Daily score: 7
Workout:
A. Plank hold on rings; 30 seconds x6; rest as needed
30x6
B. Side plank; 30 seconds x5/side; rest 30 sec bw sides
30x5/side
C. Single arm farmers carry; 30 seconds x6; rest 30 seconds bw sides
(rest 2 min bw sets 3/4)
30x6, 62#
+
Airdyne sprint 20 sconds @100%
rest 2 min
x8
(rest 6 min bw sets 4/5)
Done
Everything felt good! Just realized I forgot to blog this workout! So I don't remember much more than that it went well! Thanks!
Monday, January 18, 2016
Thursday, January 14, 2016
January 14, 2016
Daily score: 6
Workout:
Swim 50m @100%
swim easy actively 2 min
x5
:57
:55
:51
:50
:51
+
Swim 100m @100%
swim easy actively 4 min
x3
1:56
1:57
1:56
+
Swim 200m for time
4:19
+
mobility work 15-20 min
Done in pool, hot tub, and sauna
I think I am improving a bit...breathing is still the issue after about 50yards. Definitely a good workout. I stretched in the pool then the hot tub and then some yoga stretches in the sauna. Felt amazing. Hoping to sleep like a baby tonight. Good luck to you and all your athletes this weekend!
Workout:
Swim 50m @100%
swim easy actively 2 min
x5
:57
:55
:51
:50
:51
+
Swim 100m @100%
swim easy actively 4 min
x3
1:56
1:57
1:56
+
Swim 200m for time
4:19
+
mobility work 15-20 min
Done in pool, hot tub, and sauna
I think I am improving a bit...breathing is still the issue after about 50yards. Definitely a good workout. I stretched in the pool then the hot tub and then some yoga stretches in the sauna. Felt amazing. Hoping to sleep like a baby tonight. Good luck to you and all your athletes this weekend!
Wednesday, January 13, 2016
January 13, 2016
Daily score: 6
Workout:
Barbell club
A) Snatch pull + snatch x 10
35kg x 2, 40 kg x 8
B) Clean pull + clean x 10
45kg x 2, 50kg x 8
With the snatch, worked on not letting butt come up first and setting feet to land stable under the bar. Clean: pretty much the same. One of the coaches mentioned possibly doing some 'bottom up' squats to help fire my glutes out of the hole because she saw me raise my butt to get up out of the front squat. Obviously this is not a new revelation for me. Worked for an hour. I think I was nervous in my head about how I would feel but I felt fine and feel good now about an hour after. I stayed 'light' but it seemed heavy. Anyhow, great to work with the bar and feel physical. I missed last night's swim d/t the day falling apart so I am a little out of order. I will make it up on Friday. Thanks!
Workout:
Barbell club
A) Snatch pull + snatch x 10
35kg x 2, 40 kg x 8
B) Clean pull + clean x 10
45kg x 2, 50kg x 8
With the snatch, worked on not letting butt come up first and setting feet to land stable under the bar. Clean: pretty much the same. One of the coaches mentioned possibly doing some 'bottom up' squats to help fire my glutes out of the hole because she saw me raise my butt to get up out of the front squat. Obviously this is not a new revelation for me. Worked for an hour. I think I was nervous in my head about how I would feel but I felt fine and feel good now about an hour after. I stayed 'light' but it seemed heavy. Anyhow, great to work with the bar and feel physical. I missed last night's swim d/t the day falling apart so I am a little out of order. I will make it up on Friday. Thanks!
Friday, January 8, 2016
January 7, 2016
Daily score: 6
Workout:
Swim 100y @slightly faster than 1000 pace
rest 30 seconds
x6
all around 2:08 - 2:12
+
Kickboard only swim:
50y
rest 20 seconds
x6
rest 3 min
x2
(only repeat the kickboards)
all around 2:30
Strange that I felt like I was trying harder but still swimming slower than sunday on the 100y intervals. Story of my life I guess, trying harder and going slower, lol. It is weird that I swan 1000y at a faster pace and I was really trying last night. Anyhow, breathing is still an issue. Other than that, the freestyle was fine. For the kickboard laps: I was surprised how much work this was. It seems like it would be easy but it wasn't and I definitely felt like I was moving like a snail. I was in the pool swimming for a total of 53 minutes which I was impressed at. Never done that :). Thanks!
Workout:
Swim 100y @slightly faster than 1000 pace
rest 30 seconds
x6
all around 2:08 - 2:12
+
Kickboard only swim:
50y
rest 20 seconds
x6
rest 3 min
x2
(only repeat the kickboards)
all around 2:30
Strange that I felt like I was trying harder but still swimming slower than sunday on the 100y intervals. Story of my life I guess, trying harder and going slower, lol. It is weird that I swan 1000y at a faster pace and I was really trying last night. Anyhow, breathing is still an issue. Other than that, the freestyle was fine. For the kickboard laps: I was surprised how much work this was. It seems like it would be easy but it wasn't and I definitely felt like I was moving like a snail. I was in the pool swimming for a total of 53 minutes which I was impressed at. Never done that :). Thanks!
Wednesday, January 6, 2016
January 5, 2016
Daily score: 7
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands, frog stands as well during this time)
Done
B. Frog stand; accumulate 5 min for quality
5 mins (15-35 second increments)
B. Ring thing; 3 reps x12; rest as needed bw sets (hang weight around your waist to make the sets of 3 difficult)
3 x 12:
Body weight, 5#, 5, 7.5, 10 x 8 sets
+
assault bike spritn 30 secdodns @100%
rest 3 min actively
x6 sets
Done
I did better holding the handstand longer today but was floppy rolling out. Headstands were easier to hold longer today too. Frogstand fatigued after the first 2.5 mins...I petered out to doing sets of 15-20 seconds. Ring thing was fun...the last few sets were pretty tough, the third rep I noticed I would catch higher up my chest. Trying to pull low to sternum though. I've already calculated how much weight I need to be able to do in order to get a strict mu without the ring thing...it's more than 10#'s :). Assault bike was a killer because it was so cold! Lol. But I lived. The new bikes the gym has blow so much cold air up at you. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands, frog stands as well during this time)
Done
B. Frog stand; accumulate 5 min for quality
5 mins (15-35 second increments)
B. Ring thing; 3 reps x12; rest as needed bw sets (hang weight around your waist to make the sets of 3 difficult)
3 x 12:
Body weight, 5#, 5, 7.5, 10 x 8 sets
+
assault bike spritn 30 secdodns @100%
rest 3 min actively
x6 sets
Done
I did better holding the handstand longer today but was floppy rolling out. Headstands were easier to hold longer today too. Frogstand fatigued after the first 2.5 mins...I petered out to doing sets of 15-20 seconds. Ring thing was fun...the last few sets were pretty tough, the third rep I noticed I would catch higher up my chest. Trying to pull low to sternum though. I've already calculated how much weight I need to be able to do in order to get a strict mu without the ring thing...it's more than 10#'s :). Assault bike was a killer because it was so cold! Lol. But I lived. The new bikes the gym has blow so much cold air up at you. Thanks!
Sunday, January 3, 2016
January 3, 2016
Daily score: 7
Workout:
swim 1000 yards for time
19:57
Well, it was an interesting day. Woke up to snow! So I had to dig out both my swim stuff and my ski stuff in the same day. It's been a looooong time since I swam laps. I started out too fast and got out of breath and then struggled just to get a good breathing pattern. I just don't know how to pace swimming. Because if I slow down my face stays under longer and I wanna breath! Lol. Was weird. I didn't do flip kicks at the wall, just stopped at each end took a deep breath and turned around. Right shoulder got sore but I think in a good way. The absolute best part was the hot tub and sauna after :). And then coming home to let my dog play in the snow :). Thanks!
Workout:
swim 1000 yards for time
19:57
Well, it was an interesting day. Woke up to snow! So I had to dig out both my swim stuff and my ski stuff in the same day. It's been a looooong time since I swam laps. I started out too fast and got out of breath and then struggled just to get a good breathing pattern. I just don't know how to pace swimming. Because if I slow down my face stays under longer and I wanna breath! Lol. Was weird. I didn't do flip kicks at the wall, just stopped at each end took a deep breath and turned around. Right shoulder got sore but I think in a good way. The absolute best part was the hot tub and sauna after :). And then coming home to let my dog play in the snow :). Thanks!
January 2, 2016
Daily score: 7
Workout:
A1. Negative hspu; accumulate 8 slow controlled reps x5; rest 1 min
8 x 5
A2. Weighted pull up clusters; 1.1.1.1.1x5; rest 15 sec/rest 2 min
all with 5#
B. Negative ring muscle ups; accumulate 24 slow controlled reps not for time
24
C1. Stability ball stir the pots; 10 slow controlled reps per
direction x5; rest 30 sec
10/ directions x 5
C2. Side plank; 40 seconds x5; rest 2 min
30L/30R
30/35
30/35
30/35
30/30
D1. Assisted german hang; 30 seconsd x5; rest 30 sec
30 x 5
D2. Ring pec stretch; 30 secodns x5; rest 30 sec
30 x 5
D3. Standing shoudler extensions stretch; 30 secodns x5; rest 30 sec
30 x 5
D4. KB thoracic stretch on foam roller; 30 seconds x5; rest 30 sec
30+ x 5
+
airdyne 15 min easy cool down
HSPU's went well, pull ups did too. The last 2 sets of pull ups reps 4 and 5 were pretty tough. Negative mu's were much more solid today, I was doing sets of 3. Stability ball was fine. Side plank: I struggled to get 30 seconds on the left arm and 35 on the right. My shoulders just start to give. The D series was heaven again. The thoracic stretch is so nice I held it a little longer. AD was good, just so cold with the fan blowing on me after cooling down. It was a very cold morning...25 degrees or so. Thanks!
Workout:
A1. Negative hspu; accumulate 8 slow controlled reps x5; rest 1 min
8 x 5
A2. Weighted pull up clusters; 1.1.1.1.1x5; rest 15 sec/rest 2 min
all with 5#
B. Negative ring muscle ups; accumulate 24 slow controlled reps not for time
24
C1. Stability ball stir the pots; 10 slow controlled reps per
direction x5; rest 30 sec
10/ directions x 5
C2. Side plank; 40 seconds x5; rest 2 min
30L/30R
30/35
30/35
30/35
30/30
D1. Assisted german hang; 30 seconsd x5; rest 30 sec
30 x 5
D2. Ring pec stretch; 30 secodns x5; rest 30 sec
30 x 5
D3. Standing shoudler extensions stretch; 30 secodns x5; rest 30 sec
30 x 5
D4. KB thoracic stretch on foam roller; 30 seconds x5; rest 30 sec
30+ x 5
+
airdyne 15 min easy cool down
HSPU's went well, pull ups did too. The last 2 sets of pull ups reps 4 and 5 were pretty tough. Negative mu's were much more solid today, I was doing sets of 3. Stability ball was fine. Side plank: I struggled to get 30 seconds on the left arm and 35 on the right. My shoulders just start to give. The D series was heaven again. The thoracic stretch is so nice I held it a little longer. AD was good, just so cold with the fan blowing on me after cooling down. It was a very cold morning...25 degrees or so. Thanks!
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