Daily score: 6 (tired, too much birthday party, not enough rest)
Workout:
A. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest 90 seconds
26#,35,35,35,35
B1. Row sprint 15 seconds @100% x4; rest 15 sec
99,100,102,99
B2. Bent knee hollow body rocks; 30 seconds x4 rest
30x4
B3. HS hold against wall; 30 seconds x4; rest as needed to recovery
30x4
C. Band hip adductions/abductions; 10 reps in both movements x4/side; rest 1min
10x4
+
20 min amrap:
20 sec plank hold
50meter two arm KB front rack carry
20 sec side plank per side
250m row
5 rounds + 20 + 50m + 20 seconds on the right
+
mobility work 20-30 min
Done
Felt way better after I got moving today. It was my birthday Saturday and the weekend has been packed with activities and not as much rest. All good stuff, but it caught up with me today. The WOD was great practice at controlling my breathing and using my core while fatigued. I think the kb carry was the most challenging. Thanks!
Monday, May 29, 2017
May 28, 2017
Daily score: 9
Workout:
Outdoor day
Mountain biking, 3 hours, 10 miles, 1500feet elevation gain
Hamstrings were still tight this morning from the leg workout but I had some time to mobilize before riding. This was a great success of a riding day for me. The same climb 3 weeks ago took me 54 minutes, then last week 48 minutes, and today 39! I was pushing it and with a group of guys that I didn't want to hold up and I actually kept up with the one in the back of the pack pretty well. So satisfying. Thanks!
Workout:
Outdoor day
Mountain biking, 3 hours, 10 miles, 1500feet elevation gain
Hamstrings were still tight this morning from the leg workout but I had some time to mobilize before riding. This was a great success of a riding day for me. The same climb 3 weeks ago took me 54 minutes, then last week 48 minutes, and today 39! I was pushing it and with a group of guys that I didn't want to hold up and I actually kept up with the one in the back of the pack pretty well. So satisfying. Thanks!
May 27, 2017
Daily score: 9
Workout:
A. Strict press; 3x3; rest 2 min
85,90,95
B. DB push jerk; 5 reps on the min for 10 min @moderate load
30#
C. Bench dips; 8 slow controlled reps x3; rest 1 min
8x3
D. Hands elevated push ups (on DB's with parallel grip) @31x1; amrap
unbroken on tempo x4; rest 2 min
6,7,7,6
E1. Stability ball stir the pots; 10 slow controlled reps (5 in both
directions) x5; rest 1 min
10x5
E2. HAnging straight leg raises @31x3; amrap unbroken x5; rest 1 min
6,5,5,5,5
Great workout. Super excited to hit my strict press max x3. Everything went well! Thanks!
Workout:
A. Strict press; 3x3; rest 2 min
85,90,95
B. DB push jerk; 5 reps on the min for 10 min @moderate load
30#
C. Bench dips; 8 slow controlled reps x3; rest 1 min
8x3
D. Hands elevated push ups (on DB's with parallel grip) @31x1; amrap
unbroken on tempo x4; rest 2 min
6,7,7,6
E1. Stability ball stir the pots; 10 slow controlled reps (5 in both
directions) x5; rest 1 min
10x5
E2. HAnging straight leg raises @31x3; amrap unbroken x5; rest 1 min
6,5,5,5,5
Great workout. Super excited to hit my strict press max x3. Everything went well! Thanks!
Saturday, May 27, 2017
May 26, 2017
Daily score:
Workout:
A. Barbell hip thrusts; 10 reps x4; rest 90 sec
125
135
140
140
B. Barbell reverse lunge from 2" platform; 20 alt'ing reps x2; rest 90 seconds
75
85
C1. Single leg RDL; 8-10x3; rest 1 min
20# DB x 10/side x 3
C2. Short hamstring isometric; 20 seconds x3; rest 1 min
20/side x 3
C3. Natural knee extensions; 8 slow controlled reps x3; rest 1 min
8x3
D1. Semi striaght leg hip extension isometric; 20 secons x4; rest 1 min
20/side x 4
D2. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x4; rest 1 min
5/side x 4
D3. Hollow body hold; 60 seconds x4; rest as needed
60
52/8
60 with bent knee
60 with bent knee
I did A and B close to as heavy as I could with good mechanics and warmed up well before. Felt good. I did get some cramping on C2 but each time seemed a little better. Hollow body holds were super tough, I got a big ab cramp after the second one when I tried to get up off the floor and did the last two with bent knees. Hamstrings are feeling this one the next day. Thanks!
Workout:
A. Barbell hip thrusts; 10 reps x4; rest 90 sec
125
135
140
140
B. Barbell reverse lunge from 2" platform; 20 alt'ing reps x2; rest 90 seconds
75
85
C1. Single leg RDL; 8-10x3; rest 1 min
20# DB x 10/side x 3
C2. Short hamstring isometric; 20 seconds x3; rest 1 min
20/side x 3
C3. Natural knee extensions; 8 slow controlled reps x3; rest 1 min
8x3
D1. Semi striaght leg hip extension isometric; 20 secons x4; rest 1 min
20/side x 4
D2. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x4; rest 1 min
5/side x 4
D3. Hollow body hold; 60 seconds x4; rest as needed
60
52/8
60 with bent knee
60 with bent knee
I did A and B close to as heavy as I could with good mechanics and warmed up well before. Felt good. I did get some cramping on C2 but each time seemed a little better. Hollow body holds were super tough, I got a big ab cramp after the second one when I tried to get up off the floor and did the last two with bent knees. Hamstrings are feeling this one the next day. Thanks!
Thursday, May 25, 2017
May 25, 2017
Daily score: 9
Workout:
Outdoor day
Mountain biking, 3.5 hours, 1600 feet of climbing, approx 10 miles.
Felt so great! Did better on the climbing and the technical skills today. Road hard and long enough to need some glucose snacks along the way so my carbs/cals will be over I am sure by the evening. Thanks!
Workout:
Outdoor day
Mountain biking, 3.5 hours, 1600 feet of climbing, approx 10 miles.
Felt so great! Did better on the climbing and the technical skills today. Road hard and long enough to need some glucose snacks along the way so my carbs/cals will be over I am sure by the evening. Thanks!
Wednesday, May 24, 2017
May 24, 2017
Daily score: 8
Workout:
A1. Single arm DB row; 8-10x3; rest 1 min
25x10
35x10
40x10
A2. Seated single arm band lat pull downs; 10 slow controlled reps with 2 sec pause at the bottom x3/side; rest 1 min
10/side x 3
B. Passive hang to active hang to tuck front lever pull to slow controlled negative back to passive hang; accumulate 10 reps of the complex with a 2 sec pause in each position - accumulate reps for quality, not for time
10
C1. Single arm DB push press; 8-10x2; rest 1 min
30x10
35x10
C2. Parallete shoot throughs; 4 slow controlled reps x 2; rest 1 min
4x2
D. Wall rebalancing drills in HS hold positions; 10 min
Done
+
For time:
row 500m
30 no push up burpees
4:12 (row 1:49)
+
assault bike 10 min easy
I don't have a bike, I went for a 30 min walk.
Workout:
A1. Single arm DB row; 8-10x3; rest 1 min
25x10
35x10
40x10
A2. Seated single arm band lat pull downs; 10 slow controlled reps with 2 sec pause at the bottom x3/side; rest 1 min
10/side x 3
B. Passive hang to active hang to tuck front lever pull to slow controlled negative back to passive hang; accumulate 10 reps of the complex with a 2 sec pause in each position - accumulate reps for quality, not for time
10
C1. Single arm DB push press; 8-10x2; rest 1 min
30x10
35x10
C2. Parallete shoot throughs; 4 slow controlled reps x 2; rest 1 min
4x2
D. Wall rebalancing drills in HS hold positions; 10 min
Done
+
For time:
row 500m
30 no push up burpees
4:12 (row 1:49)
+
assault bike 10 min easy
I don't have a bike, I went for a 30 min walk.
This was a fun workout. The videos are my last couple attempts, some I kept my arms straight better on and some I was able to lower more slowly. The second one I took from the front hoping to show how my left lat would give out first on the way down. It wasn't bad on the first 5 or so but then started just letting go. The WOD went well and I checked back to February when I did the same but only 20 burpees and I was faster this time, at the 20 burpees mark I was at 3:29 which is 9 seconds faster :). And I rowed the exact same time. Plus I didn't feel all that terrible after. Going mountain biking tomorrow. Thanks!
May 23, 2017
Daily score: 8
Workout:
A. Side plank top leg hip abductions; 5 reps slow and controlled with a 2 sec isometric pause at the top x3; rest as needed between legs
5/side x 3
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top of each rep x 3/side; rest as needed bw sides
5/side x 3
C1. Two arm goblet hold KB lunge with rotation; 12 alt'ing steps with a 1 sec pause on the rotation x3; rest 1 min
26#kb x 12 x 3
C2. Good morning position hip airplanes; 3 slow controlled reps x3; rest 1 min
3/side x 3
C3. Single arm KB sumo stance deadlift; 6 reps x3/side; rest 1 min bw sides
53# x 6/side x 3
D. DB power snatch; 20 alt'ing reps x 2; rest 2 min
40x20
45x20
+
mobility work 15-20 min
Done
This all felt pretty good and didn't take too long which was good because I had to do it after getting stuck at work pretty late. A and B were both challenging for me, good stuff to help me work on waking up the glutes. Hip airplanes were harder to balance on the left and my hip popped a couple times the first time on the right, no pain. Sumo DLs went fine but definitely more uncomfortable in the right hip socket. Thanks!
Workout:
A. Side plank top leg hip abductions; 5 reps slow and controlled with a 2 sec isometric pause at the top x3; rest as needed between legs
5/side x 3
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top of each rep x 3/side; rest as needed bw sides
5/side x 3
C1. Two arm goblet hold KB lunge with rotation; 12 alt'ing steps with a 1 sec pause on the rotation x3; rest 1 min
26#kb x 12 x 3
C2. Good morning position hip airplanes; 3 slow controlled reps x3; rest 1 min
3/side x 3
C3. Single arm KB sumo stance deadlift; 6 reps x3/side; rest 1 min bw sides
53# x 6/side x 3
D. DB power snatch; 20 alt'ing reps x 2; rest 2 min
40x20
45x20
+
mobility work 15-20 min
Done
This all felt pretty good and didn't take too long which was good because I had to do it after getting stuck at work pretty late. A and B were both challenging for me, good stuff to help me work on waking up the glutes. Hip airplanes were harder to balance on the left and my hip popped a couple times the first time on the right, no pain. Sumo DLs went fine but definitely more uncomfortable in the right hip socket. Thanks!
Wednesday, May 17, 2017
May 16, 2017
Daily score: 8
Workout:
A. Quadruped hip CARs; 3 slow controlled reps x6; rest as needed
3/side x 6
B1. Front foot elevated DB split squats; 8-10x4/side; rest 1 min
10x10
15x10
20x10
25x10
B2. Single leg unloaded good morning; 10 reps x4/side; rest 2 min
10/side x 4
C. Sumo deadlifts; 10 reps x4; rest 90 seconds
75x10
95x10
105x10
115x10
+
4 rounds for time:
30 wall balls
10 deadlift 135#
7:00
+
mobility work 15-20 min
Done
Sumo DL's felt pretty good, no stiffness in the hips. WOD was tough but a satisfying effort. I did the first 30 WBs unbroken and broke just once in the next three rounds. I did all the DLs unbroken. Legs are a little sore the next day, especially right hamstring insertion. Thanks!
Workout:
A. Quadruped hip CARs; 3 slow controlled reps x6; rest as needed
3/side x 6
B1. Front foot elevated DB split squats; 8-10x4/side; rest 1 min
10x10
15x10
20x10
25x10
B2. Single leg unloaded good morning; 10 reps x4/side; rest 2 min
10/side x 4
C. Sumo deadlifts; 10 reps x4; rest 90 seconds
75x10
95x10
105x10
115x10
+
4 rounds for time:
30 wall balls
10 deadlift 135#
7:00
+
mobility work 15-20 min
Done
Sumo DL's felt pretty good, no stiffness in the hips. WOD was tough but a satisfying effort. I did the first 30 WBs unbroken and broke just once in the next three rounds. I did all the DLs unbroken. Legs are a little sore the next day, especially right hamstring insertion. Thanks!
Monday, May 15, 2017
May 15, 2017
Daily score: 7
Workout:
A. Side plank rotations (through elbow plank and then other side elbow
plank); 14 reps x4; rest 1 min
14x4
B1. Hollow body hold; 45 seconds x4; rest 15 sec
45,45,30/15,35/10
B2. Tuck ups; 20 reps x4; rest 1 min
20x3
C1. HAnging straight leg raises; 10 reps x4; rest 1 min
10x4
C2. Band hip adductions/abductions; 10 reps in both movements x4/side; rest 1min
10 each x 4
C3. Side plank overarch; 10 reps x4/side; rest 1 min
10/side x 4
D. Hollow body rolls; 5 slow controlled rolls in both directions x4; rest 1 min
5 each way x 4
+
Row 10 min easy
120 cals
+
mobility work 20-30 min
Done
This was a satisfying challenging workout. The B series was really a killer, I had to break up the hollow body holds the last two rounds and I had to break up the tuck ups all but the first round. Everything else went well. Thanks!
Workout:
A. Side plank rotations (through elbow plank and then other side elbow
plank); 14 reps x4; rest 1 min
14x4
B1. Hollow body hold; 45 seconds x4; rest 15 sec
45,45,30/15,35/10
B2. Tuck ups; 20 reps x4; rest 1 min
20x3
C1. HAnging straight leg raises; 10 reps x4; rest 1 min
10x4
C2. Band hip adductions/abductions; 10 reps in both movements x4/side; rest 1min
10 each x 4
C3. Side plank overarch; 10 reps x4/side; rest 1 min
10/side x 4
D. Hollow body rolls; 5 slow controlled rolls in both directions x4; rest 1 min
5 each way x 4
+
Row 10 min easy
120 cals
+
mobility work 20-30 min
Done
This was a satisfying challenging workout. The B series was really a killer, I had to break up the hollow body holds the last two rounds and I had to break up the tuck ups all but the first round. Everything else went well. Thanks!
Sunday, May 14, 2017
May 13, 2017
Daily score: 7
Workout:
A. Seated Z press; 6-8x5; rest 2 min
70x8
75x8
80x5
75x6
75x6
B1. Dip negatives; accumulate 5 slow controlled reps with perfect form
x5; rest 1 min
5 x 5
B2. KB bent press; 6-8x5; rest 1 min
26# kb x 8/side x 5
C1. OH barbell carries; 50 feet x6; rest 1 min
95# x 50 feet x 6
C2. Tuck front lever hold on rings; amsap x6; rest 1 min
20,18,20,19,21,17
D1. Barbell side bends; 10 reps slow and controlled x5; rest 1 min
55x10
65x10
65x10
70x10
75x10
D2. Barbell rotations; 10 slow controlled reps x5; rest 1 min
55x10
65x10
65x10
70x10
75x10
E1. Stability ball stir the pots; 10 slow controlled reps (5 in both
directions) x5; rest 1 min
10x5
E2. Tuck ups; 20 reps x5; rest 1 min
20x5
This was a lovely two hours to myself that I really enjoyed. I tried a 35# kb on the bent presses this week but my left shoulder just couldn't keep it under control. Everything was challenging but good. Thanks!
Workout:
A. Seated Z press; 6-8x5; rest 2 min
70x8
75x8
80x5
75x6
75x6
B1. Dip negatives; accumulate 5 slow controlled reps with perfect form
x5; rest 1 min
5 x 5
B2. KB bent press; 6-8x5; rest 1 min
26# kb x 8/side x 5
C1. OH barbell carries; 50 feet x6; rest 1 min
95# x 50 feet x 6
C2. Tuck front lever hold on rings; amsap x6; rest 1 min
20,18,20,19,21,17
D1. Barbell side bends; 10 reps slow and controlled x5; rest 1 min
55x10
65x10
65x10
70x10
75x10
D2. Barbell rotations; 10 slow controlled reps x5; rest 1 min
55x10
65x10
65x10
70x10
75x10
E1. Stability ball stir the pots; 10 slow controlled reps (5 in both
directions) x5; rest 1 min
10x5
E2. Tuck ups; 20 reps x5; rest 1 min
20x5
This was a lovely two hours to myself that I really enjoyed. I tried a 35# kb on the bent presses this week but my left shoulder just couldn't keep it under control. Everything was challenging but good. Thanks!
Friday, May 12, 2017
May 12, 2017
Daily score: 6 (busy, stressed, tired, achy joints from yesterday's hike)
Workout:
A. Good morning; 10 reps x5; rest 2 min
45x10
55x10
65x10
65x10
65x10
B. Front rack walking lunges; 20 steps x5; rest 2 min
65x20
75x20
85x20
85x20
95x20
C1. Single leg RDL; 8-10x4; rest 1 min
20# DB x10/side x 4
C2. Natural knee extensions; 6 slow controlled reps x4; rest 1min
6x4
C3. Rig assisted sissy squats; 5 slow controlled reps x4; rest 2 min
5x4
D1. Single leg good morning; 10 reps x4; rest 1 min
PVC x 10
15# bar x 10 x 3
D2. Short hamstring activation; 20 secods x4; rest 1 min
20/side x 4
D3. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x4; rest 2 min (lay down face down on the bench
and extend the hips)
5x4
E. Quadruped hip CARs; 2 reps x6/side; rest 1 min
2/side x 6
Some residual aches from yesterday's hike but once I got warm and into this workout things started to feel better. No cramps on the hamstring activations this week. Everything went well. Thanks!
Workout:
A. Good morning; 10 reps x5; rest 2 min
45x10
55x10
65x10
65x10
65x10
B. Front rack walking lunges; 20 steps x5; rest 2 min
65x20
75x20
85x20
85x20
95x20
C1. Single leg RDL; 8-10x4; rest 1 min
20# DB x10/side x 4
C2. Natural knee extensions; 6 slow controlled reps x4; rest 1min
6x4
C3. Rig assisted sissy squats; 5 slow controlled reps x4; rest 2 min
5x4
D1. Single leg good morning; 10 reps x4; rest 1 min
PVC x 10
15# bar x 10 x 3
D2. Short hamstring activation; 20 secods x4; rest 1 min
20/side x 4
D3. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x4; rest 2 min (lay down face down on the bench
and extend the hips)
5x4
E. Quadruped hip CARs; 2 reps x6/side; rest 1 min
2/side x 6
Some residual aches from yesterday's hike but once I got warm and into this workout things started to feel better. No cramps on the hamstring activations this week. Everything went well. Thanks!
May 11, 2017
Daily score: 9
Workout:
Outdoor day
6.9 mile hike, 2800ft elevation gain, approx 3 hours
I had this hike planned for this day with a friend. It's a tough hike, steep, mostly wooded and then a huge field of wildflowers at the top. We had a great time and it was challenging and fun but the weather was kinda stormy! As soon as we broke out of the trees the wind was severe and kinda spitting rain so we had to head back down pretty quickly. Super proud of my dog and how well he did on this hike! Writing this the next day and my calves and glutes are a little sore today. Hips and knees were sore last night but feel better now. Planning to do my leg workout in a few hours. Thanks!
Workout:
Outdoor day
6.9 mile hike, 2800ft elevation gain, approx 3 hours
I had this hike planned for this day with a friend. It's a tough hike, steep, mostly wooded and then a huge field of wildflowers at the top. We had a great time and it was challenging and fun but the weather was kinda stormy! As soon as we broke out of the trees the wind was severe and kinda spitting rain so we had to head back down pretty quickly. Super proud of my dog and how well he did on this hike! Writing this the next day and my calves and glutes are a little sore today. Hips and knees were sore last night but feel better now. Planning to do my leg workout in a few hours. Thanks!
Wednesday, May 10, 2017
May 10, 2017
Daily score: 10
Workout:
A1. Bent over barbell rows; 6-8x5; rest 1 min
85x8
85x7x4
A2. Strict pull ups; accumulate 12 reps x5; rest 2 min
12x5
B1. Push press; 2-3x5; rest 1 min
115x3
115x3
120x3
125x2
120x3
B2. Negative strict hspu; accumulate 6 SLOW controlled reps x5; rest 1 min
6x5
B3. Bench press; 8-10x5; rest 2 min
85x10
95x9
95x10
95x9
95x8
C. Wall rebalancing drills in HS hold positions; 10 min
Push throughs, shoulder taps, wall facing rebalancing
D1. False grip ring to chest hold; amsap x4; rest 1 min
14,15,14,14
D2. DB flies; 12-15x4; rest 1 min
15x13
15x12
12x13
12x12
+
Row 15 seconds @90%
rest 45 sec
x18 sets
(Rest 90 sec bw sets 6/7 and 12/13)
Missed
+
Assault bike 10 min easy
Missed
This was a day packed with so many of my favorite things I could not help but give it a 10. Plus, I must say, this dialing back around the days I work night shifts is a HUGE improvement in my monthly stress, both physical and mental. And I finally got enough allergy medicine on board I feel human again. I did this workout in the morning and had a friend drop in and lift with me. He joins me every now and then and I find it really good for my focus and effort, plus I get to coach a bit which I enjoy. I love this workout...strict pull ups felt so good today, I was doing sets of 5 to start. No big break throughs on handstand holds today, in fact, I stopped a tad shy of 10 mins because my shoulders were starting to give out. I missed the rowing because I ran outta time, I had to meet a friend to go mountain biking. We had an amazing 3 hours on the bikes. 2000 feet of climbing, and pretty technical terrain on the downhill. He is way better than me and taught me a lot and pushed me. I loved it and feel like I made a lot of progress. I took a pretty good fall but just some bruising. I'm kinda sore in my hips tonight but nothing I'm worried about. So fun. And then tonight I got to eat out with my girlfriends. I did eat a little extra today d/t the extra activity. Extra protein shake and some shock blox on the ride. A pretty awesome day. Thanks!
Workout:
A1. Bent over barbell rows; 6-8x5; rest 1 min
85x8
85x7x4
A2. Strict pull ups; accumulate 12 reps x5; rest 2 min
12x5
B1. Push press; 2-3x5; rest 1 min
115x3
115x3
120x3
125x2
120x3
B2. Negative strict hspu; accumulate 6 SLOW controlled reps x5; rest 1 min
6x5
B3. Bench press; 8-10x5; rest 2 min
85x10
95x9
95x10
95x9
95x8
C. Wall rebalancing drills in HS hold positions; 10 min
Push throughs, shoulder taps, wall facing rebalancing
D1. False grip ring to chest hold; amsap x4; rest 1 min
14,15,14,14
D2. DB flies; 12-15x4; rest 1 min
15x13
15x12
12x13
12x12
+
Row 15 seconds @90%
rest 45 sec
x18 sets
(Rest 90 sec bw sets 6/7 and 12/13)
Missed
+
Assault bike 10 min easy
Missed
This was a day packed with so many of my favorite things I could not help but give it a 10. Plus, I must say, this dialing back around the days I work night shifts is a HUGE improvement in my monthly stress, both physical and mental. And I finally got enough allergy medicine on board I feel human again. I did this workout in the morning and had a friend drop in and lift with me. He joins me every now and then and I find it really good for my focus and effort, plus I get to coach a bit which I enjoy. I love this workout...strict pull ups felt so good today, I was doing sets of 5 to start. No big break throughs on handstand holds today, in fact, I stopped a tad shy of 10 mins because my shoulders were starting to give out. I missed the rowing because I ran outta time, I had to meet a friend to go mountain biking. We had an amazing 3 hours on the bikes. 2000 feet of climbing, and pretty technical terrain on the downhill. He is way better than me and taught me a lot and pushed me. I loved it and feel like I made a lot of progress. I took a pretty good fall but just some bruising. I'm kinda sore in my hips tonight but nothing I'm worried about. So fun. And then tonight I got to eat out with my girlfriends. I did eat a little extra today d/t the extra activity. Extra protein shake and some shock blox on the ride. A pretty awesome day. Thanks!
Sunday, May 7, 2017
May 7, 2017
Daily score: 7
Workout:
A. Seated Z press; 6-8x4; rest 2 min
65x8
70x8
75x7
75x7
B1. Dip negatives; accumulate 5 slow controlled reps with perfect form
x4; rest 1 min
On rings, 5x4
B2. KB bent press; 6-8x4; rest 1 min
26#x8/side x 4
C1. OH barbell carries; 50 feet x5; rest 1 min
75, 90, 90, 90, 90
C2. Tuck front lever hold on rings; amsap x5; rest 1 min
19,22,17,20,20
D1. Barbell side bends; 10 reps slow and controlled x4; rest 1 min
55# x 10 x 4
D2. Barbell rotations; 10 slow controlled reps x4; rest 1 min
55# x 10 x 4
E1. Stability ball stir the pots; 10 slow controlled reps (5 in both
directions) x4; rest 1 min
10 x 4
E2. Tuck ups; 20 reps x4; rest 1 min
20 x 4
My seasonal allergies have been terrible and I felt so crappy last night after working I took a bunch of benedryl and put this workout off to today. Feeling better today now that I have some drugs on board. This workout went really well. Bent press seemed to fatigue faster on the right arm but the left arm felt less stable. Front lever is still a work in progress, my abs get tired even in the tuck but it is mostly limited by the shoulders. 'D' series was different and fun, interested to see how sore my abs will be. Tuck ups were pretty tough the last round. Thanks!
Workout:
A. Seated Z press; 6-8x4; rest 2 min
65x8
70x8
75x7
75x7
B1. Dip negatives; accumulate 5 slow controlled reps with perfect form
x4; rest 1 min
On rings, 5x4
B2. KB bent press; 6-8x4; rest 1 min
26#x8/side x 4
C1. OH barbell carries; 50 feet x5; rest 1 min
75, 90, 90, 90, 90
C2. Tuck front lever hold on rings; amsap x5; rest 1 min
19,22,17,20,20
D1. Barbell side bends; 10 reps slow and controlled x4; rest 1 min
55# x 10 x 4
D2. Barbell rotations; 10 slow controlled reps x4; rest 1 min
55# x 10 x 4
E1. Stability ball stir the pots; 10 slow controlled reps (5 in both
directions) x4; rest 1 min
10 x 4
E2. Tuck ups; 20 reps x4; rest 1 min
20 x 4
My seasonal allergies have been terrible and I felt so crappy last night after working I took a bunch of benedryl and put this workout off to today. Feeling better today now that I have some drugs on board. This workout went really well. Bent press seemed to fatigue faster on the right arm but the left arm felt less stable. Front lever is still a work in progress, my abs get tired even in the tuck but it is mostly limited by the shoulders. 'D' series was different and fun, interested to see how sore my abs will be. Tuck ups were pretty tough the last round. Thanks!
Saturday, May 6, 2017
May 5, 2017
Daily score: 7
Workout:
A. Good morning; 10 reps x4; rest 2 min
45x10x4
B. Front rack walking lunges; 20 steps x4; rest 2 min
85x20x4
C1. Single leg RDL; 8-10x3; rest 1 min
20# DB x 10/side x 3
C2. Natural knee extensions; 6 slow controlled reps x3; rest 1min
6x3
C3. Rig assisted sissy squats; 5 slow controlled reps x3; rest 2 min
5x3
D1. Single leg good morning; 10 reps x3; rest 1 min
10/side x 3
D2. Short hamstring activation; 20 secods x3; rest 1 min
20/side x 3
D3. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x3; rest 2 min (lay down face down on the bench
and extend the hips)
5x3
E. Quadruped hip CARs; 2 reps x5/side; rest 1 min
2/side x 5
Lunges were tough as always. Right leg cramped on the first short hamstring activation but was fine on the next two. Pretty sore glutes and hamstrings the day after. Thanks!
Workout:
A. Good morning; 10 reps x4; rest 2 min
45x10x4
B. Front rack walking lunges; 20 steps x4; rest 2 min
85x20x4
C1. Single leg RDL; 8-10x3; rest 1 min
20# DB x 10/side x 3
C2. Natural knee extensions; 6 slow controlled reps x3; rest 1min
6x3
C3. Rig assisted sissy squats; 5 slow controlled reps x3; rest 2 min
5x3
D1. Single leg good morning; 10 reps x3; rest 1 min
10/side x 3
D2. Short hamstring activation; 20 secods x3; rest 1 min
20/side x 3
D3. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x3; rest 2 min (lay down face down on the bench
and extend the hips)
5x3
E. Quadruped hip CARs; 2 reps x5/side; rest 1 min
2/side x 5
Lunges were tough as always. Right leg cramped on the first short hamstring activation but was fine on the next two. Pretty sore glutes and hamstrings the day after. Thanks!
Friday, May 5, 2017
May 4, 2017
Daily score: 7
Workout:
A1. Bent over barbell rows; 6-8x4; rest 1 min
85x8
85x7
85x7
85x6
A2. Strict pull ups; accumulate 12 reps x4; rest 2 min
12 x 4
B1. Push press; 2-3x4; rest 1 min
105x3
115x3
120x3
125x2
B2. Negative strict hspu; accumulate 6 SLOW controlled reps x4; rest 1 min
6x4
B3. Bench press; 8-10x4; rest 2 min
85x10x4
C. Wall rebalancing drills in HS hold positions; 10 min
Done
D1. False grip ring to chest hold; amsap x3; rest 1 min
12, 13, 14
D2. DB flies; 12-15x3; rest 1 min
12x15
15x14
15x12
+
Row 15 seconds @90%
rest 45 sec
x15 sets
(Rest 90 sec bw sets 5/6 and 10/11)
+
Assault bike 10 min easy
I spent the morning out mountain biking a challenging trail. About 45-60 mins of climbing and then some crazy downhill. I skipped the rowing and biking in the workout because my legs were already shot and I had a headache from it being the first day I exercised in heat. I just changed overnight from winter to 80 degrees. Everything here went well. I had one really great handstand hold, I didn't time it but maybe 20 seconds? Thanks!
Workout:
A1. Bent over barbell rows; 6-8x4; rest 1 min
85x8
85x7
85x7
85x6
A2. Strict pull ups; accumulate 12 reps x4; rest 2 min
12 x 4
B1. Push press; 2-3x4; rest 1 min
105x3
115x3
120x3
125x2
B2. Negative strict hspu; accumulate 6 SLOW controlled reps x4; rest 1 min
6x4
B3. Bench press; 8-10x4; rest 2 min
85x10x4
C. Wall rebalancing drills in HS hold positions; 10 min
Done
D1. False grip ring to chest hold; amsap x3; rest 1 min
12, 13, 14
D2. DB flies; 12-15x3; rest 1 min
12x15
15x14
15x12
+
Row 15 seconds @90%
rest 45 sec
x15 sets
(Rest 90 sec bw sets 5/6 and 10/11)
+
Assault bike 10 min easy
I spent the morning out mountain biking a challenging trail. About 45-60 mins of climbing and then some crazy downhill. I skipped the rowing and biking in the workout because my legs were already shot and I had a headache from it being the first day I exercised in heat. I just changed overnight from winter to 80 degrees. Everything here went well. I had one really great handstand hold, I didn't time it but maybe 20 seconds? Thanks!
Tuesday, May 2, 2017
May 2, 2017
Daily score: 8
Workout:
A. Quadruped hip CARs; 3 slow controlled reps x6; rest as needed
3/side x 6
B1. RFESS; 8-10x5; rest 1 min
10/side x 5
B2. Single leg hip thrusts; 10 reps x5/side; rest 1 min
10/side x 5
B3. Natural knee extensions; 8 reps x5; rest 1 min
8 x 5
B4. Sumo deadlifts; 10 slow controlled reps working perfect technique
x5; rest 1 min
95# x 10 x 5
C. Amrap unbroken wall balls x3; rest 4 min
36, 38, 40
+
mobility work 15-20 min
Done, mostly hips/glutes
Everything went well. Right hip flexors were all pissed off at the end but tomorow is a rest day so I am sure they will recover in no time. Gonna go to bed early after a healthy dinner. Good to be back in routine. Thanks!
Workout:
A. Quadruped hip CARs; 3 slow controlled reps x6; rest as needed
3/side x 6
B1. RFESS; 8-10x5; rest 1 min
10/side x 5
B2. Single leg hip thrusts; 10 reps x5/side; rest 1 min
10/side x 5
B3. Natural knee extensions; 8 reps x5; rest 1 min
8 x 5
B4. Sumo deadlifts; 10 slow controlled reps working perfect technique
x5; rest 1 min
95# x 10 x 5
C. Amrap unbroken wall balls x3; rest 4 min
36, 38, 40
+
mobility work 15-20 min
Done, mostly hips/glutes
Everything went well. Right hip flexors were all pissed off at the end but tomorow is a rest day so I am sure they will recover in no time. Gonna go to bed early after a healthy dinner. Good to be back in routine. Thanks!
Monday, May 1, 2017
May 1, 2017
Daily score: 5
Workout:
A. Elbow plank KB pull throughs; 14 reps x4; rest 2 min
35# kb x 14 x 4
B. Hollow body rocks; 30 secodns x6; rest 30 sec
30x6
C1. Hanging L hold; amsap x4; rest 1 min
14,14,16,15
C2. Banded clam shells; 10 reps x4; rest 1 min
10x4
C3. side plank; 45 seconds x4; rest 1 min
45x4
D1. Deadbugs; 20 reps x5; rest 1 min
20x5
D2. Lateral medball tosses; 5 reps as aggressively as possible x5; rest 1 min
5x5
G. Seated medball russian twists; 20 reps x4; rest 1 min
20# ball x 20 x 4
+
Row 25 min easy
5081m
+
mobility work 20-30 min
Mostly glute stuff
This was all good tough stuff. My daily score was low because I had out of town friends in for the weekend and ate out too much and drank more than usual. I just felt icky today and kinda worn out and moody. But working out helped. I really enjoyed the kb pull throughs. Thanks!
Workout:
A. Elbow plank KB pull throughs; 14 reps x4; rest 2 min
35# kb x 14 x 4
B. Hollow body rocks; 30 secodns x6; rest 30 sec
30x6
C1. Hanging L hold; amsap x4; rest 1 min
14,14,16,15
C2. Banded clam shells; 10 reps x4; rest 1 min
10x4
C3. side plank; 45 seconds x4; rest 1 min
45x4
D1. Deadbugs; 20 reps x5; rest 1 min
20x5
D2. Lateral medball tosses; 5 reps as aggressively as possible x5; rest 1 min
5x5
G. Seated medball russian twists; 20 reps x4; rest 1 min
20# ball x 20 x 4
+
Row 25 min easy
5081m
+
mobility work 20-30 min
Mostly glute stuff
This was all good tough stuff. My daily score was low because I had out of town friends in for the weekend and ate out too much and drank more than usual. I just felt icky today and kinda worn out and moody. But working out helped. I really enjoyed the kb pull throughs. Thanks!
April 30, 2017
Daily score: 7
Workout:
Outdoor day
7 mile hike
I had some out of town friends here for the weekend and took them and the dog on a hike. They are fit and we kept a good pace. Writing this the next day and my hips, like the lateral muscles, are sore. Not bad though. It was a nice day and good to be out. Thanks!
Workout:
Outdoor day
7 mile hike
I had some out of town friends here for the weekend and took them and the dog on a hike. They are fit and we kept a good pace. Writing this the next day and my hips, like the lateral muscles, are sore. Not bad though. It was a nice day and good to be out. Thanks!
April 29, 2017
Daily score: 7
Workout:
A. Seated behind the neck strict press; 6-8x5; rest 2 min
65x8
70x6x3
65x7
B1. Floor press; 10-12x5; rest 1 min
80x12
85x12
90x10
90x10
85x10
B1. Bent over sinlge arm DB rows; 8-10x5; rest 1min
35x10
40x8x4
C1. Waiters walk; 10 steps x5/side; rest 1 min
50x5
C2. Weigthed vest ring rows @31x1; amrap unbroken x5; rest 2 min
20# x 7,5,5,5,5
D1. Hinge rows; 10 reps x5; rest 1 min
10x5
D2. DB side bends; 12-15x5; rest 1 min
45x15x5
E1. Straddle ups; 15 reps x4; rest 1 min
15x4
E2. Super man holds; 30 seconds x4; rest 1 min
30x4
E3. BAnd resisted bird dog; 10 reps x4/side; rest 1 min
10x4
This was a shoulder burner. By the 'C' series my shoulders were burning. Everything went well though. Thanks!
Workout:
A. Seated behind the neck strict press; 6-8x5; rest 2 min
65x8
70x6x3
65x7
B1. Floor press; 10-12x5; rest 1 min
80x12
85x12
90x10
90x10
85x10
B1. Bent over sinlge arm DB rows; 8-10x5; rest 1min
35x10
40x8x4
C1. Waiters walk; 10 steps x5/side; rest 1 min
50x5
C2. Weigthed vest ring rows @31x1; amrap unbroken x5; rest 2 min
20# x 7,5,5,5,5
D1. Hinge rows; 10 reps x5; rest 1 min
10x5
D2. DB side bends; 12-15x5; rest 1 min
45x15x5
E1. Straddle ups; 15 reps x4; rest 1 min
15x4
E2. Super man holds; 30 seconds x4; rest 1 min
30x4
E3. BAnd resisted bird dog; 10 reps x4/side; rest 1 min
10x4
This was a shoulder burner. By the 'C' series my shoulders were burning. Everything went well though. Thanks!
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