Daily score: 7
Workout:
Mountain biking-
2.5 hours, steep 3 mile climb on single track at the end
10 no push up burpees AFAP
Row 300m @100% effort
rest actively 4 min
x3 sets
1:03, 1:04, 1:05 (for the 300m)
+
A. Medium magnitude kips on rings tech work - 10 min
Done
B. False grip ring rows; 6 reps + 10 sec isometric hold at the top of
ring row positoin x4; rest 90 seconds
6x4
C. Seated Muscle up transitions with feet assistance; 6 reps x4; rest 1 min
6x4
D. Negative strict ring dips; accumulate 10 slow controlled reps
10
E1. Top of dip support hold; amsap x3; rest 90 sec
12, 25, 30
E2. Bottom of dip ring support hold; amsap x3; rest 90 sec
12, 17, 17
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done, lots of lacrosse ball rolling of the shoulder, tons of knots
Great day of activity, always is when I get to ride. I had done this trail once before and really struggled on the climb at the end, it went much better this time. Lungs were fine I just need to work on some technical uphill cornering. This was a fun workout too, kipping felt better today and I got a little higher, no shoulder pain like I used to have a year ago. All the middle stuff was good, just a grind. And continued progress on the handstands, I can almost kick up and stabilize right of the bat without needing any support, at least for a few seconds. Shoulders and neck are super tight, I feel like my neck is on the verge of 'tweaking' but hoping the rolling with keep it at bay. Just a mild total body soreness the next day. Thanks!
Friday, June 30, 2017
Tuesday, June 27, 2017
June 27, 2017
Daily score: 6 (stressful busy work day, lots of little things outside of my control that got me worked up, by afternoon I realized it and managed to calm down. Still left work dehydrated and tired. I turned it all around by workout time though, thanks to you, over the years, I have come a long way learning how to not let my emotions or what happened at work ruin my workouts. Feels good.)
Workout:
Sled pushes;
10 seconds @80%
10 seconds @90%
10 seconds all out
rest 3 min
x6 sets
Sled plus 70# x30 x6
+
A1. Barbell hip thrusts; 5x5; rest 90 sec
135,145,155,165,175
A2. Sumo stance good mornings; 10 reps x5; rest 90 sec
35,45,55,55,35
A3. Band resisted bird dog; 6 reps x5/side; rest 90 sec
6/side x 5
B. Medball on chest Banded marches; Start with a running clock of 10
minutes. Accumulate as much working time as possible with perfect
form. When you drop the ball or stop marching, the clock continues to
run, but measure your rest time. Focus on quality movement and
finding your limits here.
10# medball, rest= 1:30
+
mobility work 15-20 min
Done
First, a bit of ab soreness from yesterday, not bad. Second, the sled pushes were so so hard. I think the thing about them is- you can't hide from it. With wall balls, for example, I could pace or split them up, but with the sled- it's 30 seconds of effort and by the last 10, just taking a step is 'all out'. So incredible. Basically, I probably moved the same speed even though each 10 seconds I upped the effort. By the 5th and 6th push I was going significantly less distance than the first. And my quads were so lit up I was walking like a drunk person after the 6th. It took me 10 minutes to recover and move on. And after sitting for the hip thrusts I got light headed when I stood up, also felt a tad nauseous after the sleds. I think you know me very very well because I was just feeling all fit and pumped and healthy and ready for a challenge- and then this appears...and I am humbled ;). Hip thrusts felt good. Sumo GM's were fine going slow and keeping things engaged, until the 4th set and I felt some 'clicking'' or catching in the right side where the hami inserts in the low butt. Not 'in' the hip and more like the hami insertion is pissed off because then it radiates down the hamstring. So I backed off the weight and 5th set felt better at 35#. Marches went well, by 5 mins or so just the right hip flexers were lit up and were most of the fatigue (other than core) that I felt the rest of the time. I could even feel them pull on my low right back, not in a bad way, just like muscles getting tight with strain. I did some lunge stretches after and the couch stretch and they calmed down. About the standing pigeon stretch we discussed: i started with the good left leg, and although with the mental effort trying to move the leg as you instructed, the leg didn't actually move, I did at least feel the muscles trying. On the right, it was way more mentally painful than physically painful. Especially standing staring at the leg right in front of me and not being able to communicate with it. For the few brief moments that I was able to access the muscles and try and lift or rotate, I felt a near cramp. I was able to do the downward glute contraction iso fairly well on both sides. I did both sides three times. Sorry this is so long! Hope I made sense...thanks!
Workout:
Sled pushes;
10 seconds @80%
10 seconds @90%
10 seconds all out
rest 3 min
x6 sets
Sled plus 70# x30 x6
+
A1. Barbell hip thrusts; 5x5; rest 90 sec
135,145,155,165,175
A2. Sumo stance good mornings; 10 reps x5; rest 90 sec
35,45,55,55,35
A3. Band resisted bird dog; 6 reps x5/side; rest 90 sec
6/side x 5
B. Medball on chest Banded marches; Start with a running clock of 10
minutes. Accumulate as much working time as possible with perfect
form. When you drop the ball or stop marching, the clock continues to
run, but measure your rest time. Focus on quality movement and
finding your limits here.
10# medball, rest= 1:30
+
mobility work 15-20 min
Done
First, a bit of ab soreness from yesterday, not bad. Second, the sled pushes were so so hard. I think the thing about them is- you can't hide from it. With wall balls, for example, I could pace or split them up, but with the sled- it's 30 seconds of effort and by the last 10, just taking a step is 'all out'. So incredible. Basically, I probably moved the same speed even though each 10 seconds I upped the effort. By the 5th and 6th push I was going significantly less distance than the first. And my quads were so lit up I was walking like a drunk person after the 6th. It took me 10 minutes to recover and move on. And after sitting for the hip thrusts I got light headed when I stood up, also felt a tad nauseous after the sleds. I think you know me very very well because I was just feeling all fit and pumped and healthy and ready for a challenge- and then this appears...and I am humbled ;). Hip thrusts felt good. Sumo GM's were fine going slow and keeping things engaged, until the 4th set and I felt some 'clicking'' or catching in the right side where the hami inserts in the low butt. Not 'in' the hip and more like the hami insertion is pissed off because then it radiates down the hamstring. So I backed off the weight and 5th set felt better at 35#. Marches went well, by 5 mins or so just the right hip flexers were lit up and were most of the fatigue (other than core) that I felt the rest of the time. I could even feel them pull on my low right back, not in a bad way, just like muscles getting tight with strain. I did some lunge stretches after and the couch stretch and they calmed down. About the standing pigeon stretch we discussed: i started with the good left leg, and although with the mental effort trying to move the leg as you instructed, the leg didn't actually move, I did at least feel the muscles trying. On the right, it was way more mentally painful than physically painful. Especially standing staring at the leg right in front of me and not being able to communicate with it. For the few brief moments that I was able to access the muscles and try and lift or rotate, I felt a near cramp. I was able to do the downward glute contraction iso fairly well on both sides. I did both sides three times. Sorry this is so long! Hope I made sense...thanks!
Monday, June 26, 2017
June 26, 2017
Daily score: 8
Workout:
A1. Stbaility ball stir the pots; 10 slow controlled reps x5/side; rest 1 min
10 each direction x 5
A2. Tuck ups; 20 reps x5; rest 1 min
20 x 5
A3. Elbow side plank; 30 seconds x5; rest 1 min
30/side x 5
B1. Seated pike lifts; 10 reps with 1 sec isometric hold x5; rest 30 sec
10 x 5
B2. Hollow body hold; 40 seconds x5; rest 30 sec
40,40,35,35,30
B3. HAnging straight leg hold; 10 reps x5; rest 2 min
10 x 5
+
mobility work 20-30 min (self directed to try to contract glutes and
work internal rotation and abductions without getting a pinch
sensation. work very slow controlled)
Done
What a great 60 minutes of core work. The hollow body holds were the hardest and did fatigue. I added the photos (which I know probably don't show much) because I wanted to show how my left hip (bottom pic) has way more external rotation than the right (top pic). The right hip gets pretty stuck with the knee pointed up in this position where my ankle is on the ghd. I also worked slowly through some sumo good morning and standing HIP CARs to work on what you mentioned. If I move slowly enough I can avoid pinching on the right. Left feels great. Thanks!
Workout:
A1. Stbaility ball stir the pots; 10 slow controlled reps x5/side; rest 1 min
10 each direction x 5
A2. Tuck ups; 20 reps x5; rest 1 min
20 x 5
A3. Elbow side plank; 30 seconds x5; rest 1 min
30/side x 5
B1. Seated pike lifts; 10 reps with 1 sec isometric hold x5; rest 30 sec
10 x 5
B2. Hollow body hold; 40 seconds x5; rest 30 sec
40,40,35,35,30
B3. HAnging straight leg hold; 10 reps x5; rest 2 min
10 x 5
+
mobility work 20-30 min (self directed to try to contract glutes and
work internal rotation and abductions without getting a pinch
sensation. work very slow controlled)
Done
Saturday, June 24, 2017
June 24, 2017
Daily score: 8
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Wall facing hs shoulder taps; 10 slow controlled reps working
perfect positions and as slow and controlled as possible x4; rest as
needed bw sets
10 x 4
C. Two arm DB alternating top to top strict press; 20 alt'ing reps x4;
rest 2 min
20x20
25x20x3
D1. Single arm plank to thoracic bridge; 5 slow controlled reps x4; rest 1 min
5/side x 4
D2. Side lyting DB external rotations; 10 reps x3/side; rest 1 min
8x10
10x10
12x10
D3. Bent over two arm DB flies; 12-15x3; rest 1 min
8x12x3
Super hot here today, so glad my garage is kinda cool. Lots of success with the HS holds today. Shoulder taps are more stable on the left shoulder (right hand off the ground). DB flies are still hard for me with any more weight than the 8's. Feeling good! Thanks!
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Wall facing hs shoulder taps; 10 slow controlled reps working
perfect positions and as slow and controlled as possible x4; rest as
needed bw sets
10 x 4
C. Two arm DB alternating top to top strict press; 20 alt'ing reps x4;
rest 2 min
20x20
25x20x3
D1. Single arm plank to thoracic bridge; 5 slow controlled reps x4; rest 1 min
5/side x 4
D2. Side lyting DB external rotations; 10 reps x3/side; rest 1 min
8x10
10x10
12x10
D3. Bent over two arm DB flies; 12-15x3; rest 1 min
8x12x3
Super hot here today, so glad my garage is kinda cool. Lots of success with the HS holds today. Shoulder taps are more stable on the left shoulder (right hand off the ground). DB flies are still hard for me with any more weight than the 8's. Feeling good! Thanks!
Friday, June 23, 2017
June 23, 2017
Daily score: 7 (just tired from a busy week)
A. Low bar box squat; 5, 5, 5; rest 2 min
95,105,115
B1. Barbell hip thrusts; 15 reps x3; rest 90 sec
115, 115, 120
B2. Superman holds; 30 seconds x3; rest 90 sec
30 x 3
C. Band resisted bird dogs; 10 reps x3/side; rest 1 min bw sides
10/side x 3
D. Front squat; 6 sets of 3 @78% 1rm; rest 75 sec
At 130
3x6
E. Stability ball DB rotational twists; 20 rps x3; rest 1 min
12x20
15x20x2
F1. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x5; rest 1 min
5x5
F2. Straight legged stability ball two legged hip extension
isometrics; 20 scons x5; rest 1 min
20x5
Everything went well. I still love box squats for some reason. Thanks!
A. Low bar box squat; 5, 5, 5; rest 2 min
95,105,115
B1. Barbell hip thrusts; 15 reps x3; rest 90 sec
115, 115, 120
B2. Superman holds; 30 seconds x3; rest 90 sec
30 x 3
C. Band resisted bird dogs; 10 reps x3/side; rest 1 min bw sides
10/side x 3
D. Front squat; 6 sets of 3 @78% 1rm; rest 75 sec
At 130
3x6
E. Stability ball DB rotational twists; 20 rps x3; rest 1 min
12x20
15x20x2
F1. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x5; rest 1 min
5x5
F2. Straight legged stability ball two legged hip extension
isometrics; 20 scons x5; rest 1 min
20x5
Everything went well. I still love box squats for some reason. Thanks!
June 22, 2017
Daily score: 9
Mountain biking-
same climb of 4 miles that at the beginning of the summer I did in 42 mins or so, 37 minutes today :), fastest yet
10 miles of riding, can't remember elevation gain, 3 hours
Row sprint 30 seconds @95% effort
rest 10 sec
30 seconds max reps no push up burpees
rest 3 min
x4 sets
150-160m each row
9 burpees first 3 rounds, 10 last round
+
A. Slow controlled kip swing development work on rings; 10 min tech work
done
B1. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x3; rest as needed
10 x 3
B2. Tall kneeling straight arm band pull downs; 10 reps x3; rest as needed
10/side x 3
C. Inverted barbell rows @30x1; amrap unbroken x4; rest 2 min
8,8,7,6
D1. Single arm ring rows; 10 reps x3; rest 1min
10/side x 3
D2. Single arm DB floor press; 8-10x3; rest 1 min'
35 x 10/side x 3
E. Free standing hs hold tech work 10 min
done
+
Assault bike 10 min easy
rowed 10 minutes
Great day, full of activity. I felt amazing on the mountain bike today. Climbed faster with less fatigued and just getting more coordinated. Came home after riding, ate, laid by the pool for 20 minutes and then worked out. I had a terrible headache, I think just from the heat, and popped some advil between sets on the row/burpees. I was feeling better by the muscle ups. Added the kip video to give you an idea of where I am at...watching it I can tell I look stiff and heavy but I have a hard time being anything else! I was able to press out without assistance from a little jump on maybe 2 out of each 10 on the dip of the muscle up modification. Everything else went well, continuing to make good progress on the handstand balance. Thanks!
Mountain biking-
same climb of 4 miles that at the beginning of the summer I did in 42 mins or so, 37 minutes today :), fastest yet
10 miles of riding, can't remember elevation gain, 3 hours
Row sprint 30 seconds @95% effort
rest 10 sec
30 seconds max reps no push up burpees
rest 3 min
x4 sets
150-160m each row
9 burpees first 3 rounds, 10 last round
+
A. Slow controlled kip swing development work on rings; 10 min tech work
done
B1. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x3; rest as needed
10 x 3
B2. Tall kneeling straight arm band pull downs; 10 reps x3; rest as needed
10/side x 3
C. Inverted barbell rows @30x1; amrap unbroken x4; rest 2 min
8,8,7,6
D1. Single arm ring rows; 10 reps x3; rest 1min
10/side x 3
D2. Single arm DB floor press; 8-10x3; rest 1 min'
35 x 10/side x 3
E. Free standing hs hold tech work 10 min
done
+
Assault bike 10 min easy
rowed 10 minutes
Great day, full of activity. I felt amazing on the mountain bike today. Climbed faster with less fatigued and just getting more coordinated. Came home after riding, ate, laid by the pool for 20 minutes and then worked out. I had a terrible headache, I think just from the heat, and popped some advil between sets on the row/burpees. I was feeling better by the muscle ups. Added the kip video to give you an idea of where I am at...watching it I can tell I look stiff and heavy but I have a hard time being anything else! I was able to press out without assistance from a little jump on maybe 2 out of each 10 on the dip of the muscle up modification. Everything else went well, continuing to make good progress on the handstand balance. Thanks!
Tuesday, June 20, 2017
June 20, 2017
Daily score: 8
Workout:
Sled pushes; 20 seconds continuous @90-95% effort
rest 2:10
x8 sets
Sled + 55# x 2
Sled + 70# x 6
+
A. Banded marches; 2 min continuous work x4; rest 2 min
2 min x 4
B. Singel arm russian KBS; 12 reps x4/side; rest 1 min bw sides
35# x 12/ side x 4
C1. Single leg RDL; 8-10x4; rest 1 min
25x10
30x10
35x10
40x10
C2. Banded frog pumps; 12 reps with 2 sec isometric pause at the top
of each rep x4; rest 1 min
12 x 4
C3. Crossunder step downs from 20" box; 3 slow controlled reps per leg
x4; rest 1 min
3/leg x 4
C4. Prone glute lift off; 6 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
6/side x 4
D. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 2
+
mobility work 15-20 min
Done
First- I was a little sore in the abs from yesterday which is unusual but satisfying. As for today, it was hot and the sled pushes had me bent over and light headed by the end of the 8th. Took me a bit to recover for the marches. I feel the sled pushes mostly in my quads and some in my butt. Marches were good, 4th set got hard to maintain the core the last 30 seconds. Went up in weight on the rdls today and really felt different, easier to balance but harder for the butt/hami. Crossunders were cool, worked hard to be controlled alllll the way to the floor. Couch stretch during mobility is improving, I can sit with my chest up on both sides now and hands in front knee. Thanks!
Workout:
Sled pushes; 20 seconds continuous @90-95% effort
rest 2:10
x8 sets
Sled + 55# x 2
Sled + 70# x 6
+
A. Banded marches; 2 min continuous work x4; rest 2 min
2 min x 4
B. Singel arm russian KBS; 12 reps x4/side; rest 1 min bw sides
35# x 12/ side x 4
C1. Single leg RDL; 8-10x4; rest 1 min
25x10
30x10
35x10
40x10
C2. Banded frog pumps; 12 reps with 2 sec isometric pause at the top
of each rep x4; rest 1 min
12 x 4
C3. Crossunder step downs from 20" box; 3 slow controlled reps per leg
x4; rest 1 min
3/leg x 4
C4. Prone glute lift off; 6 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
6/side x 4
D. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 2
+
mobility work 15-20 min
Done
First- I was a little sore in the abs from yesterday which is unusual but satisfying. As for today, it was hot and the sled pushes had me bent over and light headed by the end of the 8th. Took me a bit to recover for the marches. I feel the sled pushes mostly in my quads and some in my butt. Marches were good, 4th set got hard to maintain the core the last 30 seconds. Went up in weight on the rdls today and really felt different, easier to balance but harder for the butt/hami. Crossunders were cool, worked hard to be controlled alllll the way to the floor. Couch stretch during mobility is improving, I can sit with my chest up on both sides now and hands in front knee. Thanks!
Monday, June 19, 2017
June 19, 2017
Daily score: 8
Workout:
A1. Seated medball russian twists; 20 reps x5; rest 1 min
30# medball x 20 x 5
A2. Plank with feet on stability ball knee tucks; 10 slow controlled
reps x5; rest 1 min
10 x 5
B1. Side plank; 30 seconds x5; rest 30 sec
30/side x 5
B2. Hollow body hold; 30 seconds x5; rest 30 sec
30 x 5
B3. HAnging L hold; 30 seconds accumulated x5; rest 30 sec
30 x 5 (mostly 10 seconds at a time)
C1. Side to side cossack squats; 5 slow controlled reps x4; rest 1 min
5/side x 4
C2. Quadruped hip CARs; 2 slow controlled reps x4; rest 1 min
2/side x 4
C3. Tall kneeling hip extensions; 10 reps x4; rest 1 min
10 x 4
+
mobility work 20-30 min
Done
The hollow bodies and the hanging L-holds were the hardest part of this workout. The hip extensions had my quads burning by the 8th rep each set, but like I said, they were still kinda sore this morning. Thanks!
Workout:
A1. Seated medball russian twists; 20 reps x5; rest 1 min
30# medball x 20 x 5
A2. Plank with feet on stability ball knee tucks; 10 slow controlled
reps x5; rest 1 min
10 x 5
B1. Side plank; 30 seconds x5; rest 30 sec
30/side x 5
B2. Hollow body hold; 30 seconds x5; rest 30 sec
30 x 5
B3. HAnging L hold; 30 seconds accumulated x5; rest 30 sec
30 x 5 (mostly 10 seconds at a time)
C1. Side to side cossack squats; 5 slow controlled reps x4; rest 1 min
5/side x 4
C2. Quadruped hip CARs; 2 slow controlled reps x4; rest 1 min
2/side x 4
C3. Tall kneeling hip extensions; 10 reps x4; rest 1 min
10 x 4
+
mobility work 20-30 min
Done
The hollow bodies and the hanging L-holds were the hardest part of this workout. The hip extensions had my quads burning by the 8th rep each set, but like I said, they were still kinda sore this morning. Thanks!
Sunday, June 18, 2017
June 18, 2017
Daily score: 7
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Wall facing hs shoulder taps; 10 slow controlled reps working
perfect positions and as slow and controlled as possible x3; rest as
needed bw sets
10x3
C. Stability abll single arm DB bench press 8-10x4; rest 90 sec
35# x 10 x 4
D1. Elbow plank KB pull throughs; 10 reps x4; rest 1 min
53#x10x4
D2. FLR on rings with small circles; 5 slow controlled reps x4; rest 1 min
5/each way x 4
Free standing work went well today, I kicked up and stabilized a few times without needing immediate support. Shoulder taps got better as I worked on them and figured out how to balance and stay tight. Everything else went well and wasn't too hard. Thanks!
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Wall facing hs shoulder taps; 10 slow controlled reps working
perfect positions and as slow and controlled as possible x3; rest as
needed bw sets
10x3
C. Stability abll single arm DB bench press 8-10x4; rest 90 sec
35# x 10 x 4
D1. Elbow plank KB pull throughs; 10 reps x4; rest 1 min
53#x10x4
D2. FLR on rings with small circles; 5 slow controlled reps x4; rest 1 min
5/each way x 4
Free standing work went well today, I kicked up and stabilized a few times without needing immediate support. Shoulder taps got better as I worked on them and figured out how to balance and stay tight. Everything else went well and wasn't too hard. Thanks!
Thursday, June 15, 2017
June 15, 2017
Daily score: 8
Workout:
A. Barbell hip thrusts; 12 reps x5; rest 90 sec
125, 135, 135, 135,135
B. Tall kneeling band hip extensions; 12 reps x5; rest 1 min
12x5
C. Front sqaut; 10 sets of 3 @75% 1rm; rest 75 sec
123x3x10
D1. Single leg RDL; 8-10x3; rest 1 min
20#x10/side x 3
D2. Short hamstring isometric; 20 seconds x3; rest 1 min
20/side x 3
D3. Natural knee extensions; 8 slow controlled reps x3; rest 1 min
8x3
E1. Semi striaght leg hip extension isometric; 20 secons x5; rest 1 min
20/side x 5
E2. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x5; rest 1 min
5x5
E3. Hollow body hold; 75 seconds accumulated AFAP for quality x5; rest as needed
75x5
Felt good to squat again. Legs were shaky by the D series. Still some cramping on the first round of short hamstring isometrics. All went well, very spent and tired by the end. Thanks!
Workout:
A. Barbell hip thrusts; 12 reps x5; rest 90 sec
125, 135, 135, 135,135
B. Tall kneeling band hip extensions; 12 reps x5; rest 1 min
12x5
C. Front sqaut; 10 sets of 3 @75% 1rm; rest 75 sec
123x3x10
D1. Single leg RDL; 8-10x3; rest 1 min
20#x10/side x 3
D2. Short hamstring isometric; 20 seconds x3; rest 1 min
20/side x 3
D3. Natural knee extensions; 8 slow controlled reps x3; rest 1 min
8x3
E1. Semi striaght leg hip extension isometric; 20 secons x5; rest 1 min
20/side x 5
E2. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x5; rest 1 min
5x5
E3. Hollow body hold; 75 seconds accumulated AFAP for quality x5; rest as needed
75x5
Felt good to squat again. Legs were shaky by the D series. Still some cramping on the first round of short hamstring isometrics. All went well, very spent and tired by the end. Thanks!
Wednesday, June 14, 2017
June 13, 2017
Daily score: 9 (excited for this workout)
Workout:
21-15-9
Row calories
Burpee step over the box 24"
8:15 (rows: 1:01, :58, :36)
+
A. Slow controlled kip swing development work on rings; 10 min tech work
Done
B. Seated band muscle ups; 10 slow controlled reps with an isometric hold at the bottom position of the last rep x5; rest as needed
10x5
C. Inverted hang on rings; 20 seconds x5; rest 1:40
20x5
D1. Ring rows @41X1; amrap unbroken x4; rest 90 seconds
11, 11, 10, 10
D2. Neutral grip DB bench press; 8-10x4; rest 90 sec
30x10
35x10
40x10
40x9
E. Free standing hs hold tech work 10 min
Done
+
Assault bike 10 min easy
Rowed 10 mins = 121 cals
WOD was fun...I think the last 9 burpee box overs were my fastest, it just took awhile to figure out how to do them efficiently. Kip work I think is improving, I definitely feel it in my core, I am trying to hold a tight hollow and arch body. I feel like if you were watching it would look pretty stiff though, but when I try and relax more I feel more shoulders and low back kinda stretch and hurt. Band muscle ups went better this week, I still have to do a little jump to press out of the dip though. Inverted hang for 20 seconds is still super easy. D series: I stopped at 40 on the DB bench because it feels like the limit of stability in my right shoulder more than a strength limit. Handstand work was awesome, my little sister was over and she has been coaching at a kids gymnastics gym. She helped and gave me some good cues, specifically to keep my upper abs tight. I went to a friends house and sat in a hot tub for awhile after this and was quite tired by bedtime. Thanks!
Workout:
21-15-9
Row calories
Burpee step over the box 24"
8:15 (rows: 1:01, :58, :36)
+
A. Slow controlled kip swing development work on rings; 10 min tech work
Done
B. Seated band muscle ups; 10 slow controlled reps with an isometric hold at the bottom position of the last rep x5; rest as needed
10x5
C. Inverted hang on rings; 20 seconds x5; rest 1:40
20x5
D1. Ring rows @41X1; amrap unbroken x4; rest 90 seconds
11, 11, 10, 10
D2. Neutral grip DB bench press; 8-10x4; rest 90 sec
30x10
35x10
40x10
40x9
E. Free standing hs hold tech work 10 min
Done
+
Assault bike 10 min easy
Rowed 10 mins = 121 cals
WOD was fun...I think the last 9 burpee box overs were my fastest, it just took awhile to figure out how to do them efficiently. Kip work I think is improving, I definitely feel it in my core, I am trying to hold a tight hollow and arch body. I feel like if you were watching it would look pretty stiff though, but when I try and relax more I feel more shoulders and low back kinda stretch and hurt. Band muscle ups went better this week, I still have to do a little jump to press out of the dip though. Inverted hang for 20 seconds is still super easy. D series: I stopped at 40 on the DB bench because it feels like the limit of stability in my right shoulder more than a strength limit. Handstand work was awesome, my little sister was over and she has been coaching at a kids gymnastics gym. She helped and gave me some good cues, specifically to keep my upper abs tight. I went to a friends house and sat in a hot tub for awhile after this and was quite tired by bedtime. Thanks!
Tuesday, June 13, 2017
June 12, 2017
Daily score: 7 (a little tired after night shifts, not bad)
Workout:
Outdoor day-
4.5 mile hike, 1500 feet elevation gain
Sled pushes; 20 seconds continuous @90-95% effort, rest 2:10, x6 sets
Done
1 with 75#
5 with 45#
+
A. Banded marches with empty barbell OH; 2 min continuous x3; rest 2 min (keep midline tight and glutes engaged)
33# barbell x 2 mins x 3
B. Russian kbs; 10 reps with focus on perfect hinge mechanics and glute activation x3; rest 1 min
53# kb x 10 x 3
C1. Seated KB QL marches; 20 "steps" x4; rest 1 min
35#kb x 20 x 4
C2. Banded frog pumps; 10 reps with 2 sec isometric pause at the top of each rep x4; rest 1 min
10 x 4
C3. Seated 90-90 swivel hips to extension; 4 slow controlled reps x4; rest 1 min
4 x 4
C4. Prone glute lift off; 5 reps with 2 sec isometric pause at the top of each rep x4/side; rest as needed between sides
5/side x 4
D. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 2
+
mobility work 15-20 min
Done
Went for a lovely hike early in the morning and felt good and wanted to do this workout today too. Sled pushes are so awesomely hard and I am feeling sore in the glutes and hami's the next day. It was lightly raining and the road was wet, the second push was slightly uphill and I could not get the sled started so I had to take the 25# plate off. It was still hard with 45#, I think mostly getting traction with my feel was harder on the wet concrete. My hardest push was the 10 seconds of trying to get that damn thing to move an inch! I'm sure some neighbor was entertained. The OH marches were tough! The last 30 seconds of trying to keep that barbell up and keep my core engaged was a serious challenge. I may have lost my core a little but was proud I made it through all three without dropping the bar. Swivel hip are more 'pinchy' in the right hip. Everything else went well. I have been doing the couch stretch a lot during mobility and was able to get my chest up in it this time, good to see progress. Thanks!
Workout:
Outdoor day-
4.5 mile hike, 1500 feet elevation gain
Sled pushes; 20 seconds continuous @90-95% effort, rest 2:10, x6 sets
Done
1 with 75#
5 with 45#
+
A. Banded marches with empty barbell OH; 2 min continuous x3; rest 2 min (keep midline tight and glutes engaged)
33# barbell x 2 mins x 3
B. Russian kbs; 10 reps with focus on perfect hinge mechanics and glute activation x3; rest 1 min
53# kb x 10 x 3
C1. Seated KB QL marches; 20 "steps" x4; rest 1 min
35#kb x 20 x 4
C2. Banded frog pumps; 10 reps with 2 sec isometric pause at the top of each rep x4; rest 1 min
10 x 4
C3. Seated 90-90 swivel hips to extension; 4 slow controlled reps x4; rest 1 min
4 x 4
C4. Prone glute lift off; 5 reps with 2 sec isometric pause at the top of each rep x4/side; rest as needed between sides
5/side x 4
D. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 2
+
mobility work 15-20 min
Done
Went for a lovely hike early in the morning and felt good and wanted to do this workout today too. Sled pushes are so awesomely hard and I am feeling sore in the glutes and hami's the next day. It was lightly raining and the road was wet, the second push was slightly uphill and I could not get the sled started so I had to take the 25# plate off. It was still hard with 45#, I think mostly getting traction with my feel was harder on the wet concrete. My hardest push was the 10 seconds of trying to get that damn thing to move an inch! I'm sure some neighbor was entertained. The OH marches were tough! The last 30 seconds of trying to keep that barbell up and keep my core engaged was a serious challenge. I may have lost my core a little but was proud I made it through all three without dropping the bar. Swivel hip are more 'pinchy' in the right hip. Everything else went well. I have been doing the couch stretch a lot during mobility and was able to get my chest up in it this time, good to see progress. Thanks!
Sunday, June 11, 2017
June 11, 2017
Daily score: 8
Workout:
A1. Seated medball russian twists; 20 reps x4; rest 1 min
20# x 20 x 4
A2. Plank with feet on stability ball knee tucks; 10 slow controlled
reps x4; rest 1 min
10 x 4
B1. Side plank; 30 seconds x4; rest 30 sec
30/side x 4
B2. Hollow body hold; 30 seconds x4; rest 30 sec
30 x 4
B3. HAnging L hold; 30 seconds accumulated x4; rest 30 sec
30 x 4
C1. Side to side cossack squats; 5 slow controlled reps x3; rest 1 min
5/side x 3
C2. Quadruped hip CARs; 2 slow controlled reps x3; rest 1 min
2/side x 3
C3. Tall kneeling hip extensions; 10 reps x3; rest 1 min
10 x 3
+
mobility work 20-30 min
Done
This was all quite satisfying. Kneeling hip extensions lit up my hip flexors. Felt good to stretch them out after. Thanks!
Workout:
A1. Seated medball russian twists; 20 reps x4; rest 1 min
20# x 20 x 4
A2. Plank with feet on stability ball knee tucks; 10 slow controlled
reps x4; rest 1 min
10 x 4
B1. Side plank; 30 seconds x4; rest 30 sec
30/side x 4
B2. Hollow body hold; 30 seconds x4; rest 30 sec
30 x 4
B3. HAnging L hold; 30 seconds accumulated x4; rest 30 sec
30 x 4
C1. Side to side cossack squats; 5 slow controlled reps x3; rest 1 min
5/side x 3
C2. Quadruped hip CARs; 2 slow controlled reps x3; rest 1 min
2/side x 3
C3. Tall kneeling hip extensions; 10 reps x3; rest 1 min
10 x 3
+
mobility work 20-30 min
Done
This was all quite satisfying. Kneeling hip extensions lit up my hip flexors. Felt good to stretch them out after. Thanks!
June 10, 2017
Daily score: 8
Workout:
Active recovery work 20 min
I hike the hills around my house for 30 minutes and then rowed for 10 minutes/ 122 calories
+
45-60 min mobility work
Done
Felt good! Nothing much to add. Thanks!
Workout:
Active recovery work 20 min
I hike the hills around my house for 30 minutes and then rowed for 10 minutes/ 122 calories
+
45-60 min mobility work
Done
Felt good! Nothing much to add. Thanks!
Thursday, June 8, 2017
June 7, 2017
Daily score: 9
Workout:
A. Slow controlled kip swing development work on rings; 10 min tech work
Done
B. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x4; rest as needed
5 x 4
C. Inverted hang on rings; 20 seconds x4; rest 1:40
20 x 4
D1. Ring rows @41x1; amrap unbroken x3; rest 90 seconds
11, 11, 11
D2. Neutral grip DB bench press; 8-10x3; rest 90 sec
30 x 10
40 x 10
40 x 10
E. Free standing hs hold tech work 10 min
Done
+
20 min amrap @moderate effort
row 500m
50 feet farmers walk
6 tire flips
10 burpees
4 rounds + 225m
+
Assault bike 10 min easy
I rowed for 10 mins
This was super fun. So pleased with how my high rings turned out under my deck. Kipping was awkward since it has been so long. The seated banded muscle ups were hard, I broke it down to 4 sets of 5 because I could only do two good ones in a row. I have a hard time pressing out of the dip. Especially if I don't pull high enough. Inverted hangs were pretty easy. D series went well. Free standing handstand work with a spotter was AMAZING. So much more of 'a feel' for the real thing than being against the wall. Most of my attempts were just under 30 seconds with some good progress on control. WOD was fun. We used 50# dbs for the farmer carry and by the 3rd round it was all I could do to make it 50 feet without losing my grip. All my 500's were close to 2:05. Thanks!
Workout:
A. Slow controlled kip swing development work on rings; 10 min tech work
Done
B. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x4; rest as needed
5 x 4
C. Inverted hang on rings; 20 seconds x4; rest 1:40
20 x 4
D1. Ring rows @41x1; amrap unbroken x3; rest 90 seconds
11, 11, 11
D2. Neutral grip DB bench press; 8-10x3; rest 90 sec
30 x 10
40 x 10
40 x 10
E. Free standing hs hold tech work 10 min
Done
+
20 min amrap @moderate effort
row 500m
50 feet farmers walk
6 tire flips
10 burpees
4 rounds + 225m
+
Assault bike 10 min easy
I rowed for 10 mins
This was super fun. So pleased with how my high rings turned out under my deck. Kipping was awkward since it has been so long. The seated banded muscle ups were hard, I broke it down to 4 sets of 5 because I could only do two good ones in a row. I have a hard time pressing out of the dip. Especially if I don't pull high enough. Inverted hangs were pretty easy. D series went well. Free standing handstand work with a spotter was AMAZING. So much more of 'a feel' for the real thing than being against the wall. Most of my attempts were just under 30 seconds with some good progress on control. WOD was fun. We used 50# dbs for the farmer carry and by the 3rd round it was all I could do to make it 50 feet without losing my grip. All my 500's were close to 2:05. Thanks!
Tuesday, June 6, 2017
June 6, 2017
Daily score: 9
Workout:
Sled pushes; 20 seconds continuous @90-95% effort
rest 2:10
x5 sets
Sled plus 75# x 5, 20 second pushes
+
A1. Seated KB QL marches; 20 "steps" x3; rest 1 min
35# kb, 20 x 3
A2. Seated 90-90 swivel hips to extension; 4 slow contorlled reps x3; rest 1 min
4x3
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
5/side x 4
C1. Banded marches; 2 min continuous x2; rest 2 min (two bands
attached to something on the ground, wrapped around a weight belt then
march in place with the load pulling you down)
2min x 3
C2. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 3
+
mobility work 15-20 min
Done
Sled pushes certainly are hard! Amazing how just 5, 20 second pushes can get me breathing heavy and light up my quads. Was awesome. Neighbor's loved it too. The 90/90 hip extensions were great, definitely more tight on the right hip. Banded marches were harder than they looked in the video, definitely a core challenge too. Thanks!
Workout:
Sled pushes; 20 seconds continuous @90-95% effort
rest 2:10
x5 sets
Sled plus 75# x 5, 20 second pushes
+
A1. Seated KB QL marches; 20 "steps" x3; rest 1 min
35# kb, 20 x 3
A2. Seated 90-90 swivel hips to extension; 4 slow contorlled reps x3; rest 1 min
4x3
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
5/side x 4
C1. Banded marches; 2 min continuous x2; rest 2 min (two bands
attached to something on the ground, wrapped around a weight belt then
march in place with the load pulling you down)
2min x 3
C2. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 3
+
mobility work 15-20 min
Done
Sled pushes certainly are hard! Amazing how just 5, 20 second pushes can get me breathing heavy and light up my quads. Was awesome. Neighbor's loved it too. The 90/90 hip extensions were great, definitely more tight on the right hip. Banded marches were harder than they looked in the video, definitely a core challenge too. Thanks!
June 5, 2017
Daily score: 8
Workout:
A. Tall kneeling KB halos; 5 slow controlled reps in both directions
x6; rest 90 seconds
26# kb x10 x5
B1. Row sprint 15 seconds @100% x5 rest 15 sec
6 cals, 6,5,5,6,5
B2. Bent knee hollow body rocks; 30 seconds x5 rest
30x5
B3. HS hold against wall; 30 seconds x5; rest as needed to recovery
30x5
C. Band hip adductions/abductions; 10 reps in both movements x5/side; rest 1min
10each/side x5
+
25 min amrap:
20 sec plank hold
50meter two arm KB front rack carry
20 sec side plank per side
250m row
7 rounds +20+50+20+14
+
mobility work 20-30 min
Done in the pool
Then:
Mountain biking, 9 miles, 2.5 hours, not sure elevation gain but a solid 2 mile climb at the end.
Great day full of activity. I need to hydrate better in the heat. Workout went well. Pushed on the amrap in order to not let my friend catch me. Riding was good but I was exhausted and starving when we were done. Feeling recovered the next day though and ready for this evening's workout. Thanks!
Workout:
A. Tall kneeling KB halos; 5 slow controlled reps in both directions
x6; rest 90 seconds
26# kb x10 x5
B1. Row sprint 15 seconds @100% x5 rest 15 sec
6 cals, 6,5,5,6,5
B2. Bent knee hollow body rocks; 30 seconds x5 rest
30x5
B3. HS hold against wall; 30 seconds x5; rest as needed to recovery
30x5
C. Band hip adductions/abductions; 10 reps in both movements x5/side; rest 1min
10each/side x5
+
25 min amrap:
20 sec plank hold
50meter two arm KB front rack carry
20 sec side plank per side
250m row
7 rounds +20+50+20+14
+
mobility work 20-30 min
Done in the pool
Then:
Mountain biking, 9 miles, 2.5 hours, not sure elevation gain but a solid 2 mile climb at the end.
Great day full of activity. I need to hydrate better in the heat. Workout went well. Pushed on the amrap in order to not let my friend catch me. Riding was good but I was exhausted and starving when we were done. Feeling recovered the next day though and ready for this evening's workout. Thanks!
Friday, June 2, 2017
June 1, 2017
Dailh score: 9
Workout:
A1. Single arm DB rows; 8-10x4; rest 1 min
40x10/side x 4
A2. Seated single arm band lat pull downs; 10 slow controlled reps
with 2 sec pause at the bottom x4/side; rest 1 min
10/side x 4
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; 8-10x3; rest 1 min
35x10
40x10
40x10
C2. Parallete shoot throughs; 4 slow controlled reps x3; rest 1 min
4x3
D. Wall rebalancing drills in HS hold positions; 10 min
9, 20-30 sec attempts
+
Sled drag 15 min continuous @moderate load working on hamstring
activation and keeping mid line tight in the low abs
+
Assault bike 10 min easy
I waited to post this because I had ordered a sled and was hoping I would get it in time to do the sled drag later in the day but it didn't get here in time. So I missed the sled and the bike. But the sled is here now, so next time! This workout went really well. I had some major breakthroughs on the handstand holds. Hard to put into words but my body is figuring it out. Thanks!
Workout:
A1. Single arm DB rows; 8-10x4; rest 1 min
40x10/side x 4
A2. Seated single arm band lat pull downs; 10 slow controlled reps
with 2 sec pause at the bottom x4/side; rest 1 min
10/side x 4
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; 8-10x3; rest 1 min
35x10
40x10
40x10
C2. Parallete shoot throughs; 4 slow controlled reps x3; rest 1 min
4x3
D. Wall rebalancing drills in HS hold positions; 10 min
9, 20-30 sec attempts
+
Sled drag 15 min continuous @moderate load working on hamstring
activation and keeping mid line tight in the low abs
+
Assault bike 10 min easy
I waited to post this because I had ordered a sled and was hoping I would get it in time to do the sled drag later in the day but it didn't get here in time. So I missed the sled and the bike. But the sled is here now, so next time! This workout went really well. I had some major breakthroughs on the handstand holds. Hard to put into words but my body is figuring it out. Thanks!
Thursday, June 1, 2017
May 31, 2017
Daily score: 9
Workout:
A. Side plank top leg hip abductions; 5 reps slow and cotnrolled with
a 2 sec isometric pause at the top x4; rest as needed bw legs
5/side x 4
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
5/side x 4
C1. Two arm Goblet hold KB lunge with rotation (rotate over the front
leg, don't rest on the knee, let it hover over the ground); 12 alt'ing
steps with a 1 sec pause on the rotation x4; rest 1 min
26#kb x 12 x 4
B2. Good morning position hip airplanes; 3 slow controlled reps x4; rest 1 min
3/side x 4
C. Single arm KB sumo stance deadlift; 6 reps x4/side; rest 1 min bw
sides (aggressively contract glutes and focus on external rotation of
the hips)
53#kb x 6/side x 4
D. DB power snatch; 24 alt'ing reps x2; rest 2 min
45#x24x2
+
mobility work 15-20 min
All of this went well. I balance way better on the right leg for the hip airplanes. Happy I made it through both DB snatch sets with 45# dbs, they were challenging. Thanks!
Workout:
A. Side plank top leg hip abductions; 5 reps slow and cotnrolled with
a 2 sec isometric pause at the top x4; rest as needed bw legs
5/side x 4
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
5/side x 4
C1. Two arm Goblet hold KB lunge with rotation (rotate over the front
leg, don't rest on the knee, let it hover over the ground); 12 alt'ing
steps with a 1 sec pause on the rotation x4; rest 1 min
26#kb x 12 x 4
B2. Good morning position hip airplanes; 3 slow controlled reps x4; rest 1 min
3/side x 4
C. Single arm KB sumo stance deadlift; 6 reps x4/side; rest 1 min bw
sides (aggressively contract glutes and focus on external rotation of
the hips)
53#kb x 6/side x 4
D. DB power snatch; 24 alt'ing reps x2; rest 2 min
45#x24x2
+
mobility work 15-20 min
All of this went well. I balance way better on the right leg for the hip airplanes. Happy I made it through both DB snatch sets with 45# dbs, they were challenging. Thanks!
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