Daily score: 6 tired, been too busy
Workout:
A. Overhead squat; 5x5; rest 2 min
95,105,115,125,115
B. Squat clean clusters; 1.1.1x3; rest 20 sec/rest 2min
115, 125, 135
+
Run 400m @moderate effort
8 squat snatch AFAP @80% 1rm
5:51
rest 4 min
Run 400m @moderate effort
8 squat clean AFAP @80% 1rm
4:19
rest 4 min
Run 400m @moderate effort
20 S2O @70% 1rm
6:30
rest 4 min
Run 400m @moderate effort
20 deadlift @80% 1rm
7:35
+
200m walking lunges for time
7:01
+
mobility work 20-30 min (quads/hammies/hips)
Done
May have been a PR 5-rep OHS at 125, felt good. WOD series was challenging. DLs were the hardest. Although I did fall on my ass on the first snatch. But then I did the 8 without any trouble. DLs I did two sets of 4 then all doubles. Right hami insertion into but area is/was pissed off by these. That’s par for the course for me, but annoying. Lunges I think helped things not freeze up too much. I didn’t stop, just slow and steady. Thanks!
Tuesday, August 14, 2018
Sunday, August 12, 2018
August 12, 2018
Daily score: 8 (small amount of arm tightness/soreness)
Workout:
A. Strict pull ups on rings @21x2; amrap unbroken x3; rest 90 seconds
6,5,5
B1. False grip ring to chest hold; amsap x4; rest 1 min
13,15,17,18
B2. Top of ring dip support hold; amsap x4 rest 1 min
35,31,30,30
B3. Bottom of ring dip support hold; amsap x4; rest 1 min
23,24,21,20
B4. Negative ring muscle ups; 2 reps x4; rest as needed to recovery
2x4
+
12 min amrap:
25 foot hs walk
5 burpee box jumps 24"
5 kipping hspu
10 TTB
30 double unders
3 rounds
+
shoulder mobility work 20-30 min
Done
Quality focused workout. HS walking under fatigue is still a huge issue but every time I practice I feel like I learn new ways of fighting through it. Just building confidence is huge. Feeling good. May be going bouldering tonight, that should be interesting because I definitely feel like my arms are shot now. Thanks!
Workout:
A. Strict pull ups on rings @21x2; amrap unbroken x3; rest 90 seconds
6,5,5
B1. False grip ring to chest hold; amsap x4; rest 1 min
13,15,17,18
B2. Top of ring dip support hold; amsap x4 rest 1 min
35,31,30,30
B3. Bottom of ring dip support hold; amsap x4; rest 1 min
23,24,21,20
B4. Negative ring muscle ups; 2 reps x4; rest as needed to recovery
2x4
+
12 min amrap:
25 foot hs walk
5 burpee box jumps 24"
5 kipping hspu
10 TTB
30 double unders
3 rounds
+
shoulder mobility work 20-30 min
Done
Quality focused workout. HS walking under fatigue is still a huge issue but every time I practice I feel like I learn new ways of fighting through it. Just building confidence is huge. Feeling good. May be going bouldering tonight, that should be interesting because I definitely feel like my arms are shot now. Thanks!
Saturday, August 11, 2018
August 11, 2018
Daily score: 6 (worked last night, sore throat, tired)
Workout:
A. Negative weighted muscle ups (weighted vest); accumulate 10 slow
controlled reps
10# vest x 10
B1. Bent over barbell rows; 8-10x3; rest 1 min
85x10
90x10
95x10
B2. Close grip bench press; 8-10x3; rest 1 min
85x10
90x10
95x10
C. CTB pull ups - accumulate 60 reps for quality (mix in butterfly
tech work into this)
60, all butterfly! (started with doubles, mostly triples, one set of 4)
D1. Hollow body hold; 30 seconds x5; rest 30 sec
D2. Side plank; 30 seconds x5; rest 30 seconds
D3. Arch body rock; 30 secodns x5; rest 30 seconds
D4. Tall kneeling KB halos; 3 slow controlled reps x5; rest as needed
Series done x5, 35# KB
+
Assault bike sprint 10 seconds @100%
rest 1:50
x6
9-10 cals each sprint, total 120 cals
I felt way better after working out. I think the hospital air always makes me feel dried out and nasty after a night shift, like being on a plane. Working on keeping my elbows back, not flaring on the mu's. Feels way better, stronger. CTB were super exciting today, way better than ever. I did do small sets and rested quite a bit but got all 60 in 15 minutes and they got better as I went. I think watching so many reps at the games helped. Hollow body is getting stronger, solid all 5 sets. Also cool that legs/body wasn't too sore after the sled drag/run workout and then mountain biking, recovering better than ever. Thanks!
Workout:
A. Negative weighted muscle ups (weighted vest); accumulate 10 slow
controlled reps
10# vest x 10
B1. Bent over barbell rows; 8-10x3; rest 1 min
85x10
90x10
95x10
B2. Close grip bench press; 8-10x3; rest 1 min
85x10
90x10
95x10
C. CTB pull ups - accumulate 60 reps for quality (mix in butterfly
tech work into this)
60, all butterfly! (started with doubles, mostly triples, one set of 4)
D1. Hollow body hold; 30 seconds x5; rest 30 sec
D2. Side plank; 30 seconds x5; rest 30 seconds
D3. Arch body rock; 30 secodns x5; rest 30 seconds
D4. Tall kneeling KB halos; 3 slow controlled reps x5; rest as needed
Series done x5, 35# KB
+
Assault bike sprint 10 seconds @100%
rest 1:50
x6
9-10 cals each sprint, total 120 cals
I felt way better after working out. I think the hospital air always makes me feel dried out and nasty after a night shift, like being on a plane. Working on keeping my elbows back, not flaring on the mu's. Feels way better, stronger. CTB were super exciting today, way better than ever. I did do small sets and rested quite a bit but got all 60 in 15 minutes and they got better as I went. I think watching so many reps at the games helped. Hollow body is getting stronger, solid all 5 sets. Also cool that legs/body wasn't too sore after the sled drag/run workout and then mountain biking, recovering better than ever. Thanks!
Friday, August 10, 2018
August 10, 2018
Daily score: 9
Workout:
Outdoor day
Mountain biking, 2 hours
So good to be back on the bike after a couple weeks of not being able to ride. Felt great! Lots of climbing. Thanks!
Workout:
Outdoor day
Mountain biking, 2 hours
So good to be back on the bike after a couple weeks of not being able to ride. Felt great! Lots of climbing. Thanks!
August 9, 2018
Daily score: 8
Workout:
Run 10 min easy warm up
Done
+
Run 400m @moderate effort
sled drag 100m @heavy but continuous load
rest 2 min
x4 sets
225, 200, 190, 190# on the sled
Each round somewhere between 5 and 6 mins
+
hip and ankle mobility work 20-30 min
Done
It was super hot outside. Good prep for the comp though. 225 was too heavy, I had to stop 3 times. I worked down to 190 and even that was a lot. I love how punishing the sled is, so simple, so totally exhausting. Thanks!
Workout:
Run 10 min easy warm up
Done
+
Run 400m @moderate effort
sled drag 100m @heavy but continuous load
rest 2 min
x4 sets
225, 200, 190, 190# on the sled
Each round somewhere between 5 and 6 mins
+
hip and ankle mobility work 20-30 min
Done
It was super hot outside. Good prep for the comp though. 225 was too heavy, I had to stop 3 times. I worked down to 190 and even that was a lot. I love how punishing the sled is, so simple, so totally exhausting. Thanks!
Wednesday, August 8, 2018
August 8, 2018
Daily score: 6 headache
Workout:
A. Snatch; build to a tough tng 5
90 (all squat snatches)
B. Squat clean and jerk; build to a tough triple (all 3 reps must be
completed within 35 seconds, not TnG)
125
C. Front squat; 5x5; rest 2 min
115, 120, 125, 130, 135
D. Single arm KB snatch; 10 reps x4/side; rest 30 sec bw sides
35#
+
3 min amrap:
10 lateral burpees over rower
10 cals rowing
rest 2 min
x3 sets
1+10+9
2+1
2+2
+
cool down/mobility work 20-30 min
Done
Got off work way earlier than I had expected so went ahead and worked out today. Had an unusual tension headache, didn't let it stop me. I am better squat snatching than power for 5 heavy tng. By the end of the front squats my legs were shot. I really felt them when jumping over the rower, just heavy feeling. Thanks!
Workout:
A. Snatch; build to a tough tng 5
90 (all squat snatches)
B. Squat clean and jerk; build to a tough triple (all 3 reps must be
completed within 35 seconds, not TnG)
125
C. Front squat; 5x5; rest 2 min
115, 120, 125, 130, 135
D. Single arm KB snatch; 10 reps x4/side; rest 30 sec bw sides
35#
+
3 min amrap:
10 lateral burpees over rower
10 cals rowing
rest 2 min
x3 sets
1+10+9
2+1
2+2
+
cool down/mobility work 20-30 min
Done
Got off work way earlier than I had expected so went ahead and worked out today. Had an unusual tension headache, didn't let it stop me. I am better squat snatching than power for 5 heavy tng. By the end of the front squats my legs were shot. I really felt them when jumping over the rower, just heavy feeling. Thanks!
August 7, 2018
Daily score: 8
Workout:
A. Squat snatch; 2 reps on the min for 10 min @moderate load
85
B. Power clean and jerk; 2 reps on the min for 10 min @moderate load
115
+
EMOM 20 min:
1- 30 sec hollow body hold
2- 10 wall balls
3- 5 strict pull ups + 5 TTB
4- 10 KBS
Done, all of the pull ups and ttb unbroken
+
EMOM 20 min:
1- 4 sandbag over shoulder
2- 15 sec side plank per side
3- 30 seconds arch body hold
4- 5 DB hang squat clean thrusters 35#'s
Done, 70# sandbag
+
mobility work 20-30 min
Done
Great practice on the snatch and C and J. I did all push jerks which I don't practice often, was good. EMOM's were uneventful. DB hang squat clean thrusters are tons of fun...meaning wow, hard. Thanks!
Workout:
A. Squat snatch; 2 reps on the min for 10 min @moderate load
85
B. Power clean and jerk; 2 reps on the min for 10 min @moderate load
115
+
EMOM 20 min:
1- 30 sec hollow body hold
2- 10 wall balls
3- 5 strict pull ups + 5 TTB
4- 10 KBS
Done, all of the pull ups and ttb unbroken
+
EMOM 20 min:
1- 4 sandbag over shoulder
2- 15 sec side plank per side
3- 30 seconds arch body hold
4- 5 DB hang squat clean thrusters 35#'s
Done, 70# sandbag
+
mobility work 20-30 min
Done
Great practice on the snatch and C and J. I did all push jerks which I don't practice often, was good. EMOM's were uneventful. DB hang squat clean thrusters are tons of fun...meaning wow, hard. Thanks!
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