Active Life – Single Leg Bias
Workout – 10:00
- 10 Samson Walking Lunge
- 15 Russian KBS (35#)
- 20/20 Lateral Leg Swings
- 10 Lateral Step Overs
Hips were really lighting up from so many leg swings. Got through 3+18.
- 10 Ring Rows
- 15 MB Cleans (20#)
- 20 GHD Sit-ups (Parallel)
My back acted up at 10 cleans in round 3. Slowed a bit and finished in 6:40.
Active Life – Back Max
- 60m Single Arm Farmer Carry (35#)
- Every 10m – 5 Single Arm Russian KBS (53#)
- 30s Rest
- Repeat with other arm
- 30s Rest
Stayed light after the back tweak. Finished in 14:22. Hopefully my back is nothing.
Rested yesterday. I switched my gym membership to the 2x/week plan. I’ve only been to the gym more than that 2-3 times since the program switch, which is disappointing. I’m not going to risk injury and overtraining though; I’m over those years. I’ve still been working out 5 days a week on average, but making use of my garage. I have to admit, getting back an extra hour+ in the day (without prep, travel, and social time) is a nice bonus. My cardio has been feeling good, so I’ll continue what I’m doing. I think the lower volume is helping a lot.
Out in the garage for a workout before a late lunch.
5:00 Airdyne – 1.51 miles
Strength – Back Squat
I think I forgot how to squat. Felt fine, but I can tell I’m hesitant with each rep.
- 10 Renegade Man Makers (35# DBs)
- 20 GHD Sit-ups (parallel)
Been a long time since doing man makers. If you’ve never done them, it’s a push-up on the dumbbells, a row with each arm in the plank position (helps to keep wide feet), jump/step feet up to hands, clean, and shoulder to overhead. I wasn’t fast with them, but never stopped and did all sets of sit-ups unbroken too. Finished in 12:54.
Rested yesterday and did a garage session tonight.
Warm-up – 3 Sets
- 3/3 Turkish Get-ups (35#)
- 10/10 One Arm Single Leg RDL (35#)
- 10/10 One Arm KB Front Rack Squat (35#)
Might as well get back to some of these back rehab movements I should have been doing all year.
- 25 Burpees
- 25 C&J (95#)
- 50 GHD Sit-ups (parallel)
- 25 C&J (95#)
- 25 Burpees
I did the first round of clean and jerks in 5 sets of 5. Sit-ups were in sets of 10. The second round of clean and jerks I decided to do singles. I wish I had been paying closer attention to the clock to see what method was faster. I think it was the 5×5 though. Knew I should have put on knee sleeves for the burpees and sure enough with about 15 reps to go I could feel my knee bruising. Finished in 11:07.
Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.
- 3 Sets
- 1:00 Air Dyne
- 20 Push-ups (unbroken)
- Bottom squat hold
- Shoulder stretching
- 10 Air squats
- 4 Pistols
Had to make sure I could do some pistols before getting into it. haha
- 20 Pistols
- 30 Pull-ups
- 400m Ski Erg
Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.
- 25 GHD Sit-ups (parallel)
- Max Superman Hold
I did a 1:02 hold both times.
I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!
Had to take a forced rest day yesterday after waking up with a headache that was giving me blurred vision and nausea. I went back to bed until 2:30! Got up and was able to work the rest of the day. Meant I had to skip out on golfing today, though it was quite chilly with rain on the way. Out in the garage at 4pm.
- 3x10x165 (Wide Grip)
I hate this fucking day in the program. Took 39 minutes to get through those sets!
- 3×15 Skull Crushers (45-55-65#)
- 3×15 DB Side Raises (15#)
- 3×15 DB Bent-over Side Raises (15#)
Used a barbell for the skull crushers. I felt a lot more fatigued after the benching today, which made the raises harder than they have been.
- 30s Double DB Overhead Hold (50# DBs)
- 10 Scap Pull-ups
- 30s Rest
The double dumbbell overhead was the hardest part of the day and I didn’t even do it walking like it was supposed to. I took a few steps and nearly fell over. The fifties were too heavy for this, but after making it through the first round I didn’t want to bitch out.
The scap pull-ups were actually supposed to be paired up with 20 ring dips for 3 sets, but I moved things around.
- 30-20-10 Ring Dips
- 30-20-10 GHD Sit-ups
30-20-10 Pistols 60-40-20 Air Squats
I figured the ring dips would be trouble and planned to start with sets of 5 and quickly switch to 2 or 3s if needed. I was able to continue sets of 5 the whole way. GHD sit-ups were harder than they should have been. I struggled through 12 of the ugliest pistols I’ve done in years. My left quad was not having it today. I probably should have warmed up my lower body some. After 12 pistols, a lot of falling over, and too much wasted time, I changed the workout to double reps of air squats. So I finished the first round with 48 air squats to get to 60. Total time was 12:42.
Rest day yesterday and really needed it. MOAR sore! Couldn’t straighten my arms and they still don’t want to go straight today. I knew that damn pegboard would get me, especially a day after doing 100 pull-ups.
This morning after seeing a contest for a book on Concept2’s Twitter account, I quickly hopped out to the garage on the Ski Erg.
I took me 3 attempts! Turns out it’s not easy at all to only go a few meters when you need to. I still won though.
I have a pretty good history with Twitter book contests! 😉
Had a chiro appointment, got to the gym early to warm-up with my rehab stuff, and then did the 5:30 class.
Warm-up – 3 Sets
- 15 Reverse Hyper (140#)
- 100′ Single-arm Front Rack KB Carry – Right (50#)
- 10 Single-arm Front Squats – Right (50#)
- 100′ Single-arm Front Rack KB Carry – Left (50#)
- 10 Single-arm Front Squats – Left (50#)
- 10/10 Single-arm Single-leg RDL (50#)
Turns out 50# was a lot tougher than 44#. Could start to feel the fatigue when doing the carry and squats back to back.
Deficit Deadlifts – on 55# Competition Plate
Did these instead of the front squats programmed for class. Increase of 10# over last week. No belt today though. All with a neutral grip, which got rough on the last 2 sets.
- Thruster (95#)
- H2H KBS (53#)
- GHD Sit-up
I substituted the hand-to-hand swings to keep getting in unilateral work and I’ve done enough sit-ups lately so I did GHDs. Seems like I haven’t done them in months! Finished in 6:27 going unbroken on everything.
8 Rounds (Tabata)
- 20s Double Unders
- 10s Rest
I missed my first rep! Then my shoe came untied going into the 3rd round so I got a 0 on that round. I always double tie my shoes but didn’t for some reason today. Managed 231 reps and had too many misses to set a PR anyway.
After waking up yesterday, I knew I needed a rest day. Working out 5 days in a row had me feeling beat up. So I swapped with today. Went in to the gym and did the workout solo since the guys stuck to the schedule and did the workout yesterday.
9:00 EMOM (alt)
- 5 Strict HSPU
- 7 Russian KBS (53#)
- 9 GHD Sit-ups
Only half of the programmed 6 sets. Was planning to do 4 sets, but I was starting to over-extend and struggle with the handstand push-ups already so that was enough.
Do 5×5 @ 75% and then 20RM starting @ 50% this first time.
The 5×5 was only at about 66% of my all-time PR, but I can’t pull that right now so have scaled back. I did go at 51% of my all-time 515# high for the 20 rep though, which I can handle better. Was a sneaky set and felt great until my posterior chain lit up in the last 5 reps.
1:45 – 1:44.7 – 1:44 – 1:42.4
Goal was a 1:45 average so happy to be able to do negative splits.
- 10 Bar-facing Burpees
- 6 SDLHP (115#)
I couldn’t tell you the last time I did a Sumo Deadlift High-pull. I avoid them like the plague because I think they are a stupid movement. Guess I was doing them today! Kept a pretty steady pace and finished 5 rounds plus 9 burpees.