February 14, 2018

Daily score: 6

Workout:

A. Split jerk; 10 singles @80-90% 1rm; rest as needed


135,145,150x8

B. Muscle up turnover practice 10 mintues


Done 

C1. Negative ring muscle ups; 4 slow controlled reps x3; rest 1 min

Ring thing mu’s 4x3

C2. Kipping hspu; 15 reps x3; rest 2 min


15x3 unbroken 

D. HS walk tech work 10-15 min


Done 

E. Single arm ring plank; 20 seocnds x4; rest as needed bw sides


20/side x 4

F. Quadruped shoulder cars; 5 slow controlled reps in both directions
x3; rest as needed bw sides


Done 

+
mobility work 30 min

Done

I really was feeling good going in to this workout but gave the day a ‘6’ based on how quickly I fatigued.  Split jerks felt great.  Hitting 8 at 90% was a success.  No misses.  But then the mu work just felt so hard and worse than previously.  Watching the video I feel like it looks like i’m not really trying even though I know I was.  The first negative mu I tried was a joke, I basically fell to the ground so I switched to mu’s with the ‘ring thing’ with slow eccentrics.  Hspu’s were easy enough by 15.  HS walk work was the worst I have done in weeks.  By then my elbows were feeling ‘tired’.  Single arm planks were tough but I made it.  Mobility went well.  Funny thing is, I had a Top Golf date after this and now my right shoulder is sore from golfing!  Hahaha...i’m sure I will recover.    Scotty was there today and we met (he’s mentoring me on all things coaching), he says my nervous system is probably fatigued and not to worry.  So i’m not worried.  Thanks!

February 13, 2017

Daily score: 6

Workout:

A. Hang squat clean; 3 reps on the min for 10 min @80% effort


105 x3 x10

B1. Front squat; 5x5; rest 90 seconds


115,125,135,135,135

B2. Deadlift; 5x5; rest 90 seconds


175,195,205,205,205

C. Two arm DB ground to overhead; 15 reps x3; rest 90 seconds 35#


Unbroken, unbroken, 8/7

D1. Arch body hold; 20 secods x5; rest 40 sec
D2. Hollow body hold; 20 secodns x5; rest 40 sec
D3. Swivel hips to extension; 5 slow controlled reps x5; rest 40 sec
D4. Natural knee extensions; 5 slow controlled reps x5; rest as needed


Done x 5

+
shoulder mobility work 20-30 min

Done

I came home with a bit of a cold, not terrible though, slept 10 hours last night and felt good enough to lift tonight.  But it was a stressful day, my parents were robbed last night while they were asleep.  Pretty scary.  Just glad they are okay.  They live down the street from me.  Just awful to have something like that happen in the neighborhood.  Anyway, cleans went well, good practice.  Front squats and deadlifts were tough the 4th and 5th round.  The ground to overhead was wicked hard!  Definitely challenged my grip.  The rest went well.  Thanks!

February 6, 2018

Daily score:  8

Workout:

A. Front squat; build to a 7 rep max

135

B. Deadlift; 5, 5, 5 (all 75% 1rm); rest 2 min

all at 205#

C. Deadlift; 25 unbroken @heaviest load you feel you can hit with
sound mechanics and tight mid line

125#

D. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min bw sides

20x10/side
25x10/side

E1. Arch body hold; 20 secods x5; rest 40 sec
E2. Hollow body hold; 20 secodns x5; rest 40 sec
E3. Swivel hips to extension; 5 slow controlled reps x5; rest 40 sec
E4. Natural knee extensions; 5 slow controlled reps x5; rest as needed

Done x 5 rounds

+
shoulder mobility work 20-30 min

Done

Feeling good.  No issues on any of this.  Thanks!

February 5, 2018

Daily score: 8

Workout:

Swim 10 min easy warm up
+
Swim 100y @90-95% with paddles
rest 1 min
x4
+
Swim 100y @90-95% with fins
rest 1 min
x4
+
Kick on back with board - 25y x4; rest 30 sec
+
Sprint 25y @100%
rest 60-50-40-30-20-10 sec bw intervals
x7 (the rest decreases by 10 sec every interval)
rest as needed to full recovery
x2
+
cool down/mobility work 20-30 min

All of the above- done.

I did this the evening of the 4th just for timing and working with the pool schedule.  Basically, I didn't wanna wake up super early to swim, felt better to do it in the evening.  I didn't feel like timing anything today so just went based on effort.  This was a fun and challenging hour of swimming.  The 7 sprints got hard from about 30 seconds of rest and on.  Body feels great!  Hand is healing pretty fast I think.  Thanks!

February 4, 2018

Daily score:  8

Workout:

A. Power snatch x1/hang power snatch x1 - build to a tough single of the complex

 100

B. Hang power clean; build to a tough 5

125

C. Two arm DB OH walking lunges; 20 steps x3; rest 2 min

 25, 30, 30

D. Devil's press; 15 reps x3; rest as needed bw sets

25, 25, 25

+
13 min amrap:
5-10-15-20-etc increasing by 5
wall balls
hang power snatch 55#

I made it through 26 of the set of 30 WBs

+
mobility work 20-30 min

Done

Power snatching has never really 'felt' good for me.  From the hang seemed better than from the floor each set.  Hang cleans felt good.  The WOD was a tough one, definitely spent a few seconds on the floor after.  A tough combo for me.   I've figured out that it's work that hurts my wrist, not working out.  Gonna try and change the way I do some things.  Thanks!

February 3, 2018

Daily score: 8

Workout:

A1. TTB; 20 reps x2; rest 30 sec

 20 x 2

A2. CTB; 20 reps x2; rest 3 min

 20 x 2

B1. DB S2O; 20 reps x2; rest 30 sec

20 x 20
25 x 20

B2. Strict hspu; 15 reps AFAP x2; rest 3 min

15 in 1:18
15 in 1:40

C. Negative ring muscle ups; accumulate 6 reps

 6

D. Large magnitude kip swings on rings with hip extension; 10 reps x5;
rest 75 seconds

 10 x 4

E. Bulgarian ring rows; amrap unbroken x3; rest 2 min

 10,10,10

F1. Side lying adductor lift offs; 10 reps + 10 sec isometric lift x3;
rest 1 min
F2. Side lying hip internal rotation lift offs; 10 reps x3; rest 1 min
F3. Side lying hip external rotation lift offs; 10 reps x3; rest 1 min

 Done x 3 rounds

+
mobility work 15 min


Done

TTB felt great today, did sets of 10 for both rounds.  CTB felt awful!  Just clunky and I broke down to 3's and 2's.  S2O and hspu's felt good, I did the S2O all unbroken push presses.  Negative mu's are feeling good.  The swings x10 take all I've got.  The last video is the 4th set that I broke into 5 and 5.  I tore my palm on the second 5.  It bled some so I called it good.  Hoping it will heal up quick.  A buddy said to keep it 'moisturized'.  If you have any other secrets, I'd love to hear them!  I did the bulgarian ring rows as steep as I could without elevating my feet on a box.  F series went well.  I worked on some handstand walking briefly just to keep my comfort level up, made it 10 feet today!  Thanks!

February 1, 2018

Daily score: 7 (sore quad/wrist)

Workout:

A. Sumo deadlift; 10, 10; rest 90 seconds


125,145

B. DB power clean; 15 reps x2; rest 90 seconds


35,35

+
1 min amrap wall balls
1 min amrap power snatch 55#
1 min amrap OHS 55#
1 min amrap row calories
rest 1 min
x3 rounds


32,12,15,12
25,15,15,10
26,12,15,11

+
shoulder/hip/ankle mobility work 20-30 min

Done

Something is tight in my left quad up where it attaches to the hip.   No biggie, worked on it after, i’m sure it will be better after a rest day.  Right wrist has been sensitive for a couple days, I wore my wrist wraps today and it seems fine.  I think it’s more annoyed from some of the repetitive motion stuff I do at work.  I am still tentative with sumo DLs, historically my hip and low back have not loved them so I was conservative with the weight.  Felt great though.  DB cleans were harder than I expected but fine.  WOD was painful but not terrible, biggest challenge was keeping tension in the snatches and ohs.  Thanks!