2018 Regional Event #4

Believe it or not my quads were still tight yesterday. Went to the gym at noon today.

Active Life – Shoulder Abduction 1

2 Sets (per arm)

  • 50m Single Arm OH Carry (50# DB)

Accessory

  • 10 Sumo Deadlifts (45#)
  • 10 Sumo Deadlifts (95#)
  • 10 Sumo Deadlifts (135#)
  • 3 Sets
    • 15 Sumo Deadlifts (165#)
    • 45s Bent Hollow Body Hold

Had planned on four sets, but my back was feeling tight and I knew there were all of the snatches and burpees coming up, so cut back to three sets.

Conditioning

2018 Regional Event 4 (Using the women’s weights!)

  • 2 Rounds
    • 10 Snatches (125#)
    • 12 Bar-facing Burpees
  • 2 Rounds
    • 10 Snatches (75#)
    • 12 Bar-facing Burpees

Warmed up my snatch with 5×45, 5×75, and 3×105. All singles with 125# and 6-4 on both sets with 75. I wanted to go unbroken on the lighter weight so bad but just didn’t have it. I tripped over the bar on the very first burpee, but felt good after that. Was actually able to speed through the last set of 12. I finished the first 2 rounds at about 4:40 and it took close to 30 seconds to pull the 25# off each side. Finished in 8:35 and was feeling pretty good about my effort until I checked the Women’s Regional leaderboard, where I would rank #256. Those athletes are fit!

Midline

4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Haven’t done this in a really long time and it showed. The goal is unbroken, which I’ve never been able to accomplish and today was no exception. I got the first two rounds unbroken and then took several breaks. Finished up in exactly 5:00.

Triple Thirty

Golfed yesterday and out in the garage around lunch.

Active Life – Hips

Warm-up

  • 5:00 Ski Erg (1,006m)
  • 15/15 Lateral Leg Swings
  • 20 Alternating Groiners
  • 1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts

  • 10×45#
  • 10×135
  • 10×185
  • 10×225
  • 2x10x245

All neutral grip. Then 30 sumo deadlifts which I put in the metcon.

Conditioning

  • 30 Sumo Deadlifts (225#)
  • 30 cal Ski Erg
  • 30 Sandbag Squats (100#)

The Active Life program said to try doing the deadlifts unbroken, so I did. Took about a minute. I kept my pace at 800-830 cal/hr on the erg. Squats were done in two sets of 15 to finish in 5:35.

Active Life – Back Max

4 Rounds

  • 12 Curl-ups (3 count hold)
  • 12 Lemon Squeezes
  • 15/15 Single Arm KBS (35#)

Took me 9:18, though it wasn’t for time.

Hot Hot

I came down with a killer headache last night from being out in the sun. Feeling good today though. Out in the garage in the afternoon.

Active Life – Hips

Warm-up

  • 5 Pallof Series (each position)

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel + Rock Backs
  • 5 Inchworms

Then I warmed up with 10 Sumo Deadlift at 45-95-145#.

Workout – 3 Sets

  • 20 Sumo Deadlift (165-185-205#)
  • 30s/30s Sciatic Nerve Flossing

Conditioning

Real easy 10:00 Airdyne for 3.05 miles.

Memorial Weekend

Walked 18 holes yesterday. My hamstrings and hips are a little tight, probably from all of the lunges. Out in the garage in the early afternoon.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.46 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 8×45#
    • 8×135
    • 8×185
    • 8×225
    • 2x8x255
  • Rest
  • 60 Sumo Deadlifts (225#)

All RDLs were done with a neutral grip. For the Sumos I wanted to do 10×6 and was able to. Alternated my mix grip each set. Finished in 4:44. Wasn’t sure how my back would do coming back to these after the trip and slacking most of the week after.

Active Life – Back Max

3 Rounds

  • 60s Front Rack Hold (165#)
  • 50m/50m Single Arm Farmer Carry (70#)

That hold was no cake walk in round one. I focused on controlling my breathing to get me through. Finished in 7:24.

Don’t need anything more than those pieces for the day since I turned strength into some conditioning. Looking forward to the three-day weekend.

Sumo Conditioning

My quads are already sore from yesterday. Out in the garage before lunch.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.53 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts

  • 6×45#
  • 6×95
  • 6×135
  • 6×185
  • 6×215
  • 6×245
  • 2x6x265

The workout portion also included the Sumos I combined with the conditioning below.

Conditioning

10:00 AMRAP

  • Buy-in: 30 Sumo Deadlifts (245#)
  • MAX Airdyne (AD2) cals

I figured throwing the Sumos in here would keep me moving. I did 15-8-7 for the deadlifts and finished in about 1:30. Got 229 calories.

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.

Double Max

The front of my right ankle feels really weird. No trip to the gym today with 0.5″ of ice out there. I hit a garage session in the afternoon.

Active Life – Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel Rock Backs
  • 5 Inchworms

Workout

  • 10 Sumo Deadlift (45#)
  • 10 Sumo Deadlift (95#)
  • 10 Sumo Deadlift (135#)
  • 3 Sets
    • 16 Sumo Deadlift
    • 30s/30s Sciatic Nerve Flossing

I used 165-185-205#. After the 2nd working set I noticed it was supposed to be 18 reps. Whoops! So I bumped up 20 more pounds which I hadn’t planned on.

I haven’t been wearing a lifting belt at all lately. My thinking is that I shouldn’t rely on it as a crutch and hopefully I’ll build everything in my back a lot better to protect itself.

Active Life – Back Max

Yep, a double Back Max day because the first one looked like a good way to warm up. Between Back Max and the Hips program there has been no escaping deadlifting pretty much every day, so it’s been hard to pair up the two programs. Less than 20 workouts in each program left though.

5 Rounds

  • 30s Supinated Deadlift Hold (205#)
  • 30s/30s Single Arm Overhead Hold (53#)
  • 10 Push-ups
  • 10 Push-up Shoulder Taps (3s hold)
  • 5/5 Single Arm Ring Rows

I kept moving to give it double duty as conditioning. Took me 20:30 to finish. The deadlift hold almost fell out of my fingers in the last two rounds. I did a push-up before each shoulder tap. Made the ring rows harder each round by moving forward a bit. Those are a neat movement.