Assaulted

Rested yesterday. My forearms were sore to the touch. Went to the 4pm class.

Warm-up

6:00 “Running” Clock

Run. Starting at 1:00 and every minute on the minute do 8 air squats and 5 hand release push-ups.

Conditioning

E10M – 30:00

  • Row 1,000m
  • 40 Sit-ups
  • 30 cal Assault Bike

I was right around a 1:48/500m average for the first round, was done with the sit-ups at 5:00, and finished the round in 7:04. Couldn’t keep up the pace on the rower after that, with just over a 1:50 average I think. Did that round in 7:08. In the third round I asked Brandi to adjust the seat on the bike for me so I didn’t have to waste time messing with it. That made up some time because my row was shot with an average over 1:53 and I manage to put it on the bike to finish in 7:09. Talk about a leg pump. Nothing else can do to your legs what that Assault Bike can. Nasty! My total working time was 21:21.

Midline

3 Sets

  • 1:00 Tuck Hold
  • 30/30s Side Plank
  • 30 Bicycle Crunches

Wasn’t bad and was done in 8:17.

Set the Shoulders

No issues with my back after feeling odd yesterday morning and then the deadlifts. Went to the 4pm class today.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

E4M – 5 Rounds

  • 250m Row
  • 200m Run

My times were 1:37, 1:39, 1:38, 1:35, and 1:36. For the first three rounds I was trying to keep a 1:35-1:40 pace on the rower and then I pushed it, trying to hold 1:35 or better for the final two. Had to gut out the second half of each run.

Midline

3 Rounds

  • 30s/30s Side Plank
  • 30s Handstand Hold
  • 10 Strict Toes to Bar

I was using a higher bar for my first try on those T2B and it was rough going. I switched to my normal bar for the 2nd and 3rd round, which allows me to hit the ground with my toes more so I can set my shoulders and stop from swinging on the descent. I was able to do them in 5-3-2 for those 2 rounds.

Keep Planking

On Sunday night I played pickleball for about 2 hours. It was a lot of fun! Walked 18 holes yesterday. Out in the garage in the afternoon today.

 

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 8/8 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 8 Single Leg Deadlifts (135-155-155#)
  • 40s Bent Knee Hollow Body Hold

Was getting unstable with 155. I guess it’s been a few weeks.

Conditioning

15:00 AMRAP

  • 10/10 Single Arm Push Press (50#)
  • 25 Sit-ups
  • 20 Russian KBS (70#)

Stole from the gym’s workout today but I’m still not doing bar work so I did sit-ups instead of 15 T2B. Got through 5 + 55 with everything unbroken.

Active Life – Back Max

5 Rounds

  • 30s Plank
  • 30s Left Side Plank
  • 30s Right Side Plank

Did them on my hands, which was probably a bad idea with my left wrist bothering me the last few weeks.

Easier Abductions

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between)
  • 10/10 Side Plank + Hip Abduction (3 count pause)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Was able to do all 10 side plank hip abductions per side without splitting to sets of 5s today.

Conditioning

20:00 Airdyne

Just a slow 5.88 miles.

Easier?

Could feel my shoulders and lower body a little yesterday from that OH carry & thruster combo.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

  • 10/10 KB Kossacks (35#)
  • 10 Jumping Lunges

Conditioning

20:00 AMRAP

  • 10 Burpees
  • 10 Power Snatches (75#)
  • 10 HSPU
  • 10 V-ups

Paced right from the start with the burpees knowing this stuff could add up and I wanted to be able to do all of my snatches unbroken. I did 5-5 on every set of HSPU. Finished 6 rounds and 4 burpees.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank

Seemed a little easier on my shoulders this time, but I was glad when it was over. I did 2:00 elbows, 2:00 hands, 2-2, and 1-1 again.

Add Weight to the Kossacks

Friday was a planned rest day because I went out with the crew to Brew Ha-Ha.¬†I should probably start planning Saturday as a rest day because I’ve been getting so busy with projects around the house and shop that I don’t want to stop to workout. So I’ve had 2 days off, though I’d done something 5 days in a row before that, so still only a 2 rest day week.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Sets

  • 8/8 Kossacks (3s pause, 35# KB)
  • 10 Jumping Lunges

Adding weight to the Kossacks was harder than expected, especially with the pauses.

Conditioning

Rowing Kalsu

  • 100 cal Row
  • EMOM – 5 Burpees over the rower

I’ve done this once before but with the wrong method of not having to do burpees during the first minute. My time was 7:52. Today I did it correctly and it took 8:40. I only needed 6 calories at the end so I’m pretty sure I would have beat my time if I’d done it the same way.

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between sides)
  • 5/5/5/5 Side Plank + Hip Abduction (3 count pause at top)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Raising my leg up on the side planks is one of the hardest things I’ve tried in a while. It was supposed to be 10/10 but I had to switch it up after I get into that very first set. Between those and the Kossacks I think my hips may be feel rough tomorrow. This was fatiguing on the shoulders too .

Keep Planking

I’m sore all over. Ankles, legs, abs, chest, biceps, shoulders.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

  • 10 Squat Press Outs (25#)
  • 5/5 Pistol Negatives on a Box

Workout

  • 5/5 Front Rack Box Step Ups (24″)
    • 45#
    • 75
    • 95
    • 115
    • 125
    • 135

The workout says to find a 5 rep max per leg, which could be different. I didn’t feel like going for a true max with something like this. It could be dangerous with no good way to bail, especially in my garage with the car in front of me. For 115+ I rested 30 seconds between legs. Right leg was always first. Not sure if it affected the left much, but left always felt weaker. Not sure I would have made it with 145 unless I compromised my back.

Conditioning

6 Rounds

  • 40 Double Unders
  • 10 Dumbbell Hang Power Clean & Jerks (35# DBs)

Missed too many dubs. Unbroken with the dumbbells. Finished in 8:20.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank (Right)
  • 15s Plank
  • 15s Side Plank (Left)

Are you serious? I didn’t expect to last, but made it unbroken. I did switch between elbows and hands – 2 rounds elbows, 2 rounds hands, 2 rounds elbows, 2 rounds hands, 1 round elbows, 1 round hands. That was a challenge, especially in the last few minutes when my mat was soaked with sweat. My core seemed ok. It was my shoulders burning in the last couple of minutes.