Daily score: 8
Workout:
Airdyne sprint 16 secodns @100%
rest 3 min actively
x10
(rest 6 min bw sets 5/6)
Done
+
mobility work 20-30 min
Done, hips and hamstrings
It was coooold in the gym and chest got tight doing sprints a couple times just from breathing the cold air. It doesn't look like much on paper but I gave 100% and it was a tough 30 mins of AD work. I did a romwod video for hips and hami's for 25 mins after...it was good...basically yoga stuff. Thanks!
Sunday, January 31, 2016
Saturday, January 30, 2016
January 30, 2016
Daily score: 8
Workout:
A. Seated strict press; 6-8x5; rest 2 min
65x8 x 2 sets
70x7
70x6 x 2 sets
B. Ring thing strict muscle ups; 8 reps x6; rest 2 min
8 x 6
C1. Bent over single arm DB row; 8-10x4; rest 1 min
25 x 10 per arm x 4 sets
C2. DB bench press; 10-12x4; rest 1 min
25x12 x 3 sets
25x10 x 1 set
+
30 min easy mobility work
done
Strict press felt great. Ring thing: I can do 8 unbroken but they start to move to pulling higher on the chest and pushing out of the dip gets tough toward the end. So I did mostly 4 and 4 to keep good form. By the last set they were getting tough. Rows and bench were fun. Right arm on the bench was weaker...seems to be the shoulder. Mobility: I did mostily shoulder and upper back stuff. Feeling good. Thanks!
Workout:
A. Seated strict press; 6-8x5; rest 2 min
65x8 x 2 sets
70x7
70x6 x 2 sets
B. Ring thing strict muscle ups; 8 reps x6; rest 2 min
8 x 6
C1. Bent over single arm DB row; 8-10x4; rest 1 min
25 x 10 per arm x 4 sets
C2. DB bench press; 10-12x4; rest 1 min
25x12 x 3 sets
25x10 x 1 set
+
30 min easy mobility work
done
Strict press felt great. Ring thing: I can do 8 unbroken but they start to move to pulling higher on the chest and pushing out of the dip gets tough toward the end. So I did mostly 4 and 4 to keep good form. By the last set they were getting tough. Rows and bench were fun. Right arm on the bench was weaker...seems to be the shoulder. Mobility: I did mostily shoulder and upper back stuff. Feeling good. Thanks!
Thursday, January 28, 2016
January 28, 2016
Daily score: 8
Workout:
A1. Plank to tucked knee pulls; 10 reps x5; rest 1 min
10x5
A2. Deadbugs; 20 alt'ing reps x5; rest 2 min
20x5
B1. Side plank; 40 seconds x5/side; rest 1 min
40/side x 5
B2. Weighted crunches; 15 reps x5; rest 1 min
10#x15x3 sets, 12#x15x2 sets
C1. Hanging knee raises; amrap unbroken @21x4 x3; rest 1 min
6,6,6
C2. Banded bird dogs; 20 alt'ing reps x3; rest 1 min
20x3
+
Row 15 min easy
3150m
Well I did the plank tucks wrong...just alternated pulling a knee in. I'm still a little confused on how these should look...if you use them again do you maybe have a video? Dead bugs were fine, hard. I finally made all the side planks, both sides, a full 40 seconds. Tough though on the shoulders. Crunches were fine...just funny...it's been about a decade since I did crunches...nearly forgot how. Tempo knee raises were challenging, low back is what gave out, but could be the abs then the back depending on how you look at it. Banded bird dogs felt good. Rowing felt amazing...which is funny...I don't have a history of loving rowing but it has been so long and just made me feel more powerful than the damn airdyne. Thanks!
Workout:
A1. Plank to tucked knee pulls; 10 reps x5; rest 1 min
10x5
A2. Deadbugs; 20 alt'ing reps x5; rest 2 min
20x5
B1. Side plank; 40 seconds x5/side; rest 1 min
40/side x 5
B2. Weighted crunches; 15 reps x5; rest 1 min
10#x15x3 sets, 12#x15x2 sets
C1. Hanging knee raises; amrap unbroken @21x4 x3; rest 1 min
6,6,6
C2. Banded bird dogs; 20 alt'ing reps x3; rest 1 min
20x3
+
Row 15 min easy
3150m
Well I did the plank tucks wrong...just alternated pulling a knee in. I'm still a little confused on how these should look...if you use them again do you maybe have a video? Dead bugs were fine, hard. I finally made all the side planks, both sides, a full 40 seconds. Tough though on the shoulders. Crunches were fine...just funny...it's been about a decade since I did crunches...nearly forgot how. Tempo knee raises were challenging, low back is what gave out, but could be the abs then the back depending on how you look at it. Banded bird dogs felt good. Rowing felt amazing...which is funny...I don't have a history of loving rowing but it has been so long and just made me feel more powerful than the damn airdyne. Thanks!
Tuesday, January 26, 2016
January 26, 2016
Daily score: 7
Workout:
Swim 50m @100%
swim easy actively 90 sec
x6
all :50-:55 seconds
+
Swim 100m @100%
swim easy actively 3:30
x4
1:55, 1:54, 1:56, 1:55
+
Swim 300m for time
6:25
+
mobility work 15-20 min
Same story, working on breathing. There is something relaxing about swimming, when it's over that is. Thanks!
Workout:
Swim 50m @100%
swim easy actively 90 sec
x6
all :50-:55 seconds
+
Swim 100m @100%
swim easy actively 3:30
x4
1:55, 1:54, 1:56, 1:55
+
Swim 300m for time
6:25
+
mobility work 15-20 min
Same story, working on breathing. There is something relaxing about swimming, when it's over that is. Thanks!
January 24, 2016
Daily score: 6
Workout:
Airdyne sprint 16 secodns @100%
rest 3 min actively
x8
(rest 6 min bw sets 4/5)
Done
+
mobility (and movements from Dr Ben) work 20-30 min
4 rounds of:
6-8 split squats per side
8 lunges with bottoms up kb in opposite arm, stepping back each rep, per side
6-8 single leg dead lifts with kb in opposite arm
stretching
This went well. However, I tried to do the split squats with a kb at my chest and I felt a lot of pressure in my low back so I did them unweighted. I think maybe with dbs in each hand at the side might be better. Thanks!
Workout:
Airdyne sprint 16 secodns @100%
rest 3 min actively
x8
(rest 6 min bw sets 4/5)
Done
+
mobility (and movements from Dr Ben) work 20-30 min
4 rounds of:
6-8 split squats per side
8 lunges with bottoms up kb in opposite arm, stepping back each rep, per side
6-8 single leg dead lifts with kb in opposite arm
stretching
This went well. However, I tried to do the split squats with a kb at my chest and I felt a lot of pressure in my low back so I did them unweighted. I think maybe with dbs in each hand at the side might be better. Thanks!
Saturday, January 23, 2016
January 23, 2016
Daily score: 6
Workout:
A1. Negative hspu; accumulate 10 slow controlled reps x6; rest 1 min
Done
A2. Weighted pull up clusters; 1.1.1.1.1x6; rest 15 sec/rest 2 min
5#, 2.5#, Bw x 4 sets
B. Ring thing strict muscle ups; 6 reps x6; rest 2 min
6x6
C1. Stability ball stir the pots; 10 slow controlled reps per
direction x6; rest 30 sec
C2. Side plank; 40 seconds x6; rest 2 min
Done
D1. Assisted german hang; 30 seconsd x6; rest 30 sec
D2. Ring pec stretch; 30 secodns x6; rest 30 sec
D3. Standing shoudler extensions stretch; 30 secodns x6; rest 30 sec
D4. KB thoracic stretch on foam roller; 30 seconds x6; rest 30 sec
Done
+
airdyne 20 min easy cool down
Done
HSPU's were fine. Strict pull ups became hard enough to get 4th and 5th full rep with just body weight. Ring thing was fun as always, worked on pulling lower on chest. C series was tough...hard to get more than 30 seconds on the left arm side plank. D series felt great. AD was fine. Thanks!
Workout:
A1. Negative hspu; accumulate 10 slow controlled reps x6; rest 1 min
Done
A2. Weighted pull up clusters; 1.1.1.1.1x6; rest 15 sec/rest 2 min
5#, 2.5#, Bw x 4 sets
B. Ring thing strict muscle ups; 6 reps x6; rest 2 min
6x6
C1. Stability ball stir the pots; 10 slow controlled reps per
direction x6; rest 30 sec
C2. Side plank; 40 seconds x6; rest 2 min
Done
D1. Assisted german hang; 30 seconsd x6; rest 30 sec
D2. Ring pec stretch; 30 secodns x6; rest 30 sec
D3. Standing shoudler extensions stretch; 30 secodns x6; rest 30 sec
D4. KB thoracic stretch on foam roller; 30 seconds x6; rest 30 sec
Done
+
airdyne 20 min easy cool down
Done
HSPU's were fine. Strict pull ups became hard enough to get 4th and 5th full rep with just body weight. Ring thing was fun as always, worked on pulling lower on chest. C series was tough...hard to get more than 30 seconds on the left arm side plank. D series felt great. AD was fine. Thanks!
Friday, January 22, 2016
January 21, 2016
Daily score: 6
Workout:
Swim 300m for time
6:25
+
Swim 1000y @consistent easy pace
watch died...I know it was over 20 mins
+
mobility work 15-20 min
done
I was freezing all day and it seemed wrong to go get into water. But I did it...mostly for the hot tub after and because you told me to. Felt fine. Focused on staying relaxed and not hyperventilating. Thanks!
Workout:
Swim 300m for time
6:25
+
Swim 1000y @consistent easy pace
watch died...I know it was over 20 mins
+
mobility work 15-20 min
done
I was freezing all day and it seemed wrong to go get into water. But I did it...mostly for the hot tub after and because you told me to. Felt fine. Focused on staying relaxed and not hyperventilating. Thanks!
Thursday, January 21, 2016
January 20, 2016
Daily score: 7
Workout:
Barbell club
power snatch= 97#
power clean= 132#
Worked to a 1RM with good form (so basically a solid heavy single) power snatch and power clean. The class was setting a 1RM snatch and C and J to use as a baseline for the beginning of a cycle. But I had just met with Dr Ben and he told me I shouldn't be squatting below parallel until I can do so without losing my lumbar curve so...for now I am working on 'power' lifts. I worked with Dr Ben for about 45 minutes on movements prior to the hour of lifting and am sore today (the next day)...strangely enough in my glutes...so maybe more from the work with Ben than from lifting. I will email you about what he and I went over. Thanks!
Workout:
Barbell club
power snatch= 97#
power clean= 132#
Worked to a 1RM with good form (so basically a solid heavy single) power snatch and power clean. The class was setting a 1RM snatch and C and J to use as a baseline for the beginning of a cycle. But I had just met with Dr Ben and he told me I shouldn't be squatting below parallel until I can do so without losing my lumbar curve so...for now I am working on 'power' lifts. I worked with Dr Ben for about 45 minutes on movements prior to the hour of lifting and am sore today (the next day)...strangely enough in my glutes...so maybe more from the work with Ben than from lifting. I will email you about what he and I went over. Thanks!
Monday, January 18, 2016
January 15, 2016
Daily score: 7
Workout:
A. Plank hold on rings; 30 seconds x6; rest as needed
30x6
B. Side plank; 30 seconds x5/side; rest 30 sec bw sides
30x5/side
C. Single arm farmers carry; 30 seconds x6; rest 30 seconds bw sides
(rest 2 min bw sets 3/4)
30x6, 62#
+
Airdyne sprint 20 sconds @100%
rest 2 min
x8
(rest 6 min bw sets 4/5)
Done
Everything felt good! Just realized I forgot to blog this workout! So I don't remember much more than that it went well! Thanks!
Workout:
A. Plank hold on rings; 30 seconds x6; rest as needed
30x6
B. Side plank; 30 seconds x5/side; rest 30 sec bw sides
30x5/side
C. Single arm farmers carry; 30 seconds x6; rest 30 seconds bw sides
(rest 2 min bw sets 3/4)
30x6, 62#
+
Airdyne sprint 20 sconds @100%
rest 2 min
x8
(rest 6 min bw sets 4/5)
Done
Everything felt good! Just realized I forgot to blog this workout! So I don't remember much more than that it went well! Thanks!
Thursday, January 14, 2016
January 14, 2016
Daily score: 6
Workout:
Swim 50m @100%
swim easy actively 2 min
x5
:57
:55
:51
:50
:51
+
Swim 100m @100%
swim easy actively 4 min
x3
1:56
1:57
1:56
+
Swim 200m for time
4:19
+
mobility work 15-20 min
Done in pool, hot tub, and sauna
I think I am improving a bit...breathing is still the issue after about 50yards. Definitely a good workout. I stretched in the pool then the hot tub and then some yoga stretches in the sauna. Felt amazing. Hoping to sleep like a baby tonight. Good luck to you and all your athletes this weekend!
Workout:
Swim 50m @100%
swim easy actively 2 min
x5
:57
:55
:51
:50
:51
+
Swim 100m @100%
swim easy actively 4 min
x3
1:56
1:57
1:56
+
Swim 200m for time
4:19
+
mobility work 15-20 min
Done in pool, hot tub, and sauna
I think I am improving a bit...breathing is still the issue after about 50yards. Definitely a good workout. I stretched in the pool then the hot tub and then some yoga stretches in the sauna. Felt amazing. Hoping to sleep like a baby tonight. Good luck to you and all your athletes this weekend!
Wednesday, January 13, 2016
January 13, 2016
Daily score: 6
Workout:
Barbell club
A) Snatch pull + snatch x 10
35kg x 2, 40 kg x 8
B) Clean pull + clean x 10
45kg x 2, 50kg x 8
With the snatch, worked on not letting butt come up first and setting feet to land stable under the bar. Clean: pretty much the same. One of the coaches mentioned possibly doing some 'bottom up' squats to help fire my glutes out of the hole because she saw me raise my butt to get up out of the front squat. Obviously this is not a new revelation for me. Worked for an hour. I think I was nervous in my head about how I would feel but I felt fine and feel good now about an hour after. I stayed 'light' but it seemed heavy. Anyhow, great to work with the bar and feel physical. I missed last night's swim d/t the day falling apart so I am a little out of order. I will make it up on Friday. Thanks!
Workout:
Barbell club
A) Snatch pull + snatch x 10
35kg x 2, 40 kg x 8
B) Clean pull + clean x 10
45kg x 2, 50kg x 8
With the snatch, worked on not letting butt come up first and setting feet to land stable under the bar. Clean: pretty much the same. One of the coaches mentioned possibly doing some 'bottom up' squats to help fire my glutes out of the hole because she saw me raise my butt to get up out of the front squat. Obviously this is not a new revelation for me. Worked for an hour. I think I was nervous in my head about how I would feel but I felt fine and feel good now about an hour after. I stayed 'light' but it seemed heavy. Anyhow, great to work with the bar and feel physical. I missed last night's swim d/t the day falling apart so I am a little out of order. I will make it up on Friday. Thanks!
Friday, January 8, 2016
January 7, 2016
Daily score: 6
Workout:
Swim 100y @slightly faster than 1000 pace
rest 30 seconds
x6
all around 2:08 - 2:12
+
Kickboard only swim:
50y
rest 20 seconds
x6
rest 3 min
x2
(only repeat the kickboards)
all around 2:30
Strange that I felt like I was trying harder but still swimming slower than sunday on the 100y intervals. Story of my life I guess, trying harder and going slower, lol. It is weird that I swan 1000y at a faster pace and I was really trying last night. Anyhow, breathing is still an issue. Other than that, the freestyle was fine. For the kickboard laps: I was surprised how much work this was. It seems like it would be easy but it wasn't and I definitely felt like I was moving like a snail. I was in the pool swimming for a total of 53 minutes which I was impressed at. Never done that :). Thanks!
Workout:
Swim 100y @slightly faster than 1000 pace
rest 30 seconds
x6
all around 2:08 - 2:12
+
Kickboard only swim:
50y
rest 20 seconds
x6
rest 3 min
x2
(only repeat the kickboards)
all around 2:30
Strange that I felt like I was trying harder but still swimming slower than sunday on the 100y intervals. Story of my life I guess, trying harder and going slower, lol. It is weird that I swan 1000y at a faster pace and I was really trying last night. Anyhow, breathing is still an issue. Other than that, the freestyle was fine. For the kickboard laps: I was surprised how much work this was. It seems like it would be easy but it wasn't and I definitely felt like I was moving like a snail. I was in the pool swimming for a total of 53 minutes which I was impressed at. Never done that :). Thanks!
Wednesday, January 6, 2016
January 5, 2016
Daily score: 7
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands, frog stands as well during this time)
Done
B. Frog stand; accumulate 5 min for quality
5 mins (15-35 second increments)
B. Ring thing; 3 reps x12; rest as needed bw sets (hang weight around your waist to make the sets of 3 difficult)
3 x 12:
Body weight, 5#, 5, 7.5, 10 x 8 sets
+
assault bike spritn 30 secdodns @100%
rest 3 min actively
x6 sets
Done
I did better holding the handstand longer today but was floppy rolling out. Headstands were easier to hold longer today too. Frogstand fatigued after the first 2.5 mins...I petered out to doing sets of 15-20 seconds. Ring thing was fun...the last few sets were pretty tough, the third rep I noticed I would catch higher up my chest. Trying to pull low to sternum though. I've already calculated how much weight I need to be able to do in order to get a strict mu without the ring thing...it's more than 10#'s :). Assault bike was a killer because it was so cold! Lol. But I lived. The new bikes the gym has blow so much cold air up at you. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands, frog stands as well during this time)
Done
B. Frog stand; accumulate 5 min for quality
5 mins (15-35 second increments)
B. Ring thing; 3 reps x12; rest as needed bw sets (hang weight around your waist to make the sets of 3 difficult)
3 x 12:
Body weight, 5#, 5, 7.5, 10 x 8 sets
+
assault bike spritn 30 secdodns @100%
rest 3 min actively
x6 sets
Done
I did better holding the handstand longer today but was floppy rolling out. Headstands were easier to hold longer today too. Frogstand fatigued after the first 2.5 mins...I petered out to doing sets of 15-20 seconds. Ring thing was fun...the last few sets were pretty tough, the third rep I noticed I would catch higher up my chest. Trying to pull low to sternum though. I've already calculated how much weight I need to be able to do in order to get a strict mu without the ring thing...it's more than 10#'s :). Assault bike was a killer because it was so cold! Lol. But I lived. The new bikes the gym has blow so much cold air up at you. Thanks!
Sunday, January 3, 2016
January 3, 2016
Daily score: 7
Workout:
swim 1000 yards for time
19:57
Well, it was an interesting day. Woke up to snow! So I had to dig out both my swim stuff and my ski stuff in the same day. It's been a looooong time since I swam laps. I started out too fast and got out of breath and then struggled just to get a good breathing pattern. I just don't know how to pace swimming. Because if I slow down my face stays under longer and I wanna breath! Lol. Was weird. I didn't do flip kicks at the wall, just stopped at each end took a deep breath and turned around. Right shoulder got sore but I think in a good way. The absolute best part was the hot tub and sauna after :). And then coming home to let my dog play in the snow :). Thanks!
Workout:
swim 1000 yards for time
19:57
Well, it was an interesting day. Woke up to snow! So I had to dig out both my swim stuff and my ski stuff in the same day. It's been a looooong time since I swam laps. I started out too fast and got out of breath and then struggled just to get a good breathing pattern. I just don't know how to pace swimming. Because if I slow down my face stays under longer and I wanna breath! Lol. Was weird. I didn't do flip kicks at the wall, just stopped at each end took a deep breath and turned around. Right shoulder got sore but I think in a good way. The absolute best part was the hot tub and sauna after :). And then coming home to let my dog play in the snow :). Thanks!
January 2, 2016
Daily score: 7
Workout:
A1. Negative hspu; accumulate 8 slow controlled reps x5; rest 1 min
8 x 5
A2. Weighted pull up clusters; 1.1.1.1.1x5; rest 15 sec/rest 2 min
all with 5#
B. Negative ring muscle ups; accumulate 24 slow controlled reps not for time
24
C1. Stability ball stir the pots; 10 slow controlled reps per
direction x5; rest 30 sec
10/ directions x 5
C2. Side plank; 40 seconds x5; rest 2 min
30L/30R
30/35
30/35
30/35
30/30
D1. Assisted german hang; 30 seconsd x5; rest 30 sec
30 x 5
D2. Ring pec stretch; 30 secodns x5; rest 30 sec
30 x 5
D3. Standing shoudler extensions stretch; 30 secodns x5; rest 30 sec
30 x 5
D4. KB thoracic stretch on foam roller; 30 seconds x5; rest 30 sec
30+ x 5
+
airdyne 15 min easy cool down
HSPU's went well, pull ups did too. The last 2 sets of pull ups reps 4 and 5 were pretty tough. Negative mu's were much more solid today, I was doing sets of 3. Stability ball was fine. Side plank: I struggled to get 30 seconds on the left arm and 35 on the right. My shoulders just start to give. The D series was heaven again. The thoracic stretch is so nice I held it a little longer. AD was good, just so cold with the fan blowing on me after cooling down. It was a very cold morning...25 degrees or so. Thanks!
Workout:
A1. Negative hspu; accumulate 8 slow controlled reps x5; rest 1 min
8 x 5
A2. Weighted pull up clusters; 1.1.1.1.1x5; rest 15 sec/rest 2 min
all with 5#
B. Negative ring muscle ups; accumulate 24 slow controlled reps not for time
24
C1. Stability ball stir the pots; 10 slow controlled reps per
direction x5; rest 30 sec
10/ directions x 5
C2. Side plank; 40 seconds x5; rest 2 min
30L/30R
30/35
30/35
30/35
30/30
D1. Assisted german hang; 30 seconsd x5; rest 30 sec
30 x 5
D2. Ring pec stretch; 30 secodns x5; rest 30 sec
30 x 5
D3. Standing shoudler extensions stretch; 30 secodns x5; rest 30 sec
30 x 5
D4. KB thoracic stretch on foam roller; 30 seconds x5; rest 30 sec
30+ x 5
+
airdyne 15 min easy cool down
HSPU's went well, pull ups did too. The last 2 sets of pull ups reps 4 and 5 were pretty tough. Negative mu's were much more solid today, I was doing sets of 3. Stability ball was fine. Side plank: I struggled to get 30 seconds on the left arm and 35 on the right. My shoulders just start to give. The D series was heaven again. The thoracic stretch is so nice I held it a little longer. AD was good, just so cold with the fan blowing on me after cooling down. It was a very cold morning...25 degrees or so. Thanks!
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