October 14, 2018

Daily score: 6

Workout:

A. Snatch balance; build to a tough sinlge

115

B. Squat snatch; 5 singles @85% 1rm; rest 90 seconds

5 at 100#

C. Front squat for speed; 5 sets of 3 completed within 6 seconds from
start to finish of reps; rest 2 min

 100, 110, 115, 120, 125

+
3 min amrap:
10 wall balls
10 hang power snatch 55#

2+10+4

rest exactly 1 min
3 min to build to a tough single deadlift

240

rest as needed to recovery
3 min amrap:
10 bar facing burpees
10 TTB

1+10+6

rest exactly 1 min
3 min to build to a tough single overhead squat

125

+
cool down/mobility work 20-30 min

Done, hips, hami's

I know my snatch balance looks slow and I catch super high and that's not the idea...but, that is me trying my hardest to drop faster.  The snatch balance work did make the 5 single squat snatches feel more snappy.  Fun to play with the barbell.  I thought I would tap out at 115 on the front squats but made it to 125, it took some practice to get the rhythm of moving faster.  Amazing how tired just a little cardio made me.  Where I noticed the biggest change was with the TTB, I could hardly string 3 together!  I just felt zero midline strength.  I used to be able to do 10 unbroken.  I took my time with the mobility and plan to go take a nap now :).  Thanks!

October 12, 2018

Daily score: 7

Workout:

Outdoor day

Mountain biking, 3.5 hours, 15 miles, 2000+ feet elevation gain

This was one of the most beautiful fall days of the year.  I drove up the gorge to Hood River and took my time riding a trail system up and down in a beautiful canyon.  I just kept doing loops and checking in to see if I needed to rest.  But I couldn't stop, it was perfectly gorgeous with fall colors, crisp weather, and perfectly packed dirt.  Soul healing and had to make me physically better not worse.  I was definitely tired after, but satisfied with such a gift of a day. 

October 11, 2018

Daily score: 7

Workout:

A. Side plank; 30 seconds x6; rest 30 sec

 Done

B. Hollow body hold; 30 secodns x6; rest 30 seconds

 Done, last 2 with arms at sides vs overhead

C. Arch body hold; 30 secodns x6; rest 30 sec

 Done

D. Hanging L hold with flutter kicks; 30 seconds x5; rest 90 seconds

 all 20 seconds only, first 2 right quad was crampy

E. Mountain climbers; 30 reps x4; rest 90 seconds

 30x4

F. Laying overhead medball throws (hold the ball overhead laying flat
on the floor and then throw that toward a wall behind your feet so you
are throwing it down from overhead like a straight arm band lat pull
down); 5 reps as aggressive as posisble x5; rest as needed


14# ball, 5x5

Fueled on a lot of sleep and took my time going through this.  Did some HS holds in warm-up.  Pretty happy to make it through the HBH, was tough.  The L-holds with flutter kicks- was all I could do to make it to 20 seconds.  Will probably do an easy ride tomorrow, weather is beautiful.  Then another workout over the weekend.  Thanks!

October 8, 2018

Daily score: 6 (low energy)

Workout:

A. Single arm DB squat snatch; 10 alt'ing reps x5; rest 90 seconds

25, 30, 35, 35, 35

B. Two arm DB front rack walking lunges; 20 steps x2; rest 90 seconds

35's x 20 x 2

C. Single leg rdl; 8-10x3; rest 1 min bw sides

20# DB in each hand x10/side x3

D. Two arm KB OH reverse lunges; 20 alt'ing steps x2; rest 90 seconds

20's, 26's

+
Assault bike sprints 10 secnods @100%
rest 50 secnods
x20

Done, total 216 cals

+
mobility work 20-30 min


Done


Just feeling low energy today.  Working on stress management and not being so busy.  I felt waaaaay better after this workout.  I needed that time alone and to get back on track.  Heading out to the mountains to ride again this afternoon too, taking the dog so it'll be more of a recovery ride.  The rdls are harder on the right leg, I have to fight to keep the knee from collapsing in.  The two arm OH lunges were a fun challenge, had no idea what weight would be manageable.  I think maaaaaybe I could get through with 35s.  Bike was tough, was ready to be done by round 17.  Good for me though.  I took my time with the mobility, felt great.  Thanks!

October 7, 2018

Daily score: 7

Workout:

Outdoor day


Mountain biking, 3 hours

Great day!  Was spirit lifting to get out of the rain in the city and ride.

October 5, 2018

Daily score: 8

Workout:

A. Weighted pull ups; 2-3x5; rest 90 seconds


26x3
28.5x2x4

B. Strict press; 10 sets of 3 @80% 1rm; rest as needed


Done at 80#

C1. Bench press; 10 sets of 3 @75% 1rm; rest 1 min


Done at 101#

C2. Bent over single arm DB rows; 4-6x10/side; rest 1 min


45x6/side
50x5/side x9

D. HS hold against wall with weight shifts or shoulder taps; 20 secons
x5; rest 90 seconds


Done x5

E. Inverted hang on rings; 20 seconds x5; rest as needed


20x5

F. Forward and backward roll tech work 10 min

Done


Great workout.  Felt strong.  Roll practice was a blast, been forever.  Surprised to only have sore legs the next day, arms feel great.  Thanks!

October 4, 2018

Daily score: 7

Workout:

A. Back squat 10 sets of 3 @70% 1rm; rest 90 seconds


Done at 140

B. Clean grip deadlifts; 10 sets of 3 @70% 1rm; rest 90 seconds


Done at 195

C1. Rear foot elevated split squat; 8-10x3; rest 1 min


10/side x3

C2. Shrimp squats; 5 slow controlled reps per side x3; rest 1 min
C3. Side to side cossack squats; 5 slow reps in both directions x3; rest 1 min
C4. Short hamstring isometric; 20 seconds x3/side; rest 1 min
C5. Seated 90-90 external rotastion lift off (front leg); 10 seconds
x3/side; rest 10 sec
C6. Seated 90-90 internal rotation lift off (back leg); 10 seconds
x3/side; rest as needed to recovery

All of the above done x3


Finally felt better and was so good to move some weight.  On the the internal rotation 90-90’s basically it was 10 seconds of glute cramp and that was it.  Only cramped the first round on the short hamstring iso.  Thanks!