Touch the Sky

Hot one! Made it for the 4:30 and was the only person at class.

Active Life – Shoulder Flexion

3 Sets

  • 10 Hollow Body Shoulder Flexion (2.5#)

Warm-up

  • 2 Rounds
    • 250m Row
    • 10 PVC Passes
    • 10 Shoulder Press (45#)
  • 4 Shoulder Press (75#)
  • 4 Shoulder Press (95#)

Conditioning

10 Rounds

  • 1 Legless Rope Climb (13′)
  • 4 Shoulder Presses (115#)
  • 200m Run

Can’t remember the last time I did a rope climb and it’s been rare to even do shoulder presses in a metcon. Not bad, but hard to breathe on the runs with it being about 90° outside. Finished at exactly 19:00.

This is from the Ben Smith affiliate design program, which they’re following at the gym. Not sure if I mentioned a couple of old friends from a previous gym bought out Mid Michigan Muscle and it’s now Malott Athletics. It’s been a goal of theirs for years, so I’m excited to see someone taking over that should do well to grow the gym.

malott-athletics-wide.jpg

Midline / Skill

4 Sets

  • 1:00 HS Hold
  • 2:00 Rest

20/20

Little sore from not doing much for a week. Out in the garage at night after work.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 4 Sets (2x each leg)

  • 10 Lateral Box Step-ups (33″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 3x5x115#

My left wrist is still not getting any better.

Conditioning

  • 20 Box Jumps (24″)
  • 20 C&J (95#)

I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.

Active Life – Back Max

12:00

2 rounds plus through the dead bugs.

More Snow in April

Back was tight when I woke up. Maybe it was the 1-2 inches of snow on the ground! Out in the garage before noon so I could watch Tiger in the afternoon while working.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.51 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 8×45#
    • 8×95
    • 8×135
    • 8×175
    • 8×205
    • 8×225
    • 2x8x245
  • 45 Sumo Deadlifts (225#)
    • 9×5
    • With about a 5 count rest

Used neutral grip for all of the RDLs. For my break on the Sumos I moved a chip and got back on the bar. Took me about 3 minutes to complete the 45 reps.

Conditioning

4 Rounds

  • 30s Lunges
  • 30s Rest
  • 30s Shoulder Presses (45#)
  • 30s Rest

Went 17-19-20-21 on the lunges and 19-22-24-25 on the presses. An empty bar sure can burn!

Active Life – Back Max

4 Rounds

  • 15s L Hang (bent knees)
  • 10 Curl-ups (5 count pause)
  • 30s/30s Single Arm Farmer Carry (70#)
  • 10 Alternating Push-up Ts

8 Minutes of Plank

Felt like getting in the work early so I headed out to the garage before lunch.

Warm-up

  • 3:00 Ski Erg – 655m

Strength – Shoulder Press

  • 10×45#
  • 10×65
  • 5×85
  • 5×105
  • 5×115
  • 5×125
  • 5×135
  • 5×145

Shoulder is getting better, but I’ll admit this wasn’t completely comfortable, especially getting that first rep moving. Started to over-extend in the last set and was planning to stop there anyway.

Conditioning

  • 1,000m Ski Erg

Set out trying to hold a 1:45, just like last time when I set a PR with 3:36.9. I was able to hold it for a while, but really started to drift off pace in the third 250. Ended up with 3:33.9 for a 3 second PR.

2017-11-06-1k-ski.jpg

Midline

4 Rounds

  • 2:00 Plank (hands)
  • 1:00 Rest
  • 2:00 Plank (elbows)
  • 1:00 Rest

Made it. I think I was shaking for the entire final 2 minute block. I haven’t done any planks on elbows in ages because I’m usually sweating so much my arms slide all over the place. Don’t have that problem as much in the cool garage.

Fitnessed in less than 45 minutes.

Not More Barbell

The gym programming was doing a whole lot of C&J work today. After pretty much an hour of snatching yesterday I didn’t want to push my luck with so much more barbell work. So I fitnessed in my garage.

Warm-up – 10:00 AMRAP

  • 5/5 DB Shoulder Press (30#)
  • 10 Russian KBS (53#)
  • 10 Sit-ups
  • 10 Step-ups (18”)

Good mix. Get through 5+32.

Strength – Shoulder Press

  • 8×45#
  • 8×75#
  • 8×95#
  • 8×105#

Shoulder was very uncomfortable, so that was enough of that.

Conditioning

  • 20-16-12-8-4 Sandbag Bear Hug Lunge (100#)
  • 50-40-30-20-10 Double Unders

Missed one dub at 39/40! Finished in 5:37.

Done in about 45 minutes today, but it’s been a busy week for work, so that’s good enough.

Double Scap

No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.

Warm-up – 4 Sets

  • 10 DB Snatch (alt)
  • 10 Goblet Squats
  • 5 Scap Pull-ups
  • 5 Scap Push-ups

Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats

Shoulder Press

  • 10×45#
  • 10×75
  • 10×85
  • 10×95
  • 10×105
  • 10×110
  • 10×115

Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.

Conditioning

5 Rounds

  • 10 Ball Slams (30#)
  • 5 Strict Chin-ups
  • 40 Lateral Hops

The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.

After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.

It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.

Mostly Burpees

Played an ugly 18 yesterday and of course walked. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 3 Rounds
    • 200m Run
    • 10 Shoulder Taps
    • 5 Ring Rows
    • 10 Pass Throughs (red band)

Strength

3 Shoulder Press + 4 Push Press

  • 45#
  • 95
  • 115
  • 125
  • 135
  • 145
  • 155
  • 165

Shoulder presses felt heavy today, but was not getting as much rest as I’m used to.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 6 Power Snatch (95#)

Started slow because I knew I wouldn’t be able to maintain a hard burpee pace for 8 minutes. Paid off in the long run and was able to but out my last 10 in under 30 seconds. Finished 6 + 10.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest

I did 20 rocks and 10 lifts each time through.

Worked on my handstand hold after class. When I started falling away from the wall I went with it and walked backwards. I find it easier than kicking up and walking in the normal direction, probably because of the comfort of feeling that falling feeling that way.