More Lunges

I spoke too soon yesterday. My legs started getting sore later on. Wonder if most of that is from the front squats though. Out in the garage today around noon.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Squat Press Outs (25#, 3s pause)
  • 5 Jump Squats (singles)

Workout – 4 Sets (2x each side)

  • 10 Single Arm Front Squat (53#, 3s pause)
  • Max Distance Single Arm Farmer Carry (53#)

It sucks turning around every 5 meters in my garage. Went 170 meters with each hand the first time and 120 meters the second time.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 2 Sets – 5/5 Split Squat Rock Backs
  • 10:00
    • Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
    • Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

I did 5 lunges out and 5 back, so got in 5 presses each round. Finished 12 rounds.

Ankle Test

Had some things (aka taxes) to take care of yesterday so made it a rest day. Out in the garage before a late lunch.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.5 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 10×45#
    • 10×95
    • 10×135
    • 10×175
    • 10×205
    • 3x10x225
  • 50 Sumo Deadlifts (225#)
    • 10 sets of 5
    • ~ 5 count rest

Rest was basically taking 2 steps over to my blocks to move the counting chip. Finished in 3:30.

Active Life – Back Max

4 Rounds

  • 50s Front Rack Hold (165#)
  • 50m/50m Single Arm Farmer Carry (53#)
  • 25 Push-ups
  • 50 Lateral Hops (over line)

I added in the last two movements so I could turn it into a conditioning piece. Wanted to test my ankle a bit and was fine doing the hops. Just feels weird though, so I hope nothing is going on in there, but I’m worried that it’s not going away. I did 15-10 on every round of push-ups. Finished in 15:33.

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

Do Over

Garage session before dinner.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Single Jump Squats

Workout – 4 Sets (2x each arm)

  • 12 Single Arm Waiters Squat (3s pause, 53#)
  • 100m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

  • 2:00 AMRAP – DU
  • 1:00 Rest
  • 2:00 AMRAP – Dumbbell Snatch (35#, alternating)
  • 1:00 Rest
  • 2:00 AMRAP – DU

Wasn’t planning on the 2nd round of double unders, but I was not happy with missing so much in the first 2 minutes; I could barely get through 20 reps at a time. Did 147 and 158 double unders, so was nice to get a higher number when I was fatigued. Went unbroken for the snatches with 49 reps. You don’t always have to go heavy.

Active Life – Back Max

3 Sets

  • 16 Front Squat
  • 30s/30s Banded Posterior Hip Distraction

I used 115-125-135#.

Wind Up

My back is a little tight from yesterday. Out in the garage in the evening.

Active Life – Hips

Workout – 15:00

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (20# DBs)
  • 10 Alternating Kossacks
  • 50m/50m One Arm Waiters Carry (35#)

The instructions said to keep breathing to under 5 breaths in 20 seconds. Not sure how you measure that, so I just went nice and easy. Kept moving but didn’t get my heart rate up. Got through 3 rounds plus the shuffles, lunges, and Kossacks.

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10:00 AMRAP

  • 150m Ski Erg
  • 50 DU

Missed several times in the first round of double unders and was thinking I was in for a long one. Never missed more than once in a set after that, but only got through 1 set unbroken. Finished 6+158. Maybe should have moved the car out of the garage so I didn’t have to walk around it.

Active Life – Back Max

4 Rounds

  • 40s Front Rack Hold (185#)
  • 40m/40m Single Arm Farmer Carry (53#)

Could have went with the 70# KB. Finished in 8:48.

BFBs

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats (singles)

Workout – 6 Sets (3 each arm)

  • 10 Single Arm KB Squat (53#)
  • 80m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

5 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest

Next year I will not suck so bad at these during the Open. Might as well start improving now. I quickly figured out that if I jumped my feet up between my hands, instead of keeping them wide, I would get closer to the bar and go straight into the jump over the bar. It wasn’t a short jump, but I wasn’t wasting time with a bunch of steps. I was able to get 16 reps every round. I could have gotten 17 in the 3rd set and I had some seconds to spare in the other rounds, but not enough to complete a full rep. Really happy with the effort on one of my least favorite movements.

Active Life – Back Max

12:00 For Quality

  • 8/8 Bottoms up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#, around and back)
  • 8/8 Suitcase Deadlift (71#)
  • 8/8 DB Push Press (50#)

Something like this turns into a good little conditioning piece as well. Did 3 rounds. My left arm almost gave out in the last round.

Midline

  • 50 Sit-ups
  • 100 Flutter Kicks
  • 50 Leg Raises
  • 100 Bicycles

Got nasty after going unbroken on the first 2 moves. Finished in 5:35.

Slow Ski

Abs and a little sore from the evil wheels.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats (singles)

Workout – 3 Sets each arm

  • 8 One Arm Waiters Squat (53#, 3 count pause)
  • 60m One Arm Farmer Carry (70#)

Conditioning

3 Rounds

  • 500m Ski Erg
    • 1:49.7
    • 1:49.5
    • 1:48.3
  • 2:00 Rest

That pace felt a lot harder than it should have.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 12 Glute Bridges (3s hold)
    • 12 Curl-ups

Got through 5 rounds plus 5 more bridges.