December 30, 2018

Daily score: 7 (feeling better)

Workout:

A1. Inverted row on barbell; amrap unbroken @21x3 x3 sets; rest 90 seconds

 6, 6, 5

A2. Hanging L hold; amsap x3; rest 90 seconds

23, 20, 20

B1. Arch body hang on pull up bar; amsap x3; rest 90 seconds (try to
get as much thoracic extension as possible while you are hanging)

40, 32, 30

B2. HS walk 50 feet accumulated x3; rest 90 sec

50x3

C1. Seated DB Z-press; 8-10x3 w/ 2 sec pause at the top of each rep; rest 1 min

20x10
25x10
30x10

C2. Bent knee L pull ups; accumulate 12 reps x3; rest 1 min

12x3 in doubles

C3. Barbell hip thrusts; 12-15 x4; rest 30 sec

125x15
125x14
125x13
125x12

C4. Semi straight legged hip extension isometrics; 20 seconds x4; rest
as needed to recovery

 20x4

D1. Assisted german hang; 30 seconds x4; rest 30 sec
D2. Shoulder extension plank hold; 20 seconds x4; rest as needed

Series x4

E. Butterfly pull ups; amrap unbroken x4; rest 90 seconds (no CTB... film these)

5, 6, 4, 6

F. Face pulls; 35 reps x3; rest 90 seconds

35x1

HS walking was challenging today but sometimes I feel like I learn more on the struggle days.  The L pull ups were tough too.  By the pull ups my shoulders were pretty tired, I was tired.  Face pulls, I only did one set because it lit up the back of my neck so much.  I was even using less resistance but I just didn't feel good.  Thanks!

December 29, 2018

Daily score: 6 (feel like I'm fighting off a cold, nothing serious)

Workout:

AM
For time:
Swim 150y
100 kick
Swim 150y



11:50


PM
A. Snatch balance x2/OHS x2 - 1 complex on the 75 seconds for 12 sets
(start at moderate effort and increase load as you go)

75, 80, 80, 80, 85, 85, 85, 90, 90, 90, 90, 95

B. Front rack walking lunges; 50 feet x4; rest 2 min

95# x20 back stepping lunges x4

+
20 seconds max reps bar facing burpees
10 sec transition
20 seconds row sprint @100% effort
10 sec transition
20 seconds bike sprint @100% effort
bike trainer @maximum sustainable pace for 5 min
rest 1 min
x6 sets
(rest as needed to full recovery bw sets 3/4)

Done, 6 burpees each round

+
mobility work 20-30 min

Done

I did the swim after the gym workout.  While doing the kicking with the board I realized my triceps were super tight and sore, maybe from the face pulls?  Not sure.  Swim went well though, most of the time was my slow kicking.  I did back stepping instead of walking lunges because it was just too nasty to take my barbell outside.  Cardio series felt great and was just what I needed to clear my sinuses :).  Thanks!

December 28, 2018

Daily score: 8

Workout:

A. Hanging L hold; amsap x4; rest 90 seconds

 22, 18, 16, 17

B. HS walk skill work 10-15 min

Done

C1. Arch body rock; 30 secnods x4; rest 30 sec
C2. Side body arch hold; 30 seconds x4; rest 30 sec
C3. Hollow body hold; 30 seconds x4; rest 30 sec
C4. Barbell hip thrusts; 10 reps x4; rest 30 sec

115, 135, 145, 145

C5. Semi straight legged hip extension isometrics; 20 secods x4; rest
as needed to recovery
 * lay on the ground with arms overhead and both heels on a 45# plate.
Squeeze legs together and push your heels into the ground and drive
your butt up off the ground as high as you can get it maintaining
straight legs, a tight body line, and your arms overhead

C series done x4

D. Butterfly pull ups; amrap unbroken x4; rest 90 seconds (no CTB... film these)

9,7,8,6

E. Face pulls; 30 reps x3; rest 90 seconds

30x3

+
cool down/stretching 10-15 min

Done

I could tell my abs were still sore from all the heavy front squats two days ago on the L-holds.  Often what gives are my lats but today it was definitely abs.  Wrist were a little sore at about 10 mins on the handstand work.  C series went well, love that hip extension isometric.  Pull ups actually felt pretty good today.  Face pulls were tough, the last set I had to stop and shake out at rep 20.  Thanks!

December 26, 2018

Daily score:9

Workout:

A. Thruster; build to a max



140 (10# PR)

B. Front squat; build to a 10 rep max - build to a 6 rep max - build
to a 3 rep max - build to a 1 rep max

10- 125
6- 145
3 - 155
1 - 170 (5# PR)

+
For time:
100 speed steps
20 DB step overs 20" w/ 35#
100 double unders
100 foot DB front rack walking lunge 35#/hand
100 speed steps
20 pistols
100 double unders

13:18

+
cool down/stretching/mobility work

Done

This was such a great workout.  Amazes me what I can do when my body is having a day like this, everything just felt right and strong and I was able to really focus and be present.  So happy about the front squat PR!  It has been years coming.  And after all those other squats, a real success.  Everything else went well.  Had to stop on the DB step overs to give my neck/shoulders a break.  Of note, the pool closed on me on Chrstmas eve so if you wanna re-use that swim workout for Saturday...I doubt I'll be able to squeeze it in before then.  Thanks so much!

December 22, 2018

Daily score: 7

Workout:

A. Santch grip push jerk; 5x5; rest 2 min


65,75,85,85,95

B. Front squat; 5x5; rest 2 min


125x5x5

C. Rear foot elevated split squats; 8-10x3/side; rest 1 min bw sides


10/side x3

+
Row sprint 30 seconds @100% effort
rest 30 seconds
Bike sprint 30 seconds @100%
rest 30 seconds
30 seconds max reps burpees to 6" reach
rest 3 min
x5 sets


Burpees: 9,9,9,10,10

+
mobility work 20-30 min

No time to swim today d/t family obligations, will do it tomorrow.  Snatch grip push jerks were ‘uncomfortable’, mostly on the eccentric.  I stayed light until I figured out how to smooth it out.  Definitely a movement I have lots of room to improve.  Everything else went well.  Bike sprints hurt each round, quads just blow up fast.  Thanks!

December 20, 2018

Daily score: 5 (worked last night, only a couple hours sleep, some leg soreness/stiffness)

Workout:

A. Alternating leg TTB; 10 reps x5; rest as needed


10x5

B. HS walk skill work 10-15 min


Done, freestanding holds and 10 foot walks

C. Single arm KB windmills; 5 slow controlled reps on both arms
x3/side; rest 1 min bw sides


35# kB
5/side x3

+
3 min amrap bar facing burpees
rest 2 min
x2


31,33

+
cool down/stretching 10-15 min

Done

This was straightforward and perfect for my state of being today.  Not my best HS day but good practice.  Everything else went really well.  Thanks!

December 19, 2018

Daily score: 7 (sore right shin, some overall soreness)

Workout:
A. Overhead squat; build to a 3rm


135

B. Back squat; build to a 10 rep max - build to a 6 rep max - build to
a 3 rep max - build to a 1 rep max


135
155
170
185

C.Rear foot elevated split squats; 8-10x3/side; rest 1 min bw sides


10/side x3

+
20 seconds max reps speed steps jump rope
40 seconds rest
x10 sets

Done, between 40 and 50 reps per 20 seconds

I had the gym to myself and needed to be physical today.  This was a good focused workout.  Which probably means I’ll be super sore again.  OHS was shaky but legit.  125 felt heavy too but I went for 135 anyway and am glad I did.  Back squat series took grit.  I didn’t want to go past 185 without a spotter especially on tired legs.  Besides, 185 very well may have been all I had.  Shins, mostly the right were a bit sore or maybe just felt ‘over stretched’, but held up fine for the jump roping.  Thanks!

December 18, 2018

Daily score: 8

Workout: 

2 hour amrap:
14 minutes @70% max heart rate on trainer then:
4 rounds of:
30 sec hollow body hold
30 sec arch body hold
30 seconds max speed steps jump rope
 * repeat for 2 hours

5 rounds plus 6 mins on the bike

+
stretching/cool down work 10-15 min

Done

This wasn't that painful just long.  I definitely got fatigued on the hollow body holds at the very end.  But I am very very pleased that I made all those holds the whole way with good form.  My shins, mostly just the right side got a little fatigued with the jump rope and riding the last 30 mins.  The next morning my right shin, low toward the ankle is kinda sore.  Thanks!

December 17, 2018

Daily score: 8

Workout:

A. CTB butterfly tech work (film)

Done

B. Strict hs hold against wall with alternate legs pulling into
flexion/extension

Done x 15 mins, one attempt emom

C. Strict dips; amrap @21x2 x4; rest 2 min

3.5, 3.5, 4, 3

D. Bench press; build to a 5rm

110

E1. Assisted german hang; 30 seconds x4; rest 30 sec
E2. Shoulder extension plank hold; 20 seconds x4; rest as needed

Done x4

F1. Side plank; 30 seconds x3/side; rest 30 sec
F2. Single arm farmers carry; 50 feet x3/side; rest as needed

Done x3 with 90# added to farmer carry handle

No major breakthroughs on the CTB butterfly.  Hands are still slightly raw so I didn't spend a ton of time here.  Had a great time with the HS work.  That was a fun drill, I did both wall and away facing.  Everything else went well too, farmer carry was tough, fun to do something I haven't done in forever.  Thanks!

December 16, 2018

Daily score: 6 (some GI distress and sore shoulders)

Workout:

A. Squat snatch; build to a max

110

B. Squat clean and jerk; build to a max

145

C. Back squat; build to a 5 rep max

155

+
For time:
16 burpee box jump overs 24"
500m row 

4:09
row: 1:54

+
mobility work 20-30 min

Done

+
Outdoor day:

attempt at cross country skiing

I worked 12 hours yesterday and basically had popcorn and ice cream for dinner (the night before this workout).  Not something to brag about and was definitely paying for it the next day.  I just felt 'off'.  I got under 115 easy about 4 times on the snatch and was frustrated that I was unable to stabilize the bar enough to stand up.  My shoulders get like this after handstand work sometimes though, hopefully they are getting stronger in the process.  They didn't feel so sore, more just kinda weak/tired.  The C and J at 145 felt strong and smooth.  But 150 wasn't even close on this day.  Back squats felt good.  I was surprised how strong I felt on the rower after the burpee box jumps.  It wasn't a PR or anything but I was able to give 100%.  The plan was to cross country ski after this, we drove up to the mountain and bailed d/t pouring rain! That was a bummer.  It's a weird time of year, in between mountain biking and good skiing.  Thanks!

December 14, 2018

Daily score: 7 (some flute soreness)

Workout:

A. Alternating leg TTB; 10 reps x4; rest as needed (keep back glute
engaged and tight and try to limit it from rising as much as possible)


Done x4

B. HS walk skill work 10-15 min


Done, 120 feet, 10 feet emom x12 mins

C. Snatch grip RDL; 8-10x3; rest 1 min bw sides


35# bar x10/leg x3

+
21-15-9
Burpees to 6" reach
TTB
kipping hspu


12:24

+
cool down/stretching 10-15 min

Done

Swim:
20 min continuous 50y 3 breathe rest swim (if effort or discomfort
exceeds 8/10, rest 2 min and jump back into the workout to accumulate
a total of 20 min of swimming)

Done, 20 mins straight through 

Right shoulder definitely fatigues first on HS walking.  I was very successful with 10 foot increments as an emom, felt good.  Single leg snatch grip rdls revealed way less range on my right side.  Glutes were tight from yesterday but right was worse and the rdls exposed it.  3rd round was better than the first.  Wod was fun, been awhile since I worked kipping hspu’s and they got more efficient as I went.  I swam tonight for timing reasons, felt amazing.  Great mobility work for my shoulders after this workout.  Pool was crazy crowded too so added an ‘ocean-like’ feel.  Still hard to exhale fully underwater but working on it.  Thanks!

December 13, 2018

Daily score: 9

Workout:

A. Power snatch x1/hang power snatch x1/OHS x1; rest 2 min x8 complexes

85, 85, 90, 90, 95, 95, 95, 95

B. Front squat; build to a 10 rep max - build to a 6 rep max - build
to a 3 rep max - build to a 1 rep max

10-115
6-125
3-150
1-155

C. Single leg box jumps; 5 reps x4/side; rest as needed bw sides

5/side x4 to 12"

+
12 min amrap:
Row 20 cals
40 speed step jump ropes
60 foot unloaded walking lunges

4 rounds + 18 cals

Hands are nearly healed, slightly sore on the snatches.  I went all out on the 3 rep max and then failed 160 for my 1 rep.  Barely eeked out 155.  That series was fun though.  I probably could have done a little more on the 10 and 6 but then maybe the 3 would have suffered.  That was for sure a 3 rep max PR by a little.  Fun to think about.  Everything else went well.  I felt really strong rowing today.  Thanks!

December 11, 2018

Daily score: 7 (pretty great other than the sore hands and shoulders)

Workout:

Bike trainer max heart rate test
Max Heart Rate – Test 1.

Warm up for 10 to 15 minutes and then ride as hard as possible
intensive time trial effort for the next ten minutes. Ride the last
minute flat out (maximum effort), and sprint the last 20 to 30
seconds. It should now be possible to read the MHR on the Heart Rate
Monitor.
Do not stop immediately but keep pedalling and warm down gradually for
the next ten minutes.

178

+
A. CTB drill on rings - 10 min CTB drill on rings - tech work for 15
minutes in sets of 3-5 reps
https://www.instagram.com/p/Bn36aKRBoXA/?chaining=true
B. Butterfly pull ups; 10 sets of 5 unbroken not for time
 * let's compare how these feel after the hr test versus last week

Hands to raw to do either of the above

C. Chin over bar isometric hold; amsap x4; rest 2 min

32, 30, 20, 20

D. Inverted hang; 20 seconds x6; rest 90 seconds

20x6

E. V-ups; 20 reps x4; rest 2 min

20x4

+
stretching/cool down work 10-15 min


Done


My legs were rested and ready to go hard on the max HR test.  I gave it my all.  Painful but kinda fun to test.  Hands are still recovering :(.  Manage C and D just fine though.  The iso holds over the bar were much easier this week without doing the pull ups, obviously.  Spent some time stretching my legs.  Thanks!

December 10, 2018

Daily score: 9 (legs are good!)

Workout:

A. Perform 25 sets of 4 unbroken butterfly pull ups for time (chin over bar)

14:38

B. Headstand hold; 30 seconds x4; rest 1 min

30x4

C1. Single arm ring plank; 20 secods x5; rest 30 sec

20/side
20/side
15/side
15/side

C2. Single arm ring rows; 10 reps x5; rest 30 sec

done

C3. Bent over thumbs up reverse flies; 12-15x4; rest 30 sec

8x12
8x12
5x15
5x15

C4. Standing DB lateral raises (take them with a hollow body from your
side all the way overhead); 15 reps x4; rest as needed

8x15
5x15x3

D1. DB Bench press; 10-12x3; rest 1 min

30x12
35x12
40x10

D2.Strict dips; amrap in 1 min x3; rest as needed

7, 6, 6 (one no rep)

D1. Tall kneeling shoulder rotations; 5 slow controlled reps on both
arms in both directions; rest as needed
D2. Prone passthroughs; 5 slow controlled reps normal grip and eagle grip


Done


On the 23'rd set of pull ups I tore both my hands.  This was super annoying because I really didn't think I was that close to tearing.  With the butterfly my hands rub in different places, they tore on the pinky pad and thumbs.  I readjust my grip a bit during the movement and I seems like it hurts my hands less.  But they tore pretty bad and bled.  I finished the last two sets because I figured it didn't matter at that point.  Hands will need a few days to heal off the bar :(. Other than that, I really feel like working these pull ups in this way is exactly what I need to figure them out.  I am improving.  Headstands were actually pretty easy and 1 minute was plenty of rest.  I messed up the C series by only writing down 4 rounds, just realized it was supposed to be 5.  I am sore the next day though!  Single arm ring plank fatigued, it really is my right side that couldn't make 20 seconds the whole way.  The lateral raises light up my neck muscles.  Everything else went well!  Thanks!

December 8, 2018

Daily score: 5 (legs pretty sore still)

Workout:

AM
Swim at pool:
warm up

 Done

+
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
x4 sets

Done x4

+
Breathe hold freestyle swim; 25y @100% effort
rest 1 min
x3 sets
 (take as little breaths as possible in the 25y swim.  Aim to go the
entire thing with no breaths)

Made the whole length x3

+
Underwater dolphin kick; max distance covered x3 attempts

Done, close to half a length

+
Continuous swim 10 min easy (try not to push off or rest on the wall)

Done

PM
A. Squat clean and jerk; 1 rep on the 30 seconds for 20 reps (moderate
load, positional and speed focus)
B. Back squat; 5x5; rest 2 min
+
21-15-9
box jumps 24"
row calories
+
mobility work 20-30 min

Skipped

Swimming today felt great!  I was super excited  to make all three lengths without a breath.  I figured out that if I hold the air in my lungs longer and wait to start exhaling, I get farther.  I had to share the lane with three other people so it was a little crazy but a very productive session.  I skipped the afternoon workout to allow my legs to recover some more.  Thanks!

December 6, 2018

Daily score: 6 (really sore legs to start out)


Bike 45 min continuous @tough effort

Done

+
A. Alternating leg TTB; 10 reps x3; rest as needed (keep back glute
engaged and tight and try to limit it from rising as much as possible)

10x3

B. HS walk skill work 10-15 min

Done

C1. Banded tuck planche; 15 seconds x2; rest 15 sec
C2. Feet elevated reverse plank; 15 seconds x2; rest 15 sec
C3. Negative vertical body levers; 5 slow controlled reps x2; rest as needed

Done x2

D. Sumo deadlift; 5x5; rest 2 min

105, 125, 135, 145, 155

+
Bike 45 min continuous @tough effort

Done

+
cool down/stretching 10-15 min


Done


My hamstrings and glutes were pretty damn sore going into this.  45 minutes at a 'tough effort' on the trainer was pretty tough, mostly the 'tough effort' piece...and didn't help that I knew I'd get to do it again.  Single leg TTB were kinda cool and fun to have a new challenge.  C series went fine.  I haven't sumo dead lifted in forever and with as sore as my legs were I was cautious as sometimes this is a difficult movement for my right hip/low back.  But it felt really strong today, zero issues.  It took courage to get back on that bike.  I swear if anyone other than you had told me to do it I would have questioned the idea, but I really do trust you.  I survived, but was getting pretty light headed and hungry the last 15 minutes.  I never wanna complain because I really wish I had more time to workout/train, I love it!  But this workout took well over 2 hours with the warm up and cool down, nearly 3.  That's pretty hard for me to fit in after work.  Damn job gets in the way of everything ;).  I'd like to say the riding worked the soreness out of my legs but they are still pretty sore tonight.  Definitely looking forward to a recovery day tomorrow.  Thanks!

December 5, 2018

Daily score: 8

Workout:

A. Power snatch x1/hang power snatch x1/OHS x1; rest 2 min x6 complexes

85, 85, 90, 90, 95, 95

B. Front squat drop sets; 5.5.5x4; rest 30 sec/rest as needed to full
recovery (try to start lighter than last time, but end heavier)

120, 115, 110
125, 115, 115
130, 120, 115
120, 115, 110

D. Two arm DB OH walking lunges; 12 sets of 25 feet; rest 2 min

20's
25
30
30
35x8

E. Isometric pistol holds at the bottom with tight non working leg; 20
seconds x4/side; rest as needed bw sides

20/side x4

F. Single leg box jumps; 5 reps x4/side; rest as needed bw sides

6 inch 5/side
12 inch 5/side x3

I was feeling great going into this workout, it had been a busy day at work and I felt aggressive (for me) and ready to focus and work hard.  Snatching was good practice, I kept the weight where I could keep good form.  Good to hit the front squats with more rested legs this week.  By the 4th set my legs were getting tired but also my low back so I backed of the weight a bit.  Lunges were fun, I was happy I made it to the end with the 35's and didn't have to back off. 
Those pistol holds are hard!  I was so surprised how quickly the non-working leg got tired.  I could do 20 seconds but it was definitely close to my max hold time.  The hilarious thing is how shaky my legs were on the box jumps.  I was going to just warm up with the 6 inch box but I nearly didn't make the first jump and felt the shakiness.  Good stuff.  Thanks!

December 4, 2018

Daily score: 7 (a little tired from working night shift)

Workout:

Bike sprint on indoor trainer; 60 secods progressive effort x12; rest
45 (increase pace each 15 seconds so last = near 15 max effort)

done x12

+
A. CTB drill on rings - 10 min CTB drill on rings - tech work for 15
minutes in sets of 3-5 reps
https://www.instagram.com/p/Bn36aKRBoXA/?chaining=true

Done, 10 sets of 3

B. Butterfly pull ups; 10 sets of 5 unbroken not for time

5x10

C. Chin over bar isometric hold; amsap x3; rest 2 min

22, 20, 20

D. Inverted hang; 20 seconds x5; rest 90 seconds

20x5

E. V-ups; 20 reps x3; rest 2 min

20x3

+
30 min easy continuous bike on indoor trainer

Done

Bike sprints were tough with the inverse ratio.  Feeling strong though.  The CTB drill was tough as well.  Definitely exposed how poorly I am pulling forward through the circle.  I always seem to work my way back behind the bar/rings and then I feel the jerking stop in my shoulders as I mess up the circle.  The pull ups felt better as I fought to stay under and in front of the bar.  Everything else went well.  Thanks!