Daily score: 7 (back still 'off')
Workout:
16 min amrap:
2 sandbag over shoulder
6 burpee box jumps 20"
10 TTB
8 rounds plus 2 plus 4
(100# sand bag)
+
Active recovery run 10 min
Done
+
mobility work 20-30 min
Done
I coached a couple classes this morning before working out, warmed everyone up plus cool down stretching, I felt great going into this. Low back has been tight, especially right out of bed or getting up after sitting/driving for any long period of time. It's like I really have to work to straighten it out and then it feels better. Also uncomfortable at night, I can't lay on my stomach. But after moving around all morning, it felt good. This workout was fun. I did the TTB in sets of 5 until the last couple rounds, then 4.3.3. I did the 100# sand bag and jogged outside on a trail with my dog. We both really enjoyed that. Jogging, I feel like I could go forever, it's running that I struggle with. Thanks!
Monday, June 11, 2018
June 8, 2018
Daily score: 7 (tight lower back)
Workout:
Riding
A pretty easy 90 minute ride with a beginner friend. Noticed my low back getting stiff.
Workout:
Riding
A pretty easy 90 minute ride with a beginner friend. Noticed my low back getting stiff.
Thursday, June 7, 2018
June 7, 2018
Daily score: 7
Workout:
A. Snatch grip deadlift; 5x5; rest 2 min
135,145,155,155,155
B. Front squat; build to a 3 rep max
150 (failed 160 on the 3rd rep)
C. Power clean x1/squat clean x2/front squat x3 - 1 complex on the 90
seconds for 6 sets @moderate load working to be explosive and tight
At 85#
D. Overhead squat; 5 reps on the min for 10 min @moderate load
At 85#
+
4 rounds for time:
Row 20 cals
15 unbroken wall balls
8:36
(2:08, 2:17, 2:10, 2:01)
Got off work late again and had to start this kinda late but felt energized because I am off tomorrow. Shoulders and abs are sore from yesterday. Hands sore on the snatch grip DLs. Nearly made the 3rd rep at 160 on the front squat! Abs gave and knees caved in. Legs were shaking after so I called it good. 163 is my 1RM. OHS got tough by the 8th minute, just tired shoulders, wrists. Not that bad though. Just glad I didn’t go heavier. WOD felt good. Thanks!
Workout:
A. Snatch grip deadlift; 5x5; rest 2 min
135,145,155,155,155
B. Front squat; build to a 3 rep max
150 (failed 160 on the 3rd rep)
C. Power clean x1/squat clean x2/front squat x3 - 1 complex on the 90
seconds for 6 sets @moderate load working to be explosive and tight
At 85#
D. Overhead squat; 5 reps on the min for 10 min @moderate load
At 85#
+
4 rounds for time:
Row 20 cals
15 unbroken wall balls
8:36
(2:08, 2:17, 2:10, 2:01)
Got off work late again and had to start this kinda late but felt energized because I am off tomorrow. Shoulders and abs are sore from yesterday. Hands sore on the snatch grip DLs. Nearly made the 3rd rep at 160 on the front squat! Abs gave and knees caved in. Legs were shaking after so I called it good. 163 is my 1RM. OHS got tough by the 8th minute, just tired shoulders, wrists. Not that bad though. Just glad I didn’t go heavier. WOD felt good. Thanks!
Wednesday, June 6, 2018
June 6, 2018
Daily score: 7
Workout:
A. Muscle up skills and drills 15 min
I attempted and failed to do a strict mu
Did two kipping mu’s
Then:
3 rounds with rest:
5 toe spot mu’s
3 strict negatives
3 kips with a pull to the hip
6 banded mu’s
B. Butterfly CTB tech work 10 min
Done, just work on pull ups
C. Strict/kipping hspu tech work 10-15 min
Worked to an approximate 8 inch deficit hspu
D1. Bench press; 5x5; rest 90 seconds
95,100,105,105,105
D2. Bent over barbell rows; 6-8x5; rest 90 seconds
105x6x3, 95x6x2
D3. Kipping hspu; 10 reps x5; rest 90 seconds
10x5
D4. Supinated strict pull ups; 10 reps x5; rest 90 seconds
10x5
+
mobility work 20-30 min
Missed
Still throwing my left shoulder through first on the mu and catching super low. But good to know I can still make it happen and that I have clearance under the deck at home :). Butterfly is getting better. Still working the lower amplitude until I can keep a good rhythm with bigger circles. Everything else went well. Skipped the mobility because it was 8:30p and I was hungry! Thanks!
Workout:
A. Muscle up skills and drills 15 min
I attempted and failed to do a strict mu
Did two kipping mu’s
Then:
3 rounds with rest:
5 toe spot mu’s
3 strict negatives
3 kips with a pull to the hip
6 banded mu’s
B. Butterfly CTB tech work 10 min
Done, just work on pull ups
C. Strict/kipping hspu tech work 10-15 min
Worked to an approximate 8 inch deficit hspu
D1. Bench press; 5x5; rest 90 seconds
95,100,105,105,105
D2. Bent over barbell rows; 6-8x5; rest 90 seconds
105x6x3, 95x6x2
D3. Kipping hspu; 10 reps x5; rest 90 seconds
10x5
D4. Supinated strict pull ups; 10 reps x5; rest 90 seconds
10x5
+
mobility work 20-30 min
Missed
Still throwing my left shoulder through first on the mu and catching super low. But good to know I can still make it happen and that I have clearance under the deck at home :). Butterfly is getting better. Still working the lower amplitude until I can keep a good rhythm with bigger circles. Everything else went well. Skipped the mobility because it was 8:30p and I was hungry! Thanks!
June 5, 2018
Daily score: 8
Workout:
For time:
150 double unders
50 bar facing burpees
100 calories rowing
50 DB power snatch 35# (alternating)
150 double unders
24:25
(4 something mins for first set of DU’s, 7:40 mins on rower, 3:55 for last set of DU’s.)
+
mobility/cool down 20-30 min
Done
Super happy about how this went. I made it through all the DU’s with zero calf problems. Both Achilles did get a little sore and the right one is still sore the next day but not as bad as a couple weeks ago. The second set of DU’s felt easier and more relaxed than the first. Heaps of progress. Did sets of 25. Thanks!
Workout:
For time:
150 double unders
50 bar facing burpees
100 calories rowing
50 DB power snatch 35# (alternating)
150 double unders
24:25
(4 something mins for first set of DU’s, 7:40 mins on rower, 3:55 for last set of DU’s.)
+
mobility/cool down 20-30 min
Done
Super happy about how this went. I made it through all the DU’s with zero calf problems. Both Achilles did get a little sore and the right one is still sore the next day but not as bad as a couple weeks ago. The second set of DU’s felt easier and more relaxed than the first. Heaps of progress. Did sets of 25. Thanks!
Tuesday, June 5, 2018
June 4, 2018
Daily score: 9
Workout:
Outdoor day, mountain biking
15 miles, 3000 feet elevation gain, 3.5 hours
An amazing day. Drove farther up into the mountains to ride today than I have ever been. It was beyond gorgeous and we all agreed the trails were our new favorites. I definitely felt the elevation as we hit a climb right out of the gate. But all in all I felt good and body held up well. I really just have to pinch myself that I get to have days like this one.
Workout:
Outdoor day, mountain biking
15 miles, 3000 feet elevation gain, 3.5 hours
An amazing day. Drove farther up into the mountains to ride today than I have ever been. It was beyond gorgeous and we all agreed the trails were our new favorites. I definitely felt the elevation as we hit a climb right out of the gate. But all in all I felt good and body held up well. I really just have to pinch myself that I get to have days like this one.
Sunday, June 3, 2018
June 3, 2018
Daily score: 7
Workout:
A. Squat snatch gauntlet - 1 rep on the min for 10 min @moderate load
95#
B. Back squat; build to a 5 rep max
155
C1. Deadlift; 15 reps AFAP 155# x3; rest 10 sec
35, 27, 26
C2. DB step overs; 10 reps AFAP 35#/hand x3; rest as needed to recovery
Done x3
D. Pistol squats; accumulate 10 reps per side
20 alternating unbroken
E. Weighted back extensions; 10 reps x4; rest 1 min
Done, unweighted
F1. Seated pike lift isomtrics; 10 seconds @max tension x3/side; rest 30 sec
F2. Prone glute press; 10 reps x3/side; rest 30 sec
F3. Stability ball stir the pots; 5 reps in both directions x3; rest as needed
Done x3
DB step overs with 2, 35's are tough stuff. Definitely a grip challenge after the DLs. I did all the DLs and all the step overs unbroken though. Back extensions are still challenging enough for me without adding weight. F series went well. Going for a long mountain bike ride tomorrow on a new trail. Thanks!
Workout:
A. Squat snatch gauntlet - 1 rep on the min for 10 min @moderate load
95#
B. Back squat; build to a 5 rep max
155
C1. Deadlift; 15 reps AFAP 155# x3; rest 10 sec
35, 27, 26
C2. DB step overs; 10 reps AFAP 35#/hand x3; rest as needed to recovery
Done x3
D. Pistol squats; accumulate 10 reps per side
20 alternating unbroken
E. Weighted back extensions; 10 reps x4; rest 1 min
Done, unweighted
F1. Seated pike lift isomtrics; 10 seconds @max tension x3/side; rest 30 sec
F2. Prone glute press; 10 reps x3/side; rest 30 sec
F3. Stability ball stir the pots; 5 reps in both directions x3; rest as needed
Done x3
DB step overs with 2, 35's are tough stuff. Definitely a grip challenge after the DLs. I did all the DLs and all the step overs unbroken though. Back extensions are still challenging enough for me without adding weight. F series went well. Going for a long mountain bike ride tomorrow on a new trail. Thanks!
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