Daily score: 7
Workout:
Row sprint 10 seconds @100%
row 20 secods easy
Row 10 seconds @100%
row 50 seconds easy
Row 10 seconds @100%
rest 3 min
x6 sets
411m
420
430
428
429
440
+
A. Low ring muscle up transition drill - tech work 10 min
Done
B. Bent over single arm DB rows; 8-10x4; rest 1 min bw sides
35 x 10
40 x 10
45 x 8
45 x 8
C. Single arm plank hold; amsap x4/side rest 1 min bw sides
L/R
47/49
53/52
52/53
53/54
D. Parallete shoot throughs; 10 reps x4; rest 1 min
10 x 4
E. Negative ring dips; accumulate 20 slow controlled reps
20
F. Free standing hs hold tech work 10 min
Skipped
+
mobility work 15-20 min
Done, legs
I NEEDED to move today. This workout was perfect. I was super happy I could row hard without too much discomfort. I realized that I was nearly rowing a 500m each time and not feeling nearly as fatigued as after a 500m sprint even though it took about the same amount of time. Started thinking maybe two 20-30 second sprints and a little medium paced rowing might get me a 500m PR. Probably too much thinking. Surprisingly, everything felt great and went well until I tried to kick up into a handstand and felt like I got the wind kicked outta me. Definitly a 'no go' as of yet with the rib soreness. Right hip was pretty locked up so I did my isometrics and so glute mobility and got it to move quite a bit. Thanks!
Saturday, July 29, 2017
Wednesday, July 26, 2017
July 26, 2017
Daily score: 6 (side is sore, some stress)
Workout:
A. Step ups with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
B. Reverse lunge with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
C. Banded marches with barbell overhead; 90 seconds continuous work
x4; rest 2 min
90 seconds unbroken x 4 with 35# barbell
+
Lateral sled drags:
50 feet x4/side; rest 1 min bw sides
sled+ 140# x 4/side
+
Reverse sled drags;
50 feet x4/side; rest 1 min
sled + 140# x 4
+
Heavy sled push:
20 seconds @100% effort
rest 3 min
x3
sled + 70# x 3
+
mobility work 15-20 min
Done
A girlfriend of mine joined me for this one and that helped a lot. A and B went well, a good balance challenge as well as glute and hip flexors. C felt better than I remember last time...I think maybe last time was 2 mins with the barbell overhead though and that is just pushing the limit, my neck starts to get tight past 90 seconds. Sled drags and pushes were legitimately hard work as usual. I felt the difficulty increased from lateral to reverse to pushing. After the pushes my ribs were pretty sore, I didn't notice it during or I would have stopped. If I don't feel better in the morning I will let you know and take a couple rest days until it settles. Thanks!
Workout:
A. Step ups with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
B. Reverse lunge with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
C. Banded marches with barbell overhead; 90 seconds continuous work
x4; rest 2 min
90 seconds unbroken x 4 with 35# barbell
+
Lateral sled drags:
50 feet x4/side; rest 1 min bw sides
sled
+
Reverse sled drags;
50 feet x4/side; rest 1 min
sled + 140# x 4
+
Heavy sled push:
20 seconds @100% effort
rest 3 min
x3
sled + 70# x 3
+
mobility work 15-20 min
Done
A girlfriend of mine joined me for this one and that helped a lot. A and B went well, a good balance challenge as well as glute and hip flexors. C felt better than I remember last time...I think maybe last time was 2 mins with the barbell overhead though and that is just pushing the limit, my neck starts to get tight past 90 seconds. Sled drags and pushes were legitimately hard work as usual. I felt the difficulty increased from lateral to reverse to pushing. After the pushes my ribs were pretty sore, I didn't notice it during or I would have stopped. If I don't feel better in the morning I will let you know and take a couple rest days until it settles. Thanks!
Tuesday, July 25, 2017
July 25, 2017
Daily score: 6 (tired and cranky being back at work and having to wake up and not play)
Workout:
A1. Side plank over arch isometric hold; 30 seconds x4; rest 30 sec
30/side x 4
A2. Supine windshield wipers; 20 reps x4; rest 30 sec
20 x 4
A3. Hollow body hold with PVC in band overhead into straight arm lat
pull downs; 10 reps x4; rest 3 min
10 x 4
B1. No touch under switch; 5 slow controlled reps x3; rest 1 min
5/direction x 3
B2. Hanging straigth leg raises; 10 reps x3; rest 1 min
10 x 3
B3. Tall kneeling band paloff presses; 10 reps x3/side; rest 1 min
10/side x 3
+
mobility work 20-30 min
Done, shoulders
Left side was a little sore but no alarms went off, felt safe and productive. I love these core days, especially the results, I hate to miss them. I did all the straight leg raises unbroken. Nothing much to say about the rest, all good stuff and all went well. Thanks!
Workout:
A1. Side plank over arch isometric hold; 30 seconds x4; rest 30 sec
30/side x 4
A2. Supine windshield wipers; 20 reps x4; rest 30 sec
20 x 4
A3. Hollow body hold with PVC in band overhead into straight arm lat
pull downs; 10 reps x4; rest 3 min
10 x 4
B1. No touch under switch; 5 slow controlled reps x3; rest 1 min
5/direction x 3
B2. Hanging straigth leg raises; 10 reps x3; rest 1 min
10 x 3
B3. Tall kneeling band paloff presses; 10 reps x3/side; rest 1 min
10/side x 3
+
mobility work 20-30 min
Done, shoulders
Left side was a little sore but no alarms went off, felt safe and productive. I love these core days, especially the results, I hate to miss them. I did all the straight leg raises unbroken. Nothing much to say about the rest, all good stuff and all went well. Thanks!
July 24, 2017
Daily score: 7 (just a little tired from all the sun and activity)
Workout:
Mountain biking
3.5 hours
12 miles
800 feet elevation gain
We elected to shuttle up to the top of a long trail and ride mostly down hill today since the group was getting tired. I woke up feeling pretty great, still not sore. I was a little nervous about so much downhill because I like climbing and am more timid at the fast downhill technical stuff. And we were really out in the middle of nowhere...like all the rides, but even more so when not riding in a loop. We got lost a ton. And the trail was treacherous. Probably because we took the wrong way. I was being aggressive and doing well until I took an awesome fall going downhill and managed to pull the end of my handlebar into my left rib cage as I fell on it. Ouch. I was pretty uncomfortable after that. Was hoping it was just bruising but it was hard to tell. Nothing to be done for it anyway. Mostly I was mad I did it. I dialed it back the rest of the way and tried to ignore the pain. We took a dip in some cold water at the end and that helped. Driving home was pretty uncomfortable and I postponed core day to wait and see how it felt. Writing this the next day and it feels a ton better. Just a big bruise and scrapes. Clearly nothing broken, been there and this is already 100 times better. I managed the core work today and I think it actually helped loosen the tightness up. Totally worth it, it was a great weekend of feeling free, wild, and alive. Beautiful country. Thanks!
Workout:
Mountain biking
3.5 hours
12 miles
800 feet elevation gain
We elected to shuttle up to the top of a long trail and ride mostly down hill today since the group was getting tired. I woke up feeling pretty great, still not sore. I was a little nervous about so much downhill because I like climbing and am more timid at the fast downhill technical stuff. And we were really out in the middle of nowhere...like all the rides, but even more so when not riding in a loop. We got lost a ton. And the trail was treacherous. Probably because we took the wrong way. I was being aggressive and doing well until I took an awesome fall going downhill and managed to pull the end of my handlebar into my left rib cage as I fell on it. Ouch. I was pretty uncomfortable after that. Was hoping it was just bruising but it was hard to tell. Nothing to be done for it anyway. Mostly I was mad I did it. I dialed it back the rest of the way and tried to ignore the pain. We took a dip in some cold water at the end and that helped. Driving home was pretty uncomfortable and I postponed core day to wait and see how it felt. Writing this the next day and it feels a ton better. Just a big bruise and scrapes. Clearly nothing broken, been there and this is already 100 times better. I managed the core work today and I think it actually helped loosen the tightness up. Totally worth it, it was a great weekend of feeling free, wild, and alive. Beautiful country. Thanks!
July 23, 2017
Daily score: 8
Workout:
Mountain biking
9 miles
2.5 hours
2000 feet elevation gain
I had done this ride twice before. It is up and down and then a 2 mile climb out of a gully at the very end. I nailed the climb this time! It was so exciting. I actually finished before one of the guys in the group. It was again a really hot day but I was prepared and the ride was shorter. Definite progress, not only in my technical skills but in my ability to push hard for 20 seconds or so around a steep uphill corner and then recover fast and push again on the next one without blowing up like I used to. I was also pretty pleased to wake up without any soreness from the previous days ride. Legs felt great. Thanks!
Workout:
Mountain biking
9 miles
2.5 hours
2000 feet elevation gain
I had done this ride twice before. It is up and down and then a 2 mile climb out of a gully at the very end. I nailed the climb this time! It was so exciting. I actually finished before one of the guys in the group. It was again a really hot day but I was prepared and the ride was shorter. Definite progress, not only in my technical skills but in my ability to push hard for 20 seconds or so around a steep uphill corner and then recover fast and push again on the next one without blowing up like I used to. I was also pretty pleased to wake up without any soreness from the previous days ride. Legs felt great. Thanks!
July 22, 2017
Daily score: 9
Workout:
Mountain biking
3-4 hours
3000 feet elevation gain
15 miles
90+ degrees, mostly exposed the whole time
This was most definitely the hardest ride I have done but I am super proud of it. It was really hot and very little shade...and poison oak everywhere! The views were outstanding though. The climbing seemed to just go on and on. I had to do some walking but was actually surprised at how far I made it on most of the steep parts without having to walk. Definitely gaining endurance and recovering faster. I did however bonk a bit at the end. I had run out of water and food having not expected to be going for so long. Hence, I had some cramping attacks at the park where we finished which was kinda hilarious because it was my abs and low back muscles (legs were fine) so I was rolling around like someone having a seizure. This got better after about 10 mins and drinking some pickle juice :). Thanks!
Workout:
Mountain biking
3-4 hours
3000 feet elevation gain
15 miles
90+ degrees, mostly exposed the whole time
This was most definitely the hardest ride I have done but I am super proud of it. It was really hot and very little shade...and poison oak everywhere! The views were outstanding though. The climbing seemed to just go on and on. I had to do some walking but was actually surprised at how far I made it on most of the steep parts without having to walk. Definitely gaining endurance and recovering faster. I did however bonk a bit at the end. I had run out of water and food having not expected to be going for so long. Hence, I had some cramping attacks at the park where we finished which was kinda hilarious because it was my abs and low back muscles (legs were fine) so I was rolling around like someone having a seizure. This got better after about 10 mins and drinking some pickle juice :). Thanks!
Thursday, July 20, 2017
July 20, 2017
Daily score: 8
Workout:
A. Both feet elevated split squats (both front and back foot on plates
~3-6" off the ground with the back knee going between the two plates)
@22x1; 6-8x3/side; rest 1 min bw sides
8/side x 3
B. Single leg hip thrust with hip flexion pulses; 10 reps x3/side;
rest 1 min bw sides
https://www.youtube.com/watch?
10/side x 3
C. DB cross body single leg RDL; 10 reps x3/side; rest 1 min bw sides
https://www.instagram.com/p/
10/side x 3 with 35# DB
+
3 rounds for time:
20 russian KBS (heavy as you can take them)
20 alt'ing two arm DB front rack step ups 20"
7:43
70#kb, 15# DBs
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
'C' was harder than I thought it would be...I definitely felt it in the lateral glute. The WOD was surprising because I expected the KBS to be the hard part but the step ups were more taxing. I did the first set of KBS unbroken then did 8/7/5 the next two rounds. I did all the step ups unbroken but they seemed to take forever and my grip got tired hanging on to the weight until I found a good way to rest it on my shoulders better. I did beat my buddy though and now thinking I should have gone heavier with the DBs, but at the time they were tough. Thanks!
Workout:
A. Both feet elevated split squats (both front and back foot on plates
~3-6" off the ground with the back knee going between the two plates)
@22x1; 6-8x3/side; rest 1 min bw sides
8/side x 3
B. Single leg hip thrust with hip flexion pulses; 10 reps x3/side;
rest 1 min bw sides
https://www.youtube.com/watch?
10/side x 3
C. DB cross body single leg RDL; 10 reps x3/side; rest 1 min bw sides
https://www.instagram.com/p/
10/side x 3 with 35# DB
+
3 rounds for time:
20 russian KBS (heavy as you can take them)
20 alt'ing two arm DB front rack step ups 20"
7:43
70#kb, 15# DBs
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
'C' was harder than I thought it would be...I definitely felt it in the lateral glute. The WOD was surprising because I expected the KBS to be the hard part but the step ups were more taxing. I did the first set of KBS unbroken then did 8/7/5 the next two rounds. I did all the step ups unbroken but they seemed to take forever and my grip got tired hanging on to the weight until I found a good way to rest it on my shoulders better. I did beat my buddy though and now thinking I should have gone heavier with the DBs, but at the time they were tough. Thanks!
July 19, 2017
Daily score: 7
Workout:
Row sprint 10 seconds @100%
row 20 secods easy
Row 10 seconds @100%
row 50 seconds easy
Row 10 seconds @100%
rest 3 min
x5 sets
420m
413
419
425
430
+
A. Low ring muscle up transition drill - tech work 10 min
https://www.instagram.com/p/
done
B. Bent over single arm DB rows; 8-10x3; rest 1 min bw sides
40 x 10 x 3
C. Single arm plank hold; amsap x3/side rest 1 min bw sides
L/R 30/33, 37/35, 36/34
D. Parallete shoot throughs; 10 reps x3; rest 1 min
10 x 3
E. Negative ring dips; accumulate 15 slow controlled reps trying to
focus on having a straight body line with a hollowed abdomen and get
to full depth all the way under control
15
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done plus massage appointment
Rowing felt good. Not too painful. Muscle up drill was a fun one. Not much to say about the rest, everything went well. Other than it wasn't a great handstand day for me...I did practice more with a spotter later in the day. Thanks!
Workout:
Row sprint 10 seconds @100%
row 20 secods easy
Row 10 seconds @100%
row 50 seconds easy
Row 10 seconds @100%
rest 3 min
x5 sets
420m
413
419
425
430
+
A. Low ring muscle up transition drill - tech work 10 min
https://www.instagram.com/p/
done
B. Bent over single arm DB rows; 8-10x3; rest 1 min bw sides
40 x 10 x 3
C. Single arm plank hold; amsap x3/side rest 1 min bw sides
L/R 30/33, 37/35, 36/34
D. Parallete shoot throughs; 10 reps x3; rest 1 min
10 x 3
E. Negative ring dips; accumulate 15 slow controlled reps trying to
focus on having a straight body line with a hollowed abdomen and get
to full depth all the way under control
15
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done plus massage appointment
Rowing felt good. Not too painful. Muscle up drill was a fun one. Not much to say about the rest, everything went well. Other than it wasn't a great handstand day for me...I did practice more with a spotter later in the day. Thanks!
Tuesday, July 18, 2017
July 18, 2017
Daily score: 7
Workout:
A1. Glute bridge with isometric hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
done
A2. Band resisted leg scissor; 10 reps x3; rest 1 min
https://www.youtube.com/watch?
done
A3. Single leg hip thrust with hip flexion resistance; 5 reps x3/side;
rest 1 min
https://www.youtube.com/watch?
done
B. Barbell carries (put KB's in bands on the collars to simulate a
yoke); 50 feet x5; rest 90 seconds
105 (bar plus hanging wt)
125
145
155
175
C. Lateral sled drag; 50 feet x5/side; rest 1 min bw sides
sled + 95/side
sled + 140 x 4/side
+
mobility work 15-20 min
done
Barbell carries felt much more stable this week. Lateral sled drag was fun and different, it was definitely heavy enough to feel 'sticky' at places with the 140#. Feeling good, did some shoulder mobility and feels like shoulders are loosening up back to normal. Thanks!
Workout:
A1. Glute bridge with isometric hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
done
A2. Band resisted leg scissor; 10 reps x3; rest 1 min
https://www.youtube.com/watch?
done
A3. Single leg hip thrust with hip flexion resistance; 5 reps x3/side;
rest 1 min
https://www.youtube.com/watch?
done
B. Barbell carries (put KB's in bands on the collars to simulate a
yoke); 50 feet x5; rest 90 seconds
105 (bar plus hanging wt)
125
145
155
175
C. Lateral sled drag; 50 feet x5/side; rest 1 min bw sides
sled + 95/side
sled + 140 x 4/side
+
mobility work 15-20 min
done
Barbell carries felt much more stable this week. Lateral sled drag was fun and different, it was definitely heavy enough to feel 'sticky' at places with the 140#. Feeling good, did some shoulder mobility and feels like shoulders are loosening up back to normal. Thanks!
Monday, July 17, 2017
July 17, 2017
Daily score: 5 (sore and tired from work)
Workout:
OFF/yoga/active recovery/mobility
I swam in the short neighborhood pool for 30 mins easy, 10mins or so with the kickboard. I did a bunch of lower body stretching in the pool and 10 sets of standing hip CARs- which are awesome in the weightlessness.
Everything about my shoulder girdle is sore and tight today. Swimming helped loosen things up but I think I need a massage and some self rolling. Will work on that tomorrow. Thanks!
Workout:
OFF/yoga/active recovery/mobility
I swam in the short neighborhood pool for 30 mins easy, 10mins or so with the kickboard. I did a bunch of lower body stretching in the pool and 10 sets of standing hip CARs- which are awesome in the weightlessness.
Everything about my shoulder girdle is sore and tight today. Swimming helped loosen things up but I think I need a massage and some self rolling. Will work on that tomorrow. Thanks!
Sunday, July 16, 2017
July 16, 2017
Daily score: 6
Workout:
A. split jerk; build to a tough single
160 (from 125 to 160 by 5#'s, no misses)
B. Bench press; 3x3; rest 2 min
100,105,110
+
21-15-9
No push up burpees
TTB
60-40-20
double unders
11:05
+
mobility work 20-30 min
Done, glutes, hip flexors, adductors
I wasn't feeling 100% after whatever bug I had but I needed to move and wanted to do this workout. I rested pretty much since Friday night and was sick of resting. Once I got moving I felt good, warmed up for about 30 mins nice and easy. My glutes and adductors have been super sore since Friday. Which I think is odd...Friday's workout didn't seem that bad. My adductors are always what I feel as tight when I start climbing on the mountain bike now too...and I can actually see them in my legs now for the first time. I was super excited to hit 160 with no misses on the split jerk since I haven't done that movement in forever. I was doing it without blocks and 160 was the first rep that was a little messy so I stopped there. 165 is my PR...I think. Bench felt great. Probably would have pushed to 115 if I had a spotter (my workout buddy is out of town). WOD went pretty well considering I haven't done TTB or DU's in forever. I focused on form and breathing rather than speed. TTB did not hurt my shoulder at all like it used to. However, I did fatigue at stringing them together. I started with sets of 5 and by then end, just 2 at a time. My right lat gives out first. DU's went overall great! No back pain AND- I was able to breathe! I still had trouble feeling like I was gonna pee after about 15 reps but breathing and relaxing helped. After mobilizing my sore legs/butt, I worked on kicking into a handstand and had some successs! One time I held it for a good 5 seconds on so just from kicking up in space. So satisfying. Thanks!
Workout:
A. split jerk; build to a tough single
160 (from 125 to 160 by 5#'s, no misses)
B. Bench press; 3x3; rest 2 min
100,105,110
+
21-15-9
No push up burpees
TTB
60-40-20
double unders
11:05
+
mobility work 20-30 min
Done, glutes, hip flexors, adductors
I wasn't feeling 100% after whatever bug I had but I needed to move and wanted to do this workout. I rested pretty much since Friday night and was sick of resting. Once I got moving I felt good, warmed up for about 30 mins nice and easy. My glutes and adductors have been super sore since Friday. Which I think is odd...Friday's workout didn't seem that bad. My adductors are always what I feel as tight when I start climbing on the mountain bike now too...and I can actually see them in my legs now for the first time. I was super excited to hit 160 with no misses on the split jerk since I haven't done that movement in forever. I was doing it without blocks and 160 was the first rep that was a little messy so I stopped there. 165 is my PR...I think. Bench felt great. Probably would have pushed to 115 if I had a spotter (my workout buddy is out of town). WOD went pretty well considering I haven't done TTB or DU's in forever. I focused on form and breathing rather than speed. TTB did not hurt my shoulder at all like it used to. However, I did fatigue at stringing them together. I started with sets of 5 and by then end, just 2 at a time. My right lat gives out first. DU's went overall great! No back pain AND- I was able to breathe! I still had trouble feeling like I was gonna pee after about 15 reps but breathing and relaxing helped. After mobilizing my sore legs/butt, I worked on kicking into a handstand and had some successs! One time I held it for a good 5 seconds on so just from kicking up in space. So satisfying. Thanks!
Friday, July 14, 2017
July 14, 2017
Daily score: 7
Workout:
A. HAng power clean; build to a tough single
130
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x5/side;
rest 90 sec bw sides
145,155,165,175,175
C. Single arm KB snatch tech work 10 min (alternate arms per 5 reps
and work on perfect positions)
Done
D. Rear foot elevated split squats; 8-10x3; rest 1 min bw sides
10/side x 3
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Everything went well. Glad I got the time to work on kb snatch technique. I watched some videos and feel like I made progress. I was able to do 5/side at 35#. Stretching: the third round seemed to really open the right hip. Thanks!
Workout:
A. HAng power clean; build to a tough single
130
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x5/side;
rest 90 sec bw sides
145,155,165,175,175
C. Single arm KB snatch tech work 10 min (alternate arms per 5 reps
and work on perfect positions)
Done
D. Rear foot elevated split squats; 8-10x3; rest 1 min bw sides
10/side x 3
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Everything went well. Glad I got the time to work on kb snatch technique. I watched some videos and feel like I made progress. I was able to do 5/side at 35#. Stretching: the third round seemed to really open the right hip. Thanks!
July 13, 2017
Daily score: 7 (sore throat, mild onset of cold it feels like)
Workout:
Row sprint 10 seconds @100%
rest 50 seconds actively
row 20 seconds @100%
rest 40 seconds actively
row 30 seconds @100%
slow row 3 min @easy recovery work
x4 sets
(rest as needed to full recovery bw sets 2/3)
1818m cummulative for set 1 and 2
1820m cummulative for sets 3 and 4
Fastest pace/500m: 1:37
+
A. Large kip on rings - tech work 10 min (film)
Done
B1. False grip hang; amsap x3; rest 1 min
15,20,15
B2. Bent over wide grip barbell rows; 8-10x3; rest 1 min
65x10
75x10
80x10
B3. Tuck front lever hold; amsap x3; rest 1 min
23, 27, 26
B4. Bent over two arm trap 3 raises; 10-12x3; rest 2 min
5# x 12
8 x 12
8 x 12
C. Bottom of ring dip position knee raises; 10 reps x3; rest 1 min
(film one set)
Done
D. Top of ring dip position knee raises; amrap x3; rest 2 min (film one set)
Done
E. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Mostly glutes
Rowing lit up my glutes but all and all these intervals were not too painful. I was able to keep the pace below 1:40/500m on all the sprints. I rested an extra 2 minutes between set 2 and 3. Kipping: I have a small (really no big deal) strain of a low back muscle on the left, maybe the QL from mountain biking. I definitely felt it when I jumped up on the rings the first time. The cool thing was that as long as I kept my core tight it didn't pull at all. So that motivated me to not get sloppy. I don't think this was an awesome kipping day... but, watching the video I can see I have a few good ones. I just rarely connect 2 good ones at a time. I took a bunch of video hoping I would get better. False grip hangs: this is more difficult to set the grip than when my feet are on the floor, to jump up and get it set was new. I feel like I maybe slipped farther out of it than when I do ring rows etc. ...but maybe that is okay? It wasn't as painful as I thought it would be. Tuck front levers feel much stronger, I do feel a lot of work in my upper abs, midline below the ribs, they nearly cramp toward the end, and right lat gives out first everytime. Knee raises went okay I think, hard not to swing a bit on the ones at the top of the dip. I definitely feel my little rib muscles (serratus anterior?) working hard on the bottom of the dip knee ups. Handstands were awesome today! Something just clicked! I wish I had videoed some but I was enjoying the music and in a flow. Next time. I did a lot of glute and hip flexor mobility. I think I am getting a cold but it's not bad enough to lay low and I slept 9 hours after this workout so hoping I'm fighting it off. Thanks!
Workout:
Row sprint 10 seconds @100%
rest 50 seconds actively
row 20 seconds @100%
rest 40 seconds actively
row 30 seconds @100%
slow row 3 min @easy recovery work
x4 sets
(rest as needed to full recovery bw sets 2/3)
1818m cummulative for set 1 and 2
1820m cummulative for sets 3 and 4
Fastest pace/500m: 1:37
+
A. Large kip on rings - tech work 10 min (film)
Done
B1. False grip hang; amsap x3; rest 1 min
15,20,15
B2. Bent over wide grip barbell rows; 8-10x3; rest 1 min
65x10
75x10
80x10
B3. Tuck front lever hold; amsap x3; rest 1 min
23, 27, 26
B4. Bent over two arm trap 3 raises; 10-12x3; rest 2 min
5# x 12
8 x 12
8 x 12
C. Bottom of ring dip position knee raises; 10 reps x3; rest 1 min
(film one set)
Done
D. Top of ring dip position knee raises; amrap x3; rest 2 min (film one set)
Done
E. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Mostly glutes
Rowing lit up my glutes but all and all these intervals were not too painful. I was able to keep the pace below 1:40/500m on all the sprints. I rested an extra 2 minutes between set 2 and 3. Kipping: I have a small (really no big deal) strain of a low back muscle on the left, maybe the QL from mountain biking. I definitely felt it when I jumped up on the rings the first time. The cool thing was that as long as I kept my core tight it didn't pull at all. So that motivated me to not get sloppy. I don't think this was an awesome kipping day... but, watching the video I can see I have a few good ones. I just rarely connect 2 good ones at a time. I took a bunch of video hoping I would get better. False grip hangs: this is more difficult to set the grip than when my feet are on the floor, to jump up and get it set was new. I feel like I maybe slipped farther out of it than when I do ring rows etc. ...but maybe that is okay? It wasn't as painful as I thought it would be. Tuck front levers feel much stronger, I do feel a lot of work in my upper abs, midline below the ribs, they nearly cramp toward the end, and right lat gives out first everytime. Knee raises went okay I think, hard not to swing a bit on the ones at the top of the dip. I definitely feel my little rib muscles (serratus anterior?) working hard on the bottom of the dip knee ups. Handstands were awesome today! Something just clicked! I wish I had videoed some but I was enjoying the music and in a flow. Next time. I did a lot of glute and hip flexor mobility. I think I am getting a cold but it's not bad enough to lay low and I slept 9 hours after this workout so hoping I'm fighting it off. Thanks!
Wednesday, July 12, 2017
July 12, 2017
Daily score: 7
Workout:
A. Tall kneeling barbell on back band resisted hip thrusts; 10 reps
x5; rest 90 seconds
Done
B. Barbell carries (put KB's in bands on the collars to simulate a
yoke); 50 feet x4; rest 90 seconds
35# KBs x 50 x 4
+
Slow heavy sled drag 800m for time (focus on heel-toe action to get
glutes and hamstrings activated, keep abs and mid line tight and don't
rush, let movement quality guide pace)
17:55 (sled + 80#)
+
mobility work 15-20 min
Amazing how wobbly I was with the first barbell walk. I got way better as I started to figure it out, I think I was swinging my hips too much at first. Sled was hard! I probably made it too heavy and the route included a 200m hill. But it was definitely 'slow and heavy'. I had to stop and catch my breath here and there. It felt hard on my calves but not bad. Did some glute and upper body mobility. Thanks!
Workout:
A. Tall kneeling barbell on back band resisted hip thrusts; 10 reps
x5; rest 90 seconds
Done
B. Barbell carries (put KB's in bands on the collars to simulate a
yoke); 50 feet x4; rest 90 seconds
35# KBs x 50 x 4
+
Slow heavy sled drag 800m for time (focus on heel-toe action to get
glutes and hamstrings activated, keep abs and mid line tight and don't
rush, let movement quality guide pace)
17:55 (sled + 80#)
+
mobility work 15-20 min
Amazing how wobbly I was with the first barbell walk. I got way better as I started to figure it out, I think I was swinging my hips too much at first. Sled was hard! I probably made it too heavy and the route included a 200m hill. But it was definitely 'slow and heavy'. I had to stop and catch my breath here and there. It felt hard on my calves but not bad. Did some glute and upper body mobility. Thanks!
Monday, July 10, 2017
July 10, 2017
Daily score: 7
Workout:
A1. Stbaility ball V ups; 10 reps x5; rest 1 min
10x5
A2. Seated medball russian twists; 20 reps x5; rest 1 min
35# x 20 x 5
A3. Side plank over arch; 10 reps x5; rest 1 min
10/side x 5
B1. Hanging straigth leg raises; 10 reps x5; rest 1 min
10 unbroken x 4
One set of 7/3
B2. Bent knee hollow body rocks; 45 seconds x5; rest 1 min
45 x 5
B3. Bent knee L sit hold; 45 secnods acccumulated x5; rest 3 min
45 x 5
+
mobility work 20-30 min** include isometric contractions
Done
What a solid satisfying core day! I love my programming. This was tough but I can feel progress and it feels like victory ;). Super happy to have done the sets of 10 unbroken straight leg raises. Hanging bent knee L-sits are feeling stronger too. Everything was pretty fatigued by the end. Spent at least 30 mins mobilizing arms and legs...and low back, low back muscles (not the injury) have been pretty tight after mountain biking Thursday and Friday last week. Thanks!
Workout:
A1. Stbaility ball V ups; 10 reps x5; rest 1 min
10x5
A2. Seated medball russian twists; 20 reps x5; rest 1 min
35# x 20 x 5
A3. Side plank over arch; 10 reps x5; rest 1 min
10/side x 5
B1. Hanging straigth leg raises; 10 reps x5; rest 1 min
10 unbroken x 4
One set of 7/3
B2. Bent knee hollow body rocks; 45 seconds x5; rest 1 min
45 x 5
B3. Bent knee L sit hold; 45 secnods acccumulated x5; rest 3 min
45 x 5
+
mobility work 20-30 min** include isometric contractions
Done
What a solid satisfying core day! I love my programming. This was tough but I can feel progress and it feels like victory ;). Super happy to have done the sets of 10 unbroken straight leg raises. Hanging bent knee L-sits are feeling stronger too. Everything was pretty fatigued by the end. Spent at least 30 mins mobilizing arms and legs...and low back, low back muscles (not the injury) have been pretty tight after mountain biking Thursday and Friday last week. Thanks!
July 9, 2017
Daily score: 6 (tired, too much party this weekend)
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete push ups @31x1; amrap unbroken x5; rest 2 min
11, 8, 8, 8, 8
C. Seated top to top DB Z press; 14 alt'ing reps x5; rest 2 min
25, 25, 30, 30, 25
D1. Top of ring dip support hold; amsap x4; rest 1 min
26, 25, 31, 27
D2. Bottom of ring dip support hold; amsap x4; rest 1 min
20, 13, 16, 13
D3. Pull up bar to chest isometric hold; 20 secods x4 rest 2 min (use
bands if needed to obtain a proper position with scaps retracted)
20 x 4
Not my best handstand day. 30# Z press was really hard. Support holds went well. Chest to bar is the hardest...it's not the height that is hard, it's the pulling forward into the bar. Thanks!
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete push ups @31x1; amrap unbroken x5; rest 2 min
11, 8, 8, 8, 8
C. Seated top to top DB Z press; 14 alt'ing reps x5; rest 2 min
25, 25, 30, 30, 25
D1. Top of ring dip support hold; amsap x4; rest 1 min
26, 25, 31, 27
D2. Bottom of ring dip support hold; amsap x4; rest 1 min
20, 13, 16, 13
D3. Pull up bar to chest isometric hold; 20 secods x4 rest 2 min (use
bands if needed to obtain a proper position with scaps retracted)
20 x 4
Not my best handstand day. 30# Z press was really hard. Support holds went well. Chest to bar is the hardest...it's not the height that is hard, it's the pulling forward into the bar. Thanks!
Thursday, July 6, 2017
July 6, 2017
Daily score: 8
Workout:
Morning:
Mountain biking- 3 hours, tough trail, lots of climbing (mostly up and down mixed together) in 90 degree plus heat, took a good fall and got scraped up pretty good but nothing hurt, tons of fun
Evening:
A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load *increased load from last week
120 x 10 complexes
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x4/side;
rest 90 sec bw sides
125, 135, 145, 155
C. Russian KBS; 15 reps fast and aggressive x4; rest 90 sec
53# kb x 15 x 4
D. both feet elevated in place split squats @22x1; 6-8x3/side; rest 90
sec bw sides
8/side x 3
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Felt great riding today, endurance and leg strength are constantly improving. It was hot. Afterward, I hydrated well, ate and then felt like doing this workout. Enjoyed moving the barbell again. Jefferson deadlifts still feel awkward but I think I did better this week at even weight distribution versus using the front leg more. Everything else went well and I am definitely tired and ready to sleep! Thanks!
Workout:
Morning:
Mountain biking- 3 hours, tough trail, lots of climbing (mostly up and down mixed together) in 90 degree plus heat, took a good fall and got scraped up pretty good but nothing hurt, tons of fun
Evening:
A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load *increased load from last week
120 x 10 complexes
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x4/side;
rest 90 sec bw sides
125, 135, 145, 155
C. Russian KBS; 15 reps fast and aggressive x4; rest 90 sec
53# kb x 15 x 4
D. both feet elevated in place split squats @22x1; 6-8x3/side; rest 90
sec bw sides
8/side x 3
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Felt great riding today, endurance and leg strength are constantly improving. It was hot. Afterward, I hydrated well, ate and then felt like doing this workout. Enjoyed moving the barbell again. Jefferson deadlifts still feel awkward but I think I did better this week at even weight distribution versus using the front leg more. Everything else went well and I am definitely tired and ready to sleep! Thanks!
Wednesday, July 5, 2017
July 5, 2017
Daily score: 6 (sore quads, tired from being up late last night)
Workout:
Row 2k for time
8:19
+
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 x5; rest 90 seconds
6 x 5
C. Seated Muscle up transitions with feet assistance; 6 reps x5; rest 1 min
6 x 5
D. Negative strict ring dips; accumulate 10 slow controlled reps
10
E1. Top of dip support hold; amsap x4; rest 90 sec
22, 20, 22, 19
E2. Bottom of dip ring support hold; amsap x4; rest 90 sec
15, 15, 12, 13
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done
Closed my eyes and aimed for the pace of effort I would equate to a 1 mile sprint run on the row. Opened my eyes and had about 400m left. I pushed the last 400m but still did not PR, I've done 8:12 before. I think if I want to do better I'd need to pace the first 1000m and push the last 1000m maybe...or a gazillion other possibilities. Kipping is feeling way better, feeling more able to keep my body tight while flexing at the shoulder. Everything else basically went well and smoked my shoulders. I was surprised I could still hold a handstand by the time they came around. Handstands actually went well. My girlfriend did this workout with me and is a great spotter. Added the videos to show my efforts to improve the positions. Thanks!
Workout:
Row 2k for time
8:19
+
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 x5; rest 90 seconds
6 x 5
C. Seated Muscle up transitions with feet assistance; 6 reps x5; rest 1 min
6 x 5
D. Negative strict ring dips; accumulate 10 slow controlled reps
10
E1. Top of dip support hold; amsap x4; rest 90 sec
22, 20, 22, 19
E2. Bottom of dip ring support hold; amsap x4; rest 90 sec
15, 15, 12, 13
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done
Closed my eyes and aimed for the pace of effort I would equate to a 1 mile sprint run on the row. Opened my eyes and had about 400m left. I pushed the last 400m but still did not PR, I've done 8:12 before. I think if I want to do better I'd need to pace the first 1000m and push the last 1000m maybe...or a gazillion other possibilities. Kipping is feeling way better, feeling more able to keep my body tight while flexing at the shoulder. Everything else basically went well and smoked my shoulders. I was surprised I could still hold a handstand by the time they came around. Handstands actually went well. My girlfriend did this workout with me and is a great spotter. Added the videos to show my efforts to improve the positions. Thanks!
Tuesday, July 4, 2017
July 4, 2017
Daily score: 10 (favorite day of the year and feeling great, slept in, and a couple girlfriends joined me for this one)
Workout:
Sled pushes;
10 seconds @80%
10 seconds @90%
10 seconds all out
rest 3 min
x8 sets
Done, sled plus 70#
+
A. Tall kneeling barbell on back band resisted hip thrusts; 10 reps x4; rest 90 seconds
10 x 4 with 35# barbell
B. Walking lunges @2010 - 200m "for time" - ensure that you are doing
this with perfect movement quality and not using your hands for
assistance, just let your fatigue guide how hard you push
9:04 no stopping (measure distance with my garmin watch)
+
mobility work 15-20 min
Done, couch stretch plus hip isometrics
Sleds were wicked but better with company and we got it done before it got too hot. Still had really shaky legs after but no nausea and no headache. Rested about 10 mins after before moving on. It seems sled mostly gets my quads. Lunges went better than I thought, they were hard but I kept a steady pace the whole time and didn't need to stop and rest or really slow down. Excited for the evening! Thanks!
Workout:
Sled pushes;
10 seconds @80%
10 seconds @90%
10 seconds all out
rest 3 min
x8 sets
Done, sled plus 70#
+
A. Tall kneeling barbell on back band resisted hip thrusts; 10 reps x4; rest 90 seconds
10 x 4 with 35# barbell
B. Walking lunges @2010 - 200m "for time" - ensure that you are doing
this with perfect movement quality and not using your hands for
assistance, just let your fatigue guide how hard you push
9:04 no stopping (measure distance with my garmin watch)
+
mobility work 15-20 min
Done, couch stretch plus hip isometrics
Sleds were wicked but better with company and we got it done before it got too hot. Still had really shaky legs after but no nausea and no headache. Rested about 10 mins after before moving on. It seems sled mostly gets my quads. Lunges went better than I thought, they were hard but I kept a steady pace the whole time and didn't need to stop and rest or really slow down. Excited for the evening! Thanks!
Monday, July 3, 2017
July 3, 2017
Daily score: 7
Workout:
A1. Stbaility ball V ups; 10 reps x4; rest 1 min
10 x 4
A2. Seated medball russian twists; 20 reps x4; rest 1 min
20 x 4 (30#)
A3. Side plank over arch; 10 reps x4; rest 1 min
10/side x 4
B1. Hanging straigth leg raises; 10 reps x4; rest 1 min
10 x 4
B2. Bent knee hollow body rocks; 45 seconds x4; rest 1 min
45 x 4
B3. Bent knee L sit hold; 45 secnods acccumulated x4; rest 3 min
45 x 4
+
mobility work 20-30 min** include isometric contractions
Done
Great workout! I think the bent knee L-sit was the most difficult but it was all challenging. Guessing the second video of the v-ups is the way you want me doing them because they were harder that way. Mobility went well, I felt like I got some movement in the right hip on the third set of isometrics. Thanks!
Workout:
A1. Stbaility ball V ups; 10 reps x4; rest 1 min
10 x 4
A2. Seated medball russian twists; 20 reps x4; rest 1 min
20 x 4 (30#)
A3. Side plank over arch; 10 reps x4; rest 1 min
10/side x 4
B1. Hanging straigth leg raises; 10 reps x4; rest 1 min
10 x 4
B2. Bent knee hollow body rocks; 45 seconds x4; rest 1 min
45 x 4
B3. Bent knee L sit hold; 45 secnods acccumulated x4; rest 3 min
45 x 4
+
mobility work 20-30 min** include isometric contractions
Done
Great workout! I think the bent knee L-sit was the most difficult but it was all challenging. Guessing the second video of the v-ups is the way you want me doing them because they were harder that way. Mobility went well, I felt like I got some movement in the right hip on the third set of isometrics. Thanks!
Saturday, July 1, 2017
July 1, 2017
Daily score: 5 (just sore shoulders and neck/traps, otherwise feel great)
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete push ups @31x1; amrap unbroken x4; rest 2 min
10, 10, 9, 8
C. Seated top to top DB Z press; 14 alt'ing reps x4; rest 2 min
20, 25, 25, 25
D1. Top of ring dip support hold; amsap x3; rest 1 min
31, 25, 28
D2. Bottom of ring dip support hold; amsap x3; rest 1 min
17, 17, 15
D3. Pull up bar to chest isometric hold; 20 secods x3; rest 2 min (use
bands if needed to obtain a proper position with scaps retracted)
20 x 3
Shoulders and traps are sore and tight. I am noticing an anterior deltoid muscle I have never seen before, so things are happening. I got to sleep in today, then train my soccer peeps, then took a delightful 2 hour nap and then enjoyed this workout all by myself today. Took some video to show you where I am at and be sure the positions look good. Not a great day at handstands for me, I can usually hold a bit longer with a spotter, but it still feels way more controlled than in the past. Para push ups felt solid other that in the bottom I could feel my sore shoulders/chest stretching, in a good way. Z press was tough the last few reps. Top and bottom supports: I was actually a bit trepidatious going into them just because of the soreness and thought I may just fall out of them, have no strength. But then I managed just fine. I hope they look right. The C2B position must be a very weak one for me. I can't get my chest to the bar at all without band help, I can get high but not approximate. I can do it kipping for what that's worth. In the video, you can see with just the green band I was still about an inch away and with the two thick bands I was able to barely keep contact. So plenty of progress to make! Thanks!
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete push ups @31x1; amrap unbroken x4; rest 2 min
10, 10, 9, 8
C. Seated top to top DB Z press; 14 alt'ing reps x4; rest 2 min
20, 25, 25, 25
D1. Top of ring dip support hold; amsap x3; rest 1 min
31, 25, 28
D2. Bottom of ring dip support hold; amsap x3; rest 1 min
17, 17, 15
D3. Pull up bar to chest isometric hold; 20 secods x3; rest 2 min (use
bands if needed to obtain a proper position with scaps retracted)
20 x 3
Shoulders and traps are sore and tight. I am noticing an anterior deltoid muscle I have never seen before, so things are happening. I got to sleep in today, then train my soccer peeps, then took a delightful 2 hour nap and then enjoyed this workout all by myself today. Took some video to show you where I am at and be sure the positions look good. Not a great day at handstands for me, I can usually hold a bit longer with a spotter, but it still feels way more controlled than in the past. Para push ups felt solid other that in the bottom I could feel my sore shoulders/chest stretching, in a good way. Z press was tough the last few reps. Top and bottom supports: I was actually a bit trepidatious going into them just because of the soreness and thought I may just fall out of them, have no strength. But then I managed just fine. I hope they look right. The C2B position must be a very weak one for me. I can't get my chest to the bar at all without band help, I can get high but not approximate. I can do it kipping for what that's worth. In the video, you can see with just the green band I was still about an inch away and with the two thick bands I was able to barely keep contact. So plenty of progress to make! Thanks!
June 30, 2017
Daily score: 7 (just kinda tired)
Workout:
A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load
105
110
115x8
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x3/side;
rest 90 sec bw sides
https://www.youtube.com/watch?v=3NqtLYi0BIE
125x6
135x6
145x6
C. Russian KBS; 15 reps fast and aggressive x3; rest 90 sec
53# x 15 x 3
D. both feet elevated in place split squats @22x1; 6-8x2/side; rest 90
sec bw sides
8/side x 2 (used about 6 inches elevation, felt best)
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
Done
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Felt so good to move a barbell again! DLs were odd feeling but went well. I could probably manage holding some DBs on the split squats, added height in order to reach good depth. I added the pics to be sure I was doing the iso leg holds correct. The second pic- is this what you meant for the position for internal rotation isometrics on the opposite leg? Upper body feeling sore the next day (probably from thursday?), shoulder girdle and traps, in a good way! Thanks!
Workout:
A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load
105
110
115x8
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x3/side;
rest 90 sec bw sides
https://www.youtube.com/watch?v=3NqtLYi0BIE
125x6
135x6
145x6
C. Russian KBS; 15 reps fast and aggressive x3; rest 90 sec
53# x 15 x 3
D. both feet elevated in place split squats @22x1; 6-8x2/side; rest 90
sec bw sides
8/side x 2 (used about 6 inches elevation, felt best)
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
Done
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Felt so good to move a barbell again! DLs were odd feeling but went well. I could probably manage holding some DBs on the split squats, added height in order to reach good depth. I added the pics to be sure I was doing the iso leg holds correct. The second pic- is this what you meant for the position for internal rotation isometrics on the opposite leg? Upper body feeling sore the next day (probably from thursday?), shoulder girdle and traps, in a good way! Thanks!
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