October 30, 2018

Daily score: 6 (arms still sore)

Workout:

A. High hang power snatch; build to a 3rm

90

B. Back squat; build to a 5rm

160 (5# PR)

C. Single arm DB OHS; 10 x3/side; rest 1 min bw sides

20/25/30

D. Two arm KB snatch x5/OH walking lunge 25 feet; rest 2 min x5 complexes

26# kbs, x5 complexes

+
For time:
Row 500m
50 wall balls

4:35 (row 1:54)

Still some tricep, chest, neck soreness.  It's normal for me to have the worst soreness 2 days after a tough workout though.  Happy to even hit my old 5 rm back squat, great to add 5#'s.  Especially after a month of feeling weak and tired.  It was all about keeping tension in my low back/abs.  Thanks!

October 29, 2018

Daily score: 6 (arms so sore)

Workout:

A1. Hollow body hold; 30 seconds x5; rest 30 sec

30x5

A2. Bike sprint on indoor trainer; 30 secods @100% effort x5; rest 2 min

30x5

B1. Hanging straddle L hold; amsap x4; rest 30 sec

20, 22, 22, 22

B2. Side plank; 30 seconds x4/side; rest 30 sec

30/side x4

B3. Arch body rock; 30 seconds x4; rest as needed

30x4

C1. V-ups; 20 reps x3; rest 30 sec

20x3

C2. HAnging L flutter kicks; 30 seconds x3; rest 30 sec

30x3 with bent knees 

+
30 min @sustainable effort
2 min indoor bike trainer
20 seconds plank hold in rings in external rotation

11 rounds


Arms/chest pretty sore, which is awesome.  Even a little more soreness today, the second day.  If I had to pick a most sore region it would be the triceps.  This workout went well.  Bike trainer is definitely work.  Really heats up the legs fast.  Compared to the airdyne I feel it more in my quads than breathing.  I had to split up the V-ups on the second two rounds.  And straight leg flutter kicks could only last about 5 seconds so I went to bent knee and still had to do 15/15 seconds.  30 mins on the bike with plank was awesome, great steady challenge.  I can definitely notice my energy is finally back.  Thanks!

October 28, 2018

Daily score: 7 (some neck soreness)

Workout:

A. Weighted pull up; 2-3x3; rest 90 secnods

26x3
28.5x2x2

B. Strict CTB pull ups; amrap unbroken x3; rest 2 min

3,3,3

C. CTB butterfly tech work 10-15 min

mostly singles, a couple doubles

D. Negative ring muscle ups; accumulate 15 reps not for time

15

E1. Bench press; 5 sets of 10; rest 90 seconds

90, 85, 85, 85, 85

E2. Bent over barbell rows; 8-10x5; rest 90 seconds

75x10
85x10
90x8
90x8
90x8

+
8 min amrap:
20 S2O 35# DB/hand
40 double unders

3 rounds +1 S2O

CTB butterfly has regressed a bit.  I was able to do triples at one point.  I think I just need to touch on it here and there and not forget the rhythm.  My 15th negative mu was a pretty fast drop.  The wod went well on the du's but the db's felt pretty heavy.  Happy with my effort, that was a hard fun one.  Arms are even sore the next day which is so rare for me.  Thanks!

October 27, 2018

Daily score: 5 (out late at a party last night, hungover)

Workout:

AM
Swim at pool:
warm up
+
25y swim
3 breath rest
x10
(3 breathe rest means you inhale when you hit the wall, then put your
face back in the water to breathe out, and repeat x3)

Done x10

+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)

Anywhere from 1/2 to 3/4 the length of the pool



PM
A. Squat clean and jerk; 6 triples @75+% 1rm; rest 2min

at 108#, done

B. Overhead squat; 5x5; rest 2 min

95x5x5

C. Partial clean grip deadlift from knee; build to a 3rm

245

+
Row sprint 20 secods @100%
rest 10 sec
30 seconds max reps thrusters 55#
rest 3 min
Assault bike sprint 20 secods @100%
rest 10 sec
30 seconds max reps power snatch 55#
rest 3 min
x2 (repeat both intervals)

thrusters: 12/12
snatches: 11/11
Done

I actually felt way better after working out, it was tough to get started though.  I did the gym session first then went to the pool.  My upper back/neck is pretty sore so I took it easy on the OHS.  Deadlift limiting factor was the clean grip.  The intervals were painful...d/t the intensity.  Swimming was super enlightening.  I cannot believe how hard it was for me to exhale slowing and relaxed with my face just under the surface of the water.  I noticed that as I brought my face out I would exhale more before I inhaled.  As though I was unable to do it fully while submerged.  So interesting how hard it was to overcome that instinct...basically I couldn't overcome it.  The underwater swimming was easier and more relaxed but I didn't push the breath holding much.  Thanks!

October 25, 2018

Daily score: 7 (sore legs, quads, and back muscle soreness, the good kind)

Workout:

A. Breath retention drill

inhalation hold times: :32, 40, 45, 43, 50
exhalation hold times: :12, 14, 14, 16, 16

B1. Hanging L hold; amsap x2; rest 30 sec

:32
:22

B2. Seated straddle lift off isometric hold; amsap x2; rest 30 sec

:20
:18

B3. Arch body rock; amsap x2; rest 2 min

:38
:40

C1. Row sprint 30 seconds @100% x2; rest 20 sec
C2. Side plank; 40 seconds x2/side; rest 20 sec
C3. Tuck ups; 20 reps x2; rest as needed to recovery

Done x 2

D1. Tuck front lever hold; 20 seconds x2; rest 40 sec
D2. Assisted german hang; 20 seconds x2; rest 40 sec

Done x2

+
2 rounds for time:
12 bar facing burpees
24 calories airdyne

4:50

Definitely sore from previous workout, legs were screaming and stiff during warm up.  I didn't notice the back muscle fatigue until the arch body rocks.  Breath work was enlightening, soooooo much harder to hold on exhalation and much harder to be calm during that hold.  I imagined myself being tossed in a wave at the same time and trying to be calm.  Everything else went as expected.  Even a little more sore in the legs the next day.  Thanks!

October 24, 2018

Daily score: 8

Workout:

A. Squat snatch; build to a max

115

B. Squat clean and jerk; build to a max

145

C. 2" deficit deadlift; 3, 3, 3, 3, 3; rest 2 min

175, 185, 195, 205, 215

D. DB step overs; 12 reps x4; rest 90 seconds

35# each hand, 12x4

E. Slam balls; 5 reps as aggressively as possible x4; rest 90 seconds

30#, 5x4

F. OHS; build to a 10rm

95 (10# pr)

+
For time:
30 DB power snatch
30 box jump overs 20"
30 DB OHS (15 per arm alternating every 5)

35# DB
6:13

Felt great to get back at it.  I did feel some lightheadedness between the heavy lifts but had good energy.  All of my jerks were lazy and ugly today.  Excited to get 95x10 on the OHS, was challenging.  First two DB OHS in the WOD were fails, I just couldn't stabilize until I caught my breath a bit.  Realllly enjoyed exerting myself and getting to attempt those max's.  Thanks!

October 16, 2018

Daily score: 7

Workout:

Mountain biking, 2 hours, 12 miles

Beautiful fall day, went at my own pace and had a great time just getting out.

October 15, 2018

Daily score: 6

Workout:


Jump rope skill session. Single unders…
20 seconds split jumps (jumping feet out and in)
rest 10 sec
20 seconds skier jumps (jump both feet together side to side)
rest 10 sec
20 seconds forward straddles (feet together, one foot
forward/backward, back togther, switch)
rest 10 sec
20 seconds 2 step (Jump normal then tap one heel on the ground, then
back to normal jump, then switch)
rest 10 sec
20 seconds speed step (like jogging in place)
rest 10 sec
20 seconds backward jump roping
rest as needed bw sets
x4 sets
*film.  I don't have videos of this, but should be pretty straight forward

Done x4

+
A. Butt kick jumps; 10 reps x3; rest 90 seconds


10x3

B. Tuck jump bucks; 10 reps x3; rest 90 seconds


10x3

C. Side to side skater jumps; 6 reps x3; rest 90 seconds


6x3

D. Squat box jumps; 10 reps x3; rest 90 seconds


10x3

+
Assault bike sprint 10 seconds @100%
rest 50 seconds
x12

Missed 

Not sure if you wanted me to video the jump rope series or not but I did.  Wasn’t terrible.  Videoed round 2, got better at it by round 4.  Squat box jumps were the hardest of the rest of it!  Exposed my lack of explosivity for sure.  I had to skip the bike d/t plus I was tired out.  Thanks!

October 14, 2018

Daily score: 6

Workout:

A. Snatch balance; build to a tough sinlge

115

B. Squat snatch; 5 singles @85% 1rm; rest 90 seconds

5 at 100#

C. Front squat for speed; 5 sets of 3 completed within 6 seconds from
start to finish of reps; rest 2 min

 100, 110, 115, 120, 125

+
3 min amrap:
10 wall balls
10 hang power snatch 55#

2+10+4

rest exactly 1 min
3 min to build to a tough single deadlift

240

rest as needed to recovery
3 min amrap:
10 bar facing burpees
10 TTB

1+10+6

rest exactly 1 min
3 min to build to a tough single overhead squat

125

+
cool down/mobility work 20-30 min

Done, hips, hami's

I know my snatch balance looks slow and I catch super high and that's not the idea...but, that is me trying my hardest to drop faster.  The snatch balance work did make the 5 single squat snatches feel more snappy.  Fun to play with the barbell.  I thought I would tap out at 115 on the front squats but made it to 125, it took some practice to get the rhythm of moving faster.  Amazing how tired just a little cardio made me.  Where I noticed the biggest change was with the TTB, I could hardly string 3 together!  I just felt zero midline strength.  I used to be able to do 10 unbroken.  I took my time with the mobility and plan to go take a nap now :).  Thanks!

October 12, 2018

Daily score: 7

Workout:

Outdoor day

Mountain biking, 3.5 hours, 15 miles, 2000+ feet elevation gain

This was one of the most beautiful fall days of the year.  I drove up the gorge to Hood River and took my time riding a trail system up and down in a beautiful canyon.  I just kept doing loops and checking in to see if I needed to rest.  But I couldn't stop, it was perfectly gorgeous with fall colors, crisp weather, and perfectly packed dirt.  Soul healing and had to make me physically better not worse.  I was definitely tired after, but satisfied with such a gift of a day. 

October 11, 2018

Daily score: 7

Workout:

A. Side plank; 30 seconds x6; rest 30 sec

 Done

B. Hollow body hold; 30 secodns x6; rest 30 seconds

 Done, last 2 with arms at sides vs overhead

C. Arch body hold; 30 secodns x6; rest 30 sec

 Done

D. Hanging L hold with flutter kicks; 30 seconds x5; rest 90 seconds

 all 20 seconds only, first 2 right quad was crampy

E. Mountain climbers; 30 reps x4; rest 90 seconds

 30x4

F. Laying overhead medball throws (hold the ball overhead laying flat
on the floor and then throw that toward a wall behind your feet so you
are throwing it down from overhead like a straight arm band lat pull
down); 5 reps as aggressive as posisble x5; rest as needed


14# ball, 5x5

Fueled on a lot of sleep and took my time going through this.  Did some HS holds in warm-up.  Pretty happy to make it through the HBH, was tough.  The L-holds with flutter kicks- was all I could do to make it to 20 seconds.  Will probably do an easy ride tomorrow, weather is beautiful.  Then another workout over the weekend.  Thanks!

October 8, 2018

Daily score: 6 (low energy)

Workout:

A. Single arm DB squat snatch; 10 alt'ing reps x5; rest 90 seconds

25, 30, 35, 35, 35

B. Two arm DB front rack walking lunges; 20 steps x2; rest 90 seconds

35's x 20 x 2

C. Single leg rdl; 8-10x3; rest 1 min bw sides

20# DB in each hand x10/side x3

D. Two arm KB OH reverse lunges; 20 alt'ing steps x2; rest 90 seconds

20's, 26's

+
Assault bike sprints 10 secnods @100%
rest 50 secnods
x20

Done, total 216 cals

+
mobility work 20-30 min


Done


Just feeling low energy today.  Working on stress management and not being so busy.  I felt waaaaay better after this workout.  I needed that time alone and to get back on track.  Heading out to the mountains to ride again this afternoon too, taking the dog so it'll be more of a recovery ride.  The rdls are harder on the right leg, I have to fight to keep the knee from collapsing in.  The two arm OH lunges were a fun challenge, had no idea what weight would be manageable.  I think maaaaaybe I could get through with 35s.  Bike was tough, was ready to be done by round 17.  Good for me though.  I took my time with the mobility, felt great.  Thanks!

October 7, 2018

Daily score: 7

Workout:

Outdoor day


Mountain biking, 3 hours

Great day!  Was spirit lifting to get out of the rain in the city and ride.

October 5, 2018

Daily score: 8

Workout:

A. Weighted pull ups; 2-3x5; rest 90 seconds


26x3
28.5x2x4

B. Strict press; 10 sets of 3 @80% 1rm; rest as needed


Done at 80#

C1. Bench press; 10 sets of 3 @75% 1rm; rest 1 min


Done at 101#

C2. Bent over single arm DB rows; 4-6x10/side; rest 1 min


45x6/side
50x5/side x9

D. HS hold against wall with weight shifts or shoulder taps; 20 secons
x5; rest 90 seconds


Done x5

E. Inverted hang on rings; 20 seconds x5; rest as needed


20x5

F. Forward and backward roll tech work 10 min

Done


Great workout.  Felt strong.  Roll practice was a blast, been forever.  Surprised to only have sore legs the next day, arms feel great.  Thanks!

October 4, 2018

Daily score: 7

Workout:

A. Back squat 10 sets of 3 @70% 1rm; rest 90 seconds


Done at 140

B. Clean grip deadlifts; 10 sets of 3 @70% 1rm; rest 90 seconds


Done at 195

C1. Rear foot elevated split squat; 8-10x3; rest 1 min


10/side x3

C2. Shrimp squats; 5 slow controlled reps per side x3; rest 1 min
C3. Side to side cossack squats; 5 slow reps in both directions x3; rest 1 min
C4. Short hamstring isometric; 20 seconds x3/side; rest 1 min
C5. Seated 90-90 external rotastion lift off (front leg); 10 seconds
x3/side; rest 10 sec
C6. Seated 90-90 internal rotation lift off (back leg); 10 seconds
x3/side; rest as needed to recovery

All of the above done x3


Finally felt better and was so good to move some weight.  On the the internal rotation 90-90’s basically it was 10 seconds of glute cramp and that was it.  Only cramped the first round on the short hamstring iso.  Thanks!