Two More

I’m all over the place with reordering these last few workouts of each program. Only two days left after this!

Active Life – Hips

Warm-up

  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts (45#)
  • 10/10 Single Leg Deadlifts (95#)

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts
  • 45s Bent Knee Hollow Body Hold

Went with 125-145-165#.

Active Life – Back Max

12:00

  • 10/10 Single Arm Kneeling Press (25#)
  • 10/10 Half Kneeling Halos (25#)
  • 10/10 Single Arm Suitcase Deadlift (70#)
  • 10/10 Single Arm Push Press (50#)

Got through 3 rounds plus the halos.

2018 AGOQ #4

I’m a little bruised up on my collarbone from the cleans, but feeling good otherwise.

Active Life – Hips

Warm-up

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

Workout – 6 Sets (3x each leg)

  • 10 Box Step Ups (24″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Got the ticker going1

Conditioning

Warmed up snatches with 5×45, 5×75, 3×115, and 3×145.

2018 Age Group Online Qualifier #4
5:00 AMRAP

  • 9 HSPU
  • 6 Bar-facing Burpees
  • 3 Snatch (165#)

Holy fuck when I got that first snatch! My feet were getting really wide on every catch. I did every set of handstand push-ups unbroken though the 2nd and 3rd rounds were a bit slower. Felt pretty good on the burpees. Did exactly 3 rounds.

Active Life – Back Max

12:00

  • 8/8 Bottoms Up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#)
  • 8/8 Suitcase Deadlift (88#)
  • 8/8 Single Arm Push Press (50#)

After cruising through round 1 I picked it up so I could get through 3 rounds and was able to.

BFBs

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats (singles)

Workout – 6 Sets (3 each arm)

  • 10 Single Arm KB Squat (53#)
  • 80m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

5 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest

Next year I will not suck so bad at these during the Open. Might as well start improving now. I quickly figured out that if I jumped my feet up between my hands, instead of keeping them wide, I would get closer to the bar and go straight into the jump over the bar. It wasn’t a short jump, but I wasn’t wasting time with a bunch of steps. I was able to get 16 reps every round. I could have gotten 17 in the 3rd set and I had some seconds to spare in the other rounds, but not enough to complete a full rep. Really happy with the effort on one of my least favorite movements.

Active Life – Back Max

12:00 For Quality

  • 8/8 Bottoms up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#, around and back)
  • 8/8 Suitcase Deadlift (71#)
  • 8/8 DB Push Press (50#)

Something like this turns into a good little conditioning piece as well. Did 3 rounds. My left arm almost gave out in the last round.

Midline

  • 50 Sit-ups
  • 100 Flutter Kicks
  • 50 Leg Raises
  • 100 Bicycles

Got nasty after going unbroken on the first 2 moves. Finished in 5:35.

Garage Sesh Sunday

My friend Ashley was out of town this weekend, so no Sunday workout at the gym. I used up my 2 days this week anyway with the Open workout. Headed out to the garage in the late afternoon workout. Was 55° in there so I didn’t even bother to turn on the heat.

My chest started getting sore yesterday afternoon and my shin area is still a bit tight.

Active Life – Back Max

3 Sets

  • 8/8 Bottoms Up KB Press (25#)
  • 8/8 Half Kneeling Halos (25#, around and back)
  • 8/8 One Arm Suitcase Deadlift (70# KB)
  • 8/8 One Arm DB Push Press (50#)

Was supposed to be 12:00 but I didn’t realize until after the 1st set, so I never started the clock. I think 3 sets would have been about right.

Conditioning

E2M 20:00

  • 10 Burpees
  • 20 Air Squats

Warmed up a bit in the first round, which took 59 seconds. Started picking up the pace each round and was able to get the last round done in 49 seconds. Happy I was able to keep a solid pace on the air squats without any pauses.