March 8, 2018

Daily score: 8

Workout:

A. Single arm DB strict press; 8-10x2/side; rest 1 min bw sides


25x10
30x10

B. Kipping hspu/strict hspu/hs walk tech work 20 minutes


Done

C. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest
90 seconds


10x4

D. Kip swing work (muscle ups, CTB, butterfly, etc... low volume)


Done

E1. Side plank DB strict press 10 reps x2/side; rest 30 sec


15x10

E2. DB external rotations; 10-12x2/side; rest 30 sec


8x12

E3. Lying extended ROM bicep curls; 10 reps x2; rest 30 sec


10x10

E4. Laying DB tricep extensions; 15 reps x2; rest as needed


12x15

+
mobility work 20-30 min

Done

Pretty good hs walk practice.  Consistently getting around 10 feet.  I did a few ring mu’s.  They felt hard today!  But I was super anxious about not being able to repeat them so may have been more of a confidence issue.  Butterfly felt good.  I did a couple bar mu’s with a band and then just the one without that I filmed.  They are improving.  Everything else was great.  Super excited about 18.3!  Just feeling so grateful to the universe and my own perseverance that I have a shot at those ring mu’s!  It’s kinda a dream come true!  Now if only my calf will hold up through the first 200 du’s.  It is feeling great so I am pretty confident.  I also just got a new rope that I love.  So i’m going for broke!  Can’t wait.  Thanks!

March 7, 2018

Daily score: 8

Workout:

A. Front squat; 3x3; rest 2 min

135,145,155

B. OHS; 10 reps x4; rest 90 seconds

75, 85, 85, 85

C. OH walking lunges; 50 feet x4; rest 2 min (25 down, drop bar, power
snatch back up, walk back)

55, 65, 65, 65

D1. Rear foot elevated single leg bulgairan deadlifts; 8 reps x3/side;
rest 30 sec

all with a 26# kb held like a goblet squat

D2. Sumo good mornings; 10 reps x3; rest 30 sec

35, 45, 55

D3. Side lying clam shells; 10 reps x3; rest 30 sec

done, with band

D4. TTB; 10 reps x3; rest 30 sec

10 unbroken x 3

D5. Weighted back extensions; 10 reps x3; rest as needed

all with 10# db

+
For time:
30 cals airdyne
10 sandbag over shoulder
30 cals rowing

6:00

Felt good to squat heavy today.  My 1 rm front squat is 163, but 155 x 3 felt solid, difficult but not awful.  OHS felt good, slightly wobbly on the 10th rep of the last 3 sets.  Nothing else really to say other than the ttb sets felt easy unbroken.  I used the 70# sandbag.  Thanks!

March 6, 2018

Daily score: 8

Workout:

A1. Loaded kneeling calf stretch; 30 seconds x3; rest as needed

done

A2. Standing loaded calf stretch; 30 seconds x3; rest as needed

done

A3. Standing single leg calf extensions unloaded @41x1; 8 reps x3; rest asneeded

done

B1. Single leg straight legged hip extension isometric; 10 seconds
x4/side; rest 20 sec
B2. Single leg glute bridge; 5 reps with 3 sec isometirc hold at end
range squeezing glutes aggressviely x4/side; rest as needed

done

C. testing out jumping and calf work - maybe single unders would be
better than doubles.  keep core and glutes tight

done, sets of 15 du's, some 20 inch box jumps

D. Clean grip deadlift; amrap (-2) unbroken 155# x1 set (maximum 20
reps, maintain quality positions and do not grind any reps)

20

E1. Arch body hold; 30 seconsd x3; rest 30 sec
E2. Bent knee hollow body hold; 30 seconds x3; rest 30 sec

done

+
mobility work 20-30 min

done, shoulders, thoracic spine/neck

The calf stretches I altered a bit.  I think my ankles are so flexible I just wasn't feeling anything. So on the kneeling one I basically leaned my body weight into the knee.  The extensions are way way more difficult for me on the right/recovering leg.  I can't get as high on that toe except on the first rep, and they fatigue super fast.  Glute work went well.  The exciting thing is I survived the jump work without any issues!  I was very cautious.  Started with singles, then small sets of doubles, peppered with ankle CARs.  Box jumps felt like no trouble.  Calves were tight afterward but no 'danger' signals.  I did feel way more tense jumping with my core and glutes engaged that I usually do.  I usually try and relax but maybe that was a problem.  The DLs really did feel super smooth x 20.  E series was no trouble.  Thanks!

March 5, 2018

Daily score: 8

Workout:

A. Strict press; 3x3; rest 2 min

85, 90, 95

B. Weighted supinated grip pull up @21x1; 2-3x3; rest 2 min

15x3, 20x3, 25x3

C. Negative muscle ups; accumulate 8 slow controlled reps with as
little assistance as possible and weighted vest (very low external
loading, maybe 5-10 extra pounds)

 3 kipping muscle ups!
8 negatives with 5#'s

D. Russian dips; accumulate 10 reps (film attempts)

10

E. CTB and butterfly tech work 10-15 min

Done

F. HS walk/strict/kipping hspu tech work 10-15 min

Done

G1. Face down shoulder swimmers; 3 slow controlled reps x3; rest 1 min
G2. HAnging L to straddle; 3 slow controlled reps x3; rest 30 sec
G3. Side body arch hold; 20 seconds x3; rest 30 sec
G4. Stability ball stir the pots; 3 slow controlled reps in both
directions x3; rest 30 sec
G5. Arch body hold; 30 seconsd x3; rest 30 sec

Done x 3

+
mobility work 20-30 min


Done

Strict press felt strong today.  I thought I'd only get 2 pull ups with 25 but 3 was no problem.  I was setting up the rings for the negatives and just had this thought and feeling that I could do a muscle up and figured I might as well try once and video just in case.  And I'll be damned...it just happened so easy!  I did the second one about 30 seconds after, and then the third a minute or so after that.  The third one felt even smoother.  I think I thought they would just always feel so hard having been such a struggle to figure out.  Maybe 'easy' is going too far, but there are far more difficult things we do I think.  And yet this has been this big 'unattainable thing' for so long!  Super excited!  And super nervous I won't be able to do it again for some weird reason.  Anyhow, I stopped the madness at 3 and the workout went on.  Negatives with 5#'s went well.  Russian dips were way better this week, did them all without pushing off with my feet at all.   Not a great butterfly day, CTB went well.  HS walks were short but more consistent.  Nothing else too exciting to note...especially in comparison to the big excitement of the muscle up.  The swimmer exercise was cool.  Thanks!

March 4, 2018

Daily score: 7

Workout:


Swim 10 min easy warm up
+
Swim 500y for time with short fins
rest 3 min
Swim 500y for time with paddles
+
kick on back with board; 25y x6; rest as needed (board on chest or
board overhead depending on how you feel with skill level and ability
to keep head out of water)
+
Swim 10 min easy cool down

All of the above- done


Swimming felt great today.  I did some mobility in the pool too.  Both of the 500’s seemed like a long way!  I still suck at pacing in the pool and get out of breath and have to take  a couple breaths between laps.  Thanks!

March 3, 2018

Daily score:  8

Workout:

18.2 and 18.2a

12 min time cap:

1 thru 10-
dB squat 35#
Over the bar facing burpees

7:46

Then 1 rep max clean

152 (4 pound pr)

I was pumped and ready for this workout after feeling like I had had way too much time to hear about it and ponder it.  It was a good environment in the gym and I was motivated by the others doing it with me.  Warmed up for nearly an hour.  135 felt smooth and easy in warm-up so I chose it as my opener.  I probably could have hustled a little more on the first half of the first part but I did kick up the pace toward the end.  I started lifting at 9:15.  Hit 137, then 142, then 147, then the unexpected surprise of 152 right before the buzzer.  All power cleans, as I planned and stuck with.  Like I said, I think maybe I should do db squats and burpees to warm up for every 1rm max clean attempt!  Anyhow, it was fun!  And especially encouraging to have a PR after all the months off oly lifting.  Ready for round 3!  Thanks!

March 1, 2018

Daily score: 7

Workout:

A. Strict press; 3, 3, 2, 2; rest 2 min

80, 85, 90, 95, + 100x1 (7 pound PR)

B. Kipping hspu/strict hspu/hs walk tech work 20 minutes

Done

C. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest
90 seconds

 10 x 4

D. Rope climb tech work 10 min

Done

 +
For time:
20 cals assault bike
20 burpees to 6" reach
20 cals assault bike

 4:15

+
mobility work 20-30 min

Done

Had some time with Scotty this morning.  He recommended ankle CARs to help with the calf.  They did seem to loosen things ups.  Nothing in this workout really bothered it.  The sports chiro massage guy spent some time on it and thinks it's just irritated little muscles in the calf that are compensating for the muscle loss in the bigger muscles on that side.  He found a lot of knots.  I'm not super worried about hopping over the bar for burpees, that I think will be 'okay' if I warm up well.  So glad there are no double unders this week. 
Back to this workout...I did a disobedient thing, shocker for me, I know!  I lifted one extra rep on the strict press just because 95 x 2 felt so smooth I just had to know if my one rep had gone up.  And it has!  100 x 1 went up pretty easy.  So that felt great.  Progress. HS walks were just 'okay' today.  Strict hspu's felt awesome.  By the time I was kipping hspus I was a little fatigued and just did 3 sets of 7 afap, working on speed and extending my heels.  Rope climbs were fun, it's been forever.  The rope at CFP is super high, probably 20+ feet.  The hard part is coming down fast.  I did get better with some practice.  WOD was fine.  I think a good day of rest and I'll be ready to crush 18.2 ;).  Thanks!