Daily score: 6 (well rounded soreness)
Workout:
A. Toes to bar; 100 for time in sets of 5 unbroken
14:33 (tore right hand pretty good at around 80 reps, slowed me down)
B. Muscle up skills and drills 10-15 min
Done, toe spot drill, banded ring pull downs, banded transitions
C. HS walk skill work 10-15 min
Done, some 25' walks, attempts at turns/holds to walking/walking to hold
D1. Banded tuck planche; 15 seconds x5; rest 15 sec
D2. Feet elevated reverse plank; 15 seconds x5; rest 15 sec
D3. Negative vertical body levers; 5 slow controlled reps x5; rest as needed
Done x5
+
Bike sprint 1 min @max sustainable effort
bike 3 min easy and continuous
x3 sets
Done
+
bike sprint 10 seconds @max effort
bike 3 min moderate and continuous
x3 sets
Done
+
cool down/stretching 10-15 min
Done
TTB felt pretty good other than the hand tear. HS walking time was fun. Bike sprints hurt...I thought a minute max sustainable wouldn't be that bad but wow did that hurt and I went out way to hot on the first one. For the record, super sore legs the next day, I think mostly related to wednesday's workout. Thanks!
Friday, November 30, 2018
Wednesday, November 28, 2018
November 28, 2018
Daily score: 6 (arms sore, abs sore, quads sore, long day at work)
Workout:
A. Snatch pulls; 3x3; rest 2 min
105, 115, 115
B. Thruster; 20 for time @80% 1rm (From floor)
3:30 (8/6/6) at 105#
C. Front squat drop sets; 5.5.5x3; rest 30 sec/rest as needed to full
recovery (pick a load that feels like a 6 rep max. Perform 5 reps,
strip as little weight as you need off of your bar to try to perform 5
unbroken reps again on 30 sec rest, repeat one more time. After the
15 reps rest as needed. Your goal is to hit the heaviest 5.5.5 you
can on the last set and successfully make all lifts for the day
125,110,105
125,110,105
125,115,110
D. DB step overs; 20 for time @50#/hand to 20"
3:47 (4/4/4/2/2/4)
+
10-->1
unbroken single leg jump ropes
unloaded step ups with a controlled eccentric
7:36 (did each leg on the jumps, alternated the step ups and went lateral to a 24” box)
This was one of the harder workouts I’ve done. Everything shy of the snatch pulls and the wod took a lot of courage/intensity. Legs were fired up after the thrusters. Probably should have rested a tad more before starting the front squats. That drop set thing HURT. I knew I needed to up the weight on the last set but it was hard to make myself do it. I didn’t really get close to failing but the last rep of every single set of 5 was slow. The step overs with 50’s were incredibly hard. My left leg is definitely weaker. The wod was fine, I did slow controlled eccentrics and didn’t rush. Thanks!
Workout:
A. Snatch pulls; 3x3; rest 2 min
105, 115, 115
B. Thruster; 20 for time @80% 1rm (From floor)
3:30 (8/6/6) at 105#
C. Front squat drop sets; 5.5.5x3; rest 30 sec/rest as needed to full
recovery (pick a load that feels like a 6 rep max. Perform 5 reps,
strip as little weight as you need off of your bar to try to perform 5
unbroken reps again on 30 sec rest, repeat one more time. After the
15 reps rest as needed. Your goal is to hit the heaviest 5.5.5 you
can on the last set and successfully make all lifts for the day
125,110,105
125,110,105
125,115,110
D. DB step overs; 20 for time @50#/hand to 20"
3:47 (4/4/4/2/2/4)
+
10-->1
unbroken single leg jump ropes
unloaded step ups with a controlled eccentric
7:36 (did each leg on the jumps, alternated the step ups and went lateral to a 24” box)
This was one of the harder workouts I’ve done. Everything shy of the snatch pulls and the wod took a lot of courage/intensity. Legs were fired up after the thrusters. Probably should have rested a tad more before starting the front squats. That drop set thing HURT. I knew I needed to up the weight on the last set but it was hard to make myself do it. I didn’t really get close to failing but the last rep of every single set of 5 was slow. The step overs with 50’s were incredibly hard. My left leg is definitely weaker. The wod was fine, I did slow controlled eccentrics and didn’t rush. Thanks!
November 27, 2018
Daily score: 7 (sore arms)
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x10; rest
1 min (increase pace each 15 seconds so the last 15 is a SUSTAINABLE
max effort)
* sustainable max is the maximum pace you think you can maintain from
set 1 to 10 with a decreased rest interval to 1 min
Done x10
+
A. Seated Pike lifts; 12 reps with 10 sec isometric on last rep x5; rest 1 min
12x5
B. Seated straddle lifts; 12 reps with a 10 sec isometric on the last
rep x5; rest 1 min
12x5
C1. Side plank overarch; 10 reps x5/side; rest 1 min bw sides
C2. Tall kneeling paloff press with overhead reach; 5 reps with 10 sec
isometric hold on last rep x5; rest 1 min
Done x5
D1. Arch body rock; 1 min x4; rest 30 sec
D2. Cat/camel; 5 reps x4; rest 30 sec
D3. V-ups; 20 reps x4; rest as needed
Done x4, had to rest some on each arch body rock minute
+
30 min easy continuous bike on indoor trainer
Done
Bike definitely lit up my quads. Everything else went well, I can't arch body rock for a whole minute without a little break, my body hates those, but I did the best I could. Thanks!
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x10; rest
1 min (increase pace each 15 seconds so the last 15 is a SUSTAINABLE
max effort)
* sustainable max is the maximum pace you think you can maintain from
set 1 to 10 with a decreased rest interval to 1 min
Done x10
+
A. Seated Pike lifts; 12 reps with 10 sec isometric on last rep x5; rest 1 min
12x5
B. Seated straddle lifts; 12 reps with a 10 sec isometric on the last
rep x5; rest 1 min
12x5
C1. Side plank overarch; 10 reps x5/side; rest 1 min bw sides
C2. Tall kneeling paloff press with overhead reach; 5 reps with 10 sec
isometric hold on last rep x5; rest 1 min
Done x5
D1. Arch body rock; 1 min x4; rest 30 sec
D2. Cat/camel; 5 reps x4; rest 30 sec
D3. V-ups; 20 reps x4; rest as needed
Done x4, had to rest some on each arch body rock minute
+
30 min easy continuous bike on indoor trainer
Done
Bike definitely lit up my quads. Everything else went well, I can't arch body rock for a whole minute without a little break, my body hates those, but I did the best I could. Thanks!
Monday, November 26, 2018
November 26, 2018
Daily score: 7
Workout:
A. Perform 30 sets of 3 unbroken butterfly pull ups for time (chin over bar)
Done
B1. Wall facing hs shoulder taps; 10 reps as slowly and controlled as
possible x4; rest 30 sec
10x4
B2. Single arm ring plank; 20 secods x4; rest 30 sec
10/arm x4
B3. Single arm ring rows; 10 reps x4; rest 30 sec
10/arm x4
B4. Bent over thumbs up reverse flies; 12-15x4; rest 30 sec
5# x15
8# x12
8 x13
8 x12
B5. Standing DB lateral raises (take them with a hollow body from your
side all the way overhead)
8# x10 x4
C1. Bench press; 5x5; rest 10 sec
100, 105, 105, 105, 105
C2. 10 bar facing burpees @100% speed x5; rest 2 min
10x5, all 30-35 seconds
D1. Tall kneeling shoulder rotations; 5 slow controlled reps on both
arms in both directions; rest as needed as you alternate between D1/2
D2. Prone passthroughs; 5 slow controlled reps normal grip and eagle grip
Done
Got a blood blister around 70 reps on the pull ups but didn’t tear. This was good practice on the butterfly. Should probably keep working the pull ups before moving to ctb again. Everything else was challenging but went well. Arms are jello. Thanks!
Workout:
A. Perform 30 sets of 3 unbroken butterfly pull ups for time (chin over bar)
Done
B1. Wall facing hs shoulder taps; 10 reps as slowly and controlled as
possible x4; rest 30 sec
10x4
B2. Single arm ring plank; 20 secods x4; rest 30 sec
10/arm x4
B3. Single arm ring rows; 10 reps x4; rest 30 sec
10/arm x4
B4. Bent over thumbs up reverse flies; 12-15x4; rest 30 sec
5# x15
8# x12
8 x13
8 x12
B5. Standing DB lateral raises (take them with a hollow body from your
side all the way overhead)
8# x10 x4
C1. Bench press; 5x5; rest 10 sec
100, 105, 105, 105, 105
C2. 10 bar facing burpees @100% speed x5; rest 2 min
10x5, all 30-35 seconds
D1. Tall kneeling shoulder rotations; 5 slow controlled reps on both
arms in both directions; rest as needed as you alternate between D1/2
D2. Prone passthroughs; 5 slow controlled reps normal grip and eagle grip
Done
Got a blood blister around 70 reps on the pull ups but didn’t tear. This was good practice on the butterfly. Should probably keep working the pull ups before moving to ctb again. Everything else was challenging but went well. Arms are jello. Thanks!
Saturday, November 24, 2018
November 23, 2018
Daily score: 6 (a little slow from too much debauchery yesterday)
Workout:
AM
Swim at pool:
warm up
+
25y swim on alternate stroke breath (every other stroke)
rest 30 sec
25y swim on every 3rd stroke breath
rest 30 sec
25y swim on every 4th stroke breath
rest 30 sec
25y swim on every 5th stroke breath
rest 30 sec
25y swim on every 6th stroke breath
rest as needed
x3 sets
Done
+
Breathe hold freestyle swim; 25y @100% effort
rest 1 min
x4 sets
(take as little breaths as possible in the 25y swim. Aim to go the
entire thing with no breaths)
1 breath
zero breaths
1 breath
1 breath
PM
A. Squat clean and jerk; 10 reps AFAP @80% 1rm
6:30 at 125
B. Overhead squat; 20 for time @70% 1rm (from floor)
3:40 at 105 (8/7/5, all snatches, no misses)
+
3 rounds for time:
Row 20 cals
10 DB step overs 35#/hand
80 double unders
14:08
+
mobility work 20-30 min
Done
Swimming felt great. I only made the whole length without breathing the one time, but proud of that. The other 3 times I got to about 15 or 16 strokes and it takes me about 20 to go the whole way. The gym workout was a tough one. Feeling my legs the next day. My calves are even sore. Probably didn't help that I was feeling a little sluggish after wine and too much food yesterday. The clean and jerks were my wake up call. I felt much better by the OHS. And the wod hurt but was fun. Thanks!
Workout:
AM
Swim at pool:
warm up
+
25y swim on alternate stroke breath (every other stroke)
rest 30 sec
25y swim on every 3rd stroke breath
rest 30 sec
25y swim on every 4th stroke breath
rest 30 sec
25y swim on every 5th stroke breath
rest 30 sec
25y swim on every 6th stroke breath
rest as needed
x3 sets
Done
+
Breathe hold freestyle swim; 25y @100% effort
rest 1 min
x4 sets
(take as little breaths as possible in the 25y swim. Aim to go the
entire thing with no breaths)
1 breath
zero breaths
1 breath
1 breath
PM
A. Squat clean and jerk; 10 reps AFAP @80% 1rm
6:30 at 125
B. Overhead squat; 20 for time @70% 1rm (from floor)
3:40 at 105 (8/7/5, all snatches, no misses)
+
3 rounds for time:
Row 20 cals
10 DB step overs 35#/hand
80 double unders
14:08
+
mobility work 20-30 min
Done
Swimming felt great. I only made the whole length without breathing the one time, but proud of that. The other 3 times I got to about 15 or 16 strokes and it takes me about 20 to go the whole way. The gym workout was a tough one. Feeling my legs the next day. My calves are even sore. Probably didn't help that I was feeling a little sluggish after wine and too much food yesterday. The clean and jerks were my wake up call. I felt much better by the OHS. And the wod hurt but was fun. Thanks!
November 22, 2018
Daily score: 8
Workout:
60 min continuos sustainable bike ride on trainer
+
mobility work 20-30 min
Done and done
I put an audiobook on and managed to stay the whole 60 mins on the bike. It wasn't even that bad. I definitely needed the mobility time after though. Thanks!
Workout:
60 min continuos sustainable bike ride on trainer
+
mobility work 20-30 min
Done and done
I put an audiobook on and managed to stay the whole 60 mins on the bike. It wasn't even that bad. I definitely needed the mobility time after though. Thanks!
Thursday, November 22, 2018
November 21, 2018
Daily score: 8
Workout:
A. Snatch grip 2" deficit deadlifts; 5, 5, 5, 3, 3, 3; rest 2 min
145, 155, 165, 175, 185, 195
+
In a 21 min window you have 7 min to establish a:
- 1rm overhead squat
- 1rm front squat
- 1rm back squat
OHS 145 (125, 135)
FS 165 5# PR (135, 140, 145, 150, 155, 160)
BS 185 (175, 175)
+
Row 500m for time directly into a 2k row for time
1:50
9:06
So strange how these snatch grip DLs light up that tight spot at the base of the right glute but it never hurts the next day. The 3 reps at 195 nearly tore my thumbs off...or less melodramatically- nearly left a blister. Shoulders were kinda scrunchy from yesterday and OHS was tough, I had to drop the 135 and 145 rep so as not to risk getting hurt setting it back down on my neck. 145 wasn't beautiful but counted. No failed reps. Front squat felt way better this week than last. Yes, I did a gazillion reps of front squats. I did it kinda on purpose after jumping to high too soon last week. I wanted to go slow and feel confident with each jump. Worked great! I think I may have even hit 170 with more time. I messed up on the back squat and lifted 175 twice, like an idiot. Then I managed 185 but was a little scared because I nearly folded under it. I had another minute and a half but was afraid to try more without a spotter. That row combo hurt real good. My glutes hurt to sit on for the first 2 mins of the 2k. It also took about a minute after the 500 for me to pick up the pace from a slow flounder to a real row. This made me feel tough, thanks!
Workout:
A. Snatch grip 2" deficit deadlifts; 5, 5, 5, 3, 3, 3; rest 2 min
145, 155, 165, 175, 185, 195
+
In a 21 min window you have 7 min to establish a:
- 1rm overhead squat
- 1rm front squat
- 1rm back squat
OHS 145 (125, 135)
FS 165 5# PR (135, 140, 145, 150, 155, 160)
BS 185 (175, 175)
+
Row 500m for time directly into a 2k row for time
1:50
9:06
So strange how these snatch grip DLs light up that tight spot at the base of the right glute but it never hurts the next day. The 3 reps at 195 nearly tore my thumbs off...or less melodramatically- nearly left a blister. Shoulders were kinda scrunchy from yesterday and OHS was tough, I had to drop the 135 and 145 rep so as not to risk getting hurt setting it back down on my neck. 145 wasn't beautiful but counted. No failed reps. Front squat felt way better this week than last. Yes, I did a gazillion reps of front squats. I did it kinda on purpose after jumping to high too soon last week. I wanted to go slow and feel confident with each jump. Worked great! I think I may have even hit 170 with more time. I messed up on the back squat and lifted 175 twice, like an idiot. Then I managed 185 but was a little scared because I nearly folded under it. I had another minute and a half but was afraid to try more without a spotter. That row combo hurt real good. My glutes hurt to sit on for the first 2 mins of the 2k. It also took about a minute after the 500 for me to pick up the pace from a slow flounder to a real row. This made me feel tough, thanks!
Wednesday, November 21, 2018
November 20, 2018
Daily score: 6 (just because I had to start this at 7p, finished at 9. Got off work late.)
Workout:
A. CTB butterfly tech work 10-15 min
Done, doubles
B. Muscle up skills and drills 10-15 min
Done, toe spot, banded pull downs, ring row transitions
B1. Tuck front lever hold on rings; 30 seconds x5; rest 30 sec
Done
B2. Strict hspu; 10 reps AFAP x5; rest 30 sec
:43 (7/3), :23 unbroken, :23 unbroken, :22 unbroken, :23 unbroken
B3. Hollow body hold on GHD machine; 30 seconds x5; rest 30 sec
Done
B4. Bike sprint on indoor trainer; 60 secods progressive effort x5;
rest 2 min (increase pace each 20 seconds so the last 20 is a max
effort)
Done
+
20 min @sustainable effort
2 min indoor bike trainer
10 toes to bar AFAP
6 rounds plus 2 mins plus 6 TTB
rest 5 min
20 min @sustainable effort
2 min indoor bike trainer
6 DB power cleans 35#
7 rounds plus :35 on bike
I needed to move after being cooped up all day. CTB slightly better than last week. Really happy with 4 sets of 10 unbroken strict hspu's, felt good this week. Everything else went fine. Thanks!
Workout:
A. CTB butterfly tech work 10-15 min
Done, doubles
B. Muscle up skills and drills 10-15 min
Done, toe spot, banded pull downs, ring row transitions
B1. Tuck front lever hold on rings; 30 seconds x5; rest 30 sec
Done
B2. Strict hspu; 10 reps AFAP x5; rest 30 sec
:43 (7/3), :23 unbroken, :23 unbroken, :22 unbroken, :23 unbroken
B3. Hollow body hold on GHD machine; 30 seconds x5; rest 30 sec
Done
B4. Bike sprint on indoor trainer; 60 secods progressive effort x5;
rest 2 min (increase pace each 20 seconds so the last 20 is a max
effort)
Done
+
20 min @sustainable effort
2 min indoor bike trainer
10 toes to bar AFAP
6 rounds plus 2 mins plus 6 TTB
rest 5 min
20 min @sustainable effort
2 min indoor bike trainer
6 DB power cleans 35#
7 rounds plus :35 on bike
I needed to move after being cooped up all day. CTB slightly better than last week. Really happy with 4 sets of 10 unbroken strict hspu's, felt good this week. Everything else went fine. Thanks!
Monday, November 19, 2018
November 18, 2018
Daily score: 7 (a little tired from yesterday)
Workout:
Outdoor day
15 ish miles mountain biking
This was an out and back trail I had never ridden. It was gorgeous in a beautiful coastal forest. The ride out was all uphill and pretty unrelenting. For all the success I felt yesterday, this day humbled me. It was wet even though it wasn't raining and everything was so slick, not to mention the whole train was on a ledge of sorts. A totally new challenge. The great thing was- my legs held up fine. I wasn't out of 'fitness' just struggled with how to stay on the bike on slick roots, rocks, and leaves. No crashes though! Had an amazing time. Thanks!
Workout:
Outdoor day
15 ish miles mountain biking
This was an out and back trail I had never ridden. It was gorgeous in a beautiful coastal forest. The ride out was all uphill and pretty unrelenting. For all the success I felt yesterday, this day humbled me. It was wet even though it wasn't raining and everything was so slick, not to mention the whole train was on a ledge of sorts. A totally new challenge. The great thing was- my legs held up fine. I wasn't out of 'fitness' just struggled with how to stay on the bike on slick roots, rocks, and leaves. No crashes though! Had an amazing time. Thanks!
November 17, 2018
Daily score: 9
Workout:
Outdoor day
20 ish miles mountain biking
One of the best days of riding I have ever had. It was cool and crisp and sunny and tons of fall colors. It was also a tough technical long trail I had never ridden. And I did so well! No crashes. I went down the biggest drops I've ever done. And I passed one of the guys I've never been able to catch, twice! One time he was stopped and said he had to catch his breath and I was good and just kept going. This was huge not for ego but just a big sign of progress. Thanks!
Workout:
Outdoor day
20 ish miles mountain biking
One of the best days of riding I have ever had. It was cool and crisp and sunny and tons of fall colors. It was also a tough technical long trail I had never ridden. And I did so well! No crashes. I went down the biggest drops I've ever done. And I passed one of the guys I've never been able to catch, twice! One time he was stopped and said he had to catch his breath and I was good and just kept going. This was huge not for ego but just a big sign of progress. Thanks!
Friday, November 16, 2018
November 15, 2018
Daily score: 6 (tired from work)
Workout:
A. CTB butterfly tech work 10-15 min
Done
B. Muscle up skills and drills 10-15 min
Done
30 banded ring pull downs
15 toe spot
6 banded mu's
C. HS shoulder taps; 10 slow controlled alt'ing reps x3; rest as needed
10x3
D. Parallete push ups; amrap unbroken x4; rest 90 seconds (try to get
hands as low towards your hips as possible on each rep)
9, 10, 10, 9
+
shoulder mobility and movement work 20 min (shoulder rotations, band
work, stretching, etc)
Done
+
cool down/aerobic work 15 min
Done
Perfect workout for the end of a long busy week. Did some HS work in my warm up. Struggling with butterfly. Probably over thinking it. Everything else went really well. Mountain biking all day tomorrow, quite possibly the last gloriously nice weekend. Thanks!
Workout:
A. CTB butterfly tech work 10-15 min
Done
B. Muscle up skills and drills 10-15 min
Done
30 banded ring pull downs
15 toe spot
6 banded mu's
C. HS shoulder taps; 10 slow controlled alt'ing reps x3; rest as needed
10x3
D. Parallete push ups; amrap unbroken x4; rest 90 seconds (try to get
hands as low towards your hips as possible on each rep)
9, 10, 10, 9
+
shoulder mobility and movement work 20 min (shoulder rotations, band
work, stretching, etc)
Done
+
cool down/aerobic work 15 min
Done
Perfect workout for the end of a long busy week. Did some HS work in my warm up. Struggling with butterfly. Probably over thinking it. Everything else went really well. Mountain biking all day tomorrow, quite possibly the last gloriously nice weekend. Thanks!
Wednesday, November 14, 2018
November 14, 2018
Daily score: 7
Workout:
A. Snatch grip 2" deficit deadlifts; 5, 5, 5, 3, 3, 3; rest 2 min
135,145,155
165,185,185
B. Thruster; build to a 1rm
130
C. Front squat; build to a 1rm
155
D. Rear foot elevated single leg split squats; 6-8x3/side; rest 1 min bw sides
8 bw
8 with 26# kB
8 with 35# kB
+
For time:
50 foot front rack walking lunge 35# KB per hand
20 burpees to 6" reach
50 foot front rack walking lunge 35# KB per hand
2:57
Snatch grip dLs we’re slightly easier in 3’s than 5’s even with more weight just d/t grip. These do pull on the right hami insertion issue but I didn’t have any pain afterwards last week so I didn’t hold back this week. I’m not sure I have ever set a 1 rm thruster. Was kinda fun. I failed 135. The front squat I just approached totally wrong and then got some weird shooting headache on the way up out of my last attempt at 165 and called it. I warmed up doing 135,145, and then the 155 shown in the video and that felt great so I put 170 on the bar (bad choice to make such a big jump) and failed it. Then I tried 165 (my previous PR) and got the instant headache and also failed the weight. Funny thing is I just squat cleaned 155 the other day! So I really felt confident that I had more than that in a front squat. Not today. Everything else went great! Thanks!
Workout:
A. Snatch grip 2" deficit deadlifts; 5, 5, 5, 3, 3, 3; rest 2 min
135,145,155
165,185,185
B. Thruster; build to a 1rm
130
C. Front squat; build to a 1rm
155
D. Rear foot elevated single leg split squats; 6-8x3/side; rest 1 min bw sides
8 bw
8 with 26# kB
8 with 35# kB
+
For time:
50 foot front rack walking lunge 35# KB per hand
20 burpees to 6" reach
50 foot front rack walking lunge 35# KB per hand
2:57
Snatch grip dLs we’re slightly easier in 3’s than 5’s even with more weight just d/t grip. These do pull on the right hami insertion issue but I didn’t have any pain afterwards last week so I didn’t hold back this week. I’m not sure I have ever set a 1 rm thruster. Was kinda fun. I failed 135. The front squat I just approached totally wrong and then got some weird shooting headache on the way up out of my last attempt at 165 and called it. I warmed up doing 135,145, and then the 155 shown in the video and that felt great so I put 170 on the bar (bad choice to make such a big jump) and failed it. Then I tried 165 (my previous PR) and got the instant headache and also failed the weight. Funny thing is I just squat cleaned 155 the other day! So I really felt confident that I had more than that in a front squat. Not today. Everything else went great! Thanks!
November 13, 2018
Daily score: 7
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x10; rest
2 min (increase pace each 15 seconds so the last 15 is a max effort)
*rest as needed to full recovery bw sets 5/6
Done x 10
+
A. Seated Pike lifts; 10 reps x5; rest 1 min
10x5
B. Seated straddle lifts; 10 reps x5; rest 1 min
10x5
C. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
10/side x4
D1. Arch body rock; 1 min x3; rest 30 sec
1' x3
D2. Cat/camel; 5 reps x3; rest as needed
5x3
E. HAnging L straddles; 10 reps as fast as you can maintain quality of
motion x5; rest as needed
10x5
+
30 min easy continuous bike on indoor trainer
Done
Even more motivated on the trainer after feeling improvement on the trail. Everything went well other than the arch body rocks which I always hate. I couldn't do a full minute without a break. And I hated every second after about the first 10. Thanks!
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x10; rest
2 min (increase pace each 15 seconds so the last 15 is a max effort)
*rest as needed to full recovery bw sets 5/6
Done x 10
+
A. Seated Pike lifts; 10 reps x5; rest 1 min
10x5
B. Seated straddle lifts; 10 reps x5; rest 1 min
10x5
C. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
10/side x4
D1. Arch body rock; 1 min x3; rest 30 sec
1' x3
D2. Cat/camel; 5 reps x3; rest as needed
5x3
E. HAnging L straddles; 10 reps as fast as you can maintain quality of
motion x5; rest as needed
10x5
+
30 min easy continuous bike on indoor trainer
Done
Even more motivated on the trainer after feeling improvement on the trail. Everything went well other than the arch body rocks which I always hate. I couldn't do a full minute without a break. And I hated every second after about the first 10. Thanks!
Tuesday, November 13, 2018
November 12, 2018
Daily score: 7
Workout:
A. CTB butterfly tech work 10-15 min
Done, some pull ups only
B. Muscle up skills and drills 10-15 min
Done, feet elevated low ring rows, toe spot drill, banded, pulls on rings on bands
+
5 min amrap:
5 strict hspu
5 kipping hspu
3 rounds plus 2 strict
+
C. Negative ring muscle ups; accumulate 15 reps not for time with weighted vest
15 all with 5#'s
D. Strict ring dips; amrap unbroken x3; rest 2 min
7/6/5
F. Single leg balance matrix (touch with hand then touch with foot on 6 cones)
3x/leg, right hand, left hand, foot
Sometimes I swear I get worse at butterfly the more I try. I struggled with just butterfly pull ups today. I would say everything else went well. I wasn't able to get started until 7p so was super happy there wasn't a bunch of cardio at the end so that I was able to sleep. Thanks!
Workout:
A. CTB butterfly tech work 10-15 min
Done, some pull ups only
B. Muscle up skills and drills 10-15 min
Done, feet elevated low ring rows, toe spot drill, banded, pulls on rings on bands
+
5 min amrap:
5 strict hspu
5 kipping hspu
3 rounds plus 2 strict
+
C. Negative ring muscle ups; accumulate 15 reps not for time with weighted vest
15 all with 5#'s
D. Strict ring dips; amrap unbroken x3; rest 2 min
7/6/5
F. Single leg balance matrix (touch with hand then touch with foot on 6 cones)
3x/leg, right hand, left hand, foot
Sometimes I swear I get worse at butterfly the more I try. I struggled with just butterfly pull ups today. I would say everything else went well. I wasn't able to get started until 7p so was super happy there wasn't a bunch of cardio at the end so that I was able to sleep. Thanks!
Monday, November 12, 2018
November 11, 2018
Daily score: 8
Workout:
Outdoor day
2 hours mountain biking
This was a great great ride. We rode a trail I haven't ridden since last summer. Ends with a 20-30 minute climb out of a canyon. Last year I remember not making a lot of the last switch backs just because my legs were not able to provide any burst of power by that point. Yesterday, I rode the entire thing without coming off the bike and my legs felt like they had more in the tank. Truly amazing. Even just a few weeks of training and I can tell improvement. I think some of it is learning a better foot position on my pedal too. I noticed in my time on the trainer, without having to think about much else, that I was pedaling with my heel down, like I was taught to do horseback riding as a kid. I've been playing around with a more neutral and even toe down position and noticing how it incorporates more of my quads. Whatever it is, I noticed huge improvement yesterday. Also, meant to tell you how I feel like I am recovering faster. Last week during the workout with three 12 minute amraps, I was shot at the end of the last one, but then looked at the clock about 90 seconds after and was feeling way better and ready to go. Thanks!
Workout:
Outdoor day
2 hours mountain biking
This was a great great ride. We rode a trail I haven't ridden since last summer. Ends with a 20-30 minute climb out of a canyon. Last year I remember not making a lot of the last switch backs just because my legs were not able to provide any burst of power by that point. Yesterday, I rode the entire thing without coming off the bike and my legs felt like they had more in the tank. Truly amazing. Even just a few weeks of training and I can tell improvement. I think some of it is learning a better foot position on my pedal too. I noticed in my time on the trainer, without having to think about much else, that I was pedaling with my heel down, like I was taught to do horseback riding as a kid. I've been playing around with a more neutral and even toe down position and noticing how it incorporates more of my quads. Whatever it is, I noticed huge improvement yesterday. Also, meant to tell you how I feel like I am recovering faster. Last week during the workout with three 12 minute amraps, I was shot at the end of the last one, but then looked at the clock about 90 seconds after and was feeling way better and ready to go. Thanks!
Friday, November 9, 2018
November 9, 2018
Daily score: 6 (general soreness, mostly shoulders, tired from the week)
Workout:
AM
Swim at pool:
warm up
+
50y swim
3 breath rest
x3
rest as needed
x3 sets
+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)
Done
PM
A. Squat clean and jerk; build to a max in 3 attempts
155! 5# PR (135, 145)
B. Squat snatch; build to a max in 3 attempts
115 (115 failed twice, hit once)
+
open workout 15.5 (row/thrusters)
12:07
(10/9/9, 8/7/6, 9/6, 9)
(between 850-900 cals/hr)
Swimming felt great, helped me loosen up some stiffness. Breathing work is improving. Less panic. Shoulders felt tired going into the afternoon workout. Pretty impressed with how my legs held up this week. I did this workout today as the 5th day in a row because I work night shift tonight and really want to be able to rest tomorrow. Suuuuuppper excited about the squat clean and jerk PR. That's been a long time coming. Snatch didn't goes as well. I failed 115 twice before I hit it. I think my shoulders are just fatigued today. 15.5 hurt a bit but not as bad as I recall. I breathe way better during thrusters now than I used to and feel like I am hitting better positions. Now, to work! Thanks!
Workout:
AM
Swim at pool:
warm up
+
50y swim
3 breath rest
x3
rest as needed
x3 sets
+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)
Done
PM
A. Squat clean and jerk; build to a max in 3 attempts
155! 5# PR (135, 145)
B. Squat snatch; build to a max in 3 attempts
115 (115 failed twice, hit once)
+
open workout 15.5 (row/thrusters)
12:07
(10/9/9, 8/7/6, 9/6, 9)
(between 850-900 cals/hr)
Swimming felt great, helped me loosen up some stiffness. Breathing work is improving. Less panic. Shoulders felt tired going into the afternoon workout. Pretty impressed with how my legs held up this week. I did this workout today as the 5th day in a row because I work night shift tonight and really want to be able to rest tomorrow. Suuuuuppper excited about the squat clean and jerk PR. That's been a long time coming. Snatch didn't goes as well. I failed 115 twice before I hit it. I think my shoulders are just fatigued today. 15.5 hurt a bit but not as bad as I recall. I breathe way better during thrusters now than I used to and feel like I am hitting better positions. Now, to work! Thanks!
November 8, 2018
Daily score: 7
Workout:
12 min amrap:
30 seconds tough aerobic effort bike trainer
9 TTB
8 rounds (all 5/4 on the TTB)
rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
9 CTB
6 rounds + 6 seconds
rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
8 burpee box jumps 20"
7 rounds
+
20 min continuos sustainable bike ride on trainer
Done
It felt like my endurance with the TTB was back. CTB still aren't great, did mostly singles. By the time I was doing the 20 minutes I was beat and legs were definitely fatigued. I had some leg cramping later that night, my left adductors. Thanks!
Workout:
12 min amrap:
30 seconds tough aerobic effort bike trainer
9 TTB
8 rounds (all 5/4 on the TTB)
rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
9 CTB
6 rounds + 6 seconds
rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
8 burpee box jumps 20"
7 rounds
+
20 min continuos sustainable bike ride on trainer
Done
It felt like my endurance with the TTB was back. CTB still aren't great, did mostly singles. By the time I was doing the 20 minutes I was beat and legs were definitely fatigued. I had some leg cramping later that night, my left adductors. Thanks!
Wednesday, November 7, 2018
November 7, 2018
Daily score: 7
Workout:
A. Snatch grip 2" deficit deadlifts; 5x5; rest 2 min
105, 125, 135, 135, 145
B. Back squat; build to a 12 rep max
135 (105, 125)
C. Single arm DB squat snatch; 14 alt'ing reps x3; rest 2 min
35# x14 x3
+
7-14-21-28
Row cals
unbroken wall balls
9:11
This may not have been the longest workout but was intense. The DLs I definitely felt 'pulling' in the right hamstring insertion at the base of the butt in the bottom part of the lift, more that the left. I wouldn't call it 'pain', it just feels less elastic and a little uncomfortable. These were also limited by thumb pain :), grip. Setting a 12 rep max takes some grit. I wanted to stop after the set of 125 but knew I had a little more in me. I definitely was losing tension in my low back/core on the last few reps. Last set of the snatches was my best, they were all hard and had me out of breath but improved with practice and as my shoulders warmed up. WOD burned a little as expected but was fine, did it outside in some gorgeous fall weather. Thanks!
Workout:
A. Snatch grip 2" deficit deadlifts; 5x5; rest 2 min
105, 125, 135, 135, 145
B. Back squat; build to a 12 rep max
135 (105, 125)
C. Single arm DB squat snatch; 14 alt'ing reps x3; rest 2 min
35# x14 x3
+
7-14-21-28
Row cals
unbroken wall balls
9:11
This may not have been the longest workout but was intense. The DLs I definitely felt 'pulling' in the right hamstring insertion at the base of the butt in the bottom part of the lift, more that the left. I wouldn't call it 'pain', it just feels less elastic and a little uncomfortable. These were also limited by thumb pain :), grip. Setting a 12 rep max takes some grit. I wanted to stop after the set of 125 but knew I had a little more in me. I definitely was losing tension in my low back/core on the last few reps. Last set of the snatches was my best, they were all hard and had me out of breath but improved with practice and as my shoulders warmed up. WOD burned a little as expected but was fine, did it outside in some gorgeous fall weather. Thanks!
Tuesday, November 6, 2018
November 6, 2018
Daily score: 7 (some neck, upper body soreness)
Workout:
A1. Hollow body hold; 40 seconds x5; rest 20 sec
40x5
A2. Bike sprint on indoor trainer; 60 secods progressive effort x5;
rest 2 min (increase pace each 15 seconds so the last 15 is a max
effort)
60x5
B1. Hanging straddle L hold; amsap x5; rest 30 sec
25, 23, 20, 22, 20
B2. Side plank; 40 seconds x5/side; rest 20 sec
40/side x5
B3. Arch body rock; 40 seconds x4; rest as needed
40x5
C1. V-ups; 20 reps x4; rest 30 sec
20x4
C2. HAnging L flutter kicks; 30 seconds x4; rest 30 sec
all bent knee and 15/15 seconds x4
+
20 min @sustainable effort
2 min indoor bike trainer
20 seconds plank hold in rings in external rotation
7 rounds
rest 5 min
20 min @sustainable effort
2 min indoor bike trainer
20 seconds handstand hold against wall
7 rounds
This was tough and long. A core crusher which was awesome. Sitting up straight is harder at the moment. V-ups I had to split up and I can't begin to do 30 seconds of straight leg flutter kicks after V-ups, two sets of 15 seconds with bent knees is really hard. Bike time wasn't so bad. Getting on the bike the second time I definitely felt my quads kinda heavy and needed to loosen up. Thanks!
Workout:
A1. Hollow body hold; 40 seconds x5; rest 20 sec
40x5
A2. Bike sprint on indoor trainer; 60 secods progressive effort x5;
rest 2 min (increase pace each 15 seconds so the last 15 is a max
effort)
60x5
B1. Hanging straddle L hold; amsap x5; rest 30 sec
25, 23, 20, 22, 20
B2. Side plank; 40 seconds x5/side; rest 20 sec
40/side x5
B3. Arch body rock; 40 seconds x4; rest as needed
40x5
C1. V-ups; 20 reps x4; rest 30 sec
20x4
C2. HAnging L flutter kicks; 30 seconds x4; rest 30 sec
all bent knee and 15/15 seconds x4
+
20 min @sustainable effort
2 min indoor bike trainer
20 seconds plank hold in rings in external rotation
7 rounds
rest 5 min
20 min @sustainable effort
2 min indoor bike trainer
20 seconds handstand hold against wall
7 rounds
This was tough and long. A core crusher which was awesome. Sitting up straight is harder at the moment. V-ups I had to split up and I can't begin to do 30 seconds of straight leg flutter kicks after V-ups, two sets of 15 seconds with bent knees is really hard. Bike time wasn't so bad. Getting on the bike the second time I definitely felt my quads kinda heavy and needed to loosen up. Thanks!
November 5, 2018
Daily score: 8
Workout:
A. CTB butterfly tech work 10-15 min
Done, 12 doubles
B. Muscle up skills and drills 10-15 min
Done, banded, toe spot, pull downs with rings on bands
C. Strict hspu; amrap in 5 minutes
24
D. Negative ring muscle ups; accumulate 15 reps not for time with weighted vest
10#: 2
5#: 8
3#: 2
BW: 3
E. Strict ring dips; amrap unbroken x3; rest 2 min
7, 5, 4
+
21-15-9
DB hang squat clean and jerk 35#/hand
box jump overs 20"
11:26
+
F. Single leg balance matrix (touch with hand then touch with foot on 6 cones)
Done
This all was tough, good stuff. I thought the wod might be harder on the legs and pressing but really the challenge was grip. Thanks!
Workout:
A. CTB butterfly tech work 10-15 min
Done, 12 doubles
B. Muscle up skills and drills 10-15 min
Done, banded, toe spot, pull downs with rings on bands
C. Strict hspu; amrap in 5 minutes
24
D. Negative ring muscle ups; accumulate 15 reps not for time with weighted vest
10#: 2
5#: 8
3#: 2
BW: 3
E. Strict ring dips; amrap unbroken x3; rest 2 min
7, 5, 4
+
21-15-9
DB hang squat clean and jerk 35#/hand
box jump overs 20"
11:26
+
F. Single leg balance matrix (touch with hand then touch with foot on 6 cones)
Done
This all was tough, good stuff. I thought the wod might be harder on the legs and pressing but really the challenge was grip. Thanks!
Saturday, November 3, 2018
November 3, 2018
Daily score: 8
Workout:
AM
Swim at pool:
warm up
+
25y swim
3 breath rest
x6
(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)
rest as needed
x3 sets
Done
+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)
Done, all around 20 seconds under water
PM
A. Squat clean and jerk; 6 triples @78+% 1rm; rest 2min
6 triples at 115
B. Overhead squat; 3, 3, 3, 3, 3; rest 2 min
105, 115, 125, 125, 125
C1. Seated box jumps; 5 reps x3; rest 10 sec
24", 5x3
C2. High hang power clean; 1.1.1x3; rest 3 min
95# x3
+
Row sprint 30 secods @100%
rest 10 sec
1 min max reps thrusters 55#
rest 3 min
Assault bike sprint 30 secods @100%
rest 10 sec
1 min max reps power snatch 55#
rest 5 min
x2 (repeat both intervals)
thrusters: 20, 17
snatches: 19, 15
I figured some things out swimming today- I have to breath out more forcefully to empty my lungs and to keep up the rate that's comfortable when exhaling under water. I realized I have been breathing that way (exhaling fully above and then inhaling above when I bring my head out) while lap swimming. Versus exhaling fully under the water and inhaling above. So basically breathing at the top of my lungs the whole time. Once I get this dialed I assume my efficiency and comfort has to improve.
The clean and jerk triples were challenging. Mostly just keeping tension and not getting sloppy on the third rep. The video is my third set of OHS at 125 and my cleanest. I did the high hang power clean from the power position and it was very challenging, I haven't worked that movement in a long time and it kinda hurt my brain. The wod is definitely a domain that kills me...the longest one minute ever. I didn't break on the thrusters but broke on both sets of snatches. I think it's just easier to get a breath at the top on the thrusters versus the snatches.
Workout:
AM
Swim at pool:
warm up
+
25y swim
3 breath rest
x6
(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)
rest as needed
x3 sets
Done
+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)
Done, all around 20 seconds under water
PM
A. Squat clean and jerk; 6 triples @78+% 1rm; rest 2min
6 triples at 115
B. Overhead squat; 3, 3, 3, 3, 3; rest 2 min
105, 115, 125, 125, 125
C1. Seated box jumps; 5 reps x3; rest 10 sec
24", 5x3
C2. High hang power clean; 1.1.1x3; rest 3 min
95# x3
+
Row sprint 30 secods @100%
rest 10 sec
1 min max reps thrusters 55#
rest 3 min
Assault bike sprint 30 secods @100%
rest 10 sec
1 min max reps power snatch 55#
rest 5 min
x2 (repeat both intervals)
thrusters: 20, 17
snatches: 19, 15
I figured some things out swimming today- I have to breath out more forcefully to empty my lungs and to keep up the rate that's comfortable when exhaling under water. I realized I have been breathing that way (exhaling fully above and then inhaling above when I bring my head out) while lap swimming. Versus exhaling fully under the water and inhaling above. So basically breathing at the top of my lungs the whole time. Once I get this dialed I assume my efficiency and comfort has to improve.
The clean and jerk triples were challenging. Mostly just keeping tension and not getting sloppy on the third rep. The video is my third set of OHS at 125 and my cleanest. I did the high hang power clean from the power position and it was very challenging, I haven't worked that movement in a long time and it kinda hurt my brain. The wod is definitely a domain that kills me...the longest one minute ever. I didn't break on the thrusters but broke on both sets of snatches. I think it's just easier to get a breath at the top on the thrusters versus the snatches.
Thursday, November 1, 2018
November 1, 2018
Daily score: 8 (arm soreness finally gone)
Workout:
10 min amrap:
30 seconds tough aerobic effort bike trainer
8 TTB
7 rounds + 5 seconds
rest 3 min
10 min amrap:
30 seconds tough aerobic effort bike trainer
8 CTB
5 rounds + 5 seconds
rest 3 min
10 min amrap:
30 seconds tough aerobic effort bike trainer
8 burpee box jumps 20"
5 rounds
+
20 min continuos sustainable bike ride on trainer
Done
This was harder than it looked. The bike is something I found I could consistently 'push' on though. As in, keep going hard and pushing the pace versus the airdyne where I feel it slow me down so much as I fatigue. Hands have gotten soft on the pull up bar, I didn't tear but was concerned. My endurance on the TTB has dropped off significantly, I was doing doubles and triples. CTB I did all singles and my butterfly form is wonky again. 20 mins on the bike definitely got my quads worked up. It's cool to have a new tool. It's very different than the airdyne. Thanks!
Workout:
10 min amrap:
30 seconds tough aerobic effort bike trainer
8 TTB
7 rounds + 5 seconds
rest 3 min
10 min amrap:
30 seconds tough aerobic effort bike trainer
8 CTB
5 rounds + 5 seconds
rest 3 min
10 min amrap:
30 seconds tough aerobic effort bike trainer
8 burpee box jumps 20"
5 rounds
+
20 min continuos sustainable bike ride on trainer
Done
This was harder than it looked. The bike is something I found I could consistently 'push' on though. As in, keep going hard and pushing the pace versus the airdyne where I feel it slow me down so much as I fatigue. Hands have gotten soft on the pull up bar, I didn't tear but was concerned. My endurance on the TTB has dropped off significantly, I was doing doubles and triples. CTB I did all singles and my butterfly form is wonky again. 20 mins on the bike definitely got my quads worked up. It's cool to have a new tool. It's very different than the airdyne. Thanks!
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