March 30, 2016

Daily score: 7

Workout:

airdyne sprint 15 seconds @100% effort
slow spin recovery 2 min
x15
rest 4 min bw sets 5/6, 10/11

Done

+
A1. Standing RDL position hip rotations; 5 slow controlled reps per
leg x4; rest as needed
A2. Standing hip internal rotation reps; 10 slow controlled reps per
leg x4; rest as needed
A3. Wall knee drives with back leg hip extension; 6 reps w/ 3 sec
pause at the top of each rep x4; rest as needed
A4. Natural knee extensions; 10 slow controlled reps x4; rest as needed

Done

I was at Scott's gym today.  He has an assault bike versus the airdyne bike I've gotten used to.  I have to say the assault bike felt better.  Of course it was gorgeous out and I rolled the bike out into the sun which made it seem better too.  So sprints went well.  Quads feel great.  Hami's were a little tight but not after the A series.  On the standing hip rotations there is an audible clicking in my right hip, not painful though.  And on the internal rotations, my right leg is way more tight and seems to catch/pinch more.  Also, on the knee drives I have a hard time keeping the glute flexed on the right.  Thanks!

March 29, 2016

Daily score: 6 (quads still sore, tight)

Workout:

A. Squat clean; 10 singles @89% 1rm; rest 2 min


128x10

B. Concentric only front squat from blocks; 1.1.1x6; rest 20 sec/rest
2min (heavy as possible)


123,128,123,128,133,133

C. Snatch grip RDL; 3-4x5; rest 2 min


73x4
88x4
98x4
108x4
118x4

D. Good mornings @22x1; 6-8x5; rest 90 sec


63x6
58x8
58x8
58x8
58x8

E. Seated medball russian twists; 20 reps x5; rest 2 min


20x5

F. Side plank; 20 secodns x5; rest 40 sec

20/side x 5


Quads were still sore today but not terrible.  Massage last night helped a lot I think.  Cleans felt way better this week at 128 than last week at 123.  Concentric front squats felt heavier though.  I had a harder time getting tension set and even failed the second rep on the second set.  I wore my belt the last 2 sets and that seemed to help.  May be that my core was tired from a 'plank off' challenge I partook in in order to win my right to leave work for the day.  I got second and only lost by 5 seconds...I held a 4:15 plank :).  Has to be a record for me.  And got an ab cramp after, lol.  Anyway, back on track...shoulda started way heavier on the rdls.  Whereas the good mornings were hard for me to keep a good lumbar curve past 58# at the tempo.  E and F went well.  Thanks!

March 27, 2016

Daily score:  7

Workout:

A. Push press @31x1; 4-5x5; rest 2 min


83x5
88x5
93x5
98x5
103x5

B. Eccentric only weighted pull ups @41a1; 2-3x6; rest 90 seconds


10x3
15x3
20x3
26x3
26x3

C1. Jumping muscle ups; 5 reps x4; rest 1 min


5x4

C2. Bent over barbell rows; 6-8x4; rest 1 min


93x6x4

D. Weighted passthroughs; 3 slow controlled reps normal grip and eagle
grip x5; rest 1 min


3 each x 5

E. Skin the cats; 2 slow controlled reps x4; rest 2 min


2x5

+
mobility work 20-30 min

Done, romwod


I was super cautious and went light today just to not take any risks like you said with my upper back still a bit sore.  My right neck felt on the brink of tweaking too so I was super careful.  Everything went well.  I raised the rings higher this week for the jumping mu's...I made it through the first 2 rounds with them higher and then lowered them a bit for the last two.  I did a lower body romwod...my quads are super sore from yesterday.  My right hamstring was also waaaay more tight than the left.  That's all! Thanks!

March 26, 2016

Daily score: 8

Workout:

A. Squat snatch; build to a tough single

115

B. Front squat @4121; 6-8x5; rest 1 min

85x8
85x7
85x6
85x6
85x6

C1. Back squats 10 reps x5; rest 10 sec

 95x10x5

C2. Side to side cossack squats; 12 alt'ing reps x5; rest 2 min

 12x5

D1. Standing knee extensions; 5 slow controlled reps per side (one
leg, maintain stiff back knee, vertical posture) x5; rest as needed

 5x5

D2.Low bridge hamstring curls; 10 slow controlled reps x5; rest as needed

 10x5

+
Row 1k for time

3:56

Upper back felt 80-90% today and snatching didn't bother it at all.  I felt it a tiny bit with the front squats just on the left side (the rib he had a hard time adjusting) but not bad enough to stop.  115 went up no problem with no failed reps up to that point.  I failed 120,  I get under it fine but wobble trying to get up...elbows seem to give out.  Front squats were hard with the tempo and short rest but I know I did better than last week.  Back squats- also hard, and legs were getting tired.  Everything else went fine.  I shoulda pushed harder in the first half of the row but of course I paced it.  Thanks!

March 24, 2016

Daily score: 8 (prior to workout)

Workout:

A. Split jerk; 1.1.1x5; rest 15 sec/rest 90 seconds (~85-95% 1rm)

138 x3
138 x3
B1. In line lunge stance strict press @21x1; 6-8x5; rest 1 min



B2. Jumping muscle up; 6 reps x5; rest 1 min (report in how the dip
feels after the jump and if you adapted at all)



C. False grip ring rows @21x1; amrap unbroken x5; rest 2 min



D. Weighted passthroughs; 3 slow controlled reps normal grip and eagle
grip x4; rest 1 min



E. Hanging scap circles; 10 slow controlled reps x4; rest 1 min



 I was feeling good and excited for this workout.  On the second set of split jerks, last rep, I pushed the bar out in front of me and my upper back immediately seized up after I dropped the bar.  It felt like I had been slammed in the back between the shoulder blades and had the wind knocked out of me.  I tried to walk it off to no avail.  It felt a lot like the rib trouble I have had in the past and was wrapping around from back to front along the ribs when I'd breath.  So, I called it and headed over to Dr. Ben to see if he could help.  He said I had ribs out on both sides, we were able to adjust one side back in and it feels so much better the other side he did grastin, and pinning and stretching, etc.  He helped quite a bit.  I'm gonna try a hot tub and the compex tonight and hope it will all have calmed down by Saturday.  Another good reason to use good form and not try and save a rep like I did :(. 

March 23, 2016

Daily score: 8

Workout:


5 burpees AFAP
airdyne sprint 15 seconds @100% effort
slow spin recovery 2 min
x6




+
5 box jumps 24" AFAP
airdyne sprint 15 seconds @100% effort
slow spin recovery 2 min
x6


Amazing how much this hurt by the end. May be seasonal allergies but I even felt kinda wheezy.  I didn't take a break between the two, just went straight through to get it done.  And I went hard.  About 300 cals on the bike.  Oh, and I forgot to mention how sore my arms/lats were yesterday.  Much better today. Thanks!

March 22, 2016

Daily score: 6 tired

Workout:

A. Squat clean; 10 singles @87% 1rm; rest 2 min

All at 128

B. Concentric only front squat from blocks; 1.1.1x5; rest 20 sec/rest
2min (heavy as possible)

123 x 3
128 x 3
133 x 3
133 x 3
133 x 3

C. Snatch grip RDL; 3-4x4; rest 2 min

65x4
80x4
90x4
100x4

D. Good mornings @22x1; 6-8x4; rest 90 sec

45x8
55x8
65x8
75x7


E. Seated medball russian twists; 20 reps x4; rest 2 min

20x4

F. Side plank; 20 secodns x4; rest 40 sec

20 sec/side x 4



I had a coach in and out while I was cleaning to give me some pointers which was super nice.  The concentric only front squats were super cool and I think something really good for my problem getting out of the hole.  I started pretty much as low as possible.  I failed the 3rd rep on the last set but took a short break and then got it.  RDLs were a stretch...felt more tight in the right buttock/hami.   Good mornings were tough at the tempo...also felt more on right.  E and F were fine.  Thanks!

March 21, 2016

Daily score: 8

Workout:

A. Push press @31x1; 4-5x4; rest 2 min

105x5
110x5
115x4
115x4

B. Eccentric only weighted pull ups @41a1; 2-3x5; rest 90 seconds

31 x 3
33.5 x 3
36 x 3
38.5 x 3

C1. Jumping muscle ups; 5 reps x3; rest 1 min

5 x 3!

C2. Bent over barbell rows; 6-8x3; rest 1 min

95x6x3

D. Weighted passthroughs; 3 slow controlled reps normal grip and eagle
grip x4; rest 1 min

5#x3each
7.5x3eachx2

E. Skin the cats; 2 slow controlled reps x3; rest 2 min

2x3

+
mobility work 20-30 min

Done 

Push press went well.  Eccentric pull ups were fine until the last set, last rep...I could feel my neck to left shoulder just on the brink of tweaking/seizing up.  So, in an effort not to be in pain and lose sleep the next few days, I skipped the fifth set.  Jumping muscle ups were so much better, I am figuring them out.  I've discovered that I must get the rings low to my hip and push from there.  I didn't miss any today!  Rows were hard at 95.  Thank you for giving me skin the cat numbers that were more manageable and did not make me barf :).  The only way I can get started without bending at the elbow to pull over is to jump a little.  Thanks!

March 18, 2016

Daily score: 5 (just sleep deprived and feeling low energy from work, would have taken the day off but am going outta town to watch a friend at a strongman competition tomorrow, so had to do this today.  I lived.)


Workout:

A. Squat snatch x1/hang snatch x1 (above knee); build to a tough single


103

B. Front squat @4121; 6-8x4; rest 1 min


All 83x6

C1. Back squats 10 reps x4; rest 10 sec


All 83x10

C2. Side to side cossack squats; 12 alt'ing reps x4; rest 2 min


12x4

D1. Standing knee extensions; 5 slow controlled reps per side (one
leg, maintain stiff back knee, vertical posture) x4; rest as needed

Done

D2.Low bridge hamstring curls; 10 slow controlled reps x4; rest as needed


Done

+
Row sprint 500m for time
rest 10 min
x2

1:50
1:51


Boy was I feeling lethargic today.  This was one of those workouts I just wanted to get through and that on it's own was a huge success.  I even fell on my ass snatching and kicked the bar with my shin...ought to be a fine bruise.  Wish I had a video to share and give you a smile.  I'm fine.  I did hit the 103 nicely though.  Squats were a grind.  Row was my best for today.  Glad I had 10 mins to recover.  Thanks!  I'm gonna recharge.

March 17, 2016

Daily score: 6 (tired from night shifts, arms/shoulders still sore)

Workout:


A. Split jerk; 1.1.1x4; rest 15 sec/rest 90 seconds (~85-95% 1rm)


138,138,145,145

B1. In line lunge stance strict press @21x1; 6-8x4; rest 1 min


55x8
65x8
70x7
70x6

B2. Jumping muscle up; 6 reps x4; rest 1 min (report in how the dip
feels after the jump and if you adapted at all)


3/6 (pushed out of the dip on 3 of the 6)
5/6
5/6
4/6

C. False grip ring rows @21x1; amrap unbroken x4; rest 2 min


14,11,12,12

D. Weighted passthroughs; 3 slow controlled reps normal grip and eagle
grip x3; rest 1 min


Done (5# on PVC)

E. Hanging scap circles; 10 slow controlled reps x3; rest 1 min

Done

My arms/shoulders were still tired from the last couple days and were burning (mostly delts I think) by the end of the split jerks.  I did figure out that if I catch the mu farther down my torso I am able to push out easier versus when I get bunched up with my shoulder right over my wrist.  But I fought for every one of those.  I also raised the rings each set a little bit.  I started with them lower than last week and finished with them higher.  Everything else went well.  Scap circles definitely feel more smoothe and strong on the left scap.  Thanks!

March 16, 2016

Daily score: 6 (working nights, sore arms)

Workout:

Swim 500y for time (I'm going to end the swim torture now! ;)

11:27

+
mobility work 15-20 min

Done


Yayayayaya! I survived swimming! This was rough today because I was tired from work and my shoulders were so tight and sore that every stroke was slightly painful.  But it is finished. :). I did an upper body romwod.  Thanks!

March 15, 2016

Daily score: 8

Workout:

Workout with Class:

6 min EMOM:
even = 100 foot bear crawl
odd = row 200m

10,9,8,7,6,5,4,3,2,1
Bench press
500m,450,400,350,300,250,200,150,100,50m
Row

85x10
90x9
90x8
95x7
95x6
100x5
110x4
115x3
120x2
130x1
135x1 (15# PR)

 This was so fun.  The workout was not for time, just completion.  I did an extra rep at the end because I knew I had more in me.  I'd like to think I could do even more since I did 135 after all those reps.  Not that it matters, but PR's always feel so good.  I have a feeling my biceps will be tight tomorrow.   Super excited about more gym and less swimming in my futrue :).  Thanks!

March 13, 2016

Daily score:  7

Workout:

A. Squat snatch; 8 singles @80-90% 1rm; rest 75 sec

93, 98, 98, 98, 103, 103, 103, 103

B. Back squat; 3x3; rest 3 min (building sets to a tough 3 on the last)

135x3
155x3
165x2

C. Pike hspu with paralletes to full depth @31x2; 10 reps x5; rest 90 seconds

5 reps x 5

+
21-15-9
DB thrusters 25#
row calories

5:25

+
mobility work 20-30 min

done 

Snatching was great.  I powered one rep at 103 and repeated it.   Back squats felt good but I just couldn't come up with the third rep at 165.  I struggle with knees coming in.  Those tempo hspu's were really hard for me.  I was quite obvious early on that I would not make 50 so I cut them in half.  I have a really hard time pushing out of the bottom at full depth.  Same thing that always happens when I get to an end range.  Maybe a problem with going too far with my flexibility?  The wod definitely had my lungs burning by the end.  By rep 17 of the 21 I was getting shaky.  But it was over before I could get too upset.  Thanks!

March 10, 2016

Daily score: 9

Workout:

A. Split jerk; build to a tough single

 163, 10# PR

B. Weighted negative ring thing muscle ups; 5 slow controlled reps x5;
rest 90 sec

5 x 5 at 62#

C. Jumping muscle ups; accumulate 12 reps

12, no successful dips

+
30 seconds max reps burpees
30 seconds rest
x10

10 burpees x 4 sets, 9 x last 6 sets

+
D1. Hollow body holds; 20 seconds x3; rest 1 min

20 x 3

D2. Side plank; 20 seconds x3/side; rest 1 min

20 x3/side

D3. Stability ball stir the pots; 10 slow controlled reps per
direction x3; rest 1 min

10/direction x 3 

163

 168

 

Clearly it was a good day for me with the split jerk.  I was feeling pumped and aggressive and shoulders feel so healthy.  I didn't fail or come close to failing any reps until I tried for 168.  I didn't try that more than once because I felt like I would be going way past 'tough single'.  Eccentric mu's were fine but still pretty uncomfy with that much squeeze around the waist.  I think any more weight would be ridiculous.  Jumping mu's were sad because I couldn't get out of the dip!  Soooo glad I figured this out now rather than on my first time getting into the bottom of the mu and hating myself for not being able to push out.  I included three videos to illustrate my struggle.  It is weird because I went over to a lower set of rings and am able to do strict ring dips when going down first then up.  I just couldn't go from down up in the jumping mu.  I was trying really hard too...saw stars a few times.  Burpees were fun.  I was happy to squeeze 10 in as many times as I did.  The D series was challenging as by then I was tired.  Thanks!

March 9, 2016

Daily score: 8

Workout:

Swim 25y kickboard only
rest 15 seconds
x4
rest 30 sec
x2

these all took around 50 seconds


+
Swim 25y @max effort on the 75 seconds for 12 sets

All just shy of or right at 20 seconds
+
mobility work 15-20 min

done


So my watch was sadly dead and I didn't figure it out until I was already in the pool.  So I used the pool clock on the wall which was fine for knowing to leave every 75 seconds but not great for catching my splits.  Kickboard went fine, just feels slow.  The short sprints were actually kinda fun!  It was nice to take fewer breaths and really feel like I was moving fast and giving 100%.  Thanks!

March 8, 2016

Daily score: 8

Workout:

A. Squat clean; 10 singles @84% 1rm; rest 2 min

121 x 10

B. Front squat @3030; 2-3x5; rest 2 min
 
123 x 3
128 x 3
133 x 2
133 x 2
133 x 3

C. Clean grip RDL; 4-6x5; rest 2 min

113 x 6 x 5


(+
3 rounds:
10 pull ups
5 power snatch 85#
15 box jumps 24"
=8 mins)

D. Stability ball hamstring curls; 5 slow controlled reps x4; rest 90
sec (ensure hips stay elevatd through the movement)

 5 x 4

E1. Standing active leg raise; 10 secodns @end range/100% tension x4;
rest as needed

 done

E2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x4; rest as needed


done


Cleans felt good.  No one around to watch or coach today so I just focused on keeping back tight and coming up strong and fast.  I was surprised how much weight I managed on the tempo front squats.  I used my belt and just felt aggressive today I guess.  My upper back did curve a bit on the 3rd rep, last set, at 133.   RDLs were good.  And then...I regressed to second grade maturity and succumbed to peer pressure...it was one of the guys b-days and a bunch of the fun competitive guys from the gym were all doing a WOD with him and they asked me to join and I wanted to be cool with the cool kids, so I did.  Lol.  Know thyself, right?  And, also, it sounded like something that wouldn't kill me.  And it didn't.  Other than I learned that snatching even just 85# was waaaay more difficult for me when out of breath.  Anyhow, I did that with them and then finished my workout.  It was fun.  I don't think I have done kipping pull ups in forever.  The guys did muscle ups.  Pull ups felt so easy to pull up but my hands kept slipping off the bar.  The rest of the workout went well.  I promise not to make a habit of doing stupid peer pressure shit...in the gym anyway ;).  Thanks!









 

March 7, 2016

Daily score: 7

Workout:

A. Seated behind the neck strict press; 5, 5, 5, 3, 3, 3; rest2 min


65,67,70
75,75,75

B. Eccentric only weighted pull ups @41a1; 4-5x5; rest 90 seconds


20x5
26x5
26x5
26x4
26x4

C1. Close grip bench press; 5.5.5x4; rest 20 sec/rest 1 min


83,85,88,88

C2. Ring rows @2020 - accumulate 20 reps x4; rest 3 min


20x4

D. 5# DB shoulder CARs - 4 slow controlled reps per side


Done 

E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x4; rest as needed bw


Done

+
mobility work 20-30 min

Done

A was good, nothing eventful.  B- the last rep on the last set was more of a barely controlled descent.  C was fun, I really worked for the bench reps on the last 5 at 88.  On the DB CARs, the right is way more flexible, the left I have to bring away from my body more. Working on keeping the rest of my body still.  Thanks!

March 4, 2016

Daily score: 7

Workout:

A. Squat snatch; build to a moderate effort tng triple

98

B. Front squat; build to a max

138

C1. Front foot elevated split squats @22x1; 8-10x3; rest 1 min

10x3/leg

C2. Jump switch lunges; 10 alt'ing reps (as high and explosive as
possible x3; rest 1 min

10x3

D1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed

Done

D2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed

Done

+
Row sprint 15 seconds @100%
rest 90 sec
x12
(rest 4 min bw sets 6/7)

Done, all around 75-80m

Snatching felt good and was fun.  I was also happy with the front squat since my one rep on Sunday wasn't great, this felt much better.  Everything else went well.  Rowing was short and long and the same time.  Funny how that works.  Thanks!

March 3, 2016

Daily score: 7

Workout:

A. Split jerk; 8 singles @85%; rest 90 seconds


At 135

B1. Single arm DB Strict press @31x2; 8-10x3/side; rest 1 min


30 x 8 x 4 sets

B2. Weighted negative ring thing muscle ups; 5 slow controlled reps
x3; rest 1 min (use a weight that you cannot do a strict one so but
still challenges you through the transition point)


62# x 5 x4 sets

C. Ring thing muscle ups; accumulate 12 strict reps x4; rest 3 min


12 x 4

D. 5# DB shoulder CARs - 3 slow controlled reps per side


Done

E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw

Done


Split jerk felt great.  I accidentally did 4 sets on B1-B2.  Was fine except the 62# around the waist plus the ring thing belt does start to push the amount of abdominal squeeze to the limit, lol.  It's a bit of a predicament.  But it is heavy enough to make it very challenging.  The mu's we pretty tough on the last set.   Last couple of dips got difficult.  CARs are getting better...a bit of crackling on D.  Thanks!

March 2, 2016

Daily score: 7

Workout:

Swim 50y @100% effort
rest 90 seconds
x12
(rest 4 min bw sets 6/7)

:49
:45
:46
:48
:50
:50
:49
:49
:48
:50
:54 (nearly choked and died)
:50
 

+
mobility work 15-20 min

done

As usual I had to give myself pep talks throughout the day about going swimming.  But I really channelled all of my negative energy from pretty much the last decade into this workout and actually swam all out and nearly died.  Twice, really.  The :45 second sprint had me pretty shocked and then the second to last sprint I inhaled half the pool and managed to not drown.  It is still funny to me how hard this swimming stuff can be.  My biceps did get tight and even my quads were working hard to kick max effort.  I feel great this next morning though.  I do have to say, I will not cry if I do not have a long future of swimming...just saying.  Thanks. 

March 1, 2016

Daily score: 6

Workout:

A. Squat clean; 10 singles @82% 1rm; rest 2 min


at 117#

B. Front squat @3030; 4-5x5; rest 2 min


83 x5
88 x5
88 x5
93 x4
93 x5

C. Clean grip RDL; 6-8x5; rest 2 min


103 x8
103 x8
108 x8
108 x8
108 x8

D. Stability ball hamstring curls; 5 slow controlled reps x3; rest 90
sec (ensure hips stay elevatd through the movement)


5 x 3

E1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed


10 x 3/leg

E2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed

10 x3/leg

Arms/lats pretty sore from last workout.  Cleans felt heavy.  But were good practice.  Front squats at this tempo were challenging...the fast turn around and on the fifth rep I would reach a sticky point on the way up.  RDLs were good...a little hard on grip.  D and E were good...a little less cramping on E2 this time.  Thanks!