Daily score: 6 (traps, lats, and mostly triceps pretty sore)
Workout:
For time:
Row 2k
Airdyne bike 10 calories
Row 2k
18:56
(8:12, :59, 8:55)
I definitely felt the rowing in my sore upper body, even felt like my forearms fatigued. 8:12 for the first 2k ties my PR. I rowed the first 500m under 2 mins and think I went out too fast. Bike didn’t start when I first got on so lost 10 seconds or so there. Second row was just about keeping going. This time domain is definitely a hard one for me. Good to push myself to figure it out and improve. Thanks!
Tuesday, January 9, 2018
Monday, January 8, 2018
January 8, 2018
Daily score: 8
Workout:
A. HS walk tech work 15 min
- 6 wall walks with 6 shoulder taps
- some turns against the wall like in the video
- walks with spotter
B. Seated muscle up drill 10 min
45 reps
C. Ring to chest isometric hold; amsap x3; rest 90 seconds
19, 19, 16
D. Kipping hspu tech work 10 min
50 reps
+
For time:
60 TTB
60 hand release push up
30 CTB
60 S2O 65#
17:29
(5:09 TTB, 3:45 hrpu, 3:46 CTB, 4:49 S2O)
+
shoulder mobility work 20-30 min
americana, thoracic extension with arms overhead, passive hangs, single arm passive hangs, scap CARs
The HS drill with the lateral turns to the wall was something I saw from CF Gymnastics on Instagram that I wanted to try. It was pretty hard. Walking with a spotter seems to be improving. The muscle up drill felt great today. Kipping HSPU's feel pretty easy after all the strict work but they feel slow...I tried to find ways to go faster...not sure I'll ever be 'fast'. But I did just witness a ton of very fast kipping hspu's at the comp this last weekend so I know it's humanly possible. The WOD was faster than I thought it would be. TTB I did sets of 5 until in the 40's then did 3's. CTB, I did 3's until 20 and then quick doubles/singles. The S2O was the hard part. My arms got shaky. I did three sets of 10 and then was down to 5's and probably rested more than I should have. Shoulder mobility was heaven. I also went to the chiro and got a massage after this. Feeling great now. The last video is the straight arm pulling bar MU drill I wanted to try (also from CF Gymnastics on IG). Seems worthwhile. Thanks!
Workout:
A. HS walk tech work 15 min
- 6 wall walks with 6 shoulder taps
- some turns against the wall like in the video
- walks with spotter
B. Seated muscle up drill 10 min
45 reps
C. Ring to chest isometric hold; amsap x3; rest 90 seconds
19, 19, 16
D. Kipping hspu tech work 10 min
50 reps
+
For time:
60 TTB
60 hand release push up
30 CTB
60 S2O 65#
17:29
(5:09 TTB, 3:45 hrpu, 3:46 CTB, 4:49 S2O)
+
shoulder mobility work 20-30 min
americana, thoracic extension with arms overhead, passive hangs, single arm passive hangs, scap CARs
The HS drill with the lateral turns to the wall was something I saw from CF Gymnastics on Instagram that I wanted to try. It was pretty hard. Walking with a spotter seems to be improving. The muscle up drill felt great today. Kipping HSPU's feel pretty easy after all the strict work but they feel slow...I tried to find ways to go faster...not sure I'll ever be 'fast'. But I did just witness a ton of very fast kipping hspu's at the comp this last weekend so I know it's humanly possible. The WOD was faster than I thought it would be. TTB I did sets of 5 until in the 40's then did 3's. CTB, I did 3's until 20 and then quick doubles/singles. The S2O was the hard part. My arms got shaky. I did three sets of 10 and then was down to 5's and probably rested more than I should have. Shoulder mobility was heaven. I also went to the chiro and got a massage after this. Feeling great now. The last video is the straight arm pulling bar MU drill I wanted to try (also from CF Gymnastics on IG). Seems worthwhile. Thanks!
Sunday, January 7, 2018
January 7, 2017
Daily score: exhausted
Workout:
A. Back squat; build to a tough set of 5
B. Squat snatch work up to a tough single for the day
C. Squat clean; work up to a tough triple for the day
D. Two arm OH KB walking lunges; 20 steps x2; rest 90 seocnds
E. Sumo good mornings; 10-12x3; rest 90 seconds
+
Assault bike 30 min for max cals
I was planning to do this workout tonight but I just can’t see how it makes any sense or would make me any more fit at this point. I just spent the last three full days judging the Fort Vancouver Championship. Long days and every single catecholamine in my body I do believe has been spent. Not to mention I am super thirsty! I’m opting for a bubble bath and bed. I hate missing a workout though! Will be back on it tomorrow! I did get a killer deal on a couple of the used sandbags at the comp, a 70# and a #100. And I did have to lug them to my car so...kinda a workout. Now I have those to play with! Thanks!
Workout:
A. Back squat; build to a tough set of 5
B. Squat snatch work up to a tough single for the day
C. Squat clean; work up to a tough triple for the day
D. Two arm OH KB walking lunges; 20 steps x2; rest 90 seocnds
E. Sumo good mornings; 10-12x3; rest 90 seconds
+
Assault bike 30 min for max cals
I was planning to do this workout tonight but I just can’t see how it makes any sense or would make me any more fit at this point. I just spent the last three full days judging the Fort Vancouver Championship. Long days and every single catecholamine in my body I do believe has been spent. Not to mention I am super thirsty! I’m opting for a bubble bath and bed. I hate missing a workout though! Will be back on it tomorrow! I did get a killer deal on a couple of the used sandbags at the comp, a 70# and a #100. And I did have to lug them to my car so...kinda a workout. Now I have those to play with! Thanks!
Thursday, January 4, 2018
January 4, 2017
Daily score: 6 (a little stiff, sore, not awful, and tired from work)
B. Hanging L hold; amsap x5; rest 90 seconds
C1. Strict CTB pull ups; amrap unbroken x2; rest 90 seconds
C2. Strict ring dips; amrap unbroken x2; rest 90 seconds
D. Seated muscle up transition drill; 10 reps x3; rest 90 seconds
E. Single arm ring row; 10 reps x2/side; rest 30 sec bw sides
F. Kip swing tech work on rings working on large magnitude and
straight arm pulls getting hips to rings - 10 min
Workout:
A. FLR on rings in external rotation; 15 seconds x6; rest as needed
(posterior pelvic tilt, tight abs, tight glutes)
(posterior pelvic tilt, tight abs, tight glutes)
Done
B. Hanging L hold; amsap x5; rest 90 seconds
33, 23, 16, 20, 16
C1. Strict CTB pull ups; amrap unbroken x2; rest 90 seconds
3,3
C2. Strict ring dips; amrap unbroken x2; rest 90 seconds
8,7
D. Seated muscle up transition drill; 10 reps x3; rest 90 seconds
10x3
E. Single arm ring row; 10 reps x2/side; rest 30 sec bw sides
10/side x 2
F. Kip swing tech work on rings working on large magnitude and
straight arm pulls getting hips to rings - 10 min
Done
19:38
Strict CTB felt harder today for some reason. The mu drill was improved though. The first set I did 10 unbroken. Kipping felt good. I still don’t think I have a clue of timing for when I would pull but I guess we’re not there yet anyway. The wod was kinda fun. I did the whole thing unbroken. I wanted to stop and rest on the last set of db snatches but wasn’t close to failing, just tired, so I just kept going and am proud of my effort. Thanks!
Wednesday, January 3, 2018
January 3, 2017
Daily score: 7 (sore, all over)
Workout:
A. Single leg standing calf extensions; 20 reps x2/side; rest 30 sec bw sides
B. Bent knee calf extensions; 20 reps x2/side; rest 30 sec bw sides
C. Single leg line jumps; 10 reps on both legs
laterally/forward/diagonal on both legs
All of thee above, done
D. Single leg jump rope tech work 10 min
Done
+
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 DB thrusters AFAP (*maximal load you can do unbroken and maintain positions)
25#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
30 wall balls AFAP
14#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 OHS AFAP (*max load you think can perform unbroken with quality positions)
55#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
10 hang squat clean unbroken
75#
+
mobility work 20-30 min
Done, mostly legs
Kinda surprised how much my right calf still lags behind the left with A,B,C, and the single leg jumping. It starts off good but fatigues waaaay faster. The bike and squat combos were as painful as I thought they would be...not sure which was the worst. Probably the OHS. But they were all hard. I think I chose good weights though. The challenge was to not dog the bike, to really go 95%. The mobility time was golden. I am sure tomorrow is going to be a very sore leg day. Thanks!
Workout:
A. Single leg standing calf extensions; 20 reps x2/side; rest 30 sec bw sides
B. Bent knee calf extensions; 20 reps x2/side; rest 30 sec bw sides
C. Single leg line jumps; 10 reps on both legs
laterally/forward/diagonal on both legs
All of thee above, done
D. Single leg jump rope tech work 10 min
Done
+
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 DB thrusters AFAP (*maximal load you can do unbroken and maintain positions)
25#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
30 wall balls AFAP
14#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 OHS AFAP (*max load you think can perform unbroken with quality positions)
55#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
10 hang squat clean unbroken
75#
+
mobility work 20-30 min
Done, mostly legs
Kinda surprised how much my right calf still lags behind the left with A,B,C, and the single leg jumping. It starts off good but fatigues waaaay faster. The bike and squat combos were as painful as I thought they would be...not sure which was the worst. Probably the OHS. But they were all hard. I think I chose good weights though. The challenge was to not dog the bike, to really go 95%. The mobility time was golden. I am sure tomorrow is going to be a very sore leg day. Thanks!
Tuesday, January 2, 2018
January 2, 2018
Daily score: 8
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1/snatch balance x1 -
accumulate 10 complexes working on technique and positions
55,55,65,70,75,75,75,75,80,80
B. Squat clean x1/hang squat clean x1/front squat x1 - accumulate 10
complexes working on tech/postiions
80,85,95,95,105x6
C. Split jerk; 10 singles @70-80% 1rm; rest as needed
120,120,125,130,135x5,125
D. Front squat; 5x5; rest 90 seconds
85x5x5
E. Front rack forward lunges; 20 alt'ing steps x2; rest 90 seconds
55,65
F. Pistols; accumulate 20 reps (film) - if you cannot perform, do
single leg eccentrics, then roll out and stand up on two legs
20 Reps in 63 seconds
Snatching felt rusty and kinda wobbly but so good to get back at it. Ankle felt fine. Legs already started getting slow in the cleans coming up out of the squat. They just feel weak. Split jerk was super fun, been awhile. Dreaming about buying jerk blocks. My legs were tired by the front squats, I swear 85x5 was not easy. Lunges went well. Pistols seemed easy so I just kept going and finished them unbroken without too much trouble. Right leg seemed weaker than the left. Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1/snatch balance x1 -
accumulate 10 complexes working on technique and positions
55,55,65,70,75,75,75,75,80,80
B. Squat clean x1/hang squat clean x1/front squat x1 - accumulate 10
complexes working on tech/postiions
80,85,95,95,105x6
C. Split jerk; 10 singles @70-80% 1rm; rest as needed
120,120,125,130,135x5,125
D. Front squat; 5x5; rest 90 seconds
85x5x5
E. Front rack forward lunges; 20 alt'ing steps x2; rest 90 seconds
55,65
F. Pistols; accumulate 20 reps (film) - if you cannot perform, do
single leg eccentrics, then roll out and stand up on two legs
20 Reps in 63 seconds
Snatching felt rusty and kinda wobbly but so good to get back at it. Ankle felt fine. Legs already started getting slow in the cleans coming up out of the squat. They just feel weak. Split jerk was super fun, been awhile. Dreaming about buying jerk blocks. My legs were tired by the front squats, I swear 85x5 was not easy. Lunges went well. Pistols seemed easy so I just kept going and finished them unbroken without too much trouble. Right leg seemed weaker than the left. Thanks!
Monday, January 1, 2018
January 1, 2018
Daily score: 9
Workout:
15 min amrap:
3 strict hspu
10 TTB
6 burpees
8 rounds + 3 + 8
(88 TTB!)
+
A. Side plank; 20 secnods x5; rest 40 sec
Done
B. Arch body hold; 30 seconds x5; rest 30 sec
Done
C. Tuck ups; 20 reps x4; rest 2 min
Done
D. Bent knee hollow body hold straigth arm band lat pull downs; 20
reps x3; rest as needed to maintain core positions
Done
So good to be home and have spent New Year’s Eve with friends and my dog and no drama. So grateful to have today off to catch up on life and enjoy this workout. I was anxious to move after days of eating and just being cooped up. Soooo glad all the hoopla is over and I can get back to working on what’s important to me with the people who are important to me. I love this. My programming, progress, goals, moving, all off it. The amrap was great. I did all the hspu’s unbroken and the TTB in 5’s. I couldn’t believe how many rounds I was getting and what it all added up to in just 15 minutes. So so much progress. It wasn’t a burner, lungs were fine, just keep a steady pace so as not to start failing. Everything else went well. Thanks!
Workout:
15 min amrap:
3 strict hspu
10 TTB
6 burpees
8 rounds + 3 + 8
(88 TTB!)
+
A. Side plank; 20 secnods x5; rest 40 sec
Done
B. Arch body hold; 30 seconds x5; rest 30 sec
Done
C. Tuck ups; 20 reps x4; rest 2 min
Done
D. Bent knee hollow body hold straigth arm band lat pull downs; 20
reps x3; rest as needed to maintain core positions
Done
So good to be home and have spent New Year’s Eve with friends and my dog and no drama. So grateful to have today off to catch up on life and enjoy this workout. I was anxious to move after days of eating and just being cooped up. Soooo glad all the hoopla is over and I can get back to working on what’s important to me with the people who are important to me. I love this. My programming, progress, goals, moving, all off it. The amrap was great. I did all the hspu’s unbroken and the TTB in 5’s. I couldn’t believe how many rounds I was getting and what it all added up to in just 15 minutes. So so much progress. It wasn’t a burner, lungs were fine, just keep a steady pace so as not to start failing. Everything else went well. Thanks!
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