Today's #Workout

Hamstring rehab: 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)

2 rounds (each leg)
- 20" single leg glute bridge hold

2 rounds (each leg)
- 2 step out / in glute bridge marches

20 mins erg bike

People are still on holidays so Monday night yoga class did not go through, which means I walked to the gym to do my rehab & back home.

Today's #Workout

Warm up: 10 min AMRAP
- 45" row
- 10 roll & reach
- 3 inchworms
- 3 hang muscle snatch
- 3 hang power snatch
- 3 back squats
- 3 snatch press
- 3 overhead squat

Gymnastics: Handstand push up focus, 5 rounds, 90" work + 90" rest
- 30 single unders
- max unbroken box handstand push ups (12 - 9 - 9 - 8 - 5)

Workout: "Times Union Center" 8 rounds, 2mins each
- 50 single unders
- 4 squat snatch (empty barbell)
- Average time 1:14

Annoyed at work, I had to go to the office and had to finish stuff so I left very late and could not do my hamstring rehab at all. Surprised the emtpy barbell squat snatch went ok without hurting though, and I was going fairly low into the squat.

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)
2 rounds (each leg)
- 20" single leg glute bridge hold
2 rounds (each leg)
- 2 step out / in glute bridge marches

Warm up: 8 min AMRAP
- 1 min ski erg
- 5 single arm DB bench press e/s (7,5 kg)
- 5 single arm DB row e/s (7,5 kg)
- 10 deadbugs

Workout: "Erie Canal", for time, 25 min time cap
- 16 - 12 - 8 - 8 cal ski erg
- 21 - 15 - 9 - 9 DB bench press (2x 7,5 kg)
- 5 mins rest
- 16 - 12 - 8 - 8 cal ski erg
- 21 - 15 - 9 - 9 bench press (20 kg)
First part finished in 7:55 & second in 9:38

Accessory "Upper body anterior": 4 rounds
- 10 DB chest fly (3 kg)
- 15 barbell drag curl (7,5 kg) - this one was new to me

Did not crash out, finished ok. Love to hate the ski erg.

Today's #Workout

Just some hamstring rehab today:

3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)

2 rounds (each leg)
- 20" single leg glute bridge hold

2 rounds (each leg)
- 2 step out / in glute bridge marches

Plus walking to and back from the gym (~2,2km total).

The rehab exercises went slow today, kind of out of energy.

Today's #Workout

Hamstring rehab: 1 round only (thank you work</sarcasm>)
- 5x 20" isometric Nordic hold
- 5x 5" single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)

Warm up: 2 min jump rope into 8 min AMRAP
- 5 cat-cow
- 10 box step overs
- 5 jumping squats
- 5 cal erg bike

Workout: "Erastus Corning" 15 min AMRAP, scaled to
- ascending ladder 1 - 2 - ... burpee box step overs
- 10 cal erg bike
Did 8 rounds + 9 reps. 10 cals to replace 4 shuttle runs (8m there & back) is absolutely an asshole scaling, because even me shuffling takes less fucking time doing the shuttle runs than getting the calories on the bike

Accessory: 5x 2 Turkish get ups e/s (8kg KB)

Another clusterfuck day at work, the last thing I wanted was cardio, so fuck this. But I still went and did it. Not happy with my result either.

Friday began the third phase of my training cycle targeting the Atlanta Track Club’s Grand Prix Cross Country 5k.

https://orangegnome.com/posts/3620/training-for-a-xc-5k-phase-3

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glute bridge marches

Triceps, core & lats: 5 rounds
- 8 skull crushers (7,5 kg)
- 8 bent over KB rows e/s (16 kg)
- 45 sec Chinese plank face up

And then I taught a 1h yoga class at the gym too

Finally PR'd the Barbell Bench as 80kg for 3 reps. Really crushing it

Today's #Workout

Hamstring rehab 3 rounnds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold

Warm up: 10 min AMRAP
- 45" erg bike
- 10 roll & reach
- 3 inchworms
- 3 hang muscle clean
- 3 hang power clean
- 3 strict press
- 3 push press
- 3 push jerk

Workout: "The Ranch" every 2 mins, 8 times, intermediate
- 10 cal erg bike
- 6 hang power clean + 4 push jerk (20 kg)
Average time 1:22,5

Accessory: "Shock Method", 3 rounds
- 6 bench press (20 kg)
- 12 (knee) push ups
- 25 bench dumbbell fly (2 kg)
- 2 mins rest

The workout actually looked worse on paper than it ended being, the accessory wasn't too bad either. Nice way to start the weekend.

Two things that have helped my strength building in retirement are taking a caffeine pill (100mg) just before workout (or equivalent in liquid form), and 7g daily creatine.

The shot of caffeine gives me as much as 30% more repetitions, whereas the creatine has pushed the weights lifted by 15%. Creatine is a natural molecule that is used in cells for energy conversion. More creatine allows faster conversion when demand is higher. Of note is that creatine is also used in the brain, and there is some evidence that it can help with Alzheimer's symptoms, menopause, and possibly for depression. #StrengthTraining #Creatine

Finally found some time to write today: https://ttntm.me/blog/one-year-of-lifting-weights/

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Warm up: 8 min AMRAP
- 30" single unders
- 6 box step ups
- 2 box jumps (30 cm)
- 10 deadbugs
- 10 sit ups
- 3 front squats (empty barbell)

Strength: Front Squat - Box jump combo, 2 sets, 3 mins
- 1 front squat (50 kg)
- 3 box jumps (30 cm / 12 in)

Workout: "The Open", for time, time cap 18 mins, scaled to
- 200 single unders
- 50 air squats
- 50 sit ups
- 50 air squats
- 200 single unders
Finished in 13:00

So happy I could squat 50 kg without pain! Now if other movements would get the memo it would be great And if my heel would also stop being sore, that'd be great too.

I've been going to the gym in one modality or another for 30 years. A trend has emerged recently that's so mind-blowingly obvious that I'm stunned that it wasn't a default. Gardening gloves to protect your hands. #gym #weightLifting #strengthTraining #calisthenics

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 6x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Warm up: 2 min bike into 8 min AMRAP
- 10 banded good mornings
- 10 deadbugs
- 5 roll & reach
- 10 suitcase deadlift e/s (12 kg)
- 10 skater jumps

Strength: deadlift + bounding jump combo: 2 sets, every 90 seconds
- 1 deadlift (scaled to 55 kg, can't do 95% 1RM atm) + 4 bounding jumps

Workout: "The Unknowable" 5 RFT, time cap: 15 mins, scaled to
- 15 m walking lunges, 2x 6kg DB
- 8 burpee box step overs (24 in box)
Finished in 12:21 (someone explain to me how doubling the amount of burpee get overs just because the box is lower is a fair scaling? adding 50% seemed more fair, but whatever)

Really getting tired of all the scaling I have to do because of multiple crap. Leaving the ego at the door sometimes is very hard.

Ever Felt Dizzy Standing Up? Let’s Talk Orthostatic Tolerance!

Orthostatic tolerance = the body’s ability to handle posture changes without dizziness or fatigue. Vital for older adults. Essential for independence.

Watch my 65+ online client do Pushups → Landmine Pivot & Press. What looks like a simple combo is much more.

Training smart is training with purpose.

#fitness #gym #balance #Boston #strengthtraining #brain #workout #personaltrainer #facts #fallprevention

Today's #Workout

Hamstring rehab:
- 2 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (round 2, 12,5 kg)
- 6x 2" single leg top of hip thrust hold

Warm up: 8 min AMRAP
- 8 box step ups
- 10 deadbugs
- 5 single arm DB bench press e/s (6 kg)
- 3 push press (empty barbell)
- 3 front squat (empty barbell)

Strength: Front Squat / Box jump combo: 6x 1:30
- 3 Front Squat (30 kg, 14in box)
- 5 seated box jumps (I piled plates to get to 34cm: 4x 20kg + 3x 15 kg)

Workout: "Zorin" For time, time cap 18 min, scaled to:
- Minute 1: 8 bench press (20 kg) + AMRAP strict sit ups
- Minute 2: rest
- Continue until accumulating 75 sit ups
Finished in 8:50

Happy I could do box (piled plates) jumps and my hamstring did not complain, and that I still have the 35 cm (seems I had enough clearance on the pile to call it 35 cm). On to build to 40 cm. And happy that today was generally a better day, mentally & physically.

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 6x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Warm up: 10 min AMRAP
- 30" jump rope
- 5 roll & reach
- 3 inchworms
- 3 snatch deadlift
- 3 hang muscle snatch
- 3 power snatch

Gimnastics: Handstand push up focus: 5x 90"
- 7 knees on 24" box handstand push ups
- 10" toes on box handstand hold

Workout: "No Time To Die" 5 rounds, 2 mins each, scaled to
- 50 single unders
- 5 power snatches (20 kg)
- rest remaining time
Finished in 1:00, 1:00, 1:05, 1:10, 1:03

Not a good day mentally.

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (15kg)
- 10 overhead let downs (4 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: 2 min skip rope into 8 min AMRAP
- 10 banded good mornings
- 10 deadbugs
- 5 roll & reach
- 10 suitcase dead lift e/s (12 kg)
- 8 skater jumps

Strength: deadlift-jump combo, 6 sets, every 90 seconds
- 3 deadlifts (45 kg)
- 4 bounding single leg jumps (alternating)

Workout: "Blofeld", for time, time cape 18 mins: descending ladder, 10 - 9 ... - 1
- Deadlift
- Hang Power Clean
- Front Squat
- Shoulder to Overhead
Scaled to empty 15 kg barbell & finished in 12:03

Another sucky work day, another workout.