Daily score: 7
Workout:
A1. Back squat; 5x5; rest 20 sec
125x5x5
A2. Squat snatch; 1.1.1x5; rest 10 sec/rest 3 min
85# for all
B1. Farmers hold walking lunges; 20 steps x3; rest 20 sec
35# DB in each hand x20 x3
B2. Wall balls; 40 for time x3; rest 3 min
1:25, 1:30, 1:35
C1. Singel leg RDL; 8-10x2; rest 1 min bw sides
20# DBs in each hand x10/side x2
C2. Power clean; 1.1.1x2; rest 10 sec/rest 2 min
115 for all
+
Run 10 min easy
Done
+
cool down/mobility work 20-30 min
Done
Gorgeous day. Definitely feeling some global fatigue just d/t how busy my week has been with less sleep than usual and work stress. This went well though, just overall tough. The jog in the sun felt amazing. The best thing was I had massage at the chiropractor's office after, was really great. Thanks!
Thursday, January 31, 2019
January 30, 2019
Daily score: 7
Workout:
A. Amrap unbroken pull ups x13; rest 2 min bw sets
Sets 1/5/9 - Wide grip
Sets 2/6/10 - narrow supinated grip
Sets 3/7/11 - Ring: false grip
Sets 4/8/12/13 - rope (switch top hand per set)
1-6
2-6
3-3
4-3
5-5
6-5
7-3
8-4
9-5
10-5
11-2
12-3
13- 3
B. Tall kneeling straight arm PVC in band lat pull downs; 10 reps x4;
rest 90 seconds
10x4
C. HS walk tech work 15 min
Done
+
mobility work 20-30 min
Done
I don't have a rope so I looped my dogs leash over the pull up bar and used that for the rope pull ups, worked well. Not my best HS walk day, did a few 10 foot walks and worked shoulder taps and freestanding holds. Thanks!
Workout:
A. Amrap unbroken pull ups x13; rest 2 min bw sets
Sets 1/5/9 - Wide grip
Sets 2/6/10 - narrow supinated grip
Sets 3/7/11 - Ring: false grip
Sets 4/8/12/13 - rope (switch top hand per set)
1-6
2-6
3-3
4-3
5-5
6-5
7-3
8-4
9-5
10-5
11-2
12-3
13- 3
B. Tall kneeling straight arm PVC in band lat pull downs; 10 reps x4;
rest 90 seconds
10x4
C. HS walk tech work 15 min
Done
+
mobility work 20-30 min
Done
I don't have a rope so I looped my dogs leash over the pull up bar and used that for the rope pull ups, worked well. Not my best HS walk day, did a few 10 foot walks and worked shoulder taps and freestanding holds. Thanks!
Wednesday, January 30, 2019
January 29, 2019
Daily score: 6 (tired after staying late at work, started this at 6:30p)
Workout:
A. Sandbag step overs; 20 reps x3; rest 90 seconds
Done with 70# sand bag x3
B. Quadruped band donkey kicks; 5 reps x4/side; rest 1 min bw sides
(10 sec isometric hold at top of each rep)
Done
C1. Hollow body hold on GHD machine; 45 sec x4; rest 15 sec
15/15/15
25/20
30/15
25/20
C2. Side plank; 1 min x4/side; rest 30 sec bw sides/rest as needed
before return to C1
Done x4/side, all unbroken
D. HS hold on paralletes; 1 min accumulated AFAP x4; rest as needed to recovery
40/20 for all x4
E1. Strict ring dips; amrap unbroken + amsap isometric hold at top
position x4; rest 1 min
6+10
5+12
4+10
4+8
E2. Shoulder extension plank hold; amsap x4; rest 1 min
35, 32, 30, 30
+
20 sec max reps burpees
rest 40 sec
20 sec max cals rowing
rest 40 sec
x6 sets
Done, all 6-7 burpees
Step overs were tough mostly do to the awkward burden of the sandbag. Managed each set unbroken though. Banded donkey kicks were cool, tough. I couldn't manage 45 seconds unbroken on the GHD hollow body hold, had to split it up. Side plank x1 minute is a good challenge, definitely felt it. Everything else went well. Thanks!
Workout:
A. Sandbag step overs; 20 reps x3; rest 90 seconds
Done with 70# sand bag x3
B. Quadruped band donkey kicks; 5 reps x4/side; rest 1 min bw sides
(10 sec isometric hold at top of each rep)
Done
C1. Hollow body hold on GHD machine; 45 sec x4; rest 15 sec
15/15/15
25/20
30/15
25/20
C2. Side plank; 1 min x4/side; rest 30 sec bw sides/rest as needed
before return to C1
Done x4/side, all unbroken
D. HS hold on paralletes; 1 min accumulated AFAP x4; rest as needed to recovery
40/20 for all x4
E1. Strict ring dips; amrap unbroken + amsap isometric hold at top
position x4; rest 1 min
6+10
5+12
4+10
4+8
E2. Shoulder extension plank hold; amsap x4; rest 1 min
35, 32, 30, 30
+
20 sec max reps burpees
rest 40 sec
20 sec max cals rowing
rest 40 sec
x6 sets
Done, all 6-7 burpees
Step overs were tough mostly do to the awkward burden of the sandbag. Managed each set unbroken though. Banded donkey kicks were cool, tough. I couldn't manage 45 seconds unbroken on the GHD hollow body hold, had to split it up. Side plank x1 minute is a good challenge, definitely felt it. Everything else went well. Thanks!
Tuesday, January 29, 2019
January 28, 2019
Daily score: 7
Workout:
A. Hang squat clean x1/front squat x2/hang power clean x3 - build to a
max of the complex
120
+
Bike 60 min continuous @toughest sustainable pace
Done
+
B1. Back squat; 5x5; rest 90 seconds
105, 115, 125, 135, 135
B2. Rear foot elevated single leg split squat jumps; 3 reps x5/side;
rest 90 seconds
Done x3/leg x5
I did this one tonight because I think I'll be able to squeeze in everything, even maybe the swim workout this week. Complex went well, barely made the last hang power clean at 120, definitely starfished. Legs took awhile to warm up on the bike after the weekend and felt pretty shaky when I was done with the bike. The first set of squats was heavy even though it wasn't much weight. Feeling good. Thanks!
Workout:
A. Hang squat clean x1/front squat x2/hang power clean x3 - build to a
max of the complex
120
+
Bike 60 min continuous @toughest sustainable pace
Done
+
B1. Back squat; 5x5; rest 90 seconds
105, 115, 125, 135, 135
B2. Rear foot elevated single leg split squat jumps; 3 reps x5/side;
rest 90 seconds
Done x3/leg x5
I did this one tonight because I think I'll be able to squeeze in everything, even maybe the swim workout this week. Complex went well, barely made the last hang power clean at 120, definitely starfished. Legs took awhile to warm up on the bike after the weekend and felt pretty shaky when I was done with the bike. The first set of squats was heavy even though it wasn't much weight. Feeling good. Thanks!
Monday, January 28, 2019
January 27, 2019
Daily score: 6 (sore low back, legs feel great though)
Workout:
Mountain biking, 10 miles, 2000 feet elevation gain, 2 hours
Snow shoeing, 2 hours easy
I had a swim and a gym workout but it is so rare to get this weather in January and not be working that it seem more prudent to take the opportunity to ride outside again. I HATE missing programming you write, but this just seemed like the right thing to do. I took my dog snowshoeing so he could play in the snow and then hit the mountain bike trail on the way home. I could feel my low back on the climb again. It probably just needs some time to get used to the position again. Thanks!
Workout:
Mountain biking, 10 miles, 2000 feet elevation gain, 2 hours
Snow shoeing, 2 hours easy
I had a swim and a gym workout but it is so rare to get this weather in January and not be working that it seem more prudent to take the opportunity to ride outside again. I HATE missing programming you write, but this just seemed like the right thing to do. I took my dog snowshoeing so he could play in the snow and then hit the mountain bike trail on the way home. I could feel my low back on the climb again. It probably just needs some time to get used to the position again. Thanks!
January 26, 2019
Daily score: 8
Workout:
Outdoor day- mountain biking
Sandy Ridge x2, 20 miles, 4000 feet elevation gain, around 4 hours
We had a strange break in the weather, nice and dry and warm for a few days. So got out on the mountain bike trails! This is a trail I have only ever rode one lap so two was a cool accomplishment. However, it is still only one fifth of the race, about one third of the elevation gain for the race though. The race is 100 miles and 11000 feel elevation gain. I had a few issues. First ascent my low back got pretty tight, second ascent it was pretty uncomfortable. Could just be that I haven't been on the bike in two months and was trying to push the pace. If it keeps happening, I'll work on trying to find a better position on the bike. It's just the muscles, nothing else. Also, on the second climb I felt low on fuel. I think I started snacking too late. This was a great experience though, so happy to start practicing it now. Thanks!
Workout:
Outdoor day- mountain biking
Sandy Ridge x2, 20 miles, 4000 feet elevation gain, around 4 hours
We had a strange break in the weather, nice and dry and warm for a few days. So got out on the mountain bike trails! This is a trail I have only ever rode one lap so two was a cool accomplishment. However, it is still only one fifth of the race, about one third of the elevation gain for the race though. The race is 100 miles and 11000 feel elevation gain. I had a few issues. First ascent my low back got pretty tight, second ascent it was pretty uncomfortable. Could just be that I haven't been on the bike in two months and was trying to push the pace. If it keeps happening, I'll work on trying to find a better position on the bike. It's just the muscles, nothing else. Also, on the second climb I felt low on fuel. I think I started snacking too late. This was a great experience though, so happy to start practicing it now. Thanks!
January 24, 2019
Daily score: 7
Workout:
90 minutes on bike trainer practicing nutrition/hydration
Sadly, I got stuck at work until nearly 11pm doing an emergency and had to miss this. But it all worked out because I got some good outdoor riding in over the weekend as well as some time to practice with some new homemade trail snacks. Thanks!
Workout:
90 minutes on bike trainer practicing nutrition/hydration
Sadly, I got stuck at work until nearly 11pm doing an emergency and had to miss this. But it all worked out because I got some good outdoor riding in over the weekend as well as some time to practice with some new homemade trail snacks. Thanks!
Thursday, January 24, 2019
January 23, 2019
Daily score: 6 (sore hamstrings and arms and a little tired)
Daily score:
A. Front squat; 10, 8, 6, 4, 2; rest 2 min
105, 115, 125, 140, 155
B1. OH barbell walking lunges; 50 feet x3; rest 1 min
20# DBs x50 x3
B2. Thrusters; 20 reps AFAP 55# x3; rest 3 min
:54
:52
:48
C. Singel leg RDL; 8-10x3; rest 1 min bw sides
20# x10/side
25 x10/side
30 x10/side
D. Snatch pulls; 1.1.1x5; rest 10 sec/rest 90 seconds (use 105% 1rm snatch)
125# x5
+
Run 10 min easy
Done
+
cool down/mobility work 20-30 min
Done
Felt low energy and definitely sore today but after warming up and a couple sets of squats I was way better. Happy with the ease with which I did two front squats at 155. It was cold and dark outside so I opted to lunge indoors with DBs vs trying to turn around with a barbell overhead. 20 unbroken thrusters suck. This is not news however. RDLs were a good stretch for my sore hami’s. Snatch pulls went well, as did the run. Thanks!
Daily score:
A. Front squat; 10, 8, 6, 4, 2; rest 2 min
105, 115, 125, 140, 155
B1. OH barbell walking lunges; 50 feet x3; rest 1 min
20# DBs x50 x3
B2. Thrusters; 20 reps AFAP 55# x3; rest 3 min
:54
:52
:48
C. Singel leg RDL; 8-10x3; rest 1 min bw sides
20# x10/side
25 x10/side
30 x10/side
D. Snatch pulls; 1.1.1x5; rest 10 sec/rest 90 seconds (use 105% 1rm snatch)
125# x5
+
Run 10 min easy
Done
+
cool down/mobility work 20-30 min
Done
Felt low energy and definitely sore today but after warming up and a couple sets of squats I was way better. Happy with the ease with which I did two front squats at 155. It was cold and dark outside so I opted to lunge indoors with DBs vs trying to turn around with a barbell overhead. 20 unbroken thrusters suck. This is not news however. RDLs were a good stretch for my sore hami’s. Snatch pulls went well, as did the run. Thanks!
Wednesday, January 23, 2019
January 22, 2019
Daily score: 6 (good mentally and rested but sore shoulders and hamstrings)
Workout:
A. Weighted pull ups; 2-3x4; rest 2 min
26# x2 x4
B. Negative muscle ups; accumulate 10 reps
10
C. Strict hspu amrap/kipping hspu amrap; rest 20 sec/rest 2 min x3 sets
6/4
4/5
4/4
+
50 burpee CTB pull ups for time
10:48
+
mobility work 20-30 min
Done, shoulders/glutes
I guess the soreness must be from cross country skiing. It really does get my shoulders pushing off with the poles, especially on the climbs. It's my anterior delts that were tender to even touch. Pull ups felt fine, muscle ups went about as usual. But wow did I feel heavy on the hspu's. In the past I may have freaked out about this but I am now getting way more comfortable with the variability in my performance and just happy to put in the work even on the days the numbers aren't great. I'm actually kind of in awe of my body and how it changes and reacts to different activities and stress and diet. Paying attention makes it easier to give it what it needs. Anyhow, the burpee CTB, I realized after the first 10 I'd have to take quick little breaks to not fail any CTB as my heart rate went up with the burpees. I took around a 20-30 pause each 10 reps and was impressed how that rest made the next CTB so much better, able to pull lower. Spent some time on my shoulder with a lacrosse ball and some stretching. Thanks!
Workout:
A. Weighted pull ups; 2-3x4; rest 2 min
26# x2 x4
B. Negative muscle ups; accumulate 10 reps
10
C. Strict hspu amrap/kipping hspu amrap; rest 20 sec/rest 2 min x3 sets
6/4
4/5
4/4
+
50 burpee CTB pull ups for time
10:48
+
mobility work 20-30 min
Done, shoulders/glutes
I guess the soreness must be from cross country skiing. It really does get my shoulders pushing off with the poles, especially on the climbs. It's my anterior delts that were tender to even touch. Pull ups felt fine, muscle ups went about as usual. But wow did I feel heavy on the hspu's. In the past I may have freaked out about this but I am now getting way more comfortable with the variability in my performance and just happy to put in the work even on the days the numbers aren't great. I'm actually kind of in awe of my body and how it changes and reacts to different activities and stress and diet. Paying attention makes it easier to give it what it needs. Anyhow, the burpee CTB, I realized after the first 10 I'd have to take quick little breaks to not fail any CTB as my heart rate went up with the burpees. I took around a 20-30 pause each 10 reps and was impressed how that rest made the next CTB so much better, able to pull lower. Spent some time on my shoulder with a lacrosse ball and some stretching. Thanks!
Tuesday, January 22, 2019
January 21, 2019
Daily score: 7
Workout:
A. Sandbag over shoudler; 10 reps x4; rest 1 min
70# bag
10x4
B1. Tall kneeling band hip extensions; 10 reps x4; rest 1 min
done
B2. Single leg barbell hip thrusts; 10 reps x4/side; rest 1 min
55# x10/leg
35# x10/leg x3
B3. Short hamstring isometric; 20 seconds x4/side; rest 1 min
done
B4. Hollow body hold; 1 min x4; rest 1 min
done
B5. Arch body rock; 1 min x4; rest 1 min
done
B6. HS hold; 1 min accumulated AFAP x4; rest as needed to recovery
unbroken x4
C1. Strict ring dips; amrap unbroken + amsap isometric hold at top
position x3; rest 1 min
6+10
7+10
5+10
C2. Shoulder extension plank hold; amsap x3; rest 1 min
32, 30, 32
+
Row sprint 10 secods @100%
rest 50 seconds
x10
Done
Damn sandbag is always a challenge. Still feel like I'm looking for the most efficient way. Regardless, a great little workout with just 1 min rest. B series was tough. The hip thrusts at 55 were too heavy, I had to do 5/5. I also had to split the hollow body holds and arch body rocks, I just can't do a whole minute. HS hold x1 min went well though. Everything else was good. Thanks!
Workout:
A. Sandbag over shoudler; 10 reps x4; rest 1 min
70# bag
10x4
B1. Tall kneeling band hip extensions; 10 reps x4; rest 1 min
done
B2. Single leg barbell hip thrusts; 10 reps x4/side; rest 1 min
55# x10/leg
35# x10/leg x3
B3. Short hamstring isometric; 20 seconds x4/side; rest 1 min
done
B4. Hollow body hold; 1 min x4; rest 1 min
done
B5. Arch body rock; 1 min x4; rest 1 min
done
B6. HS hold; 1 min accumulated AFAP x4; rest as needed to recovery
unbroken x4
C1. Strict ring dips; amrap unbroken + amsap isometric hold at top
position x3; rest 1 min
6+10
7+10
5+10
C2. Shoulder extension plank hold; amsap x3; rest 1 min
32, 30, 32
+
Row sprint 10 secods @100%
rest 50 seconds
x10
Done
Damn sandbag is always a challenge. Still feel like I'm looking for the most efficient way. Regardless, a great little workout with just 1 min rest. B series was tough. The hip thrusts at 55 were too heavy, I had to do 5/5. I also had to split the hollow body holds and arch body rocks, I just can't do a whole minute. HS hold x1 min went well though. Everything else was good. Thanks!
January 20, 2019
Daily score: 8
Workout:
Outdoor day
2 hrs cross country skiing
This was awesome. A beautiful snowy day at a place I hadn't been before. Was super sweaty, must be a good workout!
Workout:
Outdoor day
2 hrs cross country skiing
This was awesome. A beautiful snowy day at a place I hadn't been before. Was super sweaty, must be a good workout!
Saturday, January 19, 2019
January 19, 2019
Daily score: 7
Workout:
AM
Swim:
10 sets of 25y: tight streamline dolphin kick
* Kick off the wall in a streamline as tight as you can. When you
begin to slow down, dolphin kick in the streamline. Try to get across
the pool in as few breaths as possible
Done x10
+
Swim 300y 3 breathe rest
immediately after finish, rest 30 sec and then
Swim 300y for time
7:09
6:48
PM
A. Thruster; 5, 4, 3, 2, 1; rest 2 min
95, 105, 115, 125, 135
B. DB hang squat clean; 10 reps x4; rest 1 min
35's x10 x4
C. KB front rack rear foot elevated split squats; 6-8x4; rest 1 min bw sides
26# x8/side x2
35# x8/side x2
D. Single leg RDL; 8-10x3/side; rest 1 min bw sides
20# DBs x10/side x3
+
Bike 2:30 @80%
Bike 2:30 @85%
Bike 2:30 @90%
Bike 2:30 @100%
rest 3 min
x2
Done
I didn't make it all they way across the pool but did get further as I progressed. Pretty uneventful swim, not a lot of thoughts in my head today. Thrusters went well, going up 10#'s each set seemed perfect. Squat clean series got my heart rate up. I have way better balance on my left leg in the RDLs. It's a great challenge for the right. Biking felt solid. Thanks!
Workout:
AM
Swim:
10 sets of 25y: tight streamline dolphin kick
* Kick off the wall in a streamline as tight as you can. When you
begin to slow down, dolphin kick in the streamline. Try to get across
the pool in as few breaths as possible
Done x10
+
Swim 300y 3 breathe rest
immediately after finish, rest 30 sec and then
Swim 300y for time
7:09
6:48
PM
A. Thruster; 5, 4, 3, 2, 1; rest 2 min
95, 105, 115, 125, 135
B. DB hang squat clean; 10 reps x4; rest 1 min
35's x10 x4
C. KB front rack rear foot elevated split squats; 6-8x4; rest 1 min bw sides
26# x8/side x2
35# x8/side x2
D. Single leg RDL; 8-10x3/side; rest 1 min bw sides
20# DBs x10/side x3
+
Bike 2:30 @80%
Bike 2:30 @85%
Bike 2:30 @90%
Bike 2:30 @100%
rest 3 min
x2
Done
I didn't make it all they way across the pool but did get further as I progressed. Pretty uneventful swim, not a lot of thoughts in my head today. Thrusters went well, going up 10#'s each set seemed perfect. Squat clean series got my heart rate up. I have way better balance on my left leg in the RDLs. It's a great challenge for the right. Biking felt solid. Thanks!
Wednesday, January 16, 2019
January 16, 2019
Daily score: 6 (low energy, juice cleanse)
Workout:
A. Back squat; 10, 8, 6, 4, 2; rest 2 min
105, 125, 135, 145, 155
B1. OHS; 5, 5, 5; rest 1 min
105x5x3
B2. Single arm DB OH walking lunges; 25 feet x3/side; rest 1 min bw
sides/rest 2 min
35, 40, 45
+
4 sets:
10 deadlift 175#
30 speed step jump ropes
10 box jump overs 20"
30 seconds max effort bike sprint
rest as needed to recovery to repeat effort
3:14, 2:41, 2:30, 2:09 (rested around 3 mins)
+
cool down/mobility work 20-30 min
Pretty happy with how squats felt even while running on just juice. 'B' series went well. The DLs were tough in the WOD but managed to go unbroken on the last set. Pretty cool actually to feel the difference in power output well-fueled versus whatever this lack of fuel is called. Thanks!
Workout:
A. Back squat; 10, 8, 6, 4, 2; rest 2 min
105, 125, 135, 145, 155
B1. OHS; 5, 5, 5; rest 1 min
105x5x3
B2. Single arm DB OH walking lunges; 25 feet x3/side; rest 1 min bw
sides/rest 2 min
35, 40, 45
+
4 sets:
10 deadlift 175#
30 speed step jump ropes
10 box jump overs 20"
30 seconds max effort bike sprint
rest as needed to recovery to repeat effort
3:14, 2:41, 2:30, 2:09 (rested around 3 mins)
+
cool down/mobility work 20-30 min
Pretty happy with how squats felt even while running on just juice. 'B' series went well. The DLs were tough in the WOD but managed to go unbroken on the last set. Pretty cool actually to feel the difference in power output well-fueled versus whatever this lack of fuel is called. Thanks!
January 15, 2019
Daily score: 6 (low energy)
Workout:
A. Ring pull ups; amrap unbroken @21x2; rest 2 min x4
4, 4, 4, 4
B1. Bent over barbell rows; 8-10x3; rest 1 min
85# x8 x3
B2. DB bench press; 8-10x3; rest 1 min
40x8
40x9
40x9
40x8
C1. CTB pull ups; 15 reps x3; rest 1 min
15, 15, 10
C2. Strict hspu; 10 reps x3; rest 1 min
10x3
+
3 rounds for time:
10 bar facing burpees
10 TTB
5:20
+
D. Freestanding hs hold practice 10-15 min
Done
+
mobility work 20-30 min
Done
It may make you question my sanity but I started a 3-day juice cleanse with a friend today. Hence a little low on energy by this evening but not terrible. Only strange thing was I tweaked something in my left shoulder on the last set of CTB on the 10th rep. I shook it out and it felt fine for HSPUs and even the TTB seemed okay. Writing this the next day and it's totally fine. I was a little more slow/cautious on the TTB in the WOD. Thanks!
Workout:
A. Ring pull ups; amrap unbroken @21x2; rest 2 min x4
4, 4, 4, 4
B1. Bent over barbell rows; 8-10x3; rest 1 min
85# x8 x3
B2. DB bench press; 8-10x3; rest 1 min
40x8
40x9
40x9
40x8
C1. CTB pull ups; 15 reps x3; rest 1 min
15, 15, 10
C2. Strict hspu; 10 reps x3; rest 1 min
10x3
+
3 rounds for time:
10 bar facing burpees
10 TTB
5:20
+
D. Freestanding hs hold practice 10-15 min
Done
+
mobility work 20-30 min
Done
It may make you question my sanity but I started a 3-day juice cleanse with a friend today. Hence a little low on energy by this evening but not terrible. Only strange thing was I tweaked something in my left shoulder on the last set of CTB on the 10th rep. I shook it out and it felt fine for HSPUs and even the TTB seemed okay. Writing this the next day and it's totally fine. I was a little more slow/cautious on the TTB in the WOD. Thanks!
January 14, 2019
Daily score: 8
Workout:
I failed and didn't workout this night. Got off work later than expected and came home to an empty fridge and decided getting groceries was more important.
Workout:
I failed and didn't workout this night. Got off work later than expected and came home to an empty fridge and decided getting groceries was more important.
Sunday, January 13, 2019
January 13, 2019
Daily score: 9
Workout:
Cross country skiing
Great day. We went to a bigger trail system that was very well groomed. I really felt like I figured the movement out more today and got a real workout. Spent around 2 hours in 30 degrees with just a long sleeve shirt and light pants on so I musta been creating some body heat. And it was fun! Thanks!
Workout:
Cross country skiing
Great day. We went to a bigger trail system that was very well groomed. I really felt like I figured the movement out more today and got a real workout. Spent around 2 hours in 30 degrees with just a long sleeve shirt and light pants on so I musta been creating some body heat. And it was fun! Thanks!
January 12, 2019
Daily score: 9
Workout:
Cross country skiing, 2 hours
This was great! Still trying to figure it out. Lots of hills today. Great thing is how well I recovered from Chad. So good to get outside too. Thanks!
Workout:
Cross country skiing, 2 hours
This was great! Still trying to figure it out. Lots of hills today. Great thing is how well I recovered from Chad. So good to get outside too. Thanks!
Friday, January 11, 2019
January 10, 2019
Daily score: 8
Workout:
Hero WOD Chad
1000 step ups
20” box
20# vest
68:30
Honestly this didn’t feel that bad until 750 or so. Feeling pretty good the next day too. Neck and traps a little sore from the vest and knees a little achy but otherwise good. Thanks!
Workout:
Hero WOD Chad
1000 step ups
20” box
20# vest
68:30
Honestly this didn’t feel that bad until 750 or so. Feeling pretty good the next day too. Neck and traps a little sore from the vest and knees a little achy but otherwise good. Thanks!
January 9, 2019
Daily score: 7
Workout:
Indoor bike trainer 60 min continuous (get up out of the saddle and
move around as you're going)
Done, lots of movement and gear changes
+
stretching/cool down/mobility work 20-30 min
Done
This went well, time passe pretty quickly. Thanks!
Workout:
Indoor bike trainer 60 min continuous (get up out of the saddle and
move around as you're going)
Done, lots of movement and gear changes
+
stretching/cool down/mobility work 20-30 min
Done
This went well, time passe pretty quickly. Thanks!
Wednesday, January 9, 2019
January 8, 2019
Daily score: 6 (tired, low energy)
Workout:
A. Squat snatch; 1.1x9; rest 10 sec/rest 90 seconds (increase load every 3 sets)
85, 85, 85
90, 90, 90
95, 95, 95
B. Back squat; 10 sets of 3 @80% 1rm; rest 2 min
Done, at 150#
C1. Rear foot elevated barbell OH split squats; 8-10x2/side; rest 1 min bw sides
35# bar x10/side x2
C2. Single leg RDL; 8-10x2/side; rest 1 min bw sides
35# bar x10/side x2
+
Bike sprint 20 seconds @100% effort
rest 10 sec
30 seconsd max reps DB power snatch 35# (alt'ing)
rest 2 min
x4 sets
9, 10, 10, 10 snatches
Just a busy day at work and body feeling kinda exhausted. Stayed light on the snatches because everything felt heavy. Great technique practice though. Cool thing was that the 150# back squats x3 didn't feel that heavy, even on a low feeling day. So cool to feel even a little more confident squatting heavier weights. I just feel a little more 'sturdy'...less 'floppy'. The overhead split squats were a fun challenge, honestly keeping the bar overhead wasn't that hard, it was more just leg fatigue. Everything else went well. Thanks!
Workout:
A. Squat snatch; 1.1x9; rest 10 sec/rest 90 seconds (increase load every 3 sets)
85, 85, 85
90, 90, 90
95, 95, 95
B. Back squat; 10 sets of 3 @80% 1rm; rest 2 min
Done, at 150#
C1. Rear foot elevated barbell OH split squats; 8-10x2/side; rest 1 min bw sides
35# bar x10/side x2
C2. Single leg RDL; 8-10x2/side; rest 1 min bw sides
35# bar x10/side x2
+
Bike sprint 20 seconds @100% effort
rest 10 sec
30 seconsd max reps DB power snatch 35# (alt'ing)
rest 2 min
x4 sets
9, 10, 10, 10 snatches
Just a busy day at work and body feeling kinda exhausted. Stayed light on the snatches because everything felt heavy. Great technique practice though. Cool thing was that the 150# back squats x3 didn't feel that heavy, even on a low feeling day. So cool to feel even a little more confident squatting heavier weights. I just feel a little more 'sturdy'...less 'floppy'. The overhead split squats were a fun challenge, honestly keeping the bar overhead wasn't that hard, it was more just leg fatigue. Everything else went well. Thanks!
Monday, January 7, 2019
January 7, 2019
Daily score: 7
Workout:
A1. Inverted row on barbell; amrap unbroken @21x3 x4 sets; rest 90 seconds
5x4
A2. Bent knee L sit with sinlge leg extension; amsap x4; rest 90
seconds (switch the extended leg per set)
23,23,23,23
B1. Arch body hang on pull up bar; amsap x4; rest 90 seconds
:36, :36, :37, :37
B2. HS walk shoulder taps; 14 reps x4; rest 90 sec
14x4
C. Supinated bent knee L pull ups; accumulate 30 reps for time in sets
of 2 unbroken
8:00
D1. Powell raises; 12-15x2/side; rest 1 min
5#x15x2
D2. Elbow on knee external rotations; 15-20x2/side; rest 1 min
10#x17/side
10x20/side
D3. Bent over two arm DB trap 3 raises; 15-20x2/side; rest 1 min
2.5#x15x2
+
3 min max reps bar facing burpees
rest 3 min
2 min max reps burpee box jump overs 24"
rest 2 min
1 min max reps burpees to 6" reach
32,15,17
I still have some arm soreness from yesterday. Skipped my rest day because I’m feeling good and wanna fit in that hero wod this week. ‘A’ series went well. HS shoulder taps I can only do well wall facing. The supinated pull ups pumped up my forearms. Trap raises I had to stay light on because my low back and neck get tired. Burpees were good. Thanks!
Workout:
A1. Inverted row on barbell; amrap unbroken @21x3 x4 sets; rest 90 seconds
5x4
A2. Bent knee L sit with sinlge leg extension; amsap x4; rest 90
seconds (switch the extended leg per set)
23,23,23,23
B1. Arch body hang on pull up bar; amsap x4; rest 90 seconds
:36, :36, :37, :37
B2. HS walk shoulder taps; 14 reps x4; rest 90 sec
14x4
C. Supinated bent knee L pull ups; accumulate 30 reps for time in sets
of 2 unbroken
8:00
D1. Powell raises; 12-15x2/side; rest 1 min
5#x15x2
D2. Elbow on knee external rotations; 15-20x2/side; rest 1 min
10#x17/side
10x20/side
D3. Bent over two arm DB trap 3 raises; 15-20x2/side; rest 1 min
2.5#x15x2
+
3 min max reps bar facing burpees
rest 3 min
2 min max reps burpee box jump overs 24"
rest 2 min
1 min max reps burpees to 6" reach
32,15,17
I still have some arm soreness from yesterday. Skipped my rest day because I’m feeling good and wanna fit in that hero wod this week. ‘A’ series went well. HS shoulder taps I can only do well wall facing. The supinated pull ups pumped up my forearms. Trap raises I had to stay light on because my low back and neck get tired. Burpees were good. Thanks!
Sunday, January 6, 2019
January 6, 2018
Daily score: 7 (some leg/low back fatigue, soreness)
Workout:
A. Assisted CTB isometric hold; 20 seconds x5; rest 90 seconds
Green band
20 seconds x5
B1. Feet elevated ring rows @21x2; amrap unbroken x4; rest 1 min
20" box, rings just long enough to not hit the floor at bottom of row
6, 6, 5, 5
B2. DB bench press; 12-15x4; rest 1 min
35x13
35x13
35x12
35x12
C1. Push press; 15 unbroken x4; rest 1 min
65# x15 x4
C2. TTB; 15 AFAP x4; rest 1 min
:?
1:00
:47
:47
+
4 rounds for time:
Row 20 cals
6 lateral burpees over rower
4 sandbag over shoulder
70# sandbag
11:01
CTB isometrics felt better than last time we did them. It's still a challenge and weak position for me. It's approximating the bar to my chest more than the height that is hard. Everything else went well. Thanks!
Workout:
A. Assisted CTB isometric hold; 20 seconds x5; rest 90 seconds
Green band
20 seconds x5
B1. Feet elevated ring rows @21x2; amrap unbroken x4; rest 1 min
20" box, rings just long enough to not hit the floor at bottom of row
6, 6, 5, 5
B2. DB bench press; 12-15x4; rest 1 min
35x13
35x13
35x12
35x12
C1. Push press; 15 unbroken x4; rest 1 min
65# x15 x4
C2. TTB; 15 AFAP x4; rest 1 min
:?
1:00
:47
:47
+
4 rounds for time:
Row 20 cals
6 lateral burpees over rower
4 sandbag over shoulder
70# sandbag
11:01
CTB isometrics felt better than last time we did them. It's still a challenge and weak position for me. It's approximating the bar to my chest more than the height that is hard. Everything else went well. Thanks!
January 5, 2019
Daily score: 8
Workout:
AM
Swim:
10 sets of 25y: tight streamline/glide/kick.
* Kick off the wall in a streamline as tight as you can. When you
begin to slow down, kick in the streamline. Try to get across the
pool in as few breaths as possible
2 breaths
1 breath x4
no breaths x5
fastest length = 16 seconds
+
3 breath rest swim- 600y continuous swim stopping every 50 for the 3
breathe rest
Done
PM
A. Front squat; build to a max
175!!! (another 5# PR)
B. Squat clean; 20 for time @80% 1rm
At 124#
8:15
C1. DB front rack walking lunges; 50 feet x3; rest 1 min
30# DBs x50 x3
C2. DB step overs; 14 reps 35#/hand x3; rest 1 min
14x3
C3. Pistols; 8 alt'ing reps x3; rest 1 min
8 alt x3
C4. Shrimp squats; 5 slow controlled reps x3; rest 1 min
5/side x3
+
Bike sprint 1 min @max effort
5 min easy spin
x3
Done
What a great thing to PR my front squat again. I'm not just happy about more weight, I also feel like I'm hitting better positions and holding up or recovery better too. Squat clean series lit up my low back muscles. Not in a bad way, they were just fatigued after the front squats and I really had to fight to keep tension in the catch. That was tough. This whole workout was tough, satisfying. The C series was a legit challenge and I'm feeling it the next day. The bike sprints took grit, love it. I swam after this and I think that help workout what would have been more soreness/stiffness. Swimming went well. I really do have an innate fear of holding my breath under water, so glad to be working on it and facing it. Never know, could save my life one day! ;). Thanks!
Workout:
AM
Swim:
10 sets of 25y: tight streamline/glide/kick.
* Kick off the wall in a streamline as tight as you can. When you
begin to slow down, kick in the streamline. Try to get across the
pool in as few breaths as possible
2 breaths
1 breath x4
no breaths x5
fastest length = 16 seconds
+
3 breath rest swim- 600y continuous swim stopping every 50 for the 3
breathe rest
Done
PM
A. Front squat; build to a max
175!!! (another 5# PR)
B. Squat clean; 20 for time @80% 1rm
At 124#
8:15
C1. DB front rack walking lunges; 50 feet x3; rest 1 min
30# DBs x50 x3
C2. DB step overs; 14 reps 35#/hand x3; rest 1 min
14x3
C3. Pistols; 8 alt'ing reps x3; rest 1 min
8 alt x3
C4. Shrimp squats; 5 slow controlled reps x3; rest 1 min
5/side x3
+
Bike sprint 1 min @max effort
5 min easy spin
x3
Done
What a great thing to PR my front squat again. I'm not just happy about more weight, I also feel like I'm hitting better positions and holding up or recovery better too. Squat clean series lit up my low back muscles. Not in a bad way, they were just fatigued after the front squats and I really had to fight to keep tension in the catch. That was tough. This whole workout was tough, satisfying. The C series was a legit challenge and I'm feeling it the next day. The bike sprints took grit, love it. I swam after this and I think that help workout what would have been more soreness/stiffness. Swimming went well. I really do have an innate fear of holding my breath under water, so glad to be working on it and facing it. Never know, could save my life one day! ;). Thanks!
Friday, January 4, 2019
January 4, 2019
Daily score: 7
Workout:
A. Weighted pull up; build to a max
40 (20, 26, 35, 37.5)
B. Strict press; build to a max
98 (85, 90, 95, failed 101)
C. Strict pull ups; amrap unbroken
10
D. Strict hspu; amrap unbroken
13
E. butterfly pull ups; amrap unbroken
12
F. Kipping hspu; amrap unbroken
21
G. Hanging L hold; amsap
41
H. Strict ring dips; amrap unbroken
10
+
stretching/cool down/mobility work 20-30 min
Done
Best part of this workout was the weighted pull up, I was shocked I could do 40#. It was a little questionable on height so I didn't try more weight. 37.5 was definitely chin over bar. My left shoulder seemed to get stuck today on the strict press. That is usually my good side. No pain, just didn't track well. I have done 100 before. Strict pull ups felt great. Strist hspu's felt great. Butterfly was smooth until reps 11 and 12. Quite happy with 21 kipping hspu's, kinda fun to try. Hanging L-hold was probably the most painful of everything. By the dips I could feel some fatigue. Thanks!
Workout:
A. Weighted pull up; build to a max
40 (20, 26, 35, 37.5)
B. Strict press; build to a max
98 (85, 90, 95, failed 101)
C. Strict pull ups; amrap unbroken
10
D. Strict hspu; amrap unbroken
13
E. butterfly pull ups; amrap unbroken
12
F. Kipping hspu; amrap unbroken
21
G. Hanging L hold; amsap
41
H. Strict ring dips; amrap unbroken
10
+
stretching/cool down/mobility work 20-30 min
Done
Best part of this workout was the weighted pull up, I was shocked I could do 40#. It was a little questionable on height so I didn't try more weight. 37.5 was definitely chin over bar. My left shoulder seemed to get stuck today on the strict press. That is usually my good side. No pain, just didn't track well. I have done 100 before. Strict pull ups felt great. Strist hspu's felt great. Butterfly was smooth until reps 11 and 12. Quite happy with 21 kipping hspu's, kinda fun to try. Hanging L-hold was probably the most painful of everything. By the dips I could feel some fatigue. Thanks!
Thursday, January 3, 2019
January 1, 2019
Daily score: 8
Workout:
A. DB thruster; 15 reps AFAP 35# x4; rest 1 min (record time per set)
:35 unbroken
:37 unbroken
1:04 9/6
1:04 9/6
B. Clean grip deadlift; 10-12x4; rest 90 seconds (same load per set)
155#
x12
x10
x10
x10
C. Single leg jump ropes; 10 reps x6/side; rest as needed bw sides
10x6/side
D. Pistols @44x1; accumulate 6 reps per side
6/side
+
5 rounds:
Bike 2 min @tough aerobic pace
50 speed step jump ropes
15 unbroken wall balls
17:12
+
cool down/stretching/mobility work
Done, lots of rolling
I went cross country skiing for the first time yesterday, only about 90 minutes of it. I didn't think I was sore from it until I worked out today. Thruster series was tough work with the short rest, a fun gritty challenge. Deadlifts were also challenging, mostly I felt a new muscle that I think must have been sore from skiing, my QL I think. Kinda lateral toward the back right around my waist. Cool to work new things. Single leg j ropes were easy. Pistols with the long hold in the bottom were hard but doable. I was quite happy I could do them. WOD was a satisfying burn. Gave it my all. Thanks!
Workout:
A. DB thruster; 15 reps AFAP 35# x4; rest 1 min (record time per set)
:35 unbroken
:37 unbroken
1:04 9/6
1:04 9/6
B. Clean grip deadlift; 10-12x4; rest 90 seconds (same load per set)
155#
x12
x10
x10
x10
C. Single leg jump ropes; 10 reps x6/side; rest as needed bw sides
10x6/side
D. Pistols @44x1; accumulate 6 reps per side
6/side
+
5 rounds:
Bike 2 min @tough aerobic pace
50 speed step jump ropes
15 unbroken wall balls
17:12
+
cool down/stretching/mobility work
Done, lots of rolling
I went cross country skiing for the first time yesterday, only about 90 minutes of it. I didn't think I was sore from it until I worked out today. Thruster series was tough work with the short rest, a fun gritty challenge. Deadlifts were also challenging, mostly I felt a new muscle that I think must have been sore from skiing, my QL I think. Kinda lateral toward the back right around my waist. Cool to work new things. Single leg j ropes were easy. Pistols with the long hold in the bottom were hard but doable. I was quite happy I could do them. WOD was a satisfying burn. Gave it my all. Thanks!
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