Daily score: 6 (just feeling fried, the upcoming trip outta iron me out)
Workout:
A. Snatch pulls; 1.1.1.1.1x4; rest 10 sec/rest 2 min (>100% 1rm snatch)
120, 120, 125, 125
B. Clean pulls; 1.1.1.1.1x4; rest 10 sec/rest 2 min (>100% 1rm clean)
155 for all four sets
+
"Diane" (21-15-9 deadlift/hspu 155#)
8:15 (last 9 hspu's unbroken)
Snatch pulls felt stronger this week. I love 'Diane'. I looked it up in my blog record and could only find one result that I did with class at a gym. It had a cap at 7 mins and I was in the 15 of hspu's. So I feel like I was faster this time by a bit. I didn't crank on the dl's that much but felt smooth and strong on the hspu's. So excited to be off to ride endless single track and stay in our favorite little town. Nice to be getting some life back. Thanks!
It was way too glorious of a day to be inside on an Airdyne (not to mention, it was my birthday :). So we went riding outside. About 2 hours of fun, mayne 45 mins of climbing in one stretch. Thanks!
Daily score: 5 (sore all over, poor sleep catching up with me)
Workout:
A. Weighted pull ups; 2-3x5; rest 2 min
15x3
20x2x4
B. Bent over barbell rows; 6-8x3; rest 2 min
85x8
95x7
95x6
C. Hip to rings; 6 reps x3; rest as needed
done
D. Hip to bar; 6 reps x3; rest as needed
done
E. HS walk tech work 15 min
done
I think my nervous system is a little shot. Not to mention my quads and traps and upper back are sore. Feels kinda good tho. Strength felt low but I feel like I made some progress on hips to rings. I watched that video I posted and saw how I lose my tension as I go and worked on staying tighter. Hips to bar is utterly terrible. I don't know if I'm just weak or totally don't know what to do. HS practice went just okay. Thanks!
I recall all the times I've done this workout vividly. It always hurts. I'm guessing this was my fourth go 'round. The only time I've found in my blog was from January 2015 and it was 21:00. Pretty stoked to be fitter five years later. It was awesome having Marc to chase in this one too. He got ahead of me from the beginning but I stayed steady and passed him somewhere in the 9's. Kept me motivated and on task. Thanks!
Felt like my CTB held up a little better this week. The S2O felt easy enough each round. Box jumps I just tried to keep even paced in order not to blow up before the CTB. Was fun! Good oly lifting practice session. Stayed moderate weight, worked singles and hitting good positions. Thanks!
A. Hip to rings kipping drill; 5 reps x6; rest as needed
* Build on confidence from last week
done
B. Strict ring dips; amrap.amrap x2; rest 30 sec/rest 2 min
7/4, 5/3
C. Kipping ring dips; amrap.amrap x2; rest 30 sec/rest 2 min
4/4, 5/3
+
3 sets each fo time:
Assault bike 15 cals
60 double unders
20 TTB
rest 3 min bw sets
3:43
4:02
3:49
+
mobility work 20-30 min
done
Hip to rings was about the same as last week but at least it's feeling more familiar. I watched some more videos on how to kip ring dips but can't say I'm slick at it. A work in progress. Struggled to do more than 1-2 TTB after being out of breath each round of the wod. Great practice. Double unders went really easy though. Did this tonight instead of bike intervals because I felt like I had more time/focus tonight than I likely will tomorrow. Thanks!
Fought to make a solid 3rd rep on the double barrel squats at 95. Those are a real test for me. WOD was just a steady grind and reminded me that lunges are burners even without weight. Feeling good! Thanks!
For time:
50 bar facing burpees
20 strict hspu
50 burpees to 6" reach
20 kipping hspu
15:41 (done with burpees at 4:49, strict at 8:21, burpees 13:06, and finished at 15:41)
Strict hspu's in 3's
Kipping hspu's in 5's
+
A. Elbow on knee external rotaitons; 10-12x2; rest as needed
12# x12/side x2
B. Single arm ring plank; 20 seconds x3/side; rest as needed
20/side x3
C. Bent over thumbs up reverse flies; 12-15x2; rest as needed
8# x15 x2
Hand stand push ups felt great! Pretty satisfying. The ring planks are still so hard but I felt solid for 20 seconds, just barely ;). Sorry I got so behind blogging! Thanks!
200 feet HS walk
20 DB step overs (35's)
1000m row
-at 160 feet at 12 min mark
-finished in 21:25
-finished 200 feet HS walk at 14:48
-step overs unbroken
-row 4:14
Took me all morning to get up the courage to go for this one. I realllllly wanted to do well on the HS walking. Which for me meant finishing it and not falling often. And I did that! I do believe that is the most I've ever walked in one workout/day. I was going to do the additional gymnastics work after but my right shoulder was shot so I decided to do some mobility and go for a walk instead. Shoulder is feeling good now a couple hours later. Thanks!
A. Hip to rings kipping drill; 5 reps x6; rest as needed
* Let's see if last week helped build some kip confidence here
done
B. False grip strict pull ups @22x1; amrap x3; rest as needed
3, 3, 3
C. Strict ring dips; amrap unbroken x2; rest 2 min
6, 5
D. Kipping ring dips; amrap unbroken x2; rest 2 min
4, 5
+
3 min amrap:
4 cals assault bike (sprint)
6 TTB
rest 3 min
4 rounds
3 min amrap:
4 cals row (sprint)
6 CTB pull ups
rest 3 min
2 rounds +4 +2 CTB
3 min amrap:
4 cals assault bike (sprint)
4 burpees to 6" reach
5 rounds
+
mobility work 20-30 min
done
Hips to rings went way better than last week, lots of room for improvement but now I feel like I have something to build on. Still pretty uncoordinated kipping ring dips. Both the TTB and CTB got real hard after the first set. Amazing how a little heavy breathing really messes me up. Mobility was much need and enjoyed. Thanks!
A. Power snatch x1/hang squat snatch x1/OHS x1 - 1 complex on the min for 12 min (80-90# for all sets) 80x4 85x4 90x4 B. Power clean x1/hang squt clean x1/Front squat x1 - 1 complex on the min for 12 min (95-105# for all sets) 95x4 100x4 105x4 C. Double barrel front squat; 6, 6, 6; rest 2 min * same weight as last week for 1 more rep 55,65,75 + 8 rounds for time: 4 pistols 8 KB snatch (4 per arm) 25 foot sandbag front rack walking lunge 10:42 35# kB, 65# sandbag All unbroken Had some great HS practice in warm-up. Was able to walk and turn and walk back again! I actually felt strong this week in both the emom’s. That was a great feeling. The double barrel squats however still suuuuck. Must be addressing a major weakness. Wod was good, happy my ankle felt fine during it and not too bad after. So good to be back at training hard and feeling like I’m making progress and not overwhelmed with other stress. Thanks!
+
A. Strict press; 4 sets of max reps unbroken @80% 1rm from last week;
rest 2 min b/w sets
6,5,6,5
+
2 min amrap bar facing burpees
25
Great workout. A little distance between the ski erg and my hspu wall but that probably helped me recover a bit. Was happy to make all the hspu’s unbroken and with pretty good ease. I lost steam on the burpee speed around 45 seconds. Feeling good! Thanks!
Another hard day of riding trying to improve and make climbs I haven't made. Had some success with some new obstacles. Such a great workout. Covered in sweat and tired and hungry at the end.
This was a beautiful 80 degree day and we rode hard on the trails behind the house. They are ass kicking. It truly is like doing interval training. Lots of short punchy, just barely rideable steeps and tough obstacles that require the right gear and lots of power. They are seriously a proving ground for me...so grateful.
Damn it, I just reallized I never imputed my score...probably because it was pretty abysmal. I can't believe how hard the CTB were for me right out of the gate. I did still have some soreness in my shoulders/lats and was feeling tired in general. Was pretty smoked at the end. Alas, plenty of things to improve upon. Thanks!
C. Hip to rings kipping drill; 5 reps x5; rest as needed
done, not pretty
D. False grip strict pull ups @22x1; amrap x3; rest as needed
3, 3, 3
+
20 seconds assault bike @90% max output
rest 1 min
7 bar facing burpees @100% speed
rest 1 min
x10 sets
done, 97 cals total on bike, burpees close to +/- 20 seconds
+
30 seconds ski erg @90% max output
rest 1 min
30 seconds battle ropes
rest 10 sec
40 double unders AFAP
rest 1 min
x5 sets
done, 7 cals each round on erg, DU's: :50, :43, :35, :33, :25 unbroken
+
mobility work 20-30 min
done
I did this workout today because I'm off work and it looked too long to do tomorrow after work. Took me over 2 hours with the mobility which was good for today. As you can see, I feel like my body has forgotten how to swing on the rings. It has been a long time. The intervals went well. My du's got better as I went, more confidence. Now I'm hungry. Thanks!
Daily score: 6 (ankle was pretty bad after gym workout)
Workout:
A. Power snatch x1/hang squat snatch x1/OHS x1 - 1 complex on the min
for 12 min (75-85# for all sets))
75x5
80x5
85x2
B. Power clean x1/hang squt clean x1/Front squat x1 - 1 complex on the
min for 12 min (90-100# for all sets)
90x8
95x2
100x2
C. Double barrel front squat; 5, 5, 5; rest 2 min
* take these as heavy as you can building each set. I think 65# is
too light for your strength level, so set some new baselines as a 5rm
on the third set
55, 65, 75
+
12 min amrap:
50 foot sandbag front rack walking lunge
10 DB box step overs 35#/hand
8 calories row
* try to keep the row pace as fast as possible
3+50+10+1
Afternoon:
Mountain biking
1.5 hours, 45 min climb to start
I worked the night shift before this workout but it was a gorgeous day and Marc was off so we decided to crush a workout and a ride and make the most out of it. It actually went really well and I slept like a dream afterward. The only trouble was how messed up my ankle was after the gym workout. By the time we got to the trail it was painful to walk unless I stayed on my toes with that foot. I felt pretty great climbing on the road on the bike, it actually made it somewhat better. We shortened our downhill loop by quite a bit to avoid some pretty bumpy sections I thought I may not tolerate. It seemed a little better after riding. The crazy thing is, I woke up this morning and it feels nearly 100% !? I just can't understand it. I think maybe there's a joint between some of the ankle/foot bones that dislocates in some manner and then slips back in during the toe pointed tension of riding or a nights sleep. Who knows...I guess I'm just getting old and things are mysteriously breaking down and messing with me. Anyhow, no need to change course at this point, I really wanna press on. The training has been a big mental boost for me and I'm not interested in being babied. If it's not broken I'm using it. It did this same weirdness last spring and never blew up so...onward.
The gym workout was a tough one. Oly lifting went well but those are the appropriate weights, challenging, even though I know I used to be able to do more. And I swear, I gave all I had to those damn double barrel squats and nearly died with 75#'s. I just can barely keep tension in my low back on the second rise after the first rep or so. The wod was a killer too. I had to do 6/4 with a quick break on the two middle sets of step overs. Felt great to burn though. I love days where I get to be this physical. Also helped to have Marc suffering alongside me :). Thanks!
B. Freestanding hs hold and hs walk tech work 20 minutes
* let's see how these are different when they're first this week.
Also your HS skills were really impressive last week. I watched the
turnaround vids and was a little bit jealoug of my lack of ability! ;)
done
C. Strict press; build to a max quickly
101, 1# PR!
D. Bench press; build to a max quikcly
120
E. Strict press; 10 @65%, 8@70%, 8@75%, 8@80% 1rm; rest 2 min b/w sets
66x10
71x8
76x8
81x7 (failed last rep)
F. Bench press; 10 @65%, 8@70%, 8@75%, 8@80% 1rm; rest 2 min b/w sets
What a nice compliment about my HS work, thank you so much! I do only send you my best videos ;), there are so so many fails. Today I did a lot more failing but still spent a ton of time upside down that I'll count as progress. The videos are a compilation of things I worked on. Excited to have a pretty solid quickly built strict press PR, even if it is just one pound. Especially after and the HS work. Bench was not so impressive. I did have my sister stop by to spot me which was nice. In both of the following series I got to failure on the last set. Worse on the bench than the press. Thanks!
The weather was so great we just couldn't turn down another ride before leaving town. It's funny, I didn't really mention but the first day of riding my ankle felt off and ever worse walking around after riding. And I came into the weekend with a tweaky right hip/low back. By the end of this ride on Sunday all of the was completely better. It's crazy. My ankle feels better than it has in weeks and even after doing the throwdown, back feels great too.
I did the throwdown as soon as we got home in the evening. Body was pretty tired from all the riding and driving but I wanted to do it. Ankle did so great with the du's. I was done and then very hungry. Thanks!
My legs felt great but my butt/seat was screaming. We turned around a little sooner than I wanted d/t my soreness and a threat of weather. But it was an excellent ride, full of fun.
This was so great. Like freedom. We drove up to eastern oregon for the weekend and boy was it a good decision. Trails were open and in great condition. It is at elevation and this day, the first of 3 riding, I felt it a bit in my lungs. But legs felt great. Big grins the whole time.
