Daily score: 7
Workout:
Outdoor day
I took my mountain bike out for the first real single track ride today. 1.5 hours of climbing, 30 minutes of craziness on the way down. I was beat after and called it a day exercise wise. It was good to get out!
Thursday, March 30, 2017
March 29, 2017
Daily score: 7
Workout:
A. Lean away strict pull ups; amrap unbroken x6; rest 90 seconds
4,3,3,3,2,2
B1. DB strict press; 8-10x3; rest 1 min
25x10
30x8
30x8
B2. Ring rows @31x1; amrap unbroken x3; rest 1 min
8,7,7
C1. Tuck front levers; 20 seconds x4; rest 40 sec
15,15,15,15
C2. Planche leans; 20 seconds x4; rest 40 sec
20x4
D. Frog stand tech work 10 min
10, approx 20 second attempts
E1. Single arm plank to thoracic bridge; 5 reps x4/side; rest 1 min
5/side x 4
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x4/side; rest 30 sec
2/side x 4
Writing this the next day, three days no caffeine. I think I am sleeping better. Tuck front levers are still really hard but I made it to 15 seconds every time this go round. Everything else went great. Thanks!
Workout:
A. Lean away strict pull ups; amrap unbroken x6; rest 90 seconds
4,3,3,3,2,2
B1. DB strict press; 8-10x3; rest 1 min
25x10
30x8
30x8
B2. Ring rows @31x1; amrap unbroken x3; rest 1 min
8,7,7
C1. Tuck front levers; 20 seconds x4; rest 40 sec
15,15,15,15
C2. Planche leans; 20 seconds x4; rest 40 sec
20x4
D. Frog stand tech work 10 min
10, approx 20 second attempts
E1. Single arm plank to thoracic bridge; 5 reps x4/side; rest 1 min
5/side x 4
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x4/side; rest 30 sec
2/side x 4
Writing this the next day, three days no caffeine. I think I am sleeping better. Tuck front levers are still really hard but I made it to 15 seconds every time this go round. Everything else went great. Thanks!
Wednesday, March 29, 2017
March 28, 2017
Daily score: 7
Workout:
A1. Barbell walking lunges; 20 steps x3; rest 1 min
75x20x3
A2. Single leg wall assisted (use your hands to crawl down the wall to
your end range and control your body with glutes and hamstrings, keep
abs tight) good mornings; 8 reps x3/side; rest 1 min
8/side x 3
B1. Quadruped hip CARs; 3 slow controlled reps x3; rest as needed
3/side x 3
B2. Single leg hip thrusts; 6 reps x3/side; rest as needed
6/side x 3
B3. Single leg lateral step ups; 5 reps x3/side; rest as needed
5/side x 3
C. Bird dogs; 10 reps x4; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 4
D. Arch body hold; 60 seconds x4; rest 1min
60,39,31,31
+
mobility work 15-20 min
Done
I really thought dropping caffeine would be easy but I had the worst headache/neck ache all morning and into the afternoon until I finally took some Advil. I am writing this the next day and day two is way better. So I guess I was drinking enough to effect my body's homeostasis. The wall assisted single leg good mornings are a perfect modification for me. They were hard but I was able to stabilize and isolate the glute/hami and keep good form. Interesting thing on the bird dogs- I was able to squeeze my left glute but couldn't seem to isolate and contract the right glute, I would try and then feel my back and hami get tight but not the glute. Very mentally frustrating. Arch body hold for one minute was super hard and I really dropped off after that. Those were all I had and low back got super lit up. Glutes are pretty tender day after. Thanks!
Workout:
A1. Barbell walking lunges; 20 steps x3; rest 1 min
75x20x3
A2. Single leg wall assisted (use your hands to crawl down the wall to
your end range and control your body with glutes and hamstrings, keep
abs tight) good mornings; 8 reps x3/side; rest 1 min
8/side x 3
B1. Quadruped hip CARs; 3 slow controlled reps x3; rest as needed
3/side x 3
B2. Single leg hip thrusts; 6 reps x3/side; rest as needed
6/side x 3
B3. Single leg lateral step ups; 5 reps x3/side; rest as needed
5/side x 3
C. Bird dogs; 10 reps x4; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 4
D. Arch body hold; 60 seconds x4; rest 1min
60,39,31,31
+
mobility work 15-20 min
Done
I really thought dropping caffeine would be easy but I had the worst headache/neck ache all morning and into the afternoon until I finally took some Advil. I am writing this the next day and day two is way better. So I guess I was drinking enough to effect my body's homeostasis. The wall assisted single leg good mornings are a perfect modification for me. They were hard but I was able to stabilize and isolate the glute/hami and keep good form. Interesting thing on the bird dogs- I was able to squeeze my left glute but couldn't seem to isolate and contract the right glute, I would try and then feel my back and hami get tight but not the glute. Very mentally frustrating. Arch body hold for one minute was super hard and I really dropped off after that. Those were all I had and low back got super lit up. Glutes are pretty tender day after. Thanks!
Monday, March 20, 2017
March 18, 2017
Daily score: 6 (just because of the back)
Workout:
A. HS hold; 30 seconds x7; rest 90 sec (against wall facing)
30x7
B. Strict press; 2-3x4; rest 90 sec
80x3
85x3
90x3
95x2 (my max x 2)
C1. Extended ROM bicep curls from bench (externally rotate hands); 12
reps x5; rest 1 min
10#x12x5
C2. Seated single arm OH tricep extensions; 10 reps x5; rest 1 min
15x10
12x10x4
+
7 min amrap:
10 hand release push ups
10 strict hanging knee raises
10 ring rows
rest 3 min
x2
4+10+10+3
4+10
This was the perfect workout for today with a sore back. Handstands felt great. All the meditating and breathing practice I've been doing is making a world of difference on things like handstands/static holds...especially in the perception of effort. Strict press was super great to hit my pr x 2. I was a little nervous to strict press d/t the back issue, so I warmed up to the weights and wore my belt and really really focused on keeping abdominal/core tension...well tension everywhere really. It's amazing how once I brace my spine that way the pain goes completely away. Maybe all that tension is why I was able to get that weight up ;). I managed more weight on the curls this week too. AMRAP was fun. I kept the ring rows steep and they were what I had to break. I eventually had to break on the push ups too. Thanks!
Workout:
A. HS hold; 30 seconds x7; rest 90 sec (against wall facing)
30x7
B. Strict press; 2-3x4; rest 90 sec
80x3
85x3
90x3
95x2 (my max x 2)
C1. Extended ROM bicep curls from bench (externally rotate hands); 12
reps x5; rest 1 min
10#x12x5
C2. Seated single arm OH tricep extensions; 10 reps x5; rest 1 min
15x10
12x10x4
+
7 min amrap:
10 hand release push ups
10 strict hanging knee raises
10 ring rows
rest 3 min
x2
4+10+10+3
4+10
This was the perfect workout for today with a sore back. Handstands felt great. All the meditating and breathing practice I've been doing is making a world of difference on things like handstands/static holds...especially in the perception of effort. Strict press was super great to hit my pr x 2. I was a little nervous to strict press d/t the back issue, so I warmed up to the weights and wore my belt and really really focused on keeping abdominal/core tension...well tension everywhere really. It's amazing how once I brace my spine that way the pain goes completely away. Maybe all that tension is why I was able to get that weight up ;). I managed more weight on the curls this week too. AMRAP was fun. I kept the ring rows steep and they were what I had to break. I eventually had to break on the push ups too. Thanks!
Friday, March 17, 2017
March 17, 2017
Daily score: 6
Workout:
A. Squat snatch; 2 reps on the min for 10 min
85x2x10
B. Squat clean; 5 singles @80-90% 1rm; rest 90 seconds
C. 1 1/4 front squat; 5, 5, 5, 3, 3, 3; rest 2 min
D. Sumo deadlifts; 10 slow controlled reps x5; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x5; rest 1 min
E2. Barbell hip thrusts; 12-15x5; rest 1 min
E3. Sissy squats; 3 slow controlled reps x5; rest 1 min
E4. Single leg sorensen hold; amsap x5; rest 1 min
Snatches seemed great until the last two sets, I must have caught wrong or who knows but back started flaring up and then I just couldn't clean without pain in the bottom of the squat. I'll email. But I didn't go on with the workout.
Workout:
A. Squat snatch; 2 reps on the min for 10 min
85x2x10
B. Squat clean; 5 singles @80-90% 1rm; rest 90 seconds
C. 1 1/4 front squat; 5, 5, 5, 3, 3, 3; rest 2 min
D. Sumo deadlifts; 10 slow controlled reps x5; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x5; rest 1 min
E2. Barbell hip thrusts; 12-15x5; rest 1 min
E3. Sissy squats; 3 slow controlled reps x5; rest 1 min
E4. Single leg sorensen hold; amsap x5; rest 1 min
Snatches seemed great until the last two sets, I must have caught wrong or who knows but back started flaring up and then I just couldn't clean without pain in the bottom of the squat. I'll email. But I didn't go on with the workout.
Thursday, March 16, 2017
March 15, 2017
Daily score: 8 (glutes super sore but don't need them much for this workout)
Workout:
A. Supinated strict pull ups; amrap unbroken x8; rest 90 seconds
5,5,5,4,4,4,4,3
B. HAnging striaght leg raises; amrap unbroken @31x1 x4; rest 2 min
4,5,5,5
C1. False grip ring rows; amrap unbroken with perfect form x5; rest 1 min
8,8,9,8,8
C2. DB bench press; 12-15x5; rest 1 min
30x15x3
30x13
30x12
D. Frog stand tech work 10 min
10 approx 20 sec holds
E1. Single arm plank to thoracic bridge; 5 reps x4/side; rest 1 min
5/side x 4
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x4/side; rest 30 sec
2 each way per side x 4
Writing this the next day and legs/glutes still sore. Upper abs are sore too :). Pull ups felt slightly better this week without having a full stomach. I do think I have gained a few pounds and that can't help either. Gonna try and turn that around. Straight leg raises are hard...my right quad gets crampy and is really the first limiter. I made the ring rows steeper this week. Everything else went well. Thanks!
Workout:
A. Supinated strict pull ups; amrap unbroken x8; rest 90 seconds
5,5,5,4,4,4,4,3
B. HAnging striaght leg raises; amrap unbroken @31x1 x4; rest 2 min
4,5,5,5
C1. False grip ring rows; amrap unbroken with perfect form x5; rest 1 min
8,8,9,8,8
C2. DB bench press; 12-15x5; rest 1 min
30x15x3
30x13
30x12
D. Frog stand tech work 10 min
10 approx 20 sec holds
E1. Single arm plank to thoracic bridge; 5 reps x4/side; rest 1 min
5/side x 4
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x4/side; rest 30 sec
2 each way per side x 4
Writing this the next day and legs/glutes still sore. Upper abs are sore too :). Pull ups felt slightly better this week without having a full stomach. I do think I have gained a few pounds and that can't help either. Gonna try and turn that around. Straight leg raises are hard...my right quad gets crampy and is really the first limiter. I made the ring rows steeper this week. Everything else went well. Thanks!
Wednesday, March 15, 2017
March 14, 2017
Daily score: 8
Workout:
A1. Rear foot elevated front rack split squats; 8-10x4; rest 1 min
35# bar x 10/leg x 4
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x4/side; rest 1 min
15# dbs x 10/side x 4
B. Kang squats; 10 slow controlled reps; not for max loading; x5; rest 90 sec
15# bar x 10
35# bar x 10
15 x 10 x 3
C. Clean grip deadlift; 4 reps on the min for 10 min @moderate load
155 x 4 x 10
D1. Back exnteions; 10 reps x5; rest 1 min
10 x 5
D2. Single leg hip thrusts; 10 reps x5/side; rest 1min
10/side x 5
E. Circling back extensions; 10 slow controlled reps x4; rest as needed
10 x 4
+
mobility work 15-20 min
Done
Writing this the next day and my glutes are so sore...mostly the right side. The split squats and single leg thrusters were both more difficult on the right. Went a little lighter on the kang squats and was more slow and controlled...with more weight my back would get sloppy. Everything else went well. I did a lot of work stretching/rolling glutes during mobility. Thanks!
Workout:
A1. Rear foot elevated front rack split squats; 8-10x4; rest 1 min
35# bar x 10/leg x 4
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x4/side; rest 1 min
15# dbs x 10/side x 4
B. Kang squats; 10 slow controlled reps; not for max loading; x5; rest 90 sec
15# bar x 10
35# bar x 10
15 x 10 x 3
C. Clean grip deadlift; 4 reps on the min for 10 min @moderate load
155 x 4 x 10
D1. Back exnteions; 10 reps x5; rest 1 min
10 x 5
D2. Single leg hip thrusts; 10 reps x5/side; rest 1min
10/side x 5
E. Circling back extensions; 10 slow controlled reps x4; rest as needed
10 x 4
+
mobility work 15-20 min
Done
Writing this the next day and my glutes are so sore...mostly the right side. The split squats and single leg thrusters were both more difficult on the right. Went a little lighter on the kang squats and was more slow and controlled...with more weight my back would get sloppy. Everything else went well. I did a lot of work stretching/rolling glutes during mobility. Thanks!
March 13, 2017
Daily score: 8
Workout:
A. DB side bends; 12-15x4; rest 1 min bw sides
40x15x4
B. Straddle hollow body hold; 30 seconds x6; rest 30 sec
30x6
C. Straddle ups; 10 reps x5; rest 90 seconds
10x5
D1. Planche lean; 20 seconds x5; rest 40 sec
20x5
D2. Table hold; 20 seconds x5; rest 40 sec
20x5
E. Tall kneeling KB halos; 5 slow controlled circles in both
directions x5; rest 90 seconds
20#kb x 5
+
Row 15 min easy
3k+ meters
+
mobility work 20-30 min
done
Side bends just feel like I use the correct muscles and keep better form at 40 than more weight. Straddle hollow body holds went well but the straddle ups were really challenging for me. I would say half the reps were messy. Planche leans went well. Table tops- I have to point my hands straight to the sides, if I point them straight toward the head my elbows and neck ache. Kneeling halos felt good. I had this amazing experience rowing...I started and closed my eyes just focusing on breathing and keeping a smooth steady pull etc. When I opened my eyes I thought maybe 7-8 mins had gone by, but the screen said 13:30! Crazy...I actually wondered if it was counting down but it wasn't. Super cool. Thanks!
Workout:
A. DB side bends; 12-15x4; rest 1 min bw sides
40x15x4
B. Straddle hollow body hold; 30 seconds x6; rest 30 sec
30x6
C. Straddle ups; 10 reps x5; rest 90 seconds
10x5
D1. Planche lean; 20 seconds x5; rest 40 sec
20x5
D2. Table hold; 20 seconds x5; rest 40 sec
20x5
E. Tall kneeling KB halos; 5 slow controlled circles in both
directions x5; rest 90 seconds
20#kb x 5
+
Row 15 min easy
3k+ meters
+
mobility work 20-30 min
done
Side bends just feel like I use the correct muscles and keep better form at 40 than more weight. Straddle hollow body holds went well but the straddle ups were really challenging for me. I would say half the reps were messy. Planche leans went well. Table tops- I have to point my hands straight to the sides, if I point them straight toward the head my elbows and neck ache. Kneeling halos felt good. I had this amazing experience rowing...I started and closed my eyes just focusing on breathing and keeping a smooth steady pull etc. When I opened my eyes I thought maybe 7-8 mins had gone by, but the screen said 13:30! Crazy...I actually wondered if it was counting down but it wasn't. Super cool. Thanks!
Sunday, March 12, 2017
March 11, 2017
Daily score: 8
Workout:
A. HS hold; 30 seconds x5; rest 90 sec (against wall facing)
30x5
B. Strict press; 2-3x3; rest 90 sec
80x3
85x3
90x3
C1. Extended ROM bicep curls from bench (externally rotate hands); 12
reps x4; rest 1 min
10# x 12
8x12x3
C2. Seated single arm OH tricep extensions; 10 reps x4; rest 1 min
10#x10/arm
12x10
15x10
12x10
+
10 min amrap:
10 hand release push ups
10 strict hanging knee raises
10 ring rows
6 rounds plus 3 hrpu's
Super happy to strict press 90 x 3. Everything else went well too. Nothing much to say. Thanks!
Workout:
A. HS hold; 30 seconds x5; rest 90 sec (against wall facing)
30x5
B. Strict press; 2-3x3; rest 90 sec
80x3
85x3
90x3
C1. Extended ROM bicep curls from bench (externally rotate hands); 12
reps x4; rest 1 min
10# x 12
8x12x3
C2. Seated single arm OH tricep extensions; 10 reps x4; rest 1 min
10#x10/arm
12x10
15x10
12x10
+
10 min amrap:
10 hand release push ups
10 strict hanging knee raises
10 ring rows
6 rounds plus 3 hrpu's
Super happy to strict press 90 x 3. Everything else went well too. Nothing much to say. Thanks!
Friday, March 10, 2017
March 10, 2017
Daily score: 6 (low energy)
Workout:
A. Squat snatch; 2 reps on the min for 10 min
75,75,80,80,85,85,85,85,85,85
B. Squat clean; build to a tough single
130
C. 1 1/4 front squat; 5x5; rest 2 min
75x5x5
D. Sumo deadlifts; 10 slow controlled reps x4; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
75x10x4
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x4; rest 1 min
12#x10x4
E2. Barbell hip thrusts; 12-15x4; rest 1 min
85x15x4
E3. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
E4. Single leg sorensen hold; amsap x4; rest 1 min
L/R
22/23
23/23
21/21
22/22
So fun to snatch and clean. Front 1 1/4's were hard of course. Sumo DLs didn't seem to grind too much with the light weight. Everything else went well. Thanks!
Workout:
A. Squat snatch; 2 reps on the min for 10 min
75,75,80,80,85,85,85,85,85,85
B. Squat clean; build to a tough single
130
C. 1 1/4 front squat; 5x5; rest 2 min
75x5x5
D. Sumo deadlifts; 10 slow controlled reps x4; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
75x10x4
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x4; rest 1 min
12#x10x4
E2. Barbell hip thrusts; 12-15x4; rest 1 min
85x15x4
E3. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
E4. Single leg sorensen hold; amsap x4; rest 1 min
L/R
22/23
23/23
21/21
22/22
So fun to snatch and clean. Front 1 1/4's were hard of course. Sumo DLs didn't seem to grind too much with the light weight. Everything else went well. Thanks!
March 9, 2017
Daily score: 7
Workout:
A. Supinated strict pull ups; amrap unbroken x6; rest 90 seconds
5,4,4,4,4,3
B. HAnging striaght leg raises; amrap unbroken @31x1 x3; rest 2 min
5,5,4
C1. False grip ring rows; amrap unbroken with perfect form x4; rest 1 min
10,10,11,10
C2. DB bench press; 12-15x4; rest 1 min
20x15
25x15
30x15
30x13
D. Frog stand tech work 10 min
Ten 20 second-ish holds
E1. Single arm plank to thoracic bridge; 5 reps x3/side; rest 1 min
5x3
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x3/side; rest 30 sec
2x3
I felt heavy heavy today...had to do this after eating way too much rich food out to eat for lunch. It was good though! Workout went fine. Nothing much to note. Thanks!
Workout:
A. Supinated strict pull ups; amrap unbroken x6; rest 90 seconds
5,4,4,4,4,3
B. HAnging striaght leg raises; amrap unbroken @31x1 x3; rest 2 min
5,5,4
C1. False grip ring rows; amrap unbroken with perfect form x4; rest 1 min
10,10,11,10
C2. DB bench press; 12-15x4; rest 1 min
20x15
25x15
30x15
30x13
D. Frog stand tech work 10 min
Ten 20 second-ish holds
E1. Single arm plank to thoracic bridge; 5 reps x3/side; rest 1 min
5x3
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x3/side; rest 30 sec
2x3
I felt heavy heavy today...had to do this after eating way too much rich food out to eat for lunch. It was good though! Workout went fine. Nothing much to note. Thanks!
Wednesday, March 8, 2017
March 7, 2017
Daily score: 6 (just feeling tired...makes sense 'cause I woke up with cold symptoms the next morning...nothing serious...everyone around me has been snotty)
Workout;
A1. Rear foot elevated front rack split squats; 8-10x3; rest 1 min
35# bar x 10
35x8x2
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x3/side; rest 1 min
12# dbs x 8
12x10
15x10
B. Kang squats; 10 slow controlled reps; not for max loading; x4; rest 90 sec
35# bar x 10 x 4
C. Clean grip deadlift; 3 reps on the min for 10 min @moderate load
155x3x10
D1. Back exnteions; 10 reps x4; rest 1 min
10x4
D2. Single leg hip thrusts; 10 reps x4/side; rest 1min
10x4
E. Circling back extensions; 10 slow controlled reps x3; rest as needed
10x3
+
mobility work 15-20 min
Done
This was a cool workout. The interesting thing about the front rack split squats was that I felt a lot of tension in the low back on the same side as the front leg. Probably supposed to be that way but wanted to report it. These are super hard by the last few reps just on leg strength driving up and I am definitely feeling soreness the next day. Bulgarian DLs were cool, funny how tempting it was to round my back or bend the knee and squat more, had to fight it. Kang squats were hard! Just to do 10 slow and controlled in a row with the bar, I was breathing heavy after...how and when to breath was an issue because of how long the movement took, was cool to practice. DLs went well. So did everything else. Back muscles were fired up by the end. I am sore the next day already, especially my right hami/butt. Thanks!
Workout;
A1. Rear foot elevated front rack split squats; 8-10x3; rest 1 min
35# bar x 10
35x8x2
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x3/side; rest 1 min
12# dbs x 8
12x10
15x10
B. Kang squats; 10 slow controlled reps; not for max loading; x4; rest 90 sec
35# bar x 10 x 4
C. Clean grip deadlift; 3 reps on the min for 10 min @moderate load
155x3x10
D1. Back exnteions; 10 reps x4; rest 1 min
10x4
D2. Single leg hip thrusts; 10 reps x4/side; rest 1min
10x4
E. Circling back extensions; 10 slow controlled reps x3; rest as needed
10x3
+
mobility work 15-20 min
Done
This was a cool workout. The interesting thing about the front rack split squats was that I felt a lot of tension in the low back on the same side as the front leg. Probably supposed to be that way but wanted to report it. These are super hard by the last few reps just on leg strength driving up and I am definitely feeling soreness the next day. Bulgarian DLs were cool, funny how tempting it was to round my back or bend the knee and squat more, had to fight it. Kang squats were hard! Just to do 10 slow and controlled in a row with the bar, I was breathing heavy after...how and when to breath was an issue because of how long the movement took, was cool to practice. DLs went well. So did everything else. Back muscles were fired up by the end. I am sore the next day already, especially my right hami/butt. Thanks!
Monday, March 6, 2017
March 6, 2017
Daily score: 7
Workout:
A. Side plank press ups; 10 reps x5/side; rest 30 sec
10/side x 5
B. Bent knee hollow body rock; 30 seconds x6; rest 30 sec
30x6
C. Tuck ups; 20 reps x4; rest 2 min
20x4
D. Parallete shoot throughs; 14 reps x6; rest 1 min
14x6
E. DB side bends; 12-15x4/side; rest 1 min
40x15x2
45x15x2
+
Row 15 min easy
3000+ m
+
mobility work 20-30 min
Done
Parallete shoot throughs were the hardest part. I had to split them up. And shoulders were fired up after. Everything else went well. Thanks!
Workout:
A. Side plank press ups; 10 reps x5/side; rest 30 sec
10/side x 5
B. Bent knee hollow body rock; 30 seconds x6; rest 30 sec
30x6
C. Tuck ups; 20 reps x4; rest 2 min
20x4
D. Parallete shoot throughs; 14 reps x6; rest 1 min
14x6
E. DB side bends; 12-15x4/side; rest 1 min
40x15x2
45x15x2
+
Row 15 min easy
3000+ m
+
mobility work 20-30 min
Done
Parallete shoot throughs were the hardest part. I had to split them up. And shoulders were fired up after. Everything else went well. Thanks!
Saturday, March 4, 2017
March 4, 2017
Daily score: 7
Workout:
A. Pike position hspu on box @30x1; amrap unbroken x8; rest 2 min
7,7,5,6,5,5,6,5
B. Bottoms up tall kneeling KB strict press; 6-8x3/side; rest 1min bw sides
20# x 8/arm x 3
C1. Close grip bench press; 12-15x4; rest 1min
65x15
70x15
75x12
75x12
C2. FLR on rings in full ext rotation; 20 seconds x4; rest 2 min
20x4
+
For time:
50 hand release push ups
50 toes to bar
50 ring rows
14:56 (4:50, 7:10, 2:56)
This was a very enjoyable workout. Super happy about how the t2b went. Usually that causes me some right shoulder discomfort but today is was so minor it was just a subtle reminder of what used to be. Arms were spaghetti after this one. Thanks!
Workout:
A. Pike position hspu on box @30x1; amrap unbroken x8; rest 2 min
7,7,5,6,5,5,6,5
B. Bottoms up tall kneeling KB strict press; 6-8x3/side; rest 1min bw sides
20# x 8/arm x 3
C1. Close grip bench press; 12-15x4; rest 1min
65x15
70x15
75x12
75x12
C2. FLR on rings in full ext rotation; 20 seconds x4; rest 2 min
20x4
+
For time:
50 hand release push ups
50 toes to bar
50 ring rows
14:56 (4:50, 7:10, 2:56)
This was a very enjoyable workout. Super happy about how the t2b went. Usually that causes me some right shoulder discomfort but today is was so minor it was just a subtle reminder of what used to be. Arms were spaghetti after this one. Thanks!
Thursday, March 2, 2017
March 2, 2017
Daily score:
Workout:
A. OHS; 3, 3, 3, 3, 3; rest 2 min
85,90,95,100,105
B. HAng squat clean; 3 reps on the min for 8 min @moderate effort,
work on tension and landing position
85# x 3 x 8
C. rear foot elevated DB split squats @41x1; 4-6x3/side; rest 1 min bw sides
20x4
20x5
20x4
D. DB power snatch; 12 reps x3/side; rest 1min
30x12/side x 3
E1. DB lateral step ups; 10 reps x3/side; rest 1 min bw sides
10#x10/side x 4
E2. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec
20x4
E3. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
E4. Back extensions; 10 reps @3030 x4; rest as needed
10x4
Not much to say on this one. I did the DBs snatches 12 in a row on one arm then switched. Could have done 35# but he gym is borrowing my 35's. 40 seemed too heavy for 12 in a row on one arm. No cramping on the hip isometric this week, I did stretch right away though. Thanks!
Workout:
A. OHS; 3, 3, 3, 3, 3; rest 2 min
85,90,95,100,105
B. HAng squat clean; 3 reps on the min for 8 min @moderate effort,
work on tension and landing position
85# x 3 x 8
C. rear foot elevated DB split squats @41x1; 4-6x3/side; rest 1 min bw sides
20x4
20x5
20x4
D. DB power snatch; 12 reps x3/side; rest 1min
30x12/side x 3
E1. DB lateral step ups; 10 reps x3/side; rest 1 min bw sides
10#x10/side x 4
E2. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec
20x4
E3. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
E4. Back extensions; 10 reps @3030 x4; rest as needed
10x4
Not much to say on this one. I did the DBs snatches 12 in a row on one arm then switched. Could have done 35# but he gym is borrowing my 35's. 40 seemed too heavy for 12 in a row on one arm. No cramping on the hip isometric this week, I did stretch right away though. Thanks!
March 1, 2017
Daily score: 8
Workout:
A. Weighted pull ups; 2, 2, 2; rest 2 min
8, 10, 10#
B. Hollow body position strict pull ups; accumulate 50 reps not for time
50!
C. Hinge rows; 12 reps x5; rest 2 min
12x5
D. Single arm ring rows; 10 reps x3/side; rest 1 min bw sides
10/side x 3
E1. Side lying DB external rotations; 10 reps x3/side; rest 30 sec
8# x 10/side x 3
E2. Shoulder CARs; 2 slow controlled reps in both directions x3/side;
rest 30 sec
2 each way per side x 3
Feeling good...sore legs and low back muscles and low/lateral abs but nothing like last week. I had to switch up my rest day this week d/t my schedule. This first video are the first two hollow body pull ups and the second video is rep 49 and attempt at 50. Even I can tell I have plenty to work on with not losing my lumbar curve. I had to break up the hinge rows to 6/6 and then 6/3/3. I inserted the videos just to be sure they looked the way you want them too. Single arm rows were fun and harder than I thought they would be. The E series felt great, those lateral db extensions really get at some little muscle in the shoulder, cool. Thanks!
Workout:
A. Weighted pull ups; 2, 2, 2; rest 2 min
8, 10, 10#
B. Hollow body position strict pull ups; accumulate 50 reps not for time
50!
C. Hinge rows; 12 reps x5; rest 2 min
12x5
D. Single arm ring rows; 10 reps x3/side; rest 1 min bw sides
10/side x 3
E1. Side lying DB external rotations; 10 reps x3/side; rest 30 sec
8# x 10/side x 3
E2. Shoulder CARs; 2 slow controlled reps in both directions x3/side;
rest 30 sec
2 each way per side x 3
Feeling good...sore legs and low back muscles and low/lateral abs but nothing like last week. I had to switch up my rest day this week d/t my schedule. This first video are the first two hollow body pull ups and the second video is rep 49 and attempt at 50. Even I can tell I have plenty to work on with not losing my lumbar curve. I had to break up the hinge rows to 6/6 and then 6/3/3. I inserted the videos just to be sure they looked the way you want them too. Single arm rows were fun and harder than I thought they would be. The E series felt great, those lateral db extensions really get at some little muscle in the shoulder, cool. Thanks!
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