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