Daily score: 8
Workout:
sled drag (moderate load)
1 min continuous
x8
rest 1 min (alternate moving forward and backward per set)
Done
Sled + 115#
A) amrap wall facing hspu, rest 2’, amrap 2” deficit hspu, rest 2’, amrap strict hspu, rest 2’, x3
5/4/11
4/3/8
4/3/9
B) 20 mins CTB/butterfly work
20 strict ctb
4 linked CTB emom x 8mins (32 CTB)
5 butterfly pull ups emom x8mins (40 pull ups)
C) banded mu drill
20 mu’s with dip press out
D) handstand rebalancing and walking with spotter x 10-20 mins
E) 20 mins mobility
Sled drags were great. Hspu’s went well too. I got a set of 11 and after the wall facing and deficit ones, the regular ones feel easy :). The wall facing are feeling way more comfortable this week. On the CTB/bar work the strict ctb are feeling stronger and the butterfly kip is improving slowly. I did manage to stay on an 8 min emom of 4 CTB too but by round 6 they were feeling harder. Pressing out on the banded mu’s is so much easier than a few months ago. I don’t struggle or get stuck anymore. I think all the hspu’s are helping with my handstand holds too. I felt more control. Thanks!
Friday, December 29, 2017
Wednesday, December 27, 2017
December 27, 2017
Daily score: 6 (sore legs, frustrating day)
Workout:
A. Single arm DB OH walking lunges; 20 steps x3; rest 90 sec (switch
arms after 20 steps)
30, 40, 40
B. Hang squat clean; 2.2.2x3; rest 20 sec/rest 2 min
75,85,95
C. Rear foot elevated split squats @21x2; 5-6x3; rest 1min bw sides
6/side x 3
D1. Straight leg hip extension isometric; 20 seconds x4/sdie; rest 40
sec bw sides
D2. Bent knee hip extension isometrics; 20 seconds x4/side; rest 40 sec
Done x 4
E. Hollow body holds; 45 seconds x4; rest 45 seconds
45
45
15/30 hollow body hold/ bent knee hollow body hold
20/25
+
Row sprint 10 seconds @100%
rest 50 seconds
x10
All 68-76m
+
F. Hanging L hold; amsap x3; rest 2 min
22,22,19
Legs are kinda sore but not terrible. Lunges were all about shoulder stability, legs felt fine. The 40# was really challenging and more difficult on the right. I stayed light on the cleans since it has been so long. Felt good to get back at it. The straight leg iso’s are more difficult than the bent and the right leg is harder than the left in both. I just could not keep the full hollow body on the last two rounds and had to break down to bent knee. Everything else was good. Thanks!
Workout:
A. Single arm DB OH walking lunges; 20 steps x3; rest 90 sec (switch
arms after 20 steps)
30, 40, 40
B. Hang squat clean; 2.2.2x3; rest 20 sec/rest 2 min
75,85,95
C. Rear foot elevated split squats @21x2; 5-6x3; rest 1min bw sides
6/side x 3
D1. Straight leg hip extension isometric; 20 seconds x4/sdie; rest 40
sec bw sides
D2. Bent knee hip extension isometrics; 20 seconds x4/side; rest 40 sec
Done x 4
E. Hollow body holds; 45 seconds x4; rest 45 seconds
45
45
15/30 hollow body hold/ bent knee hollow body hold
20/25
+
Row sprint 10 seconds @100%
rest 50 seconds
x10
All 68-76m
+
F. Hanging L hold; amsap x3; rest 2 min
22,22,19
Legs are kinda sore but not terrible. Lunges were all about shoulder stability, legs felt fine. The 40# was really challenging and more difficult on the right. I stayed light on the cleans since it has been so long. Felt good to get back at it. The straight leg iso’s are more difficult than the bent and the right leg is harder than the left in both. I just could not keep the full hollow body on the last two rounds and had to break down to bent knee. Everything else was good. Thanks!
Tuesday, December 26, 2017
December 26, 2017
Daily score: 8
Workout:
A. Back squat; 3, 3, 2, 2, 1, 15; rest 2 min
125,135,145,155,165,95
B. Negative vertical body levers; accumulate 12 slow controlled reps
12
C. Standing single leg calf extensions; 10 reps x3; rest 1 min bw sides
D. Standing bent knee single leg calf extensions; 10 reps x3; rest 1
min bw sides
Done and done
E. Burpees; 20 reps x4; rest 3 min actively on ski erg (if needed step
up and step down with alternate legs)
Done, used bike instead of erg
+
sled drag (moderate load)
1 min continuous
x8
rest 1 min (alternate moving forward and backward per set)
Did 1 min on 1 min off x 8 of banded marches
+
5rft:
12 du’s
10 dl’s
8 Hang pwr cleans
6 box jumps
*55# bar, step ups
Squats felt good but the 165 was slow through the middle. The 15 slowed down as I got above 10 too. B, C, and D went well. I have no problem jumping up and down with the burpees. Didn’t do the drags d/t the roads as we discussed. The banded marches went fine. I jumped in with the boys and just went light and fast since they were just doing 65# bars. The cool thing was double unders felt great, seriously, no problem. I stepped up on the box jumps to not push my luck. It took 6 minutes and something. Thanks!
Workout:
A. Back squat; 3, 3, 2, 2, 1, 15; rest 2 min
125,135,145,155,165,95
B. Negative vertical body levers; accumulate 12 slow controlled reps
12
C. Standing single leg calf extensions; 10 reps x3; rest 1 min bw sides
D. Standing bent knee single leg calf extensions; 10 reps x3; rest 1
min bw sides
Done and done
E. Burpees; 20 reps x4; rest 3 min actively on ski erg (if needed step
up and step down with alternate legs)
Done, used bike instead of erg
+
sled drag (moderate load)
1 min continuous
x8
rest 1 min (alternate moving forward and backward per set)
Did 1 min on 1 min off x 8 of banded marches
+
5rft:
12 du’s
10 dl’s
8 Hang pwr cleans
6 box jumps
*55# bar, step ups
Squats felt good but the 165 was slow through the middle. The 15 slowed down as I got above 10 too. B, C, and D went well. I have no problem jumping up and down with the burpees. Didn’t do the drags d/t the roads as we discussed. The banded marches went fine. I jumped in with the boys and just went light and fast since they were just doing 65# bars. The cool thing was double unders felt great, seriously, no problem. I stepped up on the box jumps to not push my luck. It took 6 minutes and something. Thanks!
Sunday, December 24, 2017
December 24, 2017
Daily score: 7 (a little sore...upper and lower body...and back...and core lol)
Workout:
A. Wall facing strict hspu; amrap unbroken x4; rest 2 min
4, 3, 4, 2
B. Shoulder extension plank; 20 seconds x4; rest 90 seconds
20 x 4
C. Single arm plank to thoracic bridge; 5 slow controlled reps x3;
rest 1 min bw sides
5/side x 3
D1. Thumbs up band pull aparts 30 reps x3; rest 1 min
30 x 3
D2. Thumbs down band pull aparts; 30 reps x3; rest 1 min
30 x 3
E. CTB tech work 15 min (butterfly practice at low magnitude, strict
holds, larger magnitude kips, etc)
10 strict CTB
2 supinated grip CTB holds with band, 10 seconds each
Butterfly small and large practice
30 CTB pull ups in sets of 3
+
Row sprint 15 seconds @100%
rest 45 seconds
x6
98m, 98, 92, 98, 94, 101
The wall facing HSPUs were really hard! It took me some figuring out for sure. My first attempt I basically fell on my head (I'm fine ;). Then I got smart and tried a few to an abmat and with a spotter and then I felt confident enough to do them as in the video. It reminded me of how much harder wall facing shoulder taps are compared to back to the wall. Fun though, love the challenge. B and C helped me recognize how sore and tight my shoulders were. It's gonna be perfect to have tomorrow as a rest day. I love those thoracic bridges. Feel so good. I was very particular on the form on the pull aparts and did sets of 10 mostly. CTB work was good. The strict CTB are feeling like more of a sure thing. But man oh man...holding my chest to bar with a normal grip even with a band was pretty much impossible today. I did a couple hold supinated and then just gave up. I felt like I had a few good large magnitude butterfly pull up streaks, none of which I caught on video but every now and then it feels right. I was able to do 10 sets of 3 kipping CTB without fatiguing too much. Rowing was uneventful. Thanks!
Workout:
A. Wall facing strict hspu; amrap unbroken x4; rest 2 min
4, 3, 4, 2
B. Shoulder extension plank; 20 seconds x4; rest 90 seconds
20 x 4
C. Single arm plank to thoracic bridge; 5 slow controlled reps x3;
rest 1 min bw sides
5/side x 3
D1. Thumbs up band pull aparts 30 reps x3; rest 1 min
30 x 3
D2. Thumbs down band pull aparts; 30 reps x3; rest 1 min
30 x 3
E. CTB tech work 15 min (butterfly practice at low magnitude, strict
holds, larger magnitude kips, etc)
10 strict CTB
2 supinated grip CTB holds with band, 10 seconds each
Butterfly small and large practice
30 CTB pull ups in sets of 3
+
Row sprint 15 seconds @100%
rest 45 seconds
x6
98m, 98, 92, 98, 94, 101
The wall facing HSPUs were really hard! It took me some figuring out for sure. My first attempt I basically fell on my head (I'm fine ;). Then I got smart and tried a few to an abmat and with a spotter and then I felt confident enough to do them as in the video. It reminded me of how much harder wall facing shoulder taps are compared to back to the wall. Fun though, love the challenge. B and C helped me recognize how sore and tight my shoulders were. It's gonna be perfect to have tomorrow as a rest day. I love those thoracic bridges. Feel so good. I was very particular on the form on the pull aparts and did sets of 10 mostly. CTB work was good. The strict CTB are feeling like more of a sure thing. But man oh man...holding my chest to bar with a normal grip even with a band was pretty much impossible today. I did a couple hold supinated and then just gave up. I felt like I had a few good large magnitude butterfly pull up streaks, none of which I caught on video but every now and then it feels right. I was able to do 10 sets of 3 kipping CTB without fatiguing too much. Rowing was uneventful. Thanks!
Saturday, December 23, 2017
December 23, 2017
Daily score: 8
Workout:
A. Strict 2" deficit hspu; amrap unbroken x6; rest 3 min
3, 5, 5, 4, 5, 4
B. Side plank; 20 seconds x4; rest 40 sec
20/side x 4
C1. Planche leans; 20 seconsd x4; rest 40 sec
20 x 4
C2. Tuck front lever hold; 20 seconds x4; rest 40 sec
20 x 4
D. Strict ring dips; amrap unbroken x3; rest 2 min
8, 7, 7
E. Strict pull ups; amrap unbroken x3; rest 2 min
10, 6, 4
+
Row 15 min easy
191 cals
+
Cool down 20 min
Done, some HS walking with a spotter for fun, and leg stretching, glutes and hami's are sore
Super excited to even be doing deficit HSPU's. It really does feel like a Christmas gift. I take a long time to achieve things and love the process and enjoy being a perfectionist about not taking short cuts but the silly joy of reaching new milestones is still so meaningful and fun. I think that is the essence of why I do this and what I really value in life. I just wanna know I'm on the path, heading somewhere...better...not better than anyone else just better than my own yesterday. Anyhow, back on topic, HSPUs felt great. And to add to the excitement, strict ring dips were another huge surprise and improvement. I swear the last time I tried these 1 rep was max effort. I was shocked to crank out 8. The hanging tuck front levers were tough, the last 5 seconds hurt. Excited to prove the 10 strict pull ups wasn't just a party trick! This is a huge improvement too. And now every time I do it I'm gonna feel like I earned $100. They did really fall of and fatigue fast though. Felt good to row and get some of the soreness out of my legs. My dad stopped by so I played around with some HS walking. The videos are pretty much the same except in the last one I made a couple steps on my own for what that's worth. Thanks!
Workout:
A. Strict 2" deficit hspu; amrap unbroken x6; rest 3 min
3, 5, 5, 4, 5, 4
B. Side plank; 20 seconds x4; rest 40 sec
20/side x 4
C1. Planche leans; 20 seconsd x4; rest 40 sec
20 x 4
C2. Tuck front lever hold; 20 seconds x4; rest 40 sec
20 x 4
D. Strict ring dips; amrap unbroken x3; rest 2 min
8, 7, 7
E. Strict pull ups; amrap unbroken x3; rest 2 min
10, 6, 4
+
Row 15 min easy
191 cals
+
Cool down 20 min
Done, some HS walking with a spotter for fun, and leg stretching, glutes and hami's are sore
Super excited to even be doing deficit HSPU's. It really does feel like a Christmas gift. I take a long time to achieve things and love the process and enjoy being a perfectionist about not taking short cuts but the silly joy of reaching new milestones is still so meaningful and fun. I think that is the essence of why I do this and what I really value in life. I just wanna know I'm on the path, heading somewhere...better...not better than anyone else just better than my own yesterday. Anyhow, back on topic, HSPUs felt great. And to add to the excitement, strict ring dips were another huge surprise and improvement. I swear the last time I tried these 1 rep was max effort. I was shocked to crank out 8. The hanging tuck front levers were tough, the last 5 seconds hurt. Excited to prove the 10 strict pull ups wasn't just a party trick! This is a huge improvement too. And now every time I do it I'm gonna feel like I earned $100. They did really fall of and fatigue fast though. Felt good to row and get some of the soreness out of my legs. My dad stopped by so I played around with some HS walking. The videos are pretty much the same except in the last one I made a couple steps on my own for what that's worth. Thanks!
Friday, December 22, 2017
December 22, 2017
Daily score: 8
Workout:
A. Single arm DB OHS; 10 reps x2/side; rest 1min
20, 25
B. OHS; 10 reps x2; rest 90 seconds
65, 75
C. In line DB split squats @2020; 8 reps x2/side; rest 1min bw sides
30, 35
D1. Straight leg hip extension isometric; 20 seconds x3/sdie; rest 40
sec bw sides
Done
D2. Bent knee hip extension isometrics; 20 seconds x3/side; rest 40 sec
Done
C. Lateral box step ups; 12 reps x2/side; rest 1 min bw sides
12 x 2/side
D. Banded marches; 90 secodns continuous x3; rest 90 seconds
Done
+
3 rounds for time:
20 cals row
15 TTB (sets of 5 unbroken target)
8:14
(Rows between 1:10 and 1:16, all sets of 5 ttb except the very last 5 I had to do 3 and 2)
+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
Done
I kinda love the challenge of DB OHS. I feel it mostly in my low back, tension. The left shoulder is more stable than the right but the right has more mobility. Regular OHS felt good to do again. I actually felt better with more weight. Hip iso's are uncomfortable as usual but no cramping today. The WOD was kinda fun because I loved having the goal of hitting 5's on the TTB, it really was a perfect target, I was so close to hitting it! My grip definitely got tired. Feeling good and looking forward to a weekend full of friends and family and deficit HSPU's. What more could a girl want for Christmas? Thanks!
Workout:
A. Single arm DB OHS; 10 reps x2/side; rest 1min
20, 25
B. OHS; 10 reps x2; rest 90 seconds
65, 75
C. In line DB split squats @2020; 8 reps x2/side; rest 1min bw sides
30, 35
D1. Straight leg hip extension isometric; 20 seconds x3/sdie; rest 40
sec bw sides
Done
D2. Bent knee hip extension isometrics; 20 seconds x3/side; rest 40 sec
Done
C. Lateral box step ups; 12 reps x2/side; rest 1 min bw sides
12 x 2/side
D. Banded marches; 90 secodns continuous x3; rest 90 seconds
Done
+
3 rounds for time:
20 cals row
15 TTB (sets of 5 unbroken target)
8:14
(Rows between 1:10 and 1:16, all sets of 5 ttb except the very last 5 I had to do 3 and 2)
+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
Done
I kinda love the challenge of DB OHS. I feel it mostly in my low back, tension. The left shoulder is more stable than the right but the right has more mobility. Regular OHS felt good to do again. I actually felt better with more weight. Hip iso's are uncomfortable as usual but no cramping today. The WOD was kinda fun because I loved having the goal of hitting 5's on the TTB, it really was a perfect target, I was so close to hitting it! My grip definitely got tired. Feeling good and looking forward to a weekend full of friends and family and deficit HSPU's. What more could a girl want for Christmas? Thanks!
Wednesday, December 20, 2017
December 20, 2017
Daily score: 8
Workout:
A. Back squat; 5, 5, 5, 3, 3, 3; rest 2 min
105, 115, 120, 130, 140, 140
B. CTB pull up tech work 20 min - slow controlled kips, strict CTB,
linking CTB, and butterfly practice in a very small magnitude. Film
some of the work so i can look at technique and body line
Done
10 strict ctb
30-40 kipping ctb
lots of video
C. Negative vertical body levers; 5 slow controlled reps x5; rest 1 min
5x5
D1. Bent knee hollow body hold; 60 seconds x5; rest 30 sec
60x5
D2. Side body arch hold; 30 seconds x5; rest 30 sec
30/side x 5
D3. DB side bends; 12-15x5; rest 30 sec
50#x15/side x 5
D4. Snatch grip RDL; 8-10x5; rest 30 sec
95x10x2
100x10x3
D5. Seated single leg band hamstring curls; 20 reps x5/side; rest as needed
20/side x 5
+
sled drag (moderate load)
1 min continuous
x6
rest 1 min (alternate moving forward and backward per set)
Sled + 80# (approx 150#) x 1min x 6
Workout:
A. Back squat; 5, 5, 5, 3, 3, 3; rest 2 min
105, 115, 120, 130, 140, 140
B. CTB pull up tech work 20 min - slow controlled kips, strict CTB,
linking CTB, and butterfly practice in a very small magnitude. Film
some of the work so i can look at technique and body line
Done
10 strict ctb
30-40 kipping ctb
lots of video
C. Negative vertical body levers; 5 slow controlled reps x5; rest 1 min
5x5
D1. Bent knee hollow body hold; 60 seconds x5; rest 30 sec
60x5
D2. Side body arch hold; 30 seconds x5; rest 30 sec
30/side x 5
D3. DB side bends; 12-15x5; rest 30 sec
50#x15/side x 5
D4. Snatch grip RDL; 8-10x5; rest 30 sec
95x10x2
100x10x3
D5. Seated single leg band hamstring curls; 20 reps x5/side; rest as needed
20/side x 5
+
sled drag (moderate load)
1 min continuous
x6
rest 1 min (alternate moving forward and backward per set)
Sled + 80# (approx 150#) x 1min x 6
I felt sluggish today. Felt kinda heavy on the bar and less coordinated. But nothing specific is wrong, will just make the good days feel better. Squats went well other than 140 by 3 was really heavy and slow on the way up. I really enjoy the chance to work on the CTB and butterfly. I probably don't need to say much since the video says it all. I took a ton of video so figured I might as well share it even though it all looks the same. You can see my body is still kinda confused on the butterfly. The strict CTB are still feeling way better than before. As for the kipping CTB...I hope I am doing things to improve...I just keep working on a tight body line but 4-5 is still about all I can do. Negative body levers are challenging but I love them. 'D' series went fine. I enjoyed getting out with the sled today. Got some weird looks but I like to think the neighbors enjoy it. Coulda done more weight but street was slick and I didn't wanna outdo 'moderate'. Thanks!
Monday, December 18, 2017
December 18, 2017
Daily score: 5 (I had a lot of anxiety today)
Workout:
Swim 300y easy and continuous
Done
+
Side stroke tech work 10 min
Done
+
25y kick - rest 1 min x8 sets
Done
+
25y swim @100%
rest 30 sec
x12 sets
:22-:24
+
500y swim with paddles and fins cool down
Done
I fought for this workout. The pool was super busy and chaotic and then on top of that, unlike what their schedule said, the highschool swim teams showed up and kicked about 6 of us lap swimmers into the same lane. It was crazy. That was somewhere during my 10 mins of side stroke. It was good though because it kept me out of my head and I had to just focus on not getting kicked or running over anyone. I kept my rest intervals as true as possible but had to alter based on the pace of the others. I really only was able to clock a couple of the 25y sprints and they were :22 and :24. Thanks!
Workout:
Swim 300y easy and continuous
Done
+
Side stroke tech work 10 min
Done
+
25y kick - rest 1 min x8 sets
Done
+
25y swim @100%
rest 30 sec
x12 sets
:22-:24
+
500y swim with paddles and fins cool down
Done
I fought for this workout. The pool was super busy and chaotic and then on top of that, unlike what their schedule said, the highschool swim teams showed up and kicked about 6 of us lap swimmers into the same lane. It was crazy. That was somewhere during my 10 mins of side stroke. It was good though because it kept me out of my head and I had to just focus on not getting kicked or running over anyone. I kept my rest intervals as true as possible but had to alter based on the pace of the others. I really only was able to clock a couple of the 25y sprints and they were :22 and :24. Thanks!
Sunday, December 17, 2017
December 17, 2017
Daily score: 8
Workout:
A. Strict hspu; 5 reps on the min for 10 min
50!
B1. Tall kneeling single arm landmind press; 10 reps x4/side; rest 1 min
65x10
70x10
65x10x2
B2. Seated behind the neck press; 8-10x4; rest 1 min
65x8
60x8
55x8
50x8
B3. Psuedo planche push ups; 10 reps x4; rest 1 min
10x4
C1. Thumbs up band pull aparts 20 reps x3; rest 1 min
Done
C2. Thumbs down band pull aparts; 20 reps x3; rest 1 min
Done
C3. Ring tucked tick tocks; 5 slow controlled reps in both directions
x3; rest 1 min
5 each way x 3
D1. False grip ring to chest isometric hold; amsap x5; rest 1 min
15, 17, 15, 18, 16
D2. Shoulder extension plank; 20 seconds x5; rest 1 min
20x5
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x5; rest as needed
3 each way, increased to 35# kb this week
E. Hanging straddle L hold; amsap x5; rest 60 sec
21, 17, 17, 15, 16
So excited to have made all the reps in the emom again this week! I had my doubts along the way and fought for the 4th and 5th reps after around 7 mins. I did experience some back arching on the 4th and 5th reps the last few minutes too. And my arms were shot. I rested about 5 mins before moving on. Each of the 8th reps on the behind the neck strict press felt max effort. Thumbs down pull aparts were pretty challenging again. Quads were shaky on the straddle L-holds and the right one kinda cramped once. I was pretty globally fatigued by then though. Good stuff. Hoping I can lift my arms to work tomorrow. Thanks!
Workout:
A. Strict hspu; 5 reps on the min for 10 min
50!
B1. Tall kneeling single arm landmind press; 10 reps x4/side; rest 1 min
65x10
70x10
65x10x2
B2. Seated behind the neck press; 8-10x4; rest 1 min
65x8
60x8
55x8
50x8
B3. Psuedo planche push ups; 10 reps x4; rest 1 min
10x4
C1. Thumbs up band pull aparts 20 reps x3; rest 1 min
Done
C2. Thumbs down band pull aparts; 20 reps x3; rest 1 min
Done
C3. Ring tucked tick tocks; 5 slow controlled reps in both directions
x3; rest 1 min
5 each way x 3
D1. False grip ring to chest isometric hold; amsap x5; rest 1 min
15, 17, 15, 18, 16
D2. Shoulder extension plank; 20 seconds x5; rest 1 min
20x5
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x5; rest as needed
3 each way, increased to 35# kb this week
E. Hanging straddle L hold; amsap x5; rest 60 sec
21, 17, 17, 15, 16
So excited to have made all the reps in the emom again this week! I had my doubts along the way and fought for the 4th and 5th reps after around 7 mins. I did experience some back arching on the 4th and 5th reps the last few minutes too. And my arms were shot. I rested about 5 mins before moving on. Each of the 8th reps on the behind the neck strict press felt max effort. Thumbs down pull aparts were pretty challenging again. Quads were shaky on the straddle L-holds and the right one kinda cramped once. I was pretty globally fatigued by then though. Good stuff. Hoping I can lift my arms to work tomorrow. Thanks!
December 16, 2017
Daily score: 7
Workout:
Swim 200y easy and continuous
+
10min backstroke tech work (kick on back, backstroke)
+
200y kick with fins
+
100y kick no fins
+
300y swim with paddles and buoy bw legs
All of the above: done
+
50y swim @100% effort
rest 1 min
x5 sets
:52
:51
:50
:47
:47
+
Cool down 20 min
Missed
Ankle was swollen and stiff again this morning after being on my feet last night at the party. Doesn’t ‘hurt’ though. I think i’m getting better at back stroke, faster maybe. I really enjoy the swimming with the paddles, feels so strong. I think the reason my 50y sprints dropped down to :47 was I figured out how to turn around faster and kick harder off the wall. I ran out of time to fit the cool down in...poor time management today, and by that I mean I took too long of a nap and couldn’t be late for my ride to see Star Wars ;). Full disclosure. Thanks!
Workout:
Swim 200y easy and continuous
+
10min backstroke tech work (kick on back, backstroke)
+
200y kick with fins
+
100y kick no fins
+
300y swim with paddles and buoy bw legs
All of the above: done
+
50y swim @100% effort
rest 1 min
x5 sets
:52
:51
:50
:47
:47
+
Cool down 20 min
Missed
Ankle was swollen and stiff again this morning after being on my feet last night at the party. Doesn’t ‘hurt’ though. I think i’m getting better at back stroke, faster maybe. I really enjoy the swimming with the paddles, feels so strong. I think the reason my 50y sprints dropped down to :47 was I figured out how to turn around faster and kick harder off the wall. I ran out of time to fit the cool down in...poor time management today, and by that I mean I took too long of a nap and couldn’t be late for my ride to see Star Wars ;). Full disclosure. Thanks!
Saturday, December 16, 2017
December 15, 2017
Daily score: 6 (ankle swollen)
Workout:
A. Two arm KB russian swings; 10 reps x5; rest 2 min actively on rower bw sets
35# kbs, 1711m total row
B. Straight leg hip extension isometric; 20 seconds x5/sdie; rest 40
sec bw sides
Done
C. Lateral box step ups; 10 reps x5/side; rest 1 min bw sides
Done, 24 inch
D. Standing single leg calf extensions; 15 reps x4/side; rest 30 sec
Done
+
For time:
50 TTB
(each time you break perform a 30 second plank hold with strong
core/glute activation)
7:15 (20, 26, 32, 39, 45, 50), 5 planks
+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
It's been a busy week. Typical of this time of year. It's only December 15 and I am already 'partied out'. I'm sick of alcohol and party food. Not that it hasn't been fun but...Yesterday was my mom's b-day and we took the train up to Seattle for the day and shopped and ate and walked a ton. It was super fun and sunny and good. But my ankle was pretty swollen and tired by the end of the day. This morning it was kinda stiff. Not painful though, just swollen again. This workout was great. Two arm kbs are new for me and surprisingly challenging for the core and glutes. I had to take a wider stance too. The ankle felt stiff rowing which I hadn't felt at all on Tuesday. I'm sure I'll be sore from the step ups. But they felt fine. Calf extensions fatigued way faster on the recovering leg. I was shocked how hard the TTB exercise was considering how improved TTB has been for me. The first 13 were smoothe and fast and then choppy until 20 when I came off the bar the first time. The first plank everything felt good. Back on the bar my grip was already tired! I then did sets of 5-7. But it was interesting how hard it was to engage my glutes on the subsequent planks, they got shaky and gave out before my abs would get tired.
On a whole separate note, I hosted a party tonight (hence my spiel on being 'partied out') for a friend that moved away and was back in town for the weekend. And 'surprise surprise' a pull-up contest erupted. I know this has no real meaning in the realm of training but it is still a funny part of my CrossFit story so I'll record it here. Years ago at my first CrossFit Happy Valley Christmas party there was a pull-up contest and I broke the door frame! And I lost pretty bad. This year, I still lost, but only to one guy, and I got 10 unbroken strict pull ups (and he really was kipping, just saying, I am a judge ;). I also remember CFHV offering $100 to the first girl to get 10 strict pull ups and how badly I wanted that. Well, I may not have won money or glory or fame or really anything but...strangely it feels good anyway. Progress. Even at my own slow pace, it's still satisfying. Thanks!
Workout:
A. Two arm KB russian swings; 10 reps x5; rest 2 min actively on rower bw sets
35# kbs, 1711m total row
B. Straight leg hip extension isometric; 20 seconds x5/sdie; rest 40
sec bw sides
Done
C. Lateral box step ups; 10 reps x5/side; rest 1 min bw sides
Done, 24 inch
D. Standing single leg calf extensions; 15 reps x4/side; rest 30 sec
Done
+
For time:
50 TTB
(each time you break perform a 30 second plank hold with strong
core/glute activation)
7:15 (20, 26, 32, 39, 45, 50), 5 planks
+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
It's been a busy week. Typical of this time of year. It's only December 15 and I am already 'partied out'. I'm sick of alcohol and party food. Not that it hasn't been fun but...Yesterday was my mom's b-day and we took the train up to Seattle for the day and shopped and ate and walked a ton. It was super fun and sunny and good. But my ankle was pretty swollen and tired by the end of the day. This morning it was kinda stiff. Not painful though, just swollen again. This workout was great. Two arm kbs are new for me and surprisingly challenging for the core and glutes. I had to take a wider stance too. The ankle felt stiff rowing which I hadn't felt at all on Tuesday. I'm sure I'll be sore from the step ups. But they felt fine. Calf extensions fatigued way faster on the recovering leg. I was shocked how hard the TTB exercise was considering how improved TTB has been for me. The first 13 were smoothe and fast and then choppy until 20 when I came off the bar the first time. The first plank everything felt good. Back on the bar my grip was already tired! I then did sets of 5-7. But it was interesting how hard it was to engage my glutes on the subsequent planks, they got shaky and gave out before my abs would get tired.
On a whole separate note, I hosted a party tonight (hence my spiel on being 'partied out') for a friend that moved away and was back in town for the weekend. And 'surprise surprise' a pull-up contest erupted. I know this has no real meaning in the realm of training but it is still a funny part of my CrossFit story so I'll record it here. Years ago at my first CrossFit Happy Valley Christmas party there was a pull-up contest and I broke the door frame! And I lost pretty bad. This year, I still lost, but only to one guy, and I got 10 unbroken strict pull ups (and he really was kipping, just saying, I am a judge ;). I also remember CFHV offering $100 to the first girl to get 10 strict pull ups and how badly I wanted that. Well, I may not have won money or glory or fame or really anything but...strangely it feels good anyway. Progress. Even at my own slow pace, it's still satisfying. Thanks!
Wednesday, December 13, 2017
December 13, 2017
Daily score: 7
Workout:
A. Back squat; 5x5; rest 2 min
105,115,120,120,120
B. CTB pull up tech work 20 min - slow controlled kips, strict CTB,
linking CTB, and butterfly practice in a very small magnitude. Film
some of the work so i can look at technique and body line
Done
C. Negative vertical body levers; 5 slow controlled reps x4; rest 1 min
5x4
D1. Bent knee hollow body hold; 60 seconds x4; rest 30 sec
Done
D2. Side body arch hold; 30 seconds x4; rest 30 sec
Done
D3. DB side bends; 12-15x4; rest 30 sec
50#x15x4/side
D4. Snatch grip RDL; 8-10x4; rest 30 sec
105x10x4
D5. Seated single leg band hamstring curls; 20 reps x4/side; rest as needed
Done
+
For time:
30 burpees
50 cals assault bike
50 cals rowing
30 burpees
11:22 (1:54 burpees, 3:36 bike, 3:26 row, 2:05 burpees)
+
10 min max calories arms only assault bike
42
Back squats felt just fine on the ankle but I can tell I lost some strength in the legs. They felt heavy. I was shocked to crank out 3 strict CTB. That was not even possible x1 a few months ago. The one came so easy I tried a couple more. I added the bar MU video just to show you what a crappy movement pattern I have for them. That wasn't one of my best but to be honest they never look that much better. I would love to fix it...obviously. I also tried to butterfly CTB but can only do one rep at a time. I can feel that even though the strict CTB has improved the kipping CTB still feel heavy and like they would fatigue fast. Whereas TTB lately has felt amazingly more durable. 'C' and 'D' went well. The WOD was just a 'breather'. Not as bad as I thought it would be. I almost had one of the other coaches convinced to do it with me but then he got 'busy'. I probably would have killed myself trying to beat him. The 10 mins of arms on the AD was still hard. Satisfying though. Thanks!
Workout:
A. Back squat; 5x5; rest 2 min
105,115,120,120,120
B. CTB pull up tech work 20 min - slow controlled kips, strict CTB,
linking CTB, and butterfly practice in a very small magnitude. Film
some of the work so i can look at technique and body line
Done
C. Negative vertical body levers; 5 slow controlled reps x4; rest 1 min
5x4
D1. Bent knee hollow body hold; 60 seconds x4; rest 30 sec
Done
D2. Side body arch hold; 30 seconds x4; rest 30 sec
Done
D3. DB side bends; 12-15x4; rest 30 sec
50#x15x4/side
D4. Snatch grip RDL; 8-10x4; rest 30 sec
105x10x4
D5. Seated single leg band hamstring curls; 20 reps x4/side; rest as needed
Done
+
For time:
30 burpees
50 cals assault bike
50 cals rowing
30 burpees
11:22 (1:54 burpees, 3:36 bike, 3:26 row, 2:05 burpees)
+
10 min max calories arms only assault bike
42
Back squats felt just fine on the ankle but I can tell I lost some strength in the legs. They felt heavy. I was shocked to crank out 3 strict CTB. That was not even possible x1 a few months ago. The one came so easy I tried a couple more. I added the bar MU video just to show you what a crappy movement pattern I have for them. That wasn't one of my best but to be honest they never look that much better. I would love to fix it...obviously. I also tried to butterfly CTB but can only do one rep at a time. I can feel that even though the strict CTB has improved the kipping CTB still feel heavy and like they would fatigue fast. Whereas TTB lately has felt amazingly more durable. 'C' and 'D' went well. The WOD was just a 'breather'. Not as bad as I thought it would be. I almost had one of the other coaches convinced to do it with me but then he got 'busy'. I probably would have killed myself trying to beat him. The 10 mins of arms on the AD was still hard. Satisfying though. Thanks!
Sunday, December 10, 2017
December 10, 2017
Daily score: 7
Workout:
Swim 200y easy and continuous
Done
+
Side stroke tech work 10 min
Done
+
25y kick - rest 1 min x6 sets
Done
+
Swim 100 for time
1:52
rest 2 min
Swim 100 for time
1:52
rest 90 sec
Swim 100 for time
1:56
rest 60 sec
Swim 100 for time
1:58
+
500y swim with paddles and fins cool down
Done
I went ahead and swam tonight even though I did the other workout this morning. I was worried I wouldn’t be able to match my schedule to the pool’s tomorrow. Swimming felt good. Side stroke is something I’m actually pretty comfortable with d/t my teenage lifeguard years. The 100’s weren’t my fastest but I did my best. I thought swimming with the paddles and fins might be hard but it was so fun! I felt so powerful and fast! Thanks!
Workout:
Swim 200y easy and continuous
Done
+
Side stroke tech work 10 min
Done
+
25y kick - rest 1 min x6 sets
Done
+
Swim 100 for time
1:52
rest 2 min
Swim 100 for time
1:52
rest 90 sec
Swim 100 for time
1:56
rest 60 sec
Swim 100 for time
1:58
+
500y swim with paddles and fins cool down
Done
I went ahead and swam tonight even though I did the other workout this morning. I was worried I wouldn’t be able to match my schedule to the pool’s tomorrow. Swimming felt good. Side stroke is something I’m actually pretty comfortable with d/t my teenage lifeguard years. The 100’s weren’t my fastest but I did my best. I thought swimming with the paddles and fins might be hard but it was so fun! I felt so powerful and fast! Thanks!
December 10, 2017
Daily score: 7
Workout:
A. Strict hspu; 4 reps on the min for 10 min (if you fail to achieve 4
reps, take a 2 min rest and jump back in where you left off. if you
can't hit them twice in the 10 min move on)
I made it! 4 EMOM x 10
B1. Tall kneeling single arm landmind press; 10 reps x3/side; rest 1 min
65x10/side x 3
B2. Seated behind the neck press; 8-10x3; rest 1 min
60x10
65x8
60x9
B3. Psuedo planche push ups; 10 reps x3; rest 1 min
10x3
C1. Thumbs up band pull aparts 20 reps x2; rest 1 min
Done
C2. Thumbs down band pull aparts; 20 reps x2; rest 1 min
Done
C3. Ring tucked tick tocks; 5 slow controlled reps in both directions
x2; rest 1 min
Done
D1. False grip ring to chest isometric hold; amsap x4; rest 1 min
13,15,16,15
D2. Shoulder extension plank; 20 seconds x4; rest 1 min
Done
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x5; rest as needed
3 each way x 5
E. Hanging straddle L hold; amsap x5; rest 90 sec
20,21,20,17,15
Workout:
A. Strict hspu; 4 reps on the min for 10 min (if you fail to achieve 4
reps, take a 2 min rest and jump back in where you left off. if you
can't hit them twice in the 10 min move on)
I made it! 4 EMOM x 10
B1. Tall kneeling single arm landmind press; 10 reps x3/side; rest 1 min
65x10/side x 3
B2. Seated behind the neck press; 8-10x3; rest 1 min
60x10
65x8
60x9
B3. Psuedo planche push ups; 10 reps x3; rest 1 min
10x3
C1. Thumbs up band pull aparts 20 reps x2; rest 1 min
Done
C2. Thumbs down band pull aparts; 20 reps x2; rest 1 min
Done
C3. Ring tucked tick tocks; 5 slow controlled reps in both directions
x2; rest 1 min
Done
D1. False grip ring to chest isometric hold; amsap x4; rest 1 min
13,15,16,15
D2. Shoulder extension plank; 20 seconds x4; rest 1 min
Done
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x5; rest as needed
3 each way x 5
E. Hanging straddle L hold; amsap x5; rest 90 sec
20,21,20,17,15
So excited to have nailed the strict hspu EMOM. The last rep was pretty tough but not ridiculous. Shoulders were pretty tired after, right more than left. Landmine presses on the right were hard just d/t the fatigue. The video is my last set of planche push ups. I like to think my first set I was able to do with my hands closer to hips but these really did get hard. Kinda fun. Band aparts are hard! I had to do 10 and 10. Much harder for me in the thumbs down position. My hands just kept wanting to roll out to thumbs up. I thought I had a video of my tick tocks but my buddy must have forgot to hit the record button. They felt good though. Ring to chest iso is always damn hard but especially after all the previous work. Same for the straddle holds. This was a long tough satisfying one. Thanks for believing I would make it! ;)
Friday, December 8, 2017
December 8, 2017
Daily score: 7
Workout:
Swim 200y easy and continuous
+
6 min backstroke tech work (kick on back, backstroke)
+
100y kick with fins
+
50y kick no fins
+
200y swim with paddles and buoy bw legs
+
200y swim for time
4:12
+
Cool down 20 min
This was a good workout, enjoyed the variety. Amazing the power kicking with just the fins. I think I definitely kicked harder/better on the 50 without fins after. I didn’t have access to any paddles but I will order some. I love the swimming with a buoy, it’s like it’s more natural for me to drag my legs and I get less out of breath. Did my PT in the hot tub. Thanks!
Workout:
Swim 200y easy and continuous
+
6 min backstroke tech work (kick on back, backstroke)
+
100y kick with fins
+
50y kick no fins
+
200y swim with paddles and buoy bw legs
+
200y swim for time
4:12
+
Cool down 20 min
This was a good workout, enjoyed the variety. Amazing the power kicking with just the fins. I think I definitely kicked harder/better on the 50 without fins after. I didn’t have access to any paddles but I will order some. I love the swimming with a buoy, it’s like it’s more natural for me to drag my legs and I get less out of breath. Did my PT in the hot tub. Thanks!
Thursday, December 7, 2017
December 7, 2017
Daily score: 7
Workout:
A. Split stance two arm KB RDLs; 8-10x2/side; rest 1 min bw sides
35# kbs x 10/side x 2
B. Weighted hip extensions; 10 reps x4; rest 1 min
20,25,25,25#
C. Lateral box step ups; 10 reps x4/side; rest 1 min bw sides (try to
lower as slowly and controlled as possible per side... keep the box
small enough to maintain safety)
10/side x 4 (first 3 sets on 24”, last set on 20”)
D. Standing single leg calf extensions; 10 reps x4/side; rest 30 sec
10/side x 4
+
21-15-9
TTB
Assault bike cals
5:45 (first 21 TTB in :59)
+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
10/side x 4
Workout:
A. Split stance two arm KB RDLs; 8-10x2/side; rest 1 min bw sides
35# kbs x 10/side x 2
B. Weighted hip extensions; 10 reps x4; rest 1 min
20,25,25,25#
C. Lateral box step ups; 10 reps x4/side; rest 1 min bw sides (try to
lower as slowly and controlled as possible per side... keep the box
small enough to maintain safety)
10/side x 4 (first 3 sets on 24”, last set on 20”)
D. Standing single leg calf extensions; 10 reps x4/side; rest 30 sec
10/side x 4
+
21-15-9
TTB
Assault bike cals
5:45 (first 21 TTB in :59)
+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
10/side x 4
Hip extensions definitely made my low back feel ‘pumped’. Lateral step ups were fun (it just feels so good to work my legs) and challenging. I took the video to show a right vs. left comparison. Balance and control are definitely better on the left. Watching the videos I realize I wasn’t going as slow as I thought I was :/. Next time. WOD felt amazing. Just good to have some intensity like that back. And- I did 21 TTB in :59! That has to be an improvement. I did 13/6/2, then 6/4/2/2/1, and 6/3. I wish I had biked harder but I know at the time it hurt. Thanks!
Wednesday, December 6, 2017
December 6, 2017
Daily score: 7
Workout:
A. Box squat; 3, 3, 2, 2, 1, 1; rest 90 seconds
125,135,135,140,140,150
B. Weighted bar dip eccentrics; 4-5x3; rest 2 min (pause1 sec at the
bottom of each rep)
25x5
30x5
35x5
C1. Bent knee hollow body hold; 60 seconds x3; rest 30 sec
Done
C2. Side body arch hold; 30 seconds x3; rest 30 sec
Done
C3. DB side bends; 12-15x3; rest 30 sec
50x15/side x 3
C4. Snatch grip RDL; 8-10x3; rest 30 sec
85x10
95x10
115x10
C5. Seated single leg band hamstring curls; 20 reps x3/side; rest as needed
20/side x 3
+
Airdyne 30 seconds for max calories
rest 3 min
x2
11,12
+
10 min max calories arms only assault bike
42
Workout:
A. Box squat; 3, 3, 2, 2, 1, 1; rest 90 seconds
125,135,135,140,140,150
B. Weighted bar dip eccentrics; 4-5x3; rest 2 min (pause1 sec at the
bottom of each rep)
25x5
30x5
35x5
C1. Bent knee hollow body hold; 60 seconds x3; rest 30 sec
Done
C2. Side body arch hold; 30 seconds x3; rest 30 sec
Done
C3. DB side bends; 12-15x3; rest 30 sec
50x15/side x 3
C4. Snatch grip RDL; 8-10x3; rest 30 sec
85x10
95x10
115x10
C5. Seated single leg band hamstring curls; 20 reps x3/side; rest as needed
20/side x 3
+
Airdyne 30 seconds for max calories
rest 3 min
x2
11,12
+
10 min max calories arms only assault bike
42
I did this workout at a friend’s gym. The coach there thought my knees were coming in on the squats so I took some video. For some reason I was struggling with balance on the box squats today too. Dips felt good. 30 seconds on the bike is more than enough to blow up my quads. The 10 mins just arms was surprisingly challenging too. Thanks!
Tuesday, December 5, 2017
December 5, 2017
Daily score: 8
Workout:
1000y swim with fins for time
17:37
+
cool down/mobility work 20 min
Done
This went well, I feel so good AFTER I swim every time. I did have to stop and catch my breath a lot and found I kept forgetting to really kick. I do that without the fins sometimes too. But when I do focus on the kicking I get so much more out of breath. It's a work in progress. The ankle had a slight set back d/t some shenanigans over the weekend. We had our work Christmas party and somehow the night lead to 80's dance night at a venue downtown that has a 'springy' floor. The combo of my shoes and my lack of dancing grace lead to some increased swelling and soreness over the last few days. I ran it by a doc at work and he said he doubted the bone itself would move at this point and it was probably just swelling and I should lay off the dancing. Also, I completed my third bodpod body fat test for the year today, here's the summary:
April 2017:
151.7#
24.5 bf% (37.1#)
75.5% lean (114.6#)
1409 kcal/day
July:
149.9#
22.4 bf% (33.7#)
77.6% lean (116.2#)
1423 kcal/day
December:
139.0#
19.2 bf% (26.7#)
80.8% lean (112.3#)
1362 kcal/day
So...I lost 12.7#'s, 5.3%bf, and 10.4#'s of body fat. Also lost 2.3# of muscle but I like to think that is my right calf :). Thanks for all the help with this. I feel really good right here and just want to maintain it. It is super satisfying to reach a goal. Thanks Max!
Workout:
1000y swim with fins for time
17:37
+
cool down/mobility work 20 min
Done
This went well, I feel so good AFTER I swim every time. I did have to stop and catch my breath a lot and found I kept forgetting to really kick. I do that without the fins sometimes too. But when I do focus on the kicking I get so much more out of breath. It's a work in progress. The ankle had a slight set back d/t some shenanigans over the weekend. We had our work Christmas party and somehow the night lead to 80's dance night at a venue downtown that has a 'springy' floor. The combo of my shoes and my lack of dancing grace lead to some increased swelling and soreness over the last few days. I ran it by a doc at work and he said he doubted the bone itself would move at this point and it was probably just swelling and I should lay off the dancing. Also, I completed my third bodpod body fat test for the year today, here's the summary:
April 2017:
151.7#
24.5 bf% (37.1#)
75.5% lean (114.6#)
1409 kcal/day
July:
149.9#
22.4 bf% (33.7#)
77.6% lean (116.2#)
1423 kcal/day
December:
139.0#
19.2 bf% (26.7#)
80.8% lean (112.3#)
1362 kcal/day
So...I lost 12.7#'s, 5.3%bf, and 10.4#'s of body fat. Also lost 2.3# of muscle but I like to think that is my right calf :). Thanks for all the help with this. I feel really good right here and just want to maintain it. It is super satisfying to reach a goal. Thanks Max!
Sunday, December 3, 2017
December 3, 2017
Daily score: 6 (lazy, tired)
Workout:
A. Strict hspu - film attempt, if attainable amrap unbroken
10!!! (Big PR)
B. Seated Z press; 8-10x4; rest 90 seconds
65x10
70x10
70x8
60x8
B1. Incline bench press; 8-10x5; rest 1 min
30x10
35x10
40x6
30x10
30x10
B2. Bent over supinated grip barbell rows; 8-10x5; rest 1 min
85x10
95x10
95x8x3
C. False grip ring to chest isometric hold; amsap x4; rest 2 min
22,20,20,16
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x5; rest as needed
Done
E. Hanging straddle L hold; amsap x4; rest 2 min
33,25,25,22
Workout:
A. Strict hspu - film attempt, if attainable amrap unbroken
10!!! (Big PR)
B. Seated Z press; 8-10x4; rest 90 seconds
65x10
70x10
70x8
60x8
B1. Incline bench press; 8-10x5; rest 1 min
30x10
35x10
40x6
30x10
30x10
B2. Bent over supinated grip barbell rows; 8-10x5; rest 1 min
85x10
95x10
95x8x3
C. False grip ring to chest isometric hold; amsap x4; rest 2 min
22,20,20,16
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x5; rest as needed
Done
E. Hanging straddle L hold; amsap x4; rest 2 min
33,25,25,22
So excited that I had those strict hspu’s in me. Last time I tried strict I could barely do 1. I really feel the Ring to chest in the elbows, not in a bad way, just lots of tension. Everything else was hard but good. Fun workout. I haven’t had the gym to myself for awhile and it was nice. Thanks!
Friday, December 1, 2017
December 1, 2017
Daily score: 7 (glutes and hami’s sore)
Workout:
25y swim for time
:20
rest as needed
50y kick with board for time
1:43
rest as needed
300y swim for time
6:25
+
Cool down 20 min
Done
This was short and sweet. I am still no good at pacing and was basically out of breath the whole 300y. It’s hard to not go ‘all out’ and then I am gasping at each turn around. I should probably learn to do a flip turn but then where would I ‘gasp’? Thanks.
Workout:
25y swim for time
:20
rest as needed
50y kick with board for time
1:43
rest as needed
300y swim for time
6:25
+
Cool down 20 min
Done
This was short and sweet. I am still no good at pacing and was basically out of breath the whole 300y. It’s hard to not go ‘all out’ and then I am gasping at each turn around. I should probably learn to do a flip turn but then where would I ‘gasp’? Thanks.
Thursday, November 30, 2017
November 30, 2017
Daily score: 8
Workout:
A. Single leg RDLs; 8-10x3; rest 1 min bw sides (set it up to partial
range if required)
35# x 10/side x 3
B. Lateral lunges; 10 slow controlled reps x4; rest 1 min (just take
the range to comfortable depth on both sides, do not push it but just
trying to change the angle of loading for you. Ask PT if you're
cleared for this if needed)
10x4
B. Clean grip deadlift; 3 reps on the min for 10 min
165x3x10
C. Straddle TTB; amrap unbroken for quality x4; rest 90 secnods (toes
touch outside hands)
11,12,10,10
D. Seated pike lifts; 10 reps x5; rest 1 min
10x5
F1. Stability ball stir the pots; 5 slow controlled reps in both
directions x3; rest 1 min
5 each way x 3
F2. Plank rocks barefoot; 10 slow controlled reps x3; rest 1 min (get
into a plank barefoot and rock back and forth like doing a calf
extension)
10x3
Workout:
A. Single leg RDLs; 8-10x3; rest 1 min bw sides (set it up to partial
range if required)
35# x 10/side x 3
B. Lateral lunges; 10 slow controlled reps x4; rest 1 min (just take
the range to comfortable depth on both sides, do not push it but just
trying to change the angle of loading for you. Ask PT if you're
cleared for this if needed)
10x4
B. Clean grip deadlift; 3 reps on the min for 10 min
165x3x10
C. Straddle TTB; amrap unbroken for quality x4; rest 90 secnods (toes
touch outside hands)
11,12,10,10
D. Seated pike lifts; 10 reps x5; rest 1 min
10x5
F1. Stability ball stir the pots; 5 slow controlled reps in both
directions x3; rest 1 min
5 each way x 3
F2. Plank rocks barefoot; 10 slow controlled reps x3; rest 1 min (get
into a plank barefoot and rock back and forth like doing a calf
extension)
10x3
Single leg rdls were super challenging on the recovering leg. In a good way. Felt a lot like the balance work I am doing but more muscle effort. Was easy to control the depth because I could only do the bar. Lateral lunges felt totally fine so I did full depth. The straddle TTB felt great! Maybe easier than regular or I have just gotten stronger. Everything else went well. Thanks!
Tuesday, November 28, 2017
November 28, 2017
Daily score: 8
C1. Tuck ups; 20 reps x4; rest 30 sec
C2. Arch body rocks; 30 seconds x4; rest 30 sec
C3. Side plank overarch; 10 reps x4/side; rest 30 sec
C4. Clean grip RDL; 8-10x4; rest 30 sec
C5. Seated single leg band hamstring curls; 20 reps x4/side; rest as needed
Workout:
A. Box squat; 5, 5, 5, 3, 3, 3; rest 90 seconds
105,115,115
125,135,135
B. Ring dip eccentrics; accumulate 25 reps as slow and controlled as
possible to full range
possible to full range
Done
C1. Tuck ups; 20 reps x4; rest 30 sec
Done
C2. Arch body rocks; 30 seconds x4; rest 30 sec
Done
C3. Side plank overarch; 10 reps x4/side; rest 30 sec
Done
C4. Clean grip RDL; 8-10x4; rest 30 sec
95x10x2
105x10x2
C5. Seated single leg band hamstring curls; 20 reps x4/side; rest as needed
Done
All 4-6 cals
I have to be careful not to externally twist from the ankle during the squats or I get a twinge of pain in the leg. Fixed the issue by toeing out a little. Having said that, I’m not able to run or jump but otherwise the leg is feeling great. Arms only sprints are a lot of core work! But I’m sure you know that :). Thanks!
Sunday, November 26, 2017
November 26, 2017
Daily score: 8
Workout:
A. Strict hspu eccentrics; accumulate 25 reps as slowly and controlled
as possible
Done, in sets of 5
B1. DB bench press; 10-12x5; rest 1 min
40x12x5
B2. Ring rows @2020; amrap unbroken x5; rest 1 min
17,14,13,13,10
C. Strict pull ups with 2.5# external loading; amrap unbroken x6 from
the following positions - rest as needed to recovery bw sets
6- wide
6- neutral
6- supinated
4- hands parallel L in front (head going side to side over the bar)
4- hands parallel R in front (head going side to side over the bar)
4- Ring neutral grip
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x4; rest as needed
Done
E. L-sit; amsap x5; rest 3 min (keep your legs terminally locked out
and toes pointed with slight internal rotation pressure on the legs -
even if this means legs are slightly below hips, maintain that focus)
21,20,21,15,15
Workout:
A. Strict hspu eccentrics; accumulate 25 reps as slowly and controlled
as possible
Done, in sets of 5
B1. DB bench press; 10-12x5; rest 1 min
40x12x5
B2. Ring rows @2020; amrap unbroken x5; rest 1 min
17,14,13,13,10
C. Strict pull ups with 2.5# external loading; amrap unbroken x6 from
the following positions - rest as needed to recovery bw sets
6- wide
6- neutral
6- supinated
4- hands parallel L in front (head going side to side over the bar)
4- hands parallel R in front (head going side to side over the bar)
4- Ring neutral grip
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x4; rest as needed
Done
E. L-sit; amsap x5; rest 3 min (keep your legs terminally locked out
and toes pointed with slight internal rotation pressure on the legs -
even if this means legs are slightly below hips, maintain that focus)
21,20,21,15,15
Bench press is harder for the right arm/shoulder. Left could do more. Abs, mostly lower, were still sore from all the hanging straight leg raises the other day. Less sore today than yesterday. Feel good. Thanks!
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