August 31, 2020

Daily score: 7 (some mild soreness, chest/core)

Workout:

 Week 2

#1
Contralateral Aerobic block training day
- PDF attached.  You'll go 15 seconds on/10 seconds off to start.
Look through the pictures and get an idea of all the movements.  Keep
weights very light

Wow was this a mind game to write out and set up.  Now that I’ve done it and programmed the clock it should be easy next time.  Felt pretty good.  Just went through it once.  I did my 50 feet HS walk warm up in 10 sets of 5 feet in 2:48.  Thanks!

August 29, 2020

Daily score: 8

Workout:

#2
A. Weighted pull ups; 2-3x5; rest 2 min

20x3

26x2

26x2

22.5x2

22.5x2

B. Bench press; 5x5; rest 2 min (heavy for all sets with small jumps)

95x5

105x5x4

C. HS walk tech work 15 min

Emom x15 mins of:

1- 5 two foot press ups 

2- 6 back to wall shoulder taps

3- max FS static hold

4- walk 4’ x2, AFAP

5- walk 4’ turn and walk back

D1. Tuck front lever hold; 20 seconds x3; rest as needed

20x3

D2. Supinated grip 90 degree isometric pull up hold; amrap x3; rest as needed

:25, :26, :26

D3. Isometric pin press (just above your head); 15 seconds maximal
isometric x3; rest as needed

15x3

E1. Planche lean; 30 seconds x3; rest as needed
E2. Side star plank; 30 seconds x3/side; rest as needed
E3. Negative vertical body levers; 5 reps x3; rest as needed
E4. Arch body rocks; 30 reps x3; rest as needed

Done x3

Great workout.  Been sore the last two days, chest and abs.  Not sure if I did the pin press right, was I supposed to be standing?  Thanks!

August 27, 2020

Daily score: 9

Workout: 

Week 1

#1
A. Rhythm squats; 2 sets of 30; rest as needed
https://www.youtube.com/watch?v=zH8YDjF3Ve8&feature=youtu.be

125 x 30

145 x 30 (at bodyweight)

B. Elevated hip nordic hamstring curl progression; 3 sets of 5; rest as needed
https://www.youtube.com/watch?v=CtTlDrZZQGM&feature=youtu.be (second
progression in this video at about 25 sec)

3 sets of 5 (on small box plus 2 ab mats)

+
EMOM 20 min
1- Forward sled drag; 20 seconds heavy
2- Reverse sled drag; 20 seconds heavy
3- Lateral sled drag; 20 seconds heavy (Right)
4- Lateral sled drag; 20 seconds heavy (Left)

done, fwd and backward with sled +70#, laterals with sled +45

+
C. Air squats @6060; 5 reps x3; rest as needed
 (focus on a maximal core brace, as slow of a tempo as you can
maintain with full control in your bottom range)

done

Fun new challenges.  Felt so so good to get outside and move and use this dream come true of a space.   I have to say, overall for this workout, nothing 'hurt'.  It felt so good to work hard and not 'hurt'.  I love hard work, I love to push myself.  But it's been awhile since I've had a leg day that didn't involve hip 'pain', not just the kind that comes with exercise effort.  The sled was such a great example...hard work, sunshine, just the good kind of suffering.  Oh, and it's way harder to drag on grass than gravel or the concrete.  I have a nice stretch of straight grass that's perfect though.  Back to the beginning...I think I was doing the rhythm squats right, lit up my quads.  The nordic thing was mostly a hamstring challenge and today I'm pretty sore behind the knees from that I think.  Air squats: I can only maintain a braced low back in the bottom with a wide stance and knees out, but whenever I squat with weight that way I'm not as strong and have to narrow to get the weight up.  The only slight hip pain I had was after the last set of squats, just some minor burning/pinching.  NO pain at night or next day, so good.  Thanks!

August 15, 2020

Daily score: 7

Workout:

#4
12 min amrap:
25 foot sandbag front rack walking lunge
6 calories assault bike
25 foot sandbag front rack walking lunge
6 calories ski erg

4 rounds plus 25’ plus 6 cals bike plus 10’

+
A. Back squat; 5, 5, 3, 3; rest 2 min (125# for 5's, heavier for 3's)

125,125,135,135

B. Overhead squat; build to a tough 5 in 8 min

100

C. single leg RDLs; 8-10x2/side; rest 2 min

Done x10 with 35# barbell x2

D. Single leg hip thrusts; 12 reps x2/side; rest 2 min bw sides

Done x2

 

This was the last workout in this gym.  Made me miss my boy Bailey so much.  He was always here with me from the beginning in this place.  Good workout though.  Glad I was able to squat today without too much hip discomfort.  Still crazy how heavy 125/135 feels.  Thanks!

August 12, 2020

Daily score: 8

Workout: 

#3
A. Muscle up skills and drills 15 min

11 of the first video drill

5 of the second video drill

B1. Bulgarian ring rows; amrap unbroken x3; rest 1 min

7/6/6

B2. Strict ring dips; amrap sets of 2 in 2 min x3; rest 1 min

6 sets, 6, 5

C1. Kipping hspu; amrap unbroken with 2 sec pause overhead on each rep
x3; rest 1 min

11/11/11

C2. Supinated grip strict pull ups; amrap sets of 2 unbroken in 90 sec
x3; rest 3 min

5 sets, 6, 5

D. Fatigued HS walk skill work 20 min (perform 10 burpees AFAP before
you kick up to walk 25-50 feet and rest as needed and repeat)

5-5-10-10 (30 feet total) 4:24 (including burpees)

10-10-10 (30) 2:11

10-5-5-10 (30) 3:00

This was a great enjoyable workout with lots of challenge.  I did everything max effort and am sore to prove it.  Struggled so much with the HS walking after burpees.  Especially the first set...took me forever to get the second 5 feet.  I guess I still have a lot of work to do.  Satisfying in a way though...to know the work is never done and I will always be on this journey, kinda comforting.  Thanks!

August 11, 2020

 Daily score: 7

Workout:

#2

A. Clean grip deadlift; 5, 5, 3, 3; rest 2 min *5's at heaviest load
from last week, 3's heavier this week

205,205

215,215

B. DB death march; 20 steps x2; rest 2 min

35’s x20 x2

C1. Front rack isometric hold; 15 seconds @110% 1rm front squat x3; rest 1 min
C2. Front squat; 5 reps x3; rest 3 min (same load as last week)

Unable to squat today :(

D1. Face down chinese plank; 30 seconds x3; rest 30 sec

30x3

D2. Seated box jumps; 5 reps x3; rest as needed

5x3 to 24”

2:31 for HS walk.  Deadlifts felt great as did death march.  But I just couldn’t get warmed up to squat.  My left hip was pulling pretty bad down the lateral thigh and even into the knee.  It’s just uncomfortable deep in the hip and felt weak.  And that was at 85 pounds.  It’s been so good all week until I worked a night shift and laid in the crappy call bed.  Could be lack of sleep from working too.  I’m not gonna freak out about it but it was a definite ‘no go’ last night.  Barely felt it in the box jumps though.  Gonna try and see if some mobility helps today.  Thanks!

August 10, 2020

 Daily score: 7

Workout:

#1
A1. Ring rows; amrap unbroken x3; rest 90 sec

13,13,12

A2. Bent knee L-strict pull ups; amrap sets of 2 in 90 sec x3; rest 3 min

3.5 (sets), 3,3

+
6 min amrap:
6 TTB
3 CTB pull ups

6 rounds plus 4 ttb

+
C1. Hanging L hold; amsap x2; rest 30 sec

16,17

C2. Side plank; 30 seconds x2/side; rest 30 sec

Done

C3. Ring support hold (top of dip); amrap x2; rest as needed

20,22

+
6 min amrap:
5 ring push ups
5 bent over barbell rows (moderate/heavy loading)

At 105

5 rounds plus 5 push ups

Man the L-pull ups are hard to get started.  And I went too heavy on the barbell rows.  That’s all I really have to add.  Oh and 2:33 on my HS walking.  Thanks!

August 8, 2020

Daily score: 7 

 Workout:

 A. Back squat; 5x5; rest 2 min (125# for all sets)

 125x5x5 

 B. Power snatch x1/OHS x3 - 1 complex on the min for 10 min @moderate load (85# for all sets) * let's see how these weights feel and the lightheadedness here without being on your cycle. If it persists this week, let's jump on a call and discuss a plan of action. 

 done at 85 

C. Clean grip RDLs; 8-10x3; rest 2 min 

 95x10x2 

105x10 

 D. Single leg hip thrusts; 10 reps x3/side; rest 2 min bw sides 

 10/side x3 

E. Sandbag russian step ups; 50 for time 

 60# 4:27

This new blogger update is the worst!  Hopefully this is readable.  The formatting is so not user friendly.  Anyway, 2:14 for 50 feet of HS walking.  Was able to do all the squats at 125 but I have to have a narrower stance or my left hip feels off/weak and I shift to the right.  I just know the narrow stance won’t be great for only lifting and was trying to squat all the time with a wider deeper more upright posture.  But as soon as it gets heavy I have to go narrow or I can’t move the weight.  Way less light headedness on the emom than last week.  I was able to stand up the whole time.  Everything else went well.  Step ups were a balance challenge.  Definitely sore the next day, mostly glutes.  We did get a new mattress that is life changing.  It’s way more firm and actually flat.  Just highlights how awful my old one was.  It has taken me a bit to adjust but I haven’t had any hip burning since we got it.  Zero waking up and taking Advil.  So a step in the right direction.  Thanks!

August 6, 2020

Daily score: 8 Workout: #3 A. Muscle up skills and drills 15 min 10 strict negatives 10 toe spot (as in video) B. Strict toes to bar; amrap unbroken 3 C1. Close grip bench press; 8-10x3; rest 2 min 80x10 85x10 90x10 C2. Supinated grip inverted bar rows; amrap unbroken x3; rest 2 min 9,9,9 D. Strict hspu; amrap unbroken x3; rest 2 min 7,5,6 + 2 sets @100% effort: 10 burpees to 6" reach 10 cals assault bike 10 burpees to 6" reach rest 4 min bw sets 1:45 1:50 I don't know what is going on with this new blog format. Hopefully this come through okay. Good workout. Struggled with the HS walking in warm-up but was still right around 2:30. HSPU felt harder than usual but maybe my arms were already taxed. Thanks!

August 5, 2020

Daily score: 7

Workout:

#2
A. Clean grip deadlift; 5x5; rest 2 min *building each set

155, 170, 185, 195, 205

B. DB death march; 20 steps x2; rest 2 min

35's x20 x2

C1. Front rack isometric hold; 15 seconds @110% 1rm front squat x3; rest 1 min

175x15x3

C2. Front squat; 5 reps x3; rest 3 min (~85% 1rm)

125x3
105x5
105x5

D1. Face down chinese plank; 30 seconds x3; rest 30 sec

30x3

D2. Seated box jumps; 5 reps x3; rest as needed

5 to 24" x3

I have been soooo sore the last two days.  Quads, hami's, upper back mostly.  It was finally better today.  I HS walked 50 feet in 1:43 in my warm up in 20/15/15 feet.  That felt great.  DL's felt pretty good other than on the thumbs, and that wasn't bad.  I barely got my 3 front squats at 125.  I don't even know what to say other than they felt heavy and were falling apart.  I think maybe my max just isn't my max anymore.  105 was still hard but within the realm of reason.  Maybe I'm guarding my left hip, maybe it's weak, maybe all the stress and poor sleep are effecting things but maybe my numbers have just fallen back.  Everything else felt great though and I feel overall well.  All my soreness this week was just good ol' muscle soreness.  Thanks!

August 2, 2020

Daily score: 7 (sore quads, upper back, and deltoids)

Workout:

#1
A. Ring rows; amrap unbroken x5; rest 2 min

12, 10, 10, 9, 8

B. Ctb pull ups; amrap unbroken x3; rest 3 min actively on ski erg bw sets

6, 7, 8

C1. Hanging L hold; amsap x3; rest 30 sec

20, 20, 20

C2. Side plank; 30 seconds x3/side; rest 30 sec

done

C3. Ring support hold (top of dip); amrap x3; rest as needed

25, 25, 25

+
3 sets:
15 DB power clean 35#/hand
15 DB push press 35#/hand
rest 90 sec bw sets

1:53, 1:59, 2:21

Got 50 feet of HS walking in 2:07 in my warm up with the first two walks being 15'.  Quads have gotten progressively more sore throughout the day.  But no hip pain!  Super happy with how my hip tolerated leg day yesterday,  I just have muscle soreness.  Between scaps and deltoid are sore too.  I kept the ring rows steep.  Cool that CTB got better as I went, working on keeping my grip from slipping to my fingers.  Core series was good, fought for the seconds on the last round.  My grip was gone by the end of the db work, was getting shaky overhead.  Thanks!

August 1, 2020

Daily score: 6 (post working night shift)

Workout:

#4
A. Back squat; 5x5; rest 2 min

115, 115, 120, 120, 120

B. Power snatch x1/OHS x3 - 1 complex on the min for 10 min @moderate load

75x3
80x7

+
20 min amrap:
10 wall balls
10 DB step ups (two 35# db's 20")
5 kipping hspu
10 cal row
10 DB hang power cleans 35#/hand

4 rounds +10 wbs +10 step ups

I got 50 feet of HS walking in sets of 10' in 2:19 in my warm up.  Improving.  Left hip was feeling better than in a long time but squats still felt heavy.  I stayed at these weights where I felt I could keep pretty solid form.  The fifth rep was still a struggle on all of them.  Very little light headedness though.  Pretty bad light headedness as soon as I stepped up to 80# on the snatch/ohs emom though.  It was rough.  Probably 20 seconds of it each minute.  The OHS felt super solid though.  It may be TMI but this could be d/t the crazy heavy period I'm having at the moment.  I know it can't help.  The amrap was tough!  I was on the floor for 5 mins after.  Those damn power cleans were the worst.  Followed by the step ups.  The rest of it felt easy.  HSPU's were even kinda fun.  I did feel light headed after each set of HSPU's but it was perfect because I would just start feeling it as I sat down on the rower, sitting always helps.  Onward!  Thanks!