Yesterday my glutes and arms were sore from Sunday, but both are better today. Yesterday morning I did the PT kegels and then before lunch I lubed up the treadmill and walked for 20 minutes, which was about 1.25 miles. Had my first full session of PT at 5 and it was great. I’m very impressed so far. We discovered my left glute isn’t activating. I would have bet you money it was working in the test we did; it sure felt like I was squeezing the muscle. Crazy how the wires can be all crossed up like that. Found some more weaknesses and got a bunch of new exercises to do. In the evening I did 6-4-2 of the McGill Big 3 and another session of the kegels.
Today I did all of my new PT exercises before lunch and went to the 4pm class.
- 2x 100/100′ Walking Side Shuffle
- Steamboat PT exercises
- 4x 100′ Walk Backwards
- 30 cal Echo Bike
- 3×10 Push-ups
- Bottom Squat Hold
I tried a few kipping pull-ups and kicked up to the wall. Both felt good!
- 0:00-10:00 (Solo)
- 5 Rounds
- 80′ Sled Push (180#)
- 15 Pull-ups
- 10:00-20:00 (Partner w/ Brandi)
- 3 Mile Echo Bike (switch about every 30 seconds)
- 5:00 Rest
- 25:00-35:00 (Solo)
- 30 DB Walking Lunges (35# DBs)
- 30 Box Push-up Step Overs (24″)
- 30 Seated DB Shoulder Press (35# DBs)
- 30 Strict HSPU
A lot of subbed movements but it worked out well and I got in a great workout.
I did the five rounder in 7:40 with quick choppy steps on the sled but nowhere near a sprint pace. I was able to do 3×5 on every round of pull-ups with just a regular kip! Felt good for not having done any kipping in over a month.
It was written as a two mile bike but that would have given way too much rest compared to the people who were trying to do 3,200 meters on the rower (impossible). Bumping up to three miles was good and we finished in 8:11.
The lunges were fine and unbroken. I planned to use 40 or 45# but those dumbbells must be down in the basement. Worked out well though because the shoulders got blown later with the 35s! I didn’t want to have to go all the way to the ground yet, probably putting my back into flexion at some point, so the box push-up step over was a good alternate instead of burpees over the bar. I did 3×10 on the seated presses and could feel that the handstand push-ups were going to be rough. I barely got two HSPU to start and fought through a total of 5×2 before switching to singles. Ended up getting 15 singles, for 25 total, 5 shy of finishing.
McGill Big 3
- 7-5-3 Curl-up
- 7-5-3 Side Planks
- 7-5-3 Bird Dogs
Been doing 6-4-2 for a week so it’s time to increase the reps. I also went side to side today on the side planks, passing through a regular plank instead of doing all 7 on a side before switching. So there was no true rest after each side plank like the few seconds I’d get the other way between reps.
My ass is getting sore from the lunges yesterday. Went to 4pm class, but it kind of sucks with how much I’m limiting myself to let injuries heal because I have to sub out almost every movement. Making smart decisions isn’t fun.
- 100 cal Echo Bike
- Zombie Kicks
- PVC Passes
- Butt Kicks
I jumped on the bike before class with the intention of doing 150 calories again. I just wasn’t feeling it though, knowing I had a harder 60 coming up in the workout.
- 12 Walking Lunges (50# DBs)
- 25 Sit-ups
The strength work was five sets of back rack lunges with the sit-ups. I did the walking lunges so I wouldn’t have load directly on my spine and so I could still load up my legs. Figured I might as well do it for time. Finished in 6:44. I think it’s been a month since I did a sit-up! Since the class got 18 minutes on the clock I had a nice long rest before the programmed met-con.
- Buy-in: 60 cal Echo Bike
- 7 Rounds
- 14 Air Squats
- 7 T2B
- 7 Burpees
The bike was a replacement for rowing 1,000 meters and it took me about 3:50, which is just slightly longer than I would have taken for the row. I did 2x air squats in place of 115# front squats and burpees instead of 70# American kettlebell swings. Turned out to be a good workout and I did all of my toes to bars unbroken. Took me 12:41.
Yesterday I was hungover and took a couple of naps. Had to shovel the heavy wet snow, which actually accounted for my second highest WHOOP strain score of the week. Glad it was a rest day, because I would not have been able to fitness. After a solid night of sleep, I woke up with a 96% recovery score! Got to the gym early today for open gym again.
Took about 14:25.
- 10 Prone Fly (20# DBs)
- 10/10 Tricep Kickback (35#)
Tried to focus on pushing through my shoulders, hands out, and bent knees today. Feeling more and more comfortable each time I practice. Got out to 21-22 feet on my longest one. Here’s my final attempt.
- 3 Strict HSPU
- 3 Strict C2B Pull-ups
- 12 Walking Lunges (25# DBs at sides)
I like programming low rep strict movements in a workout like this, where it’s a challenge but I’m able to keep moving without rest. After getting round one done in about 40 seconds I was worried it was too fast. Then after not slowing much through about five rounds I set a goal to stay under a 1:00/round page. Even though I started dropping from the top of the C2B and quickly grabbing on for the next rep, I was able to make up time by speeding through step through lunges. Was able to do all of the HSPU unbroken without a problem. Finished with 15+5.
- 3x 20 Dead Bug
- 3x 10 Curl-up (3s pause)
- 3x 10 Bird Dog + 10 second hold (each side)
Last night my quads and traps were feeling sore. I also felt a little something off on the right side of my low back, which is opposite where I always have my issues. This morning I could feel some pinches in the normal spot, especially when I put my left leg in certain positions. WTF! It’s not nearly as bad as it felt last week though. Went to open gym at 10am.
- 8 cal Echo Bike
- 15 Reverse Hypers (50#)
I also did 5 strict pull-ups.
- 5 Weighted Pull-ups (30#)
- 10/10 Kroc Rows (53# KB)
- 3 Rounds
- 10 Strict HSPU
- 20 MB Walking Lunges (20#)
- 3 Rounds
- 10 MB Crossover Push-ups
- 20 Wall Balls (20#, 10’)
The first part was originally going to be 20 box jumps, but after 20.4 and with how my back was feeling I changed to lunges. I knew I would do the first set of handstand push-ups unbroken, but wasn’t sure how the other sets would go. I flew through that first 10 faster than I’ve ever done them and I made all three sets unbroken. The crossover push-ups were nasty with all of the shoulders in this little workout. Wall balls were burning, but I kept them unbroken. Finished in 8:21.
Planned this to be 5 minutes, but decided to do an extra round.
For the Girls
Not the prettiest reps, but happy to hit the weight I was doing several months ago when we did them every week.
I chilled at home, mowed the lawn, and was out in the garage just after 3pm.
Year of the Engine – Polarized
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36.
Got 1,045 calories and 22.14 km.
Didn’t get as much sleep as I’d like last night, but feel pretty good. More importantly I had pancakes for breakfast since it’s Sunday.
- 5:00 Assault Bike (42 cals)
- Dead Hang & Shoulder Stretching
- 4:00 EMOM5 Burpees
- 1:00 Rest
- 3:00 AMRAP10 Goblet Squats (53#)
- 4:00 Rest, Then Repeat
The burpees should be very fast to create fatigue going into the strict handstand push-ups. I was able to get every set of HSPU unbroken, but the last set in the first cycle was hard and then the last 2-3 sets in the 2nd cycle were a struggle. My quads got super pumped during the goblet squats. In the first cycle I was marking off rounds on the board, which just wasted time in such a short workout. Skipped that in the second cycle and did better. I did 3+12 and then exactly 4 rounds.
- 50′ KB Dead Walk (44# KBs)
- 50′ KB Walking Lunges (44# KBs)
- Dumbbell Curl 21s (25#)
Got some of the idea here from a T-Nation article and video.
- 20 Hollow Rocks
- 50 Hollow Flutter Kicks
- 30 Plank Jumps
- 30 Russian Twists (20kg plate)
- 1:00 Rest
My upper abs were cramping up from the combination of hollow rocks and flutter kicks. Was able to do every movement unbroken, with my only extra break being between the rocks and kicks is the third round. Finished in 7:41.
Went golfing and played a quick 18 holes in a cart.
Engine Builder – Interval
I wanted to shoot for 82-83 RPM and my average was probably close. I got 173-174-177 calories and went 6.09 miles or 9,800 meters.
All of the activity made for my highest strain day on WHOOP so far and since I waited so late to publish this, it won’t go up much more tonight.
Burning 4,500 calories was a good excuse to get some ice cream. 🙂
My body feels a little tight from yesterday, but my back seems to be solid. Out in the garage by 9am because I’m leaving for Europe this afternoon. I don’t remember the last time I worked out so early.
Active Life – Hips
Workout – 15:00
- 12 Side Shuffles (5m)
- 10 Walking Lunge (20# DBs)
- 10 Kossacks
- 50/50m Single Arm Waiters Carry (35#)
It’s nice to finally be able to open the garage and do these walks outside instead of pacing back and forth 5 meters at a time. From the back of my garage to the street is right around 25 meters. Got through 4 rounds, the shuffles, and the lunges.
- 1:00/1:00 Hip Wind Up Stretch
Did 2 sets of 5 snatches with the empty bar. Probably should have done some dubs.
15-10-5 Snatch (75#)
60-40-20 Double Under
All snatches were unbroken. I missed a dub right off the bat and then at 32 reps. Missed at 14 in the second round. In the last round I dropped my rope and it wrapped around the bar slowing me down. Then I missed at 7 reps and missed again. Finished in 3:46. Could get close to 3:00 without all the screw ups.
Active Life – Back Max
- 50s Overhead Barbell Hold (165-135-135-135#)
- 50m Double Front Rack Carry (50# DBs)
I was shaking so bad and barely made it through with 165 so I dropped down for the rest and still struggled. My wrists get so sore from these. Finished in 11:40.
Glad I got that in. Hopefully I can get in some bodyweight workouts and running over the next week. Mowed the lawn right after and time to pack and get to the airport!
I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.
Active Life – Hips
Workout – 4 Rounds
- 8 Side Shuffles (5m)
- 20 Walking Lunge (25# DBs)
- 10 Alternating Kossacks
- 1:00/1:00 Hip Wind Up Stretch
10 -> 1
- Burpee Box Jumps (24″)
- Back Squats (95#)
Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.
Active Life – Back Max
- 10 Alternating Prone Thoracic Extension Rotation
- 5/5 Split Squat Rock Back (3s pause)
- 10 Alternating Dead Bug
- 5 Evil Wheels
- 10 Bottom of Burpee
Work for quality. Got through twice plus through the evil wheels in a 3rd round.