Daily score: 8
Workout:
A1. Low bar box squat; 3, 3, 3, 3, 3, 3; rest 10 sec
95,105,115,125,135,140
A2. Alt'ing russian step ups; 12 reps x6; rest 90 sec
Body weight, then 10# Dbs x 5 sets
B1. Single leg good morning; 10 reps x5; rest 1 min
10/side x 5
B2. Short hamstring activation; 20 secods x5; rest 1 min
20/side x 5
B3. Sumo good mornings; 10-12x5; rest 1 min (very light, slow and
controlled, keep glute tension)
15x12
35x12x4
C1. Barbell hip thrusts; 10 reps x5; rest 60 secnods
105,115,125,135,135
C2. Weighted sorensen hold; 30 secodns x5; rest 60 seconds
10,12,15,20,25
D. Quadruped hip CARs; 2 reps x5/side; rest 1 min
2/side x 5
+
50 no push up burpees for time
3:08
All of this went well and felt good. Hardest part was probably the hamstring activations. I am pretty certain those are the fastest 50 burpees I have ever done. I think the mountain biking maybe is helping my cardio, who knows...thanks!
Thursday, April 27, 2017
Wednesday, April 26, 2017
April 26, 2017
Daily score: 8
Workout:
A. Weighted pull up clusters; 1.1.1x4; rest 20 sec/rest 2 min
12.5 x 4 clusters
B. Strict press; 6-8x5; rest 2min
75x8
80x7
80x6
75x6
75x6
C1. HS press throughs; 10 reps x5; rest 1 min
10x5
C2. Close grip bench press; 8-10x5; rest 1 min
75x10
80x10x2
85x10x2
D. Laying DB tricep extensions; 12-14x4; rest 1 min
15x14
15x12
12x12x2
E. Seated DB curls ; 20 alt'ing reos x4; rest 1 min
15x20x4
F1. No touch under switch; 5 slow controlled reps x4; rest 1 min
5x4
F2. Supine windshield wipers; 20 reps x4; rest 1 min
20x4
+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x10
rest 2 min
x2
2196m
2194m
+
Assault bike 10 min easy
Shoulders (lower posterior muscles) were fired up by the middle of the 'C' series, in a good way. Everything went well and arms were spent all around. Rowing was tough. Second round felt better than the first, hips were loosened up. Thanks!
Workout:
A. Weighted pull up clusters; 1.1.1x4; rest 20 sec/rest 2 min
12.5 x 4 clusters
B. Strict press; 6-8x5; rest 2min
75x8
80x7
80x6
75x6
75x6
C1. HS press throughs; 10 reps x5; rest 1 min
10x5
C2. Close grip bench press; 8-10x5; rest 1 min
75x10
80x10x2
85x10x2
D. Laying DB tricep extensions; 12-14x4; rest 1 min
15x14
15x12
12x12x2
E. Seated DB curls ; 20 alt'ing reos x4; rest 1 min
15x20x4
F1. No touch under switch; 5 slow controlled reps x4; rest 1 min
5x4
F2. Supine windshield wipers; 20 reps x4; rest 1 min
20x4
+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x10
rest 2 min
x2
2196m
2194m
+
Assault bike 10 min easy
Shoulders (lower posterior muscles) were fired up by the middle of the 'C' series, in a good way. Everything went well and arms were spent all around. Rowing was tough. Second round felt better than the first, hips were loosened up. Thanks!
Tuesday, April 25, 2017
April 25, 2017
Daily score: 8
Workout:
A. Quadruped hip CARs; 3 slow controlled reps x6; rest as needed
3/side x 6
B1. RFESS; 8-10x4; rest 1 min
10/side x 4
B2. Single leg hip thrusts; 10 reps x4/side; rest 1 min
10/side x 4
B3. Natural knee extensions; 8 reps x4; rest 1 min
8x4
B4. Sumo deadlifts; 10 slow controlled reps working perfect technique
x4; rest 1 min
75x10
85x10
95x10x2
+
For time:
75 wall balls
Accumulate 3 min plank hold on elbows
75 wall balls
12:47 (3:30, 5:30, 3:47)
+
mobility work 15-20 min
Done
I found an sample bag of pre-workout I was given awhile back and used it today and I definitely found it gave me more energy/intensity. It says it has green tea extract in it so I am sure it has some caffeine but didn't say caffeine anywhere on it. Regardless, not something I think I could handle in the evening and still sleep well...I am still pumped 30 mins after the workout. But it was great for a workout earlier in the day. All of this went well...I did 30 second holds on the plank and probably should not have rested between holds as long as I did. I am proud of how I push on the wbs though. But to be fair, my ceiling is just barely 9 feet so I am throwing a bit shallow compared to the standard :/. I can feel my quads are all puffed up...stretched them as much as I could and will roll them again tonight. Thanks!
Workout:
A. Quadruped hip CARs; 3 slow controlled reps x6; rest as needed
3/side x 6
B1. RFESS; 8-10x4; rest 1 min
10/side x 4
B2. Single leg hip thrusts; 10 reps x4/side; rest 1 min
10/side x 4
B3. Natural knee extensions; 8 reps x4; rest 1 min
8x4
B4. Sumo deadlifts; 10 slow controlled reps working perfect technique
x4; rest 1 min
75x10
85x10
95x10x2
+
For time:
75 wall balls
Accumulate 3 min plank hold on elbows
75 wall balls
12:47 (3:30, 5:30, 3:47)
+
mobility work 15-20 min
Done
I found an sample bag of pre-workout I was given awhile back and used it today and I definitely found it gave me more energy/intensity. It says it has green tea extract in it so I am sure it has some caffeine but didn't say caffeine anywhere on it. Regardless, not something I think I could handle in the evening and still sleep well...I am still pumped 30 mins after the workout. But it was great for a workout earlier in the day. All of this went well...I did 30 second holds on the plank and probably should not have rested between holds as long as I did. I am proud of how I push on the wbs though. But to be fair, my ceiling is just barely 9 feet so I am throwing a bit shallow compared to the standard :/. I can feel my quads are all puffed up...stretched them as much as I could and will roll them again tonight. Thanks!
April 24, 2017
Daily score: 7
Workout:
A. Side plank overarch; 10 reps x5; rest 1min
10/side x 5
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x5; rest 1 min
6x5
C. Seated pike lifts; 10 reps x5; rest 1min
10x5
D. Table hold; 30 seconds x6; rest 30 sec
30x6
E. Tall kneeling KB halos; 6 slow controlled circles in both
directions x6; rest 90 seconds
26#kb x12 x 6
F. Lateral medball tosses; 5 reps as aggressively as possible x5; rest 1 min
5/side x 5
G. Seated medball russian twists; 20 reps x3; rest 1 min
20x3
+
Row 20 min easy
Done
+
mobility work 20-30 min
Done
Alll good stuff. Loving feeling my core get stronger. Thanks!
Workout:
A. Side plank overarch; 10 reps x5; rest 1min
10/side x 5
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x5; rest 1 min
6x5
C. Seated pike lifts; 10 reps x5; rest 1min
10x5
D. Table hold; 30 seconds x6; rest 30 sec
30x6
E. Tall kneeling KB halos; 6 slow controlled circles in both
directions x6; rest 90 seconds
26#kb x12 x 6
F. Lateral medball tosses; 5 reps as aggressively as possible x5; rest 1 min
5/side x 5
G. Seated medball russian twists; 20 reps x3; rest 1 min
20x3
+
Row 20 min easy
Done
+
mobility work 20-30 min
Done
Alll good stuff. Loving feeling my core get stronger. Thanks!
Sunday, April 23, 2017
April 23, 2017
Daily score: 8
Workout:
Outdoor day
Mountain bike clinic:
This went really well. I was quite pleased to be un-phased by the climbs. I took a few good falls but that was good too because it was a result of me pushing my limits. So good to get out, let go, and be crazy and free. Came home exhausted. :)
Workout:
Outdoor day
Mountain bike clinic:
This went really well. I was quite pleased to be un-phased by the climbs. I took a few good falls but that was good too because it was a result of me pushing my limits. So good to get out, let go, and be crazy and free. Came home exhausted. :)
April 22, 2017
Daily score: 6
Workout:
A. Seated behind the neck strict press; 6-8x4; rest 2 min
65x6x4
B1. Floor press; 10-12x4; rest 1 min
65x12
70x12
75x12
80x12
B1. Bent over sinlge arm DB rows; 8-10x4; rest 1min
25x10
30x10
35x10
35x10
C1. Waiters walk; 10 steps x4/side; rest 1 min
45#x10/side x 4
C2. Weigthed vest ring rows @31x1; amrap unbroken x4; rest 2 min
7,6,6,6
D1. Hinge rows; 10 reps x4; rest 1 min
10x4
D2. DB side bends; 12-15x4; rest 1 min
45x15/side x 4
E1. Straddle ups; 15 reps x3; rest 1 min
15x3
E2. Super man holds; 30 seconds x3; rest 1 min
30x3
E3. BAnd resisted bird dog; 10 reps x3/side; rest 1 min
10/side x 3
All of this went well and was fun. Legs were still sore so it was perfect. Felt better with the straddle ups this time. Thanks!
Workout:
A. Seated behind the neck strict press; 6-8x4; rest 2 min
65x6x4
B1. Floor press; 10-12x4; rest 1 min
65x12
70x12
75x12
80x12
B1. Bent over sinlge arm DB rows; 8-10x4; rest 1min
25x10
30x10
35x10
35x10
C1. Waiters walk; 10 steps x4/side; rest 1 min
45#x10/side x 4
C2. Weigthed vest ring rows @31x1; amrap unbroken x4; rest 2 min
7,6,6,6
D1. Hinge rows; 10 reps x4; rest 1 min
10x4
D2. DB side bends; 12-15x4; rest 1 min
45x15/side x 4
E1. Straddle ups; 15 reps x3; rest 1 min
15x3
E2. Super man holds; 30 seconds x3; rest 1 min
30x3
E3. BAnd resisted bird dog; 10 reps x3/side; rest 1 min
10/side x 3
All of this went well and was fun. Legs were still sore so it was perfect. Felt better with the straddle ups this time. Thanks!
Thursday, April 20, 2017
April 20, 2017
Daily score: 8
Workout:
A. Weighted pull up clusters; 1.1.1x3; rest 20 sec/rest 2 min
5#, 10, 12.5
B. Strict press; 6-8x4; rest 2min
75x8
80x6
80x6
75x6
C1. HS press throughs; 10 reps x4; rest 1 min
10x4
C2. Close grip bench press; 8-10x4; rest 1 min
75x10
80x10
85x10
90x10
D. Laying DB tricep extensions; 12-14x3; rest 1 min
15x12
12x14
12x14
E. Seated DB curls ; 20 alt'ing reos x3; rest 1 min
15x20
20x20
20x20
F1. No touch under switch; 5 slow controlled reps x3; rest 1 min
5x3
F2. Supine windshield wipers; 20 reps x3; rest 1 min
20x3
+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x8
rest 2 min
x2
1781m
1821m
+
Assault bike 10 min easy
Walked briskly with dog x 30 mins
This was a fun workout...took quite a long time too. I am pretty sore...mostly quads/butt from yesterday but triceps are still sore too. I enjoyed the HS push throughs, felt like a great modification to build control. Everything else went well! Thanks!
Workout:
A. Weighted pull up clusters; 1.1.1x3; rest 20 sec/rest 2 min
5#, 10, 12.5
B. Strict press; 6-8x4; rest 2min
75x8
80x6
80x6
75x6
C1. HS press throughs; 10 reps x4; rest 1 min
10x4
C2. Close grip bench press; 8-10x4; rest 1 min
75x10
80x10
85x10
90x10
D. Laying DB tricep extensions; 12-14x3; rest 1 min
15x12
12x14
12x14
E. Seated DB curls ; 20 alt'ing reos x3; rest 1 min
15x20
20x20
20x20
F1. No touch under switch; 5 slow controlled reps x3; rest 1 min
5x3
F2. Supine windshield wipers; 20 reps x3; rest 1 min
20x3
+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x8
rest 2 min
x2
1781m
1821m
+
Assault bike 10 min easy
Walked briskly with dog x 30 mins
This was a fun workout...took quite a long time too. I am pretty sore...mostly quads/butt from yesterday but triceps are still sore too. I enjoyed the HS push throughs, felt like a great modification to build control. Everything else went well! Thanks!
Wednesday, April 19, 2017
April 19, 2017
Daily score: 8
Workout:
A1. Quadruped hip CARs; 3 slow controlled reps x5; rest as needed
3/side x 5
A2. Single leg hip thrusts; 6 reps x5/side; rest as needed
6/side x 5
A3. Single leg lateral step ups; 5 reps x5/side; rest as needed
5/side x 5 (20" box)
B. Bird dogs; 10 reps x6; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 6
+
for time:
30 deadlift 135#
100 wall balls
30 deadlift 135#
9:35
+
C1. Barbell reverse lunges from 2" platform; 20 steps x2; rest 1 min
35# x 20
45# x 20
C2. Single leg good mornigns; 10 reps x2/side; rest 1 min
10/side x 2
+
mobility work 15-20 min
Done
'A' series went well. I used your 'toe up' que from the movement education series on the lateral step ups and that made them waaaaay more difficult. I have always tried not to push of but today, keeping the toes up, I pushed off the ground much less. Progress is being made on the bird dogs. WOD was good...tought to brace for the DL's after all the damn WB's. Everything else went well and I am feeling physically pretty good. Arms got sore on the second day after the last arm workout, mostly triceps from the push ups and they are still kinda tender. Thanks!
Workout:
A1. Quadruped hip CARs; 3 slow controlled reps x5; rest as needed
3/side x 5
A2. Single leg hip thrusts; 6 reps x5/side; rest as needed
6/side x 5
A3. Single leg lateral step ups; 5 reps x5/side; rest as needed
5/side x 5 (20" box)
B. Bird dogs; 10 reps x6; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 6
+
for time:
30 deadlift 135#
100 wall balls
30 deadlift 135#
9:35
+
C1. Barbell reverse lunges from 2" platform; 20 steps x2; rest 1 min
35# x 20
45# x 20
C2. Single leg good mornigns; 10 reps x2/side; rest 1 min
10/side x 2
+
mobility work 15-20 min
Done
'A' series went well. I used your 'toe up' que from the movement education series on the lateral step ups and that made them waaaaay more difficult. I have always tried not to push of but today, keeping the toes up, I pushed off the ground much less. Progress is being made on the bird dogs. WOD was good...tought to brace for the DL's after all the damn WB's. Everything else went well and I am feeling physically pretty good. Arms got sore on the second day after the last arm workout, mostly triceps from the push ups and they are still kinda tender. Thanks!
Monday, April 17, 2017
April 17, 2017
Daily score: 8
Workout:
A. Side plank overarch; 10 reps x4; rest 1min
10/side x 4
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x4; rest 1 min
6x4
C. Seated pike lifts; 10 reps x4; rest 1min
10x4
D. Table hold; 20 seconds x6; rest 40 sec
20x6
E. Tall kneeling KB halos; 5 slow controlled circles in both
directions x6; rest 90 seconds
5/direction x 6
+
30 min amrap:
row 500m
6 low box jumps (step down)
6 slam balls (as aggressively as possible into the ground)
12 seated medball russian twists with slam ball
8 rounds plus 140m
+
mobility work 20-30 min
Done
A-E went well. The amrap was long but I kept a steady pace and felt satisfied with how far I got. All good. Thanks!
Workout:
A. Side plank overarch; 10 reps x4; rest 1min
10/side x 4
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x4; rest 1 min
6x4
C. Seated pike lifts; 10 reps x4; rest 1min
10x4
D. Table hold; 20 seconds x6; rest 40 sec
20x6
E. Tall kneeling KB halos; 5 slow controlled circles in both
directions x6; rest 90 seconds
5/direction x 6
+
30 min amrap:
row 500m
6 low box jumps (step down)
6 slam balls (as aggressively as possible into the ground)
12 seated medball russian twists with slam ball
8 rounds plus 140m
+
mobility work 20-30 min
Done
A-E went well. The amrap was long but I kept a steady pace and felt satisfied with how far I got. All good. Thanks!
April 16, 2017
Daily score: 6 (low energy)
Workout:
A. Hanging Straight leg raises; 10 reps x4; rest 1 min
10x4
B. Push ups; amrap unbroken perfect form x7; rest 90 sec
10,11,10,8,8,8,8
C1. Single arm ring rows; 10 reps x4; rest 1min
10/arm x 4
C2. Waiters walk; 10 steps x4/side; rest 1 min
35#, 45,45,45
C3. Weigthed vest ring rows @31x1; amrap unbroken x4; rest 2 min
10#x8
10x8
10x7
10x7
D. Side body arch hold; 20 seconds x5/side; rest 40 sec
20/side x 5
+
21-15-9
S2O 75#
Tuck ups
4:15
Yesterday after the leg workout I went mountain biking. Road a nice loop three times, took about an hour. I put pedals on the bike that secure to my shoe so now I get power pulling up on the pedal as well as pushing down. Was so nice! I felt way stronger on the climb. Had to do family brunch the morning of this day for Easter. I think the combo of tired legs from yesterday and heavy food just made me lazy and sapped my energy. Everything went well in this workout though. I don't have a weighted vest but I managed to rig 10#'s on me for the weighted ring rows. Thanks!
Workout:
A. Hanging Straight leg raises; 10 reps x4; rest 1 min
10x4
B. Push ups; amrap unbroken perfect form x7; rest 90 sec
10,11,10,8,8,8,8
C1. Single arm ring rows; 10 reps x4; rest 1min
10/arm x 4
C2. Waiters walk; 10 steps x4/side; rest 1 min
35#, 45,45,45
C3. Weigthed vest ring rows @31x1; amrap unbroken x4; rest 2 min
10#x8
10x8
10x7
10x7
D. Side body arch hold; 20 seconds x5/side; rest 40 sec
20/side x 5
+
21-15-9
S2O 75#
Tuck ups
4:15
Yesterday after the leg workout I went mountain biking. Road a nice loop three times, took about an hour. I put pedals on the bike that secure to my shoe so now I get power pulling up on the pedal as well as pushing down. Was so nice! I felt way stronger on the climb. Had to do family brunch the morning of this day for Easter. I think the combo of tired legs from yesterday and heavy food just made me lazy and sapped my energy. Everything went well in this workout though. I don't have a weighted vest but I managed to rig 10#'s on me for the weighted ring rows. Thanks!
Saturday, April 15, 2017
April 15, 2017
Daily score: 7
Workout:
A. Low bar box squat; 5x5; rest 2 min
85,95,100,105,115
B. Single leg RDL; 8-10x4; rest 1 min bw sides
10/side x 4
C. Barbell hip thrusts; 10 reps x4; rest 90 secnods
95,105,115,120
D. Quadruped hip CARs; 2 reps x4/side; rest 1 min
2/side x 4
E1. Sissy squats; 3 slow controlled reps x3; rest 1 min
3x3
E2. Single leg sorensen hold; amsap x3; rest 1 min
24,26,25
+
1 min amrap no push up burpees (maintain tight mid line and perfect positions)
1 min rest
x5
15 burpees x 5
Workout:
A. Low bar box squat; 5x5; rest 2 min
85,95,100,105,115
B. Single leg RDL; 8-10x4; rest 1 min bw sides
10/side x 4
C. Barbell hip thrusts; 10 reps x4; rest 90 secnods
95,105,115,120
D. Quadruped hip CARs; 2 reps x4/side; rest 1 min
2/side x 4
E1. Sissy squats; 3 slow controlled reps x3; rest 1 min
3x3
E2. Single leg sorensen hold; amsap x3; rest 1 min
24,26,25
+
1 min amrap no push up burpees (maintain tight mid line and perfect positions)
1 min rest
x5
15 burpees x 5
I added the box squat video to be sure they looked good to you, it's been awhile. I worked on keeping my torso a bit more upright after watching the video. RDLs were tough because of balance struggles today and they did light up my shins too. I tried hip thrusts without touching/bouncing the weight on the ground today and added the video to be sure I was doing them how you want me to be. Seemed less jarring this way. Everything else went well, keeping my midline tight on the burpees slowed them down a bit but no back issues! Thanks!!!
Friday, April 14, 2017
April 13, 2017
Daily score: 7
Workout:
A. Weighted eccentric only pull ups @41a2; 2-3x5; rest 2 min
7.5x3
12.5x3
20x3
26x3
26x3
B1. HS hold against wall; 20 seconds x4; rest 30 sec
20x4
B2. S2O; 20 reps AFAP @light load x4; rest 2 min
45x20x4
C. Stability ball stir the pots; 10 slow controlled reps x4; rest 1
min (5 in both directions)
10x4
D1. Supine windshield wipers; 20 reps x4; rest 1 min
20x4
D2. Tuck ups; 20 reps x4; rest 1 min
20x4
+
Row spritn 15 seconds @100%
row 45 seconds easy
x10
2144m
+
Assault bike 10 min easy
I walked briskly x 30 mins
This was a tough little workout. Core is a tad sore the next day. I took Bailey for a fast walk instead of the bike since I don't have one and didn't want to go to the gym. Glutes were on fire after the row so I stretched them and then went right to walking. Thanks!
Workout:
A. Weighted eccentric only pull ups @41a2; 2-3x5; rest 2 min
7.5x3
12.5x3
20x3
26x3
26x3
B1. HS hold against wall; 20 seconds x4; rest 30 sec
20x4
B2. S2O; 20 reps AFAP @light load x4; rest 2 min
45x20x4
C. Stability ball stir the pots; 10 slow controlled reps x4; rest 1
min (5 in both directions)
10x4
D1. Supine windshield wipers; 20 reps x4; rest 1 min
20x4
D2. Tuck ups; 20 reps x4; rest 1 min
20x4
+
Row spritn 15 seconds @100%
row 45 seconds easy
x10
2144m
+
Assault bike 10 min easy
I walked briskly x 30 mins
This was a tough little workout. Core is a tad sore the next day. I took Bailey for a fast walk instead of the bike since I don't have one and didn't want to go to the gym. Glutes were on fire after the row so I stretched them and then went right to walking. Thanks!
Wednesday, April 12, 2017
April 12, 2017
Daily score: 6
Workout:
row 15 min easy
3k+ meters
+
45-60 min mobility/movement work
I took a 60 minute restorative yoga class
Rowing felt good today. The yoga class was like therapy, just very soothing and perfect thing for the day. Thanks!
Workout:
row 15 min easy
3k+ meters
+
45-60 min mobility/movement work
I took a 60 minute restorative yoga class
Rowing felt good today. The yoga class was like therapy, just very soothing and perfect thing for the day. Thanks!
Tuesday, April 11, 2017
April 11, 2017
Daily score: 6
Workout:
A) 10 mins easy row
2k +
B) full body CARs
Done
C) db side bends, 10-12 x 4
40#x12x4
D) 4 rounds of 1min plank, 20 tuck ups, 30 sec arch body hold, 30 second plank per side, not for time
Done x 4
E) hanging straight leg raises at 41X1, amrap unbroken x 4
5,5,5,5
F) 10 mins easy row
2k +
G) 15-20 mins stretching/yoga
Done
I didn't get to mountain bike either of the last two days due to the weather, just lots of dog walking. Hips were tight or kinda burning on the right rowing today, better the second go round. Nothing eventful. Thanks!
Workout:
A) 10 mins easy row
2k +
B) full body CARs
Done
C) db side bends, 10-12 x 4
40#x12x4
D) 4 rounds of 1min plank, 20 tuck ups, 30 sec arch body hold, 30 second plank per side, not for time
Done x 4
E) hanging straight leg raises at 41X1, amrap unbroken x 4
5,5,5,5
F) 10 mins easy row
2k +
G) 15-20 mins stretching/yoga
Done
I didn't get to mountain bike either of the last two days due to the weather, just lots of dog walking. Hips were tight or kinda burning on the right rowing today, better the second go round. Nothing eventful. Thanks!
Saturday, April 8, 2017
April 8, 2017
Daily score: 7
Workout:
A. Pike position hs hold shoulder taps; 10 slow controlled reps x6; rest 90 sec
10x6
B1. Bench press; 6-8x5; rest 1 min
75x8
80x8
85x8
90x8
95x6
B2. Bent over barbell rows; 8-10x5; rest 1 min
75x10
80x10
85x8
85x8
85x8
C1. OH barbell walks; 20 steps x5; rest 1min (ensure tight midline)
75x20x5
C2. Staigth arm band lat pull downs (put PVC in the band); 10 reps + 2
sec isometric at end range x5; rest 1min
10x5
+
12 min amrap:
10 tuck ups
10 hand release push ups
5 strict pull ups
5 rounds plus 10 plus 7
No issues here. Strict pull ups were all singles in the amrap. Thanks!
Workout:
A. Pike position hs hold shoulder taps; 10 slow controlled reps x6; rest 90 sec
10x6
B1. Bench press; 6-8x5; rest 1 min
75x8
80x8
85x8
90x8
95x6
B2. Bent over barbell rows; 8-10x5; rest 1 min
75x10
80x10
85x8
85x8
85x8
C1. OH barbell walks; 20 steps x5; rest 1min (ensure tight midline)
75x20x5
C2. Staigth arm band lat pull downs (put PVC in the band); 10 reps + 2
sec isometric at end range x5; rest 1min
10x5
+
12 min amrap:
10 tuck ups
10 hand release push ups
5 strict pull ups
5 rounds plus 10 plus 7
No issues here. Strict pull ups were all singles in the amrap. Thanks!
April 7, 2017
Daily score:
Workout:
A. Back squat @41x1; 4-5x5; rest 2 min
65x5
75x5x3
85x5
B. Clean grip 2" deficit deadlift @3030; 6 reps x5; rest 2 min
125x6x5
C. Sumo deadlifts; 10 slow controlled reps x6; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
75x10x6
D1. Quadruped hip CARs; 2 reps x4/side; rest 1 min
Done
D2. 2" deficit reverse lunges; 14 alt'ing steps x4; rest 1min
14x4
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x3; rest 1 min
10x3
E2. Barbell hip thrusts; 12-15x3; rest 1 min
85x15x3
E3. Sissy squats; 3 slow controlled reps x3; rest 1 min
3x3
E4. Single leg sorensen hold; amsap x3; rest 1 min
20,22,22
F. HAnging straight leg raises @41x1; amrap unbroken x4; rest 1 min
5,5,5,5
G. Side plank; 30 seconds x5; rest 1 min bw sides
30/side x 5
Nothing much to say on this. Everything felt as per usual. I am feeling stronger on the straight leg raises. Thanks!
Workout:
A. Back squat @41x1; 4-5x5; rest 2 min
65x5
75x5x3
85x5
B. Clean grip 2" deficit deadlift @3030; 6 reps x5; rest 2 min
125x6x5
C. Sumo deadlifts; 10 slow controlled reps x6; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
75x10x6
D1. Quadruped hip CARs; 2 reps x4/side; rest 1 min
Done
D2. 2" deficit reverse lunges; 14 alt'ing steps x4; rest 1min
14x4
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x3; rest 1 min
10x3
E2. Barbell hip thrusts; 12-15x3; rest 1 min
85x15x3
E3. Sissy squats; 3 slow controlled reps x3; rest 1 min
3x3
E4. Single leg sorensen hold; amsap x3; rest 1 min
20,22,22
F. HAnging straight leg raises @41x1; amrap unbroken x4; rest 1 min
5,5,5,5
G. Side plank; 30 seconds x5; rest 1 min bw sides
30/side x 5
Nothing much to say on this. Everything felt as per usual. I am feeling stronger on the straight leg raises. Thanks!
Friday, April 7, 2017
April 6, 2017
Daily score: 6 (super sore glutes)
Workout:
A. Lean away strict pull ups; amrap unbroken x8; rest 90 seconds
4,3,2,3,3,3,2,2
B1. DB strict press; 8-10x4; rest 1 min
25x10
30x8x3
B2. Ring rows @31x1; amrap unbroken x4; rest 1 min
7,7,6,5
C1. Tuck front levers; 20 seconds x5; rest 40 sec
20 seconds x 5!
C2. Planche leans; 20 seconds x5; rest 40 sec
20 seconds x 5
D. Frog stand tech work 10 min
10 attempts, most around 20 seconds, one at 35 seconds
E1. Single arm plank to thoracic bridge; 5 reps x5/side; rest 1 min
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x5/side; rest 30 sec
Done
So funny how sore my glutes were today (the 6th), that leg workout yesterday didn't seem so bad but sure makes me sore. This workout went well. Super happy to get all of the front levers at 20 seconds this week. Thanks!
Workout:
A. Lean away strict pull ups; amrap unbroken x8; rest 90 seconds
4,3,2,3,3,3,2,2
B1. DB strict press; 8-10x4; rest 1 min
25x10
30x8x3
B2. Ring rows @31x1; amrap unbroken x4; rest 1 min
7,7,6,5
C1. Tuck front levers; 20 seconds x5; rest 40 sec
20 seconds x 5!
C2. Planche leans; 20 seconds x5; rest 40 sec
20 seconds x 5
D. Frog stand tech work 10 min
10 attempts, most around 20 seconds, one at 35 seconds
E1. Single arm plank to thoracic bridge; 5 reps x5/side; rest 1 min
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x5/side; rest 30 sec
Done
So funny how sore my glutes were today (the 6th), that leg workout yesterday didn't seem so bad but sure makes me sore. This workout went well. Super happy to get all of the front levers at 20 seconds this week. Thanks!
Wednesday, April 5, 2017
April 5, 2017
Daily score: 7
Workout:
A1. Barbell walking lunges; 20 steps x4; rest 1 min
85x20x4
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 x4/side; rest 1 min
8/side x 4
B1. Quadruped hip CARs; 3 slow controlled reps x4; rest as needed
3/side x 4
B2. Single leg hip thrusts; 6 reps x4/side; rest as needed
6/side x 4
B3. Single leg lateral step ups; 5 reps x4/side; rest as needed
5/side x 4
C. Bird dogs; 10 reps x5; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 5
D. Arch body hold; 60 seconds x5; rest 1min
60, 41,35,35,36
+
mobility work 15-20 min
Done
Lunges were hard at 85 the last few steps. GM's this week felt stronger on the right, I still really love this modification. Everything in the middle went well. Arch body holds again fatigued fast. Those low back muscles just lock up. Mobility felt great. Thanks!
Workout:
A1. Barbell walking lunges; 20 steps x4; rest 1 min
85x20x4
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 x4/side; rest 1 min
8/side x 4
B1. Quadruped hip CARs; 3 slow controlled reps x4; rest as needed
3/side x 4
B2. Single leg hip thrusts; 6 reps x4/side; rest as needed
6/side x 4
B3. Single leg lateral step ups; 5 reps x4/side; rest as needed
5/side x 4
C. Bird dogs; 10 reps x5; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 5
D. Arch body hold; 60 seconds x5; rest 1min
60, 41,35,35,36
+
mobility work 15-20 min
Done
Lunges were hard at 85 the last few steps. GM's this week felt stronger on the right, I still really love this modification. Everything in the middle went well. Arch body holds again fatigued fast. Those low back muscles just lock up. Mobility felt great. Thanks!
April 4, 2017
Daily score: 7
Workout:
A. Side plank overarch; 10 reps x3; rest 1min
10/side x 3
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x3; rest 1 min
6 x 3
C. Seated pike lifts; 10 reps x3; rest 1min
10 x 3
D. Table hold; 20 seconds x6; rest 40 sec
20 x 6
E. Tall kneeling KB halos; 5 slow controlled circles in both
directions x6; rest 90 seconds
5 each way x 6
+
Row 15 min easy
3000m+
+
mobility work 20-30 min
Done
All of this felt great. The dragon/abs thing was the hardest. Thanks!
Workout:
A. Side plank overarch; 10 reps x3; rest 1min
10/side x 3
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x3; rest 1 min
6 x 3
C. Seated pike lifts; 10 reps x3; rest 1min
10 x 3
D. Table hold; 20 seconds x6; rest 40 sec
20 x 6
E. Tall kneeling KB halos; 5 slow controlled circles in both
directions x6; rest 90 seconds
5 each way x 6
+
Row 15 min easy
3000m+
+
mobility work 20-30 min
Done
All of this felt great. The dragon/abs thing was the hardest. Thanks!
Tuesday, April 4, 2017
April 3, 2017
Daily score: 6 (tight back)
Workout:
A. Pike position hs hold shoulder taps; 10 slow controlled reps x5; rest 90 sec
10x5
B1. Bench press; 6-8x4; rest 1 min
65x8
70x8
75x8
80x8
B2. Bent over barbell rows; 8-10x4; rest 1 min
65x10
70x10
80x10
85x8
C1. OH barbell walks; 20 steps x4; rest 1min (ensure tight midline)
55, 65, 75, 75
C2. Staigth arm band lat pull downs (put PVC in the band); 10 reps + 2
sec isometric at end range x4; rest 1min
10x 4
+
10 min amrap:
10 tuck ups
10 hand release push ups
5 strict pull ups
4 rounds plus 10 plus 10 plus 1
This went well and was perfect for my body today. I wasn't sure if I should really push the weight on the OH walks, 75 felt challenging for my midline so I stopped there. AMRAP was good, slow spot was the strict pull ups, I did everything else unbroken. Thanks!
Workout:
A. Pike position hs hold shoulder taps; 10 slow controlled reps x5; rest 90 sec
10x5
B1. Bench press; 6-8x4; rest 1 min
65x8
70x8
75x8
80x8
B2. Bent over barbell rows; 8-10x4; rest 1 min
65x10
70x10
80x10
85x8
C1. OH barbell walks; 20 steps x4; rest 1min (ensure tight midline)
55, 65, 75, 75
C2. Staigth arm band lat pull downs (put PVC in the band); 10 reps + 2
sec isometric at end range x4; rest 1min
10x 4
+
10 min amrap:
10 tuck ups
10 hand release push ups
5 strict pull ups
4 rounds plus 10 plus 10 plus 1
This went well and was perfect for my body today. I wasn't sure if I should really push the weight on the OH walks, 75 felt challenging for my midline so I stopped there. AMRAP was good, slow spot was the strict pull ups, I did everything else unbroken. Thanks!
April 2, 2017
Daily score: 6 (started out with tired legs)
Workout:
Mountain biking
Drove out to a new trail that was a lot a lot of up and down. I noticed early that I had no legs...they were quickly fatigued. It was super beautiful though, a very thick remote forest bright green and alive with spring and only saw maybe 4 other people. Rode 2.5 hours, felt like all climbing because the downhill goes so fast. I was thoroughly exhausted when I got home, walked the dog, and went to bed at 8:30p. Next day back was pretty tight, I think I over-did the lower body stress for the weekend. The next two workouts are the perfect compliment though. Thanks!
Workout:
Mountain biking
Drove out to a new trail that was a lot a lot of up and down. I noticed early that I had no legs...they were quickly fatigued. It was super beautiful though, a very thick remote forest bright green and alive with spring and only saw maybe 4 other people. Rode 2.5 hours, felt like all climbing because the downhill goes so fast. I was thoroughly exhausted when I got home, walked the dog, and went to bed at 8:30p. Next day back was pretty tight, I think I over-did the lower body stress for the weekend. The next two workouts are the perfect compliment though. Thanks!
Saturday, April 1, 2017
April 1, 2017
Daily score: 5
Workout:
Mountain biking!
Well...I always manage to learn a lot every time I go out riding but this time was a lesson that should have stuck from learning it years ago in my endurance road biking/marathoning days. Today, I road way out in the wilderness, 2.5 hours climbing then 45 minutes of heaven back to the car. I even forgot my phone in the car and didn't notice until I was at the top and wanted to take a pic of the view. It was beyond stunning and soooo quiet. One of the big reasons I love this sport is the disconnect it provides. I can't think of anything but what I am doing while I am doing it. Partially because I am high on the adrenaline of learning something risky and new and being slightly out of control the whole time and part of it I think would always be that way even if I ever become good at it. The funny thing is...this is what I ate for breakfast 2.5 hours before I started riding: 22 pro, 58 carbs, 36 fat, 600 cals. I was significantly under-fueled for that climb. And even more stupid- I only brought jerky and water in my pack! Stupid. And I felt it. Needless to say I was shaky by the time I got back to the car. Lesson learned. Again. Thanks!
Workout:
Mountain biking!
Well...I always manage to learn a lot every time I go out riding but this time was a lesson that should have stuck from learning it years ago in my endurance road biking/marathoning days. Today, I road way out in the wilderness, 2.5 hours climbing then 45 minutes of heaven back to the car. I even forgot my phone in the car and didn't notice until I was at the top and wanted to take a pic of the view. It was beyond stunning and soooo quiet. One of the big reasons I love this sport is the disconnect it provides. I can't think of anything but what I am doing while I am doing it. Partially because I am high on the adrenaline of learning something risky and new and being slightly out of control the whole time and part of it I think would always be that way even if I ever become good at it. The funny thing is...this is what I ate for breakfast 2.5 hours before I started riding: 22 pro, 58 carbs, 36 fat, 600 cals. I was significantly under-fueled for that climb. And even more stupid- I only brought jerky and water in my pack! Stupid. And I felt it. Needless to say I was shaky by the time I got back to the car. Lesson learned. Again. Thanks!
March 31, 2016
Daily score: 7
Workout:
A. Back squat @41x1; 4-5x4; rest 2 min
75x5
75x4x3
B. Clean grip 2" deficit deadlift @3030; 6 reps x4; rest 2 min
105, 110, 125, 125
C. Sumo deadlifts; 10 slow controlled reps x5; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
85,75,75,75,75
D1. Quadruped hip CARs; 2 reps x3/side; rest 1 min
2/side x 3
D2. 2" deficit reverse lunges; 14 alt'ing steps x3; rest 1min
14x3
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x2; rest 1 min
10x2
E2. Barbell hip thrusts; 12-15x2; rest 1 min
85x15x2
E3. Sissy squats; 3 slow controlled reps x2; rest 1 min
3x2
E4. Single leg sorensen hold; amsap x2; rest 1 min
20/20
21/21
F. HAnging straight leg raises @41x1; amrap unbroken x3; rest 1 min
5,4,4
G. Side plank; 30 seconds x5; rest 1 min bw sides
30x5/side
I spent this whole workout working on keeping tension in my lower core/back a day it all lends itself to that. Sumo DL's were the hardest, the right hip just doesn't track as well in that position but focusing on the glute helps. Felt some improvement on the integrity of the straight leg raises this go round. Thanks!
Workout:
A. Back squat @41x1; 4-5x4; rest 2 min
75x5
75x4x3
B. Clean grip 2" deficit deadlift @3030; 6 reps x4; rest 2 min
105, 110, 125, 125
C. Sumo deadlifts; 10 slow controlled reps x5; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
85,75,75,75,75
D1. Quadruped hip CARs; 2 reps x3/side; rest 1 min
2/side x 3
D2. 2" deficit reverse lunges; 14 alt'ing steps x3; rest 1min
14x3
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x2; rest 1 min
10x2
E2. Barbell hip thrusts; 12-15x2; rest 1 min
85x15x2
E3. Sissy squats; 3 slow controlled reps x2; rest 1 min
3x2
E4. Single leg sorensen hold; amsap x2; rest 1 min
20/20
21/21
F. HAnging straight leg raises @41x1; amrap unbroken x3; rest 1 min
5,4,4
G. Side plank; 30 seconds x5; rest 1 min bw sides
30x5/side
I spent this whole workout working on keeping tension in my lower core/back a day it all lends itself to that. Sumo DL's were the hardest, the right hip just doesn't track as well in that position but focusing on the glute helps. Felt some improvement on the integrity of the straight leg raises this go round. Thanks!
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