Daily score: 8 (some arm soreness but didn't effect this workout)
Workout:
A. Back squat; 3, 3, 2, 2; rest 2 min
155
165
175
185!!! (my 1 rep PR is 190)
B. Hang squat clean; 2 reps on the min for 10 min (heavier than last week)
125 x2 x10
C. Front squat; 8-10x4; rest 2 min
95x10
105x8x3
+
12 min amrap:
2 sandbag over shoulder
4 deadlift 165#
12 wall balls
7 rounds +2 +4 +4
100# sand bag
+
mobility work 20-30 min
Done
I had a stressful day and had a lot of aggression to burn off during this workout. It really felt great. Exactly what I needed today. I was super focused and grateful to be moving. 185 x 2 was a great confidence booster, second rep was definitely max effort. By the third set of the front squats my chicken legs were shaking. WOD was harder than I expected but good. Thanks! See you soon!
Monday, July 30, 2018
July 29, 2018
Daily score: 7 (sore arms/shoulders)
Workout:
9-15-21
toes to bar
DB power snatch
burpees to 6" reach
8:52
35# DB
+
A. Muscle up and CTB skills and drills 20 min
Done, toe spot MU's, box drill
B1. False grip ring to chest hold; amsap x4; rest 1 min
12, 13, 14, 15
B2. Top of ring dip support hold; amsap x4; rest 1 min
32, 31, 30, 30
B3. Bottom of ring dip support hold; amsap x4; rest 1 min
20, 15, 20, 15
B4. Negative ring muscle ups; 2 reps x4; rest as needed to recovery
2x4
C. Strict 2" deficit hspu; amrap unbroken x2; rest 2 min
2, 3
Felt like my anterior shoulders and biceps were tight/sore going in to this. WOD was fun, been awhile since I've done DB power snatch, I got faster as I went. CTB was terrible today, what a frustrating skill for me. The B series was tough, the last 2 eccentric MU's were pretty funny, not very 'slow'. Shoulders were shot by the time I got to the hspu's. Thanks!
Workout:
9-15-21
toes to bar
DB power snatch
burpees to 6" reach
8:52
35# DB
+
A. Muscle up and CTB skills and drills 20 min
Done, toe spot MU's, box drill
B1. False grip ring to chest hold; amsap x4; rest 1 min
12, 13, 14, 15
B2. Top of ring dip support hold; amsap x4; rest 1 min
32, 31, 30, 30
B3. Bottom of ring dip support hold; amsap x4; rest 1 min
20, 15, 20, 15
B4. Negative ring muscle ups; 2 reps x4; rest as needed to recovery
2x4
C. Strict 2" deficit hspu; amrap unbroken x2; rest 2 min
2, 3
Felt like my anterior shoulders and biceps were tight/sore going in to this. WOD was fun, been awhile since I've done DB power snatch, I got faster as I went. CTB was terrible today, what a frustrating skill for me. The B series was tough, the last 2 eccentric MU's were pretty funny, not very 'slow'. Shoulders were shot by the time I got to the hspu's. Thanks!
Sunday, July 29, 2018
July 28, 2018
Daily score: 8
Workout:
A. Weighted pull ups; 2-3x4; rest 90 seconds
28.5x2
28.5x2
26x2
26x2
B. Eccentric muscle ups; accumulate 12 slow controlled reps
12
C1. Bent over barbell rows; 6-8x4; rest 90 seconds
95x8
100x8
105x6
105x7
C2. DB bench press; 10-12x4; rest 90 seconds
40x12x4
D. CTB/muscle up skills and drills
Done
E1. Hollow body hold; 30 seconds x5; rest 30 sec
E2. Side plank; 30 seconds x5; rest 30 seconds
E3. Arch body rock; 30 secodns x5; rest 30 seconds
E4. Tall kneeling KB halos; 3 slow controlled reps x5; rest as needed
Done x 5, 35# kB
Some improvement on the CTB today! Everything went well. Nothing really to report. Thanks!
Workout:
A. Weighted pull ups; 2-3x4; rest 90 seconds
28.5x2
28.5x2
26x2
26x2
B. Eccentric muscle ups; accumulate 12 slow controlled reps
12
C1. Bent over barbell rows; 6-8x4; rest 90 seconds
95x8
100x8
105x6
105x7
C2. DB bench press; 10-12x4; rest 90 seconds
40x12x4
D. CTB/muscle up skills and drills
Done
E1. Hollow body hold; 30 seconds x5; rest 30 sec
E2. Side plank; 30 seconds x5; rest 30 seconds
E3. Arch body rock; 30 secodns x5; rest 30 seconds
E4. Tall kneeling KB halos; 3 slow controlled reps x5; rest as needed
Done x 5, 35# kB
Some improvement on the CTB today! Everything went well. Nothing really to report. Thanks!
Friday, July 27, 2018
July 26, 2018
Daily score: 7
Workout:
For time:
9:38 (1:57, 3:30, 5:27, 8:00, 9:38)
Done
Body felt way better today than yesterday. I had a really nice long static HS hold in warm-up. Tripped up a bunch on the first set of DU's, not sure why, could have been too close to the fan or a pleat in the mats, oh well. Managed the cleans unbroken but grip was nearly gone by rep 20. Third set of DU's was my fastest. Fun wod. So good to have DU's going better. Zero calf/leg issues. Thanks!
Workout:
For time:
100 double unders
20 hang cleans 95#
100 double unders
20 burpee box jump overs 20"
100 double unders
9:38 (1:57, 3:30, 5:27, 8:00, 9:38)
+
cool down/mobility work 20-30 min
Done
Body felt way better today than yesterday. I had a really nice long static HS hold in warm-up. Tripped up a bunch on the first set of DU's, not sure why, could have been too close to the fan or a pleat in the mats, oh well. Managed the cleans unbroken but grip was nearly gone by rep 20. Third set of DU's was my fastest. Fun wod. So good to have DU's going better. Zero calf/leg issues. Thanks!
Wednesday, July 25, 2018
July 25, 2018
Daily score: 5
Workout:
A. Back squat; 3x3; rest 2 min
125,145,145
B. Hang squat clean; 2 reps on the min for 10 min
C. Front squat; 8-10x3; rest 2 min
+
For time:
1k row
100 foot two arm OH DB walking lunges 35#/hand
500m row
100 foot front rack walking lunges 35#/hand
+
mobility work 20-30 min
10 mins active recovery on airdyne then 30 mins mobility, mostly hips
I warmed up well but at the end of my warm up I usually do some HS holds and a couple HS walks. I couldn’t even kick up because it just didn’t feel safe to do anything dynamic with as tight as my hamstrings were and how sketchy my hips felt. Back squats felt okay at 125, heavier than it should but fine. So I did 145. But then I peed a little on the first rep of 145! That has never happened and I was not impressed. I guess maybe my nervous system is fried. I finished the squats and called it good. Rode the bike for 10 mins to be good and warm to mobilize. Really worked on my hips, glutes, hami’s. Hip discomfort feels like what I imagine a 90 year old grandma’s arthritis feels like. Other than tight hami’s most of my discomfort is hip joint pain, not muscle soreness, worse on the right as usual. The same pain that eventually escalated and involved my low back and convinced me to quit running marathons. This is not near that level, just a hint. Taking a nap, pool time and then some stand up paddle boarding at the river later. Should be back on track tomorrow, injury free. Today just felt like a risk to push it. Thanks!
Workout:
A. Back squat; 3x3; rest 2 min
125,145,145
B. Hang squat clean; 2 reps on the min for 10 min
C. Front squat; 8-10x3; rest 2 min
+
For time:
1k row
100 foot two arm OH DB walking lunges 35#/hand
500m row
100 foot front rack walking lunges 35#/hand
+
mobility work 20-30 min
10 mins active recovery on airdyne then 30 mins mobility, mostly hips
I warmed up well but at the end of my warm up I usually do some HS holds and a couple HS walks. I couldn’t even kick up because it just didn’t feel safe to do anything dynamic with as tight as my hamstrings were and how sketchy my hips felt. Back squats felt okay at 125, heavier than it should but fine. So I did 145. But then I peed a little on the first rep of 145! That has never happened and I was not impressed. I guess maybe my nervous system is fried. I finished the squats and called it good. Rode the bike for 10 mins to be good and warm to mobilize. Really worked on my hips, glutes, hami’s. Hip discomfort feels like what I imagine a 90 year old grandma’s arthritis feels like. Other than tight hami’s most of my discomfort is hip joint pain, not muscle soreness, worse on the right as usual. The same pain that eventually escalated and involved my low back and convinced me to quit running marathons. This is not near that level, just a hint. Taking a nap, pool time and then some stand up paddle boarding at the river later. Should be back on track tomorrow, injury free. Today just felt like a risk to push it. Thanks!
July 24, 2018
Daily score: 5 (worked all night followed by 10 hours of jury duty, brutal)
Workout:
Run 3 miles for time on track (record split per mile)
8:32
8:15
8:11
=24:58
+
mobility work 20-30 min
5-10 mins
This was kinda crazy, I'll admit. My day started yesterday prior to going for a mountain bike ride, I did take a brief nap in the afternoon before going to work the night shift. I had jury duty for this day and was hoping they wouldn't call my number but of course, they did. And even worse, I was picked to sit on a case. So I rode, worked all night, and went right to jury duty from 8-6p. Then I hit the track. It was also 95 degrees. But I needed to move after being cooped up all day. I just wasn't entirely running on all cylinders mentally. So...I ran an extra 3 laps (.75 mile) on accident! Totally stupid. My watch was counting in meters and for some reason even though I knew I had completeed the 12th lap I thought I need the meters to equal something beyond what they said. Just plain stupidity. The splits for the 3 miles are correct though, I hit a split marker every 4 laps. And really that is quite possibly the fastest 3 miles I have ever run. I was basically drunk tired running so it didn't even hurt that bad. I was hungry after and my sister was on her way over so I had to rush stretching and hurry home. That was a mistake. I'm sore the next day but manageable. I knew it was stupid not to mobilize more but I was spent. I may or may not workout today. I'm gonna warm up and see how things feel. Thanks!
Workout:
Run 3 miles for time on track (record split per mile)
8:32
8:15
8:11
=24:58
+
mobility work 20-30 min
5-10 mins
This was kinda crazy, I'll admit. My day started yesterday prior to going for a mountain bike ride, I did take a brief nap in the afternoon before going to work the night shift. I had jury duty for this day and was hoping they wouldn't call my number but of course, they did. And even worse, I was picked to sit on a case. So I rode, worked all night, and went right to jury duty from 8-6p. Then I hit the track. It was also 95 degrees. But I needed to move after being cooped up all day. I just wasn't entirely running on all cylinders mentally. So...I ran an extra 3 laps (.75 mile) on accident! Totally stupid. My watch was counting in meters and for some reason even though I knew I had completeed the 12th lap I thought I need the meters to equal something beyond what they said. Just plain stupidity. The splits for the 3 miles are correct though, I hit a split marker every 4 laps. And really that is quite possibly the fastest 3 miles I have ever run. I was basically drunk tired running so it didn't even hurt that bad. I was hungry after and my sister was on her way over so I had to rush stretching and hurry home. That was a mistake. I'm sore the next day but manageable. I knew it was stupid not to mobilize more but I was spent. I may or may not workout today. I'm gonna warm up and see how things feel. Thanks!
Tuesday, July 24, 2018
July 23, 2018
Daily score: 8
Workout:
Outdoor day
Mountain biking, 2 hours
I went alone today and pretty much rode straight without stopping which was kinda nice and different. I was able to get more in ‘the zone’. Felt great. Thanks!
Workout:
Outdoor day
Mountain biking, 2 hours
I went alone today and pretty much rode straight without stopping which was kinda nice and different. I was able to get more in ‘the zone’. Felt great. Thanks!
Sunday, July 22, 2018
July 22, 2018
Daily score: 6 (sluggish, heavy feeling, poor sleep, super hot day)
Workout:
A. Muscle up and CTB skills and drills 20 min
Done, toe spot mu's, CTB on box, doubles of butterfly ctb, a couple kipping mu's
B1. False grip ring to chest hold; amsap x3; rest 1 min
14, 15, 13
B2. Top of ring dip support hold; amsap x3; rest 1 min
30, 31, 30
B3. Bottom of ring dip support hold; amsap x3; rest 1 min
22, 20, 20
B4. Negative ring muscle ups; 2 reps x3; rest as needed to recovery
2, 2, 2
C. Strict hspu; amrap unbroken x2; rest 2 min
11, 5
+
For time:
30 toes to bar
30 S2O 80#
30 bar facing burpees
30 Toes to bar
9:16 (end of first 30 ttb at 1:50, end of burpees at 6:40)
Funny how some days go like this. These are the days that make the good days feel good. I just felt heavy and everything was a little harder than usual. Started in the warm up with HS hold being a mess. I'm okay with it though. It's a reminder to focus on eating and hydrating and sleeping better. I really don't know what to do about the CTB other than to keep trying. Muscle up work was productive. I must say the wod went pretty well, I was happy with how easy the S2O was. I did break down to quick singles on the last 10 TTB. Thanks!
Workout:
A. Muscle up and CTB skills and drills 20 min
Done, toe spot mu's, CTB on box, doubles of butterfly ctb, a couple kipping mu's
B1. False grip ring to chest hold; amsap x3; rest 1 min
14, 15, 13
B2. Top of ring dip support hold; amsap x3; rest 1 min
30, 31, 30
B3. Bottom of ring dip support hold; amsap x3; rest 1 min
22, 20, 20
B4. Negative ring muscle ups; 2 reps x3; rest as needed to recovery
2, 2, 2
C. Strict hspu; amrap unbroken x2; rest 2 min
11, 5
+
For time:
30 toes to bar
30 S2O 80#
30 bar facing burpees
30 Toes to bar
9:16 (end of first 30 ttb at 1:50, end of burpees at 6:40)
Funny how some days go like this. These are the days that make the good days feel good. I just felt heavy and everything was a little harder than usual. Started in the warm up with HS hold being a mess. I'm okay with it though. It's a reminder to focus on eating and hydrating and sleeping better. I really don't know what to do about the CTB other than to keep trying. Muscle up work was productive. I must say the wod went pretty well, I was happy with how easy the S2O was. I did break down to quick singles on the last 10 TTB. Thanks!
Saturday, July 21, 2018
July 20, 2018
Daily score: 8
Workout:
A. Weighted pull ups; 2-3x3; rest 90 seconds
28.5x3
28.5x2
28.5x2
B. Eccentric muscle ups; accumulate 10 slow controlled reps
10
C. Bent over barbell rows; 6-8x3; rest 90 seconds
95x8
95x8
100x8
+
4 rounds for time:
12 TTB
12 bar facing burpees
12 CTB
12 box jump overs 20"
16:50
(3:25, 7:59, 12:43, 16:50)
+
D. Hollow body hold; 20 seconds x5; rest 40 sec
E. Side plank; 30 seconds x5; rest 30 seconds
F. Arch body rock; 30 secodns x5; rest 30 seconds
All done
CTB were the hold up in the wod. I’m finding if I do a couple beat swings first I do better at staying under the bar versus getting behind it. Everything else went really well. Thanks!
Workout:
A. Weighted pull ups; 2-3x3; rest 90 seconds
28.5x3
28.5x2
28.5x2
B. Eccentric muscle ups; accumulate 10 slow controlled reps
10
C. Bent over barbell rows; 6-8x3; rest 90 seconds
95x8
95x8
100x8
+
4 rounds for time:
12 TTB
12 bar facing burpees
12 CTB
12 box jump overs 20"
16:50
(3:25, 7:59, 12:43, 16:50)
+
D. Hollow body hold; 20 seconds x5; rest 40 sec
E. Side plank; 30 seconds x5; rest 30 seconds
F. Arch body rock; 30 secodns x5; rest 30 seconds
All done
CTB were the hold up in the wod. I’m finding if I do a couple beat swings first I do better at staying under the bar versus getting behind it. Everything else went really well. Thanks!
Friday, July 20, 2018
July 19, 2018
Daily score: 9
Workout:
for time:
12-9-6
deadlift 145#
strict hspu
...
12-9-6
Deadlift 175#
kipping hspu
...
9-6-3
deadlift 205#
25-25-25
foot hs walk
19:18
(3:17 for the first 12-9-6, at 8:22 on completion of the second 12-9-6)
+
A. Snatch balance x2/OHS x1 - 1 complex on the min for 10 min
85#'s
B. Front rack walking lunge; 20 steps x2; rest 2 min
105x20x2
+
cool down/mobility work 20-30 min
Done
That WOD was super fun. I did the first 12 strict hspu's unbroken. By the end of the kipping hspu's they were getting tired, last rep was a lot of effort but the smallest set I did was splitting the 9 into 5/4. The 205# DL felt awful heavy. I did 4/4/4, 5/4, 6 on it. I managed to do the HS walking in 15/10 each time with a few no rep failures short of 10 feet but all in all not terrible and way better that a month ago. Snatch balance was great practice. The 85#'s did get tiring toward the last few minutes just in my delts after all the handstands. Lunges are never my favorite but happy I had the courage to go up in weight this week. It wasn't as bad as I thought it would be. My right glute is pretty fired up the next day however but could also be d/t the driving home from vacation. My glute/low back doesn't like driving long distances. I'll work on it tonight. Thanks!
PS) last day of vacation we did a 27 mile epic mountain bike ride. My body held up so well, very little soreness/fatigue.
Workout:
for time:
12-9-6
deadlift 145#
strict hspu
...
12-9-6
Deadlift 175#
kipping hspu
...
9-6-3
deadlift 205#
25-25-25
foot hs walk
19:18
(3:17 for the first 12-9-6, at 8:22 on completion of the second 12-9-6)
+
A. Snatch balance x2/OHS x1 - 1 complex on the min for 10 min
85#'s
B. Front rack walking lunge; 20 steps x2; rest 2 min
105x20x2
+
cool down/mobility work 20-30 min
Done
That WOD was super fun. I did the first 12 strict hspu's unbroken. By the end of the kipping hspu's they were getting tired, last rep was a lot of effort but the smallest set I did was splitting the 9 into 5/4. The 205# DL felt awful heavy. I did 4/4/4, 5/4, 6 on it. I managed to do the HS walking in 15/10 each time with a few no rep failures short of 10 feet but all in all not terrible and way better that a month ago. Snatch balance was great practice. The 85#'s did get tiring toward the last few minutes just in my delts after all the handstands. Lunges are never my favorite but happy I had the courage to go up in weight this week. It wasn't as bad as I thought it would be. My right glute is pretty fired up the next day however but could also be d/t the driving home from vacation. My glute/low back doesn't like driving long distances. I'll work on it tonight. Thanks!
PS) last day of vacation we did a 27 mile epic mountain bike ride. My body held up so well, very little soreness/fatigue.
Thursday, July 12, 2018
July 12, 2018
Daily score: 8
Workout:
For time:
2k row
100 cals assault bike
1 mile run
25:40
Row 8:49
Ride 7:18
Run 8:40
+
mobility work 20-30 min
Done plus a massage
I think I sped up on each of these as I went. Run started with a hill and it was hella hot. Felt good though! Thanks!
Workout:
For time:
2k row
100 cals assault bike
1 mile run
25:40
Row 8:49
Ride 7:18
Run 8:40
+
mobility work 20-30 min
Done plus a massage
I think I sped up on each of these as I went. Run started with a hill and it was hella hot. Felt good though! Thanks!
Wednesday, July 11, 2018
July 11, 2018
Daily score: 6 (so tired, worked last night)
Workout:
A. Snatch pulls; 3, 3, 2, 2; rest 2 min
115, 120, 125, 130
B. Front rack walking lunges; 50 feet x2; rest 2 min
95x50x2
C. OH walking lunges; 50 feet x2; rest 2 min
65x50
75x50
+
For time:
50 bar facing burpees
50 S2O 65#
50 TTB
11:29
(End of S2O clock was at 7:33)
(S2O 12/13/13/12)
(TTB all 5’s until 40, then doubles)
I was pretty tired so took it easy on the weight today. WOD actually felt great though. I thought the S2O would be hard but it was the easiest part :). Thanks!
Workout:
A. Snatch pulls; 3, 3, 2, 2; rest 2 min
115, 120, 125, 130
B. Front rack walking lunges; 50 feet x2; rest 2 min
95x50x2
C. OH walking lunges; 50 feet x2; rest 2 min
65x50
75x50
+
For time:
50 bar facing burpees
50 S2O 65#
50 TTB
11:29
(End of S2O clock was at 7:33)
(S2O 12/13/13/12)
(TTB all 5’s until 40, then doubles)
I was pretty tired so took it easy on the weight today. WOD actually felt great though. I thought the S2O would be hard but it was the easiest part :). Thanks!
Tuesday, July 10, 2018
July 10, 2018
Daily score: 9
Workout:
Mountain biking- 2 hours
A. Weighted negative Muscle ups; accumulate 10 slow controlled reps
10 with 5#’s
B. Weighted pull ups; 2-3x3; rest 90 seconds
26x3x3
C. Butterfly CTB tech work 10 min
Done
D1. Strict hspu; 10 reps x4; rest 15 sec
6/4, 6/4, 6/4
D2. Double unders; 70 reps AFAP x4; rest 15 sec
70x4 (all split in 2 sets)
D3. HS walk; 50 feet x4; rest as needed to recovery
20/10/10/10
10/10/10/10/10
10/10/10/10/10
10/10/10/10/10
E1. Singel arm DB strict press; 10-12x2; rest 1 min
25x12
25x12
E2. Singel arm DB bench press; 10-12x2; rest 1 min
35x12
35x12
E3. Singel arm ring rows 10 reps x2; rest 1 min
10x2x2
+
mobility work 20-30 min
Done
Had an amazing ride this morning. Gorgeous scenery, even the drive. Pretty surprised I was able to do 3 pull ups with 26#’s. That was cool. The ‘D’ series took a lot of grit. I am feeling improvement on the HS walking. Sticking to 10 foot chunks and not much rest seems most successful. Thanks!
Workout:
Mountain biking- 2 hours
A. Weighted negative Muscle ups; accumulate 10 slow controlled reps
10 with 5#’s
B. Weighted pull ups; 2-3x3; rest 90 seconds
26x3x3
C. Butterfly CTB tech work 10 min
Done
D1. Strict hspu; 10 reps x4; rest 15 sec
6/4, 6/4, 6/4
D2. Double unders; 70 reps AFAP x4; rest 15 sec
70x4 (all split in 2 sets)
D3. HS walk; 50 feet x4; rest as needed to recovery
20/10/10/10
10/10/10/10/10
10/10/10/10/10
10/10/10/10/10
E1. Singel arm DB strict press; 10-12x2; rest 1 min
25x12
25x12
E2. Singel arm DB bench press; 10-12x2; rest 1 min
35x12
35x12
E3. Singel arm ring rows 10 reps x2; rest 1 min
10x2x2
+
mobility work 20-30 min
Done
Had an amazing ride this morning. Gorgeous scenery, even the drive. Pretty surprised I was able to do 3 pull ups with 26#’s. That was cool. The ‘D’ series took a lot of grit. I am feeling improvement on the HS walking. Sticking to 10 foot chunks and not much rest seems most successful. Thanks!
Monday, July 9, 2018
July 9, 2018
Daily score: 8
Workout:
A. Overhead squat; 2, 2, 2; rest 2 min
125,135,145
B1. Back squat; 5, 5, 5, 5; rest 90 seconds
145,145,145,145
B2. Clean grip deadlifts; 5, 5, 5, 5; rest 2 min
185,185,185,185
+
21-15-9
deadlift 135#
thrusters 70#
5:34
(7/7/7, 11/10, 9/6, 8/7, 9, 9)
+
Row 10 min cool down
118 cals
+
mobility work 20-30 min (single leg work, lift offs, ground resting
postures, short hamstrings, etc)
Done
Super happy to hit 145x2 on the OHS. You can see my elbows trying real hard to stay strong, it felt good though. Back squats felt heavy at 145 so I stayed there. The wod intimidated me but went really well. Thrusters always make me nervous because it’s so easy for me to redline with them. I felt I paced this just right though. That last set of 9 unbroken was every bit of effort I had. Thanks!
Workout:
A. Overhead squat; 2, 2, 2; rest 2 min
125,135,145
B1. Back squat; 5, 5, 5, 5; rest 90 seconds
145,145,145,145
B2. Clean grip deadlifts; 5, 5, 5, 5; rest 2 min
185,185,185,185
+
21-15-9
deadlift 135#
thrusters 70#
5:34
(7/7/7, 11/10, 9/6, 8/7, 9, 9)
+
Row 10 min cool down
118 cals
+
mobility work 20-30 min (single leg work, lift offs, ground resting
postures, short hamstrings, etc)
Done
Super happy to hit 145x2 on the OHS. You can see my elbows trying real hard to stay strong, it felt good though. Back squats felt heavy at 145 so I stayed there. The wod intimidated me but went really well. Thrusters always make me nervous because it’s so easy for me to redline with them. I felt I paced this just right though. That last set of 9 unbroken was every bit of effort I had. Thanks!
July 8, 2018
Daily score: 7
Workout:
Outdoor day
Stand up paddle boarding
2 hours, some floating, some paddling
Everything about this was perfect. Gorgeous day, a little bit of a workout, a lot of relaxation, and a refreshing cold water plunge.
Workout:
Outdoor day
Stand up paddle boarding
2 hours, some floating, some paddling
Everything about this was perfect. Gorgeous day, a little bit of a workout, a lot of relaxation, and a refreshing cold water plunge.
Sunday, July 8, 2018
July 7, 2018
Daily score: 9
Workout:
A. Scap pull ups; 10 reps x4; rest 1 min
10x4
B1. Scap push ups; 10 reps x4; rest 1 min
10x4
B2. Tall kneeling two arm shoulder rotations; 5 slow controlled reps
x4; rest 1 min
5/side x4
C1. Seated pike lifts; 10 reps x4; rest 1 min
C2. Arch body hold; 30 seconds x4; rest 1 min
C3. Side plank; 30 seconds x4; rest 1 min
C4. Hollow body hold; 30 seconds x4; rest 1 min
C5. Face down chinese planks; 30 seconds x4; rest 1 min
Done x4
D1. Shoulder extension plank hold; 20 secodns x4; rest 40 sec
D2. Wrist rocks; 5 reps x4; rest 1 min
D3. Passive single arm hang; amsap x4/side; rest 1 min
Done x4
Amsap hangs, L/R: 22/25, 18/19, 18/19, 11/13
+
Active recovery run 10 min
Done
+
mobility work 20-30 min
Done
Made a 30 foot HS walk playing around at CF Portland before coaching this morning. 15-20 is becoming more consistent too. Not under fatigue anyway. This workout was very satisfying for some reason. All went well, I was alone and able to really focus. Abs are just slightly sore the next day. Run felt great. Thanks!
Workout:
A. Scap pull ups; 10 reps x4; rest 1 min
10x4
B1. Scap push ups; 10 reps x4; rest 1 min
10x4
B2. Tall kneeling two arm shoulder rotations; 5 slow controlled reps
x4; rest 1 min
5/side x4
C1. Seated pike lifts; 10 reps x4; rest 1 min
C2. Arch body hold; 30 seconds x4; rest 1 min
C3. Side plank; 30 seconds x4; rest 1 min
C4. Hollow body hold; 30 seconds x4; rest 1 min
C5. Face down chinese planks; 30 seconds x4; rest 1 min
Done x4
D1. Shoulder extension plank hold; 20 secodns x4; rest 40 sec
D2. Wrist rocks; 5 reps x4; rest 1 min
D3. Passive single arm hang; amsap x4/side; rest 1 min
Done x4
Amsap hangs, L/R: 22/25, 18/19, 18/19, 11/13
+
Active recovery run 10 min
Done
+
mobility work 20-30 min
Done
Made a 30 foot HS walk playing around at CF Portland before coaching this morning. 15-20 is becoming more consistent too. Not under fatigue anyway. This workout was very satisfying for some reason. All went well, I was alone and able to really focus. Abs are just slightly sore the next day. Run felt great. Thanks!
Friday, July 6, 2018
July 5th, 2018
Daily score: 7 (slightly hungover)
Workout:
5 rounds for time:
3 power snatch 80% 1rm
10 bar facing burpees
3 squat clean and jerk 80% 1rm
12 TTB
85# snatch
120# C and J
17:05
rest 5 min
21-15-9
Row calories
Burpees lateral jump over rower
7:32
I didn't drink much poison the night before but I did host a party and between that and being up until 1a, I felt a little slow. I LOVE the 4th of July though so no complaints. You are a smart man, this was exactly what I needed. It hurt. I was a pool of sweat by the end. The clean and jerks were the hard part in the first one, I did all singles and it was the squat part that was the most challenging. Just gaining the tension while out of breath is where I feel the challenge. I did all the snatches unbroken, the TTB all in 4's until the last round when I had to do 4/4/2/2. Thanks!
Workout:
5 rounds for time:
3 power snatch 80% 1rm
10 bar facing burpees
3 squat clean and jerk 80% 1rm
12 TTB
85# snatch
120# C and J
17:05
rest 5 min
21-15-9
Row calories
Burpees lateral jump over rower
7:32
I didn't drink much poison the night before but I did host a party and between that and being up until 1a, I felt a little slow. I LOVE the 4th of July though so no complaints. You are a smart man, this was exactly what I needed. It hurt. I was a pool of sweat by the end. The clean and jerks were the hard part in the first one, I did all singles and it was the squat part that was the most challenging. Just gaining the tension while out of breath is where I feel the challenge. I did all the snatches unbroken, the TTB all in 4's until the last round when I had to do 4/4/2/2. Thanks!
Wednesday, July 4, 2018
July 4, 2018
Daily score: 9 (feeling great after a day of rest)
Workout:
A. Negative Muscle ups; accumulate 14 slow controlled reps
14
B. Butterfly CTB tech work 10 min
Done, box drill, some doubles
C1. Strict hspu; 8 reps x4; rest 15 sec
8, 5/3, 5/3, 8
C2. Double unders; 50 reps AFAP x4; rest 15 sec
50 unbroken x4, around 30 seconds each time
C3. HS walk; 25 feet x4; rest as needed to recovery
15/10
10/10/10
15/10
10/10/10
D1. Bench press; 8, 8, 2, 2; rest 90 seconds
85, 90, 105, 110
D2. Supinated weighted pull ups; 2.2.2x4; rest 15 sec/rest 90 seconds
20# for all
D3. Seated behind the neck snatch grip strict Z press; 4-5x4; rest 90 seconds
55x5
65x5
70x5
70x5
D4. Bent over barbell rows; 6-8x4; rest 90 seconds
95x8x4
+
mobility work 20-30 min
Done
Butterfly was just okay today, I'll keep trying trying trying. The 'C' series felt way better than last week. I was alone in the gym and able to focus more. Double unders are feeling amazing, such progress, thank you. HS walk was better, less flailing. Still so so hard to breath and walk. On the 4th round I actually made it 10 feet on my first kick up after just the 15 second rest. All the other rounds took a few tries until I caught my breath. Such good practice. D series was fun. Thanks and happy 4th of July!!!!!
Workout:
A. Negative Muscle ups; accumulate 14 slow controlled reps
14
B. Butterfly CTB tech work 10 min
Done, box drill, some doubles
C1. Strict hspu; 8 reps x4; rest 15 sec
8, 5/3, 5/3, 8
C2. Double unders; 50 reps AFAP x4; rest 15 sec
50 unbroken x4, around 30 seconds each time
C3. HS walk; 25 feet x4; rest as needed to recovery
15/10
10/10/10
15/10
10/10/10
D1. Bench press; 8, 8, 2, 2; rest 90 seconds
85, 90, 105, 110
D2. Supinated weighted pull ups; 2.2.2x4; rest 15 sec/rest 90 seconds
20# for all
D3. Seated behind the neck snatch grip strict Z press; 4-5x4; rest 90 seconds
55x5
65x5
70x5
70x5
D4. Bent over barbell rows; 6-8x4; rest 90 seconds
95x8x4
+
mobility work 20-30 min
Done
Butterfly was just okay today, I'll keep trying trying trying. The 'C' series felt way better than last week. I was alone in the gym and able to focus more. Double unders are feeling amazing, such progress, thank you. HS walk was better, less flailing. Still so so hard to breath and walk. On the 4th round I actually made it 10 feet on my first kick up after just the 15 second rest. All the other rounds took a few tries until I caught my breath. Such good practice. D series was fun. Thanks and happy 4th of July!!!!!
Tuesday, July 3, 2018
July 2, 2018
Daily score: 6 (just a little tired, not bad)
Workout:
A. Overhead squat; 3x3; rest 2 min
125, 130x2, 125
B. Back squat; 10 sets of 3 @83%+ 1rm; rest as needed (try to increase
weight as you go)
155, 160, 160, 160, 160
165, 165, 170, 165, 155
C. Clean grip deadlifts; 15, 15, 15; rest 2 min
135x15x3
D1. Single leg RDL; 6-8x3; rest 1 min
20x8/side
25x8/side x2
D2. DB step overs; 12 reps x3; rest 1 min
35# DBs x12 x3
D3. Sandbag over shoulder; 10 reps x3; rest 2 min (switch shoulder per rep)
10x3 70# sand bag
+
Row sprint 15 seconds @100%
rest 1:45
x6
Done, all between 95-100m
I rode pretty hard downhill yesterday and things are just strangely and randomly tight and sore in my legs, glutes, back, and even my elbows. I ride downhill with my left leg forward and right back so it always creates lopsided tension. It's all fine, learning how to stretch and mobilize more effectively. The thing with heavy OHS is I have to rev up some aggression. I tried but I did note I wasn't able to get 100% there. Hence the drop at 130 on the last rep. Next time. Back squats were empowering. I haven't squatted that much weight cummulatively ever. My right glute/hip area was lit up after so I didn't go crazy on the weight on the DLs just to be safe. I mobilized it after this workout and it's not too bad the next day. D series and rowing went well, tough stuff. Thanks!
Workout:
A. Overhead squat; 3x3; rest 2 min
125, 130x2, 125
B. Back squat; 10 sets of 3 @83%+ 1rm; rest as needed (try to increase
weight as you go)
155, 160, 160, 160, 160
165, 165, 170, 165, 155
C. Clean grip deadlifts; 15, 15, 15; rest 2 min
135x15x3
D1. Single leg RDL; 6-8x3; rest 1 min
20x8/side
25x8/side x2
D2. DB step overs; 12 reps x3; rest 1 min
35# DBs x12 x3
D3. Sandbag over shoulder; 10 reps x3; rest 2 min (switch shoulder per rep)
10x3 70# sand bag
+
Row sprint 15 seconds @100%
rest 1:45
x6
Done, all between 95-100m
I rode pretty hard downhill yesterday and things are just strangely and randomly tight and sore in my legs, glutes, back, and even my elbows. I ride downhill with my left leg forward and right back so it always creates lopsided tension. It's all fine, learning how to stretch and mobilize more effectively. The thing with heavy OHS is I have to rev up some aggression. I tried but I did note I wasn't able to get 100% there. Hence the drop at 130 on the last rep. Next time. Back squats were empowering. I haven't squatted that much weight cummulatively ever. My right glute/hip area was lit up after so I didn't go crazy on the weight on the DLs just to be safe. I mobilized it after this workout and it's not too bad the next day. D series and rowing went well, tough stuff. Thanks!
July 1, 2018
Daily score: 7
Workout:
Outdoor day
Mountain biking, 2.5 hours, 10-12ish miles
All good. Getting better and faster :).
Workout:
Outdoor day
Mountain biking, 2.5 hours, 10-12ish miles
All good. Getting better and faster :).
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