September 27, 2020

Daily score: 6 (did this post bridal shower aka post champagne)

Workout:

 #3

A. Front rack Rhythm squats; 2 sets of 50; rest as needed
* same weright as last week

135x50x2

B. Stability ball hamstring curls; 10 reps x3; rest 2 min (hips
elevated and slow eccentric)

Done

+
3 sets for max loads
50 foot forward sled drag  (must be completed within 1 min)
rest 2 min

Sled +125 x3

+
3 sets for max loads
50 foot reverse sled drag  (must be completed within 1 min)
rest 2 min

Sled +140 x3

+
2 sets for max distance covered:
2 min farmers carry 70#/hand
rest 3 min

250 feet x2

+
C. Goblet squats @6060; 5 reps x3; rest as needed

Done with 20#

Felt good to move and be out in the beautiful sunny evening.  But my feet hurt from having heels on all day and I’m quite certain pastries and mimosa’s are not great pre-workout.  I also can tell that depending on the condition of the grass the weight I can pull varies a ton with the sled.  Feet felt better in reverse but each pull was challenging.  I couldn’t go much heavier or there would be no way I could get it unstuck when it gets stuck.  Sore the next day so I know I did some work :).  Thanks!

September 26, 2020

 Daily score: 8

Workout:

#2
A1. Wide grip chin over bar hold; amsap x3; rest 30 sec

:16, :17, :10

A2. Wide grip weighted pull up; 2-3x3; rest 30 sec

10# x2.5

10 x2

5 x2

A3. CTB pull up; 15 reps AFAP x3; rest 3 min

1:36

1:33

1:40

B1. Bent over barbell to chest isometric hold; 15 seconds x3; rest 30 sec

75# x15 seconds x3

B2. Bent over barbell rows; 10-12x3; rest 30 sec

75x10

65x10

60x12

B3. Ring rows; amrap.amrap x3; rest 30 sec/rest 3 min

8:7

6:4

4:4

C. Band shoulder routine;
https://www.youtube.com/watch?v=1YHIV4a81Os&t=4s&pbjreload=101

Done

So good to get in the gym.  It’s been an unexpectedly busy week.  But all good stuff.  The wide grip was a little harder on my elbows.  The most ctb I strung together was 3.  Feeling good!  Great HS walk work in warm up.  Thanks!

September 23, 2020

Daily score: 8

Workout:

#1
A1. Rear foot elevated DB split squats @22x1; 6-8x4; rest 90 sec

10#/hand x8

10x8

10x7

10x6

A2. Single leg sorensen hold; 30 seconds x4/side; rest 90 sec

Done

B1. Isometric back squat (from the bottom of the squat, set the bar on
pins and push up against it); 15 sec ramping tension x4; rest 90 sec

Done

B2. Barbell hip thrusts; 10 reps with 2 sec pause at the top of each
rep x4; rest 90 sec

105x10

105x10

115x10

125x10

C1. Seated band leg extensions; 20 reps x3; rest 90 sec

Done

C2. Stability ball hamstring curls; 20 reps x3; rest 90 sec

Done

C3. Hollow body rock; 1 min x3; rest 90 sec

Done

Crazy busy week.  So glad to get this one in.  I was super light headed often but I blame my period.  It’s all making more sense now because I had been doing just fine.  Hamstring were shot by the end of this one but everything else is feeling good.  Thanks!

September 19, 2020

 Daily score: 7 (glutes and low back muscle sore)

Workout:

#4
A. HS walk tech work 10-15 min

Done (2 foot press ups, static hold, 10’ walks, turns)

B. Ring muscle up tech work 10-15 min (hip to rings, transition drills, etc)

Done (see videos)

+
20 min amrap:
5 strict press @70% 1rm
5 strict ring pull ups
5 ring push ups
5 ring rows
10 V-ups
10 hip extensions on GHD

Strict press at 70#

5 rounds +5+5+5+5+10

Great workout.  Not my best handstand day but that’s okay.  Hips to rings felt way stronger.  Trying to figure out the timing of hips coming up and pulling with my arms.  I tried even bending my elbows to pull like I would to do a muscle up,  not sure if it’s good to practice that way or not.  Shoulders felt really solid swinging today.  Ring pull ups were the hardest in the amrap following by the V-ups.  Was great though.  Air quality way better after some rain, so grateful.  Thanks!

September 18, 2020

 Daily score: 9 (feeling great, air quality better and felt like going for it, but still not great)

Workout:

#3
A. Rhythm squats; 2 sets of 50; rest as needed
* build heavier than last week

135x50x2

B. Elevated hip nordic hamstring curl progression; 3 sets of 8; rest as needed

Done x3

+
5 sets:
50 foot forward sled drag heavy
50 foot sandbag walking lunge
50 foot bear crawl
50 foot reverse sled drag
10 sandbag clean and jerks
50 foot lateral sled drag R
50 foot lateral sled drag L
rest 3 min bw sets

7:14 sled plus 160

6:38 sled plus 135 (for the remaining sets)

6:40

6:08

6:10

+
C. Goblet squats @6060; 5 reps x3; rest as needed

Done

So good to move and breathe cleaner air.  Still considered not great air quality but I didn’t feel too bad.  Did the sled on gravel to allow for some shelter with the sandbag cleans since it was raining.  Worked out well but was challenging.  Sled is so variable on different surfaces.  This was heavy for each pull.  Loved working hard.  Thanks!

September 15, 2020

Daily score: 8

Workout: 

#2
A1. Isometric chin over bar hold; amsap x5; rest 30 sec

:32, :32, :30, :25, :22

A2. Weighted supinated pull up; 2-3x5; rest 30 sec

15x1.5

12.5x2

10x2

7.5x3

7.5x2.5

A3. Strict pull ups; amrap in 2 minutes x5; rest 4 min

12, 12, 10, 11, 10

B1. Ring to chest isometric ring row hold; amsap x5; rest 30 sec

15, 15, 12, 12, 12

B2. Bent over barbell rows; 6-8x5; rest 30 sec

85x6

85x6

75x8

75x7

75x6

B3. Bulgarian ring rows; amrap in 90 sec x5; rest 4 min

11, 10, 10, 9, 10

C. Band shoulder routine;
https://www.youtube.com/watch?v=1YHIV4a81Os&t=4s&pbjreload=101

Done

What a great challenging upper body day.  Was perfect since the smoke here is so bad.  Was good to work hard but not breath too hard.  Felt stronger than last week.  Thanks!

September 12, 2020

 Daily score: 8

Workout: Week 4

#1
A1. Rear foot elevated DB split squats @22x1; 6-8x3; rest 90 sec

20# kB x6

20 x8

20 x8

A2. Single leg sorensen hold; 30 seconds x3/side; rest 90 sec

Done x3

B1. Isometric back squat (from the bottom of the squat, set the bar on
pins and push up against it); 15 sec ramping tension x3; rest 90 sec

Done x3

B2. Barbell hip thrusts; 10 reps with 2 sec pause at the top of each
rep x3; rest 90 sec

125x10x3

C1. Seated band leg extensions; 20 reps x2; rest 90 sec

Done x2

C2. Stability ball hamstring curls; 20 reps x2; rest 90 sec

Done x2

C3. Hollow body rock; 1 min x2; rest 90 sec

Done x2

This all went really well.  RFESS are hard on my left side.  Loved the static bottom of the squat.  Felt kinda good and really hard.   Thanks!

September 10, 2020

 Daily score: 7

Workout:

#3

A. Rhythm squats; 2 sets of 50; rest as needed
https://www.youtube.com/watch?v=zH8YDjF3Ve8&feature=youtu.be

Done at 125

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)

5 x3

+
EMOM 20 min
1- Forward sled drag; 30 seconds heavy
2- Reverse sled drag; 30 seconds heavy
3- Lateral sled drag; 30 seconds heavy (Right)
4- Lateral sled drag; 30 seconds heavy (Left)

Done, sled +150#

+
C. Air squats @6060; 6 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 x3

Felt great to add weight and time to the sled intervals.  Love the work.  Feeling good!

September 8, 2020

Daily score: 6 (tired, sore, felt heavy) 

Workout: 

#2

A1. Isometric chin over bar hold; amsap x4; rest 30 sec

:25

:25

:22

:27

A2. Weighted supinated pull up; 2-3x4; rest 30 sec

20x1

15x2

10x3

10x2.5

A3. Strict pull ups; amrap in 2 minutes x4; rest 4 min

12, 10, 10, 10

B1. Ring to chest isometric ring row hold; amsap x4; rest 30 sec

:15

:17

:18

:16

B2. Bent over barbell rows; 6-8x4; rest 30 sec

85x6

85x7

85x6

85x6

B3. Bulgarian ring rows; amrap in 90 sec x4; rest 4 min

10, 10, 9, 9.5

C. Band shoulder routine;
https://www.youtube.com/watch?v=1YHIV4a81Os&t=4s&pbjreload=101

done

Took me 7 minutes to HS walk 50 feet in 5' increments in the warm up.  Shoulders just felt stiff and body felt low energy.  Got better as the workout went on.  Marc sliced his leg on a piece of glass sticking out a trash bag and is laid up for awhile after a bunch of stitches, so it's been eventful around here.  Elbows were tired by the end of this one, probably good for them!  Thanks!

September 7, 2020

Daily score:  7

Week 3

#1
* Repeat this session with 5 seconds more work

Contralateral Aerobic block training day
- PDF attached.  You'll go 20 seconds on/10 seconds off to start.
Look through the pictures and get an idea of all the movements.  Keep
weights very light

This went well.  I had been working all morning in the sun in the yard so was well warmed up.  I am overall mildly sore the next day too.  Thanks!

September 5, 2020

Daily score: 8

Workout:

#4
A. Weighted pull ups; 2-3x6; rest 2 min

26x2.5

26x2

26x2

26x2

26x2

26x1.75

B. Bench press; 5x5; rest 2 min (increase avg weight per set by 5#
from last week)

100

105

110

110

110

C. HS walk tech work 15 min

Done-

Emom x15’

1-5 reps 2 foot kick up

2-8 shoulder taps

3-FS static hold

4-10’ walk

5-walk and turn and walk back

D1. Tuck front lever hold; 20 seconds x4; rest as needed

Done x4

D2. Supinated grip 90 degree isometric pull up hold; amrap x4; rest as needed

:32, :33, :27, :28

D3. Isometric pin press (just above your head); 15 seconds maximal
isometric x4; rest as needed

Done correctly :)

E1. Planche lean; 30 seconds x4; rest as needed

Done

E2. Side star plank; 30 seconds x4/side; rest as needed

Done

E3. Negative vertical body levers; 5 reps x4; rest as needed

Done

E4. Arch body rocks; 30 reps x4; rest as needed

Done

First of all, zero hip pain for two weeks now and that is so amazing.  This was a great hard workout.  Happy with some numbers going up and good HS work.  I’ll be shocked if I’m not sore.  Was also a great core workout.  Followed this with a bunch of yard work.  I spend a lot of time squatting and bending over these days.  Thanks!

September 3, 2020

Daily score: 8 (super hot out)

Workout:

#3
A. Rhythm squats; 2 sets of 40; rest as needed
https://www.youtube.com/watch?v=zH8YDjF3Ve8&feature=youtu.be

125x40x2

B. Elevated hip nordic hamstring curl progression; 4 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)

done

+
EMOM 28 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 

all with sled +135#

+
C. Air squats @6060; 8 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

Behind my knees are sore again the day after, nothing terrible though.  I don't know what happened with the sled weight but I added 65#'s this week and I still think I could have done more.  The grass has dried out some, it's super hot.  Sweat was pouring.  Felt great though.  I do kinda love this work, hard and no bad pain.  Relearning how to squat without rebounding is great too.  Thanks!

September 1, 2020

 Daily score: 7 (some hamstring and upper back soreness)

Workout:

#2
A. Strict pull ups; amrap unbroken x10; rest 90 seconds

8,6,4,4,4,4,4,4,4,4

B. Ring push ups; amrap unbroken x6; rest 2 min

15,13,10,10,10,10

C1. Shoulder extension plank; 30 seconds x4; rest 30 sec

Done

C2. Bent over barbell rows; 8-10x4; rest 90 sec

75x9

75x9

75x8

75x9

D1. Strict hspu; amrap unbroken x3; rest 10 sec

7,5,6

D2. Max distance hs walk in 2 min x3; rest as needed to recovery

20’, 33’, 31’

E. Band shoulder routine:
https://www.youtube.com/watch?v=1YHIV4a81Os&t=4s&pbjreload=101

Done 

Been doing a ton of yard work so hard to say what I’m sore from.  Enjoyed this workout.  Arms are completely smoked after.  The shoulder extension plank was pretty difficult.  I get a lot of strain in my neck doing it, and elbows.  I had to play are with the direction of my fingers a lot.  Everything else went well and was challenging.  Thanks!