My triceps aren’t sore yet, which is surprising. I did my banded PT exercises and three sets of 15 step downs at 14″ on each leg before lunch. Out in the garage at 4pm.
- 12 DB Bench Press (50#, on exercise ball)
- 12 Lateral Raises (10#)
That was a new challenge on the ball!
- 10 MB Cleans (20#)
- 20 OH Plate Lunges (35#)
- 30 Double Unders
Tried to stay controlled and use good movement patterns with the cleans. Got through 4+30.
These handles from Titan Fitness are pretty sweet. Can’t wait to try them out in a workout.
On April 11th it will have been two months since my back tweak, so that’s the goal date for picking up a barbell again. It’s hard to be patient, but I want to make sure I give it all plenty of time to heal and it gives me another 2.5 weeks to correct my imbalances.
Wow has life changed dramatically in the United States in just a few days and it’s going to change even more in the next week.
I seem to be adjusting to the time change. Yesterday was a rest day and I had PT at 8:30. My pain has been gone, I’m moving well, and I have a ton of exercises to do now, so they did a re-eval. I was much better in all of the tests and my hip range of motion in one of them was around double. I graduated! Glad I finally decided to the Dr and then get PT. I was very impressed and now will continue doing my exercises for the foreseeable future to hopefully fix this issue. I walked 20 minutes on the treadmill in the afternoon for 1.33 miles and did 2×5 on the steamboats. In the evening I did 8-6-4 of the McGill Big 3.
Today I got out in the garage around 4pm. I’ll probably will be avoiding the gym for a long time and I suspect it won’t be allowed to stay open by the end of next week anyway.
- 5:00 Airdyne (2.58 km – 105 cals)
- Monster Walks (Hip Circle)
- 2×15 Steamboats (blue band)
- 3 Sets
- 10 Scap Pull-ups
- 15 Air Squats
- Incline Bench Press
- 5 Incline Bench Press (135#)
- 15 Lateral Raises (8#)
Inclines were hard!! I figured I was going to go much heaver than where I ended up. It’s been a long time since I’ve done those.
- 3:00 AMRAP
- 10 Box Jumps (24″)
- 30 Shoulder Taps (back to wall)
- MAX 5/5 Reverse Lunge Knee Drive
- 1:30 Rest
I was looking for a new movement to hit the glutes and found these. The balance was much harder than I expected.
The box jumps felt good, but the shoulder taps were a real struggle. I was kicking up with my back to the wall, which was part of it, and then it took me a few rounds to get in the groove of shifting my weight from side to side properly. I did 48-53-58-56 on the lunges.
Then I did some of my PT exercises and decided to skip the McGill Big 3 today.
On Wednesday night my lats and outer pecs really started to get sore from Tuesday’s 75 pull-ups. Yesterday I had physical therapy at 9am and progressed to a bunch of more advanced moves. It was another good session. In the afternoon I power walked 20 minutes on the treadmill for 1.32 miles and did the PT exercises we didn’t hit at my session. Later in the evening I did second round of Steamboats and 7-5-3 of the McGill Big 3. My calves and ankles were getting sore by the end of the day.
All of that stuff is still sore today. I did my PT exercises before lunch and went to the 4pm class.
- Monster Walks (red)
- 7-5-3 Curl-up
- 7-5-3 Bird Dog
- 30 cal Echo Bike
- 3 Rounds
- 10 DB Shoulder Press (10#)
- 10 DB Lateral Raises (10#)
- 30 Mountain Climbers
That 30 calorie bike really gets my heart going, but it’s slowly getting easier. Took about 1:50 today.
- 6 Seated DB Shoulder Press (50#)
- 10 DB Front Raises (10#)
I used the smallest incline position from straight up on the bench to have a more comfortable sitting position and placed an AbMat at my lumbar spine. I also placed a small box in front of the bench so I could lift the dumbbells from there and put them back without having to strain anything that would get my back in a risky position.
- 6 DB Bench Press (60#)
- 3 Muscle-ups
- 10 Reverse Lunge Wall Balls (20#, 10′)
I place a box in front of the bench again. After each set of bench press I dropped the weights to the floor while still laying there. Then I got up and deadlifted them one at a time back on to the box. Was a nice little breather before the rings. The muscle-ups felt really good and I had no trouble doing every set unbroken, even after not doing any for about six weeks. The lunging wall balls were a little more challenging with the standard 20 pound ball this time, but 10 reps was manageable. I did exactly eight rounds.
McGill Big 3
Since I did the curl-ups and bird dogs before class all I had left was the side planks.
Yesterday I started PT and had the evaluation. He thinks my big muscles around the spine are doing too much of the work and the smaller stabilizer muscles aren’t firing. Since I wanted to go with a Monday and Thursday schedule he gave me a few things to get started.
Yesterday I did those twice, did the McGill Big 3 and power walked a mile on the treadmill at about 3.8 mph. Before lunch today I walked 20 minutes and did the PT exercises. Then went to the 4pm class.
- 30 cal Echo Bike
- 2 Rounds
- 10 Scap Pull-ups
- 10 PVC Passes
- 10 Air Squats
- 10 Push-ups
Air squats were a little iffy, so I held on to the rig for the second set.
- 12 Seated DB Shoulder Press (30#)
- 12 DB Lateral Raises (10#)
I used a slight incline on the bench so that it wouldn’t be sitting at a straight 90 degrees and I put an AbMat at my low back. Class was doing shoulder presses. The raises were becoming a challenge after a few sets.
- 8 cal Echo Bike
- 8 Step-ups (22″)
- 2×50’ Sled Push (90#)
- 8 Bench Press (135#)
All subbed movements for cal row, high box jumps, burpees, and dumbbell snatches. The sled push was a good idea from Casey and today was the first time I’d done some step-ups since the injury. Felt more like myself today, though I still didn’t get my heart rate up that high. Finished in 15:16.
McGill Big 3
- 6-4-2 Curl-up (10s hold)
- 6-4-2 Side Planks (10s hold)
- 6-4-2 Bird Dogs (10s hold)
I’ll do another round of the PT exercises tonight.
Another good night of sleep and I’m feeling a lot more like myself today. Went to open gym at 10am.
- 8/8 Concentration Curls (30#)
- 8 Lateral Raises (10-12-12-12#)
- 8 Front Raises (10-12-12-12#)
15:00 HS Walk
I was having a rough time feeling comfortable even kicking up after not doing any for 2.5 weeks. I made it out to 25 feet for the first time though!!!! Then I came back with what felt like my most comfortable run and got to 20 feet.
- 3:00 AMRAP w/ partner (I go, you go)
- 3 Unbroken Power Snatches (115#)
- 3:00 Rest
- 3:00 AMRAP w/ partner
I haven’t really touched a barbell in a month or so. I warmed up snatches with triples at 45, 75, and 95 pounds. I started and got through 9 sets of snatches. So B started the second AMRAP. We both got through 9 sets and B got 2 more reps. I actually did push presses instead of jerks for most of the rounds to increase the speed.
- 100′ Single Arm Farmer Carry (88#)
- 20s RKC Plank
I also did an InBody scan after.
My hip flexors have been wrecked all week from those 120 toes to bars. Went to the 4pm class.
- 10 Lateral Raises (5#)
- 10 Front Raises (5#)
- 10 Bent Over Lateral Raises (5#)
- 10 Jumping Jacks
- 10 Air Squats
- Worlds greatest stretch
- Front rack stretch
- 5 Ring Rows
I also did 10×45# front squats.
- 10 Front Squats (95#)
- 10 Hip Thrusts (50#, 4 @ 60#)
- 2:00 Rest
These were supposed to be max rep sets at about 50% but these days I don’t like doing max reps with anything that’s going to affect my back. So I took it easy, especially with the squats cleans coming up in the metcon.
- 5 Squat Cleans (95#)
- 10 Pull-ups
- 20 Double Unders
All single cleans export two at the end. Kept picking the bar up without extra rest though. I did 5-5 on every round of pull-ups and was having a hard time getting the rhythm of my butterfly. Didn’t miss any dubs until two in the last round! Finished 8+2 and slowing down on the cleans like that turned out to be a nice steady pace.
My back has held up well this week and I’ve been to 4 classes.
Out in the garage during lunch.
Year of the Engine – Rocket Race
It doesn’t work trying to do 15 second intervals on my rower, so it was an easy choice to do this on the bike. Well over 100 RPM and I was getting faster throughout. I had 175 calories after 10 rounds, 356 after 20, and 432 to finish with 4.72 km. This is a far cry from Airdyne Hell though, which is 10 rounds of 15 seconds at 100% with 1:45 rests. I’ve done 250+ calories on that workout, which hurts really bad by round four.
Went to the gym at 4pm. The class workout had heavy snatches and cleans, plus a bunch of T2B. I wasn’t going to risk my back or tear up my hands two days before 20.5, so I came up with this. Warmed up with 2:00 Echo Bike for 20 calories.
- 8/8 Half Kneeling Bottoms Up KB Press (26#)
- 8 Lateral Raises (10# DBs)
- 8 Front Raises (10# DBs)
- 4/4 Dumbbell Hang C&J (50#)
- 8 Goblet Squats (50#)
- 20 Heavy Double Unders (Zeus rope)
I really like that movement with the dumbbells and the squats actually felt good too. I forgot hot terrible that heavy rope is though; you have to grip so hard to make sure the handles don’t fly out of your hands. I did 7 rounds + 2.
- 30 Alternating V-ups
- 30 Side Plank Jumps
- 60 Hollow Flutter Kicks
Deep burn in that first round of flutter kicks, but I held on to go unbroken with every movement in every set. Finished in 5:24, which is 47 seconds faster than back in July.
Nice to be done in less than an hour.