November 8, 2017

Daily score: 7

Workout:

A. Slow kipping pull up tech work 10 min * film best attempts

Done

B. Seated muscle up skill work - accumulate ~10-20 reps in 10 min
https://www.youtube.com/watch?v=c_KqVgvDCvs

Done

C1. Bent over single arm DB rows; 8-10x3; rest 1 min

40x10
40x9
40x8

C2. Tall kneeling landmine press; 8-10x3; rest 1 min

55x10
65x10x2

D. Stability ball stir the pots with maximal core tension; 3 slow
controlled reps in both directions (keep butt tight as well)

Done

E1. Side plank; 20 seconds x3/side; rest 20 sec

Done

E2. Hanging L hold; amsap x3; rest 20 sec

20, 20, 20

E3. Seated straddle lifts; 10 reps x3; rest as needed

10 x 3

I tried to go slow on the kips, they always seem to gain momentum though.  Seated mu's were fun, had to try really hard to not use my legs.  Everything else went great.  Thanks!

November 7, 2017

Daily score:  6

Workout:

A. Weighted pull ups; 2-3x5; rest 2 min

20x3
26x3
26x3
31x2
26x2

B1. Bent over single arm DB rows; 10-12x3; rest 1 min

35x12x3

B2. Single arm DB bench press; 10-12x3; rest 1 min

35x12
40x12x2

C1. Tall kneeling single arm DB bench press; 10-12x4; rest 1 min

20x12
25x12x3

C2. Slow controlled large magnitude kip swings; 10 reps x4; rest 1 min

10x4

D. Band assisted (or ring thing) strict muscle ups; accumulate 20 slow
controlled reps (weight them if needed)

20, unweighted

Everything went well.  I was able to push out of all the dips on the muscle ups, each a struggle though.  I did mostly sets of 3.  Thanks!

November 6, 2017

FDaily score:  6

Workout:

Assault bike 10 min easy

70 cals

walk 10 min easy (if you can, and barefoot on a soft surface would be
best... or minimalist shoes)

Done, barefoot on grass

+
Ankle strengthening work:
Intrinsic foot musculature work 10 min
https://www.youtube.com/watch?v=2OOJ9AQ1AEg&t=258s
 *use the non injured foot as the reference and then try to establish
the same output from the injured foot

Done

+
Standing single leg balance:
 - stand on one leg for max time x3 attempts per side, then 3 attempts
with eyes closer per side.  Report time

Left, good foot/ Right, bad
Eyes open:
4 mins/ :31
2 mins/ 1:05
2 mins/ :50
Eyes closed:
:25/ :06
:27/ :09
:43/ :07

+
Walk drills:
25 feet x4:
 - on heels
 - on toes pointed out
 - on toes pointed in
 - wide stance inside of foot
 - narrow stance outside of foot

 Done

+
Y balance test work:
https://www.youtube.com/watch?v=MdypNR9Hx9Q&t=5s
 10 min

Done

Walking felt great.  Bike felt great.   The intrinsic foot work was okay until the toes on the step calf raises.  I could just barely do those on the right.  The standing on one leg on the good leg with eyes open was pretty easy, I could have gone past 4 mins, I just got bored.  I stoppped at 2 mins after that.  Very surprised how hard it was with my eyes closed compared to open.  And obviously the right leg struggled.  Walking drills: the most uncomfortable/difficult was walking on toes pointed in and out.  Y balance was as expected, more challenging on the right but not toooo bad.  Thanks!

November 4, 2017

Daily score:

Workout:

Swim kick drills:
50y two arm kickboard @low intensity
rest as needed
x4 sets

 Done

+
Swim with buoy bw legs:
100y swim
rest as needed
x3 sets

 Done

+
underwater swim tech work (make sure lifeguard is on duty and do not
push yourself too much on this)

Done

Total swim time around 35 minutes.  Kicking felt really okay, just some fatigue in the ligaments.  Thanks!

November 3, 2017

Daily score: 8

Workout:

Assault bike barefoot working on slowly moving the ankle through an
entire range through the motion 10 min

44 cals

+
A. CTB tech work 10 min

Done, see videos

B. Strict hspu negative tech work 10 min

Done, see video

C. Bench press; 10-12x5; rest 2 min

75x12
85x12
90x12
95x10
95x7

D. Ring plank; amsap x4/side; rest 1 min (externally rotate and focus
on lockout)

42, 43, 43, 34

E. Ring rows; amrap unbroken @21x1 x5; rest 2 min

9,9,10,8,8

F1. Seated hammer curls; 20 reps x3; rest 1 min

15x20
20x20
20x20

F2. Laying DB tricep extensions; 12-15x3; rest 1 min

15x15x3

Riding the bike felt great.  I just went slow and easy.  I added a video of a strict CTB because I was curious where I was at with it.  I just barely touched my chest.  That position is really hard for me (getting my elbows back and down).  I watched some Paoli videos for some CTB technique cues and although I was trying to pull my elbows back and down and make contact lower on my chest and keep a tight hollow body, the videos are all I had.  The HSPU negatives went well, seem pretty easy.  I did 30 of them in sets of 5.  Bench press, the last set- 7 was all I could squeak out.  I think 95x10 is probably a 10RM for me.  Shoulders were fatigued by the time I got to the planks.  Ring rows were limited by the 1 sec hold at the top, again, that tough position with my elbows back.  The rest all went well.  Thanks!

November 2, 2017

Daily score: 7

Workout:

A. Side plank; 10 seconds @max mid line tension x4/side; rest 50 sec

10/side x 4

B. Plank hold barefoot; 10 seconds @max tension x5; rest as needed to
restore ability to create more tension

10x5

C. Hanging L hold; amsap x3; rest 90 seconds

35, 32, 25

D. Tall kneeling KB halos; 5 slow controlled reps in both directions
x4; rest as needed

Done, 26# kb

E. Band resisted deadbugs; 10 reps x4/side; rest 30 sec

10/side x 4

+
mobility work 20-30 min


Done


Super happy with the progress on the breathing with the hanging L-holds.  Core is feeling strong even as my legs are feeling weak.  By the deadbugs I was feeling some fatigue.  I made everything as hard as I could with lots of tension and focus.  So good to be able to move around a little more for mobility too now that the leg is not so sensitive.  Thanks!

October 31, 2017

Daily score:  7

Workout:

A. Bent over single arm DB rows; 10 reps x5/side; rest 1 min

35, 40, 40, 40, 35

B1. Seated pike lifts; 10 reps x4; rest 1 min

Done

B2. Seated straddle lifts; 10 reps x4; rest 1 min

Done

B3. Hanging L hold; amsap x4; rest 1 min

32, 22, 21, 21

B4. Hanging knee raises; amrap unbroken @21x2 x4; rest 2 min

13, 10, 10, 10

C1. Seated DB side bends; 12-15x3; rest 1 min  (keep abs tight and
spine vertical)

35# x 15 x 3

C2. Stability ball alternating toe-hand touch; 10 reps x3/side; rest 1 min

Done

D. Tall kneeling band abdominal crunches; 15 reps x3; rest 1 min

15 x 3

+
mobility work 20-30 min

Done

The 32 second hanging L-hold was definitely a PR.  I can breathe now when I do it but just barely.  I did something on the stability ball, it was hard, but it was not like the video you sent lol.  Feeling ready to move these legs!!!  Thanks!