September 29, 2019

Daily score: 8

Workout:

#8
A. Negative ring muscle ups; accumulate 7 slow controlled reps not for time

7

B1. CTB pull ups; 6 sets of 3 unbroken AFAP x2; rest to recovery

2:45
3:25

B2. Strict hspu; amrap in 75 sec x2; rest to recovery

9
10

C1. Hand release push ups; 20 AFAP x2; rest to recovery

:30
:27

C2. HS walk; 30 feet for time in sets of 5 feet unbroken x2; rest to recovery

2:17
2:39

D1. L-sit; accumulate 35 sec AFAP in sets of 5 sec or more (bent knee
if rest:work becomes greater than 2:1) x2; rest to recovery

35 x 2 with straight legs

D2. Toes to bar; 25 reps AFAP x2; rest to recovery

2:17
2:03

D3. Side plank; 40 x2/side; rest to recovery

done

D4. Weighted sorensen hold; 40 seconds x2; rest to recovery

done with 20#

Everything feels better this week.  Trying to use my hips more in the CTB just struggling with the change in rhythm.  However, a really cool thing- Marc was videoing me and noticed the movement in the rig was d/t loose bolts.  We tightened them and it's soooooo much better!  I feel more power and less jerking through my shoulders kipping on a rig that doesn't wobble, go figure.  I guess I do need a man in my life ;).  TTB felt way better too.  Great workout, fighting to get back my CF fitness!  Thanks!

September 28, 2019

Daily score: 8

Workout:

#6
A. Snatch pulls; 1.1.1x3; rest 10 sec/rest 2min (>100% max snatch)

125 for all

B. Overhead squat; 5, 5, 3, 3; rest 2 min (take 5's heavier than last
time, then progress in loading for triples)

105, 105, 115, 120

+
EMOM 10 min:
odd- 3 squat clean @80% estimated 1rm
even- 6 bar facing burpees @max speed
 * if needed, add rest within to keep the clean cycle speed fast and
burpees as quick as you can do them

at 110, kept on pace throughout

+
EMOM 10 min:
Odd- 3 squat snatch @80% estimated 1rm
Even- 6 burpee box jump overs 20"

at 84

+
EMOM 12 min:
1- 30 sec max reps wall balls
2- 30 sec max reps power snatch 55#
3- 30 sec max reps DB thrusters 35#/hand
4- 30 sec max reps deadlift 175#

14 wbs, 9 snatches, 6 thrusters, 6 DLs per round

+
row 10 min cool down

done, 1955 meters

Finally feeling good and athletic again.  I even volunteered to be the DD to a concert last night with my friends just to avoid drinking so as not to have a set back.  I slept nearly 10 hours last night and gave this workout my all.  I have to admit I was intimidated by it based on how sore I got after last weeks version.  So I'm very proud of my sustained effort and focus throughout the whole thing.  OHS starting to feel strong again.  I did notice legs being the weak point here and there.  First emom was tough to keep the tension in the lifts and the intensity in the burpees.  Second mom was uneventful but I was definitely working.  Thrusters seemed better but still awful in the last emom.  I had been looking forward to a glass of wine tonight but decided to pass and give my body a chance to recover as best possible.  Thanks!

September 26, 2019

Daily score: 7

Workout:

#5
A. Weighted pull up; 2-3x5; rest 90 sec

10x3
15x2x4

+
3 min amrap:
5 CTB pull ups
2 strict hspu
rest 2 min
x2

3 rounds plus 3 CTB
3 rounds even
(all hspu unbroken)

+
C1. DB strict press; amrap unbroken 35#/hand x2; rest to recovery

7, 5

C2. Kipping hspu; amrap in 30 seconds x2; rest to recovery

11, 11 unbroken both sets

D. HAnging L hold; amsap x3; rest 2 min

20, 20, 15

+
5 min amrap:
5 burpees to 6" reach
30 double unders

4 rounds + 5 +13 DUs

Soreness finally wearing off!  And my body is finally feeling like itself again.  This did not keep work from being crazy and keeping me late however.  I was super focused and went straight through this one with the motivation of dinner and a solid effort, in doing so- I totally forgot to video any CTB.  I tried to explode my hips more and that did feel easier but also through off my rhythm a bit.  Weighted pull ups have really dropped off!  Amazing how strength goes away.  I'm sure I could be way more efficient at kipping hspu's...but I think we're gonna work on that in gym class at some point.  Interestingly felt like peeing during du's and haven't had that problem in awhile, made it though ;).  Thanks!

September 25, 2019

Daily score: 7 (still sore legs)

Workout:

Gymnastics Class

Soooo glad I'm doing this.  Was great to get out with other people, out of my comfort zone, and really great to get some hands on coaching.  I also just really like the coach.  She taught my two CF Gymnastics courses and we're the same age so she can sympathize ;).  The warm up was the hardest part, lots of weird skipping around that made me feel very uncoordinated.  Then we did some practice spotting handstands, some static HS holds with spotters, and finished up with some plank walks with feet on furniture slidders.  It's going to be 12 weeks of HS development.  Which is great!

September 23, 2019

Daily score: 6 (sore, so sore, everywhere)

Workout:

#4
A. Squat snatch double gauntlet; begin at 75# and hit 2 reps on the 75
seconds adding 5# per interval until you miss

Failed second rep at 100#

B. Front squat x5/split jerk x1; build to a max

115

C. Deadlift; build to a tough effort double

215 (video)

+
EMOM 6 min:
1- 6 DB power cleans 35#/hand
2- 12 alt'ing DB power snatch 35#
3- 12 DB hang clean and split jerk alternating

done

+
EMOM 6 min
1- 4 devil's press 35#/hand
2- 12 alt'ing DB hang clean and jerk
3- 12 alt'ing hang split snatch

done

+
EMOM 6 min:
1- 25 foot OH walking lunge L
2- 25 foot OH walking lunge R
3- 6 sinlge arm DB OHS per side

done, OHS unbroken

+
Row sprint 20 seconds @100%
rest 10 sec
x8 sets

889meters

So sore, mostly quads but upper body too.  We didn't ride yesterday because the weather was abysmal.  This was a tough workout for me.  Probably d/t the soreness but also a long day at work and had to start workout at 6p.  I also am still just trying to catch back up on everything.  I enjoyed it though and am loving getting back in the flow...just was to be back at all my previous weights!  Snatching actually felt pretty crisp and helped stretch out my quads.  115 was all my sore legs could manage with the front squats, I was actually pretty shocked at that.  Everything else went well, took some coordination on the alternating jerks/snatches.  The devils press with 35's I think was just too heavy for me.  I stuck with the weight though.  I did the burpee and then tried to explode the weights up in one motion but had to press from the shoulders.  I was pretty spent by the row, mostly hungry and ready to be done but I did it anyway and it hurt.  Thanks!

September 21, 2019

Daily score: 5 still sick, worked last night shift, and did this fasting

Workout:

#2
A. Power snatch; build to a max

90

B. Overhead squat; 5, 5, 5; rest 2 min

85, 90, 95

+
EMOM 8 min:
odd- 3 squat clean @75% 1rm
even- 6 bar facing burpees @max speed
 * if needed, add rest within to keep the clean cycle speed fast and
burpees as quick as you can do them

at 105, done as written, all burpee rounds in 16-17 seconds

+
EMOM 8 min:
Odd- 3 squat snatch @75% 1rm
Even- 4 burpee box jump overs 20"

at 80, done

+
EMOM 8 min:
1- 30 sec max reps wall balls
2- 30 sec max reps power snatch 55#
3- 30 sec max reps DB thrusters 35#/hand
4- 30 sec max reps deadlift 155#

14# wb, 15 per round
9 power snatches each round
5 thrusters each round
9 DL each round (5/4)

+
row 10 min cool down

1993 meters

I still sound terrible, snotty and coughing but am actually feeling a lot better.  The real struggle was doing this after night shift.  I was also still fasting but I'm pretty used to that at this point and it didn't seem a big factor.  I did however have a protein shake right after.  Everything felt soooo heavy compared to what I used to lift.  I am accepting of this but I in no way could lift those percentages of my old max's.  I just estimated what I think my 1rm is now and calculated from there.  I know I'm gonna be sore and riding tomorrow should be the perfect thing for it.  I was spent at the end of this.  Thanks!

September 20, 2019

Daily score: 6 still sick

Workout:

#1
A. Negative ring muscle ups; accumulate 5 slow controlled reps not for time

5

B1. CTB pull ups; 5 sets of 3 unbroken AFAP x2; rest to recovery

2:49, 2:18 (video is of the last 3 each set)

B2. Strict hspu; amrap in 1 min x2; rest to recovery

10 (5, 3, 2), 10 (3, 3, 3, 1)

C1. Hand release push ups; 15 AFAP x2; rest to recovery

:30, :23

C2. HS walk; 25 feet for time in sets of 5 feet unbroken x2; rest to recovery

1:42, 2:55 (video)

D1. L-sit; accumulate 30 sec AFAP in sets of 5 sec or more (bent knee
if rest:work becomes greater than 2:1) x2; rest to recovery

done with straight legs

D2. Toes to bar; 20 reps AFAP x2; rest to recovery

1:19 (8, 5, 3, 2, 2), 1:20 (3, 3, 3, 3, 3, 3, 2)

D3. Side plank; 30 x2/side; rest to recovery

Done

D4. Weighted sorensen hold; 30 seconds x2; rest to recovery

15#, 20#

Still coughing and sinus draining :(.  This was the perfect workout though with the rest to recovery.  Everything feels a little harder than it used to but is coming back.  The HS walk video is my second round, the first went way better.  Thanks!

September 15, 2019

Daily score: 6 (tired and body feeling sluggish/heavy)

Workout:

1) 10-15  mins HS walk practice

mostly 10 foot walks

2) 10 static HS hold attempts (with band on rig to kick up to) AMSAP:

6, 10, 16, 15, 14, 15, 15, 13, 10, 13

3) strict pull ups, amrap, rest 2 min

5, 5, 4

4)  strict hspu, amrap, rest 2 min

5, 5, 5

6)  Bottom up front squats, 5 afap on ascent, rest 2 min

35#, 55, 65, 75, 85

+
30 CTB for time in sets of 2:

5:49


Jet lag sucks.  I also gained some weight drinking and eating all the good stuff.  I just felt heavy and sluggish today.  But super good to be back moving.  A week of virtual inactivity is about all I can handle.  Thanks!