Nearly a Perfect Tabata

Walked 18 holes yesterday when the course was extremely wet from five or more inches of rain in 3 days. My feet were soaked after a few holes and the sloppy conditions definitely made my legs tired the rest of the day. Walked 18 again today and the course had dried up a lot. I shot my best round of the year with a 77!

Out in the garage at 7pm for some quick work.

Active Life – Bulletproof Shoulders 6

3 Rounds

  • 5/5 Thoracic Rotation
  • 5 Yoga Push Up

4 Sets

  • 6/6 Single Arm Shoulder Press (50# DB)
  • 1:00 Rest

Conditioning

8 Rounds

  • 20s Double Unders
  • 10s Rest

My only miss was at 260 and I finished with 280. Short of my 286 PR that had two misses. I feel like I’ve slowed my cycle speed, which has given me better consistency lately in workouts.

Thought I Was Faster

Out in the garage around 12:30.

Active Life – Bulletproof Shoulders 5

  • 2 Rounds
    • 5 Yoga Push-up
    • 10 Cuban Press with PVC
  • 1:00 Barbell Overhead Hold (95#)

Those Cuban presses really get the shoulder into a bunch of different positions.

6 Rounds

  • 20s Overhead Hold (155#)
  • 35s Rest

**In less than 5 minutes accumulate 2 minutes overhead with 100% of your 1 rep max strict press.

Going with 155# was plenty and I have no idea where my shoulder press is at this point anyway.

Conditioning

  • 3.6 Mile Run

I really thought I was running faster, so was disappointed when I pulled out my phone to stop RunKeeper and saw the average pace. Took me 37:32 for the run. Looking at the splits, my first mile was ok or up until about 0.65 miles when my current pace (not average) starting getting over a 10:00/mile. I need to fix my Garmin watch so I can watch my pace better and maybe set some alerts to keep me going. My breathing felt good on this run and I was able to get the 3-step thing going the entire time.

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Return of the Squat

Walked 18 holes again yesterday. My inner thighs are a little sore from the sumo deadlift high pulls I guess. Went to the 4pm class.

Active Life – Bulletproof Shoulders 1

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-up

Was supposed to be 3. Whoops.

Single Arm Shoulder Press

  • 2 Sets 6/6 x 30# DB
  • 10/10 x 40# DB
  • 10/10 x 44# KB

Maybe should have tried for the 50# DB, but class was about to start.

Warm-up

  • 1:00 Assault Bike
  • 15 Good Mornings (PVC)
  • 1:00 Assault Bike
  • 30 Air Squats
  • 1:00 Assault Bike
  • 5/5 World’s Greatest Stretch

Strength

Tempo Front Squats (5 second descent)

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×165

I had always been missing squat days since the gym switched ownership. Hell of a day to get back to it after not squatting in almost a year and a half. My core and obviously my legs are not used to the loading and so much time under tension. Gotta start somewhere though.

Conditioning

3 Rounds

  • 10 Deadlifts (245#)
  • 50 Double Unders

Warmed up with 5×135, 5×185, and 5×225. I was thinking 245 when I saw this workout with the Rx being 275# and that last warm-up set reinforced my decision. Wasn’t going to push it with a golf trip this weekend. It’s been over a year now since the last big back tweak, so will keep progressing slowly. The weight felt good during the workout. I did 2×5 every round with a short drop to relieve tension and switch my grip. Missed two dubs in the first round and then got the other two unbroken. Finished in 3:28 for a nice burner.

Gymnastics

  • 3×10 Bar Taps
  • Dead Hang Stretch

Seemed to be able to get a little deeper into extension in the kip swings.

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.