May 7, 2017

Daily score: 7

Workout:

A. Seated Z press; 6-8x4; rest 2 min

65x8
70x8
75x7
75x7

B1. Dip negatives; accumulate 5 slow controlled reps with perfect form
x4; rest 1 min

On rings, 5x4

B2. KB bent press; 6-8x4; rest 1 min

26#x8/side x 4

C1. OH barbell carries; 50 feet x5; rest 1 min

75, 90, 90, 90, 90

C2. Tuck front lever hold on rings; amsap x5; rest 1 min

19,22,17,20,20

D1. Barbell side bends; 10 reps slow and controlled x4; rest 1 min

55# x 10 x 4

D2. Barbell rotations; 10 slow controlled reps x4; rest 1 min

55# x 10 x 4

E1. Stability ball stir the pots; 10 slow controlled reps (5 in both
directions) x4; rest 1 min

10 x 4

E2. Tuck ups; 20 reps x4; rest 1 min

20 x 4

My seasonal allergies have been terrible and I felt so crappy last night after working I took a bunch of benedryl and put this workout off to today.  Feeling better today now that I have some drugs on board.  This workout went really well.  Bent press seemed to fatigue faster on the right arm but the left arm felt less stable.  Front lever is still a work in progress, my abs get tired even in the tuck but it is mostly limited by the shoulders.  'D' series was different and fun, interested to see how sore my abs will be.  Tuck ups were pretty tough the last round.  Thanks!

May 5, 2017

Daily score: 7

Workout:


A. Good morning; 10 reps x4; rest 2 min

45x10x4

B. Front rack walking lunges; 20 steps x4; rest 2 min

85x20x4

C1. Single leg RDL; 8-10x3; rest 1 min

20# DB x 10/side x 3

C2. Natural knee extensions; 6 slow controlled reps x3; rest  1min

6x3

C3. Rig assisted sissy squats; 5 slow controlled reps x3; rest 2 min

5x3

D1. Single leg good morning; 10 reps x3; rest 1 min

10/side x 3

D2. Short hamstring activation; 20 secods x3; rest 1 min

20/side x 3

D3. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x3; rest 2 min (lay down face down on the bench
and extend the hips)

5x3

E. Quadruped hip CARs; 2 reps x5/side; rest 1 min

2/side x 5

Lunges were tough as always.  Right leg cramped on the first short hamstring activation but was fine on the next two.  Pretty sore glutes and hamstrings the day after.  Thanks!

May 4, 2017

Daily score: 7


Workout:


A1. Bent over barbell rows; 6-8x4; rest 1 min


85x8
85x7
85x7
85x6

 A2. Strict pull ups; accumulate 12 reps x4; rest 2 min


12 x 4

 B1. Push press; 2-3x4; rest 1 min


105x3
115x3
120x3
125x2

 B2. Negative strict hspu; accumulate 6 SLOW controlled reps x4; rest 1 min


6x4

 B3. Bench press; 8-10x4; rest 2 min


85x10x4

 C. Wall rebalancing drills in HS hold positions; 10 min


Done

 D1. False grip ring to chest hold; amsap x3; rest 1 min


12, 13, 14

 D2. DB flies; 12-15x3; rest 1 min


12x15
15x14
15x12

 +
Row 15 seconds @90%
rest 45 sec
x15 sets
(Rest 90 sec bw sets 5/6 and 10/11)
+
Assault bike 10 min easy


I spent the morning out mountain biking a challenging trail.  About 45-60 mins of climbing and then some crazy downhill.  I skipped the rowing and biking in the workout because my legs were already shot and I had a headache from it being the first day I exercised in heat.  I just changed overnight from winter to 80 degrees.  Everything here went well.  I had one really great handstand hold, I didn't time it but maybe 20 seconds?  Thanks!

May 2, 2017

Daily score: 8

Workout:

A. Quadruped hip CARs; 3 slow controlled reps x6; rest as needed

3/side x 6
 
B1. RFESS; 8-10x5; rest 1 min

10/side x 5
 
B2. Single leg hip thrusts; 10 reps x5/side; rest 1 min

10/side x 5
 
B3. Natural knee extensions; 8 reps x5; rest 1 min

8 x 5
 
B4. Sumo deadlifts; 10 slow controlled reps working perfect technique
x5; rest 1 min

95# x 10 x 5
 
C. Amrap unbroken wall balls x3; rest 4 min

36, 38, 40
 
+
mobility work 15-20 min

Done, mostly hips/glutes

Everything went well.  Right hip flexors were all pissed off at the end but tomorow is a rest day so I am sure they will recover in no time.  Gonna go to bed early after a healthy dinner.  Good to be back in routine.  Thanks!

May 1, 2017

Daily score:  5

Workout:

A. Elbow plank KB pull throughs; 14 reps x4; rest 2 min

35# kb x 14 x 4

B. Hollow body rocks; 30 secodns x6; rest 30 sec

30x6

C1. Hanging L hold; amsap x4; rest 1 min

14,14,16,15

C2. Banded clam shells; 10 reps x4; rest 1 min

10x4

C3. side plank; 45 seconds x4; rest 1 min

45x4

D1. Deadbugs; 20 reps x5; rest 1 min

20x5

D2. Lateral medball tosses; 5 reps as aggressively as possible x5; rest 1 min

5x5

G. Seated medball russian twists; 20 reps x4; rest 1 min

20# ball x 20 x 4

+
Row 25 min easy

5081m

+
mobility work 20-30 min

Mostly glute stuff


This was all good tough stuff.  My daily score was low because I had out of town friends in for the weekend and ate out too much and drank more than usual.  I just felt icky today and kinda worn out and moody.  But working out helped.  I really enjoyed the kb pull throughs.  Thanks!

April 30, 2017

Daily score: 7

Workout:

Outdoor day

7 mile hike

I had some out of town friends here for the weekend and took them and the dog on a hike.  They are fit and we kept a good pace.  Writing this the next day and my hips, like the lateral muscles, are sore. Not bad though. It was a nice day and good to be out.  Thanks!

April 29, 2017

Daily score: 7

Workout:

A. Seated behind the neck strict press; 6-8x5; rest 2 min

65x8
70x6x3
65x7

B1. Floor press; 10-12x5; rest 1 min

80x12
85x12
90x10
90x10
85x10

B1. Bent over sinlge arm DB rows; 8-10x5; rest 1min

35x10
40x8x4

C1. Waiters walk; 10 steps x5/side; rest 1 min

50x5

C2. Weigthed vest ring rows @31x1; amrap unbroken x5; rest 2 min

20# x 7,5,5,5,5

D1. Hinge rows; 10 reps x5; rest 1 min

10x5

D2. DB side bends; 12-15x5; rest 1 min

45x15x5

E1. Straddle ups; 15 reps x4; rest 1 min

15x4

E2. Super man holds; 30 seconds x4; rest 1 min

30x4

E3. BAnd resisted bird dog; 10 reps x4/side; rest 1 min

10x4

This was a shoulder burner.  By the 'C' series my shoulders were burning.  Everything went well though.  Thanks!