Daily score: 6 (tired, too much party this weekend)
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete push ups @31x1; amrap unbroken x5; rest 2 min
11, 8, 8, 8, 8
C. Seated top to top DB Z press; 14 alt'ing reps x5; rest 2 min
25, 25, 30, 30, 25
D1. Top of ring dip support hold; amsap x4; rest 1 min
26, 25, 31, 27
D2. Bottom of ring dip support hold; amsap x4; rest 1 min
20, 13, 16, 13
D3. Pull up bar to chest isometric hold; 20 secods x4 rest 2 min (use
bands if needed to obtain a proper position with scaps retracted)
20 x 4
Not my best handstand day. 30# Z press was really hard. Support holds went well. Chest to bar is the hardest...it's not the height that is hard, it's the pulling forward into the bar. Thanks!
Monday, July 10, 2017
Thursday, July 6, 2017
July 6, 2017
Daily score: 8
Workout:
Morning:
Mountain biking- 3 hours, tough trail, lots of climbing (mostly up and down mixed together) in 90 degree plus heat, took a good fall and got scraped up pretty good but nothing hurt, tons of fun
Evening:
A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load *increased load from last week
120 x 10 complexes
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x4/side;
rest 90 sec bw sides
125, 135, 145, 155
C. Russian KBS; 15 reps fast and aggressive x4; rest 90 sec
53# kb x 15 x 4
D. both feet elevated in place split squats @22x1; 6-8x3/side; rest 90
sec bw sides
8/side x 3
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Felt great riding today, endurance and leg strength are constantly improving. It was hot. Afterward, I hydrated well, ate and then felt like doing this workout. Enjoyed moving the barbell again. Jefferson deadlifts still feel awkward but I think I did better this week at even weight distribution versus using the front leg more. Everything else went well and I am definitely tired and ready to sleep! Thanks!
Workout:
Morning:
Mountain biking- 3 hours, tough trail, lots of climbing (mostly up and down mixed together) in 90 degree plus heat, took a good fall and got scraped up pretty good but nothing hurt, tons of fun
Evening:
A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load *increased load from last week
120 x 10 complexes
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x4/side;
rest 90 sec bw sides
125, 135, 145, 155
C. Russian KBS; 15 reps fast and aggressive x4; rest 90 sec
53# kb x 15 x 4
D. both feet elevated in place split squats @22x1; 6-8x3/side; rest 90
sec bw sides
8/side x 3
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Felt great riding today, endurance and leg strength are constantly improving. It was hot. Afterward, I hydrated well, ate and then felt like doing this workout. Enjoyed moving the barbell again. Jefferson deadlifts still feel awkward but I think I did better this week at even weight distribution versus using the front leg more. Everything else went well and I am definitely tired and ready to sleep! Thanks!
Wednesday, July 5, 2017
July 5, 2017
Daily score: 6 (sore quads, tired from being up late last night)
Workout:
Row 2k for time
8:19
+
A. Medium magnitude kips on rings tech work - 10 min
Done
B. False grip ring rows; 6 reps + 10 sec isometric hold at the top of
ring row positoin x5; rest 90 seconds
6 x 5
C. Seated Muscle up transitions with feet assistance; 6 reps x5; rest 1 min
6 x 5
D. Negative strict ring dips; accumulate 10 slow controlled reps
10
E1. Top of dip support hold; amsap x4; rest 90 sec
22, 20, 22, 19
E2. Bottom of dip ring support hold; amsap x4; rest 90 sec
15, 15, 12, 13
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done
Closed my eyes and aimed for the pace of effort I would equate to a 1 mile sprint run on the row. Opened my eyes and had about 400m left. I pushed the last 400m but still did not PR, I've done 8:12 before. I think if I want to do better I'd need to pace the first 1000m and push the last 1000m maybe...or a gazillion other possibilities. Kipping is feeling way better, feeling more able to keep my body tight while flexing at the shoulder. Everything else basically went well and smoked my shoulders. I was surprised I could still hold a handstand by the time they came around. Handstands actually went well. My girlfriend did this workout with me and is a great spotter. Added the videos to show my efforts to improve the positions. Thanks!
Workout:
Row 2k for time
8:19
+
A. Medium magnitude kips on rings tech work - 10 min
Done
B. False grip ring rows; 6 reps + 10 sec isometric hold at the top of
ring row positoin x5; rest 90 seconds
6 x 5
C. Seated Muscle up transitions with feet assistance; 6 reps x5; rest 1 min
6 x 5
D. Negative strict ring dips; accumulate 10 slow controlled reps
10
E1. Top of dip support hold; amsap x4; rest 90 sec
22, 20, 22, 19
E2. Bottom of dip ring support hold; amsap x4; rest 90 sec
15, 15, 12, 13
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done
Closed my eyes and aimed for the pace of effort I would equate to a 1 mile sprint run on the row. Opened my eyes and had about 400m left. I pushed the last 400m but still did not PR, I've done 8:12 before. I think if I want to do better I'd need to pace the first 1000m and push the last 1000m maybe...or a gazillion other possibilities. Kipping is feeling way better, feeling more able to keep my body tight while flexing at the shoulder. Everything else basically went well and smoked my shoulders. I was surprised I could still hold a handstand by the time they came around. Handstands actually went well. My girlfriend did this workout with me and is a great spotter. Added the videos to show my efforts to improve the positions. Thanks!
Tuesday, July 4, 2017
July 4, 2017
Daily score: 10 (favorite day of the year and feeling great, slept in, and a couple girlfriends joined me for this one)
Workout:
Sled pushes;
10 seconds @80%
10 seconds @90%
10 seconds all out
rest 3 min
x8 sets
Done, sled plus 70#
+
A. Tall kneeling barbell on back band resisted hip thrusts; 10 reps x4; rest 90 seconds
10 x 4 with 35# barbell
B. Walking lunges @2010 - 200m "for time" - ensure that you are doing
this with perfect movement quality and not using your hands for
assistance, just let your fatigue guide how hard you push
9:04 no stopping (measure distance with my garmin watch)
+
mobility work 15-20 min
Done, couch stretch plus hip isometrics
Sleds were wicked but better with company and we got it done before it got too hot. Still had really shaky legs after but no nausea and no headache. Rested about 10 mins after before moving on. It seems sled mostly gets my quads. Lunges went better than I thought, they were hard but I kept a steady pace the whole time and didn't need to stop and rest or really slow down. Excited for the evening! Thanks!
Workout:
Sled pushes;
10 seconds @80%
10 seconds @90%
10 seconds all out
rest 3 min
x8 sets
Done, sled plus 70#
+
A. Tall kneeling barbell on back band resisted hip thrusts; 10 reps x4; rest 90 seconds
10 x 4 with 35# barbell
B. Walking lunges @2010 - 200m "for time" - ensure that you are doing
this with perfect movement quality and not using your hands for
assistance, just let your fatigue guide how hard you push
9:04 no stopping (measure distance with my garmin watch)
+
mobility work 15-20 min
Done, couch stretch plus hip isometrics
Sleds were wicked but better with company and we got it done before it got too hot. Still had really shaky legs after but no nausea and no headache. Rested about 10 mins after before moving on. It seems sled mostly gets my quads. Lunges went better than I thought, they were hard but I kept a steady pace the whole time and didn't need to stop and rest or really slow down. Excited for the evening! Thanks!
Monday, July 3, 2017
July 3, 2017
Daily score: 7
Workout:
A1. Stbaility ball V ups; 10 reps x4; rest 1 min
10 x 4
A2. Seated medball russian twists; 20 reps x4; rest 1 min
20 x 4 (30#)
A3. Side plank over arch; 10 reps x4; rest 1 min
10/side x 4
B1. Hanging straigth leg raises; 10 reps x4; rest 1 min
10 x 4
B2. Bent knee hollow body rocks; 45 seconds x4; rest 1 min
45 x 4
B3. Bent knee L sit hold; 45 secnods acccumulated x4; rest 3 min
45 x 4
+
mobility work 20-30 min** include isometric contractions
Done
Great workout! I think the bent knee L-sit was the most difficult but it was all challenging. Guessing the second video of the v-ups is the way you want me doing them because they were harder that way. Mobility went well, I felt like I got some movement in the right hip on the third set of isometrics. Thanks!
Workout:
A1. Stbaility ball V ups; 10 reps x4; rest 1 min
10 x 4
A2. Seated medball russian twists; 20 reps x4; rest 1 min
20 x 4 (30#)
A3. Side plank over arch; 10 reps x4; rest 1 min
10/side x 4
B1. Hanging straigth leg raises; 10 reps x4; rest 1 min
10 x 4
B2. Bent knee hollow body rocks; 45 seconds x4; rest 1 min
45 x 4
B3. Bent knee L sit hold; 45 secnods acccumulated x4; rest 3 min
45 x 4
+
mobility work 20-30 min** include isometric contractions
Done
Great workout! I think the bent knee L-sit was the most difficult but it was all challenging. Guessing the second video of the v-ups is the way you want me doing them because they were harder that way. Mobility went well, I felt like I got some movement in the right hip on the third set of isometrics. Thanks!
Saturday, July 1, 2017
July 1, 2017
Daily score: 5 (just sore shoulders and neck/traps, otherwise feel great)
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete push ups @31x1; amrap unbroken x4; rest 2 min
10, 10, 9, 8
C. Seated top to top DB Z press; 14 alt'ing reps x4; rest 2 min
20, 25, 25, 25
D1. Top of ring dip support hold; amsap x3; rest 1 min
31, 25, 28
D2. Bottom of ring dip support hold; amsap x3; rest 1 min
17, 17, 15
D3. Pull up bar to chest isometric hold; 20 secods x3; rest 2 min (use
bands if needed to obtain a proper position with scaps retracted)
20 x 3
Shoulders and traps are sore and tight. I am noticing an anterior deltoid muscle I have never seen before, so things are happening. I got to sleep in today, then train my soccer peeps, then took a delightful 2 hour nap and then enjoyed this workout all by myself today. Took some video to show you where I am at and be sure the positions look good. Not a great day at handstands for me, I can usually hold a bit longer with a spotter, but it still feels way more controlled than in the past. Para push ups felt solid other that in the bottom I could feel my sore shoulders/chest stretching, in a good way. Z press was tough the last few reps. Top and bottom supports: I was actually a bit trepidatious going into them just because of the soreness and thought I may just fall out of them, have no strength. But then I managed just fine. I hope they look right. The C2B position must be a very weak one for me. I can't get my chest to the bar at all without band help, I can get high but not approximate. I can do it kipping for what that's worth. In the video, you can see with just the green band I was still about an inch away and with the two thick bands I was able to barely keep contact. So plenty of progress to make! Thanks!
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete push ups @31x1; amrap unbroken x4; rest 2 min
10, 10, 9, 8
C. Seated top to top DB Z press; 14 alt'ing reps x4; rest 2 min
20, 25, 25, 25
D1. Top of ring dip support hold; amsap x3; rest 1 min
31, 25, 28
D2. Bottom of ring dip support hold; amsap x3; rest 1 min
17, 17, 15
D3. Pull up bar to chest isometric hold; 20 secods x3; rest 2 min (use
bands if needed to obtain a proper position with scaps retracted)
20 x 3
Shoulders and traps are sore and tight. I am noticing an anterior deltoid muscle I have never seen before, so things are happening. I got to sleep in today, then train my soccer peeps, then took a delightful 2 hour nap and then enjoyed this workout all by myself today. Took some video to show you where I am at and be sure the positions look good. Not a great day at handstands for me, I can usually hold a bit longer with a spotter, but it still feels way more controlled than in the past. Para push ups felt solid other that in the bottom I could feel my sore shoulders/chest stretching, in a good way. Z press was tough the last few reps. Top and bottom supports: I was actually a bit trepidatious going into them just because of the soreness and thought I may just fall out of them, have no strength. But then I managed just fine. I hope they look right. The C2B position must be a very weak one for me. I can't get my chest to the bar at all without band help, I can get high but not approximate. I can do it kipping for what that's worth. In the video, you can see with just the green band I was still about an inch away and with the two thick bands I was able to barely keep contact. So plenty of progress to make! Thanks!
June 30, 2017
Daily score: 7 (just kinda tired)
Workout:
A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load
105
110
115x8
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x3/side;
rest 90 sec bw sides
https://www.youtube.com/watch?v=3NqtLYi0BIE
125x6
135x6
145x6
C. Russian KBS; 15 reps fast and aggressive x3; rest 90 sec
53# x 15 x 3
D. both feet elevated in place split squats @22x1; 6-8x2/side; rest 90
sec bw sides
8/side x 2 (used about 6 inches elevation, felt best)
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
Done
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Felt so good to move a barbell again! DLs were odd feeling but went well. I could probably manage holding some DBs on the split squats, added height in order to reach good depth. I added the pics to be sure I was doing the iso leg holds correct. The second pic- is this what you meant for the position for internal rotation isometrics on the opposite leg? Upper body feeling sore the next day (probably from thursday?), shoulder girdle and traps, in a good way! Thanks!
Workout:
A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load
105
110
115x8
B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x3/side;
rest 90 sec bw sides
https://www.youtube.com/watch?v=3NqtLYi0BIE
125x6
135x6
145x6
C. Russian KBS; 15 reps fast and aggressive x3; rest 90 sec
53# x 15 x 3
D. both feet elevated in place split squats @22x1; 6-8x2/side; rest 90
sec bw sides
8/side x 2 (used about 6 inches elevation, felt best)
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
Done
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
Felt so good to move a barbell again! DLs were odd feeling but went well. I could probably manage holding some DBs on the split squats, added height in order to reach good depth. I added the pics to be sure I was doing the iso leg holds correct. The second pic- is this what you meant for the position for internal rotation isometrics on the opposite leg? Upper body feeling sore the next day (probably from thursday?), shoulder girdle and traps, in a good way! Thanks!
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