Daily score: 7
Workout:
A. Front squats; 5 sets of 5 (load heavy now if it feels 100%)
103,113,113,118,123
B. Rear foot elevated unloaded band resisted split squats; 6-8x5/side;
rest 1 min bw sides
8/side x 5
C. OH medball miniband marches; 20 steps x5; rest 2 min
20 x5
D. Band resisted deadbugs; 12 alt'ing reps x5; rest 90 seconds
12 x 5
E. test out movements again and see what feels good, what doesn't, etc
Deadlifts- no
Burpees-no
Cleans/snatches-okay (hard to control when it pulls and when it doesn't)
Lunges-good
Box jumps-good
+
mobility work 20-30 min
Done
Squats felt great. I eased up in weight slowly just to be sure. B, C, D went well. Deads and burpees pull sharp right at the hami insertion below the butt, however, not nearly as bad as a couple weeks ago. Cleans/snatches were okay but every now and then it would pull at one place or another. At least it's improving. And so glad so many things don't bother it at all, like biking, etc. Thanks!
Saturday, July 30, 2016
Wednesday, July 27, 2016
July 27, 2016
Daily score: 5
B1. Bent over single arm DB rows; 8-10-x5; rest 1 min
Workout:
A. Stability ball single arm DB bench press; 8-10x5; rest 1 min bw sides
35# x 10/arm x 5
B1. Bent over single arm DB rows; 8-10-x5; rest 1 min
40x8
40x9
40x8x3
B2. Two arm KB front rack alternating strict press; 14 alt'ing reps
x5; rest 2 min (maintain the other KB in front rack while pressing the
alternate arm)
x5; rest 2 min (maintain the other KB in front rack while pressing the
alternate arm)
26# x 14 x 5
+
Row 100m @80%
Row 100m @85%
Row 100m @90%
Row 100m @95%
Row 100m @100%
rest 3 min
x6
(goal is 3-5 sec per 500m speed differences)
Row 100m @80%
Row 100m @85%
Row 100m @90%
Row 100m @95%
Row 100m @100%
rest 3 min
x6
(goal is 3-5 sec per 500m speed differences)
2:03
2:03
2:02
2:01
2:01
2:01
My glutes were pretty sore from yesterday and I was having a rough self esteem day and just not feeling pumped at the gym. It was also super hot and a large class going on. Sometimes I feel like an outsider amongst the chaos and today was one of those days. I probably should have taken a rest day but have plans the next two nights so needed to switch things around. Anyhow, A and B went well. It was the rowing I was having anxiety about. I just couldn't handle the pressure I was putting on myself about doing better than last week and didn't have any intensity I could muster. I made a deal with myself to just do them and not worry about the pacing or intensity change or time...because otherwise I just wanted to bail. So that's what I did. It was still painful and oh so hot. Sorry for the downer post...just being honest. I'm sure I'll perk up and snap out of it. Thanks!
Tuesday, July 26, 2016
July 26, 2016
Daily score: 8
Workout:
A. Back squat; 3 sets of 10 @5-10# heavier
83x10x3
B. Sorensen hold; 30 seconds x8; rest 30 sec
30x8
C1. Hip thrust isometric holds; 30 seconds x6; rest 30 sec
30x6 with 33# bar
C2. Banded clam shells; 10 reps x6/side; rest 30 sec
10/side x 6
C3. Unloaded single leg reaches (like an RDL except you extend your
alternate arm out as far as you can get it); 5 reps x6; rest 3 min
5/side x 6
D. Hollow body holds; 30 seconds x6; rest 1 min
30x6
E. Underswitch; 6 slow controlled reps x5; rest 90 seconds
6 x 5
This is a solid hard workout even though it doesn't seem that way on paper. My whole torso is tired now. Squats felt way better this leg, injury feels stronger in general. However, it is sad that 83# did not exactly feel 'light'. Sor holds are tough the last 5 seconds. Hardest part of the C series was the hip thrust isomeric holds. Left leg on the reaches felt way better this week, no painful pulling under the butt. Hollow body hold are so tough...last one was not the best form. Under switch sucks but I know it is doing something because it lights my core up. Thanks!
Workout:
A. Back squat; 3 sets of 10 @5-10# heavier
83x10x3
B. Sorensen hold; 30 seconds x8; rest 30 sec
30x8
C1. Hip thrust isometric holds; 30 seconds x6; rest 30 sec
30x6 with 33# bar
C2. Banded clam shells; 10 reps x6/side; rest 30 sec
10/side x 6
C3. Unloaded single leg reaches (like an RDL except you extend your
alternate arm out as far as you can get it); 5 reps x6; rest 3 min
5/side x 6
D. Hollow body holds; 30 seconds x6; rest 1 min
30x6
E. Underswitch; 6 slow controlled reps x5; rest 90 seconds
6 x 5
This is a solid hard workout even though it doesn't seem that way on paper. My whole torso is tired now. Squats felt way better this leg, injury feels stronger in general. However, it is sad that 83# did not exactly feel 'light'. Sor holds are tough the last 5 seconds. Hardest part of the C series was the hip thrust isomeric holds. Left leg on the reaches felt way better this week, no painful pulling under the butt. Hollow body hold are so tough...last one was not the best form. Under switch sucks but I know it is doing something because it lights my core up. Thanks!
July 25, 2016
Daily score: 8
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x4/side; rest 1 min bw sides
25#x10x2
25x9x2
B1. Hollow body strict pull ups; 5 reps AFAP x7; rest 1 min
3/2
3/2
3/2
3/2
3/1/1
2/2/1
2/2/1
B2. Pike hspu; 6-10 reps x7; rest 2 min
10/10/10/6/7/7/6 unbroken
+
Assault sprints
10 seconds @93-96% effort
rest 50 seconds
x24
I went mtn biking for approx 60-90 mins. 5 loops of 5 mins down, 10 mins climbing (guessing).
It was a hot sunny day so I ran to the gym and did the login then took advantage of the chance to ride outside and some local shorter trails. A and B went well. The hollow body pull ups improved this week. I can do 3 unbroken now! Leg/back is feeling better too...hoping to be ready to test it out again at the end of the week. Thanks!
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x4/side; rest 1 min bw sides
25#x10x2
25x9x2
B1. Hollow body strict pull ups; 5 reps AFAP x7; rest 1 min
3/2
3/2
3/2
3/2
3/1/1
2/2/1
2/2/1
B2. Pike hspu; 6-10 reps x7; rest 2 min
10/10/10/6/7/7/6 unbroken
+
Assault sprints
10 seconds @93-96% effort
rest 50 seconds
x24
I went mtn biking for approx 60-90 mins. 5 loops of 5 mins down, 10 mins climbing (guessing).
It was a hot sunny day so I ran to the gym and did the login then took advantage of the chance to ride outside and some local shorter trails. A and B went well. The hollow body pull ups improved this week. I can do 3 unbroken now! Leg/back is feeling better too...hoping to be ready to test it out again at the end of the week. Thanks!
Sunday, July 24, 2016
July 22-23, 2016
Daily score: 8/7 (a little sore the second day)
Workout:
outdoor days
So...I was stir crazy friday after 4 days cooped up at work AND it was supposed to rain all day in Portland on friday. So I headed out to Hood River about a 45 minute drive where it is nearly always sunny and rented a mountain bike and hit some trails for the first time ever. It was soooooooo fun. Like riding a roller coaster in the woods. I was in heaven. It was awesome how easy the climbing was since I am strong and in shape now. Some of the guys I met on the trail were dumbfounded how I passed them on the climb when it was my first day lol. Of course I had to say 'I CrossFit' like the nerd I am. The downhill was completely foolish dangerous and reckless and I laughed the whole way. I didn't break anything, just a few scrapes. Road for about 2 hours. Then I woke up Saturday morning and couldn't quit thinking how I wanted to try it again and figured some skills out...so I figured I would rent again a little closer to town and try some closer trails. Seemed all good until I got to the trail and got kinda lost and long story short, a two hour ride turned into a 5 hour adventure. The terrain was not for a beginner but I secretly loved it and had a blast. This ride involved a hard 4 mile climb just to get to the trail heads. I had planned on doing my CF workout when I got back but was so beat I called it good. And the riding was a really good glute workout as it was. I thought about doing the workout today (sunday) to make up for it but thought I may benefit more from recovery at this point. What is super exciting is that the riding does not aggravate my injury at all!!!!!! I cannot express how great that is and how free and strong it felt to not be limited by the pain. If anything, it actually feels better. So...thanks...and congrats to you and Travis on a top 10 finish! I will be back in the gym tomorrow!
Workout:
outdoor days
So...I was stir crazy friday after 4 days cooped up at work AND it was supposed to rain all day in Portland on friday. So I headed out to Hood River about a 45 minute drive where it is nearly always sunny and rented a mountain bike and hit some trails for the first time ever. It was soooooooo fun. Like riding a roller coaster in the woods. I was in heaven. It was awesome how easy the climbing was since I am strong and in shape now. Some of the guys I met on the trail were dumbfounded how I passed them on the climb when it was my first day lol. Of course I had to say 'I CrossFit' like the nerd I am. The downhill was completely foolish dangerous and reckless and I laughed the whole way. I didn't break anything, just a few scrapes. Road for about 2 hours. Then I woke up Saturday morning and couldn't quit thinking how I wanted to try it again and figured some skills out...so I figured I would rent again a little closer to town and try some closer trails. Seemed all good until I got to the trail and got kinda lost and long story short, a two hour ride turned into a 5 hour adventure. The terrain was not for a beginner but I secretly loved it and had a blast. This ride involved a hard 4 mile climb just to get to the trail heads. I had planned on doing my CF workout when I got back but was so beat I called it good. And the riding was a really good glute workout as it was. I thought about doing the workout today (sunday) to make up for it but thought I may benefit more from recovery at this point. What is super exciting is that the riding does not aggravate my injury at all!!!!!! I cannot express how great that is and how free and strong it felt to not be limited by the pain. If anything, it actually feels better. So...thanks...and congrats to you and Travis on a top 10 finish! I will be back in the gym tomorrow!
Thursday, July 21, 2016
July 21, 2016
Daily score: 5 (mental not physical...well mentally a 3, physically a 6...and gave it a 5 because I round up)
Workout:
A. Stability ball single arm DB bench press; 8-10x4; rest 1 min bw sides
25x10
30x10
35x10
35x10
B1. Bent over single arm DB rows; 8-10-x4; rest 1 min
25x10
35x10
40x8
40x8
B2. Two arm KB front rack alternating strict press; 14 alt'ing reps
x4; rest 2 min (maintain the other KB in front rack while pressing the
alternate arm)
26#x14x4
+
Row 100m @80%
Row 100m @85%
Row 100m @90%
Row 100m @95%
Row 100m @100%
rest 3 min
x5
(goal is 3-5 sec per 500m speed differences)
1:58
1:59
1:59
1:57
1:58
I felt better after working out. There were some good vibes in the gym today. The stability ball press was fun, adds a different element. B series went well too. I was dreading the rowing but was happy with my efforts. And happy the leg/hip/back thing felt good. Getting outta town for some fresh outdoor air and a day off after a long week tomorrow...I'm sure I will do something active, just haven't decided what yet. Thanks! And go Travis!!!
Workout:
A. Stability ball single arm DB bench press; 8-10x4; rest 1 min bw sides
25x10
30x10
35x10
35x10
B1. Bent over single arm DB rows; 8-10-x4; rest 1 min
25x10
35x10
40x8
40x8
B2. Two arm KB front rack alternating strict press; 14 alt'ing reps
x4; rest 2 min (maintain the other KB in front rack while pressing the
alternate arm)
26#x14x4
+
Row 100m @80%
Row 100m @85%
Row 100m @90%
Row 100m @95%
Row 100m @100%
rest 3 min
x5
(goal is 3-5 sec per 500m speed differences)
1:58
1:59
1:59
1:57
1:58
I felt better after working out. There were some good vibes in the gym today. The stability ball press was fun, adds a different element. B series went well too. I was dreading the rowing but was happy with my efforts. And happy the leg/hip/back thing felt good. Getting outta town for some fresh outdoor air and a day off after a long week tomorrow...I'm sure I will do something active, just haven't decided what yet. Thanks! And go Travis!!!
July 20, 2016
Daily score: 7
Workout:
A. Back squat; 3 sets of 10 @light load; rest as needed
73, 83, 33 (bar)
B. Sorensen hold; 30 seconds x6; rest 30 sec
30x6
C1. Hip thrust isometric holds; 30 seconds x5; rest 30 sec
30x4 with 33# bar at hip
C2. Banded clam shells; 10 reps x5/side; rest 30 sec
10/5 per leg
C3. Unloaded single leg reaches (like an RDL except you extend your
alternate arm out as far as you can get it); 5 reps x5; rest 3 min
5x5/leg
D. Hollow body holds; 30 seconds x5; rest 1 min
30x5
E. Underswitch; 6 slow controlled reps x4; rest 90 seconds
6x4
Well...something weird happened on the second set of back squats, I think I shifted chest forward hips up first out of the bottom on one of the reps and just that little bit of bad form sent a twinge of pain to the left hami insertion where I have the problem. So I went lighter and slow on the last set and things seemed fine. The rest of the workout was fine. Sorensen holds were fine but hard on the last couple sets. C series wasn't that bad. Really proud of the hollow body hold this time, they were all pretty solid. Underswitch...again,; surprisingly tough. Thanks!
Workout:
A. Back squat; 3 sets of 10 @light load; rest as needed
73, 83, 33 (bar)
B. Sorensen hold; 30 seconds x6; rest 30 sec
30x6
C1. Hip thrust isometric holds; 30 seconds x5; rest 30 sec
30x4 with 33# bar at hip
C2. Banded clam shells; 10 reps x5/side; rest 30 sec
10/5 per leg
C3. Unloaded single leg reaches (like an RDL except you extend your
alternate arm out as far as you can get it); 5 reps x5; rest 3 min
5x5/leg
D. Hollow body holds; 30 seconds x5; rest 1 min
30x5
E. Underswitch; 6 slow controlled reps x4; rest 90 seconds
6x4
Well...something weird happened on the second set of back squats, I think I shifted chest forward hips up first out of the bottom on one of the reps and just that little bit of bad form sent a twinge of pain to the left hami insertion where I have the problem. So I went lighter and slow on the last set and things seemed fine. The rest of the workout was fine. Sorensen holds were fine but hard on the last couple sets. C series wasn't that bad. Really proud of the hollow body hold this time, they were all pretty solid. Underswitch...again,; surprisingly tough. Thanks!
Monday, July 18, 2016
July 18, 2016
Daily score: 6 (sore glutes)
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x3/side; rest 1 min bw sides (band around your waist trying to
pull you back. Engage glutes and ensure ribcage is pulled down and
back)
20x10
25x9
25x8
B1. Hollow body strict pull ups; 5 reps AFAP x6; rest 1 min
5x6
B2. Pike hspu; 6-10 reps x6; rest 2 min
10,10,10,10,8,7
+
Assault sprints
10 seconds @93-96% effort
rest 50 seconds
x20
Done
My glutes have been sore after Saturday's workout but seemed worse today than yesterday. This workout was cool...felt my lats working! I could have done more weight on the strict press if I arched my back toward the top but it was cool to see how keeping that proper form targeted different muscles that I need to strengthen. I can do hollow body strict pull ups now! Yay! I can only string 2 together but still- I was quite happy to accumulate all 30. HSPU's we pretty easy, did them all as unbroken sets. The bike was fine, just felt long. Pretty sure I hit exactly 95% everytime ;). Thanks!
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x3/side; rest 1 min bw sides (band around your waist trying to
pull you back. Engage glutes and ensure ribcage is pulled down and
back)
20x10
25x9
25x8
B1. Hollow body strict pull ups; 5 reps AFAP x6; rest 1 min
5x6
B2. Pike hspu; 6-10 reps x6; rest 2 min
10,10,10,10,8,7
+
Assault sprints
10 seconds @93-96% effort
rest 50 seconds
x20
Done
My glutes have been sore after Saturday's workout but seemed worse today than yesterday. This workout was cool...felt my lats working! I could have done more weight on the strict press if I arched my back toward the top but it was cool to see how keeping that proper form targeted different muscles that I need to strengthen. I can do hollow body strict pull ups now! Yay! I can only string 2 together but still- I was quite happy to accumulate all 30. HSPU's we pretty easy, did them all as unbroken sets. The bike was fine, just felt long. Pretty sure I hit exactly 95% everytime ;). Thanks!
July 17, 2016
Daily score: 8
Workout:
Outdoor day
I went for a two hour hike in the morning. Probably 5-6 miles, up half, down the other. Then I took a 2 hour stand up paddle board lesson in the afternoon. This wasn't that much of a workout but useful tips on how to be more efficient, go faster, etc. so that next time I can get even more out of it. I did practice some headstands on the board :). Did pretty good too! Didn't even fall in :). Thanks!
Workout:
Outdoor day
I went for a two hour hike in the morning. Probably 5-6 miles, up half, down the other. Then I took a 2 hour stand up paddle board lesson in the afternoon. This wasn't that much of a workout but useful tips on how to be more efficient, go faster, etc. so that next time I can get even more out of it. I did practice some headstands on the board :). Did pretty good too! Didn't even fall in :). Thanks!
Saturday, July 16, 2016
July 16, 2016
Daily score: 6 (tired and lazy, not sure why)
Workout:
A. Front squats; 3 sets of 10 @light-moderate load and moderate speed
working positions; rest as needed
73x10x3
B. Rear foot elevated unloaded band resisted split squats; 6-8x3/side;
rest 1 min bw sides (band is to the side of you attempting to pull
your knee valgus)
8/side x 3
C. OH medball miniband marches; 20 steps x3; rest 2 min
(https://www.instagram.com/p/BHgLDPhBt10/?taken-by=opexfitness)
20x3
D. Band resisted deadbugs; 12 alt'ing reps x3; rest 90 seconds
12x3
+
3 rounds for time:
500m row
30 unloaded walking lunges
10:14 (2:02,2:01,2:01)
+
mobility work 20-30 min
Glutes, hami's, and hips
Squatting felt good. I was able to hit perfect positions x 10 at this weight. Those banded split squats are awesome! They totally isolated the glute and made it burn, kinda cool. The banded marches were awesome too! Also mostly glute and challenging. Dead bugs were fun again too...make me feel like I have abs. The wod went well, kept row times steady and no leg, butt, or back pain. I gently tried to stretch the left hami/butt after, but it is a 'no go', just feels like it would tear, not stretch. I rolled the left glutes though and they are still super tight. Did this with a friend so it went fast and was fun, cool stuff. Thanks!
Workout:
A. Front squats; 3 sets of 10 @light-moderate load and moderate speed
working positions; rest as needed
73x10x3
B. Rear foot elevated unloaded band resisted split squats; 6-8x3/side;
rest 1 min bw sides (band is to the side of you attempting to pull
your knee valgus)
8/side x 3
C. OH medball miniband marches; 20 steps x3; rest 2 min
(https://www.instagram.com/p/BHgLDPhBt10/?taken-by=opexfitness)
20x3
D. Band resisted deadbugs; 12 alt'ing reps x3; rest 90 seconds
12x3
+
3 rounds for time:
500m row
30 unloaded walking lunges
10:14 (2:02,2:01,2:01)
+
mobility work 20-30 min
Glutes, hami's, and hips
Squatting felt good. I was able to hit perfect positions x 10 at this weight. Those banded split squats are awesome! They totally isolated the glute and made it burn, kinda cool. The banded marches were awesome too! Also mostly glute and challenging. Dead bugs were fun again too...make me feel like I have abs. The wod went well, kept row times steady and no leg, butt, or back pain. I gently tried to stretch the left hami/butt after, but it is a 'no go', just feels like it would tear, not stretch. I rolled the left glutes though and they are still super tight. Did this with a friend so it went fast and was fun, cool stuff. Thanks!
Wednesday, July 13, 2016
July 13, 2016
Daily score: 8
Workout:
Movement tests:
Squats/lunges/deadlift/power versions of the lifts/full versions of
the lifts/bounding/burpees/rowing/
Squats: no problem with front or back squats
Lunges: no problem but didn't do anything heavy
Deadlift: not great even at light weight
Cleans: not great on the initial pull
Box jumps: fine but I was worried
Rowing: no problem
Bike: no problem
Burpees: bad, twinge at the bottom squatting down right as I throw legs back
+
Slow heavy sled drag
15 min continuous @80-90% effort (if heart rate or muscles feel like
they are getting too taxed, rest until you're ready to go and then
keep working. accumulate 15 minutes of working time)
160# x 19 mins (200 feet elevation gain :)
This was kinda sad because I was hoping to feel great on everything. The burpees were especially surprising. My legs are gonna shrivel into weakness! Panic! Just kidding, kinda. At least squats felt good. The sled drag was satisfyingly hard. I kept adding weight because it felt light and then I left the parking lot and the surface changed and it was heavy! It was downhill more on the way out so took longer to get back hence why it took longer than 15 mins. Didn't hurt the hami/butt at all though. Thanks!
Workout:
Movement tests:
Squats/lunges/deadlift/power versions of the lifts/full versions of
the lifts/bounding/burpees/rowing/
Squats: no problem with front or back squats
Lunges: no problem but didn't do anything heavy
Deadlift: not great even at light weight
Cleans: not great on the initial pull
Box jumps: fine but I was worried
Rowing: no problem
Bike: no problem
Burpees: bad, twinge at the bottom squatting down right as I throw legs back
+
Slow heavy sled drag
15 min continuous @80-90% effort (if heart rate or muscles feel like
they are getting too taxed, rest until you're ready to go and then
keep working. accumulate 15 minutes of working time)
160# x 19 mins (200 feet elevation gain :)
This was kinda sad because I was hoping to feel great on everything. The burpees were especially surprising. My legs are gonna shrivel into weakness! Panic! Just kidding, kinda. At least squats felt good. The sled drag was satisfyingly hard. I kept adding weight because it felt light and then I left the parking lot and the surface changed and it was heavy! It was downhill more on the way out so took longer to get back hence why it took longer than 15 mins. Didn't hurt the hami/butt at all though. Thanks!
July 13, 2016
Daily score: 8
Workout:
Movement tests:
Squats/lunges/deadlift/power versions of the lifts/full versions of
the lifts/bounding/burpees/rowing/
Squats: no problem with front or back squats
Lunges: no problem but didn't do anything heavy
Deadlift: not great even at light weight
Cleans: not great on the initial pull
Box jumps: fine but I was worried
Rowing: no problem
Bike: no problem
Burpees: bad, twinge at the bottom squatting down right as I throw legs back
+
Slow heavy sled drag
15 min continuous @80-90% effort (if heart rate or muscles feel like
they are getting too taxed, rest until you're ready to go and then
keep working. accumulate 15 minutes of working time)
160# x 19 mins (200 feet elevation gain :)
This was kinda sad because I was hoping to feel great on everything. The burpees were especially surprising. My legs are gonna shrivel into weakness! Panic! Just kidding, kinda. At least squats felt good. The sled drag was satisfyingly hard. I kept adding weight because it felt light and then I left the parking lot and the surface changed and it was heavy! It was downhill more on the way out so took longer to get back hence why it took longer than 15 mins. Didn't hurt the hami/butt at all though. Thanks!
Workout:
Movement tests:
Squats/lunges/deadlift/power versions of the lifts/full versions of
the lifts/bounding/burpees/rowing/
Squats: no problem with front or back squats
Lunges: no problem but didn't do anything heavy
Deadlift: not great even at light weight
Cleans: not great on the initial pull
Box jumps: fine but I was worried
Rowing: no problem
Bike: no problem
Burpees: bad, twinge at the bottom squatting down right as I throw legs back
+
Slow heavy sled drag
15 min continuous @80-90% effort (if heart rate or muscles feel like
they are getting too taxed, rest until you're ready to go and then
keep working. accumulate 15 minutes of working time)
160# x 19 mins (200 feet elevation gain :)
This was kinda sad because I was hoping to feel great on everything. The burpees were especially surprising. My legs are gonna shrivel into weakness! Panic! Just kidding, kinda. At least squats felt good. The sled drag was satisfyingly hard. I kept adding weight because it felt light and then I left the parking lot and the surface changed and it was heavy! It was downhill more on the way out so took longer to get back hence why it took longer than 15 mins. Didn't hurt the hami/butt at all though. Thanks!
July 12, 2016
Daily score: 7
Workout:
A. Seated arnold press; 10-12x5; rest 90 seconds
25x12
30x10
30x10
25x10
25x10
B. Negative weighted pull ups in perfect positions - accumulate 15
sets of 2 not for time (as heavy as you can take them with perfect
technique)
20# x 5 sets
18 x 3
15x 2
12.5 x 2
10 x 2
5 x 1
C1. Hollow body hold; 30 seconds x6; rest 1 min
30 x 6
C2. Side plank press ups; 10 reps + 10 sec isometric hold x6; rest 1 min
10/side x 6
C3. Hanging knee raises @21x2; amrap unbroken x6; rest 2 min
7, 7, 7, 8, 7, 6
D. Single arm farmers carry; 10 steps x5/side; rest 30 sec bw sides
70#
48kg
40kg x 3
(kettlebells)
+
mobility work 20-30 min
30 mins stretching/relaxation yoga before bed
Seated arnold press was heavy again, the last 3 sets the last rep was definitely near failure. Kinda fun. Pull ups were awesome today, something is happening! I can feel more control at the bottom! Espcially as I went down in weight. Right shoulder still clicks a little at the bottom but is improving as I get more muscular control in that range. Hollow body holds are so hard...the 4th one was my last perfect 30 seconds, the 5th was basically quads after 25 seconds and the 6th after 20 seconds. I just lose the lumbar tuck around then. Side planks and knee raises were fine. Again, there's no farmer carry handles at the gym so I had to use KBs which were a little odd. Thanks!
Workout:
A. Seated arnold press; 10-12x5; rest 90 seconds
25x12
30x10
30x10
25x10
25x10
B. Negative weighted pull ups in perfect positions - accumulate 15
sets of 2 not for time (as heavy as you can take them with perfect
technique)
20# x 5 sets
18 x 3
15x 2
12.5 x 2
10 x 2
5 x 1
C1. Hollow body hold; 30 seconds x6; rest 1 min
30 x 6
C2. Side plank press ups; 10 reps + 10 sec isometric hold x6; rest 1 min
10/side x 6
C3. Hanging knee raises @21x2; amrap unbroken x6; rest 2 min
7, 7, 7, 8, 7, 6
D. Single arm farmers carry; 10 steps x5/side; rest 30 sec bw sides
70#
48kg
40kg x 3
(kettlebells)
+
mobility work 20-30 min
30 mins stretching/relaxation yoga before bed
Seated arnold press was heavy again, the last 3 sets the last rep was definitely near failure. Kinda fun. Pull ups were awesome today, something is happening! I can feel more control at the bottom! Espcially as I went down in weight. Right shoulder still clicks a little at the bottom but is improving as I get more muscular control in that range. Hollow body holds are so hard...the 4th one was my last perfect 30 seconds, the 5th was basically quads after 25 seconds and the 6th after 20 seconds. I just lose the lumbar tuck around then. Side planks and knee raises were fine. Again, there's no farmer carry handles at the gym so I had to use KBs which were a little odd. Thanks!
Monday, July 11, 2016
July 11, 2016
Daily score:
Workout:
50y kick with board
rest 1 min
x4
+
Swim 25y @near max effort
rest 30 seconds
x4
rest 2 min
x2
+
Standing hip CARs in pool (3 slow controlled reps each leg - report in
discrepencies from side to side)
+
high knees in pool - 30 seconds @tough effort
rest 30 seconds
x5 (only perform this if it causes no pain)
+
Swim 200y continuous
+
mobility work 15-20 min
Done
Once again, this wasn't that bad other than I think the chlorine makes my feet itch after which is crazy. I didn't bother timing anything again, just did my best. Hip CARS felt great on both sides this week, I do way better with them in the pool, kinda cool. Thanks!
Workout:
50y kick with board
rest 1 min
x4
+
Swim 25y @near max effort
rest 30 seconds
x4
rest 2 min
x2
+
Standing hip CARs in pool (3 slow controlled reps each leg - report in
discrepencies from side to side)
+
high knees in pool - 30 seconds @tough effort
rest 30 seconds
x5 (only perform this if it causes no pain)
+
Swim 200y continuous
+
mobility work 15-20 min
Done
Once again, this wasn't that bad other than I think the chlorine makes my feet itch after which is crazy. I didn't bother timing anything again, just did my best. Hip CARS felt great on both sides this week, I do way better with them in the pool, kinda cool. Thanks!
Sunday, July 10, 2016
July 10, 2016
Daily score: 8
Workout:
Outdoor day
Weather was bad so just took the dog up and down the hill by my house three times. Took 1hr 45mins and is about 6 miles total and maybe 1500ft elevation gain. Was good to get outside and legs are feeling good. Thanks!
Workout:
Outdoor day
Weather was bad so just took the dog up and down the hill by my house three times. Took 1hr 45mins and is about 6 miles total and maybe 1500ft elevation gain. Was good to get outside and legs are feeling good. Thanks!
Saturday, July 9, 2016
July 9, 2016
Daily score: 6 (tired, working nights)
Workout:
A. Band resisted deadbugs; 10 alt'ing reps w/ 3 sec hold on each rep
x5; rest 1 min
10x5
B. FLR on rings in full external rotation/protraction; amsap x5; rest 90 seconds
35,39,38,33,33
C. Two arm KB OH waiters walk; 30 seconds x5; rest 1 min
25,35x4
D. Underswitch; 6 alt'ing slow controlled reps with braced midline x5;
rest 90 seconds (https://www.youtube.com/watch?v=CTTuZ5FTEqE)
Done
E. Two arm KB front rack walks; 50 feet x6; rest 90 seconds
35, 42x5
+
mobility work 20-30 min
Done
Dead bugs were hard in a good way, thinking my abs will be sore from them. FLR was hardest on the elbows. Waiters walk was challenging. That under switch thing was a real dark horse...way harder than it looks. Especially slow and controlled. Front rack walks were fine...I wanted to do more weight but was having a hard time racking it with my left arm and didn't wanna hurt my wrist stubbornly trying. Thanks!
Workout:
A. Band resisted deadbugs; 10 alt'ing reps w/ 3 sec hold on each rep
x5; rest 1 min
10x5
B. FLR on rings in full external rotation/protraction; amsap x5; rest 90 seconds
35,39,38,33,33
C. Two arm KB OH waiters walk; 30 seconds x5; rest 1 min
25,35x4
D. Underswitch; 6 alt'ing slow controlled reps with braced midline x5;
rest 90 seconds (https://www.youtube.com/watch?v=CTTuZ5FTEqE)
Done
E. Two arm KB front rack walks; 50 feet x6; rest 90 seconds
35, 42x5
+
mobility work 20-30 min
Done
Dead bugs were hard in a good way, thinking my abs will be sore from them. FLR was hardest on the elbows. Waiters walk was challenging. That under switch thing was a real dark horse...way harder than it looks. Especially slow and controlled. Front rack walks were fine...I wanted to do more weight but was having a hard time racking it with my left arm and didn't wanna hurt my wrist stubbornly trying. Thanks!
Friday, July 8, 2016
July 7, 2016
Daily score: 7
Workout:
A. Seated arnold press; 10-12x4; rest 90 seconds
25x12
30x10
25x10
25x10
B. Negative weighted pull ups in perfect positions - accumulate 10
sets of 2 not for time (as heavy as you can take them with perfect
technique)
12.5,15,20,20,20,20,20,15,12.5,5
C1. Hollow body hold; 30 seconds x5; rest 1 min
C2. Side plank press ups; 10 reps + 10 sec isometric hold x5; rest 1 min
C3. Hanging knee raises @21x2; amrap unbroken x5; rest 2 min
30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/9
D. Single arm farmers carry; 10 steps x5/side; rest 30 sec bw sides
95/side x 2
+
mobility work 20-30 min
Done
Arnold press was heavy, felt it in my lats some. Pull ups were fine...I backed off toward the end to see if I could completely control the last little drop and clicking in the shoulders at the bottom. But even with 5#'s it still happened a little. The C series was challenging. The limiting factor on the knee raises was being able to keep a hollow body. Farmer carry was a shit show...they don't have a farmer carry so I figured I would just do this one at home and try to use a barbell. Little did I know how that would not work out. I played around with 95#'s on a barbell until I got mad about it and quit the madness. Mobility was good, shoulders have been tight. Thanks!
Workout:
A. Seated arnold press; 10-12x4; rest 90 seconds
25x12
30x10
25x10
25x10
B. Negative weighted pull ups in perfect positions - accumulate 10
sets of 2 not for time (as heavy as you can take them with perfect
technique)
12.5,15,20,20,20,20,20,15,12.5,5
C1. Hollow body hold; 30 seconds x5; rest 1 min
C2. Side plank press ups; 10 reps + 10 sec isometric hold x5; rest 1 min
C3. Hanging knee raises @21x2; amrap unbroken x5; rest 2 min
30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/9
D. Single arm farmers carry; 10 steps x5/side; rest 30 sec bw sides
95/side x 2
+
mobility work 20-30 min
Done
Arnold press was heavy, felt it in my lats some. Pull ups were fine...I backed off toward the end to see if I could completely control the last little drop and clicking in the shoulders at the bottom. But even with 5#'s it still happened a little. The C series was challenging. The limiting factor on the knee raises was being able to keep a hollow body. Farmer carry was a shit show...they don't have a farmer carry so I figured I would just do this one at home and try to use a barbell. Little did I know how that would not work out. I played around with 95#'s on a barbell until I got mad about it and quit the madness. Mobility was good, shoulders have been tight. Thanks!
Thursday, July 7, 2016
July 6, 2016
Daily score: 7
Workout:
50y kick with board
rest 1 min
x4
+
Swim 25y @near max effort
rest 30 seconds
x4
rest 2 min
x2
+
Standing hip CARs in pool (3 slow controlled reps each leg - report in
discrepencies from side to side)
+
high knees in pool - 30 seconds @tough effort
rest 30 seconds
x5 (only perform this if it causes no pain)
+
Swim 200y continuous
+
mobility work 15-20 min
I didn't wear my watch for this. It wasn't THAT bad ;). Actually felt good. Hip CARS pinched more on the left through the rotation with the leg up and at the side. These were cool to do in the pool. The water helps elevate the leg. High knees were hard! My hip flexors got fatigued on the right at the end of 30 seconds. I did the mobility in the hot tub and then I got a massage later in the day. It was shocking during the massage how tender my left glutes were...he could barely touch me and it hurt like it should be bruising. Whereas the right side was fine. Thanks!
Workout:
50y kick with board
rest 1 min
x4
+
Swim 25y @near max effort
rest 30 seconds
x4
rest 2 min
x2
+
Standing hip CARs in pool (3 slow controlled reps each leg - report in
discrepencies from side to side)
+
high knees in pool - 30 seconds @tough effort
rest 30 seconds
x5 (only perform this if it causes no pain)
+
Swim 200y continuous
+
mobility work 15-20 min
I didn't wear my watch for this. It wasn't THAT bad ;). Actually felt good. Hip CARS pinched more on the left through the rotation with the leg up and at the side. These were cool to do in the pool. The water helps elevate the leg. High knees were hard! My hip flexors got fatigued on the right at the end of 30 seconds. I did the mobility in the hot tub and then I got a massage later in the day. It was shocking during the massage how tender my left glutes were...he could barely touch me and it hurt like it should be bruising. Whereas the right side was fine. Thanks!
Monday, July 4, 2016
July 3 and 4, 2016
Daily score: 6
Workout:
Outdoor day and-
A. Standing single arm strict press @31x2; 4-5x4; rest 1 min bw sides
25x5
30x5
35x4
35x5
B1. Externally rotated parallete support hold; 30 seconds x4; rest 90 seconds
B2. DB floor press; 10-12x4; rest 90 seconds
30/ 35x12
30/ 40x12x3
C. Hollow bodyline weighted eccentric pull ups (10#); accumulate 30
reps not for time
30
D. Negative single leg tuck body levers; accumulate 7 slow controlled
reps per side
7/side
+
Assault bike sprint 8 seconds @100%
rest 52 seconds
x12
Skipped
Yesterday, I went SUP for 1.5 hours. I tested it out first and made sure it didn't aggravate the leg at all and it didn't. I just really needed to get out. It's such a good core workout and I love being out alone on the quiet water. I did everything but the bike this morning because it all looked incredibly safe for the leg. Shoulders were burning by the time I was done with the DB floor press. It was a fun session. Leg feels fine until I try and squat, etc. it pinches a bit but is a ton better. Thanks!
Workout:
Outdoor day and-
A. Standing single arm strict press @31x2; 4-5x4; rest 1 min bw sides
25x5
30x5
35x4
35x5
B1. Externally rotated parallete support hold; 30 seconds x4; rest 90 seconds
B2. DB floor press; 10-12x4; rest 90 seconds
30/ 35x12
30/ 40x12x3
C. Hollow bodyline weighted eccentric pull ups (10#); accumulate 30
reps not for time
30
D. Negative single leg tuck body levers; accumulate 7 slow controlled
reps per side
7/side
+
Assault bike sprint 8 seconds @100%
rest 52 seconds
x12
Skipped
Yesterday, I went SUP for 1.5 hours. I tested it out first and made sure it didn't aggravate the leg at all and it didn't. I just really needed to get out. It's such a good core workout and I love being out alone on the quiet water. I did everything but the bike this morning because it all looked incredibly safe for the leg. Shoulders were burning by the time I was done with the DB floor press. It was a fun session. Leg feels fine until I try and squat, etc. it pinches a bit but is a ton better. Thanks!
Saturday, July 2, 2016
July 2, 2016
Daily score: 7
Workout:
A. Squat snatch; 5 singels @85%, 5 singles @90%, 3 singels @92%; rest 2 min
5 at 96
5 at 101
3 at 104
B1. Two arm KB front squats; 10 reps x3; rest 90 seconds
35# x 10 x 3
B2. Crossover lateral step ups; 4 slow controlled reps x3/side; rest 90 seconds
4/side x 3
C. Sumo deadlifts; 6 reps x4; rest 90 seconds (flex butt aggressively)
123
133
133
133
+
15-12-9-6-3
deadlift 135#
bar facing burpees
Missed
Snatching has been a struggle lately. Today was no exception. I feel like since my surgery I lost about 5# on my max. Anyhow, glad I got to work on it today. I failed the 4th rep and repeated it at 96. And then I failed the 5th rep twice at 101, got it the 3rd time. I hit all 3 at 104 no problem. B series went well. I emailed about what happened with the sumo DLs. C 'es la vie. Thanks!
Workout:
A. Squat snatch; 5 singels @85%, 5 singles @90%, 3 singels @92%; rest 2 min
5 at 96
5 at 101
3 at 104
B1. Two arm KB front squats; 10 reps x3; rest 90 seconds
35# x 10 x 3
B2. Crossover lateral step ups; 4 slow controlled reps x3/side; rest 90 seconds
4/side x 3
C. Sumo deadlifts; 6 reps x4; rest 90 seconds (flex butt aggressively)
123
133
133
133
+
15-12-9-6-3
deadlift 135#
bar facing burpees
Missed
Snatching has been a struggle lately. Today was no exception. I feel like since my surgery I lost about 5# on my max. Anyhow, glad I got to work on it today. I failed the 4th rep and repeated it at 96. And then I failed the 5th rep twice at 101, got it the 3rd time. I hit all 3 at 104 no problem. B series went well. I emailed about what happened with the sumo DLs. C 'es la vie. Thanks!
Friday, July 1, 2016
July 1, 2016
Daily score: 5 (tired)
Workout:
A. Split jerk; 1 rep on the 45 seconds for 15 reps @moderate load
123x15
B1. Ring turnout push ups; 6 slow controlled reps x4; rest 90 seconds
(from knees if needed to maintain positions)
B2. Single arm OH waiters carries; 20 steps x4; rest 90 seconds
(switch arms after each rep)
6/35
6/45
6/50
6/50
C. Hollow bodyline weighted eccentric pull ups (10#); accumulate 25
reps not for time
25 with 10#
D. Negative single leg tuck body levers; accumulate 5 slow controlled
reps per side
5/side
+
Assault bike sprint 8 seconds @100%
rest 52 seconds
x10
Missed
Just exhausted from the stress/sadness of the funeral and everything that goes with it. Body feels good though. I got my body fat analysis done again...lost 1.5% body fat since April. Unfortunately I lost some muscle with the fat, gonna try and be sure I don't under eat calories and that I at least get all my protein everyday. Split jerks felt great, seems like it has been awhile. I had to lower them everytime, no blocks and because of everything I had to do this one at home. B series was fun...left arm is more stable overhead than right. Hollow body eccentrics have improved, hardest part is still the last couple inches. Levers were hard. I had to miss the bike since I was at home. Thanks!
Workout:
A. Split jerk; 1 rep on the 45 seconds for 15 reps @moderate load
123x15
B1. Ring turnout push ups; 6 slow controlled reps x4; rest 90 seconds
(from knees if needed to maintain positions)
B2. Single arm OH waiters carries; 20 steps x4; rest 90 seconds
(switch arms after each rep)
6/35
6/45
6/50
6/50
C. Hollow bodyline weighted eccentric pull ups (10#); accumulate 25
reps not for time
25 with 10#
D. Negative single leg tuck body levers; accumulate 5 slow controlled
reps per side
5/side
+
Assault bike sprint 8 seconds @100%
rest 52 seconds
x10
Missed
Just exhausted from the stress/sadness of the funeral and everything that goes with it. Body feels good though. I got my body fat analysis done again...lost 1.5% body fat since April. Unfortunately I lost some muscle with the fat, gonna try and be sure I don't under eat calories and that I at least get all my protein everyday. Split jerks felt great, seems like it has been awhile. I had to lower them everytime, no blocks and because of everything I had to do this one at home. B series was fun...left arm is more stable overhead than right. Hollow body eccentrics have improved, hardest part is still the last couple inches. Levers were hard. I had to miss the bike since I was at home. Thanks!
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