An Hour

Needed the rest day Thursday and didn’t feel like working out yesterday, so I rested again. Needed it though after going 7/8 days. Out in the garage after 1 today.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

  • 5/5 Lateral Box Step Ups (30″)
  • 10 Squat Press Outs (25#)
  • 10 Groiners

Then I also warmed up with 10/10 Front Rack Box Step-ups (45#, 20″).

Workout – 2 Sets each leg

  • MAX Front Rack Box Step-ups (95#, 20″)
  • 2:00 Rest

Went right-left-right-left for 25-20-15-25 reps. Bitched out a bit on the 3rd set planning to go for 20 at the end with my left leg to even out the reps. But I wrote down 20 and convinced myself I needed to fight through for those 25 at the end. Glad I got those, but wish I had just done 25 ever set. The shoulders and lungs give out more than the legs here. Probably should be going heavier for max reps.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit-ups (45#)
  • 8/8 Kneeling Torso Row (50#)
  • 8 Evil Wheels
  • 8 Sumo Stance Good Morning (125#)
  • 30s Front Rack Hold (125#)

Sure didn’t need conditioning since this all still took an hour or more.

I’m Sore-y

Yesterday was a rest day. My shoulders were starting to feel pretty wrecked, my abs randomly cramped all day, and my back was a little tight. Today I can’t straighten my elbows, most of my upper body and core is sore, but my legs and back feel fine.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 10 Sumo Inchworms
  • 10 Sumo Stance Good Mornings (45#)

Workout – 4 Rounds

  • 20 Sumo Deadlifts (135#)
  • 10/10 Sciatic Nerve Flossing

Active Life – Back Max

3 Rounds

  • 5 Cat Camel
  • 10 Thoracic Extension Rotation
  • 10 Bird Dog

I paused two seconds at each position.

3 Rounds

  • 10 Double DB Walking Lunge
  • 10 Strict Toes to Bar Strict Hanging Knee Raises
  • 10 Double DB Front Squat

I used 35-40-50 for both movements. Hanging from the bar hurt and there was no chance in hell I could do T2B, so I did knee raises up to hip height.

This was plenty of work so no conditioning today.

Angie & Active

Upper body is a little sore from Friday.

Conditioning

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Haven’t done this in over 3 years. I was able to butterfly through 52 reps and then switched to a regular kip. Kept sets of 5 through 90. On rep 91 I felt my left hand so I finished with quick singles. Was done with the pull-ups at 8:18. Was able to do all 5s on the push-ups and finished at 14:28. Sit-ups completed at 18:40 and final time was 22:27. A bit over 90 seconds slower than my PR, but my 2nd best time.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit Ups (40#)
  • 8/8 Kneeling Torso Row (44#)
  • 8 Evil Wheels
  • 8 Sumo Stance Good Morning (115#)
  • 30s Front Rack Hold (115#)

Scaled back the weights from what I’ve been using to ease my back in.

A Sumo Kind of Day

My chest is still pretty sore! Out in the garage in the evening. Have I mentioned how nice it is to have the bigger speaker out there? 🙂

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 10 Sumo Inchworms
  • 10 Sumo Good Mornings (45#)

Workout – 4 Rounds

  • 15 Sumo Deadlifts
  • 10/10 Sciatic Nerve Flossing

I went 135-165-185-185#.

Conditioning

3 Rounds

  • 500m Ski Erg
  • 2:00 Rest

Times were 1:44.6, 1:44.6, and 1:46.2. Couldn’t hold on. My legs and low back got fatigued from the deadlifts.

Active Life – Back Max

12:00

  • 10 Alternating Push-up Shoulder Tap (2 breath hold)
  • 10 Alternating Thoracic Extension Rotation (2 breath hold)
  • 20s Table Top Hold

Got through 6 rounds plus the 10 shoulder taps.

Bail

Feeling a little sore from yesterday, mostly in the glutes from the single leg deadlifts and calves again from those ankle things.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 5 Sumo Inchworms
  • 20 Kossacks

I really like the stretch of these Kossacks.

Workout – 3 Sets

  • 15 Sumo Stance Good Mornings (115#)
  • 8 Eccentric Knee Flexion (30# DB)

Fifteen reps is a lot!

Conditioning

Planned to do this workout I saw yesterday on Miranda’s Instagram.

  • 100 Dumbbell Thrusters (35# DBs)
  • EMOM: Ascending burpees
  • “You do not have to do BURPEES on the first minute.”

I hate that shit where you get a free minute, but that is how it’s stated in the workout description, so I was going to follow it. After starting with 25 right off the bat, I wasn’t feeling it, especially when I bitched out and only did 5 in the next minute. So then I did 10 in each of the next 2 minutes to get to 50 at 3:42 and stopped, with only doing the 1-2-3 burpees. Oh well.

Active Life – Back Max

10:00 (3-5 breath holds)

  • Ring Plank
  • 1 Arm Overhead Hold (70#, each arm)
  • 8 Romanian Deadlift (135#)
  • RDL Hold

Hell, I worked up a nice sweat doing these movements!

Focused Effort

Out in the garage after lunch. I’m really enjoying these afternoon workouts.

Active Life – Single Leg Bias

Warmup – 3 Rounds

  • 5 Sumo Inchworms
  • 10/10 Kossacks

Got deeper in the Kossacks each round.

Workout – 3 Sets

  • 12 Sumo Stance Good Morning (115#)
  • 8 Eccentric Knee Flexion (25#)

Conditioning

ski-erg-10x-30s-3min10 Rounds

  • 30s Ski Erg
  • 3:00 Rest

My plan was to do something like the Airdyne workout I’ve done where you go 5 rounds of 30 seconds at 100% with a long rest (I think it’s 5:00), then you take a double rest and do 5 more rounds. I knew the Ski Erg wouldn’t be as taxing just because the AD is mostly quads so I was going to do 4 minute rests. After the first one I knew that would be too much so I went with the 3 minute rest. After 3 or 4 rounds I decided I didn’t need the double rest in the middle either. As you can see from the increasing numbers that was probably even too easy. I haven’t done a lot of this stuff on the Skier so it’s hard to know what I’m capable of. In the middle I really thought that was all I had, but nope, there was more in the tank.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit-ups (45#)
  • 8/8 Kroc Rows (53#)
  • 8 Evil Wheels
  • 30s Barbell Overhead Hold (115#)

I skipped the 8 sumo good mornings since I did a bunch in the earlier section. My focus on this was to clean up my movements. On the sit-ups I realized I was cutting things short at the top, so I took another second to push my head and upper body through at the top and reach back for more of a shoulder stretch. For the rows I took the reps one at a time and concentrated on pulling with the appropriate muscles. When doing evil wheels, usually I roll all the way out and my stomach gets a very short rest on the ground. Today I stopped just short of that so I had to keep tension and pull myself back. Small change but made a huge difference in difficulty. Not much to say about the holds. I tried to keep the weight back and locked in with a tight posterior chain and my chest down.

Light Left

Wow what a difference that heat makes!

Active Life – Single-leg Bias

Warm-up

  • 1:00 Foam Roll each quad
  • 20 Lateral Step Overs

Workout – 6 Sets

  • 8 One Arm KB Front Squat (50#)
  • 10 Groiners
  • 1:00 Rest

Do 3 sets per arm, alternating each set.

Conditioning

5 Rounds

  • 150m Ski Erg
  • 10 DB Push Jerks (40# DBs)

Not sure I’ve ever done jerks with the dumbbells, usually it’s a push press. Took 5:39. I should have put the DBs by the erg, but I left them on the rack and put them back after each set. Would have been under 5 minutes. I didn’t realize until after the workout, but the back head of the left dumbbell was set to 35# so I was 2.5# light on my left arm. Whoops! I don’t know how I didn’t feel that during the reps.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit Up (40#)
  • 8/8 1 Arm Russian KBS (53#)
  • 8 Evil Wheel
  • 8 Sumo Stance Good Morning (95#)
  • 30s Barbell Overhead Hold (95#)

Some of the same movements as yesterday since I got out of order a bit when I didn’t workout as planned on Saturday. I thought about skipping around again, but then it just might make things worse. With a rest day tomorrow it was a good day for the back-to-back work. This back work was less than 20 minutes today and I was resting a bit between rounds. Yesterday I was moving right from movement to movement in order to even break 30 minutes.