Do What You Can

My ass is still sore. Out in the garage just before 1pm.

Warm-up

  • 5:00 Airdyne (97 cals, 2.48 km)
  • Monster Walks
  • 2×15 Steamboats
  • PVC Passes

Conditioning

10:00 EMOM

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I really hate the pull-up bar I have at home. I wore grips and used a regular kip. I debated Cindy, half Cindy, a 20 minute EMOM, and a 30 EMOM (Chelsea). I ended up on the 20, but four rounds in I decided to only do 10. I’m stressed from COVID-19, my grips weren’t feeling good on the bar, and 150 air squats seems more than sufficient in my back recovery process. Some days you just have to do what you can and be ok with it.

Accessory

3 Sets

  • 10/10 Bottoms Up KB Presses (25#)
  • 1:00/1:00 Standing Straight Leg Balance

After lunch I’ll do more of my PT exercises.

In Pain

My back is not feeling very good last night and this morning. Was out of bed at 6am again and went to the gym at 10am.

Warm-up

  • 20 cal Echo Bike
  • 20 PVC Passes

Strength

7 Sets

  • 6/6 Bulgarian Split Squats (2×35# KBs)

Had to really concentrate on my positioning to avoid pain.

Midline

6 Sets (each side)

  • 30s Side Plank
  • 30s Single Leg Balance Hold

Took almost 15 minutes to get through this boring shit!

Conditioning

18:00 EMOM (alt)

  • 12 cal Echo Bike
  • 40s Single Arm Front Rack Carry (R – 26#)
  • 40s Single Arm Front Rack Carry (L – 26#)

Averaged about 442 watts on the bike. Was probably walking 150-200 feet on the carries.

I hope I start getting some relief from this back tomorrow and can do some of the rehab stuff.

An Early One

Planned to workout really but not be in the garage by 8am! Dad was coming down to help on the truck and left much earlier than I expected.

Active Life – Hips

Warm-up – 5 Sets

  • 3 Pallof Series (each position)

Workout – 3 Rounds

  • 5/5 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold
  • 1:00 Plank

Took me 9:45.

Active Life – Back Max

  • 10 Front squat (45#)
  • 10 Front squat (75)
  • 10 Front squat (95)
  • 3 Sets
    • 20 Front Squat (115#)
    • 30s/30s Banded Posterior Hip Distraction

Glad I got that done in case I don’t workout tomorrow.

Hot Hot

I came down with a killer headache last night from being out in the sun. Feeling good today though. Out in the garage in the afternoon.

Active Life – Hips

Warm-up

  • 5 Pallof Series (each position)

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel + Rock Backs
  • 5 Inchworms

Then I warmed up with 10 Sumo Deadlift at 45-95-145#.

Workout – 3 Sets

  • 20 Sumo Deadlift (165-185-205#)
  • 30s/30s Sciatic Nerve Flossing

Conditioning

Real easy 10:00 Airdyne for 3.05 miles.

Shaky Overhead

Normal time of noon at the gym today. Got home in time to catch Tiger’s back 9 and watch the Masters.

Active Life – Hips

Warm-up

  • 5 Pallof Series

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

More of an extended warm-up leading into 2 suck pieces.

Conditioning

Squat Clean Warm-up

  • 2x5x45#
  • 5×95#
  • 5×115#

12:00 EMOM (alt)

  • 10 Bar-facing Burpees
  • 5 Squat Cleans (135#)

Started out getting the burpees done in 30 seconds and that was near 40 seconds in the 6th round. That was the first round where I was standing up more after jumping my feet forward instead of doing like a rebounded jump up right into the jump over the bar. Went touch-n-go on every set of cleans and my quads were on fire the last few rounds.

I had originally programmed this with thrusters but decided to switch it this morning with my shoulders bothering my and not wanting to kill our shoulders before the overhead holds.

Active Life – Back Max

4 Rounds

  • 40s Overhead Barbell Hold (goal: 100% 1RM Shoulder Press)
  • 40m Double KB Front Rack Carry (53#)

Started with 165# on the bar and had to drop down to 145# after 2 rounds and still barely survived. I was shaking a lot.

Sub 40

Quick afternoon session in the garage. I was in and out in under 40 minutes.

Active Life – Hips

Warm-up

  • 5 Pallof Series (each position)

As I’m writing this I realize I just did 5 reps at each position instead of 5 series. Whoops!

Workout – 4 Rounds

  • 5/5 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life – Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel + Rock Back
  • 5 Inchworms

To warm up my sumo deadlift I did 8 reps each at 45-95-135#.

Workout – 5 Sets

  • 16 Sumo Deadlift (165#)
  • 30s/30s Sciatic Nerve Flossing

Kept moving from one to the other.

More February Running

Active Life – Hips

Warm-up

  • 5 Pallof Series (3 reps each leg, each direction – so 12 reps per series)

Workout – 3 Sets

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life – Back Max

5 Sets

  • 14 Front Squats
    • 45#
    • 2 sets 95
    • 2 sets 115
  • 30s/30s Banded Posterior Hip Distraction

Shouldn’t have felt heavy but seems like I have some stamina issues from not squatting. I could feel that last set fatigue on my low back.

Conditioning

Mid 50s again so I went for an easy run. 1.71 miles in 17:00.