September 12, 2018

Daily score: 5 (quite sore, neck, shoulders, glutes are the worst)

Workout:

For time:
50-40-30-20-10
double unders
10-10-10-10-10
burpees to 6" reach
rest exactly 2 min
For time:
30 bar facing burpees
20 burpee box jump overs 24"

First part: 7:05 unbroken
Second part: 5:42
Total: 14:47

+
A. Seated single leg hip lift offs; 10 reps with 2 sec isometric hold
on each rep x2/side; rest as needed
B. Prone glute lift offs; 10 reps + 2 sec isometric on each rep
x2/side; rest as needed
C. Side lying leg lift with internal rotation bias; 10 reps with 2 sec
hold at end range of each rep x2/side; rest as needed
D. Short hamstring isometric; 20 seconds x2/side; rest as needed
E. Side lying adductor leg lift isometric; 20 seconds x2/side; rest as needed
F. Seated straddle bilateral leg lifts; 10 reps with 2 sec isometric
on each rep x2; rest as needed

all of the above done

Glutes are super sore but in a good way, all muscle, not joint pain.  I was definitely stiff going into this workout mostly felt 'tired' upper body.  The shoulder fatigue was pretty obvious on the first 10 burpees.  My neck is still slightly beat up from surfing but all and all okay, afterall, it handled all the handstand work yesterday and isn't really set back.  Happy I got all the du's unbroken.  Slow pace on the burpee box jump overs but I just couldn't seem to speed up.  Added videos of all the other work to be sure I am doing them at least close to quality.  Let me know if you see any thing I can improve or that isn't what you had in mind.  The hip lift offs were harder on the left and difficult for me to not want to round my low back or even lean back a little.  Same issue on the bilateral straddle lifts.  Hamstrings cramped really really bad on the first short iso and less bad on the second round.  Thanks!

September 11, 2018

Daily score: 8 (slightly sore glutes)

Workout:

A. Freestanding hs drills 30 min:
- forearm stand
- rebalancing drills
- kick up to paralletes
- 1/4 pirouttes

Done

B. HS walk for speed; 25 feet AFAP x6; rest 30 sec bw reps (record
times to complete, must be done in 5 foot segments and hands start
behind lines)

:54
1:36
1:23
2:10
3:00
1:50

C. Strict ring dips @22x2; amrap unbroken x4; rest 90 secnods

5, 5, 4, 3

D. False grip strict pull ups; amrap unbroken x2; rest 90 seconds

6, 6

E. Straight arm kip swings on bar with hips to bar; 6 reps x4; rest 90 seconds

6x4

F1. Bent over barbell rows; 8-10x3; rest 90 seconds

95x8
95x9
95x8

F2. Close grip bench press; 8-10x3; rest 90 seconds

85x10
90x10
95x8

F3. Supinated grip hanging L hold; amsap x3; rest 30 sec

20, 20, 20

F4. Arch body rock; 30 seconds x3; rest 30 sec

30x3

F5. Side body arch hold; 30 secnos x3; rest as needed to recovery

30/side x3

This workout definitely smoked my shoulders.  The HS 1/4 turns seem so super hard for me to figure out.  I cannot get my hips to the bar with the straight arm swings.  Lots of room for improvement here, probably a coordination issue as well as some fatigue.  Everything else went well.  I can feel leg soreness brewing, will be worse tomorrow I'm sure.  Thanks!

September 10, 2018

Daily score: 9

Workout:

A. Squat clean x1/hang squat clean x1/front squat x1 - 1 complex on
the min for 10 min


At 115

B1. Front rack walking lunges; 50 feet x2; rest 90 seconds


At 105

B2. DB death march; 14 steps x2; rest 90 seconds


35# dbs

C1. Single arm DB squat snatch; 10 alt'ing reps x2; rest 1 min


30x10
35x10

C2. DB step overs; 10 reps x2; rest 1 min


35’s

+
EMOM 12 min:
Odd- 40 dobule unders
Even- 30 sec row @tough aerobic pace


Done 

+
mobility work 20-30 min

Done


I am a little beat up from surfing.  A tad bit of whip lash from a bad crash on Saturday but it was mostly better today.  I was anxious to move and workout.  All of this went really well.  The death march was a new one for me or at least it has been forever.  Felt good, like it is strengthening that week spot at the hamstring insertion on the right.  Thanks!

September 5, 2018

Daily score: 7 (sore quads)

Workout:

A. Deadlift; build to a moderate effort single


205

+
15-12-9-6-3
Deadlift 155#
Row calories

6:16

+
B1. L-sit; amsap x3; rest 90 seconds


22,15,15

B2. Straddle pike lifts; 10 alt'ing reps with 2 sec pause at end range
x3; rest 90 seconds


Done

C1. X band lateral walks; 20 steps in both directions x3; rest as needed
C2. Prone glute lifts; 10 reps x3/side; rest as needed


Done

+
mobility work 20-30 min

205 felt solid, no weird pulling in the hip/hami/glute on the right.  At that weight I’m still able to keep solid form x1.  WOD felt light after 205.  I did it all unbroken and still quite pleased at how my right side held up.  Quads cramped a bit on the L-sits.  Everything else was good.  Writing this the next day and so pleased to say that I am sore but all in good ways.  None of that hip, glute insertion pain.  I did spend a solid 30 mins of mobility after.  Whatever the reason, it’s good.  On my way to the beach to surf!  Thanks!

September 4, 2018

Daily score: 9 (sore legs/glutes but didn't effect this workout)

Workout:

A. Muscle up/bar muscle up tech work 15 min

6 ring mu negs
10 toe spot ring mus
10 banded ring mus
10 bar mu big kips
some bar mu straight arm pulling on the foam roller

B. Split jerk; build to a moderate effort triple

135 (stopped here, was the first triple I didn't do tng)

+
For time:
30 kipping hspu (15/8/7)
30 TTB (5/5/5/5/5/3/2)
30 hand release push ups (10/7/5/3/3/2)
30 CTB pull ups (all doubles)

10:34 (hspu's somewhere shy of 2 mins, was at 4:06 at the end of the TTB, 6:10 end of HRPUs)

+
C. Loaded passthroughs; 3 slow controlled reps normal and eagle grip

with 5#

D1. Elevated reverse plank; 20 seconds x3; rest 90 seconds

done

D2. Tuck front lever hold; 20 seconds x3; rest 90 seconds

done

Spent more like 20 minutes on muscle up stuff.  Split jerks felt great.  Hardest part of the wod were the CTB with tired arms.  Probably would have been faster doing quick singles.  Everything else is great!  Thanks!

September 3, 2018

Daily score: 9

Workout:

A. Squat snatch x1/hang squat snatch x1/OHS x1 - build to a tough
single of the complex

110

B. Front squat; build to a 5rm

155! (probably a 15-20# pr x5)

C. Overhead squat; 15, 15, 15; rest 2 min (increase load each set)

65, 75, 85

+
2 sets:
50 double unders
20 wall balls
50 double unders
rest 2 min

2:54
2:42

+
2 sets:
10 box jump overs 20"
15 DB thrusters unbroken
10 box jump overs 20"
rest 2 min

35# DBs
2:09
2:09


+
mobility work 20-30 min

Body felt rested and I felt aggressive and ready to tackle this one.  Good thing because I felt like it took courage to go for heavier weights and stick with it throughout this workout.  Snatching felt great.  I think I could have done 115 but that would have been more like setting a 1rm than a tough single.  Front squat 155x5 took every ounce of both courage and effort I had.  I think I nearly had reflux and developed hemorrhoids at the same time.  I didn't, but it was close ;).  My knees caved in on the last two reps and I did pause for a couple breaths between the last 2 but I did it!  I wanted 85x15 on the OHS and am super proud of that, took some grit but I only took a little stumble forward on the very last rep.  I got pretty tense on du's today, not sure what that was about, not my best day for them.  Split all the 50's into 2 sets.  The second wod was harder though, 15 unbroken thrusters with 35's once again took a bit of courage and grit.  Crazy that I did both rounds in the exact same time, typical.  Writing this the next day and I am definitely sore, mostly quads and glutes.  Thanks!

September 1, 2018

Daily score: 8

Workout:

A. Weighted pull ups; 2-3x4; rest 90 seconds

26 x3
28x5 x2
28.5 x3
31 x2

B1. Bent over barbell rows; 6-8x4; rest 90 seconds

 95x8
100x8
105x8
110x6

B2. Close grip bench press; 10-12x4; rest 90 seconds

75x12
85x12
95x12
100x10
 

C1. False grip ring to chest hold; 20 seconds x4; rest 90 seconds

 20x4

C2. Strict hspu; 8 reps x4; rest 90 seconds

 5/3
8
8
4/3/1

D1. HAnging L hold; amsap x3; rest 90 seconds

 22, 23, 21

D2. Side plank; 30 secnods x3/side; rest 90 sec

 Done

E1. Arch body rock; 30 seconds x3; rest 90 sec

 Done

E2. Side body arch hold; 30 seconds x3; rest 90 seconds

Done

Moved slightly more weight on some of these than I have in the past, felt good.  Nothing much to note, good solid session.  Thanks!