Return of the Squat

Walked 18 holes again yesterday. My inner thighs are a little sore from the sumo deadlift high pulls I guess. Went to the 4pm class.

Active Life – Bulletproof Shoulders 1

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-up

Was supposed to be 3. Whoops.

Single Arm Shoulder Press

  • 2 Sets 6/6 x 30# DB
  • 10/10 x 40# DB
  • 10/10 x 44# KB

Maybe should have tried for the 50# DB, but class was about to start.

Warm-up

  • 1:00 Assault Bike
  • 15 Good Mornings (PVC)
  • 1:00 Assault Bike
  • 30 Air Squats
  • 1:00 Assault Bike
  • 5/5 World’s Greatest Stretch

Strength

Tempo Front Squats (5 second descent)

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×165

I had always been missing squat days since the gym switched ownership. Hell of a day to get back to it after not squatting in almost a year and a half. My core and obviously my legs are not used to the loading and so much time under tension. Gotta start somewhere though.

Conditioning

3 Rounds

  • 10 Deadlifts (245#)
  • 50 Double Unders

Warmed up with 5×135, 5×185, and 5×225. I was thinking 245 when I saw this workout with the Rx being 275# and that last warm-up set reinforced my decision. Wasn’t going to push it with a golf trip this weekend. It’s been over a year now since the last big back tweak, so will keep progressing slowly. The weight felt good during the workout. I did 2×5 every round with a short drop to relieve tension and switch my grip. Missed two dubs in the first round and then got the other two unbroken. Finished in 3:28 for a nice burner.

Gymnastics

  • 3×10 Bar Taps
  • Dead Hang Stretch

Seemed to be able to get a little deeper into extension in the kip swings.

Not Even Close

Golfed the last two days and realized one of the reasons I don’t get worked up about missing a workout two days in a row (or 3 of the last 4, like I just did) is that especially when I golf I’m walking over 6 miles on the course. Just as I believe in a healthy work/life balance, I think it’s important to find a balance with your exercise.

Went to the 4:30 class.

Warm-up – 4 Sets

  • 10/10 Single Arm KBS
  • 10/10 Single Arm Shoulder Press

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 3x5x165

Conditioning

Nancy – 5 Rounds

  • 400m Run
  • 15 OHS (95#)

Ran the straight out and back route today. After the first set I didn’t think I’d be able to get every set of OHS unbroken, but I did. Finished in 16:24, which is not even close to the 13:35 I somehow did two years ago.

Side to Side

My triceps have been a little sore from Murph. Out in the garage late in the afternoon.

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

Warmed up with 8/8 single leg deadlifts using 45-95-125 pounds.

Workout – 4 Sets (2x each leg)

  • 12 Single Leg Deadlifts
  • 45s Bent Knee Hollow Body Hold

I used 145# for the first set on each leg and then 165#, which was about a max for that many reps.

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)

Did them in the driveway instead of the garage so I could go 10 meters straight. Instead of 10 full minutes I stopped at 12 rounds (6 each side), which was 9:10 on the clock.

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.