Hold That Max

Didn’t need the rest day yesterday but I got busy coding some of my home automation stuff and didn’t really feel like sweating.

Active Life – Hips


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

Workout – 6 Sets (3/leg)

  • 12 Lateral Box Step-ups (30″)
  • 5/5 Eccentric Ankle Dorsiflexion


12:00 AMRAP

  • 4 Shuttle Run (10 yards)
  • 12 Wall Balls (20#, 10′)
  • 48 Double Unders

Could we see shuttle runs in the Open? They were introduced in the judges course several years ago. I missed too many dubs and have plenty of marks to prove it. Finished 6+16.

Active Life – Back Max

4 Sets

  • 30s Overhead Barbell Hold (goal is 100% 1RM Shoulder Press)
  • 40m Double KB Front Rack Carry (53#)

I did the first set with 165# and 3 sets with 185. My wrists really felt that hold and the combination with the front rack carry was challenging. Took about 8 minutes.

Sprint Until Death

Active Life – Single Leg Bias

Warm-up – 2 Sets

  • 5/5 Lateral Box Step-ups (30″)
  • 10 Squat Press Outs (25#)
  • 10 Groiners

Workout – 3 Sets each leg

  • 10 Front Rack Box Step-ups (95#)
  • 1:00 Rest between legs

Still a challenge. Maybe I’ll add some weight next time.


Death by

  • 10 yard Shuttle Sprint

Walked through 12 I think, though I did have to start walking faster. Made it through 19 and 16/20.

Active Life – Back Max

3 Rounds

  • 30m/30m 1 Arm Overhead Carry (62#)
  • 10 Alternating Push-up Shoulder Tap (3 count hold at top of each rep)
  • 5 Strict Toes to Bar
  • 15/15 1 Arm RKB Swing (53#)

The T2B were easier this time, but still can’t control much of the descent.


Rough night. Couldn’t get comfortable being so tired. In at 10am today and the other guys said the same thing. Good thing today was on the easier side.


5 Sets – Strict “Cindy”

  • 5 Strict Chin-ups
  • 10 Push-ups
  • 15 Air Squats

I did chins because I could use the extra bicep work.


16:00 EMOM (alt)

  • 12 cal Row
  • 9×24′ Shuttle Run

Supposed to be 20 minutes of row and Assault Bike, but we had to cut short so class could user the rowers and we obviously don’t have a bunch of bikes. Was a nice aerobic piece.


  • 5-10-15-20 Deadlift (225#)
  • 3-7-11-15 HSPU
  • 5-10-15-20 Step-down Box Jumps (24”)

Written as 5-10-15-20 for all of the movements, but I’m still building up my handstand push-up endurance so scaled back. Tried some different placement with the plates and AbMat too, going wider and further from the wall. Felt a lot better. I also tried to work on a better kip.

I went 5, 10, 10-5 (or maybe I did all 15?), 12-8 on deadlifts and 3, 4-3, 3-3-3-2, and 5×3 on the HSPU. Probably took too long of rests between handstand push-ups sets. Finished in 10:38.

Rest day tomorrow! Will be nice to be on track with the schedule this week.