Daily score:
Workout:
A. Deadlift; 5, 5, 3, 3; rest 2 min
165, 175, 185, 195
B1. Deadlift; 10 reps x4; rest 30 sec
125x10x4
B2. Heavy single arm russian KBS; 10 reps x4/side; rest 30 sec
35# x10/side x4
B3. Single arm OH KB reverse lunges; 10 alt'ing reps x4/side; rest as needed
35# x10/side x4
C1. Single leg hip thrusts; 10 reps x4/side; rest 1 min
10/side x4
C2. TnG power clean; 5 reps x4; rest 2 min
95# x5 x4
+
For max reps:
1 min hang power snatch 55#
1 min ski erg calories
1 min toes to bar
rest 3 min
x2-3 sets
1: 19/12/9
2: 18/12/10
3: 19/12/10
My x-rays came back and I have a phone call appt with my doctor on thursday morning. Looks like the fractures at L5-S1 are still there and some disc disease at the same level. Not sure if the anterior slippage has increased or not. I am feeling much better. So I'm more interested in the information to decide how to proceed and what boundaries I want to push with my body. This workout went well. I was pretty tired however. Lots of stress this week- my dad had surgery (just a hernia repair) and a close friend of ours had a stroke and was in the ICU for a couple days. But having this time to myself in the gym felt good. DL's felt solid. The only thing that is noticeably different is that the left hip/pelvis/glute has a harder time with the single leg hip thrusts. Thanks!
Wednesday, February 26, 2020
Tuesday, February 25, 2020
February 24, 2020
Daily score: 7
Workout:
A1. Supinated Weighted pull ups; 2-3x4; rest 2 min
20x2x4
A2. Strict press; 7, 7, 5, 5; rest 2 min
* try to use same loads or heavier than last week for one more rep)
75, 75, 80, 85
B1. Inverted rows with barbell in rack; amrap unbroken with 1 sec
pause when chest is touching bar x3-5; rest 2 min
6, 6, 5
B2. Strict ring dips; amrap unbroken x3-5; rest 2 min
5, 5, 4
C1. Single arm ring plank; 20 seconds x3-5/side; rest as needed
20/side x3
C2. Wall facing HS shoulder taps; 20 reps x3-5; rest as needed
20x3
D1. Hollow body hold on GHD; 30 secnods x3-5; rest as needed
30x3
D2. HAnging L hold; accumulate 30 sec x3-5; rest as needed
30x3
D3. GHD sit ups; 15 reps x3-5; rest as needed
15x3
D4. Seated pike lifts; 20 reps x3-5; rest as needed
20x3
+
Assault bike sprint 10 seconds @100%
easy spin 20 seconds
x10 sets
92 cals
Elbow still felt a little tweaky on the eccentric of the strict press. I noticed less of an issue after moving my grip in a bit. Wasn't bad enough to stop. Single arm ring planks are so hard! But I'm proud of completing them. I had to do this after work and as it was just doing 3 rounds it took up the time I had :/. But my core was smoked by the end anyway! Missed a call from my doctor today, hoping to connect with him soon and will update you. Thanks!
Workout:
A1. Supinated Weighted pull ups; 2-3x4; rest 2 min
20x2x4
A2. Strict press; 7, 7, 5, 5; rest 2 min
* try to use same loads or heavier than last week for one more rep)
75, 75, 80, 85
B1. Inverted rows with barbell in rack; amrap unbroken with 1 sec
pause when chest is touching bar x3-5; rest 2 min
6, 6, 5
B2. Strict ring dips; amrap unbroken x3-5; rest 2 min
5, 5, 4
C1. Single arm ring plank; 20 seconds x3-5/side; rest as needed
20/side x3
C2. Wall facing HS shoulder taps; 20 reps x3-5; rest as needed
20x3
D1. Hollow body hold on GHD; 30 secnods x3-5; rest as needed
30x3
D2. HAnging L hold; accumulate 30 sec x3-5; rest as needed
30x3
D3. GHD sit ups; 15 reps x3-5; rest as needed
15x3
D4. Seated pike lifts; 20 reps x3-5; rest as needed
20x3
+
Assault bike sprint 10 seconds @100%
easy spin 20 seconds
x10 sets
92 cals
Elbow still felt a little tweaky on the eccentric of the strict press. I noticed less of an issue after moving my grip in a bit. Wasn't bad enough to stop. Single arm ring planks are so hard! But I'm proud of completing them. I had to do this after work and as it was just doing 3 rounds it took up the time I had :/. But my core was smoked by the end anyway! Missed a call from my doctor today, hoping to connect with him soon and will update you. Thanks!
Saturday, February 22, 2020
February 22, 2020
Daily score: 8
Workout:
Bodybuilding day
A. Front lever lat pull down; 20 reps x3-5; rest 2 min
75x20x2
65x20x3
B. Straight arm band pull downs; 20 reps x3-5; rest 2 min
20x5
C1. Seated cable rows; 12-15x3-5; rest 90 sec
30x15x2
35x15
40x15
45x15
C2. Bent over thumbs up reverse flies; 15-20x3-5; rest 90 sec
5# DBs x15 x5
D. Adductor side plank in TRX; 30 seconds x3-6/side; rest 30 sec
30/side x4
E1. Stability ball DB torso twists; 20 reps x2-4; rest as needed
20x4
E2. Warrior pose torso twists; 5 reps in both directions x2-4/side;
rest as needed
Done x4
+
21-15-9
Burpees to 6" reach
DB thrusters 20#/hand (work on speed per rep here)
6:33
Tried a different gym today and like it a lot better. Feeling great today. Back feels amazing (still no x-ray results). Doc said he thinks I ruptured a disc and gave me some exercises (not super helpful). But I’m encouraged that it’s improved so much faster than the issue I had back in 2016. Today I feel 100%. Loved the arm pump. All went well. WOD had me breathing like I was dying. I split all the thrusters except the set of 9 in order to focus on speed per rep. It is so hard for me to try and move faster through a movement I seem to have locked in a pace over the years. Was a good challenge. Thanks!
Workout:
Bodybuilding day
A. Front lever lat pull down; 20 reps x3-5; rest 2 min
75x20x2
65x20x3
B. Straight arm band pull downs; 20 reps x3-5; rest 2 min
20x5
C1. Seated cable rows; 12-15x3-5; rest 90 sec
30x15x2
35x15
40x15
45x15
C2. Bent over thumbs up reverse flies; 15-20x3-5; rest 90 sec
5# DBs x15 x5
D. Adductor side plank in TRX; 30 seconds x3-6/side; rest 30 sec
30/side x4
E1. Stability ball DB torso twists; 20 reps x2-4; rest as needed
20x4
E2. Warrior pose torso twists; 5 reps in both directions x2-4/side;
rest as needed
Done x4
+
21-15-9
Burpees to 6" reach
DB thrusters 20#/hand (work on speed per rep here)
6:33
Tried a different gym today and like it a lot better. Feeling great today. Back feels amazing (still no x-ray results). Doc said he thinks I ruptured a disc and gave me some exercises (not super helpful). But I’m encouraged that it’s improved so much faster than the issue I had back in 2016. Today I feel 100%. Loved the arm pump. All went well. WOD had me breathing like I was dying. I split all the thrusters except the set of 9 in order to focus on speed per rep. It is so hard for me to try and move faster through a movement I seem to have locked in a pace over the years. Was a good challenge. Thanks!
Friday, February 21, 2020
February 20, 2020
Daily score: 7
Workout:
A. Weighted hip extensions on GHD; 10-12x5; rest 2 min
20x10
20x10
30x12
35x12
40x12
B. Single leg RDL; 8-10x3/side; rest 1 min bw sides
35x10x3
C1. DB cross behind curtsy lunges; 20 alt'ing reps x2; rest 90 sec
25# dbs, x20 x2
C2. Barbell russian step ups; 12 alt'ing reps x2; rest 90 sec
35x12
55x12
D. 1-1-2 timing drill. Spend 5-10 minutes trying to accumulate 10
unbroken complexes.
https://www.youtube.com/watch?v=mvbK2d3wB-Q&feature=youtu.be
done (8-10 was best try)
E. Double bounce drill; spend 5-10 minutes trying to get comfortable
with this drill. Send video of best attempt.
https://youtu.be/zcDQr0jX2B0
done, so hard!
F. Speed steps; max reps in 1 min x3 attempts; rest as needed bw
attempts. Film best, score is counting every time your alternate foot
hits the ground.
63, 69, 69
Hip extensions were a great stretch for my sore hamstrings. Cursty lunges were tough with 25's. The jumping drills were all pretty hard but especially the double bounce...it's like a brain teaser. It was hard for me to keep good jumping form, I just kept throwing my feet into the ground. Back was a little out of sort last evening but better this morning. Still awaiting my x-ray report and I'll let you know. It's been a really full week and I am exhausted today (friday). But tonight and the weekend don't offer much reprieve. All good things but I haven't been sleeping well after working a night shift early this week. Hoping to rally and snap out of the fatigue. Thanks!
Workout:
A. Weighted hip extensions on GHD; 10-12x5; rest 2 min
20x10
20x10
30x12
35x12
40x12
B. Single leg RDL; 8-10x3/side; rest 1 min bw sides
35x10x3
C1. DB cross behind curtsy lunges; 20 alt'ing reps x2; rest 90 sec
25# dbs, x20 x2
C2. Barbell russian step ups; 12 alt'ing reps x2; rest 90 sec
35x12
55x12
D. 1-1-2 timing drill. Spend 5-10 minutes trying to accumulate 10
unbroken complexes.
https://www.youtube.com/watch?v=mvbK2d3wB-Q&feature=youtu.be
done (8-10 was best try)
E. Double bounce drill; spend 5-10 minutes trying to get comfortable
with this drill. Send video of best attempt.
https://youtu.be/zcDQr0jX2B0
done, so hard!
F. Speed steps; max reps in 1 min x3 attempts; rest as needed bw
attempts. Film best, score is counting every time your alternate foot
hits the ground.
63, 69, 69
February 19, 2020
Daily score: 8
Workout:
Gymnastics class
We did a lot of strength work, various ring row/transition drills, and some stretching. Was great!
Workout:
Gymnastics class
We did a lot of strength work, various ring row/transition drills, and some stretching. Was great!
Wednesday, February 19, 2020
February 18, 2020
Daily score: 8
Workout:
A. Deadlift; 5, 5, 5; rest 2 min
155, 155, 155
B1. Deadlift; 10 reps x3; rest 30 sec
125, 125, 125
B2. Heavy single arm russian KBS; 10 reps x3/side; rest 30 sec
26# x10/side x3
B3. Single arm OH KB reverse lunges; 10 alt'ing reps x3/side; rest as needed
35# x10/side x3
C1. Singel leg hip thrusts; 10 reps x3/side; rest 1 min
10/side x3
C2. TnG power clean; 5 reps x3; rest 2 min
85x5x3
+
3 sets:
Ski erg 500m @90-95% effort
15 tng power snatch (heaviest load you feel you can go unbroken.
increase load per set if you are successful in doing them unbroken)
rest as needed to recovery
Workout:
A. Deadlift; 5, 5, 5; rest 2 min
155, 155, 155
B1. Deadlift; 10 reps x3; rest 30 sec
125, 125, 125
B2. Heavy single arm russian KBS; 10 reps x3/side; rest 30 sec
26# x10/side x3
B3. Single arm OH KB reverse lunges; 10 alt'ing reps x3/side; rest as needed
35# x10/side x3
C1. Singel leg hip thrusts; 10 reps x3/side; rest 1 min
10/side x3
C2. TnG power clean; 5 reps x3; rest 2 min
85x5x3
+
3 sets:
Ski erg 500m @90-95% effort
15 tng power snatch (heaviest load you feel you can go unbroken.
increase load per set if you are successful in doing them unbroken)
rest as needed to recovery
2:09 and 35#
2:12 and 45#
2:14 and 45#
I had my doctor's appt this morning for my back issue and got some x-rays done too. He thinks it is rupture disc. More on this once I get the report back. But because things have been improving and this is my first week back I was conservative on this workout. I'll send an email in a couple days to catch you up on all that. But I handled this workout well and am feeling a little sore in the hamstrings the next day but overall well. DLs felt solid, the single arm kbs seemed a little potentially twistiing in a bad way on the back so I braced well and stayed lighter. Everything else felt great...the ski erg to power snatch smoked me by the third round, I was hungry by then tho too ;). Thanks!
Monday, February 17, 2020
February 17, 2020
Daily score: 8
Workout:
A1. Weighted pull ups; 2-3x4; rest 2 min
10x3
15x3
20x2
20x2
A2. Strict press; 6, 6, 4, 4; rest 2 min
65, 75, 80, 80
B1. Inverted rows with barbell in rack; amrap unbroken with 1 sec
pause when chest is touching bar x2-4; rest 2 min
6,6,5
B2. Strict ring dips; amrap unbroken x2-4; rest 2 min
6,5,4
C1. Single arm ring plank; 20 seconds x2-4/side; rest as needed
R/L/R/L
C2. Wall facing HS shoulder taps; 20 reps x2-4; rest as needed
20x4
D1. Hollow body hold on GHD; 30 secnods x2-4; rest as needed
30x2
D2. HAnging L hold; accumulate 30 sec x2-4; rest as needed
30x2
D3. GHD sit ups; 15 reps x2-4; rest as needed
15x2
D4. Seated pike lifts; 20 reps x2-4; rest as needed
20x2
+
Assault bike sprint 10 seconds @100%
easy spin 20 seconds
x8 sets
Done, 69 cals
So good to be back in the gym. Not that I couldn’t live island life indefinitely. It was amazing and we were so active. Pull ups felt good, worked hard to keep them good hollow body pull ups. Strict press was okay but left elbow had some weird pain on the eccentric as the weight increased so I didn’t push it, went away after a few minutes.
Love the inverted rows with the pause, they are challenging for me and must be addressing a weakness. Single arm ring plank is still super hard. 20 seconds is my definite all out effort. Core got smoked fast on the D series. So I stuck to 2 rounds. Bike sprints were good, felt good to get a burn. Thanks!
Workout:
A1. Weighted pull ups; 2-3x4; rest 2 min
10x3
15x3
20x2
20x2
A2. Strict press; 6, 6, 4, 4; rest 2 min
65, 75, 80, 80
B1. Inverted rows with barbell in rack; amrap unbroken with 1 sec
pause when chest is touching bar x2-4; rest 2 min
6,6,5
B2. Strict ring dips; amrap unbroken x2-4; rest 2 min
6,5,4
C1. Single arm ring plank; 20 seconds x2-4/side; rest as needed
R/L/R/L
C2. Wall facing HS shoulder taps; 20 reps x2-4; rest as needed
20x4
D1. Hollow body hold on GHD; 30 secnods x2-4; rest as needed
30x2
D2. HAnging L hold; accumulate 30 sec x2-4; rest as needed
30x2
D3. GHD sit ups; 15 reps x2-4; rest as needed
15x2
D4. Seated pike lifts; 20 reps x2-4; rest as needed
20x2
+
Assault bike sprint 10 seconds @100%
easy spin 20 seconds
x8 sets
Done, 69 cals
So good to be back in the gym. Not that I couldn’t live island life indefinitely. It was amazing and we were so active. Pull ups felt good, worked hard to keep them good hollow body pull ups. Strict press was okay but left elbow had some weird pain on the eccentric as the weight increased so I didn’t push it, went away after a few minutes.
Love the inverted rows with the pause, they are challenging for me and must be addressing a weakness. Single arm ring plank is still super hard. 20 seconds is my definite all out effort. Core got smoked fast on the D series. So I stuck to 2 rounds. Bike sprints were good, felt good to get a burn. Thanks!
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