Was Wrecked

Throughout the day yesterday my legs were extremely tired and overall I felt wrecked. I haven’t been pushing myself like that. Is that what it takes for a big guy to be good at bar-facing burpees?

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski Erg
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 12/12 Single Leg Deadlifts (45#)
  • 12/12 Single Leg Deadlifts (95#)

Workout – 6 Sets (3 each leg)

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

Used 115-135-155# and it became a struggle.

Conditioning

  • 4 Rounds
    • 20s Ski Erg cals
    • 10s Rest
  • 30s Rest
  • 4 Rounds
    • 20s Push-ups
    • 10s Rest

Quick and easy today after the intensity yesterday. Got 28 cals on the Ski Erg and went 19-11-10-9 for 49 push-ups.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 6/6 Glute Bridges (3 second hold)
    • 12 Curl-ups

Made it through 5 rounds.

It’s Not Thursday

When I woke up this morning I thought it was Thursday for about a half hour. I did a double-take when I saw the day of the week on my computer.

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
  • 10/10 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts (115-135-155#)
  • 40s Bent Knee Hollow Body Hold

Conditioning

10:00 AMRAP

  • 10 V-ups
  • 10 Single Arm Dumbbell Hang C&J (5/5, 50#)
  • 10 Push-ups

The push-ups were the hardest part, coming right after the DB presses. Did 6+28.

Active Life – Back Max

10:00

  • 5/5 Split Squat Rock Back (3s pause)
  • 5 Evil Wheels
  • 10 Dead Bugs
  • 10 Groiners
  • 10 Cat Camel + Rock Back

Did 2 times through.

2:00/2:00 Foam Roll (quads)

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.

Allergies

Felt like shit again yesterday and ended up taking the day off work after a couple of hours. Was planning on crushing 18.5, but will wait until Monday. Thursday night I felt my back during the night whenever I rolled over. Must have tweaked it a little doing those step-ups.

The last couple of days has felt like allergies and they are still acting up today. At least I can function though. My back has felt fine after that weird night, but don’t want to lift anything heavy to risk a tweak before doing 18.5. Some easy cardio sounded good for today.

3 Rounds

  • 5:00 Ski Erg cals
  • 1:00 Rest
  • 5:00 Airdyne cals
  • 1:00 Rest

I did 66-71-79 on the Ski Erg and 111-124-142 on the Airdyne.

No Lungs

Had the day off work, but it turned out to mostly be a lazy day. Thursday has been a rest day during the Open, but I might not get in a workout until Monday, so pushing a long streak this week.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski Erg (subbed for row)
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing

Warmed up the deadlifts with 8/8 at 45# and 95#.

Workout – 6 Sets (3 each leg)

  • 8 Single Leg Deadlifts (125-145-165#)
  • 30s Bent Knee Hollow Body Hold

Conditioning

Power Elizabeth
21-15-9

  • Power Clean (135#)
  • Ring Dip

I’ve wanted to give this a try for the last couple years but kept finding reasons to do something else. I’ve only ever attempted it once with a 7:09, back in 2013. I started out 6-5-5 and then died. Ring dips turned into triples and doubles really early. Took me 7:24. Need to do more met-cons.

Active Life – Back Max

4 Rounds

  • 20 Plank Push-ups
  • 10 Supinated Pendlay Rows (75#)
  • 30s/30s Pallof Press Hold
  • 10 Leg Lifts (asked from 5-10 Strict Toes to Bar)

Went to try a T2B and my right shoulder wasn’t having it. The strict ones really bug my shoulder.

Ready for some rest days!

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.

Enough For a Monday

Not really feeling anything from yesterday. Maybe my shoulders a little.

Active Life – Single Leg Bias

Warm-up

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

Workout – 3 Rounds

  • 10/10 DB Kossacks (3 second pause, 35#)
  • 10 Jumping Lunges

Conditioning

3 Rounds

  • 20 Ski Erg cals
  • 20 Sumo KB Deadlifts (70#)

My goal was to keep > 1,000 cal/hr and I’d say I averaged above that for sure. Finished in 5:39.

Opted out of the core/shoulder work for another day.