20/20

Little sore from not doing much for a week. Out in the garage at night after work.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 4 Sets (2x each leg)

  • 10 Lateral Box Step-ups (33″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 3x5x115#

My left wrist is still not getting any better.

Conditioning

  • 20 Box Jumps (24″)
  • 20 C&J (95#)

I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.

Active Life – Back Max

12:00

2 rounds plus through the dead bugs.

Raked

I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.

Active Life – Hips

Workout – 4 Rounds

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (25# DBs)
  • 10 Alternating Kossacks

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10 -> 1

  • Burpee Box Jumps (24″)
  • Back Squats (95#)

Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.

Active Life – Back Max

12:00

  • 10 Alternating Prone Thoracic Extension Rotation
  • 5/5 Split Squat Rock Back (3s pause)
  • 10 Alternating Dead Bug
  • 5 Evil Wheels
  • 10 Bottom of Burpee

Work for quality. Got through twice plus through the evil wheels in a 3rd round.

Backdate

I noticed I had an unpublished draft for my January 26th workout and then I accidentally published it for yesterday instead of backdating it. Fixed the date now.

Active Life – Single Leg Bias

  • 8 Tabata Side Shuffles (5m)
  • 3:00 Bottom Squat Hold
  • 10s L Hang
  • 10/10 Leg Abducted Rocking
  • 10/10 Lateral Leg Swings

Made it 52 lengths for the shuffles.

Conditioning

15:00 Airdyne

Just something low impact for today after going pretty heavy with the power cleans yesterday. Went 4.8 miles.

Active Life – Back Max

3 Rounds

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

3 Rounds

  • 10 Alternating Double DB Walking Lunge (50# DBs)
  • 10 Strict T2B
  • 10 Double DB Front Squat (50# DBs)

Wasn’t getting my feel all the way up to the bar.

Other Struggle

Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.

Warm-up

12:00

  • 250m Row cals
  • 6 Strict Pull-ups
  • 3 Push Presses (45#)
  • 2 Push Jerks (45#)
  • 1 Split Jerk (45#)

Got through 4 rounds.

Weightlifting

Push Jerk + Split Jerk

  • 95#
  • 135
  • 165
  • 185
  • 10:00 EMOM
    • 5 rounds @ 205#
    • 5 rounds @ 225#

Conditioning

3 Rounds

  • 12 HSPU
  • 21 Pull-ups
  • 21 Row cals

Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.

Active Life – Back Max

12:00

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

Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.

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┬áStrict 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.

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? ­čÖé

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.