Daily score: 8
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
145,165,185,195,205
B. Power snatch; 3 reps on the min for 10 min (increase load every 2 sets)
55,65,70,75,80
+
21-15-9
Power clean and jerk 65#
bar facing burpees
8:23
+
D. single leg balance reaches; 3 slow controlled reps on both legs -
rest as needed
Done
E. Side plank overarch isometric hold with leg drives; 10 reps
x4/side; rest 1 min-
Done
Felt like it had been awhile since I deadlifted heavy and it was good to get after it. My right glute is tight after but I'll work it out. Back felt solid. Power snatches went well. I definitely can use that practice. The WOD was fun. My goal was to do the last 9 C and J's unbroken and I did. I also did the 21 unbroken which surprised myself. The 15 I split into 10/5. Very happy with my effort level. I recovered fairly quickly after compared to usual too. D was a balance challenge. E series was really tough at first to find the right position and rhythmn but improved quite a bit by the 4th round. Thanks!
Wednesday, August 30, 2017
August 29, 2017
Dailh score: 8
Workout:
Airdyne 30 seconds @ten min time trial pace + 25 watts
airdyne 30 seconds easy
x20
approx 230 watt pace on the 1st 30 seconds
245 cals total
6.7 mi
1014kJ
+
A. Tall kneeling band resisted hip thrusts; 15 reps x4; rest 1 min
15x4
B. Arch body rocks; 30 secodns x4; rest 1 min
30x4
C1. DB side bends; 12-15x4; rest 1 min
50# x 15/side x 4
C2. Side body arch hold; 30s ecodns x4/sdie; rest 1 min
30/side x 4
+
mobility work 15-20 min
shoulders
20 mins on AirDyne felt great. I do have to look at the wattage to keep the pace, I don't have a good 'feel' for what pace I am going yet. Arch body rocks were tough, I can't keep my feet together but I try. Everything else was great! Feeling good. Again, I think taking it easy around my night shifts was a great thing to start doing. I can recover and feel good. Thanks!
Workout:
Airdyne 30 seconds @ten min time trial pace + 25 watts
airdyne 30 seconds easy
x20
approx 230 watt pace on the 1st 30 seconds
245 cals total
6.7 mi
1014kJ
+
A. Tall kneeling band resisted hip thrusts; 15 reps x4; rest 1 min
15x4
B. Arch body rocks; 30 secodns x4; rest 1 min
30x4
C1. DB side bends; 12-15x4; rest 1 min
50# x 15/side x 4
C2. Side body arch hold; 30s ecodns x4/sdie; rest 1 min
30/side x 4
+
mobility work 15-20 min
shoulders
20 mins on AirDyne felt great. I do have to look at the wattage to keep the pace, I don't have a good 'feel' for what pace I am going yet. Arch body rocks were tough, I can't keep my feet together but I try. Everything else was great! Feeling good. Again, I think taking it easy around my night shifts was a great thing to start doing. I can recover and feel good. Thanks!
Monday, August 28, 2017
August 28, 2017
Daily score: 8
Workout:
A. Push jerk; build to a tough single
140 (5# PR)
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x5/side; rest 90 sec
20# kb x 5/ side
C1. Supine windshield wipers; 20 reps x5; rest 90 seconds
20x5
C2. Hanging knee raises omni directional (wide, medium, narrow); 15
reps alternating plane per rep x5; rest as needed to recovery
15x5
+
Airdyne bike sprint 10 seconds @100%
rest 20 sec
60 seconds banded marches
rest 3 min
x4 sets
Done
+
mobility work 20-30 min
Done
Felt like it had been forever since I push jerked. A little rusty but the weight went up easy enough. Was fun. KB walks are getting more controlled. I will try and add weight next round. Everything else went great! Thanks!
Workout:
A. Push jerk; build to a tough single
140 (5# PR)
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x5/side; rest 90 sec
20# kb x 5/ side
C1. Supine windshield wipers; 20 reps x5; rest 90 seconds
20x5
C2. Hanging knee raises omni directional (wide, medium, narrow); 15
reps alternating plane per rep x5; rest as needed to recovery
15x5
+
Airdyne bike sprint 10 seconds @100%
rest 20 sec
60 seconds banded marches
rest 3 min
x4 sets
Done
+
mobility work 20-30 min
Done
Felt like it had been forever since I push jerked. A little rusty but the weight went up easy enough. Was fun. KB walks are getting more controlled. I will try and add weight next round. Everything else went great! Thanks!
Friday, August 25, 2017
August 25, 2017
Daily score: 8
Workout:
A. HS walk tech work (film)
Done
B. Band assisted tuck planche on paralletes; 20 seconds x5; rest as needed
20x5
C1. Ring push ups; amrap unbroken x5; rest 1 min
18,18,15,14,13
C2. Single arm ring plank (kneeling if needed); 10 sec x4/side; rest 2 min
10/side x 4
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x4/side; rest 1 min
10/side x 4
D2. Side plank; 30 seconds x4/sdie; rest 1 min
30/side x 4
E. Ring swing tech work 10 min
Done
Handstand walking was interesting. Really the first time I've focused and tried. So I think a lot of it for me is convincing my body this is something we will be doing. I started trying to kick up but it was a shit show so I went to the wall to start from there. It was fun. Impressed my shoulders held up well, no pain or giving out. Banded planche leans were really tough! But satisfying. That is a great modification. Everything else went well. Ring swing is getting better! And again, sonnice that my shoulders can handle it without pain. I'm starting to understand the lat pull down part. Scott watched me kip and thought it looked good, said I just I need to be able to do it in a false grip. He also watched me on their 'ring thing' doing some strict mu's and said I need to work on keeping the rings closer together, not letting my hands come out from my chest during the transistion. Lots to work on! Thanks!
Workout:
A. HS walk tech work (film)
Done
B. Band assisted tuck planche on paralletes; 20 seconds x5; rest as needed
20x5
C1. Ring push ups; amrap unbroken x5; rest 1 min
18,18,15,14,13
C2. Single arm ring plank (kneeling if needed); 10 sec x4/side; rest 2 min
10/side x 4
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x4/side; rest 1 min
10/side x 4
D2. Side plank; 30 seconds x4/sdie; rest 1 min
30/side x 4
E. Ring swing tech work 10 min
Done
August 24, 2017
Daily score: 7
Workout:
am: 90 minutes of hilly mountain biking
pm:
A. Single arm suitcase barbell deadlift; 8 reps x4/side; rest 1 min bw sides
85x8/sidex4
B. Staggered stance DB power snatch; 8 reps x4/side; rest 1 min sides
35x8/sidex4
+
10 min amrap:
10 power clean 65#
10 thrusters 65#
10 power snatch 65#
10 OHS 65#
2 rounds +10 +10 +10
+
D. Lunge matrix with arm reaches (see text); 3 reps on each leg with
each arm position (no arm action, in front right rotational, in front
left rotational, overhead right lean, overhead left lean, forward
reach to overhead reach)
Done
E1. Standing in place B march; 3 reps x3; rest as needed
done
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
done
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
done
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
done
It was really great to get back on my bike today. I went alone and that made it awesome too. Just me in the forest...it was heavenly. Workout went well. AMRAP was tough, I did everything unbroken until the last power snatches which I did 3/4/3. I really wanted to get through 3 rounds...next time. It was kinda fun though :). That damn lunge matrix takes so much patience and takes forever! Somewhere in the middle of it I wondered if anyone else follows it to a tee like I do...because it really is tedious. I think it adds up to 360 lunges. So it must be good for me ;). I do feel quite limber after. E series went well. Looking forward to trying some handstand walking today! Thanks!
Workout:
am: 90 minutes of hilly mountain biking
pm:
A. Single arm suitcase barbell deadlift; 8 reps x4/side; rest 1 min bw sides
85x8/sidex4
B. Staggered stance DB power snatch; 8 reps x4/side; rest 1 min sides
35x8/sidex4
+
10 min amrap:
10 power clean 65#
10 thrusters 65#
10 power snatch 65#
10 OHS 65#
2 rounds +10 +10 +10
+
D. Lunge matrix with arm reaches (see text); 3 reps on each leg with
each arm position (no arm action, in front right rotational, in front
left rotational, overhead right lean, overhead left lean, forward
reach to overhead reach)
Done
E1. Standing in place B march; 3 reps x3; rest as needed
done
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
done
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
done
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
done
It was really great to get back on my bike today. I went alone and that made it awesome too. Just me in the forest...it was heavenly. Workout went well. AMRAP was tough, I did everything unbroken until the last power snatches which I did 3/4/3. I really wanted to get through 3 rounds...next time. It was kinda fun though :). That damn lunge matrix takes so much patience and takes forever! Somewhere in the middle of it I wondered if anyone else follows it to a tee like I do...because it really is tedious. I think it adds up to 360 lunges. So it must be good for me ;). I do feel quite limber after. E series went well. Looking forward to trying some handstand walking today! Thanks!
Tuesday, August 22, 2017
August 22, 2017
Daily score: 8
Workout:
Airdyne bike 10 min time trial
156 cals
3.8 miles
646 kJ
pace above 200 watts the whole time
(not sure what metric to track on the bike?)
+
A. Barbell hip thrusts; 8 reps x5; rest 90 seconds
135
145
150
155
155
B1. Single leg hip thrusts; 10 reps x5/side; rest 1 min
done
B2. Single arm KB snatch; 8 reps x5/side rest 1 min
26# kb for all
B3. Single arm suitcase deadlifts; 8 reps x5/side; rest 1 min
85# for all
+
mobility work 15-20 min
done, glutes, hips
I did quite a bit of FRC hip stuff with Scott at the gym this morning. Airdyne trial went well, I did notice things got tough right around 2 mins when my arms fatigued. Then I started standing every 30 seconds or so to help keep the pace up. Deadlifts are limited by my grip strength but they are still challenging at 85. Thanks!
Workout:
Airdyne bike 10 min time trial
156 cals
3.8 miles
646 kJ
pace above 200 watts the whole time
(not sure what metric to track on the bike?)
+
A. Barbell hip thrusts; 8 reps x5; rest 90 seconds
135
145
150
155
155
B1. Single leg hip thrusts; 10 reps x5/side; rest 1 min
done
B2. Single arm KB snatch; 8 reps x5/side rest 1 min
26# kb for all
B3. Single arm suitcase deadlifts; 8 reps x5/side; rest 1 min
85# for all
+
mobility work 15-20 min
done, glutes, hips
I did quite a bit of FRC hip stuff with Scott at the gym this morning. Airdyne trial went well, I did notice things got tough right around 2 mins when my arms fatigued. Then I started standing every 30 seconds or so to help keep the pace up. Deadlifts are limited by my grip strength but they are still challenging at 85. Thanks!
Sunday, August 20, 2017
August 20, 2017
Daily score: 7 (really sore biceps/triceps and lats a bit too)
Workout:
A. Split jerk; build to a tough single
155
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x4/side; rest 90 sec
20#kb, done
C1. Supine windshield wipers; 20 reps x4; rest 90 seconds
20x4
C2. Hanging knee raises omni directional (wide, medium, narrow); 15
reps alternating plane per rep x4; rest as needed to recovery
15x4
+
3 rounds for time:
400m heavy continuous sled drag
20 no push up burpee box jumps
Sled plus 65# (about 140#)
31:45
+
mobility work 20-30 min
Arms/shoulders
I love to split jerk. Felt great to do it again. My form could probably use some refreshing after not doing it for so long. I wanted to add more weight after 155 but truth was that was a tough rep. I did way better with the OH barbell walks. Both arms felt more equal this week. That is a cool challenge. C series was good. WOD was so hard! The 400m from my garage includes the hill in the route so it added some spice. I know my transitions took way too long. I was dripping and hit the floor after this one...but then hopped right on the air dyne. What a great way to cool down. Way better than pacing around the garage. Arms were so sore I hated to even mobilize them but it sure was smart. They feel a lot better now. Thanks!
Workout:
A. Split jerk; build to a tough single
155
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x4/side; rest 90 sec
20#kb, done
C1. Supine windshield wipers; 20 reps x4; rest 90 seconds
20x4
C2. Hanging knee raises omni directional (wide, medium, narrow); 15
reps alternating plane per rep x4; rest as needed to recovery
15x4
+
3 rounds for time:
400m heavy continuous sled drag
20 no push up burpee box jumps
Sled plus 65# (about 140#)
31:45
+
mobility work 20-30 min
Arms/shoulders
I love to split jerk. Felt great to do it again. My form could probably use some refreshing after not doing it for so long. I wanted to add more weight after 155 but truth was that was a tough rep. I did way better with the OH barbell walks. Both arms felt more equal this week. That is a cool challenge. C series was good. WOD was so hard! The 400m from my garage includes the hill in the route so it added some spice. I know my transitions took way too long. I was dripping and hit the floor after this one...but then hopped right on the air dyne. What a great way to cool down. Way better than pacing around the garage. Arms were so sore I hated to even mobilize them but it sure was smart. They feel a lot better now. Thanks!
Saturday, August 19, 2017
August 19, 2017
Daily score: 8
Workout:
Airdyne 10 min easy warm up
90-100 watts
+
Airdyne 2 min @tough aerobic pace (to help you set expectations and
get paces for 10 min time trial pace)
airdyne 2 min easy
x2
1st 2 mins at 190 watts
2nd 2 mins at 240 watts
Total on bike= 141 cals, 5 miles
+
A. Ring kip tech work - try to establish your biggest comfortable
magnitude kip and film it for blog
See video
B. Lean away strict pull ups working on body line; accumulate 20 slow
controlled reps for quality
20
C1. Bent over wide grip barbell rows; 8-10x4; rest 1 min
75x10x5
C2. Single arm ring rows; 10 rpes x4/side; rest 1 min
10/side x 4
C3. Laying extended ROM bicep curls; 15 reps x4; rest 1min
12x15
10x15
8x15x2
C4. Assisted german hang; 20 seconds x4; rest as needed (ensure your
upper back is engaged and everything has the appropriate tension)
20 x 4
Workout:
Airdyne 10 min easy warm up
90-100 watts
+
Airdyne 2 min @tough aerobic pace (to help you set expectations and
get paces for 10 min time trial pace)
airdyne 2 min easy
x2
1st 2 mins at 190 watts
2nd 2 mins at 240 watts
Total on bike= 141 cals, 5 miles
+
A. Ring kip tech work - try to establish your biggest comfortable
magnitude kip and film it for blog
See video
B. Lean away strict pull ups working on body line; accumulate 20 slow
controlled reps for quality
20
C1. Bent over wide grip barbell rows; 8-10x4; rest 1 min
75x10x5
C2. Single arm ring rows; 10 rpes x4/side; rest 1 min
10/side x 4
C3. Laying extended ROM bicep curls; 15 reps x4; rest 1min
12x15
10x15
8x15x2
C4. Assisted german hang; 20 seconds x4; rest as needed (ensure your
upper back is engaged and everything has the appropriate tension)
20 x 4
I glad I got some time to kinda feel the bike out. It was good to get it all adjusted for me and feel out the paces. That first 2 mins felt doable for 10. The second 2 mins would be a challenge, so I'm gonna aim to at least keep the watts over 200 the whole time on the 10 min time trial. Is there something you wanna tell me to shoot for? I don't have much of a reference other than effort. Kipping was all over the place so I posted all the videos. I spent a lot of time watching videos and thinking about it last night which made me 'think' too much today. But I am getting a little bit of a feel for what it would be like to kip AND pull the rings to my hips. I can only really do one good one out of 5 or so though. Is that what you want me doing? Posted the lean aways to be sure they look correct. Bicep curls at 12 and 10# required a lot of strain and I had to end up turning the hand thumb to the ceiling to get out of the hole. At 8# I was able to keep the palm up to the ceiling. I love the german hang, feels so good. Made me wonder if I was doing it right...I could stay there all day. So I posted the video to be sure. Thanks!
August 18, 2017
Daily score: 7
Workout:
A. Freestanding hs hold tech work 10 min
Done, video
B. Parallete shoot throughs; 5 reps x4/side; rest 1 min
I did 12 x 4
C1. Ring push ups; amrap unbroken x3; rest 1 min
13,15,17
C2. Single arm ring plank (kneeling if needed); 10 sec x3/side; rest 2 min
10/side x 3 (on feet)
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x3/side; rest 1 min
10/side x 3
D2. Side plank; 30 seconds x3/sdie; rest 1 min
30/side x 3
E. Ring swing tech work 10 min
Done, video
Workout:
A. Freestanding hs hold tech work 10 min
Done, video
B. Parallete shoot throughs; 5 reps x4/side; rest 1 min
I did 12 x 4
C1. Ring push ups; amrap unbroken x3; rest 1 min
13,15,17
C2. Single arm ring plank (kneeling if needed); 10 sec x3/side; rest 2 min
10/side x 3 (on feet)
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x3/side; rest 1 min
10/side x 3
D2. Side plank; 30 seconds x3/sdie; rest 1 min
30/side x 3
E. Ring swing tech work 10 min
Done, video
Handstands went well. I'm going to start practicing them for just a few minutes every morning in my morning yoga/meditation routine. With the para shoot throughs, not sure how to do them 5 per side like you wrote, figured it was a typo? So I did sets of 12. Ring plank was harder for my left shoulder. D series went well. Ring kip work seemed like progress today! I'm starting to feel what it would be like to pull at the same time. Thanks!
Friday, August 18, 2017
August 17, 2017
Daily score: 7
Workout:
A. Single arm suitcase barbell deadlift; 8 reps x3/side; rest 1 min bw sides
75x8
85x8
85x8
B. Staggered stance DB power snatch; 8 reps x3/side; rest 1 min sides
35x8
40x8
40x8
+
3 rounds for time:
20 double unders
10 power clean and jerk 85#
5:04
+
D. Lunge matrix with arm reaches (see text); 3 reps on each leg with
each arm position (no arm action, in front right rotational, in front
left rotational, overhead right lean, overhead left lean, forward
reach to overhead reach)
Done x3/leg
E1. Standing in place B march; 3 reps x3; rest as needed
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
Done x3
Grip was challenged on the 85# suitcase DLs. Middle of the bar is definitely more difficult to hang on to. I spent way to much time thinking about the WOD during the day and realized I was putting pressure on myself in weird ways. I want to be more tough and find ways to push harder and pace less and not be afraid to go all out. But man...just the psychology of it is going to be a bitch. Anyhow...I was hoping to do the C and J's unbroken...did the first set unbroken, then 8/2, then 3/3/4. I just got a little shaky, wobbly as I got out of breath. DU's went well though. I felt good about my effort. I pushed more than I think I would have in the past. Lunge matrix was an act of patience. But it was something I could feel was good for my glutes/low back. My right glute was super tight going into this workout and I could feel it pulling on my low back and making my hamstring tight too. I warmed up for awhile and then the lunge matrix seemed to help too. It made me feel like I was doing ballet! E series went well, still hard but seemed better than last week. Spent some mobility time after working on self treating/fixing the glute/back. Seemed to help. I am also trying to move more during the day to prevent going from stiff and cold all day to 2 hours of intensity (relative intensity ;). Thanks!
Workout:
A. Single arm suitcase barbell deadlift; 8 reps x3/side; rest 1 min bw sides
75x8
85x8
85x8
B. Staggered stance DB power snatch; 8 reps x3/side; rest 1 min sides
35x8
40x8
40x8
+
3 rounds for time:
20 double unders
10 power clean and jerk 85#
5:04
+
D. Lunge matrix with arm reaches (see text); 3 reps on each leg with
each arm position (no arm action, in front right rotational, in front
left rotational, overhead right lean, overhead left lean, forward
reach to overhead reach)
Done x3/leg
E1. Standing in place B march; 3 reps x3; rest as needed
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
Done x3
Grip was challenged on the 85# suitcase DLs. Middle of the bar is definitely more difficult to hang on to. I spent way to much time thinking about the WOD during the day and realized I was putting pressure on myself in weird ways. I want to be more tough and find ways to push harder and pace less and not be afraid to go all out. But man...just the psychology of it is going to be a bitch. Anyhow...I was hoping to do the C and J's unbroken...did the first set unbroken, then 8/2, then 3/3/4. I just got a little shaky, wobbly as I got out of breath. DU's went well though. I felt good about my effort. I pushed more than I think I would have in the past. Lunge matrix was an act of patience. But it was something I could feel was good for my glutes/low back. My right glute was super tight going into this workout and I could feel it pulling on my low back and making my hamstring tight too. I warmed up for awhile and then the lunge matrix seemed to help too. It made me feel like I was doing ballet! E series went well, still hard but seemed better than last week. Spent some mobility time after working on self treating/fixing the glute/back. Seemed to help. I am also trying to move more during the day to prevent going from stiff and cold all day to 2 hours of intensity (relative intensity ;). Thanks!
Tuesday, August 15, 2017
August 15, 2017
Daily score: 8
Workout:
Row 1k for time
rest 30 sec
Row 1k for time
** goal is to have the fastest cumulative 2k pace with the minimum
amount of drop off from set to set
3:54 (2 second pr)
4:12
(2k= 8:06 , 7 second pr)
+
A. CTB pull ups; accumulate 12 sets of 2-3 working on perfect
technique not for time
* i watched the vids, i think it looks pretty good and just needs
some more time and focus and i will continue to give you these
technical components
3 reps x 9 sets
2 reps x last 3 sets
B. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest 1 min
10x4
C1. Ring to chest isometric hold; 15 seconds x5; rest 40 sec
15x5
C2. Bent over DB arc rows; 10 reps x5/side; rest 2 min
8#x10/side
10x10/side
12x10/side x 3
D1. Seated pike lifts; 10 reps x5; rest 30 sec
10x5
D2. Side plank; 30 seconds x5/side; rest 30 sec
30/side x 5
D3. Arch body hold; 30 seconds x5; rest 30 sec
30x5
D4. Seated medball russian twists; 16 reps x5; rest 30 sec
30# x 16 x 5
+
mobility work 15-20 min
Done
Glutes are still pretty sore/tight. Rowing had me totally exhausted. I had the brilliant (sarcasm) idea to try and sprint for 10 seconds then slow for 20 and see what would happen. Well, I blew up. I made it 2 mins doing that on the first 1k then just kept whatever pace I could and not die. The 2nd 1k just hurt and I definitely slowed from beginning to end. I did pr though. But I did not follow your directions and I would not do it that way again. CTB were improved. I made it further through the sets before dropping to 2 reps. Arch holds are still not my favorite, just hard. Everything else went well. Looking forward to a rest day so my glutes can recover. Thanks!
Workout:
Row 1k for time
rest 30 sec
Row 1k for time
** goal is to have the fastest cumulative 2k pace with the minimum
amount of drop off from set to set
3:54 (2 second pr)
4:12
(2k= 8:06 , 7 second pr)
+
A. CTB pull ups; accumulate 12 sets of 2-3 working on perfect
technique not for time
* i watched the vids, i think it looks pretty good and just needs
some more time and focus and i will continue to give you these
technical components
3 reps x 9 sets
2 reps x last 3 sets
B. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest 1 min
10x4
C1. Ring to chest isometric hold; 15 seconds x5; rest 40 sec
15x5
C2. Bent over DB arc rows; 10 reps x5/side; rest 2 min
8#x10/side
10x10/side
12x10/side x 3
D1. Seated pike lifts; 10 reps x5; rest 30 sec
10x5
D2. Side plank; 30 seconds x5/side; rest 30 sec
30/side x 5
D3. Arch body hold; 30 seconds x5; rest 30 sec
30x5
D4. Seated medball russian twists; 16 reps x5; rest 30 sec
30# x 16 x 5
+
mobility work 15-20 min
Done
Glutes are still pretty sore/tight. Rowing had me totally exhausted. I had the brilliant (sarcasm) idea to try and sprint for 10 seconds then slow for 20 and see what would happen. Well, I blew up. I made it 2 mins doing that on the first 1k then just kept whatever pace I could and not die. The 2nd 1k just hurt and I definitely slowed from beginning to end. I did pr though. But I did not follow your directions and I would not do it that way again. CTB were improved. I made it further through the sets before dropping to 2 reps. Arch holds are still not my favorite, just hard. Everything else went well. Looking forward to a rest day so my glutes can recover. Thanks!
Monday, August 14, 2017
August 14, 2017
Daily score: 8
Workout:
A. Barbell hip thrusts; 8 reps x4; rest 90 seconds
125, 145, 145, 145
B1. Single leg hip thrusts; 10 reps x4/side; rest 1 min
10/side x 4
B2. Single arm KB snatch; 8 reps x4/side rest 1 min
26#kb, 8/side x 4
B3. Single arm suitcase deadlifts; 8 reps x4/side; rest 1 min
70#kb, 8/side x 4
+
12 min amrap:
12 wall balls
8 box jumps 20" (step down and work on proper jump mechanics)
6 calories rowing
7 rounds + 12 + 5
+
mobility work 15-20 min
Done, plus a chiropractor massage
Glutes are still a bit sore, right more tight than left, as usual. WOD felt great, was getting 6 cals on the rower with 7-8 pulls. I didn't rest at all. Thanks!
Workout:
A. Barbell hip thrusts; 8 reps x4; rest 90 seconds
125, 145, 145, 145
B1. Single leg hip thrusts; 10 reps x4/side; rest 1 min
10/side x 4
B2. Single arm KB snatch; 8 reps x4/side rest 1 min
26#kb, 8/side x 4
B3. Single arm suitcase deadlifts; 8 reps x4/side; rest 1 min
70#kb, 8/side x 4
+
12 min amrap:
12 wall balls
8 box jumps 20" (step down and work on proper jump mechanics)
6 calories rowing
7 rounds + 12 + 5
+
mobility work 15-20 min
Done, plus a chiropractor massage
Glutes are still a bit sore, right more tight than left, as usual. WOD felt great, was getting 6 cals on the rower with 7-8 pulls. I didn't rest at all. Thanks!
Sunday, August 13, 2017
August 13, 2017
Daily score: 7
Workout:
A. Barbell/yoke walks; 50 feet x6; rest 90 seconds
35# kbs
45# plates
55# plates
70# plates
70# plates
70# plates
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x3/side; rest 90 sec
10#
20# x 2
C. Supine windshield wipers; 20 reps x3; rest 90 seconds
20x3
D. No push up burpees with 1 sec pause in the plank position (keep
midline as tight as possible); 10 reps x5; rest 90 seconds
10x5
+
1200m heavy continuous sled drag
Sled plus 65#
19:25
+
mobility work 20-30 min
Glutes/hami's
My glutes have been sooooo sore since the last glute workout. I stretched and warmed up for at least 30 minutes before this workout. Yoke walks felt great. The OH unilateral walks were super interesting. The first one at 20# on the right shoulder was truly challenging, that shoulder wanted to just give out. Weird. The second time on the side I took my time getting set before I took the first step and it went better. C and D went well. The sled drag was some serious work. Very satisfying. Thanks!
Workout:
A. Barbell/yoke walks; 50 feet x6; rest 90 seconds
35# kbs
45# plates
55# plates
70# plates
70# plates
70# plates
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x3/side; rest 90 sec
10#
20# x 2
C. Supine windshield wipers; 20 reps x3; rest 90 seconds
20x3
D. No push up burpees with 1 sec pause in the plank position (keep
midline as tight as possible); 10 reps x5; rest 90 seconds
10x5
+
1200m heavy continuous sled drag
Sled plus 65#
19:25
+
mobility work 20-30 min
Glutes/hami's
My glutes have been sooooo sore since the last glute workout. I stretched and warmed up for at least 30 minutes before this workout. Yoke walks felt great. The OH unilateral walks were super interesting. The first one at 20# on the right shoulder was truly challenging, that shoulder wanted to just give out. Weird. The second time on the side I took my time getting set before I took the first step and it went better. C and D went well. The sled drag was some serious work. Very satisfying. Thanks!
Saturday, August 12, 2017
August 11, 2017
Daily score: 8 (feeling way better after getting some extra sleep last night)
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete shoot throughs; 5 reps x3/side; rest 1 min
10 x 3
B1. Parallete push ups @31x1; amrap unbroken x3; rest 2 min
9,9,7
B2. DB bench press; 8-10x3; rest 2 min
35x10
40x10
40x8
C1. Bent over wide grip barbell rows; 8-10x3; rest 90 seconds
65x10
75x10
85x8
C2. Supinated grip eccentric only pull ups @41a1; amrap unbroken x3;
rest 90 seconds
10,10,10
D. Hanging L hold; amsap x4; rest 90 seconds
21,15,15,12
E. Single arm farmers walk; 50 feet x4/side; rest as needed bw sides
70#kb x 50/side x 4
It felt great to work on handstands again. I had a few really good holds. Grip and hands got fatigued first on the eccentric pull ups. Quads acted like they wanted to cramp some on the L-holds. Everything else went really well. Thanks!
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete shoot throughs; 5 reps x3/side; rest 1 min
10 x 3
B1. Parallete push ups @31x1; amrap unbroken x3; rest 2 min
9,9,7
B2. DB bench press; 8-10x3; rest 2 min
35x10
40x10
40x8
C1. Bent over wide grip barbell rows; 8-10x3; rest 90 seconds
65x10
75x10
85x8
C2. Supinated grip eccentric only pull ups @41a1; amrap unbroken x3;
rest 90 seconds
10,10,10
D. Hanging L hold; amsap x4; rest 90 seconds
21,15,15,12
E. Single arm farmers walk; 50 feet x4/side; rest as needed bw sides
70#kb x 50/side x 4
It felt great to work on handstands again. I had a few really good holds. Grip and hands got fatigued first on the eccentric pull ups. Quads acted like they wanted to cramp some on the L-holds. Everything else went really well. Thanks!
Friday, August 11, 2017
August 10, 2017
Daily score: 6 (tired, too busy of a week with zero down time)
Workout:
A. Clean grip banded deadlifts; 2 reps on the min for 10 min (light and fast)
85# plus bands x 2 emom 10 mins
B. Single leg deadlifts; 6 reps x3/side; rest 1 min bw sides
85# x 6/leg x 3
C. TnG power snatch; 10 reps x5; rest 90 seconds actively
55# x 10 x 5
D. Barbell walking lunges; 20 steps x2; rest 2 min
95 x 20 x 2
E1. Standing in place B march; 3 reps x3; rest as needed
3/side x 3
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
10 sec x 3/side x 3
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
10 sec x 3/side x 3
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
15 sec x 3/side x 3
This was a great workout. I'm sure you would have gotten a kick out of how long it took me to set up the banded deadlifts...but I finally got a set up I was happy with and they went well. Single leg DL's went way better than in the past. TnG power snatch: it has been so long since I power snatched and I definitely looked and felt it. The first set was all over the place. I stayed light and worked on keeping tension and using my legs not back and going faster from the knee. Lunges felt great, I went heavier than usual at 95 since it was just two sets but it didn't feel that heavy. I think bar on the back just made it way easier. The 'E' series was way more difficult than it looks on paper. Good stuff. Lots of concentration to get the glutes firing. Thanks!
Workout:
A. Clean grip banded deadlifts; 2 reps on the min for 10 min (light and fast)
85# plus bands x 2 emom 10 mins
B. Single leg deadlifts; 6 reps x3/side; rest 1 min bw sides
85# x 6/leg x 3
C. TnG power snatch; 10 reps x5; rest 90 seconds actively
55# x 10 x 5
D. Barbell walking lunges; 20 steps x2; rest 2 min
95 x 20 x 2
E1. Standing in place B march; 3 reps x3; rest as needed
3/side x 3
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
10 sec x 3/side x 3
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
10 sec x 3/side x 3
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
15 sec x 3/side x 3
This was a great workout. I'm sure you would have gotten a kick out of how long it took me to set up the banded deadlifts...but I finally got a set up I was happy with and they went well. Single leg DL's went way better than in the past. TnG power snatch: it has been so long since I power snatched and I definitely looked and felt it. The first set was all over the place. I stayed light and worked on keeping tension and using my legs not back and going faster from the knee. Lunges felt great, I went heavier than usual at 95 since it was just two sets but it didn't feel that heavy. I think bar on the back just made it way easier. The 'E' series was way more difficult than it looks on paper. Good stuff. Lots of concentration to get the glutes firing. Thanks!
Wednesday, August 9, 2017
August 9, 2017
Daily score: 6 (I have been running since before I left for the games, long days at work yesterday and today, started this workout at 7p, got home way too late to do it last night, and all I have been wanting to do is workout! Rib still kinda stiff and sore.)
Workout:
Row sprint 10 seconds @100%
rest 20 seconds
x5
5 min active recovery row @easy pace
x3
Total= 4765m, 270 calories
+
A. CTB pull ups; accumulate 10 sets of 2-3 working on perfect
technique not for time
2, 3, 3, 3, 3, 2, 3, 2, 2, 2
B1. Band assisted chest to bar isometric hold (keep elbows down and
back and as close together as possible); 20 seconds x5; rest 40 sec
20 x 5
B2. Bent over single arm DB rows; 8-10x5/side; rest 2 min
45# x 8
40 x 8 x 2
35 x 8 x 2
C. Strict dips @22x1; amrap unbroken x4; rest 2 min (film sets and send)
2, 3, 3, 3
D1. Seated pike lifts; 10 reps x4; rest 30 sec
D2. Side plank; 30 seconds x4/side; rest 30 sec
D3. Arch body hold; 30 seconds x4; rest 30 sec
D4. Seated medball russian twists; 16 reps x4; rest 30 sec
D series done, 30# medball
+
mobility work 15-20 min
Shoulders, upper back
It felt so good to move after being stuck in an OR the last two days. I'm still so pumped after the Games it was miserable to be sitting around. I did do 150 air squats at work today and some standing hip CARs and Cossack squats. Finding that if I widen my stance a little bit I have an easier time keeping tension in my low back in the bottom of the squat.
Back to this workout- rowing felt great, glutes got kinda tight. CTB was crazy since it has been so long. The video shows my best effort at keeping a tight hollow body by I still bent my knees. The last three sets I tried for 3 reps but wasn't able to make contact with my chest on the third rep. CTB isometric holds are still incredibly challenging and I need the thickest band. I did discover that if I grabbed more of the bar to start out with, almost like a false grip (a little more over the bar), I was able to approximate my chest better. I do have a very hard time keeping the elbows down and back. Rows were fine, just felt heavy, I think maybe from some muscle fatigue. Dips are what the looked like in the videos. That is all I have to do bar dips on at the moment, I was going to do ring dips but I figured you would have said 'ring' if you meant ring. D series went well, arch body was the toughest, hard to keep my feet together.
I wanted to mention that I went for an easy jog a couple of the evenings in Madison just to get some air and clear my head and work out some stiffness. I have not jogged in forever and took it easy just to be safe. It felt good and I felt good the next day too. So that is progress! I also appartently lost 2 pounds throughout the week...I told you they were starving us! ;)
Thanks
Workout:
Row sprint 10 seconds @100%
rest 20 seconds
x5
5 min active recovery row @easy pace
x3
Total= 4765m, 270 calories
+
A. CTB pull ups; accumulate 10 sets of 2-3 working on perfect
technique not for time
2, 3, 3, 3, 3, 2, 3, 2, 2, 2
B1. Band assisted chest to bar isometric hold (keep elbows down and
back and as close together as possible); 20 seconds x5; rest 40 sec
20 x 5
B2. Bent over single arm DB rows; 8-10x5/side; rest 2 min
45# x 8
40 x 8 x 2
35 x 8 x 2
C. Strict dips @22x1; amrap unbroken x4; rest 2 min (film sets and send)
2, 3, 3, 3
D1. Seated pike lifts; 10 reps x4; rest 30 sec
D2. Side plank; 30 seconds x4/side; rest 30 sec
D3. Arch body hold; 30 seconds x4; rest 30 sec
D4. Seated medball russian twists; 16 reps x4; rest 30 sec
D series done, 30# medball
+
mobility work 15-20 min
Shoulders, upper back
It felt so good to move after being stuck in an OR the last two days. I'm still so pumped after the Games it was miserable to be sitting around. I did do 150 air squats at work today and some standing hip CARs and Cossack squats. Finding that if I widen my stance a little bit I have an easier time keeping tension in my low back in the bottom of the squat.
Back to this workout- rowing felt great, glutes got kinda tight. CTB was crazy since it has been so long. The video shows my best effort at keeping a tight hollow body by I still bent my knees. The last three sets I tried for 3 reps but wasn't able to make contact with my chest on the third rep. CTB isometric holds are still incredibly challenging and I need the thickest band. I did discover that if I grabbed more of the bar to start out with, almost like a false grip (a little more over the bar), I was able to approximate my chest better. I do have a very hard time keeping the elbows down and back. Rows were fine, just felt heavy, I think maybe from some muscle fatigue. Dips are what the looked like in the videos. That is all I have to do bar dips on at the moment, I was going to do ring dips but I figured you would have said 'ring' if you meant ring. D series went well, arch body was the toughest, hard to keep my feet together.
I wanted to mention that I went for an easy jog a couple of the evenings in Madison just to get some air and clear my head and work out some stiffness. I have not jogged in forever and took it easy just to be safe. It felt good and I felt good the next day too. So that is progress! I also appartently lost 2 pounds throughout the week...I told you they were starving us! ;)
Thanks
Wednesday, August 2, 2017
August 1, 2017
Daily score: 7
Workout:
A. Step ups with hip flexion; 10 reps x4/side; rest 1 min
Done
B. Reverse lunge with hip flexion; 10 reps x4/side; rest 1 min
Done
C. Banded marches with barbell overhead; 90 seconds continuous work
x6; rest 2 min
35# bar x 90 x 6
+
Lateral sled drags:
50 feet x5/side; rest 1 min bw sides
Sled + 140 x 50 x 5/side
+
Reverse sled drags;
50 feet x5/side; rest 1 min
Sled + 140 x 5
+
Heavy sled push:
20 seconds @100% effort
rest 3 min
x4
Skipped d/t rib
+
mobility work 15-20 min
Legs/glutes
Great workout, helped me put off packing which I hate. Nothing much to say, went as well as last week. I skipped the pushes since the rib is finally calming down I didn't want to piss it off and lose sleep. Hope to see you soon! Thanks!
Workout:
A. Step ups with hip flexion; 10 reps x4/side; rest 1 min
Done
B. Reverse lunge with hip flexion; 10 reps x4/side; rest 1 min
Done
C. Banded marches with barbell overhead; 90 seconds continuous work
x6; rest 2 min
35# bar x 90 x 6
+
Lateral sled drags:
50 feet x5/side; rest 1 min bw sides
Sled + 140 x 50 x 5/side
+
Reverse sled drags;
50 feet x5/side; rest 1 min
Sled + 140 x 5
+
Heavy sled push:
20 seconds @100% effort
rest 3 min
x4
Skipped d/t rib
+
mobility work 15-20 min
Legs/glutes
Great workout, helped me put off packing which I hate. Nothing much to say, went as well as last week. I skipped the pushes since the rib is finally calming down I didn't want to piss it off and lose sleep. Hope to see you soon! Thanks!
Tuesday, August 1, 2017
July 31, 2017
Daily score: 7
Workout:
A1. Side plank over arch isometric hold; 30 seconds x5; rest 30 sec
30/side x 5
A2. Supine windshield wipers; 20 reps x6; rest 30 sec
20 x 6
A3. Hollow body hold with PVC in band overhead into straight arm lat
pull downs; 10 reps x6; rest 3 min
10 x 6
B1. Tall kneeling KB halos; 5 slow controlled circles in both
directions x4; rest 1 min
26# kb x 5/direction x 4
B2. Tuck ups; 20 reps x4; rest 1 min
20 x 4
B3. Super man hold; 45 seconds x4; rest 1 min
45 x 4
+
mobility work 20-30 min
Legs/glutes, some lacrosse ball shoulder rolling
Work was slow and long today and I did 130 slow air squats with bunch of standing hip CARs in the OR. This workout went well, I definitely was sore in the rib but doesn't matter, can't hurt it anymore than it already is and it is getting better. The hardest thing for me were the superman holds, I really have to focus on staying calm and controlling my breath. Thanks!
Workout:
A1. Side plank over arch isometric hold; 30 seconds x5; rest 30 sec
30/side x 5
A2. Supine windshield wipers; 20 reps x6; rest 30 sec
20 x 6
A3. Hollow body hold with PVC in band overhead into straight arm lat
pull downs; 10 reps x6; rest 3 min
10 x 6
B1. Tall kneeling KB halos; 5 slow controlled circles in both
directions x4; rest 1 min
26# kb x 5/direction x 4
B2. Tuck ups; 20 reps x4; rest 1 min
20 x 4
B3. Super man hold; 45 seconds x4; rest 1 min
45 x 4
+
mobility work 20-30 min
Legs/glutes, some lacrosse ball shoulder rolling
Work was slow and long today and I did 130 slow air squats with bunch of standing hip CARs in the OR. This workout went well, I definitely was sore in the rib but doesn't matter, can't hurt it anymore than it already is and it is getting better. The hardest thing for me were the superman holds, I really have to focus on staying calm and controlling my breath. Thanks!
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