Daily score: 8
Workout:
A1. Seated medball russian twists; 20 reps x4; rest 1 min
20# x 20 x 4
A2. Plank with feet on stability ball knee tucks; 10 slow controlled
reps x4; rest 1 min
10 x 4
B1. Side plank; 30 seconds x4; rest 30 sec
30/side x 4
B2. Hollow body hold; 30 seconds x4; rest 30 sec
30 x 4
B3. HAnging L hold; 30 seconds accumulated x4; rest 30 sec
30 x 4
C1. Side to side cossack squats; 5 slow controlled reps x3; rest 1 min
5/side x 3
C2. Quadruped hip CARs; 2 slow controlled reps x3; rest 1 min
2/side x 3
C3. Tall kneeling hip extensions; 10 reps x3; rest 1 min
10 x 3
+
mobility work 20-30 min
Done
This was all quite satisfying. Kneeling hip extensions lit up my hip flexors. Felt good to stretch them out after. Thanks!
Sunday, June 11, 2017
June 10, 2017
Daily score: 8
Workout:
Active recovery work 20 min
I hike the hills around my house for 30 minutes and then rowed for 10 minutes/ 122 calories
+
45-60 min mobility work
Done
Felt good! Nothing much to add. Thanks!
Workout:
Active recovery work 20 min
I hike the hills around my house for 30 minutes and then rowed for 10 minutes/ 122 calories
+
45-60 min mobility work
Done
Felt good! Nothing much to add. Thanks!
Thursday, June 8, 2017
June 7, 2017
Daily score: 9
Workout:
A. Slow controlled kip swing development work on rings; 10 min tech work
Done
B. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x4; rest as needed
5 x 4
C. Inverted hang on rings; 20 seconds x4; rest 1:40
20 x 4
D1. Ring rows @41x1; amrap unbroken x3; rest 90 seconds
11, 11, 11
D2. Neutral grip DB bench press; 8-10x3; rest 90 sec
30 x 10
40 x 10
40 x 10
E. Free standing hs hold tech work 10 min
Done
+
20 min amrap @moderate effort
row 500m
50 feet farmers walk
6 tire flips
10 burpees
4 rounds + 225m
+
Assault bike 10 min easy
I rowed for 10 mins
This was super fun. So pleased with how my high rings turned out under my deck. Kipping was awkward since it has been so long. The seated banded muscle ups were hard, I broke it down to 4 sets of 5 because I could only do two good ones in a row. I have a hard time pressing out of the dip. Especially if I don't pull high enough. Inverted hangs were pretty easy. D series went well. Free standing handstand work with a spotter was AMAZING. So much more of 'a feel' for the real thing than being against the wall. Most of my attempts were just under 30 seconds with some good progress on control. WOD was fun. We used 50# dbs for the farmer carry and by the 3rd round it was all I could do to make it 50 feet without losing my grip. All my 500's were close to 2:05. Thanks!
Workout:
A. Slow controlled kip swing development work on rings; 10 min tech work
Done
B. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x4; rest as needed
5 x 4
C. Inverted hang on rings; 20 seconds x4; rest 1:40
20 x 4
D1. Ring rows @41x1; amrap unbroken x3; rest 90 seconds
11, 11, 11
D2. Neutral grip DB bench press; 8-10x3; rest 90 sec
30 x 10
40 x 10
40 x 10
E. Free standing hs hold tech work 10 min
Done
+
20 min amrap @moderate effort
row 500m
50 feet farmers walk
6 tire flips
10 burpees
4 rounds + 225m
+
Assault bike 10 min easy
I rowed for 10 mins
This was super fun. So pleased with how my high rings turned out under my deck. Kipping was awkward since it has been so long. The seated banded muscle ups were hard, I broke it down to 4 sets of 5 because I could only do two good ones in a row. I have a hard time pressing out of the dip. Especially if I don't pull high enough. Inverted hangs were pretty easy. D series went well. Free standing handstand work with a spotter was AMAZING. So much more of 'a feel' for the real thing than being against the wall. Most of my attempts were just under 30 seconds with some good progress on control. WOD was fun. We used 50# dbs for the farmer carry and by the 3rd round it was all I could do to make it 50 feet without losing my grip. All my 500's were close to 2:05. Thanks!
Tuesday, June 6, 2017
June 6, 2017
Daily score: 9
Workout:
Sled pushes; 20 seconds continuous @90-95% effort
rest 2:10
x5 sets
Sled plus 75# x 5, 20 second pushes
+
A1. Seated KB QL marches; 20 "steps" x3; rest 1 min
35# kb, 20 x 3
A2. Seated 90-90 swivel hips to extension; 4 slow contorlled reps x3; rest 1 min
4x3
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
5/side x 4
C1. Banded marches; 2 min continuous x2; rest 2 min (two bands
attached to something on the ground, wrapped around a weight belt then
march in place with the load pulling you down)
2min x 3
C2. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 3
+
mobility work 15-20 min
Done
Sled pushes certainly are hard! Amazing how just 5, 20 second pushes can get me breathing heavy and light up my quads. Was awesome. Neighbor's loved it too. The 90/90 hip extensions were great, definitely more tight on the right hip. Banded marches were harder than they looked in the video, definitely a core challenge too. Thanks!
Workout:
Sled pushes; 20 seconds continuous @90-95% effort
rest 2:10
x5 sets
Sled plus 75# x 5, 20 second pushes
+
A1. Seated KB QL marches; 20 "steps" x3; rest 1 min
35# kb, 20 x 3
A2. Seated 90-90 swivel hips to extension; 4 slow contorlled reps x3; rest 1 min
4x3
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
5/side x 4
C1. Banded marches; 2 min continuous x2; rest 2 min (two bands
attached to something on the ground, wrapped around a weight belt then
march in place with the load pulling you down)
2min x 3
C2. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 3
+
mobility work 15-20 min
Done
Sled pushes certainly are hard! Amazing how just 5, 20 second pushes can get me breathing heavy and light up my quads. Was awesome. Neighbor's loved it too. The 90/90 hip extensions were great, definitely more tight on the right hip. Banded marches were harder than they looked in the video, definitely a core challenge too. Thanks!
June 5, 2017
Daily score: 8
Workout:
A. Tall kneeling KB halos; 5 slow controlled reps in both directions
x6; rest 90 seconds
26# kb x10 x5
B1. Row sprint 15 seconds @100% x5 rest 15 sec
6 cals, 6,5,5,6,5
B2. Bent knee hollow body rocks; 30 seconds x5 rest
30x5
B3. HS hold against wall; 30 seconds x5; rest as needed to recovery
30x5
C. Band hip adductions/abductions; 10 reps in both movements x5/side; rest 1min
10each/side x5
+
25 min amrap:
20 sec plank hold
50meter two arm KB front rack carry
20 sec side plank per side
250m row
7 rounds +20+50+20+14
+
mobility work 20-30 min
Done in the pool
Then:
Mountain biking, 9 miles, 2.5 hours, not sure elevation gain but a solid 2 mile climb at the end.
Great day full of activity. I need to hydrate better in the heat. Workout went well. Pushed on the amrap in order to not let my friend catch me. Riding was good but I was exhausted and starving when we were done. Feeling recovered the next day though and ready for this evening's workout. Thanks!
Workout:
A. Tall kneeling KB halos; 5 slow controlled reps in both directions
x6; rest 90 seconds
26# kb x10 x5
B1. Row sprint 15 seconds @100% x5 rest 15 sec
6 cals, 6,5,5,6,5
B2. Bent knee hollow body rocks; 30 seconds x5 rest
30x5
B3. HS hold against wall; 30 seconds x5; rest as needed to recovery
30x5
C. Band hip adductions/abductions; 10 reps in both movements x5/side; rest 1min
10each/side x5
+
25 min amrap:
20 sec plank hold
50meter two arm KB front rack carry
20 sec side plank per side
250m row
7 rounds +20+50+20+14
+
mobility work 20-30 min
Done in the pool
Then:
Mountain biking, 9 miles, 2.5 hours, not sure elevation gain but a solid 2 mile climb at the end.
Great day full of activity. I need to hydrate better in the heat. Workout went well. Pushed on the amrap in order to not let my friend catch me. Riding was good but I was exhausted and starving when we were done. Feeling recovered the next day though and ready for this evening's workout. Thanks!
Friday, June 2, 2017
June 1, 2017
Dailh score: 9
Workout:
A1. Single arm DB rows; 8-10x4; rest 1 min
40x10/side x 4
A2. Seated single arm band lat pull downs; 10 slow controlled reps
with 2 sec pause at the bottom x4/side; rest 1 min
10/side x 4
B. Passive hang to active hang to tuck front lever pull to slow
controlled negative back to passive hang; accumulate 10 reps of the
complex with a 2 sec pause in each position - accumulate reps for
quality, not for time
10
C1. Single arm DB push press; 8-10x3; rest 1 min
35x10
40x10
40x10
C2. Parallete shoot throughs; 4 slow controlled reps x3; rest 1 min
4x3
D. Wall rebalancing drills in HS hold positions; 10 min
9, 20-30 sec attempts
+
Sled drag 15 min continuous @moderate load working on hamstring
activation and keeping mid line tight in the low abs
+
Assault bike 10 min easy
I waited to post this because I had ordered a sled and was hoping I would get it in time to do the sled drag later in the day but it didn't get here in time. So I missed the sled and the bike. But the sled is here now, so next time! This workout went really well. I had some major breakthroughs on the handstand holds. Hard to put into words but my body is figuring it out. Thanks!
Workout:
A1. Single arm DB rows; 8-10x4; rest 1 min
40x10/side x 4
A2. Seated single arm band lat pull downs; 10 slow controlled reps
with 2 sec pause at the bottom x4/side; rest 1 min
10/side x 4
B. Passive hang to active hang to tuck front lever pull to slow
controlled negative back to passive hang; accumulate 10 reps of the
complex with a 2 sec pause in each position - accumulate reps for
quality, not for time
10
C1. Single arm DB push press; 8-10x3; rest 1 min
35x10
40x10
40x10
C2. Parallete shoot throughs; 4 slow controlled reps x3; rest 1 min
4x3
D. Wall rebalancing drills in HS hold positions; 10 min
9, 20-30 sec attempts
+
Sled drag 15 min continuous @moderate load working on hamstring
activation and keeping mid line tight in the low abs
+
Assault bike 10 min easy
I waited to post this because I had ordered a sled and was hoping I would get it in time to do the sled drag later in the day but it didn't get here in time. So I missed the sled and the bike. But the sled is here now, so next time! This workout went really well. I had some major breakthroughs on the handstand holds. Hard to put into words but my body is figuring it out. Thanks!
Thursday, June 1, 2017
May 31, 2017
Daily score: 9
Workout:
A. Side plank top leg hip abductions; 5 reps slow and cotnrolled with
a 2 sec isometric pause at the top x4; rest as needed bw legs
5/side x 4
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
5/side x 4
C1. Two arm Goblet hold KB lunge with rotation (rotate over the front
leg, don't rest on the knee, let it hover over the ground); 12 alt'ing
steps with a 1 sec pause on the rotation x4; rest 1 min
26#kb x 12 x 4
B2. Good morning position hip airplanes; 3 slow controlled reps x4; rest 1 min
3/side x 4
C. Single arm KB sumo stance deadlift; 6 reps x4/side; rest 1 min bw
sides (aggressively contract glutes and focus on external rotation of
the hips)
53#kb x 6/side x 4
D. DB power snatch; 24 alt'ing reps x2; rest 2 min
45#x24x2
+
mobility work 15-20 min
All of this went well. I balance way better on the right leg for the hip airplanes. Happy I made it through both DB snatch sets with 45# dbs, they were challenging. Thanks!
Workout:
A. Side plank top leg hip abductions; 5 reps slow and cotnrolled with
a 2 sec isometric pause at the top x4; rest as needed bw legs
5/side x 4
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
5/side x 4
C1. Two arm Goblet hold KB lunge with rotation (rotate over the front
leg, don't rest on the knee, let it hover over the ground); 12 alt'ing
steps with a 1 sec pause on the rotation x4; rest 1 min
26#kb x 12 x 4
B2. Good morning position hip airplanes; 3 slow controlled reps x4; rest 1 min
3/side x 4
C. Single arm KB sumo stance deadlift; 6 reps x4/side; rest 1 min bw
sides (aggressively contract glutes and focus on external rotation of
the hips)
53#kb x 6/side x 4
D. DB power snatch; 24 alt'ing reps x2; rest 2 min
45#x24x2
+
mobility work 15-20 min
All of this went well. I balance way better on the right leg for the hip airplanes. Happy I made it through both DB snatch sets with 45# dbs, they were challenging. Thanks!
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