Daily score: 6 (super sore glutes)
Workout:
A. Lean away strict pull ups; amrap unbroken x8; rest 90 seconds
4,3,2,3,3,3,2,2
B1. DB strict press; 8-10x4; rest 1 min
25x10
30x8x3
B2. Ring rows @31x1; amrap unbroken x4; rest 1 min
7,7,6,5
C1. Tuck front levers; 20 seconds x5; rest 40 sec
20 seconds x 5!
C2. Planche leans; 20 seconds x5; rest 40 sec
20 seconds x 5
D. Frog stand tech work 10 min
10 attempts, most around 20 seconds, one at 35 seconds
E1. Single arm plank to thoracic bridge; 5 reps x5/side; rest 1 min
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x5/side; rest 30 sec
Done
So funny how sore my glutes were today (the 6th), that leg workout yesterday didn't seem so bad but sure makes me sore. This workout went well. Super happy to get all of the front levers at 20 seconds this week. Thanks!
Friday, April 7, 2017
Wednesday, April 5, 2017
April 5, 2017
Daily score: 7
Workout:
A1. Barbell walking lunges; 20 steps x4; rest 1 min
85x20x4
A2. Single leg wall assisted (use your hands to crawl down the wall to
your end range and control your body with glutes and hamstrings, keep
abs tight) good mornings; 8 reps x4/side; rest 1 min
8/side x 4
B1. Quadruped hip CARs; 3 slow controlled reps x4; rest as needed
3/side x 4
B2. Single leg hip thrusts; 6 reps x4/side; rest as needed
6/side x 4
B3. Single leg lateral step ups; 5 reps x4/side; rest as needed
5/side x 4
C. Bird dogs; 10 reps x5; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 5
D. Arch body hold; 60 seconds x5; rest 1min
60, 41,35,35,36
+
mobility work 15-20 min
Done
Lunges were hard at 85 the last few steps. GM's this week felt stronger on the right, I still really love this modification. Everything in the middle went well. Arch body holds again fatigued fast. Those low back muscles just lock up. Mobility felt great. Thanks!
Workout:
A1. Barbell walking lunges; 20 steps x4; rest 1 min
85x20x4
A2. Single leg wall assisted (use your hands to crawl down the wall to
your end range and control your body with glutes and hamstrings, keep
abs tight) good mornings; 8 reps x4/side; rest 1 min
8/side x 4
B1. Quadruped hip CARs; 3 slow controlled reps x4; rest as needed
3/side x 4
B2. Single leg hip thrusts; 6 reps x4/side; rest as needed
6/side x 4
B3. Single leg lateral step ups; 5 reps x4/side; rest as needed
5/side x 4
C. Bird dogs; 10 reps x5; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 5
D. Arch body hold; 60 seconds x5; rest 1min
60, 41,35,35,36
+
mobility work 15-20 min
Done
Lunges were hard at 85 the last few steps. GM's this week felt stronger on the right, I still really love this modification. Everything in the middle went well. Arch body holds again fatigued fast. Those low back muscles just lock up. Mobility felt great. Thanks!
April 4, 2017
Daily score: 7
Workout:
A. Side plank overarch; 10 reps x3; rest 1min
10/side x 3
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x3; rest 1 min
6 x 3
C. Seated pike lifts; 10 reps x3; rest 1min
10 x 3
D. Table hold; 20 seconds x6; rest 40 sec
20 x 6
E. Tall kneeling KB halos; 5 slow controlled circles in both
directions x6; rest 90 seconds
5 each way x 6
+
Row 15 min easy
3000m+
+
mobility work 20-30 min
Done
All of this felt great. The dragon/abs thing was the hardest. Thanks!
Workout:
A. Side plank overarch; 10 reps x3; rest 1min
10/side x 3
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x3; rest 1 min
6 x 3
C. Seated pike lifts; 10 reps x3; rest 1min
10 x 3
D. Table hold; 20 seconds x6; rest 40 sec
20 x 6
E. Tall kneeling KB halos; 5 slow controlled circles in both
directions x6; rest 90 seconds
5 each way x 6
+
Row 15 min easy
3000m+
+
mobility work 20-30 min
Done
All of this felt great. The dragon/abs thing was the hardest. Thanks!
Tuesday, April 4, 2017
April 3, 2017
Daily score: 6 (tight back)
Workout:
A. Pike position hs hold shoulder taps; 10 slow controlled reps x5; rest 90 sec
10x5
B1. Bench press; 6-8x4; rest 1 min
65x8
70x8
75x8
80x8
B2. Bent over barbell rows; 8-10x4; rest 1 min
65x10
70x10
80x10
85x8
C1. OH barbell walks; 20 steps x4; rest 1min (ensure tight midline)
55, 65, 75, 75
C2. Staigth arm band lat pull downs (put PVC in the band); 10 reps + 2
sec isometric at end range x4; rest 1min
10x 4
+
10 min amrap:
10 tuck ups
10 hand release push ups
5 strict pull ups
4 rounds plus 10 plus 10 plus 1
This went well and was perfect for my body today. I wasn't sure if I should really push the weight on the OH walks, 75 felt challenging for my midline so I stopped there. AMRAP was good, slow spot was the strict pull ups, I did everything else unbroken. Thanks!
Workout:
A. Pike position hs hold shoulder taps; 10 slow controlled reps x5; rest 90 sec
10x5
B1. Bench press; 6-8x4; rest 1 min
65x8
70x8
75x8
80x8
B2. Bent over barbell rows; 8-10x4; rest 1 min
65x10
70x10
80x10
85x8
C1. OH barbell walks; 20 steps x4; rest 1min (ensure tight midline)
55, 65, 75, 75
C2. Staigth arm band lat pull downs (put PVC in the band); 10 reps + 2
sec isometric at end range x4; rest 1min
10x 4
+
10 min amrap:
10 tuck ups
10 hand release push ups
5 strict pull ups
4 rounds plus 10 plus 10 plus 1
This went well and was perfect for my body today. I wasn't sure if I should really push the weight on the OH walks, 75 felt challenging for my midline so I stopped there. AMRAP was good, slow spot was the strict pull ups, I did everything else unbroken. Thanks!
April 2, 2017
Daily score: 6 (started out with tired legs)
Workout:
Mountain biking
Drove out to a new trail that was a lot a lot of up and down. I noticed early that I had no legs...they were quickly fatigued. It was super beautiful though, a very thick remote forest bright green and alive with spring and only saw maybe 4 other people. Rode 2.5 hours, felt like all climbing because the downhill goes so fast. I was thoroughly exhausted when I got home, walked the dog, and went to bed at 8:30p. Next day back was pretty tight, I think I over-did the lower body stress for the weekend. The next two workouts are the perfect compliment though. Thanks!
Workout:
Mountain biking
Drove out to a new trail that was a lot a lot of up and down. I noticed early that I had no legs...they were quickly fatigued. It was super beautiful though, a very thick remote forest bright green and alive with spring and only saw maybe 4 other people. Rode 2.5 hours, felt like all climbing because the downhill goes so fast. I was thoroughly exhausted when I got home, walked the dog, and went to bed at 8:30p. Next day back was pretty tight, I think I over-did the lower body stress for the weekend. The next two workouts are the perfect compliment though. Thanks!
Saturday, April 1, 2017
April 1, 2017
Daily score: 5
Workout:
Mountain biking!
Well...I always manage to learn a lot every time I go out riding but this time was a lesson that should have stuck from learning it years ago in my endurance road biking/marathoning days. Today, I road way out in the wilderness, 2.5 hours climbing then 45 minutes of heaven back to the car. I even forgot my phone in the car and didn't notice until I was at the top and wanted to take a pic of the view. It was beyond stunning and soooo quiet. One of the big reasons I love this sport is the disconnect it provides. I can't think of anything but what I am doing while I am doing it. Partially because I am high on the adrenaline of learning something risky and new and being slightly out of control the whole time and part of it I think would always be that way even if I ever become good at it. The funny thing is...this is what I ate for breakfast 2.5 hours before I started riding: 22 pro, 58 carbs, 36 fat, 600 cals. I was significantly under-fueled for that climb. And even more stupid- I only brought jerky and water in my pack! Stupid. And I felt it. Needless to say I was shaky by the time I got back to the car. Lesson learned. Again. Thanks!
Workout:
Mountain biking!
Well...I always manage to learn a lot every time I go out riding but this time was a lesson that should have stuck from learning it years ago in my endurance road biking/marathoning days. Today, I road way out in the wilderness, 2.5 hours climbing then 45 minutes of heaven back to the car. I even forgot my phone in the car and didn't notice until I was at the top and wanted to take a pic of the view. It was beyond stunning and soooo quiet. One of the big reasons I love this sport is the disconnect it provides. I can't think of anything but what I am doing while I am doing it. Partially because I am high on the adrenaline of learning something risky and new and being slightly out of control the whole time and part of it I think would always be that way even if I ever become good at it. The funny thing is...this is what I ate for breakfast 2.5 hours before I started riding: 22 pro, 58 carbs, 36 fat, 600 cals. I was significantly under-fueled for that climb. And even more stupid- I only brought jerky and water in my pack! Stupid. And I felt it. Needless to say I was shaky by the time I got back to the car. Lesson learned. Again. Thanks!
March 31, 2016
Daily score: 7
Workout:
A. Back squat @41x1; 4-5x4; rest 2 min
75x5
75x4x3
B. Clean grip 2" deficit deadlift @3030; 6 reps x4; rest 2 min
105, 110, 125, 125
C. Sumo deadlifts; 10 slow controlled reps x5; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
85,75,75,75,75
D1. Quadruped hip CARs; 2 reps x3/side; rest 1 min
2/side x 3
D2. 2" deficit reverse lunges; 14 alt'ing steps x3; rest 1min
14x3
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x2; rest 1 min
10x2
E2. Barbell hip thrusts; 12-15x2; rest 1 min
85x15x2
E3. Sissy squats; 3 slow controlled reps x2; rest 1 min
3x2
E4. Single leg sorensen hold; amsap x2; rest 1 min
20/20
21/21
F. HAnging straight leg raises @41x1; amrap unbroken x3; rest 1 min
5,4,4
G. Side plank; 30 seconds x5; rest 1 min bw sides
30x5/side
I spent this whole workout working on keeping tension in my lower core/back a day it all lends itself to that. Sumo DL's were the hardest, the right hip just doesn't track as well in that position but focusing on the glute helps. Felt some improvement on the integrity of the straight leg raises this go round. Thanks!
Workout:
A. Back squat @41x1; 4-5x4; rest 2 min
75x5
75x4x3
B. Clean grip 2" deficit deadlift @3030; 6 reps x4; rest 2 min
105, 110, 125, 125
C. Sumo deadlifts; 10 slow controlled reps x5; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
85,75,75,75,75
D1. Quadruped hip CARs; 2 reps x3/side; rest 1 min
2/side x 3
D2. 2" deficit reverse lunges; 14 alt'ing steps x3; rest 1min
14x3
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x2; rest 1 min
10x2
E2. Barbell hip thrusts; 12-15x2; rest 1 min
85x15x2
E3. Sissy squats; 3 slow controlled reps x2; rest 1 min
3x2
E4. Single leg sorensen hold; amsap x2; rest 1 min
20/20
21/21
F. HAnging straight leg raises @41x1; amrap unbroken x3; rest 1 min
5,4,4
G. Side plank; 30 seconds x5; rest 1 min bw sides
30x5/side
I spent this whole workout working on keeping tension in my lower core/back a day it all lends itself to that. Sumo DL's were the hardest, the right hip just doesn't track as well in that position but focusing on the glute helps. Felt some improvement on the integrity of the straight leg raises this go round. Thanks!
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