk (95#)
- 7 Pull-ups
- 21 American KBS (44#)
I could have done them as Clusters, but I’ve been doing enough thrusters, so I stood up all the way and then did a quick push jerk. Unbroken on everything. Using the smaller kettlebell doesn’t leave enough room for my hands, especially when I already keep my pinkies outside with the 53# bell. Could feel my fingers really starting to rub, but luckily the workout was short enough I didn’t make any blisters. Finished 3+25, or 8 reps shy of 4.
Midline – 5 Sets
- 4 Evil Wheels
- 14 Russian Twists (44# KB)
Kept moving from one to the other.