October 29, 2017

Daily score:  7

Workout:

A. Behind the neck snatch grip strict press; 10 reps x5; rest 90 seconds


55x10x5

B. Ring push ups @21x2; amrap unbroken x6; rest 90 seconds (from a
kneeling position so you aren't on your foot)


11,11,9,10,8,8

C. Support hold on dip bar knee raises @21x2; amrap unbroken x5; rest 90 seconds


14,15,13,10,12

D1. Full tuck front lever hold; 15 seconds x5; rest 90 seconds


15x5

D2. Assisted german hangs; amsap x5; rest 90 seconds


35,40,40,40,30

+
Arms only assault bike sprint 10 secods @100%
rest 20 sec
Plank hold 10 secnods @100% (hold as mch tension as possible in the core)
rest 20 sec
Amrap strict push ups unbroken
rest 3 min
x3 sets

Done, push ups: 15,12,12

This went well.  Last set of the strict press was definitely like a 10 rep max.  Added some videos to be sure the ‘D’ series looks right.  Took the boot off for some of the non-weight bearing stuff.  I hate how it pulls my body/back to one side.  Thanks!

October 28, 2017

Daily score: 5

Workout:

Swim training with buoy:
300y easy and continuous


8 mins

+
Backstroke with buoy tech work 10 minutes (work on body line)


Done

+
300y easy and continuous


8 mins

+
ankle movement work 10-15 min (if approved by PT)

Done

Felt good to be out and active.  The backstroke with a buoy between the legs is pretty hard.  I tried to control my body line but I doubt it was pretty.  Ankle movement felt better today than last week.  Thanks!

October 27, 2017

Daily score: 5

Workout:

A. Strict lean away pull ups; amrap unbroken @31x1 x5 sets; rest as
needed bw sets

5, 4, 4, 4, 4

B. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest as needed (keep abs and glutes as tight as possible)

Done, with 26# kb

C. Tuck ups; 20 reps x3; rest 90 seconds

20 x 3

+
Arms only airdyne bike:
20 seconds sprint @100% effort
rest 1:40
x4 sets

30 cals total

+
5 min max cals arms only

24 cals

This all went well, nothing of note.  Thanks!

October 26, 2017

Daily score: 4

Workout:

A1.  Single arm DB strict press; 10 reps x3/side; rest 1 min

25, 30, 35

A2. Single arm DB bench press; 10 reps x3/side; rest 1 min

40, 40, 35

B. Seated OH tricep extensions; 15 reps x3/side; rest 1 min

12, 15, 12

C. Assisted muscle up tech work - accumulate 10-15 min of tech/practice

15 mins

D1. Hollow body position straigth arm PVC band pull downs; 10 reps x4;
rest 30 seconds

10 x 4

D2. Side body arch hold; 20 seconds x4/sdie; rest 40 sec

20 x 4/side

D3. Arch body hold; 20 seconds x4; rest 40 sec

20 x 4

D4. Stability ball DB rotational twists; 14 reps x4; rest 30 sec

14 x 4 with 15#

D5. Single arm ring plank from knee; 20s ecodns x4; rest as needed

20 x 4/side

E. Quadruped shoulder cars loaded with 2.5# plate; 2 slow controlled
reps in both directions on both arms

Done

Strict press is limited by the left arm and bench by the right.  Muscle up work felt good today.  Nothing else eventfull.  Still no answers on the leg.  Thanks!

October, 24, 2017

 Daily score: 5

 Workout:

A. Strict pull up isometric; amsap at the top of the pull up x6; rest 90 secodns

25, 30, 22, 20, 20, 27

B. Hanging bent knee straddle L hold; amsap x6; rest 90 seconds

25, 21, 20, 20, 20, 21

C1. Weigthed vest ring rows; 15 reps x5; rest 1 min

15x5

C2. Seated two arm abducted (on boxes) external rotations; 15 reps x5;
rest 1 min

12# x 5

D1. Side body arch hold; 20 secodns x5/side; rest 40 sec

20/20 x 5

D2. Super man hold; 45 seconds x5; rest as needed

45 x 5

The iso hold pull ups definitely create elbow tension/burning.  I do start shaking toward the end too.  The external rotations are harder on the right shoulder as usual.  No xray today :(, hoping to get some answers tomorrow.   Thanks!

October 23, 2017

Daily score: 6

Workout:

A. Behind the neck strict press; 10 reps x4; rest 90 seconds

55x10
65x10
60x8 (i could not do anymore)
55x10

B. Ring push ups @21x2; amrap unbroken x5; rest 90 seconds (from a
kneeling position so you aren't on your foot)

12, 11, 8, 9, 8

C. Full tuck front lever hold; 15 seconds x5; rest 90 seconds

15x5

D. Negative vertical body levers; accumulate 10 slow controlled reps
not for time

10

+
Arms only assault bike sprints; 10 secods @100%
rest 50 secodns
x15 sets

10 x 15, 66 cals total

The only set of the strict press that wasn't max effort on the last rep was the first set at 55.  I felt much stronger on the full tuck levers than last time.  Assault bike went well.   Hoping to get a follow-up xray tomorrow or the next day and be cleared to start some physical therapy.  Thanks!

October 21, 2017

Daily score: 5

Workout:

Swimming with buoy:
Accumulate 500y not for time



somewhere just shy of 15 mins

+
If allowed low intensity foot ankle movement in non painful ranges not
load bearing in the water

Done

Tweaked my neck putting my shirt on this morning so that's a bummer.  Swimming felt pretty good though.  I went to a new pool and there was a lot going on there so it felt less isolating.  I got a punch card too...15 left, but let's not get too crazy.  I also have been doing cryotherapy.  I think it's helping.  Not sure if I believe all the science though.  I just hope it isn't harmful in anyway.  Thanks!

October 20, 2017

Daily score: 6

Workout:


A. Weighted eccentric only pull ups; 2-3x6; rest 90 seconds


35x3
44x3
44x3
44x3
44x2
35x3

B. Hanging straight leg raises; amrap unbroken @41x1 x4; rest 2 min

7,7,6,6

C. Fasle grip ring rows @21x2; amrap unbroken x4; rest 2 min


11,10,10,9

D. Bent over DB elbowing rows; 10 reps x4; rest 1 min


12,15,15,15

E1. Elbow on knee external rotations; 10-12x4/side; rest 1 min bw sides

12x12
12x10
12x12
12x12

E2. Face pulls; 15 reps x4; rest 1 min

Done

E3. Two arm band external rotations; 15 reps x4; rest 1 min

Done

Nothing of note other than the elbow on knee rotations are again quite a bit more difficult on the right.  Thanks!

October 19, 2017

Daily score: 5

Workout:

A. Strict press; 5x5; rest 90 seconds


70,75,80,85,85

B1. DB flies; 12-15x4; rest 1 min

15x12
15x15
15x14
15x12

B2. Laying overhead tricep extensions; 12-15x4; rest 1 min


12x15
15x15
15x15
15x12

C. Seated band muscle ups; 15 reps x3; rest 90 seconds


15x3

D. Hollow body position straigth arm PVC band pull downs; 10 reps x4;
rest 90 seconds

10x4

E. Quadruped shoulder cars loaded with 2.5# plate; 2 slow controlled
reps in both directions on both arms

Done

Pressing out of the dip on the muscle ups was super hard after the  other work.  The video is the last 4 I did.  I had to ‘hop’ out of most of them.  Everything went well though!  Thanks!

October 17, 2017

Daily score: 6

Workout:

A. Strict pull up isometric; amsap at the top of the pull up x5; rest 90 secodns

26,17,19,20,16

B. Hanging bent knee straddle L hold; amsap x5; rest 90 seconds

35,30,26,28,23

C1. Weigthed vest ring rows; 15 reps x4; rest 1 min

15x4

C2. Seated two arm abducted (on boxes) external rotations; 15 reps x4;
rest 1 min

10,12,12,12

D1. Side body arch hold; 20 secodns x4/side; rest 40 sec

20/side x 4

D2. Super man hold; 45 seconds x4; rest as needed

45x4

The strict pull up iso hold: I felt tension in my elbows by the end of the 5.  Not pain just intense.  The external abductions were harder for the right shoulder.  Super man is tough for me but 45x4 was successful.  I got a dip bar attachment for my rig today!  Exciting.  Thanks!

October 16, 2017

Daily score: 6

Workout:

A. Seated single arm DB arnold press; 14 reps x4; rest 2 min


20,25,25,20

B. Ring push ups @21x2; amrap unbroken x4; rest 90 seconds (from a
kneeling position so you aren't on your foot)


10,10,8,8 

C. Straight arm band lat pull downs from hollow body hold position; 10
reps x4; rest 1 min


10x4

D. Seated single arm DB tricep extensions; 15-20x3/side; rest 1 min bw sides


10x20
12x20
15x15


+
Arms only assault bike sprints; 10 secods @100%
rest 50 secodns
x12 sets

Done, nearly 40 cals total

I managed on my toes for the push ups, boot is pretty stable that way on a yoga mat.  Tricep extensions are ‘heavier’ on the right.  That arm just doesn’t track as well.  I can’t believe how hard it is to move that AD bike with just my arms.  Crazy.  I did get a little better as I went but was impressed with the challenge.  Thanks!

October 13, 2017

Daily score: 7

Workout:

A. Strict pull ups; amrap unbroken x5; rest 90 secodns


6,6,5,4,4

B. Hanging L hold; amsap x5; rest 90 seconds

15,15,16,13,14

C. Weigthed vest ring rows; 15 reps x4; rest as needed

15x4

D. Hollow body hold straigth arm band lat pull downs; 10 reps x5; rest 1 min

10x5

E. Elbow on knee external rotations; 10-12x4/side; rest 1 min bw sides

10x12/side
12x12/side
12x10/side
10x12/side

I did all of this in my boot, so some added weight.  The elbow ext rotations were way more challenging on the right arm.  I would say 12 easy reps on the left and I would start struggling at 9 reps on the right.  Just felt weaker.  Thanks!

October 12, 2017

Daily score: 8

Workout:

A. Single arm DB bench press; 10-12x3/side; rest 1 min



30x12/side
35x12/side
40x12 on the left, 40x11 on the right

B. Singel arm DB strict press; 10-12x3/side; rest 1 min

25x12/side
25x12/side
25x10/side

C. Seated band muscle ups; 10 reps x4; rest 90 seconds

I went to the gym so I used the 'dream maker' mu harness instead of seated bands

10 x 4

D. Laying DB tricep extensions; 12-15x4; rest 1 min bw sides

15x12/side
15x12/side
12x15/side
12x13/side

E. Quadruped shoulder cars; 2 slow controlled reps in both directions
on both arms

Done

It was good to get out of the house and into the gym.  Using the 'dream maker' is always fun.  My boot feels heavy but it didn't seem to make the mu's that much harder.  I had to do sets of 5.  All went well.  Time is passing quickly.  Leg is sore from the first couple days of walking in the boot.  I probably did a bit too much the first day as far as being on it.  Keeping it up more today.  But feeling optimistic and enjoying occupying my brain on some new books and things to study and entertain myself with.  Thanks!

October 4, 2017

Daily score: 8

Workout:

outdoor day

mountain biking

3.5 hours of riding, majority of the time climbing

This was an epic beautiful perfect fall day and the trail was perfect after a little rain.  I was tearing it up and be aggressive and then I did an awkward removal of my foot from the right clip, fell funny, broke my right leg.  Well, first I got up, tested it out a bit, was stared at for awhile by the guys I was with, and then I rode a couple miles to the car.  It just wasn't looking right and when I got home my sweet mother convinced me to go get an x-ray.  And now I am in a cast with crutches.  So I guess I can really focus on my strict muscle up now.  Thanks!

October 3, 2017

Daily score: 6

Workout:

Assault bike 10 min easy


70 cals
+
A1. Side plank; 30 secodns x4; rest 30 sec
A2. Hanging L hold; amsap x4; rest 30 sec
A3. DB side bends; 12-15x4; rest 30 sec
A4. Stability ball stir the pots; 10 slow controlled reps x4; rest 30 sec
A5. Hollow body hold; 30 seconds x4; rest as needed to recovery

Done
L-holds: 25, 21, 20, 19
DB side bends: 50# x 15/side x 4

+
row 10 min easy

2100m

+
mobility work 20-30 min

Done plus some glute activation work

All good.  Breathing during the L-holds is improving but a struggle.  Thanks!