Daily score: 8
Workout:
A. Barbell hip thrusts; 8 reps x4; rest 90 seconds
125, 145, 145, 145
B1. Single leg hip thrusts; 10 reps x4/side; rest 1 min
10/side x 4
B2. Single arm KB snatch; 8 reps x4/side rest 1 min
26#kb, 8/side x 4
B3. Single arm suitcase deadlifts; 8 reps x4/side; rest 1 min
70#kb, 8/side x 4
+
12 min amrap:
12 wall balls
8 box jumps 20" (step down and work on proper jump mechanics)
6 calories rowing
7 rounds + 12 + 5
+
mobility work 15-20 min
Done, plus a chiropractor massage
Glutes are still a bit sore, right more tight than left, as usual. WOD felt great, was getting 6 cals on the rower with 7-8 pulls. I didn't rest at all. Thanks!
Monday, August 14, 2017
Sunday, August 13, 2017
August 13, 2017
Daily score: 7
Workout:
A. Barbell/yoke walks; 50 feet x6; rest 90 seconds
35# kbs
45# plates
55# plates
70# plates
70# plates
70# plates
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x3/side; rest 90 sec
10#
20# x 2
C. Supine windshield wipers; 20 reps x3; rest 90 seconds
20x3
D. No push up burpees with 1 sec pause in the plank position (keep
midline as tight as possible); 10 reps x5; rest 90 seconds
10x5
+
1200m heavy continuous sled drag
Sled plus 65#
19:25
+
mobility work 20-30 min
Glutes/hami's
My glutes have been sooooo sore since the last glute workout. I stretched and warmed up for at least 30 minutes before this workout. Yoke walks felt great. The OH unilateral walks were super interesting. The first one at 20# on the right shoulder was truly challenging, that shoulder wanted to just give out. Weird. The second time on the side I took my time getting set before I took the first step and it went better. C and D went well. The sled drag was some serious work. Very satisfying. Thanks!
Workout:
A. Barbell/yoke walks; 50 feet x6; rest 90 seconds
35# kbs
45# plates
55# plates
70# plates
70# plates
70# plates
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x3/side; rest 90 sec
10#
20# x 2
C. Supine windshield wipers; 20 reps x3; rest 90 seconds
20x3
D. No push up burpees with 1 sec pause in the plank position (keep
midline as tight as possible); 10 reps x5; rest 90 seconds
10x5
+
1200m heavy continuous sled drag
Sled plus 65#
19:25
+
mobility work 20-30 min
Glutes/hami's
My glutes have been sooooo sore since the last glute workout. I stretched and warmed up for at least 30 minutes before this workout. Yoke walks felt great. The OH unilateral walks were super interesting. The first one at 20# on the right shoulder was truly challenging, that shoulder wanted to just give out. Weird. The second time on the side I took my time getting set before I took the first step and it went better. C and D went well. The sled drag was some serious work. Very satisfying. Thanks!
Saturday, August 12, 2017
August 11, 2017
Daily score: 8 (feeling way better after getting some extra sleep last night)
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete shoot throughs; 5 reps x3/side; rest 1 min
10 x 3
B1. Parallete push ups @31x1; amrap unbroken x3; rest 2 min
9,9,7
B2. DB bench press; 8-10x3; rest 2 min
35x10
40x10
40x8
C1. Bent over wide grip barbell rows; 8-10x3; rest 90 seconds
65x10
75x10
85x8
C2. Supinated grip eccentric only pull ups @41a1; amrap unbroken x3;
rest 90 seconds
10,10,10
D. Hanging L hold; amsap x4; rest 90 seconds
21,15,15,12
E. Single arm farmers walk; 50 feet x4/side; rest as needed bw sides
70#kb x 50/side x 4
It felt great to work on handstands again. I had a few really good holds. Grip and hands got fatigued first on the eccentric pull ups. Quads acted like they wanted to cramp some on the L-holds. Everything else went really well. Thanks!
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Parallete shoot throughs; 5 reps x3/side; rest 1 min
10 x 3
B1. Parallete push ups @31x1; amrap unbroken x3; rest 2 min
9,9,7
B2. DB bench press; 8-10x3; rest 2 min
35x10
40x10
40x8
C1. Bent over wide grip barbell rows; 8-10x3; rest 90 seconds
65x10
75x10
85x8
C2. Supinated grip eccentric only pull ups @41a1; amrap unbroken x3;
rest 90 seconds
10,10,10
D. Hanging L hold; amsap x4; rest 90 seconds
21,15,15,12
E. Single arm farmers walk; 50 feet x4/side; rest as needed bw sides
70#kb x 50/side x 4
It felt great to work on handstands again. I had a few really good holds. Grip and hands got fatigued first on the eccentric pull ups. Quads acted like they wanted to cramp some on the L-holds. Everything else went really well. Thanks!
Friday, August 11, 2017
August 10, 2017
Daily score: 6 (tired, too busy of a week with zero down time)
Workout:
A. Clean grip banded deadlifts; 2 reps on the min for 10 min (light and fast)
85# plus bands x 2 emom 10 mins
B. Single leg deadlifts; 6 reps x3/side; rest 1 min bw sides
85# x 6/leg x 3
C. TnG power snatch; 10 reps x5; rest 90 seconds actively
55# x 10 x 5
D. Barbell walking lunges; 20 steps x2; rest 2 min
95 x 20 x 2
E1. Standing in place B march; 3 reps x3; rest as needed
3/side x 3
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
10 sec x 3/side x 3
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
10 sec x 3/side x 3
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
15 sec x 3/side x 3
This was a great workout. I'm sure you would have gotten a kick out of how long it took me to set up the banded deadlifts...but I finally got a set up I was happy with and they went well. Single leg DL's went way better than in the past. TnG power snatch: it has been so long since I power snatched and I definitely looked and felt it. The first set was all over the place. I stayed light and worked on keeping tension and using my legs not back and going faster from the knee. Lunges felt great, I went heavier than usual at 95 since it was just two sets but it didn't feel that heavy. I think bar on the back just made it way easier. The 'E' series was way more difficult than it looks on paper. Good stuff. Lots of concentration to get the glutes firing. Thanks!
Workout:
A. Clean grip banded deadlifts; 2 reps on the min for 10 min (light and fast)
85# plus bands x 2 emom 10 mins
B. Single leg deadlifts; 6 reps x3/side; rest 1 min bw sides
85# x 6/leg x 3
C. TnG power snatch; 10 reps x5; rest 90 seconds actively
55# x 10 x 5
D. Barbell walking lunges; 20 steps x2; rest 2 min
95 x 20 x 2
E1. Standing in place B march; 3 reps x3; rest as needed
3/side x 3
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
10 sec x 3/side x 3
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
10 sec x 3/side x 3
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
15 sec x 3/side x 3
This was a great workout. I'm sure you would have gotten a kick out of how long it took me to set up the banded deadlifts...but I finally got a set up I was happy with and they went well. Single leg DL's went way better than in the past. TnG power snatch: it has been so long since I power snatched and I definitely looked and felt it. The first set was all over the place. I stayed light and worked on keeping tension and using my legs not back and going faster from the knee. Lunges felt great, I went heavier than usual at 95 since it was just two sets but it didn't feel that heavy. I think bar on the back just made it way easier. The 'E' series was way more difficult than it looks on paper. Good stuff. Lots of concentration to get the glutes firing. Thanks!
Wednesday, August 9, 2017
August 9, 2017
Daily score: 6 (I have been running since before I left for the games, long days at work yesterday and today, started this workout at 7p, got home way too late to do it last night, and all I have been wanting to do is workout! Rib still kinda stiff and sore.)
Workout:
Row sprint 10 seconds @100%
rest 20 seconds
x5
5 min active recovery row @easy pace
x3
Total= 4765m, 270 calories
+
A. CTB pull ups; accumulate 10 sets of 2-3 working on perfect
technique not for time
2, 3, 3, 3, 3, 2, 3, 2, 2, 2
B1. Band assisted chest to bar isometric hold (keep elbows down and
back and as close together as possible); 20 seconds x5; rest 40 sec
20 x 5
B2. Bent over single arm DB rows; 8-10x5/side; rest 2 min
45# x 8
40 x 8 x 2
35 x 8 x 2
C. Strict dips @22x1; amrap unbroken x4; rest 2 min (film sets and send)
2, 3, 3, 3
D1. Seated pike lifts; 10 reps x4; rest 30 sec
D2. Side plank; 30 seconds x4/side; rest 30 sec
D3. Arch body hold; 30 seconds x4; rest 30 sec
D4. Seated medball russian twists; 16 reps x4; rest 30 sec
D series done, 30# medball
+
mobility work 15-20 min
Shoulders, upper back
It felt so good to move after being stuck in an OR the last two days. I'm still so pumped after the Games it was miserable to be sitting around. I did do 150 air squats at work today and some standing hip CARs and Cossack squats. Finding that if I widen my stance a little bit I have an easier time keeping tension in my low back in the bottom of the squat.
Back to this workout- rowing felt great, glutes got kinda tight. CTB was crazy since it has been so long. The video shows my best effort at keeping a tight hollow body by I still bent my knees. The last three sets I tried for 3 reps but wasn't able to make contact with my chest on the third rep. CTB isometric holds are still incredibly challenging and I need the thickest band. I did discover that if I grabbed more of the bar to start out with, almost like a false grip (a little more over the bar), I was able to approximate my chest better. I do have a very hard time keeping the elbows down and back. Rows were fine, just felt heavy, I think maybe from some muscle fatigue. Dips are what the looked like in the videos. That is all I have to do bar dips on at the moment, I was going to do ring dips but I figured you would have said 'ring' if you meant ring. D series went well, arch body was the toughest, hard to keep my feet together.
I wanted to mention that I went for an easy jog a couple of the evenings in Madison just to get some air and clear my head and work out some stiffness. I have not jogged in forever and took it easy just to be safe. It felt good and I felt good the next day too. So that is progress! I also appartently lost 2 pounds throughout the week...I told you they were starving us! ;)
Thanks
Workout:
Row sprint 10 seconds @100%
rest 20 seconds
x5
5 min active recovery row @easy pace
x3
Total= 4765m, 270 calories
+
A. CTB pull ups; accumulate 10 sets of 2-3 working on perfect
technique not for time
2, 3, 3, 3, 3, 2, 3, 2, 2, 2
B1. Band assisted chest to bar isometric hold (keep elbows down and
back and as close together as possible); 20 seconds x5; rest 40 sec
20 x 5
B2. Bent over single arm DB rows; 8-10x5/side; rest 2 min
45# x 8
40 x 8 x 2
35 x 8 x 2
C. Strict dips @22x1; amrap unbroken x4; rest 2 min (film sets and send)
2, 3, 3, 3
D1. Seated pike lifts; 10 reps x4; rest 30 sec
D2. Side plank; 30 seconds x4/side; rest 30 sec
D3. Arch body hold; 30 seconds x4; rest 30 sec
D4. Seated medball russian twists; 16 reps x4; rest 30 sec
D series done, 30# medball
+
mobility work 15-20 min
Shoulders, upper back
It felt so good to move after being stuck in an OR the last two days. I'm still so pumped after the Games it was miserable to be sitting around. I did do 150 air squats at work today and some standing hip CARs and Cossack squats. Finding that if I widen my stance a little bit I have an easier time keeping tension in my low back in the bottom of the squat.
Back to this workout- rowing felt great, glutes got kinda tight. CTB was crazy since it has been so long. The video shows my best effort at keeping a tight hollow body by I still bent my knees. The last three sets I tried for 3 reps but wasn't able to make contact with my chest on the third rep. CTB isometric holds are still incredibly challenging and I need the thickest band. I did discover that if I grabbed more of the bar to start out with, almost like a false grip (a little more over the bar), I was able to approximate my chest better. I do have a very hard time keeping the elbows down and back. Rows were fine, just felt heavy, I think maybe from some muscle fatigue. Dips are what the looked like in the videos. That is all I have to do bar dips on at the moment, I was going to do ring dips but I figured you would have said 'ring' if you meant ring. D series went well, arch body was the toughest, hard to keep my feet together.
I wanted to mention that I went for an easy jog a couple of the evenings in Madison just to get some air and clear my head and work out some stiffness. I have not jogged in forever and took it easy just to be safe. It felt good and I felt good the next day too. So that is progress! I also appartently lost 2 pounds throughout the week...I told you they were starving us! ;)
Thanks
Wednesday, August 2, 2017
August 1, 2017
Daily score: 7
Workout:
A. Step ups with hip flexion; 10 reps x4/side; rest 1 min
Done
B. Reverse lunge with hip flexion; 10 reps x4/side; rest 1 min
Done
C. Banded marches with barbell overhead; 90 seconds continuous work
x6; rest 2 min
35# bar x 90 x 6
+
Lateral sled drags:
50 feet x5/side; rest 1 min bw sides
Sled + 140 x 50 x 5/side
+
Reverse sled drags;
50 feet x5/side; rest 1 min
Sled + 140 x 5
+
Heavy sled push:
20 seconds @100% effort
rest 3 min
x4
Skipped d/t rib
+
mobility work 15-20 min
Legs/glutes
Great workout, helped me put off packing which I hate. Nothing much to say, went as well as last week. I skipped the pushes since the rib is finally calming down I didn't want to piss it off and lose sleep. Hope to see you soon! Thanks!
Workout:
A. Step ups with hip flexion; 10 reps x4/side; rest 1 min
Done
B. Reverse lunge with hip flexion; 10 reps x4/side; rest 1 min
Done
C. Banded marches with barbell overhead; 90 seconds continuous work
x6; rest 2 min
35# bar x 90 x 6
+
Lateral sled drags:
50 feet x5/side; rest 1 min bw sides
Sled + 140 x 50 x 5/side
+
Reverse sled drags;
50 feet x5/side; rest 1 min
Sled + 140 x 5
+
Heavy sled push:
20 seconds @100% effort
rest 3 min
x4
Skipped d/t rib
+
mobility work 15-20 min
Legs/glutes
Great workout, helped me put off packing which I hate. Nothing much to say, went as well as last week. I skipped the pushes since the rib is finally calming down I didn't want to piss it off and lose sleep. Hope to see you soon! Thanks!
Tuesday, August 1, 2017
July 31, 2017
Daily score: 7
Workout:
A1. Side plank over arch isometric hold; 30 seconds x5; rest 30 sec
30/side x 5
A2. Supine windshield wipers; 20 reps x6; rest 30 sec
20 x 6
A3. Hollow body hold with PVC in band overhead into straight arm lat
pull downs; 10 reps x6; rest 3 min
10 x 6
B1. Tall kneeling KB halos; 5 slow controlled circles in both
directions x4; rest 1 min
26# kb x 5/direction x 4
B2. Tuck ups; 20 reps x4; rest 1 min
20 x 4
B3. Super man hold; 45 seconds x4; rest 1 min
45 x 4
+
mobility work 20-30 min
Legs/glutes, some lacrosse ball shoulder rolling
Work was slow and long today and I did 130 slow air squats with bunch of standing hip CARs in the OR. This workout went well, I definitely was sore in the rib but doesn't matter, can't hurt it anymore than it already is and it is getting better. The hardest thing for me were the superman holds, I really have to focus on staying calm and controlling my breath. Thanks!
Workout:
A1. Side plank over arch isometric hold; 30 seconds x5; rest 30 sec
30/side x 5
A2. Supine windshield wipers; 20 reps x6; rest 30 sec
20 x 6
A3. Hollow body hold with PVC in band overhead into straight arm lat
pull downs; 10 reps x6; rest 3 min
10 x 6
B1. Tall kneeling KB halos; 5 slow controlled circles in both
directions x4; rest 1 min
26# kb x 5/direction x 4
B2. Tuck ups; 20 reps x4; rest 1 min
20 x 4
B3. Super man hold; 45 seconds x4; rest 1 min
45 x 4
+
mobility work 20-30 min
Legs/glutes, some lacrosse ball shoulder rolling
Work was slow and long today and I did 130 slow air squats with bunch of standing hip CARs in the OR. This workout went well, I definitely was sore in the rib but doesn't matter, can't hurt it anymore than it already is and it is getting better. The hardest thing for me were the superman holds, I really have to focus on staying calm and controlling my breath. Thanks!
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