Break From Basement Project

Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.

Active Life – Single Leg Bias

3 Sets

  • 50m Farmer Carry (90# each handle)
  • 1:00 Rest

Nice enough to open the garage and walk and up and down the driveway.

Christmas Bow?

Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.

Warm-up

  • 10 Bench Press (45#)
  • 20 Air squats
  • 10 Bench Press (95#)
  • 10 Goblet Squats (25#)
  • 5 Bench Press (135#)
  • 10 Goblet Squats (50#)
  • 5 Bench Press (155#)
  • 10 Goblet Squats (70#)

Conditioning

15:00 AMRAP

  • 100m Ski Erg
  • 5 Bear Hug Sandbag Squats (100#)
  • 5 Bench Press (155#)

Got through 10 rounds plus the ski and squats.

Active Life – Back Max

3 Rounds

  • 30m/30m 1 Arm Overhead Carry (50#)
  • 10 Alternating Push-up Shoulder Tap (3s pause at top)
  • 5 Strict Toes to Bar
  • 15/15 1 Arm Russian KBS (53#)

Back was tightening up whenever I sat down. The strict toes to bar are very difficult!

Knuckles Down

My ass is still sore. Wanted to get in early to snatch but wasn’t moving very fast this morning so got them in after class.

Warm-up

  • Crossover Symmetry Activation
  • OHS Bottom Holds w/ PVC inside rack
  • 3 Sets
    • 4 Wall Walks
    • 300m Row

Those bottom holds were kind of cool. Little idea I had and did while waiting for the kid’s class to finish up.

Conditioning

  • 20 Box Jumps (24″)
  • 30 S2OH (75#)
  • 40 MB Cleans (20#)
  • 30 S2OH (75#)
  • 20 Box Jumps (24″)

All jump and step down on the box for both sets. Went unbroken with push presses in the first set of overheads. Knew the medicine ball cleans would be the nasty part. Did them in 15-10-8-7 and was really burning in the legs by the end. Mixed in a little bit of a jerk action on the second set of overheads and went 20-10 with a short rest on the back. Finished in 6:12.

Carries

  • 3 Sets
    • 150′ Suitcase Carry (70#)
    • 150′ Waiter’s Walk (62#)
  • 2 Sets
    • 150′ Suitcase Carry (62#)
    • 150′ Waiter’s Walk (70#)

It was raining out so we skipped prowler sprints and did these with some little laps in the gym. Switched arms in the middle of each 150 feet.

Weightlifting

Muscle Snatch + OHS

  • 3x20kg
  • 3×30
  • 3×40
  • 3×50

Squat Snatch

  • 3x50kg
  • 3×60
  • 3×65
  • 3×70
  • 3×75

I’ve been noticing Mattie Rogers‘ knuckles a lot lately and then saw Jared Enderton post about the knuckles yesterday too. First learned about it at a Kendrick Farris seminar a couple of years ago but over time I forgot about it. I focused on it with the snatches today and it felt like the bar was snapping right into the slot like butter.

Finished with Crossover Symmetry Iron Scap. Having to use the yellow (one of the purple is broken) makes this a lot harder! Will do ROMWOD at some point today.

Long MAP

Instead of sticking to one movement like the Air Dyne for a long 30-40 minutes, I mixed it up with a Maximum Aerobic Power (MAP) workout. I used to do these more often, but in the 8-10 minute range and maybe a few of them with rest between. Went long today.

40:00

  • 1:00 Ski Erg
  • 1:00 Jump Rope
  • 1:00 Air Dyne
  • 1:00 Box Step Overs (12″)
  • 0:30 Ring Plank
  • 0:30 Single-arm OH Carry (25# DB, aka Waiter’s Walk)

I tried to switch at those times, so total work time was shorter due to transitioning. Nice and easy conversational pace. I wore the Garmin Forerunner 235 I bought last week and while it did a much better job tracking HR than when I rowed 5k, it still seems very wrong in some places.


Old School Sundays

Sundays at Survival Fitness have turned into old school days, back to before we had any good barbells. There were 23 people in class today! I was read to go after only back squats Friday and no workout yesterday.

Midline

8 Rounds – Tabata Mash-up

  • 20s Ring L-sit
  • 10s Rest
  • 20s Hollow Rocks
  • 10s Rest
  • 20s Ab Wheel Rollout (“Evil Wheel”)
  • 10s Rest
  • 20s Plank
  • 10s Rest

I’m not sure why, but even the first round of hollow rocks was killing me. I would only get 4-5 rocks in at a time and eventually had to switch to doing them with my hands at my sides so that I wasn’t resting most of the 20 seconds. Everyone was complaining about the ab wheels, but I could have done those all day long.

6 Rounds

  • 250m Run
  • 120m Waiter’s Walk (35# DB OH)
  • 30 1-Arm DB Snatch (alternating, 35# DB)

There was no way in hell I was going to attempt this with the 45# DB. Single-arm snatches may have been what caused my shoulder impingement to begin with. The 35# DB allowed me to go unbroken each round. I switched arms each quarter of the way on the waiter’s walk so that I didn’t fatigue the shoulders too much. Finished in 23:37.

Did some shoulder stretching and a squat hold after class. When I got home I made sure to get in the Crossover Symmetry Recovery after that one. Stepped up to my normal light band for the 90/90 which is the one move that I had to go lighter on because of pain, so things continue to move in the right direction.

Waiter’s Walk

Feeling good this morning even though I only got about 6-6.5 hours of sleep last night. Went to the 9am class.

Strength

5 Sets

  • 3 Deadlifts
  • 2m Rest

Warmed up with 10 at 135# and 5 at 185#. For my working sets I used 225#, 255#, 285#, 310#, and 330#. The last set actually went up really easy. Matt was yelling at me to be explosive, which really helped, because I often get too slow in my deadlift. The lifts really felt great and my back didn’t act up at all.

Accessory

3 Sets

  • Kroc Rows
  • 2m Rest

For the first two sets we did 12 reps on each arm and then went to failure on the last set. I used 62#, 71#, and 80# KBs for the sets. On the failure set I got 14 with my right arm and 15 with the left.

WOD

450m Sandbag Waiter’s Walk

Instructions: Get the sandbag overhead so it’s only supported by the arms. Do not rest it on your head or shoulders. We used two hands because the sandbags are pretty heavy and awkward. Every 10 steps, drop the bag down from overhead and perform a sandbag burpee.

I loved this one because I need to build up my shoulder stability strength for things like the OHS and having long strides is a big advantage. I crushed it, finishing in 6:44.

Midline

25 Turkish Get-ups (for quality)

I grabbed the 44# KB, but after one rep I could tell my shoulders weren’t going to be able to handle it. They were absolutely wrecked from doing OHS last night and the waiter’s walk in the WOD. I dropped down to a 40# KB, which was still challenging.

Finisher

I stayed after class since Matt was doing a 1-on-1 with a client. Loaded up the prowler and did some pulling. First I did about 50m with 135# and then I did a 150m loop in the parking lot with 180# loaded on. I had to take 3 breaks while doing that loop. You wouldn’t think it would do much for conditioning, but I was breathing pretty heavy when I got done.