Daily score: 8
Workout:
#4
30 min weighted vest hike
Done
+
hyperbolic stretch sequence
Done
+
A1. L-sit; accumulate 30 sec x5; rest 1 min
Done, mostly 12/10/8
A2. Sorensen hold; accumulate 1 min x5; rest 1 min
Done, 40/20
Body feeling so much better today. Hip feeling good and a lot of muscle tightness in my back/neck seems relaxed. Played with some freestanding HS’s too and have dance tonight :). Thanks!
Daily score: 7
Workout:
#3
A. Barbell hip thrusts; 12-15x3; rest 2 min
125x15
135x12
125x15
B. Single leg hip thrusts; 10 reps + 30 sec isometric on last rep
x3/side; rest 90 sec bw sides
Done
C1. Standing band hip abductions; 10 reps x3/side; rest 1 min
Done
C2. Adductor side plank; 30 sec x3/side; rest 1 min
Done
D. Lateral sled drag; 50 feet x4/side; rest 1 min bw sides
Done, sled plus 90
Hip seems to be calming down. All of this went well. My low back feels really tight after. Feeling old! Thanks!
Daily score: 7
Workout:
#2
30 min weighted vest hike
Done, with 20# vest (lots of stairs)
+
hyperbolic stretch sequence
Done
+
A1. Hollow body hold; amsap x5; rest 1 min
:30, :30, :30, :30, :25
A2. Arch body hold; amsap x5; rest 1 min
:30, :30, :35, :35, :30
This all went well. Adductor stretches are the hardest for me. Feels so good after though. Thanks!
Daily score: 7
Workout:
#1
A. Strict press; 5x5; rest 2 min
70, 75, 80, 82, 82
B. Bench press; 5x5; rest 2 min
90, 95, 100, 100, 105
C. DB flies; 12-15x3; rest 90 sec
10x15, 12x15, 15x12
D1. Elbow on knee external rotations; 12-15x3; rest 1 min
10x15x3
D2. Ring rows; amrap unbroken x3; rest 1 min
11, 11, 10
+
3 rounds for time:
Ski erg 500m
1 min ring plank
11:03
Hip still bothered me overnight but is improving. This was a fun session. Upper body is feeling great. Was a little sore in the posterior shoulder by the evening. I had to break the planks in the wod into 40:20. Thanks!
Daily score: 7 (great other than hip)
Workout:
#8
A. Seated BB Z press; 12-15x3; rest 2 min
55x13
55x13
55x12
B1. Hand over hand rope sled drag; 50 feet x4; rest 1 min
Sled plus 70
Plus 80
Plus 80
B2. DB top to top bench press; 14 reps x4; rest 2 min
30’s x14 x4
C. Hanging alternaing single leg lifts; accumulate 100 reps for quality
Done in 10’s
+
* same layout as last week, just try to maintain paces a bit better
this week without a fall off
Assault bike 30 seconds @1 min TT pace
assault bike 30 seconds easy
x3
(rest 3 min)
x2
Skipped
Enjoyed pulling the sled on the rope, grass was wet so it got slick and challenged my grip, which was cool. Skipped the bike just to let the hip calm down. I had to give in and take Advil again last night but it was a least better than the night before. I’m just doing farm work today and hoping by tomorrow it’ll be ready to do some basic stuff. Thanks!
Daily score: 5 (rough night with hip pain)
Workout:
#7
Rings -
Ring mobility + LARS (3 sets)
5 sets of 5, getting close to full depth (ring plank with straps, arms out laterally)
Handstand 1 (3 sets)
Stretches plus 5 rounds of wrist push ups
Forearm supported HS:
:47, :46, :24, :31, :32
Rings - Ring mobility + Reverse muscle up (3 sets)
Ring to chest fg hold
:20, :20, :20, :20, :20
+
(3 sets of 12 for A-C)
A. Accumulate 36 overhead squats with empty bar @21x1 tempo
B. Accumulate 36 back squats with empty bar @21x1 tempo
C. Accumulate 36 front squats with empty bar @21x1 tempo
D. Shrimp squats; accumulate 10 reps per side
+
Hyperbolic stretch routine
Done
I skipped the squats as described in my previous post and added rounds to the gymnastics. I also have my first dance class tonight. Hip is aggravated but does well if I avoid deep flexion. Thanks!
Daily score: 6 (left hip seemed off to begin with, did this late in the evening after work)
Workout:
#6
A1. Sumo stance band pull throughs; 20 reps x3; rest 1 min
* aggressively flex glutes on each rep)
20x3
A2. Rear foot elevated sandbag bear hug split squats; 12-14x2/side; rest 1 min
Body weight x12/side
SB x14 on right
A3. Bear crawl sled drags; 50 feet x2; rest 2 min
Done, sled plus 90#
B1. Single leg back extensions; 8-10x2/side; rest 1 min bw sides
Done, 10x2/side
B2. Single leg Seated pike lifts; 20 reps x2/side w/ 2 sec pause at
the top range of each rep; rest 30 sec bw sides
Done
+
3 sets:
10 burpees AFAP
250m row
rest 3 min bw sets
1:30, 1:29, 1:29
My left hip had been back to it’s bad self for a couple days I think before I did this workout. I was just trying to will it away and working long shifts so not working out, I’d hoped it would be fine. It’s funny because I realized that every time I watched someone squat on Instagram it was like I felt hip pain. Like I expected to see the pain on their faces. As though that movement means pain to me more than effort. I honestly can’t seem to imagine what the movement would be like just worrying about muscle effort versus joint discomfort. Interesting. I could hardly do the split squats on the left at body weight so I only did the one set. It’s the worst at the bottom, sharp and burning as soon as I try and ascend. Better if I can maintain a ton of slow control but honestly not much better at the moment. And last night it killed me all night in bed. Just burning and unable to get comfortable. I got up at 1a and took some Advil. Seemed to help. I modified today’s workout and the hyperbolic stretching seems to help if anything. Everything else in this workout felt fine. Even the rowing, of course I was half blind with effort during the sprints so hard to say. Thanks!
Daily score: 8
Workout:
M#5
Foundation 1 -
Handstand 1 (5 sets)
Stretches plus push ups
60s forearm supported HS:
:26, :53, :37, :37, :34
Rope climb (2 sets)
Ground ring rows 15r:
11, 12
Front lever (2 sets)
60s hollow body hold:
:40, :35
+
30 min amrap:
50 foot farmers carry
50 foot waiters carry
60 second front rack wall sit (25#/hand)
50 foot reverse sled drag
50 foot lateral sled drag
50 foot forward sled drag
50 foot lateral sled drag
4 rounds +50 +50 +60s
Handles plus 4, 45’s, 50# DB, sled plus 75#
+
hyperbolic stretch routine
Done
Foundation work went well. Farm carry and wall sit were the worst of the amrap. Enjoyed starting the hyperbolic routine. I’m already a lot closer than I imagined. Adductors may be a bit sore from that today. Hip flexor stretch was the most painful. Thanks!
Daily score: 8
Workout:
#4
A. Accumulate 30 overhead squats with empty bar @21x1 tempo
B. Accumulate 30 back squats with empty bar @21x1 tempo
C. Accumulate 30 front squats with empty bar @21x1 tempo
Done
D. Double KB OH carries; 100 feet x4; rest 90 sec
35# x100 x4
E. Double KB front rack carries; 100 feet x4; rest 90 sec
35# x100 x4
F. Sandbag bear hug walking lunges; 75 feet x4; rest 90 sec
70# sb x75 x4
G. lateral box DB step ups; 12 reps x3/side; rest 45 sec bw sides
10# DBs x12 x3
+
Assault bike 30 seconds @1 min TT pace
assault bike 30 seconds easy
x3
(rest 3 min)
x2
38 cals total for first three (420w, 350w, 320w)
37 cals for second set (400, 350, 250)
Lunges were so much harder adding another 25 feet, the last four steps especially. Right leg is more powerful on the step ups. I could not believe how the sprints blew me up. I hit the first one at pace and then felt like I rode into a wall on the second. By the 20 second mark I could barely pedal at all. Pretty impressive drop off of power. Plenty of room for improvement. Thanks!
Daily score: 8
Workout:
#3
Rings -
Ring mobility + LARS (3 sets)
5 reps x3 (not at full depth yet)
Handstand 1 (3 sets)
Stretches plus 3 rounds of wrist push ups on toes
Forearm supported HS 60s:
:54, :42, :36
Rings - Ring mobility + Reverse muscle up (3 sets)
Ring to chest Faldo grip hang 60s
:27, :27, 20
+
A. Tall kneeling single arm DB strict press; 8-10x3/side; rest 1 min bw sides
25x10, 30x9, 30x8
B1. Single arm ring rows; 10 reps x3/side; rest 1 min
B2. Single arm plank; 30 sec x3/side; rest 1 min
Done
+
For time:
30 burpees (lateral over rower)
1k row
7:18
(2:45 burpees, 4:15 row)
Gymnastics work went really well today. Not much to comment about the other either. By end of row my hips and butt were lit up and I was on the ground for a couple minutes. Felt great! Thanks!
Daily score: 5 (worked a rough shift all night before this)
Workout:
#2
Foundation 1 -
Handstand 1 (5 sets)
Stretches
5 rounds wrist push ups
60s forearm supported HS:
:42, :33, :32, :26, :30
Rope climb (2 sets)
Ground ring rows:
9, 10 plus mobility
Front lever (2 sets)
60s HBH plus mobility
:35, :30
+
A. Sandbag bear hug squats @5551; 3 reps x5; rest as needed bw sets
(keep tension throughout all ranges and positions)
Done, smallest bag
B1. Low bar box squat; 10 reps x3; rest 90 sec
35, 55, 65
B2. Front rack feet together heels elevated squats; 10 reps x3; rest 90 sec
35, 45, 45
C. Single leg hamstring curl on row seat; 6 reps x3/side; rest 1 min bw sides
6, 6, 6 all two footed
D. Strict TTB; accumulate 30 reps for quality
30
Sore to start this one but not bad, pretty sore legs after and the next day. With the slow sand bag squats I realized the difficult sore part for the left hip is immediately as I try and come up from the bottom of the squat. None of the pain with low bar box squats tho. I couldn’t even get one single leg curl on the rower so did double and that was tough enough. Pretty happy with my strict TTB ability but did mostly singles. I think I wanna do a splits progression? What do you think? Thanks!
Daily score: 8
Workout:
#1
A1. Sumo stance good mornings; 8-10x2; rest 1 min
75x10x2
A2. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min
15’s x10 x2
A3. DB front rack walking lunges; 50 feet x2; rest 2 min
35’s x50’ x2
B. Single leg RDL; 8-10x2/side; rest 1 min bw sides
30x10
35x10
C. Single leg Seated pike lifts; 10 reps x4/side w/ 2 sec pause at the
top range of each rep; rest 30 sec bw sides
Done
+
20 min amrap:
50 foot prowler push (moderate load, continuous motion)
50 foot sled drag
50 foot reverse sled drag
8 rounds (sled plus poles plus 45#)
A bit sore the next day after this one. Left hip has a harder time on the RFESS, it’s coming out of the bottom when it pinches. But way better if I manage to stay tight. Amrap felt great, good steady work. Thanks!
Daily score: 8
Workout:
#8
A. Accumulate 20 overhead squats with empty bar @21x1 tempo
Done
B. Accumulate 20 back squats with empty bar @21x1 tempo
Done
C. Accumulate 20 front squats with empty bar @21x1 tempo
Done
D. Double KB OH carries; 100 feet x3; rest 90 sec
35’s x100 x3
E. Double KB front rack carries; 100 feet x3; rest 90 sec
35’s x100 x3
F. Sandbag bear hug walking lunges; 50 feet x4; rest 90 sec
80# sb x50 x4
G. lateral box DB step ups; 10 reps x3/side; rest 45 sec bw sides
12# x10/side x3
+
Assault bike 1 min time trial (start out at a full sprint and try to
hang on to your speed as long as you can)
27 cals
Great workout. Loved the focused squat work. I do feel some weakness even with just the bar but I’m figuring out if I control every part of the movement the hip doesn’t hurt. Nearly blacked out on the bike sprint. Man that hurts. Legs are a little sore the next day but not terrible. Thanks!
Daily score: 8
Workout:
#7
Rings - Ring mobility + LARS (3 sets)
1/4, 1/4, 1/4 (all the way/partial arms out to side ring plank with straps)
Handstand 1 (3 sets)
Stretches
3 rounds push ups on toes
:30, :26, :23 forearm supported HS hold
Rings - Ring mobility + Reverse muscle up (3 sets)
:20, :22, :20
+
A. DB push press; 12 reps x4; rest 2 min
35’s x12 x4
B1. DB bench press; 15-18x3; rest 1 min
30’s x15 x3
B2. Bent over two arm DB rows; 15-18x3; rest 1 min
30’s x15
25’s x15 x2
C. Strict pull ups; amrap sets of 2 unbroken in 3 min; rest 1 min x2
8 sets/ 7 sets
+
4 sets:
Ski erg sprint 30 secnods @100%
rest 30 sec
amsap bent knee L sit
rest 30 sec
15 V ups AFAP
rest 3 min bw sets
7/:24/:40
8/:25/:38
8/:26/:33
8/:27/:33
This was a great pump and had my abs shot as well. Arms were a bit sore the next day. All good. Thanks!
Daily score: 7
Workout:
#6
A. Sumo stance RDL; 8-10x4; rest 2 min
115x10, 125x10x3
B. Single leg DB hip thrusts; 10-12x4/side; rest 1 min bw sides
25x12x2, 25x10x2
C. Staggered stance single arm KBS; 10 reps x4/side; rest 30 sec bw sides
44# x10/side x4
C1. Side adductor plank; 30 sec x5/side; rest as needed
C2. Hollow body rock; 30 seconds x5; rest as needed
Done
C1. Twisting back extensions; 12 reps x3; rest 1 min
C2. Standing band hip abductions; 18 reps x3/side; rest 1 min
C3. Band resisted deadbug; 15 reps x3/side; rest as needed
Done
Sumo rdls felt stronger today. As did everything really. My back got a good workout and is sore/tired the next day (in a good way). Feeling good. Thanks!
Daily score: 7
Workout:
#5
Foundation 1 - Front lever (4 sets)
60s HBH plus glute bridge 30s
:45, :32, :30, :30
Handstand 1 (4 sets)
Stretches, 4 rounds of wrist push ups on toes
60s forearm supported HS hold plus mobility
:30, :30, :30, :42
Foundation 1 - Rope climb (4 sets)
15 ground ring rows plus mobility
10, 11, 10, 10
+
A1. Goblet squats @3030; 10 reps x3; rest 90 sec
done
A2. Double KB front rack wall sit; 75 sec x3; rest 90 sec
done
A3. ATG split squats; 10 reps x3/side; rest 2 min
https://youtu.be/WHHI9l8Zp40
done
B. Back squat; 2 reps on the min for 12 in @68% estimated current 1rm
* control the full eccentric
done at 80#
+
3 min amrap:
4 TTB
4 cals assault bike
5 rounds even
rest 1 min
3 min amrap:
4 knees to elbow
4 calories ski erg
4 rounds even
Happy to have made some progress on the ring rows. Good solid squat work. The cue to control the full concentric I think is really helping me keep from going lax and bouncing. Right shoulder was a little tweaky on the TTB and knees to elbow but seems fine the next day. thanks!
Daily score: 7
Workout:
#4
A. Double KB OH carries; 100 feet x3; rest 2 min
35’s x100’ x3
B. Double KB front rack carries; 100 feet x3; rest 2 min
35’s x100’ x3
C. Sandbag bear hug walking lunges; 50 feet x4; rest 2 min
70# x50 x4
D. lateral box DB step ups; 10 reps x3/side; rest 1 min bw sides
20#/hand x10/side
12#/hand x10/side x2
+
Assault bike sprint 15 seconds @100%
rest 45 seconds easy
x10
Done, 100 cal total
Solid well rounded soreness the next day. I was concerned my hip may flare up but it didn’t! Woohoo! The lateral step ups I backed off the weight in an effort to not push off as much as I was. Focused on driving with the up foot. Bike sprints kicked my ass! I had a small bit of Fran lung and shaky legs. Wow. Thanks!
Daily score: 6 (tired from working nights)
Workout:
#3
Rings - Ring mobility + LARS (3 sets)
2 all the way/ 3 shy
1/4
5 shy
Handstand 1 (3 sets)
Stretches
3 round of 5 wrist push ups on knees
Forearm supported HS 60s:
:46, :40, :30
Rings - Ring mobility + Reverse muscle up (3 sets)
Ring to chest hang 60s:
:20, :20, :13
+
A. DB push press; 10 reps x4; rest 2 min
35’s x10 x4
B1. DB bench press; 12-15x3; rest 1 min
30x15, 30x12, 30x12
B2. Bent over two arm DB rows; 12-15x3; rest 1 min
30x12, 25x15, 25x12
C. Strict pull ups; amrap sets of 2 unbroken in 5 min
12 sets of 2
+
3 sets:
Ski erg sprint 30 secnods @100%
rest 30 sec
amsap bent knee L sit
rest 30 sec
15 V ups AFAP
rest 3 min bw sets
8 cals each round
L-sits: :20, :19, :20
V-ups: :30, :31, :39
This was a slog. Just feeling heavy and things were hard. Other than progress on the Hs holds! Everything went fine though. Thanks!
