August 12, 2015

Daily score: 8

Workoiut:

A. Bent knee hollow body holds; amsap x4; rest 2 min

:60, :35, :39, :37

B. Side plank on hand; amsap x4/side; rest 1 min bw sides

R/L 1:02/1:00, :43/:40, :38/:35, :20/:20

C. DB side bends; 12-15x4; rest 1 min bw sides

50x15
53x12
50x13
50x12

+
airdyne 20 min easy

about 5 miles

My abs were sore to begin with.  I got an ab cramp on the second HB hold.  They were tough this week.  Side plank again was limited by shoulders more than abs.  DB side bends were fine.  I tried a 53# KB but is was awkward because it dragged on my leg.  AD felt good, hip still feels good, yay!  Thanks!

August 11, 2015

Daily score: 7

Workout:

A. Strict press; 8, 8, 8, 2, 2, 2; rest 3 min

68,73,76,78,86,91

B. Close grip bench press @22x1; 4-6x3; rest 2 min

83x6
88x6
93x5
C. Plank hold on rings in external rotation; amsap x4; rest 2 min

67,71,72,60
D. HS hold; amsap x4; rest 2 min

48,57,48,51

Strict press felt great.  The only time my shoulders almost got locked up was on the first rep at 78.  Bench was fun.  Planks felt good but my elbows were starting to get tired/achy.  Handstands were tough.  I just couldn't get comfy in the wrist, elbow, or shoulders.  I worked hard for those times.  Thanks! 

August 8, 2015

Daily score: 8

Workout:

A. Strict pull ups; amrap sets of 2 unbroken in 5 min


11 sets of 2

B. Bent over single arm Db elbowing rows; 10-12x2; rest 1 min bw sides


20x12
25x12

C. Ring rows @4010; amrap unbroken x4; rest 2 min


13
17
16
14

D. Tuck ups; 20 reps x3; rest as needed to recovery

Done

Only thing of note was grip got a little tired on the tempo ring rows.  Everything else went great!  Thanks!

August 6, 2015

Daily score: 6

Workout:

A. Standing DB top to top strict press; 20 alt'ing reps x3; rest 2 min


20#x20x3

B. Negative dips @41A1; 4-5x5; rest 2 min (if these are easy unloaded,
you can load them)


Bodywt x 5
5x5
10x5
18x5
18x4

C. DB tate press; 24 reps x3; rest 2 min

10#x24x3

Everything went well. Thanks!

August 5, 2015

Daily score: 8

Workout:

A. Bent knee hollow body holds; amsap x3; rest 2 min


1:01, 1:04, 1:00

B. Side plank on hand; amsap x3/side; rest 1 min bw sides


R :53, :39, :42
L :55, :38, :37

C. DB side bends; 12-15x3; rest 1 min bw sides


40x15
45x15
50x13

+
airdyne 20 min easy

Done

Everything went well.  Side planks are limited by my shoulders feeling like they are going to give more than anything else. AD felt good.  Thanks!

August 4, 2015

Daily score: 9 (other than hip)

Workout:

A. Weighted pull ups; 1-2x7; rest 2 min

5x2

7.5x2

10x2

20x1

20x1

22.5x1

22.5x1

B. Bent over single arm DB rows; 6-8x4; rest 1 min bw sides

35x8

40x8

45x7

45x6

C. Bent over DB reverse flies; 20 reps x3; rest 90 seconds

5x20 all sets

D. Seated hammer curls; 20 reps x3; rest 2 min

15x20

20x20

20x20

Weighted pull ups were fun.  The two sets at 20 I nearly made two reps so I added weight.  22.5 was close to a 1 rep max. Everything else was uneventful other than the reverse flies were super hard for me after about 12 reps, can't believe I had to do 5# only.  I felt a lot of tension in the back of my neck as I got fatigued.  Nothing bad though.  Workout on hip mobility stuff tonight too.  Hope to get a massage this week.  Thanks!

August 1, 2015

Daily score: 7

Workout:

A. Strict press; 10, 10, 10, 3, 3, 3; rest 3 min


63,65,68,73,78,83

B. Close grip bench press @22x1; 6-8x3; rest 2 min


73x8
83x7
83x6

C. Plank hold on rings in external rotation; amsap x3; rest 2 min


60,64,63

D. HS hold; amsap x3; rest 2 min

60,40,63


Strict press went well until I thought I could go from 68 to 83 with nothing in between.  I then realized why we work up to weight.  I had to back off to 73 to get it to go and from there it was easy.  Bench was fun.  Plank good.  Elbows and wrists were tired by the time for handstands, but no numbness or anything.  Thanks!