December 30, 2020

Daily score: 7

Workout:

#2
A. Sumo stance RDL; 8-10x3; rest 2 min

85x10

95x10

105x10

B. Single leg DB hip thrusts; 10-12x3/side; rest 1 min bw sides

20# x12 x3/side

C. Staggered stance single arm KBS; 10 reps x3/side; rest 30 sec bw sides

35# x10 x3/side

C1. Side adductor plank; 30 sec x4/side; rest as needed
C2. Hollow body rock; 30 seconds x4; rest as needed

Done

C1. Twisting back extensions; 10 reps x3; rest 1 min
C2. Standing band hip abductions; 15 reps x3/side; rest 1 min
C3. Band resisted deadbug; 12 reps x3/side; rest as needed

Done 

The sumo rdls were a big hip opener.  It feels like my left side rotates better than the right. Left leg is still not as explosive on the hip thrusts.  The adductor planks were hard and lit up my adductors.  Great core and back session.  Thanks!

December 28, 2020

Daily score: 6 (low energy)

Workout:

#1
Foundation 1 - Front lever (4 sets)

60s hollow body holds plus 30s bridge

:40, :30, :32, :22 (plus 4, 30s bridge holds)

Handstand 1 (4 sets)

Stretches

4 rounds push ups on knees (wrists were feeling tweaky)

60s forearm supported HS hold plus mobility

:26, :29, :29, :34

Foundation 1 - Rope climb (4 sets)

15 ground ring rows plus mobility 

10, 10, 10, 10

+
A1. Goblet squats @3030; 8 reps x3; rest 2 min

26# x8 x3

A2. Double KB front rack wall sit; 1 min x3; rest 2 min

26’s x1’ x3

A3. ATG split squats; 8 reps x3/side; rest 2 min
https://youtu.be/WHHI9l8Zp40

8/leg x3

B. Back squat; 2 reps on the min for 10 in @65% estimated current 1rm
* control the full eccentric

Done at 75#

+
4 min amrap:
4 TTB
4 cals assault bike

6 rounds +4 +1 cal

Just wasn’t feeling it today.  But happy I got in the gym.  The back squat series was a great re-entry to squatting with a barbell.  Crazy how heavy 75# felt but I got better as I went.  Did all the TTB unbroken.  Thanks!

December 27, 2020

Daily score: 8

Workout:

#12
A. Farmers carry; 100 feet x4; rest 2 min

Handles plus 90/ea, x100' x4

B. Single arm waiters carry; 100 feet x4/side; rest 1 min bw sides

50#/side x100' x4

C. Sandbag bear hug carry; 45 sec on/15 sec off x10

Done

D1. DB push press; 10-12x3; rest 2 min

35x12x3

D2. Weighted negative pull ups; 5 slow controlled reps x3; rest 2 min 

10#, 12.5#, 15#

E1. DB bench press; 10-12x3; rest 2 min

35x12x3

E2. Ring rows; 12 reps x3; rest 2 min

Done, ground level

Well rounded sore the day after this one, low back, lats, shoulders.  Love it.  The farmer carry was a challenge, definitely took more grit this week.  Bear hug lit up my forearms.  That is way harder than it looks on paper.  Everything else was just good solid work.  Thanks!

December 26, 2020

Daily score: 8

Workout:

#11
Rings -  Ring mobility + LARS (3 sets)

Forearm supported lateral out and back with rings from plank:

5 not all the way, 5 not all the way, 1 all the way and 4 shy

Handstand 1 (3 sets)

Stretches, 3 rounds of push ups on toes

60s forearm supported HS hold: 

:30, :20, :33

Rings - Ring mobility + Reverse muscle up  (3 sets)

Ring to chest hang, 60s:

:25, :17, :15

+
A. Barbell hip thrust; build to a 1rm

235

B. Weighted hip extensions; 10 reps with 2 sec pause on each rep x4; rest 2 min

30# x 10 x4

C. BB frog thrusts; 25 reps x3; rest 2 min

45# x25 x3

D. Circling back extensions; 7 reps in both directions x3; rest 2 min

Done x7 x3 unbroken

E1. Seated pike lifts; 15 reps x4; rest 1 min
E2. Seated straddle lifts; 15 reps x4; rest 1 min
E3. hanging straigth leg raises; 5 reps x4; rest as needed

Done x4

Excited to try a new HS thing.  Was surprised how helpful the forearm support was.  Everything else went well, other than ring to chest that is- that sucks.  Thanks!

 

December 24, 2020

Daily score: 8

Workout:

#10
A1. Double KB front rack squats @3030; 10 reps x4; rest 1 min

26# kbs x10 x4

A2. Box squats; 5, 5, 5, 5; rest 1 min

85# x5 x4

A3. Clean grip RDL; 10-12x4; rest 1 min

115 x12 x4

A4. KOT split squats; 10 reps/side x4/side; rest 1 min
https://youtu.be/WHHI9l8Zp40

Done 

B1. Side plank; 30 sec x4/side; rest as needed
B2. Hollow body hold; 30 seconds x4; rest as needed
B3. Arch body rock; 30 seconds x4; rest as needed

Done

C1. Single arm ring plank; 30 seconds x3/side; rest as needed
C2. Band resisted deadbug; 10 reps x3/side; rest as needed

Done (had to split the single arm planks into 15:15)

Great workout.  Abs and glutes were sore the next day.  I feel like all the gymnastics progressions have really improved the quality of my core work.  Thanks!

December 22, 2020

Daily score: 6 low energy

Workout: 

#9
Foundation 1 - Front lever (3 sets)

Hollow body hold x60s plus mobility x3

:30, :35, :32

Handstand 1 (3 sets)

Stretches

3 rounds of 5 wrist push ups on toes 

Wall facing HS x60s x3

Done!

Foundation 1 - Rope climb (3 sets)

15 ground ring rows x3 plus mobility 

9,9,9

+
40 min amrap:
3 back squat @60% 1rm
12 cals assault bike
6 KB deadlift 70#/hand
12 cals c2 bike
9 DB push press 35#
12 cals ski erg
12 toes to bar
12 cals rower
15 double unders

4 rounds +3+12+6+12+9+12+1 TTB

Everything went well.  The only interesting thing was how while warming up for the back squat I could barely get my body to squat 85# below parallel.  I settled on 65# and made them really good.  There was no way I was going to get 115 which would have been 60% of my old max.  I think it’s guarding the hip maybe, everything feels fine after, it was a great workout.  Obviously a busy week so I felt a little wiped.  Thanks!

December 19, 2020

Daily score: 8

Workout:

#8
A. Farmers carry; 75 feet x4; rest 2 min

Handles plus 90# per hand x75 x4

B. Single arm waiters carry; 75 feet x4/side; rest 1 min bw sides

50# dB

50# dB

53# kB

50# dB

C. Sandbag bear hug carry; 40 sec on/20 sec off x10

100# sandbag

+
EMOM 12 min:
odd; max reps DB strict press in 30 sec @20#
even; max reps ring rows in 30 sec

18/12

15/11

15/10

14/9

14/8

14/8

+
EMOM 12 min:
odd; max reps push ups in 30 sec
even; max reps strict pull ups in 30 sec

13/5 for all

Carries all went well.  Single arm waiter is rough on my hyperextend elbows with a heavy kB, way better with db’s.  I’m gonna get some heavier DBs.  Sand bag series lit up my low back, just hard, not in a bad way.  I tried it with the 100# d-ball but that was so much pin pointed abdominal pressure that I was gonna throw up, poop, and pass out all at the same time lol.  Sand bag was way better.  Emom’s went well.  I got the covid vaccine the day before and my right delt was ridiculously sore but it held up okay and I think working out helped.  Back and lateral legs sore the next day.  Thanks!

December 15, 2020

Daily score: 7

Workout:

#7
Rings -  Ring mobility + LARS

5r x5 ring plus straps arms out lateral and back from plank

I did 5 sets of 5 but not all the way down, maybe one rep was all the way

Handstand 1

Stretches

Push up series on toes: 5 reps/4/3/4/3

60r shoulder taps x5: DONE!!!

Rings - Ring mobility + Reverse muscle up

Ring to chest false grip hold 60s x5

25, 25, 20, 20, 12

+
A. Barbell hip thrust; build to a 3rm

215

B. Weighted hip extensions; 10 reps with 2 sec pause on each rep x3; rest 2 min

35, 35, 30#

C. BB frog thrusts; 20 reps x3; rest 2 min

35, 45, 45#

D. Circling back extensions; 5 reps in both directions x3; rest 2 min

Done

E1. Seated pike lifts; 15 reps x3; rest 1 min
E2. Seated straddle lifts; 15 reps x3; rest 1 min
E3. hanging straigth leg raises; 5 reps x3; rest as needed

Above series completed 

This took a solid two hours.  Sooo happy to have made it through the handstand progression.  The last 5 reps of each round were shaky but I wasn’t about to quit there.  Everything else went really well AND my hip didn’t hurt last night after yesterday’s leg day!   Woohoo!  Thanks!

December 14, 2020

Daily score: 8

Workout:

#6
A1. Double KB front rack squats @3030; 10 reps x3; rest 1 min

Body weight

10’s

15’s

A2. Box squats; 5, 5, 5; rest 1 min

75, 85, 85

A3. Clean grip RDL; 10-12x3; rest 1 min

95 x12

105 x12

115 x12

A4. KOT split squats; 10 reps/side x3/side; rest 1 min
https://youtu.be/WHHI9l8Zp40

Done

+
20 min amrap:
1 min reverse sled drag
10 unloaded step ups 20"
4 cossack squats

Sled plus 100#

7 rounds

Took it easy on the weight for the tempo squats d/t my hip flaring up.  Seemed fine though.  I had a bit of a jog out to the sled in the amrap too.  All felt great!  Thanks!

December 13, 2020

Daily score: 7 (post night shift)

Workout:

#5
Foundation 1 - Front lever

Straddle hollow body rocks x60 reps x5 plus mobility

Done!  60 x5

Handstand 1

Stretches

5 rounds of push up series ON TOES this week:

2’s, 3’s, 3’s, 4’s, 4’s

60 rep shoulder taps

45, 39, 23, 16, x

Foundation 1 - Rope climb

15 ground ring rows plus mobility 

9,9,10,10,9

+
EMOM 20 min:
Odd- 10 sec assault bike sprint into easy spin
Even- 6 air squats @3030 tempo

107 cals

+
EMOM 20 min
odd- 15 sec ski erg sprint into easy ski
even- 20 sec sorensen hold on GHD

111 cals

Actually felt pretty good after my night shift.  Stoked to get through to the next FL progression.  I think I finally really felt what a hollow rock should feel like in the low belly/spine after weeks of work here.  Full plank wrist push ups were fun to move on to as well, I listened to my body before pushing the reps.  Neck felt tweaky on the third set of shoulder taps and worse on the fourth so I gave it a rest.  Emom’s went well.  Only thing is my old hip burning pain kicked on a little at night after this one.  Not bad but thought I should pass that along.  Sometime the call room bed at work will set it off too so hard to say.  Thanks!

December 10, 2020

Daily score: 8

Workout:

#4
A. Farmers carry; 50 feet x4; rest 2 min

90# on each handle x50 x4

B. Single arm waiters carry; 50 feet x4/side; rest 1 min bw sides

45# plate x1

45# dB x3

C. Sandbag bear hug carry; 30 sec on/30 sec off x10

100# SB

+
EMOM 10 min:
odd; max reps DB strict press in 30 sec @20#
even; max reps ring rows in 30 sec

18/11

15/10

14/10

14/9

13/9

+
EMOM 10 min:
odd; max reps push ups in 30 sec
even; max reps strict pull ups in 30 sec

12/5

12/6

12/5

12/5

12/5

Really enjoyed the carries.  Wanted to try a plate overhead for the waiter’s carries to test wrist as well but was kinda sketchy so switched to DBs.  Sandbag series was tough by the end for sure.  Emom’s felt good and steady.  Thanks!

December 8, 2020

Daily score: 8

Workout:

#11
Rings -  Ring mobility + LARS

LARS S3 (out and back to the side on rings) 5r x5

1 real one +4 not all the way down

5 partial depth x4

Handstand 1

Stretches + 5 rounds of push up series on knees

60r shoulder taps x5 plus mobility

34, 37, 37, 33, 30

Rings - Ring mobility + Reverse muscle up

Ring to chest false grip hold 60s x5

20s x5

+
A. Barbell hip thrust; build to a 5rm

195

B1. Single leg DB hip thrust; 20 reps x3/side; rest 1 min

10# x20/leg x3

B2. BB frog thrusts; 15 reps x3; rest 2 min

35# bar x15 x3

C. Circling back extensions; 3 reps in both directions x3; rest 2 min

3 each x3

D. Hanging L hold; accumulate 2 min for quality

Done 

Feeling great today.  Thought I was badass and went all the way down on the LARs progression to find I couldn’t get back out.  That’ll be fun to improve.  Left shoulder fatigues first on the shoulder taps.  Left leg tires faster on the single leg hip thrusts, burns.  Everything else went as usual.  Thanks!

December 7, 2020

Daily score: 7

Workout:

#2
A1. Feet together heels elevated sissy squats; 15 reps x4; rest 1 min

Done 

A2. 2" elevated DB front rack reverse lunges; 20 reps x4; rest 1 min

35’s x3

15’s x1

A3. Band assisted GH raises; 12 reps x4; rest 3 min

Done

A4. KOT split squats; 12 reps/side x4; rest 1 min
https://youtu.be/WHHI9l8Zp40

Done

+
20 min amrap reverse sled drag

1200 feet with sled +95#

Got some good sleep last night.  Strange in the lunges that both my quads felt a burning pulling sensation that reminded me of sprinting on cold legs.  But I wasn’t cold and had warmed up well.  By the last set I was a little concerned something would pull and backed of the weight, it still felt hard.  Everything seems fine the next day, a little strain in the quads during L-holds today is all.  Sled pull was awesome.  Good steady slog.  Thanks!

December 6, 2020

Daily score: 6 (was a non-stop day and started this in the evening, made me feel good tho)

Workout: 

#1
Foundation 1 - Front lever

Straddle hollow body rocks 60r x5 plus mobility 

52, 43, 48, 48, 48

Handstand 1

Stretches + 5 rounds of push up series on knees 

Wall facing hs hold 60s x5 plus mobility

I DID IT! 60s x5

Foundation 1 - Rope climb

Ground ring rows 15 x5 plus mobility

9, 9, 7, 8, 9

+
EMOM 20 min:
Odd- 8 sec assault bike sprint into easy spin
Even- 4 air squats @3030 tempo

Done, total 100 cals

+
EMOM 20 min
odd- 12 sec ski erg sprint into easy ski
even- 15 sec sorensen hold on GHD

Done, total 115 cals

So happy to have made it through the HS holds and move forward.  Love these challenges.  The emom’s were the perfect mindless thing I needed tonight too.  Thanks!

December 5, 2020

Daily score: 7

Workout:

#12
A. Partial deadlifts from knee; 5x5 @220-225 ; rest 90 sec

220, 220, 225, 225, 225

B. KB complex; 5 single arm KB swings + 5 single arm KB clean + 5
single arm KB snatch x5/side; rest as needed bw complexes

Done at 26#

C1. Barbell front rack pin presses at parallel; 20 seconds x3; rest 1 min

Done

C2. Hip mini band around knees air squats @2020; 25 reps x3; rest 2 min
* Do not go to full depth nor hit full extension, keep time under
tension the entire time

Done

+
6 min amrap:
3 CTB pull ups
2 strict hspu
10 foot hs walk

5 rounds +3 +1

Finally getting good sleep.  I did a video of the kB complex because I think I suck at the clean and snatch.  Unless you are supposed to wind up with bruises, I’m not doing it right.  I’ve always struggled when I go beyond 26# with the KB.  A lot of it is just how it bangs my wrist or forearm.  I’ve watched videos but they haven’t sunk in.  The HS skill play video is something I saw on IG and was playing around with in my warmup.  The pin press- banded squats series is so much harder than it looks on paper, a total quad burn.  Super happy with how I did in the wod.  Did all the HS walks unbroken and on my first kick up.  The hspu’s were hard though, I think it just took me a bit to remember a good position.  Thanks!

December 2, 2020

Daily score: 5 (fried from many night of interrupted sleep)

Workout:

#11
Rings -  Ring mobility + LARS

10r of strap ring plank circles x5

completed

Handstand 1

60s wall facing HS hold x5 plus mobility

:40, :40, :40, :40, :40

Rings - Ring mobility + Reverse muscle up

False grip ring to rest hold 60s x5

:16, :20, :20, :12, :16

+
3 min amrap
10 DB deadlift 35#
10 cal row
10 DB power clean 35#
10 cal assault bike
10 DB hang power clean 35#
10 cal ski erg
rest 1 min
x7
* wherever you finish in previous set, that is where you will start
at the next.  Do not go back to the beginning

3 rounds +10 +10 +10 +10 +10 hang pwr cleans

I could really tell I was fried based on how hard things were in this workout.  Puppy gets me up about 2-3 times a night.  Is getting better though.  The ring circles weren't too bad, harder to turn my right arm out.  I fought for the handstands.  I feel like I know I can do 60s but can't convince my body to.  And today 40 seconds felt twice as long.  My neck and traps have been really sore/tight for days too.  One of these days, I'll attack and get 60s x5.  Ring to chest was just ridiculous.  I just kept sliding out of it and had zero mental toughness.  The first set of deads in the WOD I felt something pull in my right hamstring and moved forward tentatively trying to warm it up and work it out.  It improved and other than being sore everywhere the next day, is fine.  I could tell my nervous system was shot when at some point doing hand power cleans, they felt hard and I had an urge to cry!  Hahahaha, kinda cracked me up then.  I needed sleep and calm.  Thankfully I got a great night of sleep last night and am feeling much better able to cope. Thanks!

December 1, 2020

Daily score: 7 (lots of getting up at night)

Workout:

#10
A1. Feet together heels elevated sissy squats; 12 reps x4; rest 1 min

done

A2. 2" elevated DB front rack reverse lunges; 20 reps x4; rest 1 min

done with 35# dbs

A3. Band assisted GH raises; 10 reps x4; rest 3 min

done

B1. KOT split squats; 10 reps/side x3; rest 1 min
https://youtu.be/WHHI9l8Zp40

done

B2. Reverse sled drags; 150 feet x3; rest 3 min

sled +95, 1:46

sled +100, 1:44

sled +105, 1:51

+
prowler sprint (heavy, but still allowing foot turnover)
15 seconds
rest 60 seconds seconds
x6 sets

+70, +75, +80, +80, +80, +80

I thought I had finished writing this yesterday but must have been interrupted.  The most important thing I think at this point, is this one made me sore!  Lateral thighs and quads and low back.  Everything went well.  Was fun to do a new movement with the KOT squats.  I was tired for this one but not as bad as the next day.  Thanks!