Back is even better today.
Active Life – Singe Leg Bias
Warm-up – 2 Rounds
- 10 Squat Press Outs (25#)
- 5/5 Pistol Negatives on a Box (24″)
Workout – 6 Rounds
- 1:00 Double DB Box Step Ups (24″, same leg)
- 1:00 Rest
I started with the right leg and held 20s, 25s, and 30s. Reps were 18-17, 19-19, and 18-17. My left side definite felt weaker with less endurance.
Wow, what a noticeable temp difference near the ceiling after the heat been running for a couple of hours.
I was going to only do the two sessions of Active Life, but after sitting down for a few minutes to rest I started to stiffen up. So I cut the Bax Max portion and jumped on the AirDyne instead
Not going for any 300 FY records today after fatiguing the legs with those step-ups. Still managed 336 cals and exactly 4 miles. I did another 5 minutes of recovery for 1.39 miles.
I’m sore all over. Ankles, legs, abs, chest, biceps, shoulders.
Active Life – Single Leg Bias
Warm-up – 2 Rounds
- 10 Squat Press Outs (25#)
- 5/5 Pistol Negatives on a Box
- 5/5 Front Rack Box Step Ups (24″)
The workout says to find a 5 rep max per leg, which could be different. I didn’t feel like going for a true max with something like this. It could be dangerous with no good way to bail, especially in my garage with the car in front of me. For 115+ I rested 30 seconds between legs. Right leg was always first. Not sure if it affected the left much, but left always felt weaker. Not sure I would have made it with 145 unless I compromised my back.
- 40 Double Unders
- 10 Dumbbell Hang Power Clean & Jerks (35# DBs)
Missed too many dubs. Unbroken with the dumbbells. Finished in 8:20.
Active Life – Back Max
- 15s Plank
- 15s Side Plank (Right)
- 15s Plank
- 15s Side Plank (Left)
Are you serious? I didn’t expect to last, but made it unbroken. I did switch between elbows and hands – 2 rounds elbows, 2 rounds hands, 2 rounds elbows, 2 rounds hands, 1 round elbows, 1 round hands. That was a challenge, especially in the last few minutes when my mat was soaked with sweat. My core seemed ok. It was my shoulders burning in the last couple of minutes.
Definitely feeling some different muscles from the movements in yesterday’s aerobic work. Out in the garage before a company townhall at lunch.
Warm-up – 2 Sets
- 3/3 Turkish Get-ups (40#)
- 10 Glute Bridges (40#)
- 5/5 DB OHS (40#)
- 10/10 Single Arm Single Leg RDL (40#)
Feeling good with this stuff. Hopefully it’s making a difference.
- 28 Pistols
- 15 Sandbag Cleans (100#)
Last week I saw someone post about 2016 Regional event 4, which used 115# power cleans and had a 10:00 time cap. I wanted to get in some sandbag work so I came up with this modification.
I wore my belt for the entire workout, though I loosened it in round 2 I think because it was pinching my abs on each clean. Pretty gassed with fatigued legs in round 2, so after that was just a grind. Tried to keep bending over to pick up the bag. Yes you throw it over your shoulder for each rep. I tried to remember to alternate shoulders for balance. Finished in 18:09.
Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.
Warm-up – 3 Sets
- 1:30 Airdyne
- 10 Close Grip OHS (45#)
- 20 Push-ups
My pinkies were up against the inside of the first knurl marks on the bar.
Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.
- 3 Strict Pull-ups
- 6 Pistols
- 3 Strict Chin-ups
- 6 DB Snatch (50#)
I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.
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!
Didn’t go to the gym again because there was some cray-cray 2nd metcon with 108 thrusters at 3 different weights and no other movements. After a metcon with HSPU and pistols? Hell to the no! Worked out in the garage and did the extra credit cardio work instead.
Warm-up: 10:00 AMRAP (easy pace)
- 100 Jump Rope
- 20 Single Arm OH Walking Lunge (35# DB)
- 10 Push-ups
I used an old school jump rope today, which provided some weight. Only miss was at 62 in the 4th round. I did exactly 4 rounds.
My left quad has had that weird feeling off and on randomly, so I wasn’t sure what to expect out of pistols today. I haven’t done any lately. They felt really good doing the foot hold method. Never missed or had a pre-mature foot touch on any reps. Did the handstand push-ups in all sets of 5 with a walk across garage and back as rest before each sub set. I finished 6+14.
I might try to get a piece of plexiglass or something cheap for the wall where I do HSPU. The screws are right in the spot where my feet slide on the wall.
- 1,000m (@ 5k pace)
- 500m (recovery)
Decided to shoot for 1s/500m faster than the last time and also do the recovery pieces on the ski erg instead of 2:00 on the Airdyne. My 1k times were 3:58, 3:57.8, and 3:57.7; I was right on pace. My recoveries were 2:43.6, 2:44, and 2:41.7.
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.