Daily score: 7
Workout:
A. Deadlift with bands; 2 reps on the min for 10 min (~40% in 1rm +
moderate band tension at the top, aggressively finish and contract
glutes at the top)
115# x 2 x 10
B. Toes elevated RDL; 6-8x3; rest 2 min
125 x 8
145 x 8
155 x 8
*toes on 25# plates
C. Single leg RDL; 6-8x2/side; rest 1 min bw sides
65x8
65x8
D. Good mornings; 10-12x2; rest 2 min
65x12
75x12
+
Row sprint 10 seconds @100%
rest 50 seconds
x10
total = 2241m
+
E. Bent knee L sit with single leg extension; 10 alt'ing reps x5; rest
as needed bw sets
Done
So good to be back in the gym lifting and with some time to myself. The last few days were a whirlwind of family stuff after my brother's wedding. Early plane flights, too much unusual food, stress and not much sleep. But it was a lot of good memories too, and fun activities. But good to be back and have some peace and quiet to lift. Left leg balances easier than right on the single leg rdls. Everything went well. Thanks!
Friday, May 11, 2018
Monday, May 7, 2018
May 7, 2018
Daily score: 8
Workout:
A. CTB pull ups; amrap sets of 3 unbroken in 3 min x2; rest 3 min
9, 6
B. Strict 2" deficit hspu; amrap unbroken x4; rest 3 min actviely on
rower @moderate aerobic effort
5, 5, 5, 5
C. Strict ring dips; accumulate 30 reps (film and send how they look)
done
+
3 rounds for time:
Row 30 calories
50 double unders
10 lateral burpes over the rower
14:22
+
mobility work 20-30 min
Done
CTB were not super successful today. After doing well with butterfly last time I decided to do them butterfly but they were all over the place today. I kept getting too much behind the bar and off beat. HSPU's and rowing went well, definitely had to take some bigger breaths at the top of the hspu after rowing. Ring dips felt good, did 6 sets of 5. Let me know if they don't look the way you want them to. First round on the wod I was wary on the du's as the calf immediately started to get kinda irritated. I did 15, 15, 10, 10. But the 2nd and 3rd round went so great! I got into just a good tight position and moved the rope a little faster and managed 25/25 then 30/20. That felt amazing. Calf is irritated but not bad, pretty mild. Thanks!
Workout:
A. CTB pull ups; amrap sets of 3 unbroken in 3 min x2; rest 3 min
9, 6
B. Strict 2" deficit hspu; amrap unbroken x4; rest 3 min actviely on
rower @moderate aerobic effort
5, 5, 5, 5
C. Strict ring dips; accumulate 30 reps (film and send how they look)
done
+
3 rounds for time:
Row 30 calories
50 double unders
10 lateral burpes over the rower
14:22
+
mobility work 20-30 min
Done
CTB were not super successful today. After doing well with butterfly last time I decided to do them butterfly but they were all over the place today. I kept getting too much behind the bar and off beat. HSPU's and rowing went well, definitely had to take some bigger breaths at the top of the hspu after rowing. Ring dips felt good, did 6 sets of 5. Let me know if they don't look the way you want them to. First round on the wod I was wary on the du's as the calf immediately started to get kinda irritated. I did 15, 15, 10, 10. But the 2nd and 3rd round went so great! I got into just a good tight position and moved the rope a little faster and managed 25/25 then 30/20. That felt amazing. Calf is irritated but not bad, pretty mild. Thanks!
Sunday, May 6, 2018
May 6, 2018
Daily score: 7
Workout:
Outdoor day
Mountain biking, 2 hours, 5 miles of climbing
Felt great after having a recovery day. Calf feels 100%. The gym did another round of Dexa scans and I get one for free for being a coach. The last scan was 3 months ago. I have lost another 2% bodyfat since then and am 16.7% now. Lost 1# of body weight and gained 2#'s lean mass. My right leg is now even with the left as far as muscle mass goes, which is great. Last time it said there was nearly 1# discrepancy. Paper says most the muscle gain was in the trunk followed by legs and glutes. I haven't really been concerned with any of this and was kinda surprised to see such a drop in 3 months. Not complaining! Thanks!
Workout:
Outdoor day
Mountain biking, 2 hours, 5 miles of climbing
Felt great after having a recovery day. Calf feels 100%. The gym did another round of Dexa scans and I get one for free for being a coach. The last scan was 3 months ago. I have lost another 2% bodyfat since then and am 16.7% now. Lost 1# of body weight and gained 2#'s lean mass. My right leg is now even with the left as far as muscle mass goes, which is great. Last time it said there was nearly 1# discrepancy. Paper says most the muscle gain was in the trunk followed by legs and glutes. I haven't really been concerned with any of this and was kinda surprised to see such a drop in 3 months. Not complaining! Thanks!
Friday, May 4, 2018
May 4, 2018
Daily score: 6 (soreness/stiffness)
Workout:
A. Squat clean and jerk wave; 1 rep @75/85/90+% x3; rest 90 sec bw
reps (increase the weight on each single from one wave to the next and
try to hit your biggest lift on last - it is 9 total reps)
115,120,125,120,130,140,125,135,145
B. Deadlift; build to a tough single
265
C. Deadlift @80% of B - 1 set amrap (-2) unbroken * taken to technical failure
6 reps at 215
D. Front rack reverse lunges; 20 reps x3; rest 2 min
105x20x3
+
mobility work 20-30 min
Done
Enjoyed the clean and jerk wave. I can see I am not getting full extension in this lift either and will work on it. I feel like my tension is improving though. All the jerks felt easy expect the last one which is why I was smiling, it surprised me. I wanted to PR my deadlift today, or figured I could since my last PR was 275 and in 2015. But I did weigh 20 more pounds then. I also think having had the back injury/pain is a part of my body’s consciousness now. I wouldn’t say ‘i’m afraid’ to deadlift or squat heavy or ‘afraid’ of hurting my back again, because i’m not. I feel great and ready to be aggressive. But I think my body still has the memory based on how I feel it react sometimes. Anyhow, 265 felt heavy and I stopped there because it was where I started to lose my good mechanics. 215x6 was heavy too! I think all those reps were pretty clean though. Lunges were cardio :) and hard on my mountain bike tired legs. My left quad has a small tweak I think from being my front leg on all the downhill. Just needs some rest and rolling. I added the video of how back my hip external rotation was today during mobility. Both sides but the right was real bad. It moved some after a few rounds, the left side opened up a lot. Sorry for the long video, it’s easier than figuring out how to post pics here. I work tonight and wanted to workout today because I’m home and love working out and figured better to do some heavy lifting BEFORE rather than AFTER being up all night. But- tomorrow, i’m really gonna take a recovery day. I need it. Thanks!
Workout:
A. Squat clean and jerk wave; 1 rep @75/85/90+% x3; rest 90 sec bw
reps (increase the weight on each single from one wave to the next and
try to hit your biggest lift on last - it is 9 total reps)
115,120,125,120,130,140,125,135,145
B. Deadlift; build to a tough single
265
C. Deadlift @80% of B - 1 set amrap (-2) unbroken * taken to technical failure
6 reps at 215
D. Front rack reverse lunges; 20 reps x3; rest 2 min
105x20x3
+
mobility work 20-30 min
Done
Enjoyed the clean and jerk wave. I can see I am not getting full extension in this lift either and will work on it. I feel like my tension is improving though. All the jerks felt easy expect the last one which is why I was smiling, it surprised me. I wanted to PR my deadlift today, or figured I could since my last PR was 275 and in 2015. But I did weigh 20 more pounds then. I also think having had the back injury/pain is a part of my body’s consciousness now. I wouldn’t say ‘i’m afraid’ to deadlift or squat heavy or ‘afraid’ of hurting my back again, because i’m not. I feel great and ready to be aggressive. But I think my body still has the memory based on how I feel it react sometimes. Anyhow, 265 felt heavy and I stopped there because it was where I started to lose my good mechanics. 215x6 was heavy too! I think all those reps were pretty clean though. Lunges were cardio :) and hard on my mountain bike tired legs. My left quad has a small tweak I think from being my front leg on all the downhill. Just needs some rest and rolling. I added the video of how back my hip external rotation was today during mobility. Both sides but the right was real bad. It moved some after a few rounds, the left side opened up a lot. Sorry for the long video, it’s easier than figuring out how to post pics here. I work tonight and wanted to workout today because I’m home and love working out and figured better to do some heavy lifting BEFORE rather than AFTER being up all night. But- tomorrow, i’m really gonna take a recovery day. I need it. Thanks!
Thursday, May 3, 2018
May 3, 2018
Daily score: 7
Workout:
A. 1" deficit Strict hspu; amrap unbroken x6; rest 90 seconds
8,8,6,6,5,5
B. Freestanding hs hold tech work 15 min
Done, lots of 5 second holds
C. HS walk tech work 15 min
Done, a couple 10 foot walks
D. Planche leans (tight glutes, tight low abs); 15 seconsd x5; rest 1 min
Done
E. 3 attempts to get max reps unbroken double unders (cannot do more
than 5 unbroken in your warm up and can only do 5 warm up sets... you
can warm up jumping and wrists more but specifically with rope that is
the maximum allowed amount of warm up before your three attempts)
Skipped
F1. Seated medball russian twists; 20 reps x2; rest 2 min
30#x20x2
F2. Tall kneeling KB halos; 5 slow controlled reps x2; rest 2 min
35#x5 each way x 2
+
2.5 hours mountain biking, lots of climbing
I think my shoulders were a little fatigued today but not bad. I just felt like the HS work got ‘tiring’ strength wise more than it usually does. Not a super stellar balance day but still very productive practice time. I skipped the du’s just to give the calf a couple days of rest and I knew I was going riding after so didn’t wanna risk it. Riding was amazing. Not a particularly coordinated balance day on the bike either. But lots of gritty climbing with epic vistas. You really must come ride here someday. It’s just...beyond words. I think I worked some ‘would be’ soreness out of my legs by riding. I am full body tired now and it feels great. Thanks!
Workout:
A. 1" deficit Strict hspu; amrap unbroken x6; rest 90 seconds
8,8,6,6,5,5
B. Freestanding hs hold tech work 15 min
Done, lots of 5 second holds
C. HS walk tech work 15 min
Done, a couple 10 foot walks
D. Planche leans (tight glutes, tight low abs); 15 seconsd x5; rest 1 min
Done
E. 3 attempts to get max reps unbroken double unders (cannot do more
than 5 unbroken in your warm up and can only do 5 warm up sets... you
can warm up jumping and wrists more but specifically with rope that is
the maximum allowed amount of warm up before your three attempts)
Skipped
F1. Seated medball russian twists; 20 reps x2; rest 2 min
30#x20x2
F2. Tall kneeling KB halos; 5 slow controlled reps x2; rest 2 min
35#x5 each way x 2
+
2.5 hours mountain biking, lots of climbing
I think my shoulders were a little fatigued today but not bad. I just felt like the HS work got ‘tiring’ strength wise more than it usually does. Not a super stellar balance day but still very productive practice time. I skipped the du’s just to give the calf a couple days of rest and I knew I was going riding after so didn’t wanna risk it. Riding was amazing. Not a particularly coordinated balance day on the bike either. But lots of gritty climbing with epic vistas. You really must come ride here someday. It’s just...beyond words. I think I worked some ‘would be’ soreness out of my legs by riding. I am full body tired now and it feels great. Thanks!
Wednesday, May 2, 2018
May 2, 2018
Daily score: 7 (I don't want to be tired but I know I am a little tired)
Workout:
A. Snatch balance; build to a max
135 (95, 105, 110, 115, 120, 125, 130, 135)
B. Overhead squat; 20 reps for time (from floor) @115# x2; rest 2 min
20 at 105= 2:30 (11/9)
20 at 115= 20 mins (3/7/7/3)
C. Back squat; 10 sets of 3 @80-90% 1rm (increase load as you go); rest 2 min
3 at 150# x 10 sets
+
Double under skill work 15-20 min
about 2 mins, 40 du's
+
Row 500m for time
1:47
I had no idea how far I'd get on the snatch balance, frankly surprised the heck outta me. Then part 'B'...I'll admit when I looked at this days ago I was pumped to see if I could snatch 115 enough times to get through it. Since I've only ever snatched more than that once and not for over a year...it seemed an exciting challenge. And damn if I didn't get bull headed stubborn about it. It could have been more of a display of 'single-mindedness to the point of destruction' than it was if I hadn't decided to do the first 20 at 105 after failing four attempts at 115. The two 105 snatches felt light and easy and I did 11 and 9 on the OHS. Rested 2 mins, put 115 on the bar. I hit the first attempt but only got 3 OHS. Hit the second attempt after resting a couple minutes and got 7 OHS. Then I failed one. Rested. Got a third rep and 7 more OHS. SO SO SO irritated that I couldn't hold on and get 10. Then I proceeded to fail and fail and fail...4 reps, to be exact, with lots of rest in between. I just could not quit. They weren't sloppy reps, they were so close, I just wasn't stabilizing the bar in the catch. I got the 5th try and did the final three OHS and melted into fatigue lol. I still don't know if I should be entirely proud of my determination or ashamed of my stupidity and full of gratitude I didn't break myself...probably a combo. I fought. I can say that. The back squats at 150 all felt like all I had. So I stayed there. Right calf started to get a little funny on the 8th set of squats, the same twinge it gets from du's. Never had it flare up doing anything else. I think I just pushed my knee too far forward on the last rep. So I started cautiously on the du's and bailed as it started to get worse. I didn't have a whole lot of 'gusto' for the row but I gave what I had and was just a second off my PR. Live to fight another day. Thanks!
Workout:
A. Snatch balance; build to a max
135 (95, 105, 110, 115, 120, 125, 130, 135)
B. Overhead squat; 20 reps for time (from floor) @115# x2; rest 2 min
20 at 105= 2:30 (11/9)
20 at 115= 20 mins (3/7/7/3)
C. Back squat; 10 sets of 3 @80-90% 1rm (increase load as you go); rest 2 min
3 at 150# x 10 sets
+
Double under skill work 15-20 min
about 2 mins, 40 du's
+
Row 500m for time
1:47
I had no idea how far I'd get on the snatch balance, frankly surprised the heck outta me. Then part 'B'...I'll admit when I looked at this days ago I was pumped to see if I could snatch 115 enough times to get through it. Since I've only ever snatched more than that once and not for over a year...it seemed an exciting challenge. And damn if I didn't get bull headed stubborn about it. It could have been more of a display of 'single-mindedness to the point of destruction' than it was if I hadn't decided to do the first 20 at 105 after failing four attempts at 115. The two 105 snatches felt light and easy and I did 11 and 9 on the OHS. Rested 2 mins, put 115 on the bar. I hit the first attempt but only got 3 OHS. Hit the second attempt after resting a couple minutes and got 7 OHS. Then I failed one. Rested. Got a third rep and 7 more OHS. SO SO SO irritated that I couldn't hold on and get 10. Then I proceeded to fail and fail and fail...4 reps, to be exact, with lots of rest in between. I just could not quit. They weren't sloppy reps, they were so close, I just wasn't stabilizing the bar in the catch. I got the 5th try and did the final three OHS and melted into fatigue lol. I still don't know if I should be entirely proud of my determination or ashamed of my stupidity and full of gratitude I didn't break myself...probably a combo. I fought. I can say that. The back squats at 150 all felt like all I had. So I stayed there. Right calf started to get a little funny on the 8th set of squats, the same twinge it gets from du's. Never had it flare up doing anything else. I think I just pushed my knee too far forward on the last rep. So I started cautiously on the du's and bailed as it started to get worse. I didn't have a whole lot of 'gusto' for the row but I gave what I had and was just a second off my PR. Live to fight another day. Thanks!
Tuesday, May 1, 2018
May 1, 2018
Daily score: 8
Workout:
For time:
30 kipping hspu
60 TTB
7:29 (1:50 for hspu's)
+
A. Butterfly CTB technique work 10-15 min
15 mins, 47 reps in sets of 3's and 4's
B. Negative strict muscle ups; accumulate 15 reps slow and controlled
15
C. Russian dips; accumulate 30 reps not for time
30
D. Lean away strict pull ups @21x2; amrap unbroken x4; rest 90 seconds
4, 4, 3, 3
D. Lean away strict pull ups from rings @21x2; amrap unbroken x4; rest
90 seconds
3, 3, 3, 3
E1. Hinge rows; 10 reps x6; rest 90 sec
10x6
E2. Hanging L hold; amsap x6; rest 90 sec
20, 20, 20, 15, 16, 15
E3. Side plank; 30 seconsd x6/side; rest 90 seconds
done
F1. Ring support hold; amsap x5; rest 90 seconds
21, 22, 20, 20, 20
F2. Hollow body hold; 40 seconds x5; rest 90 seconds
20x5
This workout was awesome but took 2.5 hours. Which is fine if I'm not working but tough to fit in after work and before dinner. Damn job is always in the way. HSPUs felt easy kipping, I did 12/10/8. TTB, I started with a set of 10, then maybe a couple 5's then 3's until 50 and then I did quick singles. B-fly CTB are improving slowly as I learn to brush my chest on the way down. I did hit my chin today too. Teeth are still intact! I really am trying to go as slow as possible through the transition on the negative mu's but the video is about as good as it gets. Russian dips were so hard! They were slow going and I used a small bit of toe assistance. By the lean away pull ups I was getting some fatigue in the shoulders. Everything else went as usual and was just a steady slog. Thanks!
Workout:
For time:
30 kipping hspu
60 TTB
7:29 (1:50 for hspu's)
+
A. Butterfly CTB technique work 10-15 min
15 mins, 47 reps in sets of 3's and 4's
B. Negative strict muscle ups; accumulate 15 reps slow and controlled
15
C. Russian dips; accumulate 30 reps not for time
30
D. Lean away strict pull ups @21x2; amrap unbroken x4; rest 90 seconds
4, 4, 3, 3
D. Lean away strict pull ups from rings @21x2; amrap unbroken x4; rest
90 seconds
3, 3, 3, 3
E1. Hinge rows; 10 reps x6; rest 90 sec
10x6
E2. Hanging L hold; amsap x6; rest 90 sec
20, 20, 20, 15, 16, 15
E3. Side plank; 30 seconsd x6/side; rest 90 seconds
done
F1. Ring support hold; amsap x5; rest 90 seconds
21, 22, 20, 20, 20
F2. Hollow body hold; 40 seconds x5; rest 90 seconds
20x5
This workout was awesome but took 2.5 hours. Which is fine if I'm not working but tough to fit in after work and before dinner. Damn job is always in the way. HSPUs felt easy kipping, I did 12/10/8. TTB, I started with a set of 10, then maybe a couple 5's then 3's until 50 and then I did quick singles. B-fly CTB are improving slowly as I learn to brush my chest on the way down. I did hit my chin today too. Teeth are still intact! I really am trying to go as slow as possible through the transition on the negative mu's but the video is about as good as it gets. Russian dips were so hard! They were slow going and I used a small bit of toe assistance. By the lean away pull ups I was getting some fatigue in the shoulders. Everything else went as usual and was just a steady slog. Thanks!
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