Daily score: 6 (low energy)
Workout:
A. Squat snatch; 2 reps on the min for 10 min
75,75,80,80,85,85,85,85,85,85
B. Squat clean; build to a tough single
130
C. 1 1/4 front squat; 5x5; rest 2 min
75x5x5
D. Sumo deadlifts; 10 slow controlled reps x4; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
75x10x4
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x4; rest 1 min
12#x10x4
E2. Barbell hip thrusts; 12-15x4; rest 1 min
85x15x4
E3. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
E4. Single leg sorensen hold; amsap x4; rest 1 min
L/R
22/23
23/23
21/21
22/22
So fun to snatch and clean. Front 1 1/4's were hard of course. Sumo DLs didn't seem to grind too much with the light weight. Everything else went well. Thanks!
Friday, March 10, 2017
March 9, 2017
Daily score: 7
Workout:
A. Supinated strict pull ups; amrap unbroken x6; rest 90 seconds
5,4,4,4,4,3
B. HAnging striaght leg raises; amrap unbroken @31x1 x3; rest 2 min
5,5,4
C1. False grip ring rows; amrap unbroken with perfect form x4; rest 1 min
10,10,11,10
C2. DB bench press; 12-15x4; rest 1 min
20x15
25x15
30x15
30x13
D. Frog stand tech work 10 min
Ten 20 second-ish holds
E1. Single arm plank to thoracic bridge; 5 reps x3/side; rest 1 min
5x3
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x3/side; rest 30 sec
2x3
I felt heavy heavy today...had to do this after eating way too much rich food out to eat for lunch. It was good though! Workout went fine. Nothing much to note. Thanks!
Workout:
A. Supinated strict pull ups; amrap unbroken x6; rest 90 seconds
5,4,4,4,4,3
B. HAnging striaght leg raises; amrap unbroken @31x1 x3; rest 2 min
5,5,4
C1. False grip ring rows; amrap unbroken with perfect form x4; rest 1 min
10,10,11,10
C2. DB bench press; 12-15x4; rest 1 min
20x15
25x15
30x15
30x13
D. Frog stand tech work 10 min
Ten 20 second-ish holds
E1. Single arm plank to thoracic bridge; 5 reps x3/side; rest 1 min
5x3
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x3/side; rest 30 sec
2x3
I felt heavy heavy today...had to do this after eating way too much rich food out to eat for lunch. It was good though! Workout went fine. Nothing much to note. Thanks!
Wednesday, March 8, 2017
March 7, 2017
Daily score: 6 (just feeling tired...makes sense 'cause I woke up with cold symptoms the next morning...nothing serious...everyone around me has been snotty)
Workout;
A1. Rear foot elevated front rack split squats; 8-10x3; rest 1 min
35# bar x 10
35x8x2
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x3/side; rest 1 min
12# dbs x 8
12x10
15x10
B. Kang squats; 10 slow controlled reps; not for max loading; x4; rest 90 sec
35# bar x 10 x 4
C. Clean grip deadlift; 3 reps on the min for 10 min @moderate load
155x3x10
D1. Back exnteions; 10 reps x4; rest 1 min
10x4
D2. Single leg hip thrusts; 10 reps x4/side; rest 1min
10x4
E. Circling back extensions; 10 slow controlled reps x3; rest as needed
10x3
+
mobility work 15-20 min
Done
This was a cool workout. The interesting thing about the front rack split squats was that I felt a lot of tension in the low back on the same side as the front leg. Probably supposed to be that way but wanted to report it. These are super hard by the last few reps just on leg strength driving up and I am definitely feeling soreness the next day. Bulgarian DLs were cool, funny how tempting it was to round my back or bend the knee and squat more, had to fight it. Kang squats were hard! Just to do 10 slow and controlled in a row with the bar, I was breathing heavy after...how and when to breath was an issue because of how long the movement took, was cool to practice. DLs went well. So did everything else. Back muscles were fired up by the end. I am sore the next day already, especially my right hami/butt. Thanks!
Workout;
A1. Rear foot elevated front rack split squats; 8-10x3; rest 1 min
35# bar x 10
35x8x2
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x3/side; rest 1 min
12# dbs x 8
12x10
15x10
B. Kang squats; 10 slow controlled reps; not for max loading; x4; rest 90 sec
35# bar x 10 x 4
C. Clean grip deadlift; 3 reps on the min for 10 min @moderate load
155x3x10
D1. Back exnteions; 10 reps x4; rest 1 min
10x4
D2. Single leg hip thrusts; 10 reps x4/side; rest 1min
10x4
E. Circling back extensions; 10 slow controlled reps x3; rest as needed
10x3
+
mobility work 15-20 min
Done
This was a cool workout. The interesting thing about the front rack split squats was that I felt a lot of tension in the low back on the same side as the front leg. Probably supposed to be that way but wanted to report it. These are super hard by the last few reps just on leg strength driving up and I am definitely feeling soreness the next day. Bulgarian DLs were cool, funny how tempting it was to round my back or bend the knee and squat more, had to fight it. Kang squats were hard! Just to do 10 slow and controlled in a row with the bar, I was breathing heavy after...how and when to breath was an issue because of how long the movement took, was cool to practice. DLs went well. So did everything else. Back muscles were fired up by the end. I am sore the next day already, especially my right hami/butt. Thanks!
Monday, March 6, 2017
March 6, 2017
Daily score: 7
Workout:
A. Side plank press ups; 10 reps x5/side; rest 30 sec
10/side x 5
B. Bent knee hollow body rock; 30 seconds x6; rest 30 sec
30x6
C. Tuck ups; 20 reps x4; rest 2 min
20x4
D. Parallete shoot throughs; 14 reps x6; rest 1 min
14x6
E. DB side bends; 12-15x4/side; rest 1 min
40x15x2
45x15x2
+
Row 15 min easy
3000+ m
+
mobility work 20-30 min
Done
Parallete shoot throughs were the hardest part. I had to split them up. And shoulders were fired up after. Everything else went well. Thanks!
Workout:
A. Side plank press ups; 10 reps x5/side; rest 30 sec
10/side x 5
B. Bent knee hollow body rock; 30 seconds x6; rest 30 sec
30x6
C. Tuck ups; 20 reps x4; rest 2 min
20x4
D. Parallete shoot throughs; 14 reps x6; rest 1 min
14x6
E. DB side bends; 12-15x4/side; rest 1 min
40x15x2
45x15x2
+
Row 15 min easy
3000+ m
+
mobility work 20-30 min
Done
Parallete shoot throughs were the hardest part. I had to split them up. And shoulders were fired up after. Everything else went well. Thanks!
Saturday, March 4, 2017
March 4, 2017
Daily score: 7
Workout:
A. Pike position hspu on box @30x1; amrap unbroken x8; rest 2 min
7,7,5,6,5,5,6,5
B. Bottoms up tall kneeling KB strict press; 6-8x3/side; rest 1min bw sides
20# x 8/arm x 3
C1. Close grip bench press; 12-15x4; rest 1min
65x15
70x15
75x12
75x12
C2. FLR on rings in full ext rotation; 20 seconds x4; rest 2 min
20x4
+
For time:
50 hand release push ups
50 toes to bar
50 ring rows
14:56 (4:50, 7:10, 2:56)
This was a very enjoyable workout. Super happy about how the t2b went. Usually that causes me some right shoulder discomfort but today is was so minor it was just a subtle reminder of what used to be. Arms were spaghetti after this one. Thanks!
Workout:
A. Pike position hspu on box @30x1; amrap unbroken x8; rest 2 min
7,7,5,6,5,5,6,5
B. Bottoms up tall kneeling KB strict press; 6-8x3/side; rest 1min bw sides
20# x 8/arm x 3
C1. Close grip bench press; 12-15x4; rest 1min
65x15
70x15
75x12
75x12
C2. FLR on rings in full ext rotation; 20 seconds x4; rest 2 min
20x4
+
For time:
50 hand release push ups
50 toes to bar
50 ring rows
14:56 (4:50, 7:10, 2:56)
This was a very enjoyable workout. Super happy about how the t2b went. Usually that causes me some right shoulder discomfort but today is was so minor it was just a subtle reminder of what used to be. Arms were spaghetti after this one. Thanks!
Thursday, March 2, 2017
March 2, 2017
Daily score:
Workout:
A. OHS; 3, 3, 3, 3, 3; rest 2 min
85,90,95,100,105
B. HAng squat clean; 3 reps on the min for 8 min @moderate effort,
work on tension and landing position
85# x 3 x 8
C. rear foot elevated DB split squats @41x1; 4-6x3/side; rest 1 min bw sides
20x4
20x5
20x4
D. DB power snatch; 12 reps x3/side; rest 1min
30x12/side x 3
E1. DB lateral step ups; 10 reps x3/side; rest 1 min bw sides
10#x10/side x 4
E2. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec
20x4
E3. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
E4. Back extensions; 10 reps @3030 x4; rest as needed
10x4
Not much to say on this one. I did the DBs snatches 12 in a row on one arm then switched. Could have done 35# but he gym is borrowing my 35's. 40 seemed too heavy for 12 in a row on one arm. No cramping on the hip isometric this week, I did stretch right away though. Thanks!
Workout:
A. OHS; 3, 3, 3, 3, 3; rest 2 min
85,90,95,100,105
B. HAng squat clean; 3 reps on the min for 8 min @moderate effort,
work on tension and landing position
85# x 3 x 8
C. rear foot elevated DB split squats @41x1; 4-6x3/side; rest 1 min bw sides
20x4
20x5
20x4
D. DB power snatch; 12 reps x3/side; rest 1min
30x12/side x 3
E1. DB lateral step ups; 10 reps x3/side; rest 1 min bw sides
10#x10/side x 4
E2. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec
20x4
E3. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
E4. Back extensions; 10 reps @3030 x4; rest as needed
10x4
Not much to say on this one. I did the DBs snatches 12 in a row on one arm then switched. Could have done 35# but he gym is borrowing my 35's. 40 seemed too heavy for 12 in a row on one arm. No cramping on the hip isometric this week, I did stretch right away though. Thanks!
March 1, 2017
Daily score: 8
Workout:
A. Weighted pull ups; 2, 2, 2; rest 2 min
8, 10, 10#
B. Hollow body position strict pull ups; accumulate 50 reps not for time
50!
C. Hinge rows; 12 reps x5; rest 2 min
12x5
D. Single arm ring rows; 10 reps x3/side; rest 1 min bw sides
10/side x 3
E1. Side lying DB external rotations; 10 reps x3/side; rest 30 sec
8# x 10/side x 3
E2. Shoulder CARs; 2 slow controlled reps in both directions x3/side;
rest 30 sec
2 each way per side x 3
Feeling good...sore legs and low back muscles and low/lateral abs but nothing like last week. I had to switch up my rest day this week d/t my schedule. This first video are the first two hollow body pull ups and the second video is rep 49 and attempt at 50. Even I can tell I have plenty to work on with not losing my lumbar curve. I had to break up the hinge rows to 6/6 and then 6/3/3. I inserted the videos just to be sure they looked the way you want them too. Single arm rows were fun and harder than I thought they would be. The E series felt great, those lateral db extensions really get at some little muscle in the shoulder, cool. Thanks!
Workout:
A. Weighted pull ups; 2, 2, 2; rest 2 min
8, 10, 10#
B. Hollow body position strict pull ups; accumulate 50 reps not for time
50!
C. Hinge rows; 12 reps x5; rest 2 min
12x5
D. Single arm ring rows; 10 reps x3/side; rest 1 min bw sides
10/side x 3
E1. Side lying DB external rotations; 10 reps x3/side; rest 30 sec
8# x 10/side x 3
E2. Shoulder CARs; 2 slow controlled reps in both directions x3/side;
rest 30 sec
2 each way per side x 3
Feeling good...sore legs and low back muscles and low/lateral abs but nothing like last week. I had to switch up my rest day this week d/t my schedule. This first video are the first two hollow body pull ups and the second video is rep 49 and attempt at 50. Even I can tell I have plenty to work on with not losing my lumbar curve. I had to break up the hinge rows to 6/6 and then 6/3/3. I inserted the videos just to be sure they looked the way you want them too. Single arm rows were fun and harder than I thought they would be. The E series felt great, those lateral db extensions really get at some little muscle in the shoulder, cool. Thanks!
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