Running out of Clock

Out in the garage a bit before 4pm.

Active Life – Bulletproof Shoulders 12

3 Rounds

  • 10/10 Single Arm KBS (35#)
  • 10/10 Suitcase Deadlifts (53#)

2 Rounds

  • 100m/100m Single Arm Farmer Carry (70#)
  • Nerve Flossing: x 10 palms down and palms up
  • 30s Rest

Supposed to be 70 meters with 88 pounds, but I didn’t want to use the handle with plates and 70 pounds is the heaviest KB I have so I walked 100 meters.

Strength

  • 6 Weighted Pull-ups (20#)
  • 5 Power Snatches (45#)
  • 6 Weighted Pull-ups (20#)
  • 5 Power Snatches (75#)
  • 6 Weighted Pull-ups (20#)
  • 5 Power Snatches (95#)
  • 6 Weighted Pull-ups (20#)
  • 5 Power Snatches (115#)
  • 6 Weighted Pull-ups (20#)

Figured I might as well warm up my snatches in between the sets of pull-ups.

Conditioning

E2M – 5 Sets

  • 5 Touch-n-go Power Snatches (135#)
  • 20 Hand Release Push-ups

Made it through! First round of snatches was done with 1:44 left and push-ups done with 1:03 left. I think I kept the same pace for the second round of snatches, but then every round got slower. Push-ups got slower every single round. My final round of snatches was done with 1:35 left and after the push-ups there was only 12 seconds to spare. I don’t think I would have made it through a 6th round in two minutes.

On My Feet

Spent a lot of the day on my feet walking at a big community garage sale, walking 9 holes of golf, and mowing the lawn. The iOS Health app said I went 7.2 miles so I figured I could skip my run this week. I did get out in the garage before 7pm though.

Active Life – Bulletproof Shoulders 9

15:00 AMRAP

  • 200m Ski Erg (medium pace with damper on 3)
  • 20s Supinated Grip Bar Hang
  • 10/10 Single Arm Suitcase Deadlift (53#)
  • 10 Push-up Shoulder Taps

Got through 6 rounds plus 180 meters.

Build it Back

Out in the garage after 9:30am.

Active Life – Bulletproof Shoulders 7

3 Rounds

  • 10/10 Single Arm RKB Swing (35#)
  • 10/10 Single Arm Suitcase Deadlift (53#)

4 Rounds

  • 50m Farmer Carry (2×90#)
  • 10/10 Shoulder Nerve Flossing (10 palms down and palms up)
  • 45s Rest

Holy shit! Those carries got rough to hold on to. I finally figured out a good way to strap in the weights without them banging up my legs.

IMG_1582.jpg

Strength

Back Squat

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5x5x185

I don’t have my new rack installed yet and there is a big tool on one of my jerk blocks, so I took every set from the ground. The squats felt heavy, but have to build back up from somewhere.

Conditioning

Ran 2.02 miles in 20:36.

Shoulder Shit Show

Legs feel good after squatting yesterday. Went to the 4pm again, but did the Active Life stuff in my garage before heading to the gym.

Active Life – Bulletproof Shoulders 2

2 Rounds

  • 10/10 Single Arm RKB Swing (35#)
  • 10/10 Single Arm Suitcase Deadlift (35#)

Single Arm High Pull

  • 2×6/6 (25#)
  • 10/10 (30#)
  • 10/10 (35#)

Warm-up

  • 200m Run
  • 10 Push Ups
  • 200m Run
  • 15 Shoulder Rolls
  • 200m Run
  • 20 Hollow Rocks

Strength

Push Press

  • 10×45#
  • 6×95
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×205

Far from the 5×225 (plus cleaning it) I did in January 2017. Maybe could have done 5-10 pounds more today.

Conditioning

21-18-15-12-9

  • Push Press (95#)
  • T2B
  • Burpees

I went 12-9, 10-8, 8-7, 7-5, and 9 on the push presses, knowing that going unbroken from the start would be a bad idea. Of course that weight is going to feel light after the strength reps, but this workout is a lot of shoulders. For the toes to bars I did 6-5-5-5, 5-5-4-4, 5-5-5, and then singles for the 12 and 9. The good news is my shoulder felt pretty good. Actually surprised I was able to get through 11 good sets before dropping to singles, so taking 4 months off the movement didn’t set me back too much. Tried to keep a pretty good pace on the burpees. Finished in 16:18.

Heading out of town in the morning for a golf weekend!

Light Wall Balls

Got a bit of a headache again a few hours after the workout on Friday night. Could have been from hitting the redline again or maybe from doing HSPU. Decided to take a rest day yesterday since I’ll go to the gym tomorrow instead of golfing. Plus it was hot and I just wanted to kick back, relax, and watch the CrossFit Games after being out-of-town to play in a golf scramble.

11-12-13…20

  • Wall Balls (14#, 10′)
  • Sit-ups

The goal was to go unbroken and it wasn’t that hard to do. Nice to go light for a change. Finished in 11:08.

Tabata Work

  • 4 Rounds Push-ups
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Hollow Rocks
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Push-ups

Bit of a false start when I set my phone app to reverse tabata. Had done 13 push-ups in those 10 seconds, which obviously affected things the rest of the way after resetting and starting over. I was able to do 17-17-12-11 on the push-ups, 36-30-35-36 dubs, 23-22-22-19 hollow rocks, 36-35-29-35 dubs, and 15-15-13-10 push-ups. Looks like missing a double under costs about 5-6 reps. This was harder than the wall balls.

Accessory

Wanted to get in the 4th shoulder abduction workout which was 3×10 single arm presses. Went with something a little more challenging and added the back work.

3 Sets

  • 10/10 Bottoms Up KB Press (26#)
  • 10/10 Suitcase Deadlift (28kg)

Gymnastics

  • 3×10 Kig Swings / Bar Taps
  • 3×5 T2B

First T2B I’ve done in months. Meh.

Surviving the Heat

Spent most of yesterday in the cool basement working on some projects and then went up and sat in bed early where I have an AC unit and could work on designing part of one of the projects.

Went to open gym at noon.

Active Life – Shoulder Flexion

  • 3 Sets of 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

I also did 10 thrusters with 45# and some bottom squat hold.

Conditioning

  • 20 Bar-facing Burpees
  • 40 Thrusters (75#)
  • 20 Bar-facing Burpees

Trying 25-15 would have been a bad idea, so I was thinking about 15-15-10, but when I got through my first 5 I settled on 4×10. I needed to have something left for the final 20 burpees. Finished in 5:47. I put a wrist wrap on my problem wrist and it helped out a lot, so I guess I’ll continue that and hope whatever is going on in there heals.

Accessory

5 Sets

  • 5 Evil Wheels
  • 8/8 Suitcase Deadlifts (40kg KB)
  • 1:00 Bent Hollow Hold
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

Going to keep working in some stuff from the back rehab so I don’t lose all of the progress I’ve made.

Two More

I’m all over the place with reordering these last few workouts of each program. Only two days left after this!

Active Life – Hips

Warm-up

  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts (45#)
  • 10/10 Single Leg Deadlifts (95#)

Workout – 6 Sets (3 each leg)

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

Went with 125-145-165#.

Active Life – Back Max

12:00

  • 10/10 Single Arm Kneeling Press (25#)
  • 10/10 Half Kneeling Halos (25#)
  • 10/10 Single Arm Suitcase Deadlift (70#)
  • 10/10 Single Arm Push Press (50#)

Got through 3 rounds plus the halos.