July 18, 2017

Daily score: 7

Workout:

A1. Glute bridge with isometric hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?v=-3Rmg-1drdI

done

A2. Band resisted leg scissor; 10 reps x3; rest 1 min
https://www.youtube.com/watch?v=N_e42OX6blU

done

A3. Single leg hip thrust with hip flexion resistance; 5 reps x3/side;
rest 1 min
https://www.youtube.com/watch?v=UEneS5faHhI

done

B. Barbell carries (put KB's in bands on the collars to simulate a
yoke); 50 feet x5; rest 90 seconds

105 (bar plus hanging wt)
125
145
155
175

C. Lateral sled drag; 50 feet x5/side; rest 1 min bw sides




sled + 95/side
sled + 140 x 4/side

+
mobility work 15-20 min


done


Barbell carries felt much more stable this week.  Lateral sled drag was fun and different, it was definitely heavy enough to feel 'sticky' at places with the 140#.  Feeling good, did some shoulder mobility and feels like shoulders are loosening up back to normal.  Thanks!

July 17, 2017

Daily score: 5 (sore and tired from work)

Workout:

OFF/yoga/active recovery/mobility

I swam in the short neighborhood pool for 30 mins easy, 10mins or so with the kickboard.  I did a bunch of lower body stretching in the pool and 10 sets of standing hip CARs- which are awesome in the weightlessness.  

Everything about my shoulder girdle is sore and tight today.  Swimming helped loosen things up but I think I need a massage and some self rolling.  Will work on that tomorrow. Thanks!

July 16, 2017

Daily score: 6

Workout:

A. split jerk; build to a tough single

160 (from 125 to 160 by 5#'s, no misses)

B. Bench press; 3x3; rest 2 min

100,105,110

+
21-15-9
No push up burpees
TTB
60-40-20
double unders


11:05

+
mobility work 20-30 min

Done, glutes, hip flexors, adductors

I wasn't feeling 100% after whatever bug I had but I needed to move and wanted to do this workout.  I rested pretty much since Friday night and was sick of resting.  Once I got moving I felt good, warmed up for about 30 mins nice and easy.  My glutes and adductors have been super sore since Friday.  Which I think is odd...Friday's workout didn't seem that bad.  My adductors are always what I feel as tight when I start climbing on the mountain bike now too...and I can actually see them in my legs now for the first time.  I was super excited to hit 160 with no misses on the split jerk since I haven't done that movement in forever.  I was doing it without blocks and 160 was the first rep that was a little messy so I stopped there.  165 is my PR...I think.  Bench felt great.  Probably would have pushed to 115 if I had a spotter (my workout buddy is out of town). WOD went pretty well considering I haven't done TTB or DU's in forever.  I focused on form and breathing rather than speed.  TTB did not hurt my shoulder at all like it used to.  However,  I did fatigue at stringing them together.  I started with sets of 5 and by then end, just 2 at a time.  My right lat gives out first.  DU's went overall great!  No back pain AND- I was able to breathe!   I still had trouble feeling like I was gonna pee after about 15 reps but breathing and relaxing helped.  After mobilizing my sore legs/butt, I worked on kicking into a handstand and had some successs!  One time I held it for a good 5 seconds on so just from kicking up in space.  So satisfying.  Thanks!

July 14, 2017

Daily score: 7

Workout:

A. HAng power clean; build to a tough single

130

B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x5/side;
rest 90 sec bw sides

145,155,165,175,175

C. Single arm KB snatch tech work 10 min (alternate arms per 5 reps
and work on perfect positions)

Done

D. Rear foot elevated split squats; 8-10x3; rest 1 min bw sides

10/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

Everything went well.  Glad I got the time to work on kb snatch technique.  I watched some videos and feel like I made progress.  I was able to do 5/side at 35#.  Stretching: the third round seemed to really open the right hip.  Thanks!

July 13, 2017

Daily score: 7 (sore throat, mild onset of cold it feels like)

Workout:

Row sprint 10 seconds @100%
rest 50 seconds actively
row 20 seconds @100%
rest 40 seconds actively
row 30 seconds @100%
slow row 3 min @easy recovery work
x4 sets
(rest as needed to full recovery bw sets 2/3)

1818m cummulative for set 1 and 2
1820m cummulative for sets 3 and 4
Fastest pace/500m: 1:37
+
A. Large kip on rings - tech work 10 min (film)

Done

B1. False grip hang; amsap x3; rest 1 min

15,20,15

B2. Bent over wide grip barbell rows; 8-10x3; rest 1 min

65x10
75x10
80x10

B3. Tuck front lever hold; amsap x3; rest 1 min

23, 27, 26

B4. Bent over two arm trap 3 raises; 10-12x3; rest 2 min

5# x 12
8 x 12
8 x 12

C. Bottom of ring dip position knee raises; 10 reps x3; rest 1 min
(film one set)

Done

D. Top of ring dip position knee raises; amrap x3; rest 2 min (film one set)

Done

E. Free standing hs hold tech work 10 min

Done

+
mobility work 15-20 min

Mostly glutes

Rowing lit up my glutes but all and all these intervals were not too painful.  I was able to keep the pace below 1:40/500m on all the sprints.  I rested an extra 2 minutes between set 2 and 3.  Kipping: I have a small (really no big deal) strain of a low back muscle on the left, maybe the QL from mountain biking.  I definitely felt it when I jumped up on the rings the first time.  The cool thing was that as long as I kept my core tight it didn't pull at all.  So that motivated me to not get sloppy.  I don't think this was an awesome kipping day... but, watching the video I can see I have a few good ones.  I just rarely connect 2 good ones at a time.  I took a bunch of video hoping I would get better.  False grip hangs: this is more difficult to set the grip than when my feet are on the floor, to jump up and get it set was new.  I feel like I maybe slipped farther out of it than when I do ring rows etc. ...but maybe that is okay?  It wasn't as painful as I thought it would be.  Tuck front levers feel much stronger, I do feel a lot of work in my upper abs, midline below the ribs, they nearly cramp toward the end, and right lat gives out first everytime.  Knee raises went okay I think, hard not to swing a bit on the ones at the top of the dip.  I definitely feel my little rib muscles (serratus anterior?) working hard on the bottom of the dip knee ups.  Handstands were awesome today!  Something just clicked!  I wish I had videoed some but I was enjoying the music and in a flow.  Next time.  I did a lot of glute and hip flexor mobility.  I think I am getting a cold but it's not bad enough to lay low and I slept 9 hours after this workout so hoping I'm fighting it off.  Thanks!

July 12, 2017

Daily score: 7

Workout:

A. Tall kneeling barbell on back band resisted hip thrusts; 10 reps
x5; rest 90 seconds

Done

B. Barbell carries (put KB's in bands on the collars to simulate a
yoke); 50 feet x4; rest 90 seconds

35# KBs x 50 x 4

+
Slow heavy sled drag 800m for time (focus on heel-toe action to get
glutes and hamstrings activated, keep abs and mid line tight and don't
rush, let movement quality guide pace)

17:55 (sled + 80#)

+
mobility work 15-20 min

Amazing how wobbly I was with the first barbell walk.  I got way better as I started to figure it out, I think I was swinging my hips too much at first.  Sled was hard!  I probably made it too heavy and the route included a 200m hill.  But it was definitely 'slow and heavy'.  I had to stop and catch my breath here and there.  It felt hard on my calves but not bad.  Did some glute and upper body mobility.  Thanks!

July 10, 2017

Daily score: 7

Workout:

A1. Stbaility ball V ups; 10 reps x5; rest 1 min


10x5

A2. Seated medball russian twists; 20 reps x5; rest 1 min


35# x 20 x 5

A3. Side plank over arch; 10 reps x5; rest 1 min


10/side x 5

B1. Hanging straigth leg raises; 10 reps x5; rest 1 min


10 unbroken x 4
One set of 7/3

B2. Bent knee hollow body rocks; 45 seconds x5; rest 1 min


45 x 5

B3. Bent knee L sit hold; 45 secnods acccumulated x5; rest 3 min


45 x 5

+
mobility work 20-30 min** include isometric contractions

Done

What a solid satisfying core day!  I love my programming.  This was tough but I can feel progress and it feels like victory ;).  Super happy to have done the sets of 10 unbroken straight leg raises.  Hanging bent knee L-sits are feeling stronger too.  Everything was pretty fatigued by the end.  Spent at least 30 mins mobilizing arms and legs...and low back, low back muscles (not the injury) have been pretty tight after mountain biking Thursday and Friday last week.  Thanks!