Daily score: 5
Workout:
A. Squat snatch; 10 tng doubles @65-80% 1rm; rest as needed
73x5, 78, 78, 83, 83, 83
B. Zombie squats; 10, 10, 10; rest 90 seconds
65,75,85
C. Box squat; 6, 6, 6, 6; rest 2 min
65,65,65
D. Goblet hold (light DB) shrimp squats; 6 reps x4; rest 1min bw legs
Bw
E. Single leg good morning (start unloaded with knees touching the
entire time. ensure you load the hip and keep knee mostly straight);
10 slow controlled reps x4; rest 1 min bw sides
BW x 10
15# bar x 10 x 3
+
3 rounds for time:
250m row
10 OHS 95#
12:45
To set the stage: I worked friday night. Then Saturday headed to a friend's beach house for the night, and long story short spent a pretty sleepless night on the couch, then drove home the next day and tried to rally for this workout. Snatching went okay, just took a long time to feel warm and flexible. Hip felt stiff starting out. Zombie squats and box squats went well. I couldn't really even do the shrimp squats without weight and was using 2 abmats...harder in right side than left. So I only kinda did one set on each leg, wasn't pretty. I felt good about the good mornings. The WOD I fell apart. I dropped the bar 5 times in the first set of 10 OHS. And the second two sets weren't great either. Had to break them up. It was bad. The row was nothing. It's time to sleep now! Thanks!
Sunday, August 30, 2015
Saturday, August 29, 2015
August 29, 2015
Daily score: 7
Workout:
A. TnG split jerk; 3 reps on the min for 10 min (moderate load, ensure
perfect catch position and vertical dip)
83,88,88,93x7
B1. Weighted pull ups; 1.1.1x5; rest 10 sec/rest 1 min
15,15,12.5,10,10
B2. Weighted vest ring rows; 4-5x5; rest 2 min
5,5,5,4,4
C1. Hanging L holds with alternating leg lifts/drops (maintain leg
without externally rotating femur); 14 reps x4; rest 1 min
14x4
C2. Frog stand; accumulate 45 seconsd x4; rest 1 min
30/15, 45, 45, 25/20
C3. Bent over supinated barbell rows; 10-12x4; rest 30 seconds
55x12
65x12
75x12
80x12
C4. Planche lean; 20 seconds x4; rest 3 min
20,20,20,10/10
+
Row 15 min easy cool down
Done (3100m)
Jerks felt good. I could have done more weight, didn't get close to failure but was focusing on positions and trying to be fast. My arms were tired by the end. Pull ups and rows went well. The L-hold leg drops were hard, I had to split the set of 14 up. Frogstands went well as did barbell rows. Planche leans were tough as usual and wrists got pretty sore/tired. Rowing felt nice. Thanks!
Workout:
A. TnG split jerk; 3 reps on the min for 10 min (moderate load, ensure
perfect catch position and vertical dip)
83,88,88,93x7
B1. Weighted pull ups; 1.1.1x5; rest 10 sec/rest 1 min
15,15,12.5,10,10
B2. Weighted vest ring rows; 4-5x5; rest 2 min
5,5,5,4,4
C1. Hanging L holds with alternating leg lifts/drops (maintain leg
without externally rotating femur); 14 reps x4; rest 1 min
14x4
C2. Frog stand; accumulate 45 seconsd x4; rest 1 min
30/15, 45, 45, 25/20
C3. Bent over supinated barbell rows; 10-12x4; rest 30 seconds
55x12
65x12
75x12
80x12
C4. Planche lean; 20 seconds x4; rest 3 min
20,20,20,10/10
+
Row 15 min easy cool down
Done (3100m)
Jerks felt good. I could have done more weight, didn't get close to failure but was focusing on positions and trying to be fast. My arms were tired by the end. Pull ups and rows went well. The L-hold leg drops were hard, I had to split the set of 14 up. Frogstands went well as did barbell rows. Planche leans were tough as usual and wrists got pretty sore/tired. Rowing felt nice. Thanks!
Friday, August 28, 2015
August 26, 2015
Daily score: 9
Workout:
Mt St Helen's climb
Sorry this is so late! I have been so high off the experience and kinda lazying around. What an amazing day! We left my house at 3a and started hiking at 6a. 5 miles to the summit. The first two were typical northwest forest switchbacks and went by really fast. Then the next 2-3 were completely exposed either sandy steep gravel or climbing up small boulders. The last mile was fine sand and steep. I was so grateful I brought poles to keep me from sliding back and I could use my arms to give my legs some help. It was hot and windy until the peak then we got cold really fast. I was so pleased how I felt and did. I went with 7 fit guys and had no problem keeping up with the front of the pack. My legs got a little fatigued but I didn't really feel like I wanted rest until about 50 feet from the top, and then I was there! Such incredible views! Going up took 4 hours and down about 2.5. Down was harder just because it made my knees ache. I ran the last 2 miles or so and that felt great! I figured I'd be super sore the next day...and I am a little but not bad at all. Mostly my knee joints and only bad going down stairs. Muscle wise I've felt worse than this after many workouts. So satisfying! It was super fun and something I hope to repeat...maybe Mt Hood next :). Thanks for giving me the tools so that something like this could be 'easy'.
Workout:
Mt St Helen's climb
Sorry this is so late! I have been so high off the experience and kinda lazying around. What an amazing day! We left my house at 3a and started hiking at 6a. 5 miles to the summit. The first two were typical northwest forest switchbacks and went by really fast. Then the next 2-3 were completely exposed either sandy steep gravel or climbing up small boulders. The last mile was fine sand and steep. I was so grateful I brought poles to keep me from sliding back and I could use my arms to give my legs some help. It was hot and windy until the peak then we got cold really fast. I was so pleased how I felt and did. I went with 7 fit guys and had no problem keeping up with the front of the pack. My legs got a little fatigued but I didn't really feel like I wanted rest until about 50 feet from the top, and then I was there! Such incredible views! Going up took 4 hours and down about 2.5. Down was harder just because it made my knees ache. I ran the last 2 miles or so and that felt great! I figured I'd be super sore the next day...and I am a little but not bad at all. Mostly my knee joints and only bad going down stairs. Muscle wise I've felt worse than this after many workouts. So satisfying! It was super fun and something I hope to repeat...maybe Mt Hood next :). Thanks for giving me the tools so that something like this could be 'easy'.
Tuesday, August 25, 2015
August 24, 2015
Daily score: 7
Workout:
A. Squat clean x1/front squat x3; rest 2 min x5 complexes
83, 93, 93, 98, 103
B. Clean pulls; 3x3; rest 2 min
113, 123, 123
C. Weighted eccentric only pull ups @41a1; 3-4x5; rest 2 min
26x4
26x4
28.5x4
31x4
33.5
D. Seated sinlge arm DB Z press; 8-10x5; rest 1 min bw sides
20x10
25x10
25x10
25x9
25x8
+
airdyne 15 min easy
done
I worked some with the mobility coach before working out. We talked about my right hip and shoulder history of issues. He did some tests and we found that my right glute is definitely weaker than the left. He says the glute med isn't firing like it should maybe due to the hip issue/injury. So he gave me some warm-up exercises: monster walks, single leg bridges, rolling planks, and suitcase carries. And then some basic warm up stuff for the shoulder. It will still click some going overhead and definitely will pinch in the anterior swing on toe to bar. He thinks it's infraspinatus to anterior bicep attachment issue, a small muscle that gets irritated. For what that is worth. Anyway, it was time well spent. Workout went well. Clean pulls just felt awkward today for some reason, overthinking them probably. Z press I felt in the opposite low back, just like I had to use those muscles, no pain or anything. Thanks!
Workout:
A. Squat clean x1/front squat x3; rest 2 min x5 complexes
83, 93, 93, 98, 103
B. Clean pulls; 3x3; rest 2 min
113, 123, 123
C. Weighted eccentric only pull ups @41a1; 3-4x5; rest 2 min
26x4
26x4
28.5x4
31x4
33.5
D. Seated sinlge arm DB Z press; 8-10x5; rest 1 min bw sides
20x10
25x10
25x10
25x9
25x8
+
airdyne 15 min easy
done
I worked some with the mobility coach before working out. We talked about my right hip and shoulder history of issues. He did some tests and we found that my right glute is definitely weaker than the left. He says the glute med isn't firing like it should maybe due to the hip issue/injury. So he gave me some warm-up exercises: monster walks, single leg bridges, rolling planks, and suitcase carries. And then some basic warm up stuff for the shoulder. It will still click some going overhead and definitely will pinch in the anterior swing on toe to bar. He thinks it's infraspinatus to anterior bicep attachment issue, a small muscle that gets irritated. For what that is worth. Anyway, it was time well spent. Workout went well. Clean pulls just felt awkward today for some reason, overthinking them probably. Z press I felt in the opposite low back, just like I had to use those muscles, no pain or anything. Thanks!
Monday, August 24, 2015
August 23, 2015
Daily score: 5
Workout:
A. Squat snatch; 2 on the min for 10 min @moderate load
At 73
B. Hang squat clean x1/Squat clean x1/Front squat x3; rest 2 min x6 complexes
73, 83, 88, 88, 88, 88
C1. Lateral DB step ups; 10 reps x5/side; rest 1 min
Body weight x 1, 15# each hand x 4
C2. Single leg DB rdl; 10 reps x5/side; rest 1 min
20, 25, 30, 30, 30
D. Weighted back extensions @22x2; 8-10x5; rest 2 min
5#x 8, 5 x 8, 5 x 8, 5 x 9, 5 x 8
E. Tuck ups; 20 reps x4; rest 2 min
20 x 4
Sore all over. Mostly hamstrings, butt, and traps. But in general feeling tight, lethargic, and crabby. Felt better after working out. Still pretty stiff this morning. Snatch work was good. I went light on the complexes and everything really, just being protective of the hip issue to be sure I'm good for the hike. I have to say though, even 88# x 5 front squats didn't feel light. C1 and 2 were fun, different. The rest went well. Thanks!
Workout:
A. Squat snatch; 2 on the min for 10 min @moderate load
At 73
B. Hang squat clean x1/Squat clean x1/Front squat x3; rest 2 min x6 complexes
73, 83, 88, 88, 88, 88
C1. Lateral DB step ups; 10 reps x5/side; rest 1 min
Body weight x 1, 15# each hand x 4
C2. Single leg DB rdl; 10 reps x5/side; rest 1 min
20, 25, 30, 30, 30
D. Weighted back extensions @22x2; 8-10x5; rest 2 min
5#x 8, 5 x 8, 5 x 8, 5 x 9, 5 x 8
E. Tuck ups; 20 reps x4; rest 2 min
20 x 4
Sore all over. Mostly hamstrings, butt, and traps. But in general feeling tight, lethargic, and crabby. Felt better after working out. Still pretty stiff this morning. Snatch work was good. I went light on the complexes and everything really, just being protective of the hip issue to be sure I'm good for the hike. I have to say though, even 88# x 5 front squats didn't feel light. C1 and 2 were fun, different. The rest went well. Thanks!
Saturday, August 22, 2015
August 22, 2015
Daily score: 9 I actually felt energetic today. I think it's that my legs/hip feel good.
Workout:
A. Push press; 5x5; rest 2 min
88, 93, 98, 103, 108
B. Ring pull ups; amrap sets of 2 unbroken in 10 min
12.5 (failed a second rep around 5 min mark)
C1. Hanging L holds; amsap x6; rest 30 sec
10, 15, 15, 14, 15
C2. HS hold; 40 seconds x6; rest 30 sec
40 x 6
C3. Bent over barbell rows; 6-8x6; rest 30 seconds
83# x 6 all sets
C4. Push ups @21x1; amrap unbroken x6; rest 3 min (perfect form)
6 perfect reps all sets
+
Row 15 min easy cool down
done
Push press at 108 x 5 was pretty close to a 5 rep max. No issues. Ring pull ups seemed to fatigue faster than on the bar. I failed a set around 5 mins in, couldn't get the second rep. The circuit went well. I had thought the handstands would get hard but the didn't. It was the L-hangs that were hard. My low back and abs were tight to begin with I think. Thanks!
Workout:
A. Push press; 5x5; rest 2 min
88, 93, 98, 103, 108
B. Ring pull ups; amrap sets of 2 unbroken in 10 min
12.5 (failed a second rep around 5 min mark)
C1. Hanging L holds; amsap x6; rest 30 sec
10, 15, 15, 14, 15
C2. HS hold; 40 seconds x6; rest 30 sec
40 x 6
C3. Bent over barbell rows; 6-8x6; rest 30 seconds
83# x 6 all sets
C4. Push ups @21x1; amrap unbroken x6; rest 3 min (perfect form)
6 perfect reps all sets
+
Row 15 min easy cool down
done
Push press at 108 x 5 was pretty close to a 5 rep max. No issues. Ring pull ups seemed to fatigue faster than on the bar. I failed a set around 5 mins in, couldn't get the second rep. The circuit went well. I had thought the handstands would get hard but the didn't. It was the L-hangs that were hard. My low back and abs were tight to begin with I think. Thanks!
August 21, 2015
Daily score: 7
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
153, 163, 173, 183, 183
B. Single leg good morning; 10-12x5; rest 1 min bw legs
bodyweight x 12, 33# x 10, bw x 12, bw x 12, bw x 12
C. Low bar box squat tech work - 15-20 min, look up louis
simmons/westside videos and do them in sets of 5-10 working on
positions and hamstring activation)
33 x 10
53 x 5
63 x 5
63 x 5
68 x 5
+
10 sets:
10 KBS 1.5 pood (russian)
12 seconds airdyne sprint
rest 2 min bw sets
So I got off work at surprise 2 hours early and ran over to the gym to fit this in after missing last night. Deadlifts felt good, hard on grip/thumbs. Single leg good mornings were waaaay more hard on the right side and felt just wobbly with the bar on my back so I stuck with bodyweight and they were still work. I tried to balance on one foot for the whole set. The seemed like a good thing for me to do more of, lol, lots of room for 'growth'. I am so excited to tell you about my box squat experience! I read up on them and watched videos the day before. They felt so different! Like all this time I have not been using my hamstrings. It was kinda a 'eureka' feeling. If that means anything. They were fun and definitely a different muscle activation than I am used to. Hopefully I was doing them right! I ran out of time to do the conditioning :(, hate that, but had somewhere to be. Thanks!
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
153, 163, 173, 183, 183
B. Single leg good morning; 10-12x5; rest 1 min bw legs
bodyweight x 12, 33# x 10, bw x 12, bw x 12, bw x 12
C. Low bar box squat tech work - 15-20 min, look up louis
simmons/westside videos and do them in sets of 5-10 working on
positions and hamstring activation)
33 x 10
53 x 5
63 x 5
63 x 5
68 x 5
+
10 sets:
10 KBS 1.5 pood (russian)
12 seconds airdyne sprint
rest 2 min bw sets
So I got off work at surprise 2 hours early and ran over to the gym to fit this in after missing last night. Deadlifts felt good, hard on grip/thumbs. Single leg good mornings were waaaay more hard on the right side and felt just wobbly with the bar on my back so I stuck with bodyweight and they were still work. I tried to balance on one foot for the whole set. The seemed like a good thing for me to do more of, lol, lots of room for 'growth'. I am so excited to tell you about my box squat experience! I read up on them and watched videos the day before. They felt so different! Like all this time I have not been using my hamstrings. It was kinda a 'eureka' feeling. If that means anything. They were fun and definitely a different muscle activation than I am used to. Hopefully I was doing them right! I ran out of time to do the conditioning :(, hate that, but had somewhere to be. Thanks!
Thursday, August 20, 2015
August 19, 2015
Daily score: 8
Workout:
A. Weighted pull up clusters; 1.1.1x5; rest 20 sec/rest 2 min
18, 18, 15, 15, 12.5
B1. Rope pull ups (hands touching, switch the top hand each set and
ensure you get to full extension at the bottom); accumulate 8 reps x4;
rest 1 min
8 x 4
B2. HS hold; 30 seconds x4; rest 1 min
30 x 4
B3. Bench press; 10 reps x4; rest 1 min
65, 70, 70, 70
B4. Hollow body holds; 30 seconsd x4; rest 1 min
30 x 4
+
4 sets:
20 burpees
50 double unders
rest 2 min bw sets
2:47, 3:09, 3:07, 2:47
This was a fun workout other than it was 100 degrees and I nearly died at the end. Weighted pulls felt good, I backed of the weight to be sure I wasn't cheating the range of motion at the top. Rope pull ups were fun, harder than I thought they would be. I did all singles. Double unders weren't my best today...but I thought I was going to die of heat stroke after the first set of burpees so...
Oh, and legs are super sore today. Quads mostly. Thanks!
Workout:
A. Weighted pull up clusters; 1.1.1x5; rest 20 sec/rest 2 min
18, 18, 15, 15, 12.5
B1. Rope pull ups (hands touching, switch the top hand each set and
ensure you get to full extension at the bottom); accumulate 8 reps x4;
rest 1 min
8 x 4
B2. HS hold; 30 seconds x4; rest 1 min
30 x 4
B3. Bench press; 10 reps x4; rest 1 min
65, 70, 70, 70
B4. Hollow body holds; 30 seconsd x4; rest 1 min
30 x 4
+
4 sets:
20 burpees
50 double unders
rest 2 min bw sets
2:47, 3:09, 3:07, 2:47
This was a fun workout other than it was 100 degrees and I nearly died at the end. Weighted pulls felt good, I backed of the weight to be sure I wasn't cheating the range of motion at the top. Rope pull ups were fun, harder than I thought they would be. I did all singles. Double unders weren't my best today...but I thought I was going to die of heat stroke after the first set of burpees so...
Oh, and legs are super sore today. Quads mostly. Thanks!
Tuesday, August 18, 2015
August 18, 2015
Daily score: 7
Workout:
A. Squat clean; 10 singles @80% 1rm; rest 1 min
10 at 103
B. Front squat @3030; 6 reps x5; rest 2 min
All at 65#
C. Barbell reverse lunges from platform; 20 alt'ing steps x4; rest 2 min
33, 44, 54, x
+
row sprint 15 seconds @100% effort
rest 90 seconds
x8 sets
Around 74-80m each round
Felt so good to work with the barbell again. Cleaning went well. I went conservative on the front squats to focus on form and tempo and just nervous about the hip. Same on lunges. Platform was around 2-3 inches. During the third set hip felt a little 'pinchy' at the end so I didn't do any more. Rowing felt good. I did a ton of mobility stuff after and everything feels good tonight. Thanks!
Workout:
A. Squat clean; 10 singles @80% 1rm; rest 1 min
10 at 103
B. Front squat @3030; 6 reps x5; rest 2 min
All at 65#
C. Barbell reverse lunges from platform; 20 alt'ing steps x4; rest 2 min
33, 44, 54, x
+
row sprint 15 seconds @100% effort
rest 90 seconds
x8 sets
Around 74-80m each round
Felt so good to work with the barbell again. Cleaning went well. I went conservative on the front squats to focus on form and tempo and just nervous about the hip. Same on lunges. Platform was around 2-3 inches. During the third set hip felt a little 'pinchy' at the end so I didn't do any more. Rowing felt good. I did a ton of mobility stuff after and everything feels good tonight. Thanks!
Monday, August 17, 2015
August 16, 2015
Daily score: 8
Workout:
6 mile hike with 25# sandbag, 2000 feet elevation gain, took 2 hours
Hip felt reasonably good during and after. I did stretch quite a bit and roll out after which hurt but helped. Today it's my shins and neck and shoulders/lats that are sore. My knee joints were sore too. But hip feels good. St. Helens will be 4500 feet gain and 10 miles. So should be interesting. Thanks!
Workout:
6 mile hike with 25# sandbag, 2000 feet elevation gain, took 2 hours
Hip felt reasonably good during and after. I did stretch quite a bit and roll out after which hurt but helped. Today it's my shins and neck and shoulders/lats that are sore. My knee joints were sore too. But hip feels good. St. Helens will be 4500 feet gain and 10 miles. So should be interesting. Thanks!
August 15, 2015
Daily score: 7
Workout:
A. HS hold; 30 seconds x5; rest 90 seconds
30 x 5
B. Supinated isometric pull up hold; amsap x5; rest 2 min
48, 46, 30, 34, 38
C. Hollow body holds; 30 seconds x5; rest 90 seconds
30 x 5
D1. Air squats @5050; 10 reps x5; rest 1 min
10 x 5
D2. Arch body hold; 30 seconds x5; rest 1 min
30 x 5
Nothing eventful here. Felt good to squat again. Thanks!
Workout:
A. HS hold; 30 seconds x5; rest 90 seconds
30 x 5
B. Supinated isometric pull up hold; amsap x5; rest 2 min
48, 46, 30, 34, 38
C. Hollow body holds; 30 seconds x5; rest 90 seconds
30 x 5
D1. Air squats @5050; 10 reps x5; rest 1 min
10 x 5
D2. Arch body hold; 30 seconds x5; rest 1 min
30 x 5
Nothing eventful here. Felt good to squat again. Thanks!
August 13, 2015
Daily score: 7
Workout:
A. Weighted pull ups; 1-2x8; rest 2 min
15 x 2
17 x 2
18 x 2
20 x 1
22.5 x 1
24 x 1
25 x 1
22.5 x 1
B. Bent over single arm DB rows; 6-8x5; rest 1 min bw sides
45 x 6
45 x 7
45 x 6
45 x 6
45 x 6
C. Bent over DB reverse flies; 20 reps x4; rest 90 seconds
5 x 20 x 4
D. Seated hammer curls; 20 reps x4; rest 2 min
Workout:
A. Weighted pull ups; 1-2x8; rest 2 min
15 x 2
17 x 2
18 x 2
20 x 1
22.5 x 1
24 x 1
25 x 1
22.5 x 1
B. Bent over single arm DB rows; 6-8x5; rest 1 min bw sides
45 x 6
45 x 7
45 x 6
45 x 6
45 x 6
C. Bent over DB reverse flies; 20 reps x4; rest 90 seconds
5 x 20 x 4
D. Seated hammer curls; 20 reps x4; rest 2 min
20 x 20 x 4
This all went fine other than the reverse flies are still really hard. Somewhere around rep 14,15 I start to get weak. Thanks!
Thursday, August 13, 2015
August 12, 2015
Daily score: 8
Workoiut:
A. Bent knee hollow body holds; amsap x4; rest 2 min
:60, :35, :39, :37
B. Side plank on hand; amsap x4/side; rest 1 min bw sides
R/L 1:02/1:00, :43/:40, :38/:35, :20/:20
C. DB side bends; 12-15x4; rest 1 min bw sides
50x15
53x12
50x13
50x12
+
airdyne 20 min easy
Workoiut:
A. Bent knee hollow body holds; amsap x4; rest 2 min
:60, :35, :39, :37
B. Side plank on hand; amsap x4/side; rest 1 min bw sides
R/L 1:02/1:00, :43/:40, :38/:35, :20/:20
C. DB side bends; 12-15x4; rest 1 min bw sides
50x15
53x12
50x13
50x12
+
airdyne 20 min easy
about 5 miles
My abs were sore to begin with. I got an ab cramp on the second HB hold. They were tough this week. Side plank again was limited by shoulders more than abs. DB side bends were fine. I tried a 53# KB but is was awkward because it dragged on my leg. AD felt good, hip still feels good, yay! Thanks!
Tuesday, August 11, 2015
August 11, 2015
Daily score: 7
Workout:
A. Strict press; 8, 8, 8, 2, 2, 2; rest 3 min
68,73,76,78,86,91
B. Close grip bench press @22x1; 4-6x3; rest 2 min
83x6
88x6
93x5
C. Plank hold on rings in external rotation; amsap x4; rest 2 min
67,71,72,60
D. HS hold; amsap x4; rest 2 min
48,57,48,51
Strict press felt great. The only time my shoulders almost got locked up was on the first rep at 78. Bench was fun. Planks felt good but my elbows were starting to get tired/achy. Handstands were tough. I just couldn't get comfy in the wrist, elbow, or shoulders. I worked hard for those times. Thanks!
Workout:
A. Strict press; 8, 8, 8, 2, 2, 2; rest 3 min
68,73,76,78,86,91
B. Close grip bench press @22x1; 4-6x3; rest 2 min
83x6
88x6
93x5
C. Plank hold on rings in external rotation; amsap x4; rest 2 min
67,71,72,60
D. HS hold; amsap x4; rest 2 min
48,57,48,51
Strict press felt great. The only time my shoulders almost got locked up was on the first rep at 78. Bench was fun. Planks felt good but my elbows were starting to get tired/achy. Handstands were tough. I just couldn't get comfy in the wrist, elbow, or shoulders. I worked hard for those times. Thanks!
Sunday, August 9, 2015
August 8, 2015
Daily score: 8
Workout:
A. Strict pull ups; amrap sets of 2 unbroken in 5 min
11 sets of 2
B. Bent over single arm Db elbowing rows; 10-12x2; rest 1 min bw sides
20x12
25x12
C. Ring rows @4010; amrap unbroken x4; rest 2 min
13
17
16
14
D. Tuck ups; 20 reps x3; rest as needed to recovery
Done
Only thing of note was grip got a little tired on the tempo ring rows. Everything else went great! Thanks!
Workout:
A. Strict pull ups; amrap sets of 2 unbroken in 5 min
11 sets of 2
B. Bent over single arm Db elbowing rows; 10-12x2; rest 1 min bw sides
20x12
25x12
C. Ring rows @4010; amrap unbroken x4; rest 2 min
13
17
16
14
D. Tuck ups; 20 reps x3; rest as needed to recovery
Done
Only thing of note was grip got a little tired on the tempo ring rows. Everything else went great! Thanks!
Thursday, August 6, 2015
August 6, 2015
Daily score: 6
Workout:
A. Standing DB top to top strict press; 20 alt'ing reps x3; rest 2 min
20#x20x3
B. Negative dips @41A1; 4-5x5; rest 2 min (if these are easy unloaded,
you can load them)
Bodywt x 5
5x5
10x5
18x5
18x4
C. DB tate press; 24 reps x3; rest 2 min
10#x24x3
Everything went well. Thanks!
Workout:
A. Standing DB top to top strict press; 20 alt'ing reps x3; rest 2 min
20#x20x3
B. Negative dips @41A1; 4-5x5; rest 2 min (if these are easy unloaded,
you can load them)
Bodywt x 5
5x5
10x5
18x5
18x4
C. DB tate press; 24 reps x3; rest 2 min
10#x24x3
Everything went well. Thanks!
Wednesday, August 5, 2015
August 5, 2015
Daily score: 8
Workout:
A. Bent knee hollow body holds; amsap x3; rest 2 min
1:01, 1:04, 1:00
B. Side plank on hand; amsap x3/side; rest 1 min bw sides
R :53, :39, :42
L :55, :38, :37
C. DB side bends; 12-15x3; rest 1 min bw sides
40x15
45x15
50x13
+
airdyne 20 min easy
Done
Everything went well. Side planks are limited by my shoulders feeling like they are going to give more than anything else. AD felt good. Thanks!
Workout:
A. Bent knee hollow body holds; amsap x3; rest 2 min
1:01, 1:04, 1:00
B. Side plank on hand; amsap x3/side; rest 1 min bw sides
R :53, :39, :42
L :55, :38, :37
C. DB side bends; 12-15x3; rest 1 min bw sides
40x15
45x15
50x13
+
airdyne 20 min easy
Done
Everything went well. Side planks are limited by my shoulders feeling like they are going to give more than anything else. AD felt good. Thanks!
Tuesday, August 4, 2015
August 4, 2015
Daily score: 9 (other than hip)
Workout:
A. Weighted pull ups; 1-2x7; rest 2 min
5x2
7.5x2
10x2
20x1
20x1
22.5x1
22.5x1
B. Bent over single arm DB rows; 6-8x4; rest 1 min bw sides
35x8
40x8
45x7
45x6
C. Bent over DB reverse flies; 20 reps x3; rest 90 seconds
5x20 all sets
D. Seated hammer curls; 20 reps x3; rest 2 min
15x20
20x20
20x20
Weighted pull ups were fun. The two sets at 20 I nearly made two reps so I added weight. 22.5 was close to a 1 rep max. Everything else was uneventful other than the reverse flies were super hard for me after about 12 reps, can't believe I had to do 5# only. I felt a lot of tension in the back of my neck as I got fatigued. Nothing bad though. Workout on hip mobility stuff tonight too. Hope to get a massage this week. Thanks!
Sunday, August 2, 2015
August 1, 2015
Daily score: 7
Workout:
A. Strict press; 10, 10, 10, 3, 3, 3; rest 3 min
63,65,68,73,78,83
B. Close grip bench press @22x1; 6-8x3; rest 2 min
73x8
83x7
83x6
C. Plank hold on rings in external rotation; amsap x3; rest 2 min
60,64,63
D. HS hold; amsap x3; rest 2 min
60,40,63
Strict press went well until I thought I could go from 68 to 83 with nothing in between. I then realized why we work up to weight. I had to back off to 73 to get it to go and from there it was easy. Bench was fun. Plank good. Elbows and wrists were tired by the time for handstands, but no numbness or anything. Thanks!
63,65,68,73,78,83
B. Close grip bench press @22x1; 6-8x3; rest 2 min
73x8
83x7
83x6
C. Plank hold on rings in external rotation; amsap x3; rest 2 min
60,64,63
D. HS hold; amsap x3; rest 2 min
60,40,63
Strict press went well until I thought I could go from 68 to 83 with nothing in between. I then realized why we work up to weight. I had to back off to 73 to get it to go and from there it was easy. Bench was fun. Plank good. Elbows and wrists were tired by the time for handstands, but no numbness or anything. Thanks!
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