July 29, 2020

Daily score: 8

Workout: 

#3
A. Muscle up skills and drills 15 min

done, russian dips, video, banded

B. Ring rows; amrap unbroken x3; rest 2 min

11, 9, 8

C. DB bench press; 12-15x3; rest 2 min

30x15
35x15
35x12

+
21-15-9
Toes to bar
assault bike calories
hand release push ups

9:28

I have been challenging myself to HS walk 50 feet as fast as possible in my warm up.  The workout before this one it took me 4:30 and this day only 2:30!  My wrists are a little sore today so it's good it's a recovery day.  MU work went well, mostly went back and forth between russian dips and what I did in the video then I did some banded mu's.  Sore the next day along my upper ribs.  I made the ring rows steep.  WOD went really well, my TTB are coming back.  The smallest set I did was 4.  Thanks!

July 28, 2020

Daily score: 8

Workout:

#2
A. Single leg RDL; 8-10x2; rest 1 min bw sides

35#x10/side
40#x10/side

B. Single KB front rack walking lunges; 50 feet x3/side; rest 2 min

35#x50 feet/side x3 (300 feet total)

C. DB power snatch; 20 reps AFAP x2; rest 2 min

35#x20x2

1:08
1:00

D. Single arm russian KBS; 10 reps x3/side; rest 1 min bw sides

35# x10/side
44# x10/side
35# x10/side

+
Reverse sled drag 30 sec
rest 30 sec
30 sec sandbag step ups
rest 90 sec
x3 sets

done, 135# on sled, 70# sandbag, 6-7 step ups per 30"

Great workout.  Satisfying to push and work on tension.  The single arm kbs at 44# caused a lot of creaking in my neck, worse on the right arm.  I can keep good tension at 35# so I stayed there.  WOD went well, reverse drag really lights up the quads.  Felt great to be out in the sun.  Moderately sore the next day, nothing terrible.  Thanks!

July 27, 2020

Daily score: 8

Workout:

#1
A. Weighted pull up; build to a max

35#

B. Strict pull ups; amrap sets of 2 unbroken in 5 minutes;  1 sec
pause at deadhang and chin over bar

10 sets of 2 at tempo

C. Ring push ups; amrap unbroken x3; rest 2 min

15, 16, 12

D. HS walk skill work 10-15 min

130 feet in 10 foot segments

+
10 sets:
10 burpees AFAP
30 sec ring plank hold
rest 90 sec bw sets

:30, :30, :30, :29, :28

:27, :27, :27, :27, :27

first plank- last 10 seconds on knees, all others unbroken

Just barely eeked out the 35# pull up, probably borderline height.  31# was legit though.  My previous max was 40# in January of 2019.  I do believe I weight 5 more pounds at the moment though, working on that.  The tempo strict pull ups were a great challenge to prevent me from rebounding out of the bottom.  I worked on accumulating distance HS walking today because I do kinda avoid that challenge and often choose to work on holds or turns etc.  Because walking is hard!  And boy was it today.  I fought for the 130 feet I got and that took me 15 minutes.  The wod series was tough.  On the first plank my quads were blowing up and I cheated onto me knees at the end.  Then I figured out how to relax them more and squeaked through all the rest of the sets but they were all really hard the last 10 seconds.  Great session.  Thanks!

July 25, 2020

Daily score: 8

Workout:

3-4 hours mountain biking


This was an epic trail out near Mt. St. Helens.  So much variety in terrain and a beautiful diverse forest.  My new back tore up the climbs but I struggled a bit on some of the drops.  Which is fine, I prefer to stay in one piece at the moment, got lots of things I need this body to do.  Felt good the whole ride until the end when I cranked a little on my left hip trying to make a punchy climb in the wrong gear.  Hip was pretty flared up all evening, worst sitting in the car.  I took some advil and it was good by the next morning.  Thanks!

July 21, 2020

Daily score: 8

Workout:

#2
A. HS walk tech work 15 min

done (2 foot press ups, static holds, turns)

B. Bar muscle up and ring muscle up skills and drills 15 min

banded hip to bar, banded bmu's

+
10 min amrap:
3 strict pull up
2 strict hspu
rest 2 min

13 rounds + 1 strict pull up

10 min amrap:
6 toes to bar
6 ring push ups

10 rounds even

+
cool down/stretching/shoulder rehab drills/etc 15-20 min

What a great workout.  Thought I'd throw in some videos to catch you up on what things are looking like.  Happy with how I held up a good pace on the first amrap.  I felt like I could have done the hspu's all day.  Second amrap, right shoulder was a little tweaky on the ttb so I did them all in threes and kept at a pace where I could keep everything really engaged.  Feel good now.  Thanks!

July 20, 2020

Daily score: 8 (left hip kinda tweaky, worst during the night before, better throughout the day)

Workout:

#1
A1. Rear foot elevated split squats; 8-10x2/side; rest 1 min

20x10x2

A2. Front rack double KB walking lunges; 50 feet x2; rest 2 min

26x50
35x50

B1. DB step ups; 20 alt'ing reps; rest 2 min

25x20
25x20

B2. DB reverse lunges; 20 alt'ing reps; rest 2 min

30x20
30x20

C1. Side lying band clamshells; 20 reps x2; rest as needed

done

C2. Singel leg hip thrust; 10 reps x2/side; rest as needed

done

C3. WEighted hip extensions; 20 reps x2; rest as needed

10x20x2

+
Row 500m for time

1:54

Hip was burning the first hour of trying to sleep the night before this workout, I got up and took some advil and that help a lot.  Wasn't too bad by the time I worked out and way better the next day.  RFESS are much weaker on the bad hip side (left).  Feel nice and strong on the right.  That pretty much goes for everything in this workout.  The side lying clamshells were a pretty obvious discrepancy.  Thanks!

July 18, 2020

Daily score: 7 (globally sore)

Workout:

Outdoor day

2.5 hours mountain biking


What a great a well-needed ride.  We rode about an hour further into the mountain than we usually do and it was so worth the drive.  We only saw one other guy on the trail.  The mountain air smelled amazing and everything was so alive.  It was a tough ride, about 5 miles of climbing right out of the gate and then a fast steep downhill to the car.  Legs blew up here and there.   Quads mostly, would just burn every time we stopped and started again on the climb.  Was great though!  Thanks!

July 17, 2020

Daily score: 6 (arms lats so sore!  Butt and legs still a little sore too.)

Workout:

Day 4
A. Power snatch x1/hang power snatch x1/OHS x1 - 1 complex on the min
for 10 min @moderate load

at 80

B. Power clean x1/front squat x1/push jerk x3/split jerk x1 - 1
complex on the min for 10 min @moderate load

at 95

C. Deadlift @2020; 10 reps x3; rest 2 min

125
135
135

D. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min bw sides

body weight x10
10# x10 x2

+
Assault bike sprint 15 secnods @100%
rest 1:15
x8 sets

done, total 113 cals

Really well rounded upper body soreness this morning.  Butt and legs were still lingering sore from the last leg day too, including adductors.  Workout went great!  Excelled oly practice.  Feeling athletic.  Much less faint feelings this week, of course the weights were moderate instead of heavy.  The most faint I felt was after the dead lifts but not bad.  I went light on the RFESS because my left hip is just weak and pinchy and even body weight x10 is work for it.  It's coming along though.   Gave my all on the sprints and was tired and hungry after.  Thanks!

July 16, 2020

Daily score: 7 (sore legs but in a good way)

Workout:

Day 3
A. False grip strict pull ups; amrap unbroken x5; rest 90 sec

5, 5, 4, 4, 3.5

B. False grip ring rows; amrap unbroken x5; rest 90 sec

13, 10, 10, 9, 8

C. Ring push ups; amrap unbroken x5; rest 90 sec

13, 12, 10, 10, 10

D. Strict hspu; amrap unbroken x5; rest 90 sec

5, 5, 5, 5, 5

E1. Hollow body rock; 1 min x3; rest 1 min
E2. Arch body rock; 1 min x3; rest 1 min
E3. Adductor side plank; 30 seconds x3/side; rest 1 min

series done x3

+
EMOM 10 min:
20 sec max reps burpees to 6" reach

6, 7, 7, ,7 , 7, 7, 7, 7, 7, 7

This all went really well.  Just a little light headedness between sets on the hspu's and burpees.  I was surprised how hard the hspu's were after all the stuff before them.  But happy I could sustain 5 reps each round.  Core series wasn't exactly perfect but I only took quick breaks when I needed them.  Burpees were kinda fun :).  Thanks!

July 14, 2020

Daily score: 6 (had  some sciatica pain all day in my left leg)

Workout:

Day 2
A. Front squat @2221; 6-8x2; rest 2 min

75x8
75x7

B. Back rack in place split squats; 10 reps x2/side; rest 1 min

75x10/side x2

C. DB walking lunges; 50 feet x2; rest 2 min

35# db's x50 feet unbroken x2

D. Snatch grip RDL; 8-10x2; rest 2 min

95x10
95x10

+
9 min amrap:
9 double KB 35# front squats
6 box jumps 24" (step down)
ski erg 3 cals (sprint these)

4 rounds +9+6+1 cal

Annoying pain all down the back of my left leg all day at work.  Actually thought working out might help it work itself out.  It didn't make it worse but didn't help either.  I took some ibuprofen after the workout and that helped dramatically.  Feeling good the next day.  I could barely eek out the last reps on the tempo squats at tempo.  It's a true struggle for me to keep tension for that duration.  Very little light headedness in this whole workout tho! The squats in the amrap were so hard for me.  It's my low back mostly, I have to fight fight fight to keep upright.  I did all the rounds of 9 unbroken but it was hard and back has been tight ever since.  Thanks!

July 12, 2020

Daily score: 8

Workout:

Day 1
A. Freestanding hs hold and handstand walk tech work 15 min

done, press drill, walking, turning, static freestanding holds

+
Assault bike sprint 15 seconds @100%
rest 15 sec
side plank 15 seconds on both sides being as tight as possible in the core
rest 15 sec
Assault biker 15 seconds @100%
rest 15 sec
Weighted sorensen hold 15 sec with max tension
rest 3 min
x3 sets

done

+
Ski erg sprints 15 second @100%
rest 15 sec
hanging L hold 15 sec
rest 15 sec
Ski erg 15 seconds @100%
rest 15 sec
Front rack isometric hold 15 seconds @100% 1rm front squat
rest 3 min
x3 sets

done

+
cool down 15-20 min

done

Shoulders were a little sore from two days ago and I felt strength wane during the HS work but had a great session.  In the first series I felt faint on all 3 rounds after the sorensen holds.  Otherwise good.  The second series I only felt faint in the first two rounds after the second ski sprint and in the last round after the FR static hold.  The FR hold felt the hardest out of everything.  Thanks!

July 11, 2020

Daily score: 8

Workout:

Day 4
A. Deadlift; 5x5; rest 2 min (increase load 5-10# again from last week)

185, 190, 195, 200, 205

B1. Single leg RDL; 8-10x3/side; rest 1 min

10/side x3

B2. Band assisted natural knee extensions; 10 reps x3; rest 1 min

10 x3

B3. Single leg DB hip thrusts; 10 reps x3/side; rest 1 min

10x10/side
12x10/side
15x10/side

+
21-15-9
DB thrusters 20#/hand
15-12-9
Two arm DB power snatch 20#/hand

6:01

+
C. Tall kneeling paloff press; 12 reps x3/side; rest as needed

done

So happy with my progress on dead lifts.  Felt strong.  I did rip my right palm that was hanging on by a thread after the ttb/ctb yesterday, but I'll live.  Funny about the wod, the snatches seemed harder than the thrusters!  Was a good burn, kinda grippy.  Everything else was great!  Thanks!

July 10, 2020

Daily score: 7

Workout:

Day 3
A. Bar muscle up skills and drills 10 min

done

+
9 min amrap:
10 TTB
5 burpees
10 CTB pull ups
5 ring push ups

3+6TTB

+
A1. Supinated barbell rows; 8-10x2; rest 1 min

85x9
85x9

A2. Seated arnold press; 8-10x2; rest 1 min

20x10
25x8

+
9 min amrap:
10 TTB
5 burpees
10 CTB pull ups
5 ring push ups

3+4TTB

Struggled with the bar mu's.  It's been awhile and I felt the struggle.  Mostly with timing I think.  I did some hips to bar and then band mu's.  I had to use a thicker band than I was last time I was working them.  My timing felt terrible on CTB in the amraps today too.  I kept getting way behind the bar versus up to it, same thing I was doing with the mu's.  A work in progress.  Thanks!

July 9, 2020

Daily score: 8

Workout:

Day 2
2 rounds For time:
16 pistols
12 box jumps 20" (step down alternate legs)
50 foot two arm OH walking lunges 35#
10 cals assault bike

9:12

+
A. Power snatch x1/hang power snatch x1/Squat snatch; 1 complex on the
min for 10 min @5-10# heavier than last week

at 80 (last 2 at 85)

B1. Tall kneeling band resisted hip extensions; 25 reps x2; rest as needed
B2. Band resisted frog thrusts; 25 reps x2; rest as needed
B3. Bird dogs; 12 reps x2/side; rest as needed

series done

C1. Side lying hip abductions; 12 reps x2/side; rest 1 min (ie take
the leg into a "star plank" position and pause for 2 sec at the top of
each rep)
C2. Supine leg whips; 12 reps x2/side; rest 1 min

series done

So happy to get back in the gym today.  Great workout.  I felt the weakness in my left hip doing pistols right out of the gate.  I did warm up but maybe not enough.  I do think my main ability to do pistols is d/t bouncing out of the bottom.  The left hip struggles if I don't time it right.  I did do both sets of 16 unbroken though.  Split the lunges into 25'.  Snatching felt great!  Love the glute hip series.  Thanks!

July 6, 2020

Daily score: 8

Workout:

Week 2
Day 1
A. Freestanding hs hold and handstand walk tech work 15 min

done

B1. Hip to ring drill; 5.5 reps x3; rest 30 sec/rest as needed

done

B2. Strict ring dips; amrap.amrap x3; rest 30 sec/rest as needed

9,5
7,5
7,4

B3. False grip ring to chest hold; amsap.amrap x3; rest 30 sec/rest as needed

:17, :10
:14, :11
:15, :10

C1. Bent knee L-sit hold on rings; amsap.amsap x3; rest 30 sec/rest as needed

:26, :18
:23, :16
:23, :13

C2. Supinated grip weighted pull ups; amrap.amrap x3; rest 30 sec/rest as needed

5, 2
4, 2
3, 2
all with 10#

C3. Tuck front lever hold; amsap x3; rest 30 sec/rest as needed

:25, :18
:25, :18
:23, :20

C4. Psuedo planche push ups; 6.6 x3; rest 30 sec/rest as needed

done

D1. Hollow body hold on GHD; 40 seconds x3; rest as needed

done

D2. Side body arch hold on GHD; 40 sec x3/side; rest as needed

done

Great day for static HS holds but struggled more with the turns while walking.  Hip to rings was much better this week, can do 4 in a row pretty well, amplitude falls off on the 5th.  Dip numbers went up!  Everything else was a great challenge and I gave my all.  Loving my gym time and feel like I'm making progress.  Thanks!

July 4, 2020

Daily score: 8

Workout:

Day 4
A. Deadlift; 5x5; rest 2 min (increase load 5-10# from last week)


175,180,185,190,195

B1. DB death march; 25 feet x2; rest 1 min


35’s x 25 x2

B2. DB russian step ups; 20 steps x2; rest 1 min


25’s x 20 x2

+
10 rounds for time:
10 wall balls
5 power snatch 65#


14:17 

+
C. Tall kneeling paloff press; 10 reps x3/side; rest as needed

10/side x3

Happy with how the deadlifts felt and being just muscle sore the day after.  Felt stronger and more confident this week.  Step ups were hard!  Especially the last 6 or so, grip was an issue.  WOD was a good steady slog.  I tried to do good form on the snatches versus just being sloppy to be fast, was great practice at keeping tension while out of breath.  Thanks!

July 2, 2020

Daily score: 8

Workout:

Day 3
6 min amrap:
6 TTB
3 ring push ups

8+1 TTB

rest 2 min
6 min amrap:
6 CTB pull ups
6 burpees

5 even (1 no rep on a CTB in the last round)

+
A1. Bent over single arm DB rows; 8-10x3/side; rest 1 min

35x10/side
40x8/side
35x9/side

A2. DB push press; 10-12x3; rest 1 min

35x10
35x11
35x11

+
6 min amrap:
6 burpees to 6" reach
6 rope pull ups

3 +3 rope climbs

rest 2 min
6 min amrap
6 bar facing burpees
6 ring rows

7 +2 Bar facing burpees

Great workout.  Super happy with how opening my hips and having a little wider grip is helping my CTB.  Rope pull ups are so hard!  That's really all I've got to describe this one.  Feeling good.  Work tonight so will probable rest tomorrow.  Thanks!

July 1, 2020

Daily score: 8 (despite not hardly sleeping last night)

Workout:

Day 2
3 rounds For time:
30 unloaded step ups 20"
50 double unders
20 alt'ing sandbag reverse lunges

11:41
70# sand bag

+
A. Power snatch x1/hang power snatch x1/Squat snatch; 1 complex on the
min for 10 min @moderate load working positions, speed, and tension

done at 75

B1. Tall kneeling band resisted hip extensions; 20 reps x2; rest as needed
B2. Band resisted frog thrusts; 20 reps x2; rest as needed
B3. Bird dogs; 10 reps x2/side; rest as needed

done x2

C1. Side lying hip abductions; 10 reps x2/side; rest 1 min (ie take
the leg into a "star plank" position and pause for 2 sec at the top of
each rep)
C2. Supine leg whips; 10 reps x2/side; rest 1 min

done x2

So much going on but feeling very settled and happy and lucky and enjoying all the progress being made.  Sometimes I sleep like a baby and sometimes my brain is too buzzed as was the case last night.  Felt so good to carve out this time for myself to workout today though.  WOD was great.  The lunges were hard but I did them all unbroken, my du's got better as I went.  Great snatch practice.  I'm finding developing a more knee out wider base in my squat is really helping my stability in the bottom and making my portions cleaner while snatching even in the pull.  The leg whips were still pretty hard to keep low back in line.  I split them into 5 and 5 and kept really tight.  It's harder with the left foot on the floor, right up (the left hip seems more unstable).  A work in progress. Thanks!