Daily score: 8
Workout:
A) 1, 3 second pause below the knee clean EMOM x 10 mins, starting at 85# and working up to 125
B) 5 reps to build to a 1RM front squat
163 (my previous 1RM, failed 168)
+
5 rounds with a partner (20 min time cap):
8 sand bag cleans (45 women, 65 men)
8 sand bag front squats
20 sand bag lunges
11 shoulder to shoulder with sand bag
400m sand bag carry run
We were just shy the last run of completing 5 rounds
Cleans were a good warm up. I was pretty happy with the front squat considering how I have not been able to work legs much for awhile. It was a pretty good solid rep. The wod was fun...and I felt pretty good after, not too beat. Running with that sand bag was the only really sucky part. Neck is a little sore from that today. I do have to say though, I still felt like this was not much volume and I'm not really sore the next day. Thanks!
Tuesday, August 9, 2016
Sunday, August 7, 2016
August 7, 2016
Daily score: 8
Workout:
A. Push press; 5x5; rest 2 min
93,98,103,108,113
B1. Bench press; 40% 1rm; amrap unbroken x2; rest as needed
53#
22,25
B1. Strict pull ups; 15 accumulated afap x2; rest as needed (perfect form)
15,15
C. Bent over single arm DB rows; 8-10x3; rest 2 min
35x10
40x8
40x8
+
Assault bike 30 seconds @80% effort
Assault bike 20 seconds @90% effort
Assault bike 10 seconds @100% effort
rest 3 min
x5 sets
I worked today and didn't have time to do anything big outside. I know tomorrow is squat/leg heavy so I chose to do this one at home. Feels like it had been forever since I did push press. Felt good to hit 113x5. B and C went well too. I skipped the AD since I don't have a bike and added in 3 sets of 10 GHD sit ups and 10 sets of 10 double unders working on breathing and relaxing. Then I took my dog for a short hike. Thanks!
Workout:
A. Push press; 5x5; rest 2 min
93,98,103,108,113
B1. Bench press; 40% 1rm; amrap unbroken x2; rest as needed
53#
22,25
B1. Strict pull ups; 15 accumulated afap x2; rest as needed (perfect form)
15,15
C. Bent over single arm DB rows; 8-10x3; rest 2 min
35x10
40x8
40x8
+
Assault bike 30 seconds @80% effort
Assault bike 20 seconds @90% effort
Assault bike 10 seconds @100% effort
rest 3 min
x5 sets
I worked today and didn't have time to do anything big outside. I know tomorrow is squat/leg heavy so I chose to do this one at home. Feels like it had been forever since I did push press. Felt good to hit 113x5. B and C went well too. I skipped the AD since I don't have a bike and added in 3 sets of 10 GHD sit ups and 10 sets of 10 double unders working on breathing and relaxing. Then I took my dog for a short hike. Thanks!
Saturday, August 6, 2016
August 6, 2016
Daily score: 6 (right hami pretty tight/sore)
Workout:
Partner wod:
4 rounds-
10 hang power cleans 95
15 pull ups
20 KB overhead lunges 35
25 KBS 35
30 sit ups
Row 400m
22:35
This was easy. Felt like a warm up. Was a let down. But I was annoyed at how I don't string together kipping pull ups very well, not sure if its grip or sore hands or a bad kip or what. Thanks!
Workout:
Partner wod:
4 rounds-
10 hang power cleans 95
15 pull ups
20 KB overhead lunges 35
25 KBS 35
30 sit ups
Row 400m
22:35
This was easy. Felt like a warm up. Was a let down. But I was annoyed at how I don't string together kipping pull ups very well, not sure if its grip or sore hands or a bad kip or what. Thanks!
Friday, August 5, 2016
August 4, 2016
Daily score: 5 (sore)
Workout:
5 mins AD bike
500m row
Crossover symmetry circuit
4 rounds:
10 side to side standing core rotations with barbell between two 45 plates like a lever
rest 30 sec
30 sec hollow body hold
rest 30 sec
30 side plank each arm
rest 1 min
Handstand rebalancing drills
Bar muscle up drills
Thursdays are skill days at the gym and Jenn gives 4-5 different ideas and progressions to work on. I spoke too soon yesterday about not being sore...by the evening I was pretty sore and now the next morning even more sore. Hamstrings, and everything used for push ups. I got through the handstands yesterday and then tore my hand on my first bar muscle up pretty good so I called it a day and tried to roll out my soreness. Glad I have today to rest...hoping I will be good to go saturday morning. Thanks!
Workout:
5 mins AD bike
500m row
Crossover symmetry circuit
4 rounds:
10 side to side standing core rotations with barbell between two 45 plates like a lever
rest 30 sec
30 sec hollow body hold
rest 30 sec
30 side plank each arm
rest 1 min
Handstand rebalancing drills
Bar muscle up drills
Thursdays are skill days at the gym and Jenn gives 4-5 different ideas and progressions to work on. I spoke too soon yesterday about not being sore...by the evening I was pretty sore and now the next morning even more sore. Hamstrings, and everything used for push ups. I got through the handstands yesterday and then tore my hand on my first bar muscle up pretty good so I called it a day and tried to roll out my soreness. Glad I have today to rest...hoping I will be good to go saturday morning. Thanks!
Thursday, August 4, 2016
August 3, 2016
Daily score: 8
Workout:
A)
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 30% dl 1rm
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 40% dl 1rm
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 50% dl 1rm
B)
partner wod, against a 40 minute clock:
150 cal row
then 5 rounds:
15 DL 105 (rx women)
30 push ups
50 air squats
then 5 attempts each at a max clean with remaining time
20:40 on the first part of the wod
Cleans (no fails, all squat cleans); 125, 130, 135, 140, 145 (my 1rm)
I was worried about all the posterior chain, hami work. Part A felt really good but I decided to elevate the DL's for the wod on some 45's so that I wouldn't hurt what is finally healing. This worked really well, and 105 felt light x 15. I didn't have any pulling/pinching. Cleans were solid too. The 145 I hit the very bottom of my squat in the catch and was super happy about being able to keep tension and get up. It was actually a pretty solid lift...knees tracked in a bit on the way up though. Felt good to clean without any pain. Reassuring. I thought this would burn my lungs but with a partner it went fine and I felt good after and am not too sore today (the next morning). Thanks!
Workout:
A)
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 30% dl 1rm
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 40% dl 1rm
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 50% dl 1rm
B)
partner wod, against a 40 minute clock:
150 cal row
then 5 rounds:
15 DL 105 (rx women)
30 push ups
50 air squats
then 5 attempts each at a max clean with remaining time
20:40 on the first part of the wod
Cleans (no fails, all squat cleans); 125, 130, 135, 140, 145 (my 1rm)
I was worried about all the posterior chain, hami work. Part A felt really good but I decided to elevate the DL's for the wod on some 45's so that I wouldn't hurt what is finally healing. This worked really well, and 105 felt light x 15. I didn't have any pulling/pinching. Cleans were solid too. The 145 I hit the very bottom of my squat in the catch and was super happy about being able to keep tension and get up. It was actually a pretty solid lift...knees tracked in a bit on the way up though. Felt good to clean without any pain. Reassuring. I thought this would burn my lungs but with a partner it went fine and I felt good after and am not too sore today (the next morning). Thanks!
Monday, August 1, 2016
August 1, 2016
Daily score: 6 (sore legs, glutes)
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x5/side; rest 1 min bw sides
30x8
25x8x4
B. Strict pull ups; accumulate 50 reps in perfect positions not for time
50
C. Ring support holds; amsap x6; rest 1 min
15,17,17,18,17,18
+
Assault 10 min for max cals
108
Legs were still sore today and butt from riding. Workout felt great though. Focused on good form. Nothing really of note to report. Worked on butterfly kipping with a friend after...it could use a lot of work. Thanks!
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x5/side; rest 1 min bw sides
30x8
25x8x4
B. Strict pull ups; accumulate 50 reps in perfect positions not for time
50
C. Ring support holds; amsap x6; rest 1 min
15,17,17,18,17,18
+
Assault 10 min for max cals
108
Legs were still sore today and butt from riding. Workout felt great though. Focused on good form. Nothing really of note to report. Worked on butterfly kipping with a friend after...it could use a lot of work. Thanks!
July 31, 2016
Daily score: 6 (sore glutes/hami's!)
Workout:
Outdoor day
I went mountain biking today to the same place I went last weekend. This time I went with some experienced friends and got a lot of tips that helped so much. We did the same route I did last week in 2/3 the amount of time, so total about 3 hours of riding. I took some falls but just bruises, nothing hurt. Again, it's so great that biking doesn't bother my injury at all. I did have really sore glutes and not as bad hami's this morning but I think biking helped work some of the soreness out. Thanks!
Workout:
Outdoor day
I went mountain biking today to the same place I went last weekend. This time I went with some experienced friends and got a lot of tips that helped so much. We did the same route I did last week in 2/3 the amount of time, so total about 3 hours of riding. I took some falls but just bruises, nothing hurt. Again, it's so great that biking doesn't bother my injury at all. I did have really sore glutes and not as bad hami's this morning but I think biking helped work some of the soreness out. Thanks!
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