Daily score: 6 (bad allergies)
Workout:
A. Squat snatch; 10 singles @75-85% 1rm; rest 90 seconds
88,88,93,93,98x6
B. Front squat; 3x3; rest 2 min
123,133,138
C. Clean grip 3" deficit deadlift @31x1; 4-5x5; rest 2 min
123x5
143x5
153x5
163x5x2
D1. Single leg good mornings; 10-12x3; rest 1 min
15# bar, 10/leg x 3
D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x3; rest 1 min
4/leg x 3
D3. Standing hip CARs; 2 reps per leg x3; rest 1 min
Done
+
3 rounds for time:
20 unbroken wall balls
15 power snatch 75#
14:12
IT FELT SO GOOD TO BE BACK! This was tough but so satisfying. The snatch singles felt great but the 75# in the wod felt heavy. I'll get to that. Front squats felt good, wore my belt, could have done more weight but wanted to be cautious first day back. DL's went fine but I know I will be sore tomorrow from them. I think the single leg DL's were good stretching after. D series went well. The wod...was tough...seriously sloppy on the snatches after the wb's. The most I did unbroken was 4, and the last two rounds were all sloppy singles. It felt heavy. It also felt hard to keep my core engaged while out of breath and I know I wasn't dropping under it enough. Good things to work through before Friday. Thanks!
Tuesday, May 31, 2016
Thursday, May 12, 2016
May 12, 2016
Daily score: 7
Workout:
A.Weighted pull up; build to a max
25 (5# pr)
B. Strict pull ups; amrap unbroken x3; rest 3 min
4,4,4
C. HS hold; 20 seconds x6; rest 1:10
20x6
D. Ring rows; amrap unbroken x3; rest 2 min
20,16,12
+
4 rounds for time:
15 s2O 65#
15 bar facing burpees
9:28
This is my 500th post! Wow. It's been a pleasure. And what a great workout. Just what I needed. Stressed about surgery tomorrow...not worried about big things just the small silly things... like being in a hospital gown amongst the people I work with. It's just going to be so odd. Anyhow...strict pull ups felt good despite my collarbone to shoulder connection being sore/stiff after the yoke carries yesterday. Arms in general are sore, I think d/t the assault bike sprints. HS were hard on my wrists, they were sore too. But 20 seconds was fine. Ring rows fatigued. And the wod was just fun! I did all the S2O unbroken. I jerked a handful on the last two rounds. I don't think I could feel my arms on the 4th round of push presses. Thanks!
Workout:
A.Weighted pull up; build to a max
25 (5# pr)
B. Strict pull ups; amrap unbroken x3; rest 3 min
4,4,4
C. HS hold; 20 seconds x6; rest 1:10
20x6
D. Ring rows; amrap unbroken x3; rest 2 min
20,16,12
+
4 rounds for time:
15 s2O 65#
15 bar facing burpees
9:28
This is my 500th post! Wow. It's been a pleasure. And what a great workout. Just what I needed. Stressed about surgery tomorrow...not worried about big things just the small silly things... like being in a hospital gown amongst the people I work with. It's just going to be so odd. Anyhow...strict pull ups felt good despite my collarbone to shoulder connection being sore/stiff after the yoke carries yesterday. Arms in general are sore, I think d/t the assault bike sprints. HS were hard on my wrists, they were sore too. But 20 seconds was fine. Ring rows fatigued. And the wod was just fun! I did all the S2O unbroken. I jerked a handful on the last two rounds. I don't think I could feel my arms on the 4th round of push presses. Thanks!
Wednesday, May 11, 2016
May 11, 2016
Daily score: 8
Workout:
A. Front rack yoke walks; 20 steps x5; rest 90 seconds
235
265x4
B. Tuck ups; 20 reps x4; rest 2 min
20x4
+
Assault bike 1 min max cals
rest 10 min
x2
32
28
+
C. Hemibridge breathing drills 15 min
(https://www.youtube.com/watch?v=FFc8PekViwQ)
Done
The yoke walks weirdly did not sit well on my collarbone today, doable but I didn't get crazy with the weight. It was heavy as it was. Tuck ups were hard...last set I broke up at 16. This was my first time doing anything close to 1 min on the bike, I had NO IDEA, lol. I started out way too fast on the first one and was shocked how I hit sand after about 20 seconds. Amazing how I slowed even though I was really pushing! Burning lungs, quads, and my arms were way more fatugued than I expected. I tried to game the second one and pick a tough pace but more sustainable...and it was more sustainable and slightly less painful but clearly not as good of a score. Wow. A new pain encountered. Breathing drills were tough the first 5 mins until my HR came down. Thanks!
Workout:
A. Front rack yoke walks; 20 steps x5; rest 90 seconds
235
265x4
B. Tuck ups; 20 reps x4; rest 2 min
20x4
+
Assault bike 1 min max cals
rest 10 min
x2
32
28
+
C. Hemibridge breathing drills 15 min
(https://www.youtube.com/watch?v=FFc8PekViwQ)
Done
The yoke walks weirdly did not sit well on my collarbone today, doable but I didn't get crazy with the weight. It was heavy as it was. Tuck ups were hard...last set I broke up at 16. This was my first time doing anything close to 1 min on the bike, I had NO IDEA, lol. I started out way too fast on the first one and was shocked how I hit sand after about 20 seconds. Amazing how I slowed even though I was really pushing! Burning lungs, quads, and my arms were way more fatugued than I expected. I tried to game the second one and pick a tough pace but more sustainable...and it was more sustainable and slightly less painful but clearly not as good of a score. Wow. A new pain encountered. Breathing drills were tough the first 5 mins until my HR came down. Thanks!
Tuesday, May 10, 2016
May 10, 2016
Daily score: 7
Workout:
A. Clean grip deadlift; build to a tough single
251
B. Single leg RDLs; 6-8x4; rest 1 min bw sides
33 x 7
43 x 8 x 3
+
Row 2k for time
8:12 (12 second pr)
Well, I ran out of weight on the heavy DL. I've always wanted to use all my weight. It's that same satisfying feeling as when I give all my drugs at work and have nothing to waste. However, I maybe could have done 10#'s more but this was probably just right for a heavy single. Single leg rdls are so hard...and weird today, they were harder on the left. Mostly a balance issue. Right glute feels great, now I'm just getting pinching in the front of the hip, even a little during the rdls. Row...it was hot...and I went out too hard...there was some lung burning and I was pretty shaky when I stepped off. But happy I improved. I started out around 1:56 pace and found that I settled around 2:07 and that was more sustainable. Thanks!
Workout:
A. Clean grip deadlift; build to a tough single
251
B. Single leg RDLs; 6-8x4; rest 1 min bw sides
33 x 7
43 x 8 x 3
+
Row 2k for time
8:12 (12 second pr)
Well, I ran out of weight on the heavy DL. I've always wanted to use all my weight. It's that same satisfying feeling as when I give all my drugs at work and have nothing to waste. However, I maybe could have done 10#'s more but this was probably just right for a heavy single. Single leg rdls are so hard...and weird today, they were harder on the left. Mostly a balance issue. Right glute feels great, now I'm just getting pinching in the front of the hip, even a little during the rdls. Row...it was hot...and I went out too hard...there was some lung burning and I was pretty shaky when I stepped off. But happy I improved. I started out around 1:56 pace and found that I settled around 2:07 and that was more sustainable. Thanks!
May 7 and 8, 2016
Daily scores: 6/6 tired from working nights friday/sat night
Workout:
Outdoor activity
I stuck with hiking this weekend because I had limited time to get creative with working nights and Mother's Day. Nothing too exciting but felt good to be out. Calves got a little sore from the climb but not bad. Night shifts definitely do not contribute to my well being. But my job does, so...I'll stop complaining. Thanks!
Workout:
Outdoor activity
I stuck with hiking this weekend because I had limited time to get creative with working nights and Mother's Day. Nothing too exciting but felt good to be out. Calves got a little sore from the climb but not bad. Night shifts definitely do not contribute to my well being. But my job does, so...I'll stop complaining. Thanks!
Friday, May 6, 2016
May 5, 2016
Daily score: 8
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x8;
rest 90 sec
5 x 8
B. Slow controlled kip on bar; 10 reps x5; rest 2 min
10 x 8
C1. FLR on rings in ext rotation; 20 seconds x6; rest 1 min (create
maximal tension in glutes, abs, etc)
20 x 6
C2. Top of ring row isometric hold; amsap x6; rest 90 sec
28,28,30,23,23,21
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x6; rest as needed
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x6; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
Done
By the 5th round on 'A' the 5th rep was hard to control and the whole 8th round was pretty tough. The bottom is the hardest to not drop. Kipping was better this week, forearms were starting to get tight though. FLR hold are not so bad, top of the row holds are tough and I get shaky. D series went well. Thanks!
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x8;
rest 90 sec
5 x 8
B. Slow controlled kip on bar; 10 reps x5; rest 2 min
10 x 8
C1. FLR on rings in ext rotation; 20 seconds x6; rest 1 min (create
maximal tension in glutes, abs, etc)
20 x 6
C2. Top of ring row isometric hold; amsap x6; rest 90 sec
28,28,30,23,23,21
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x6; rest as needed
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x6; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
Done
By the 5th round on 'A' the 5th rep was hard to control and the whole 8th round was pretty tough. The bottom is the hardest to not drop. Kipping was better this week, forearms were starting to get tight though. FLR hold are not so bad, top of the row holds are tough and I get shaky. D series went well. Thanks!
Thursday, May 5, 2016
May 4, 2016
Daily score: 7
Workout:
A. Front rack yoke walks; 16 steps x5; rest 90 seconds
235
255
285x3
B. HAnging L holds; amsap x5; rest 1 min
15,12,12,11,10
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x18
(rest 5 min bw sets 9/10)
466 calories
+
C. Bent knee hollow body hold; 30 secodns x5; rest 30 sec (create as
much tension as possible in abs)
30 x 5
D. Hemibridge breathing drills 15 min
Done
Yoke walks felt a lot heavier in the front rack and the yoke is so wide it does choke a bit more than a bar. Hanging L-holds were tough, my low abs seemed sore to start and that's where I felt it most. Bike was fine, just long. I did my best to dig up intensity for every sprint. And I recalled running for 3+ hours multiple times in my past, so 45 mins on an AD shouldn't be so bad, and it wasn't. Hollow body's were tough...and I was fighting off ab cramps the whole time, got one at the end when I rolled over. Core was sore to begin with today. Breathing drills were great, relaxing. Thanks!
Workout:
A. Front rack yoke walks; 16 steps x5; rest 90 seconds
235
255
285x3
B. HAnging L holds; amsap x5; rest 1 min
15,12,12,11,10
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x18
(rest 5 min bw sets 9/10)
466 calories
+
C. Bent knee hollow body hold; 30 secodns x5; rest 30 sec (create as
much tension as possible in abs)
30 x 5
D. Hemibridge breathing drills 15 min
Done
Yoke walks felt a lot heavier in the front rack and the yoke is so wide it does choke a bit more than a bar. Hanging L-holds were tough, my low abs seemed sore to start and that's where I felt it most. Bike was fine, just long. I did my best to dig up intensity for every sprint. And I recalled running for 3+ hours multiple times in my past, so 45 mins on an AD shouldn't be so bad, and it wasn't. Hollow body's were tough...and I was fighting off ab cramps the whole time, got one at the end when I rolled over. Core was sore to begin with today. Breathing drills were great, relaxing. Thanks!
Wednesday, May 4, 2016
May 3, 2016
Daily score: 8
Workout:
A. Squat clean tech work with barbell working on tension - accumulate
30-50 reps working on catching low with maximal tension @slightly
heavier weights than previous loading
43#
50 reps
B. Front squat; 10 sets of 2 @90% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)
148 (91%)
2 x 10
C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
F. Supine hip cars; accumulate 2 slow controlled reps per side
Done
I think I am improving on 'A'...I posted the video but I don't know if you can tell anything from it. I feel like I'm keeping tension better but not necessarily changing directions fast. Getting lower though. B was fun. I am getting excited about squating heavy now. I think I'm keeping tension better...the videos were set 7 and 8 and legs were getting a little tired but back was feeling strong. The FRC series was intense as always. Right leg is way more limited by anterior hip pinching...I backed the full range when it pinched like you said. I tried a bunch of stretche and rolling but my hip flexors on that side are still super tight the next day. Thanks!
Workout:
A. Squat clean tech work with barbell working on tension - accumulate
30-50 reps working on catching low with maximal tension @slightly
heavier weights than previous loading
43#
50 reps
B. Front squat; 10 sets of 2 @90% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)
148 (91%)
2 x 10
C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
F. Supine hip cars; accumulate 2 slow controlled reps per side
Done
I think I am improving on 'A'...I posted the video but I don't know if you can tell anything from it. I feel like I'm keeping tension better but not necessarily changing directions fast. Getting lower though. B was fun. I am getting excited about squating heavy now. I think I'm keeping tension better...the videos were set 7 and 8 and legs were getting a little tired but back was feeling strong. The FRC series was intense as always. Right leg is way more limited by anterior hip pinching...I backed the full range when it pinched like you said. I tried a bunch of stretche and rolling but my hip flexors on that side are still super tight the next day. Thanks!
Sunday, May 1, 2016
April 30, 2016
Daily score:9
Workout:
Outdoor hike/walk 60-90 min
+
30-45 min mobility work
This was such perfect timing. It was a gorgeous day here and my dog really needed some time with me and outdoors. We went on a trail hike about 90 minutes, I left my phone and hardly saw anyone else on the trail. It was heaven. I think I will do it again tomorrow :). Thanks!
Workout:
Outdoor hike/walk 60-90 min
+
30-45 min mobility work
This was such perfect timing. It was a gorgeous day here and my dog really needed some time with me and outdoors. We went on a trail hike about 90 minutes, I left my phone and hardly saw anyone else on the trail. It was heaven. I think I will do it again tomorrow :). Thanks!
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