Daily score: 8
Workout:
Outdoor day
Weather was bad so just took the dog up and down the hill by my house three times. Took 1hr 45mins and is about 6 miles total and maybe 1500ft elevation gain. Was good to get outside and legs are feeling good. Thanks!
Sunday, July 10, 2016
Saturday, July 9, 2016
July 9, 2016
Daily score: 6 (tired, working nights)
Workout:
A. Band resisted deadbugs; 10 alt'ing reps w/ 3 sec hold on each rep
x5; rest 1 min
10x5
B. FLR on rings in full external rotation/protraction; amsap x5; rest 90 seconds
35,39,38,33,33
C. Two arm KB OH waiters walk; 30 seconds x5; rest 1 min
25,35x4
D. Underswitch; 6 alt'ing slow controlled reps with braced midline x5;
rest 90 seconds (https://www.youtube.com/watch?v=CTTuZ5FTEqE)
Done
E. Two arm KB front rack walks; 50 feet x6; rest 90 seconds
35, 42x5
+
mobility work 20-30 min
Done
Dead bugs were hard in a good way, thinking my abs will be sore from them. FLR was hardest on the elbows. Waiters walk was challenging. That under switch thing was a real dark horse...way harder than it looks. Especially slow and controlled. Front rack walks were fine...I wanted to do more weight but was having a hard time racking it with my left arm and didn't wanna hurt my wrist stubbornly trying. Thanks!
Workout:
A. Band resisted deadbugs; 10 alt'ing reps w/ 3 sec hold on each rep
x5; rest 1 min
10x5
B. FLR on rings in full external rotation/protraction; amsap x5; rest 90 seconds
35,39,38,33,33
C. Two arm KB OH waiters walk; 30 seconds x5; rest 1 min
25,35x4
D. Underswitch; 6 alt'ing slow controlled reps with braced midline x5;
rest 90 seconds (https://www.youtube.com/watch?v=CTTuZ5FTEqE)
Done
E. Two arm KB front rack walks; 50 feet x6; rest 90 seconds
35, 42x5
+
mobility work 20-30 min
Done
Dead bugs were hard in a good way, thinking my abs will be sore from them. FLR was hardest on the elbows. Waiters walk was challenging. That under switch thing was a real dark horse...way harder than it looks. Especially slow and controlled. Front rack walks were fine...I wanted to do more weight but was having a hard time racking it with my left arm and didn't wanna hurt my wrist stubbornly trying. Thanks!
Friday, July 8, 2016
July 7, 2016
Daily score: 7
Workout:
A. Seated arnold press; 10-12x4; rest 90 seconds
25x12
30x10
25x10
25x10
B. Negative weighted pull ups in perfect positions - accumulate 10
sets of 2 not for time (as heavy as you can take them with perfect
technique)
12.5,15,20,20,20,20,20,15,12.5,5
C1. Hollow body hold; 30 seconds x5; rest 1 min
C2. Side plank press ups; 10 reps + 10 sec isometric hold x5; rest 1 min
C3. Hanging knee raises @21x2; amrap unbroken x5; rest 2 min
30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/9
D. Single arm farmers carry; 10 steps x5/side; rest 30 sec bw sides
95/side x 2
+
mobility work 20-30 min
Done
Arnold press was heavy, felt it in my lats some. Pull ups were fine...I backed off toward the end to see if I could completely control the last little drop and clicking in the shoulders at the bottom. But even with 5#'s it still happened a little. The C series was challenging. The limiting factor on the knee raises was being able to keep a hollow body. Farmer carry was a shit show...they don't have a farmer carry so I figured I would just do this one at home and try to use a barbell. Little did I know how that would not work out. I played around with 95#'s on a barbell until I got mad about it and quit the madness. Mobility was good, shoulders have been tight. Thanks!
Workout:
A. Seated arnold press; 10-12x4; rest 90 seconds
25x12
30x10
25x10
25x10
B. Negative weighted pull ups in perfect positions - accumulate 10
sets of 2 not for time (as heavy as you can take them with perfect
technique)
12.5,15,20,20,20,20,20,15,12.5,5
C1. Hollow body hold; 30 seconds x5; rest 1 min
C2. Side plank press ups; 10 reps + 10 sec isometric hold x5; rest 1 min
C3. Hanging knee raises @21x2; amrap unbroken x5; rest 2 min
30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/9
D. Single arm farmers carry; 10 steps x5/side; rest 30 sec bw sides
95/side x 2
+
mobility work 20-30 min
Done
Arnold press was heavy, felt it in my lats some. Pull ups were fine...I backed off toward the end to see if I could completely control the last little drop and clicking in the shoulders at the bottom. But even with 5#'s it still happened a little. The C series was challenging. The limiting factor on the knee raises was being able to keep a hollow body. Farmer carry was a shit show...they don't have a farmer carry so I figured I would just do this one at home and try to use a barbell. Little did I know how that would not work out. I played around with 95#'s on a barbell until I got mad about it and quit the madness. Mobility was good, shoulders have been tight. Thanks!
Thursday, July 7, 2016
July 6, 2016
Daily score: 7
Workout:
50y kick with board
rest 1 min
x4
+
Swim 25y @near max effort
rest 30 seconds
x4
rest 2 min
x2
+
Standing hip CARs in pool (3 slow controlled reps each leg - report in
discrepencies from side to side)
+
high knees in pool - 30 seconds @tough effort
rest 30 seconds
x5 (only perform this if it causes no pain)
+
Swim 200y continuous
+
mobility work 15-20 min
I didn't wear my watch for this. It wasn't THAT bad ;). Actually felt good. Hip CARS pinched more on the left through the rotation with the leg up and at the side. These were cool to do in the pool. The water helps elevate the leg. High knees were hard! My hip flexors got fatigued on the right at the end of 30 seconds. I did the mobility in the hot tub and then I got a massage later in the day. It was shocking during the massage how tender my left glutes were...he could barely touch me and it hurt like it should be bruising. Whereas the right side was fine. Thanks!
Workout:
50y kick with board
rest 1 min
x4
+
Swim 25y @near max effort
rest 30 seconds
x4
rest 2 min
x2
+
Standing hip CARs in pool (3 slow controlled reps each leg - report in
discrepencies from side to side)
+
high knees in pool - 30 seconds @tough effort
rest 30 seconds
x5 (only perform this if it causes no pain)
+
Swim 200y continuous
+
mobility work 15-20 min
I didn't wear my watch for this. It wasn't THAT bad ;). Actually felt good. Hip CARS pinched more on the left through the rotation with the leg up and at the side. These were cool to do in the pool. The water helps elevate the leg. High knees were hard! My hip flexors got fatigued on the right at the end of 30 seconds. I did the mobility in the hot tub and then I got a massage later in the day. It was shocking during the massage how tender my left glutes were...he could barely touch me and it hurt like it should be bruising. Whereas the right side was fine. Thanks!
Monday, July 4, 2016
July 3 and 4, 2016
Daily score: 6
Workout:
Outdoor day and-
A. Standing single arm strict press @31x2; 4-5x4; rest 1 min bw sides
25x5
30x5
35x4
35x5
B1. Externally rotated parallete support hold; 30 seconds x4; rest 90 seconds
B2. DB floor press; 10-12x4; rest 90 seconds
30/ 35x12
30/ 40x12x3
C. Hollow bodyline weighted eccentric pull ups (10#); accumulate 30
reps not for time
30
D. Negative single leg tuck body levers; accumulate 7 slow controlled
reps per side
7/side
+
Assault bike sprint 8 seconds @100%
rest 52 seconds
x12
Skipped
Yesterday, I went SUP for 1.5 hours. I tested it out first and made sure it didn't aggravate the leg at all and it didn't. I just really needed to get out. It's such a good core workout and I love being out alone on the quiet water. I did everything but the bike this morning because it all looked incredibly safe for the leg. Shoulders were burning by the time I was done with the DB floor press. It was a fun session. Leg feels fine until I try and squat, etc. it pinches a bit but is a ton better. Thanks!
Workout:
Outdoor day and-
A. Standing single arm strict press @31x2; 4-5x4; rest 1 min bw sides
25x5
30x5
35x4
35x5
B1. Externally rotated parallete support hold; 30 seconds x4; rest 90 seconds
B2. DB floor press; 10-12x4; rest 90 seconds
30/ 35x12
30/ 40x12x3
C. Hollow bodyline weighted eccentric pull ups (10#); accumulate 30
reps not for time
30
D. Negative single leg tuck body levers; accumulate 7 slow controlled
reps per side
7/side
+
Assault bike sprint 8 seconds @100%
rest 52 seconds
x12
Skipped
Yesterday, I went SUP for 1.5 hours. I tested it out first and made sure it didn't aggravate the leg at all and it didn't. I just really needed to get out. It's such a good core workout and I love being out alone on the quiet water. I did everything but the bike this morning because it all looked incredibly safe for the leg. Shoulders were burning by the time I was done with the DB floor press. It was a fun session. Leg feels fine until I try and squat, etc. it pinches a bit but is a ton better. Thanks!
Saturday, July 2, 2016
July 2, 2016
Daily score: 7
Workout:
A. Squat snatch; 5 singels @85%, 5 singles @90%, 3 singels @92%; rest 2 min
5 at 96
5 at 101
3 at 104
B1. Two arm KB front squats; 10 reps x3; rest 90 seconds
35# x 10 x 3
B2. Crossover lateral step ups; 4 slow controlled reps x3/side; rest 90 seconds
4/side x 3
C. Sumo deadlifts; 6 reps x4; rest 90 seconds (flex butt aggressively)
123
133
133
133
+
15-12-9-6-3
deadlift 135#
bar facing burpees
Missed
Snatching has been a struggle lately. Today was no exception. I feel like since my surgery I lost about 5# on my max. Anyhow, glad I got to work on it today. I failed the 4th rep and repeated it at 96. And then I failed the 5th rep twice at 101, got it the 3rd time. I hit all 3 at 104 no problem. B series went well. I emailed about what happened with the sumo DLs. C 'es la vie. Thanks!
Workout:
A. Squat snatch; 5 singels @85%, 5 singles @90%, 3 singels @92%; rest 2 min
5 at 96
5 at 101
3 at 104
B1. Two arm KB front squats; 10 reps x3; rest 90 seconds
35# x 10 x 3
B2. Crossover lateral step ups; 4 slow controlled reps x3/side; rest 90 seconds
4/side x 3
C. Sumo deadlifts; 6 reps x4; rest 90 seconds (flex butt aggressively)
123
133
133
133
+
15-12-9-6-3
deadlift 135#
bar facing burpees
Missed
Snatching has been a struggle lately. Today was no exception. I feel like since my surgery I lost about 5# on my max. Anyhow, glad I got to work on it today. I failed the 4th rep and repeated it at 96. And then I failed the 5th rep twice at 101, got it the 3rd time. I hit all 3 at 104 no problem. B series went well. I emailed about what happened with the sumo DLs. C 'es la vie. Thanks!
Friday, July 1, 2016
July 1, 2016
Daily score: 5 (tired)
Workout:
A. Split jerk; 1 rep on the 45 seconds for 15 reps @moderate load
123x15
B1. Ring turnout push ups; 6 slow controlled reps x4; rest 90 seconds
(from knees if needed to maintain positions)
B2. Single arm OH waiters carries; 20 steps x4; rest 90 seconds
(switch arms after each rep)
6/35
6/45
6/50
6/50
C. Hollow bodyline weighted eccentric pull ups (10#); accumulate 25
reps not for time
25 with 10#
D. Negative single leg tuck body levers; accumulate 5 slow controlled
reps per side
5/side
+
Assault bike sprint 8 seconds @100%
rest 52 seconds
x10
Missed
Just exhausted from the stress/sadness of the funeral and everything that goes with it. Body feels good though. I got my body fat analysis done again...lost 1.5% body fat since April. Unfortunately I lost some muscle with the fat, gonna try and be sure I don't under eat calories and that I at least get all my protein everyday. Split jerks felt great, seems like it has been awhile. I had to lower them everytime, no blocks and because of everything I had to do this one at home. B series was fun...left arm is more stable overhead than right. Hollow body eccentrics have improved, hardest part is still the last couple inches. Levers were hard. I had to miss the bike since I was at home. Thanks!
Workout:
A. Split jerk; 1 rep on the 45 seconds for 15 reps @moderate load
123x15
B1. Ring turnout push ups; 6 slow controlled reps x4; rest 90 seconds
(from knees if needed to maintain positions)
B2. Single arm OH waiters carries; 20 steps x4; rest 90 seconds
(switch arms after each rep)
6/35
6/45
6/50
6/50
C. Hollow bodyline weighted eccentric pull ups (10#); accumulate 25
reps not for time
25 with 10#
D. Negative single leg tuck body levers; accumulate 5 slow controlled
reps per side
5/side
+
Assault bike sprint 8 seconds @100%
rest 52 seconds
x10
Missed
Just exhausted from the stress/sadness of the funeral and everything that goes with it. Body feels good though. I got my body fat analysis done again...lost 1.5% body fat since April. Unfortunately I lost some muscle with the fat, gonna try and be sure I don't under eat calories and that I at least get all my protein everyday. Split jerks felt great, seems like it has been awhile. I had to lower them everytime, no blocks and because of everything I had to do this one at home. B series was fun...left arm is more stable overhead than right. Hollow body eccentrics have improved, hardest part is still the last couple inches. Levers were hard. I had to miss the bike since I was at home. Thanks!
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