Daily score: 9
Workout:
A. Front squat; 3x3; rest 2 min
110, 120, 125
B. Back squat @2020; 10 reps x5; rest 2 min (increase load from last week)
85, 85, 90, 95, 95
C. Clean grip deadlift; 8-10x5; rest 2 min
95x10
115x10
125x10
135x10
145x10
D1. Barbell in place lunges; 20 reps x5; rest 2 min
55, 60, 65, 70, 75
D2. Good mornings; 10-12x5; rest 2 min
45x12
50x12
55x12
60x12
65x10
E1. Split stance KB swings; 10 reps x4/side; rest 1 min
20x10/side
26x10/side x 3
E2. Singel arm front rack KB front squats; 10 reps x4/side; rest 1 min
20x10/side
26x10/side x 3
+
mobility work 15-20 min
Done
This was a tough nearly 2 hour focused workout. I had meant to do it last night after work but decided starting it after 7p was a bad idea plue I was starving by the time I got home. I was much better to attack it this morning. Again, I really am working on staying focused only on the task at hand and making sure I have cleaned the slate of all the other distractions before I get started. This went well today. I am certain my legs will be wicked sore because by the end my legs were shaking as I walked to put the kb away. The sets of tempo back squats were again really tough, it is hard to resist pausing between each one to reset and take a deep breath. By the last reps at 95 I am pretty sure I was taking longer to come up than down and not intentionally. DLs went well, I did not use a belt. 'D' series went well, shaky legs by the end, GMs felt more solid this week. I found on both parts of 'E' that the challenge is bracing my lower core and not twisting, especially with the left side loaded kb squats...they were the hardest for me to keep straight. Hopefully mobility work will help prevent some soreness. I watched some of the movement course after this (good stuff) and then meditated too. Great day already. Thanks!
Sunday, February 19, 2017
Friday, February 17, 2017
February 17, 2017
Daily score: 9
Workout:
A. Side plank; 40 seconds x5/side; rest 30 sec
40/side x 5
B. Bent knee hollow body hold; 40 seconds x5; rest 20 sec
40 x 5
C. Hanging bent knee L hold; amsap x6; rest 1 min
20, 20, 19, 15, 15, 12
D. Parallete shoot throughs; 10 reps x6; rest 1 min
10 x 6
E. Side body arch hold; 30 seconds x6/side; rest 30 sec
30/side x 6
+
Row sprint 15 seconds @100%
rest 45 seconds
x10
x10, all 5 calories
This workout...wow. I have a feeling my abs will be cramping for a few days. So satisfying. No baths for me this week, lol...which may seem not connected at all, but it is!! I cannot do a sit up to get out of the tub without a major ab cramp sometimes after this type of work, it can be very awkward. Anyhow, today was a great workout. I have been really thinking about how to come to my workouts with intention and focus and not be rushed or distracted. I'm trying a few new tactics and today it all really lined up. I was able to focus and get the most out of the time and give my full effort. I focused a lot on breathing during 'A' and 'B'...those were tough times for me to hit every single set, not just the last ones. I noticed I would get some panic breathing around 30 seconds and worked to control just the breathing, it made a huge difference. I absolutely do not think I would have hit all of those times without the breathing work. Standing up after the hollow body holds I experienced a massive ab cramp, it's crazy, some muscle pops up over my ribs in a not good way and I have to really arch to get it to go back. By the hanging L-holds my abs were struggling, I would start to lose my lumbar tuck a few seconds before I came down. Parallete shoot throughs just suck! Got me breathing heavy and rep 10 was messy every time. Both those and the side planks are mostly shoulder work for me. Side body went well. Rowing felt good too...I had thought I was doing 15 sets and was quite happy to check and see it was only 10 and I could go eat :). Thanks!
Workout:
A. Side plank; 40 seconds x5/side; rest 30 sec
40/side x 5
B. Bent knee hollow body hold; 40 seconds x5; rest 20 sec
40 x 5
C. Hanging bent knee L hold; amsap x6; rest 1 min
20, 20, 19, 15, 15, 12
D. Parallete shoot throughs; 10 reps x6; rest 1 min
10 x 6
E. Side body arch hold; 30 seconds x6/side; rest 30 sec
30/side x 6
+
Row sprint 15 seconds @100%
rest 45 seconds
x10
x10, all 5 calories
This workout...wow. I have a feeling my abs will be cramping for a few days. So satisfying. No baths for me this week, lol...which may seem not connected at all, but it is!! I cannot do a sit up to get out of the tub without a major ab cramp sometimes after this type of work, it can be very awkward. Anyhow, today was a great workout. I have been really thinking about how to come to my workouts with intention and focus and not be rushed or distracted. I'm trying a few new tactics and today it all really lined up. I was able to focus and get the most out of the time and give my full effort. I focused a lot on breathing during 'A' and 'B'...those were tough times for me to hit every single set, not just the last ones. I noticed I would get some panic breathing around 30 seconds and worked to control just the breathing, it made a huge difference. I absolutely do not think I would have hit all of those times without the breathing work. Standing up after the hollow body holds I experienced a massive ab cramp, it's crazy, some muscle pops up over my ribs in a not good way and I have to really arch to get it to go back. By the hanging L-holds my abs were struggling, I would start to lose my lumbar tuck a few seconds before I came down. Parallete shoot throughs just suck! Got me breathing heavy and rep 10 was messy every time. Both those and the side planks are mostly shoulder work for me. Side body went well. Rowing felt good too...I had thought I was doing 15 sets and was quite happy to check and see it was only 10 and I could go eat :). Thanks!
Saturday, February 11, 2017
February 11, 2017
Daily score: 8
Workout:
A. Pike position hspu on box @30x1; amrap unbroken x5; rest 2 min
3,4,4,4,4
B. Bench press @31x1; 8-10x5; rest 2 min
55x10
65x10
75x9
75x9
75x8
C1. DB flies; 12-15x4; rest 2 min
10x15
12x15
15x12
15x12
C2. FLR on rings in full ext rotation; 20 seconds x4; rest 2 min
20x4
D1. Laying DB tricep extensions; 12-15x4; rest 1 min
12x15x3
12x12
D2. Extended ROM bicep curls laying on bench; 12-15x4; rest 1 min
12x12
10x12x3
E1. Band resisted deadbugs; 20 alt'ing reps x4; rest 1min
E2. Band resisted bird dogs; 10 reps x4/side; rest 1 min
E3. Bent knee hollow body hold; 30 seconds x4; rest 1 min
Done x 4
Workout:
A. Pike position hspu on box @30x1; amrap unbroken x5; rest 2 min
3,4,4,4,4
B. Bench press @31x1; 8-10x5; rest 2 min
55x10
65x10
75x9
75x9
75x8
C1. DB flies; 12-15x4; rest 2 min
10x15
12x15
15x12
15x12
C2. FLR on rings in full ext rotation; 20 seconds x4; rest 2 min
20x4
D1. Laying DB tricep extensions; 12-15x4; rest 1 min
12x15x3
12x12
D2. Extended ROM bicep curls laying on bench; 12-15x4; rest 1 min
12x12
10x12x3
E1. Band resisted deadbugs; 20 alt'ing reps x4; rest 1min
E2. Band resisted bird dogs; 10 reps x4/side; rest 1 min
E3. Bent knee hollow body hold; 30 seconds x4; rest 1 min
Done x 4
This was a super satisfying workout. Tough stuff...just fun. And my soreness is abating which is great. My first set of hspu's hurt my elbows but I think it was because I was lowering my head too much directly between my hands. So I made a video to make sure it looked right to you and my elbows didn't hurt doing them the way in the video. By the tricep extensions my arms were shaking after the first five reps through the rest of the set. The extended bicep curls were kinda funny because I have such excessive ROM that the DBs touched the floor! 12# was too heavy for me to control in the end or 'past end range', 10# was much better. Kinda cool to really feel that control and where it dropped off. 'E' series was awesome! I swear I have a six pack somewhere under there! Thanks!
Friday, February 10, 2017
February 10, 2017
Daily score: 5 (sore and sleepy tired)
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x3; rest 90 seconds x6 complexes
65# x 6 complexes
B. Back squat @32x1; 8-10x5; rest 2 min
65x8x5
+
12 min amrap:
12 barbell walking lunges 65#
12 power snatch 65#
12 calories rowing
3 rounds plus 4 lunges
+
C1. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec
C2. Sissy squats; 3 slow controlled reps x4; rest 1 min
C3. Sumo stance good mornings @2011; 10 reps x4; rest 2 min
Done, sumo gm's with 35# bar
Legs were so sore yesterday that working out was not an option and still pretty sore today. Quads are the worst of it. I also had a terrible time sleeping last night after working two night shifts. I kept this workout light but it was still pretty tough. Power snatches were tough in the amrap. Never a really crisp movement for me. Hami's immediate cramped after each isometric hold. i couldn't go as far as the guy in the video demo for sissy squats but I did what I could. GM's were a nice stretch. Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x3; rest 90 seconds x6 complexes
65# x 6 complexes
B. Back squat @32x1; 8-10x5; rest 2 min
65x8x5
+
12 min amrap:
12 barbell walking lunges 65#
12 power snatch 65#
12 calories rowing
3 rounds plus 4 lunges
+
C1. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec
C2. Sissy squats; 3 slow controlled reps x4; rest 1 min
C3. Sumo stance good mornings @2011; 10 reps x4; rest 2 min
Done, sumo gm's with 35# bar
Legs were so sore yesterday that working out was not an option and still pretty sore today. Quads are the worst of it. I also had a terrible time sleeping last night after working two night shifts. I kept this workout light but it was still pretty tough. Power snatches were tough in the amrap. Never a really crisp movement for me. Hami's immediate cramped after each isometric hold. i couldn't go as far as the guy in the video demo for sissy squats but I did what I could. GM's were a nice stretch. Thanks!
Wednesday, February 8, 2017
February 8, 2017
Daily score: 5 (legs SOOOO sore, started nearly immediately after yesterday's workout. and i worked last night and was up the entire night busy)
Workout:
A. Hollow body position strict pull ups; accumulate 30 reps not for time
Done
B. False grip ring rows; 10 reps x4; rest 90 sec
Done
C. Hinge rows; 10 reps x4; rest 2 min
Done (sets broken into 5,3,2)
D. Bent over barbell rows; 12-15x4; rest 2 min
65x12
65x12
60x12
55x13
E1. Band external rotations; 12-15x4; rest 1 min
15x4
E2. Band face pulls; 15-20x4; rest 1 min
15x4
E3. Seated single arm band lat pull downs; 15 reps x4; rest 1 min
15x4
E4. Tuck front lever hold; 20 seconds x4; rest 1 min
10 seconds only x 4
E5. Elbow side plank powell raises; 12-15x4; rest 3 min
5# x 12 x 4
My butt and quads and hami's are ridiculously sore. Thank goodness they could mostly come along for the ride for this one. Pulled an all-nighter last night at work, came home and crashed until about 2p, then got this done and back to work for another night. I have a feeling tonight just has to be better. Hollow body pull ups took awhile as expected but I kept them clean and did quite a few sets of 2. I love hinge rows for some reason, they just feel cool and I remember them making me stronger way back when I did them last. I can't do many more than 5 in a row and keep good form though. The only other thing of note was that I cannot hold the front tuck lever much longer than 10 seconds...10 seconds was intense. Thanks!
Workout:
A. Hollow body position strict pull ups; accumulate 30 reps not for time
Done
B. False grip ring rows; 10 reps x4; rest 90 sec
Done
C. Hinge rows; 10 reps x4; rest 2 min
Done (sets broken into 5,3,2)
D. Bent over barbell rows; 12-15x4; rest 2 min
65x12
65x12
60x12
55x13
E1. Band external rotations; 12-15x4; rest 1 min
15x4
E2. Band face pulls; 15-20x4; rest 1 min
15x4
E3. Seated single arm band lat pull downs; 15 reps x4; rest 1 min
15x4
E4. Tuck front lever hold; 20 seconds x4; rest 1 min
10 seconds only x 4
E5. Elbow side plank powell raises; 12-15x4; rest 3 min
5# x 12 x 4
My butt and quads and hami's are ridiculously sore. Thank goodness they could mostly come along for the ride for this one. Pulled an all-nighter last night at work, came home and crashed until about 2p, then got this done and back to work for another night. I have a feeling tonight just has to be better. Hollow body pull ups took awhile as expected but I kept them clean and did quite a few sets of 2. I love hinge rows for some reason, they just feel cool and I remember them making me stronger way back when I did them last. I can't do many more than 5 in a row and keep good form though. The only other thing of note was that I cannot hold the front tuck lever much longer than 10 seconds...10 seconds was intense. Thanks!
Tuesday, February 7, 2017
February 7, 2017
Daily score: 8
Workout:
A. Back squat @2020; 10 reps x5; rest 2 min
75, 85, 85, 85, 85
B. Clean grip deadlift; 8-10x4; rest 2 min
85x10
105x10
115x10
125x10
C1. Barbell in place lunges; 20 reps x4; rest 2 min
55, 55, 65, 65
C2. Good mornings; 10-12x4; rest 2 min
35x12
45x2
55x12
50x12
D1. Split stance KB swings; 10 reps x3/side; rest 1 min
20#x10/side x 3
D2. Singel arm front rack KB front squats; 10 reps x3/side; rest 1 min
20#x10/side x 3
+
mobility work 15-20 min
Done
I went light on everything today because it has been awhile since I pushed weight on the legs and I knew even doing this with body weight would make me sore. Having said that, with the tempo on the squats (no pause and the top or bottom) they were challenging at the weight I did. Especially to keep my core tight without a lot of time to breathe and brace. Good stuff. DL's felt good. Lunges are always hard for me even with just body weight...the last set my legs were tired. GM's felt good, seemed to lose some form/depth at 55 so backed down to 50. Split stance kbs are awkward. 20# felt just right. Thanks!
Workout:
A. Back squat @2020; 10 reps x5; rest 2 min
75, 85, 85, 85, 85
B. Clean grip deadlift; 8-10x4; rest 2 min
85x10
105x10
115x10
125x10
C1. Barbell in place lunges; 20 reps x4; rest 2 min
55, 55, 65, 65
C2. Good mornings; 10-12x4; rest 2 min
35x12
45x2
55x12
50x12
D1. Split stance KB swings; 10 reps x3/side; rest 1 min
20#x10/side x 3
D2. Singel arm front rack KB front squats; 10 reps x3/side; rest 1 min
20#x10/side x 3
+
mobility work 15-20 min
Done
I went light on everything today because it has been awhile since I pushed weight on the legs and I knew even doing this with body weight would make me sore. Having said that, with the tempo on the squats (no pause and the top or bottom) they were challenging at the weight I did. Especially to keep my core tight without a lot of time to breathe and brace. Good stuff. DL's felt good. Lunges are always hard for me even with just body weight...the last set my legs were tired. GM's felt good, seemed to lose some form/depth at 55 so backed down to 50. Split stance kbs are awkward. 20# felt just right. Thanks!
Monday, February 6, 2017
February 5, 2017
Daily score: 7
Workout:
A. Side plank; 30 seconds x5/side; rest 30 sec
Done
B. Bent knee hollow body hold; 30 seconds x5; rest 30 sec
Done
C. Hanging bent knee L hold; amsap x5; rest 1 min
20,20,15,16,15
D. Parallete shoot throughs; 10 reps x5; rest 1 min
Done
E. Side body arch hold; 30 seconds x5/side; rest 30 sec
Done
+
Row 15 min easy
Done
This was a perfect intro back into training. Feeling good. Side planks are all about the shoulder for me. HB holds got hard by the fifth, I have to stretch in between so that I don't cramp. C,D,E are all tough as well but manageable. Row was good. Thanks!
Workout:
A. Side plank; 30 seconds x5/side; rest 30 sec
Done
B. Bent knee hollow body hold; 30 seconds x5; rest 30 sec
Done
C. Hanging bent knee L hold; amsap x5; rest 1 min
20,20,15,16,15
D. Parallete shoot throughs; 10 reps x5; rest 1 min
Done
E. Side body arch hold; 30 seconds x5/side; rest 30 sec
Done
+
Row 15 min easy
Done
This was a perfect intro back into training. Feeling good. Side planks are all about the shoulder for me. HB holds got hard by the fifth, I have to stretch in between so that I don't cramp. C,D,E are all tough as well but manageable. Row was good. Thanks!
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