Daily score: 9
Workout:
walk/hike 60-90 minutes
This was so enjoyable. It was a beautiful even and I took the dog. He loved this programming :). Body is feeling great! I got home a little late this day from work so swapped the order with the swim workout. Gonna swim today. Thanks!
Thursday, May 30, 2019
Wednesday, May 29, 2019
May 28, 2019
Daily score: 7 (some soreness but not terrible)
Workout:
Mountain biking
3 hours of hilly and technical riding. Not sure how far.
This was probably perfect to workout whatever soreness I had. I actually felt really strong riding. Probably one of the smoothest technical days I've had. I had the time to ride longer but felt like my body was asking me to be reasonable after a weekend of partying and doing murph. It was still a very productive hard ride. Thanks!
Workout:
Mountain biking
3 hours of hilly and technical riding. Not sure how far.
This was probably perfect to workout whatever soreness I had. I actually felt really strong riding. Probably one of the smoothest technical days I've had. I had the time to ride longer but felt like my body was asking me to be reasonable after a weekend of partying and doing murph. It was still a very productive hard ride. Thanks!
Monday, May 27, 2019
May 27, 2019
Daily score: 9
Workout:
Murph with a 14# weight vest
67:10
1st mile: 9:37
end of pull ups at: 22:15
end of push ups at: 42:37
end of squats: 56:40
last mile: 10:27
So proud of finally doing this in a weight vest! And faster than I had thought, I thought around an hour and a half. It was all hard and my body kept suggesting removing the damn vest. I am so satisfied with this accomplishment and so proud of my body holding up. A lot of thanks to you for working me up to it. It was super challenging and I'll be sore but nothing is in pain. Thanks! And happy memorial day! Also know as my birthday ;).
Workout:
Murph with a 14# weight vest
67:10
1st mile: 9:37
end of pull ups at: 22:15
end of push ups at: 42:37
end of squats: 56:40
last mile: 10:27
So proud of finally doing this in a weight vest! And faster than I had thought, I thought around an hour and a half. It was all hard and my body kept suggesting removing the damn vest. I am so satisfied with this accomplishment and so proud of my body holding up. A lot of thanks to you for working me up to it. It was super challenging and I'll be sore but nothing is in pain. Thanks! And happy memorial day! Also know as my birthday ;).
Saturday, May 25, 2019
May 25, 2019
Daily score: 8
Workout:
A. Squat snatch; 4 doubles @70-80% 1rm; rest 30-75 sec bw sets
85, 90, 90, 95
B. Squat clean and jerk; 4 doubles @70-80% 1rm; rest 30-75 sec bw sets
110, 115, 120, 125
C. Front squat; 3x3; rest 2 min
135, 145, 150
+
At murph pace with weighted vest
run 400m
+
20 pull ups
20 push ups
70 air squats
+
Run 400m
14# vest
9:12
I got a tetanus shot in my left delt yesterday and it's actually pretty sore! Doubt it made any impact. Snatching felt great. Clean and jerk's felt hard at 120 and 125. Squatting felt good. Murph at pace made me hurt...the second run was painful. I think because I was pushing the pace. Damn, it's a tough little combo. Thanks!
Workout:
A. Squat snatch; 4 doubles @70-80% 1rm; rest 30-75 sec bw sets
85, 90, 90, 95
B. Squat clean and jerk; 4 doubles @70-80% 1rm; rest 30-75 sec bw sets
110, 115, 120, 125
C. Front squat; 3x3; rest 2 min
135, 145, 150
+
At murph pace with weighted vest
run 400m
+
20 pull ups
20 push ups
70 air squats
+
Run 400m
14# vest
9:12
I got a tetanus shot in my left delt yesterday and it's actually pretty sore! Doubt it made any impact. Snatching felt great. Clean and jerk's felt hard at 120 and 125. Squatting felt good. Murph at pace made me hurt...the second run was painful. I think because I was pushing the pace. Damn, it's a tough little combo. Thanks!
Friday, May 24, 2019
May 23, 2019
Daily score: 7
Workout:
A. Single arm DB OH walking lunge; 100 feet AFAP (pick a load that is
light enough that you think you can do it in 4x25 unbroken segments
with no rest at the ends just turn around and go, but heavy enough
that you're not sure you can make it. If you can't do this with DB,
use barbell OH in snatch grip)
30# DB, switched every 25’ quickly
40# DB, switched at 50’
B. Sandbag step ups; 1 min continuous alternating legs on 20"; rest 3
min actviely on indoor bike trainer x3 sets
70# bag
13,15,16
C. Single leg snatch grip RDL; 8-10x3; rest 2 min
55# x8, 45x10, 45x10
D. Pistols; 10 reps AFAP x3; rest 2 min
:32
:27
:22
E1. Star plank; 1 min x3; rest 1 min
x3 unbroken
E2. Hollow body hold; 1 min x3; rest 1 min
UB, UB, 35/25
E3. HAnging L hold; 1 min x3; rest 1 min
20/20/20
15/15/15/15
20/20/20 with bent knees
Did the lunge thing twice to get the weight right. Quads were sore, funny I felt my legs more than the DB overhead. Forearms have been tight all day too. Left leg has an easier time with the rdls. Pistols were harder than usual d/t the sore quads. Abs are sore today after the core series. Enjoying my rest day. Thanks!
Workout:
A. Single arm DB OH walking lunge; 100 feet AFAP (pick a load that is
light enough that you think you can do it in 4x25 unbroken segments
with no rest at the ends just turn around and go, but heavy enough
that you're not sure you can make it. If you can't do this with DB,
use barbell OH in snatch grip)
30# DB, switched every 25’ quickly
40# DB, switched at 50’
B. Sandbag step ups; 1 min continuous alternating legs on 20"; rest 3
min actviely on indoor bike trainer x3 sets
70# bag
13,15,16
C. Single leg snatch grip RDL; 8-10x3; rest 2 min
55# x8, 45x10, 45x10
D. Pistols; 10 reps AFAP x3; rest 2 min
:32
:27
:22
E1. Star plank; 1 min x3; rest 1 min
x3 unbroken
E2. Hollow body hold; 1 min x3; rest 1 min
UB, UB, 35/25
E3. HAnging L hold; 1 min x3; rest 1 min
20/20/20
15/15/15/15
20/20/20 with bent knees
Did the lunge thing twice to get the weight right. Quads were sore, funny I felt my legs more than the DB overhead. Forearms have been tight all day too. Left leg has an easier time with the rdls. Pistols were harder than usual d/t the sore quads. Abs are sore today after the core series. Enjoying my rest day. Thanks!
Wednesday, May 22, 2019
May 22, 2019
Daily score: 8
Workout:
2 sets each for time with weighted vest:
Run 400m
...
20 pull ups
30 push ups
30 air squats
...
Run 400m
9:38
9:14
(14# vest)
...
In between sets perform 15 min of work as follows
5 min easy ski erg
5 min easy indoor bike trainer
5 min easy jump roping (single unders, speed steps, single leg hops,
boxer footwork practice, etc)... rest as needed here it doesn't need
to be continuous but try to keep yourself moving as much as you can
while still feeling like it's easy)
done
+
Handstand walk tech work self directed. Spent anywhere from 5-30 min
depending on the skill of the movement you want to work on and how it
feels based on previous work. Can also just do static work if you'd
like. Report in how you spend the time and how much.
Workout:
2 sets each for time with weighted vest:
Run 400m
...
20 pull ups
30 push ups
30 air squats
...
Run 400m
9:38
9:14
(14# vest)
...
In between sets perform 15 min of work as follows
5 min easy ski erg
5 min easy indoor bike trainer
5 min easy jump roping (single unders, speed steps, single leg hops,
boxer footwork practice, etc)... rest as needed here it doesn't need
to be continuous but try to keep yourself moving as much as you can
while still feeling like it's easy)
done
+
Handstand walk tech work self directed. Spent anywhere from 5-30 min
depending on the skill of the movement you want to work on and how it
feels based on previous work. Can also just do static work if you'd
like. Report in how you spend the time and how much.
24 mins working on walking
6 mins working on kicking up to static holds
a couple 15' walks
a handful of 10' walks
lots of 6' walks
Running felt great. Pull ups went as usual. Push ups felt worse than last time, fatigued fast. I'm guessing this is d/t being on the bike so long yesterday basically in the top of a plank position. I shaved off time on the second round by doing smaller quick sets on the push ups (went from 5's to 4/3/3). Thank you for the handstand time. This skill is still a wonder to me. It's something I never imagined I'd be able to do and really don't want to lose. At the same time I find progress fleeting and am often confused on what brings me success vs. struggle. Today felt about average for the last 6 months or so. And average is great! Way better than a struggle day. Working on kicking up to static holds versus planting my hands first. Hopefully video says more than my words. Thanks!
May 21, 2019
Daily score: 8
Workout:
Mountain biking
5 hrs 45 mins
27.22 miles
42-4500 feet elevation gain
1st climb: 38 mins
2nd climb: 43 mins
1st lap: 2:11
2nd lap: 2:14
(Sandy Ridge)
Did two full laps and then another 2/3rds. Basically the same ride I did in the beginning of May (May 4). Felt really great on the first lap. Legs and low back weren't too achy until the third climb. I was also just ready to be done by then. I was alone and hardly saw anyone else and started thinking about all the things I needed to get done at home. It also was wet and slick so took a lot of concentration and care, not as fun as the dry and fast days. My neck was definitely fatigued by the end. Next day- I'm a little stiff and quads are sore but feel otherwise great. The success was nutrition! Felt good the whole time. Eating every 45 mins. Thanks!
Workout:
Mountain biking
5 hrs 45 mins
27.22 miles
42-4500 feet elevation gain
1st climb: 38 mins
2nd climb: 43 mins
1st lap: 2:11
2nd lap: 2:14
(Sandy Ridge)
Did two full laps and then another 2/3rds. Basically the same ride I did in the beginning of May (May 4). Felt really great on the first lap. Legs and low back weren't too achy until the third climb. I was also just ready to be done by then. I was alone and hardly saw anyone else and started thinking about all the things I needed to get done at home. It also was wet and slick so took a lot of concentration and care, not as fun as the dry and fast days. My neck was definitely fatigued by the end. Next day- I'm a little stiff and quads are sore but feel otherwise great. The success was nutrition! Felt good the whole time. Eating every 45 mins. Thanks!
Monday, May 20, 2019
May 20, 2019
Daily score: 9 (rested and not sore!)
Workout:
A1. Snatch grip overhead lunge complex; 20 alt'ing steps x3; rest 20 sec
55
60
65
A2. Jump switch lunges; 6 reps x3; rest 30 sec
6, 6, 6
A3. Double unders; 30 reps x3; rest 30 sec
30, 30, 30 all unbroken
A4. Squat snatch; 6 tng reps x3; rest 3 min
65
75
75
- perform 1-2 warm up sets of the movements at progressive
intensities. Then start at the weights and intensities that you think
will push you for all three working sets.
+
10 unbroken thrusters AFAP
rest 15 sec
Indoor bike trainer sprints 15 seconds @100%
rest 15 sec
10 burpees AFAP
rest 3 min
x2 sets
65# 1:39
75# 1:39
- same as above regarding warm ups
+
cool down/mobility work 20-30 min
done (legs, hips, glutes)
Thought I started at good weights but then wanted to make it a little more challenging. Everything felt good. Amazing the punch the last series packed even though it was so brief. Good quality mobility session. Pumped to ride tomorrow. Missed sunday d/t rain (so sick of it) and moving. Thanks!
Workout:
A1. Snatch grip overhead lunge complex; 20 alt'ing steps x3; rest 20 sec
55
60
65
A2. Jump switch lunges; 6 reps x3; rest 30 sec
6, 6, 6
A3. Double unders; 30 reps x3; rest 30 sec
30, 30, 30 all unbroken
A4. Squat snatch; 6 tng reps x3; rest 3 min
65
75
75
- perform 1-2 warm up sets of the movements at progressive
intensities. Then start at the weights and intensities that you think
will push you for all three working sets.
+
10 unbroken thrusters AFAP
rest 15 sec
Indoor bike trainer sprints 15 seconds @100%
rest 15 sec
10 burpees AFAP
rest 3 min
x2 sets
65# 1:39
75# 1:39
- same as above regarding warm ups
+
cool down/mobility work 20-30 min
done (legs, hips, glutes)
Thought I started at good weights but then wanted to make it a little more challenging. Everything felt good. Amazing the punch the last series packed even though it was so brief. Good quality mobility session. Pumped to ride tomorrow. Missed sunday d/t rain (so sick of it) and moving. Thanks!
Saturday, May 18, 2019
May 17, 2019
Daily score: 7 (less soreness)
Workout:
For time with weighted vest:
Run 1200m
...
75 pull ups
150 push ups
200 air squats
...
Run 1200m
50:45
(7:02, finished pull ups at 17:32, finished push ups at 35:08, finished squats at 43:40, last run in 6:50)
14 pound vest
It took courage to attack this today, been a busy week and was still feeling pretty sore but so much improved at the same time. I finally got the correct weight for my vest to equal 14# and it felt so much lighter. The pull ups especially felt better. I was able to butterfly 2-3 at a time for awhile. The push ups are where my right shoulder kinda started to burn and die out. But I made it and it's just sore the next day. Running in the lighter vest felt great, I was actually running versus how I loped in the 25#'s. At work for 12 hours today, working on recovery :). Thanks!
Workout:
For time with weighted vest:
Run 1200m
...
75 pull ups
150 push ups
200 air squats
...
Run 1200m
50:45
(7:02, finished pull ups at 17:32, finished push ups at 35:08, finished squats at 43:40, last run in 6:50)
14 pound vest
It took courage to attack this today, been a busy week and was still feeling pretty sore but so much improved at the same time. I finally got the correct weight for my vest to equal 14# and it felt so much lighter. The pull ups especially felt better. I was able to butterfly 2-3 at a time for awhile. The push ups are where my right shoulder kinda started to burn and die out. But I made it and it's just sore the next day. Running in the lighter vest felt great, I was actually running versus how I loped in the 25#'s. At work for 12 hours today, working on recovery :). Thanks!
Friday, May 17, 2019
May 16, 2019
Daily score: 6 (so so sore, poor sleep)
Workout:
A. Power snatch; 2 reps on the min for 8 min (start light, add load
per set so last 2 are near max for the day)
65, 75, 80, 80, 80, 80, 85, 90
B. Thruster; 3x3; rest 2 min
95, 100, 105
+
4 rounds for time:
15 cals row
10 lateral burpees over rower
60 double unders
13:22
I honestly considered just doing mobility today d/t how sore I was. Adductors, hami's, glutes, shoulders, even some ab soreness. I had been moving stiff around work all day and hurt to squat to toilet. The idea of doing a thruster seemed hilarious. I'm glad I did the workout though, I am still pretty sore the next day but better. The hardest part of the snatches was getting my tight body into the set up position. The thrusters were surprisingly not as impossible as I thought they would be, but I still was only able to hit weights less than usual. The wod was perfect to move some soreness out and get my HR up. Thanks!
Workout:
A. Power snatch; 2 reps on the min for 8 min (start light, add load
per set so last 2 are near max for the day)
65, 75, 80, 80, 80, 80, 85, 90
B. Thruster; 3x3; rest 2 min
95, 100, 105
+
4 rounds for time:
15 cals row
10 lateral burpees over rower
60 double unders
13:22
I honestly considered just doing mobility today d/t how sore I was. Adductors, hami's, glutes, shoulders, even some ab soreness. I had been moving stiff around work all day and hurt to squat to toilet. The idea of doing a thruster seemed hilarious. I'm glad I did the workout though, I am still pretty sore the next day but better. The hardest part of the snatches was getting my tight body into the set up position. The thrusters were surprisingly not as impossible as I thought they would be, but I still was only able to hit weights less than usual. The wod was perfect to move some soreness out and get my HR up. Thanks!
Thursday, May 16, 2019
May 15, 2019
Daily score: 6 (just so sore, everywhere)
Workout:
A. Bent over barbell rows; 8-10x2; rest 2 min
85x10
95x8
B1. Bent over thumbs up reverse flies; 12-15x2; rest 1 min
5#'s x15
8#'s x12
B2. Elbow on knee external rotations; 10-12x2; rest 1 min
10#'s x12
10#'s x12
B3. Trap 3 raises; 10-12x2; rest 1min
5#'s x12
8#'s x10
C1. Side plank overarch isometric; 30 seconds x3/side; rest 30 sec
done
C2. Star side plank; 30 seconds x3; rest 30 sec
done, bent at knee
C3. HAnging L hold; 30 sec x3; rest 30 sec
15/15
17/13
20/10
C4. Alternating leg tuck ups; 20 reps x3; rest as needed to recovery
done
D. Band resisted dead bugs; 16 alt'ing reps with 2 sec pause on each
rep x3; rest 1 min
done
So sore. Butt, lats, shoulders, hami's. External shoulder rotations are harder for the right shoulder. Same with trap raises, harder to keep the right arm straight through the elbow on these. The star side plank just wasn't happening with a straight leg. Too many things felt like cramping or maybe I'm just not strong enough in the glute. I just bent at the knee and it was still challenging. Everything else went well. Still sore the next day, kinda globally. Amazing what a few days off does. I also have slept poorly the last two nights, not sure why. Thanks!
Workout:
A. Bent over barbell rows; 8-10x2; rest 2 min
85x10
95x8
B1. Bent over thumbs up reverse flies; 12-15x2; rest 1 min
5#'s x15
8#'s x12
B2. Elbow on knee external rotations; 10-12x2; rest 1 min
10#'s x12
10#'s x12
B3. Trap 3 raises; 10-12x2; rest 1min
5#'s x12
8#'s x10
C1. Side plank overarch isometric; 30 seconds x3/side; rest 30 sec
done
C2. Star side plank; 30 seconds x3; rest 30 sec
done, bent at knee
C3. HAnging L hold; 30 sec x3; rest 30 sec
15/15
17/13
20/10
C4. Alternating leg tuck ups; 20 reps x3; rest as needed to recovery
done
D. Band resisted dead bugs; 16 alt'ing reps with 2 sec pause on each
rep x3; rest 1 min
done
So sore. Butt, lats, shoulders, hami's. External shoulder rotations are harder for the right shoulder. Same with trap raises, harder to keep the right arm straight through the elbow on these. The star side plank just wasn't happening with a straight leg. Too many things felt like cramping or maybe I'm just not strong enough in the glute. I just bent at the knee and it was still challenging. Everything else went well. Still sore the next day, kinda globally. Amazing what a few days off does. I also have slept poorly the last two nights, not sure why. Thanks!
Tuesday, May 14, 2019
May 14, 2019
Daily score: 9
Workout:
A. Overhead squat; 5, 5, 5; rest 2 min
105, 110, 115
B1. Rear foot elevated front rack split squat; 8-10x3/side; rest 1 min
35x10x3/side
B2. Deadlift; 5, 5, 5; rest 1 min
185, 185, 185
+
For time (no vest)
Run 800m
...
50 pull ups
100 push ups
200 air squats
...
Run 1 mile
33:35
(4:10, pull ups done at 8:30, push ups done at 17:00, squats done at 24:30, last mile 9:06)
Felt good to be back in the gym. Was pouring rain today so couldn't ride. A and B felt great. Amazing how good the WOD felt minus the weight vest. Did the pull ups butterfly in sets of 5, push ups in sets of 5, squats in sets of 50. And this just in- I run way faster without a weight vest. Thanks!
Workout:
A. Overhead squat; 5, 5, 5; rest 2 min
105, 110, 115
B1. Rear foot elevated front rack split squat; 8-10x3/side; rest 1 min
35x10x3/side
B2. Deadlift; 5, 5, 5; rest 1 min
185, 185, 185
+
For time (no vest)
Run 800m
...
50 pull ups
100 push ups
200 air squats
...
Run 1 mile
33:35
(4:10, pull ups done at 8:30, push ups done at 17:00, squats done at 24:30, last mile 9:06)
Felt good to be back in the gym. Was pouring rain today so couldn't ride. A and B felt great. Amazing how good the WOD felt minus the weight vest. Did the pull ups butterfly in sets of 5, push ups in sets of 5, squats in sets of 50. And this just in- I run way faster without a weight vest. Thanks!
May 9-12, 2019
Daily scores: 9, 8, 7 (tired arms), 9
Workout:
Surfing
May 9-
2 hours at San Onofre in 2-3 foot surf
Caught 7 waves!
Paddled a ton
Bilateral calf cramps at end of session
May 10-
2 hours at San Onofre in 2-3 foot surf
Caught a few waves, much less consistent swell, but paddled a ton
Felt some shoulder burning paddling out
May 11-
20 mins surfing at campsite south of San Onofre in 3-4 foot surf
Long paddle out, arms were shot
May 12-
3 hours surfing at Dana Point in 2-4 foot surf
Caught 5+ waves, felt amazing
This trip was a 10/10. I fell in love with surfing over these 4 days. It's funny how the pain of learning something new can morph into joy and it's not ever a moment you can put your finger on or even a level of skill. But it happened. I now feel like I can say I surf. I'm most definitely a beginner and will probably stay in the category on small waves for a long time. The cool thing about surfing, I think, is that I can get just as much joy on my little waves as someone out charging the big stuff. My comfort level in the ocean improved dramatically. I am sure the swim training is part of that. I still got freaked out on the third day when my arms were shot and big waves just kept pounding me. I basically got crushed on a long paddle out and then when I did get out a huge sneaker set came in and I had to ditch my board and dive under the waves. I freaked briefly, paddled in, and recovered. I think part of the problem was my arms were just unable to paddle anymore and I NEEDED to paddle to get to a safe spot. That was a bad place to be. So I hung on the beach in the sun. I wasn't at all traumatized at least, and was anxious to get back out the next day. After a day of rest my arms felt great the next day. It was funny though how tired they got, holding my phone to my ear felt heavy! It's the posterior delt that gets fired up. I jumped off my board and swam and that would be easy but the prone paddling would just burn. I think the only feeling similar in the gym is the stimulus from the ski erg. So when this bike race is past, I wanna spend more time on that. Swimming of course is huge too but the paddle endurance is an interesting and different beast. I think that's a wrap...come out and surf with us some time! It's worth the process.
Workout:
Surfing
May 9-
2 hours at San Onofre in 2-3 foot surf
Caught 7 waves!
Paddled a ton
Bilateral calf cramps at end of session
May 10-
2 hours at San Onofre in 2-3 foot surf
Caught a few waves, much less consistent swell, but paddled a ton
Felt some shoulder burning paddling out
May 11-
20 mins surfing at campsite south of San Onofre in 3-4 foot surf
Long paddle out, arms were shot
May 12-
3 hours surfing at Dana Point in 2-4 foot surf
Caught 5+ waves, felt amazing
This trip was a 10/10. I fell in love with surfing over these 4 days. It's funny how the pain of learning something new can morph into joy and it's not ever a moment you can put your finger on or even a level of skill. But it happened. I now feel like I can say I surf. I'm most definitely a beginner and will probably stay in the category on small waves for a long time. The cool thing about surfing, I think, is that I can get just as much joy on my little waves as someone out charging the big stuff. My comfort level in the ocean improved dramatically. I am sure the swim training is part of that. I still got freaked out on the third day when my arms were shot and big waves just kept pounding me. I basically got crushed on a long paddle out and then when I did get out a huge sneaker set came in and I had to ditch my board and dive under the waves. I freaked briefly, paddled in, and recovered. I think part of the problem was my arms were just unable to paddle anymore and I NEEDED to paddle to get to a safe spot. That was a bad place to be. So I hung on the beach in the sun. I wasn't at all traumatized at least, and was anxious to get back out the next day. After a day of rest my arms felt great the next day. It was funny though how tired they got, holding my phone to my ear felt heavy! It's the posterior delt that gets fired up. I jumped off my board and swam and that would be easy but the prone paddling would just burn. I think the only feeling similar in the gym is the stimulus from the ski erg. So when this bike race is past, I wanna spend more time on that. Swimming of course is huge too but the paddle endurance is an interesting and different beast. I think that's a wrap...come out and surf with us some time! It's worth the process.
Tuesday, May 7, 2019
May 7, 2019
Daily score: 6
Workout:
A. Squat snatch clusters; 1.1.1x6; rest 10 sec/rest 90 sec
90, 95, 95, 95, 100, 100
B. Squat clean and jerk; build to a moderate effort triple
115
C. Front sqaut; 5, 4, 3, 2, 1; rest 2 min
125, 130, 140, 150, 160
+
For time with weighted vest:
Run 800m
…
2 rounds
20 strict pull ups
30 ring push ups
50 air squats
...
run 800m
12.5# added to vest
28:04
Still just feeling worn out. I slept great last night. Got a little light headed after some of the snatch clusters and clean and jerks. I would have gone farther on the clean and jerk but that was 'moderate' for sure. Front squats went well. Just seems like things felt heavier than they should today. Running however felt pretty good. Strict pull ups definitely felt easier on the shoulders than kipping. The ring push ups strangely felt better than on the floor last week. Of course there were fewer and my vest weighed less. Happy to have stuck with this one and gonna do my best to make the most of my 'recovery' day tomorrow even though it's a long day at work. Thanks!
Workout:
A. Squat snatch clusters; 1.1.1x6; rest 10 sec/rest 90 sec
90, 95, 95, 95, 100, 100
B. Squat clean and jerk; build to a moderate effort triple
115
C. Front sqaut; 5, 4, 3, 2, 1; rest 2 min
125, 130, 140, 150, 160
+
For time with weighted vest:
Run 800m
…
2 rounds
20 strict pull ups
30 ring push ups
50 air squats
...
run 800m
12.5# added to vest
28:04
Still just feeling worn out. I slept great last night. Got a little light headed after some of the snatch clusters and clean and jerks. I would have gone farther on the clean and jerk but that was 'moderate' for sure. Front squats went well. Just seems like things felt heavier than they should today. Running however felt pretty good. Strict pull ups definitely felt easier on the shoulders than kipping. The ring push ups strangely felt better than on the floor last week. Of course there were fewer and my vest weighed less. Happy to have stuck with this one and gonna do my best to make the most of my 'recovery' day tomorrow even though it's a long day at work. Thanks!
May 6, 2019
Daily score: 4 (worked all night, did this on very little rest)
Workout:
Mountain biking
2+ hours, 13 miles
To be honest this ride felt awful. It was a beautiful day and I didn't wanna sleep it away. Plus, I needed to be tired to sleep at night. I thought I'd just take it easy and be fine. Which I was fine. It just is such a 'no fun' feeling to ride with no gas in the tank. I even got a little shaky and felt like my balance was 'off'. I cased it once into the bushes and have a nice bruise on my thigh but that wasn't so bad. I would like to think practicing suffering like this will make me tougher even if it's not a great training session per se. Hope so. The bad ones make the good ones feel great right!? Thanks!
Workout:
Mountain biking
2+ hours, 13 miles
To be honest this ride felt awful. It was a beautiful day and I didn't wanna sleep it away. Plus, I needed to be tired to sleep at night. I thought I'd just take it easy and be fine. Which I was fine. It just is such a 'no fun' feeling to ride with no gas in the tank. I even got a little shaky and felt like my balance was 'off'. I cased it once into the bushes and have a nice bruise on my thigh but that wasn't so bad. I would like to think practicing suffering like this will make me tougher even if it's not a great training session per se. Hope so. The bad ones make the good ones feel great right!? Thanks!
Sunday, May 5, 2019
May 5, 2019
Daily score: 6 (tired, tight low back)
Workout:
AM
Swim 1000y continuous
See below
PM
A. Strict press; 5, 4, 3, 2, 1; rest 2 min
75, 85, 90, 95, fail 100, fail 95, fail 90
B. Weighted pull ups; 2-3x5; rest 2 min
20x3
20x3
20x3
20x3
25x2
C1. Bent over barbell rows; 6-8x4; rest 2 min
90x8
95x8
95x8
95x8
C2. Bench press; 6-8x4; rest 2 min
85x8
90x9
95x8
100x8
D. HS walk tech work 15-20 min
Done
+
10 min amrap:
10 cals row
5 CTB pull ups
3 strict hspu
5 rounds
I probably should have mentioned this in yesterday’s post but just to give a more well rounded picture of my weekend: it’s been busy. It was my 20 year high school reunion and I went out Friday night with some friends that were in town for it and was up until 2am. I woke up Saturday morning at 7 in order to take care of the dog and ride from 10-4p. Then I had a house warming party I had to go to. I slept great last night, probably 10 hours. But I do think the tiredness hit me today versus yesterday. I drove to the pool this morning only to find it closed! Super bummed because that swim would have been great recovery. I had my ultrasound for whatever is causing my lower abdominal pain this afternoon so unfortunately I couldn’t swim later. And now I am at work all night this tonight.
The gym workout started with a bit of a surprise. After pressing 95 twice, I put 100 on the bar and could barely move it. Then the same with 95...then maybe 1/3rd of the way with 90, so I called it good and moved on. I took that as a warning and didn’t do anything to crazy the rest of the session. My low back was slightly twingy at times with the barbell rows so I had to really focus on bracing. Terrible handstand walk session. I just couldn’t go far without one piece of the puzzle falling apart. Rather than getting upset I spent some time working on freestanding holds. Amrap went well. I had to do the ctb as singles and they were hard. I did all the hspu’s unbroken. Hoping for some sleep tonight! Thanks!
Workout:
AM
Swim 1000y continuous
See below
PM
A. Strict press; 5, 4, 3, 2, 1; rest 2 min
75, 85, 90, 95, fail 100, fail 95, fail 90
B. Weighted pull ups; 2-3x5; rest 2 min
20x3
20x3
20x3
20x3
25x2
C1. Bent over barbell rows; 6-8x4; rest 2 min
90x8
95x8
95x8
95x8
C2. Bench press; 6-8x4; rest 2 min
85x8
90x9
95x8
100x8
D. HS walk tech work 15-20 min
Done
+
10 min amrap:
10 cals row
5 CTB pull ups
3 strict hspu
5 rounds
I probably should have mentioned this in yesterday’s post but just to give a more well rounded picture of my weekend: it’s been busy. It was my 20 year high school reunion and I went out Friday night with some friends that were in town for it and was up until 2am. I woke up Saturday morning at 7 in order to take care of the dog and ride from 10-4p. Then I had a house warming party I had to go to. I slept great last night, probably 10 hours. But I do think the tiredness hit me today versus yesterday. I drove to the pool this morning only to find it closed! Super bummed because that swim would have been great recovery. I had my ultrasound for whatever is causing my lower abdominal pain this afternoon so unfortunately I couldn’t swim later. And now I am at work all night this tonight.
The gym workout started with a bit of a surprise. After pressing 95 twice, I put 100 on the bar and could barely move it. Then the same with 95...then maybe 1/3rd of the way with 90, so I called it good and moved on. I took that as a warning and didn’t do anything to crazy the rest of the session. My low back was slightly twingy at times with the barbell rows so I had to really focus on bracing. Terrible handstand walk session. I just couldn’t go far without one piece of the puzzle falling apart. Rather than getting upset I spent some time working on freestanding holds. Amrap went well. I had to do the ctb as singles and they were hard. I did all the hspu’s unbroken. Hoping for some sleep tonight! Thanks!
May 4, 2019
Daily score: 8
Workout:
Outdoor day
Mountain biking
6 hours, 26-27 miles, 5000 feet elevation gain
Sandy ridge trail, 2 full loops plus one ride up to flow motion and down.
1st climb: 39:39
2nd climb: 41:30
My plan for this day was to ride all day and stop when I just couldn't go anymore. And I did that. I called it at the end of the day mostly d/t low back tightness and neck strain starting to give me a headache. My technical skills are getting so much better it's making riding even more fun. I think I did well with nutrition this ride too. I'm eating a snack every 45 mins. I didn't hydrate quite enough though, got a few cramps in the evening and didn't pee the whole time until I was done. Feeling great the next day other than a tight low back and wanting to do nothing today. And damn if I don't have to work night shift tonight. Oh well, thanks!
Workout:
Outdoor day
Mountain biking
6 hours, 26-27 miles, 5000 feet elevation gain
Sandy ridge trail, 2 full loops plus one ride up to flow motion and down.
1st climb: 39:39
2nd climb: 41:30
My plan for this day was to ride all day and stop when I just couldn't go anymore. And I did that. I called it at the end of the day mostly d/t low back tightness and neck strain starting to give me a headache. My technical skills are getting so much better it's making riding even more fun. I think I did well with nutrition this ride too. I'm eating a snack every 45 mins. I didn't hydrate quite enough though, got a few cramps in the evening and didn't pee the whole time until I was done. Feeling great the next day other than a tight low back and wanting to do nothing today. And damn if I don't have to work night shift tonight. Oh well, thanks!
Thursday, May 2, 2019
May 2, 2019
Daily score: 6 (good spirits but kinda achy, tired body, mostly a tight low back)
Workout:
A. Squat snatch; 6 doubles 80-85% 1rm; rest 2 min
95, 95, 95, 100, 100, 100
B. Back squat; 10 sets of 3 @82% 1rm; rest 90 sec
done, at 155
+
5 rounds for time:
10 KBS 2 pood (russian)
10 wall balls
10 TTB
30 double unders
24kg KB
12:14 (TTB 6/4, everything else all unbroken)
After two hard days of activity I thought getting through this one might be rough but my body surprised me. I actually felt great. Had to really focus on keeping tension in the upper body for the snatches, arms were a bit shaky. And had to do the same for my low back on the squats. But I didn't have to cut weight back or anything. I did cut back on the KBS weight just out of concern for my low back. I picked up speed as I went throughout the WOD and managed all the DU's unbroken. The only thing I split were the TTB. Now I'm ready for a recovery day! Thanks!
Workout:
A. Squat snatch; 6 doubles 80-85% 1rm; rest 2 min
95, 95, 95, 100, 100, 100
B. Back squat; 10 sets of 3 @82% 1rm; rest 90 sec
done, at 155
+
5 rounds for time:
10 KBS 2 pood (russian)
10 wall balls
10 TTB
30 double unders
24kg KB
12:14 (TTB 6/4, everything else all unbroken)
After two hard days of activity I thought getting through this one might be rough but my body surprised me. I actually felt great. Had to really focus on keeping tension in the upper body for the snatches, arms were a bit shaky. And had to do the same for my low back on the squats. But I didn't have to cut weight back or anything. I did cut back on the KBS weight just out of concern for my low back. I picked up speed as I went throughout the WOD and managed all the DU's unbroken. The only thing I split were the TTB. Now I'm ready for a recovery day! Thanks!
May 1, 2019
Daily score: 7 (some soreness but not as bad as I thought I'd be)
Workout:
Outdoor day
Mountain biking
22 miles, 4:25 hours/minutes, 4000 feet elevation gain
1st climb: 37 mins
2nd climb: 42 mins
1st lap: 2:07
2nd lap: 2:18
(Sandy Ridge Trail)
I got a surpise day off work today and it was gorgeous weather so I skipped the gym and hit the trail. This is a loop I usually just ride once, long steep climb and lots of technical stuff. I did it twice today and held up pretty well. Technical skills are really solidifying. I rode alone and really got into the 'flow'. Legs felt great the whole time and really feel pretty good the next day. Low back got tight on the second climb. Neck and shoulders/arms got kinda sore, I think mostly fatigued from the previous weight vest workout. My arms are so sore the morning after this ride. Body is pretty tired. I'm going to workout this evening but will probably need to tone down the intensity. Thanks!
Workout:
Outdoor day
Mountain biking
22 miles, 4:25 hours/minutes, 4000 feet elevation gain
1st climb: 37 mins
2nd climb: 42 mins
1st lap: 2:07
2nd lap: 2:18
(Sandy Ridge Trail)
I got a surpise day off work today and it was gorgeous weather so I skipped the gym and hit the trail. This is a loop I usually just ride once, long steep climb and lots of technical stuff. I did it twice today and held up pretty well. Technical skills are really solidifying. I rode alone and really got into the 'flow'. Legs felt great the whole time and really feel pretty good the next day. Low back got tight on the second climb. Neck and shoulders/arms got kinda sore, I think mostly fatigued from the previous weight vest workout. My arms are so sore the morning after this ride. Body is pretty tired. I'm going to workout this evening but will probably need to tone down the intensity. Thanks!
Wednesday, May 1, 2019
April 30, 2019
Daily score: 8
Workout:
3 sets with weighted vest:
Run 400m
30 pull ups
60 push ups
80 air squats
Run 400m
15# vest
65:50
+
Stretching/mobility work 20-30 min
done
Wow was this hard. The run was no big deal, a little harder on the ankles/shins/knees with the vest but not bad. Butterfly pull ups with the vest are hit and miss for me so I did a combo. I did singles, doubles, and a few triples. Hands were close to tearing but didn't. The push ups I had to do in 2's and 3's. And the squats were fine, but never as easy as you think they'll be. I did run an 800m between each set, as written. Pretty sore in every aspect surrounding my shoulders the next morning. And I was exhausted last night. Thanks!
Workout:
3 sets with weighted vest:
Run 400m
30 pull ups
60 push ups
80 air squats
Run 400m
15# vest
65:50
+
Stretching/mobility work 20-30 min
done
Wow was this hard. The run was no big deal, a little harder on the ankles/shins/knees with the vest but not bad. Butterfly pull ups with the vest are hit and miss for me so I did a combo. I did singles, doubles, and a few triples. Hands were close to tearing but didn't. The push ups I had to do in 2's and 3's. And the squats were fine, but never as easy as you think they'll be. I did run an 800m between each set, as written. Pretty sore in every aspect surrounding my shoulders the next morning. And I was exhausted last night. Thanks!
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