Daily score: 9
Workout:
A. Power snatch x1/hang power snatch x1/OHS x1; rest 2 min x8 complexes
85, 85, 90, 90, 95, 95, 95, 95
B. Front squat; build to a 10 rep max - build to a 6 rep max - build
to a 3 rep max - build to a 1 rep max
10-115
6-125
3-150
1-155
C. Single leg box jumps; 5 reps x4/side; rest as needed bw sides
5/side x4 to 12"
+
12 min amrap:
Row 20 cals
40 speed step jump ropes
60 foot unloaded walking lunges
4 rounds + 18 cals
Hands are nearly healed, slightly sore on the snatches. I went all out on the 3 rep max and then failed 160 for my 1 rep. Barely eeked out 155. That series was fun though. I probably could have done a little more on the 10 and 6 but then maybe the 3 would have suffered. That was for sure a 3 rep max PR by a little. Fun to think about. Everything else went well. I felt really strong rowing today. Thanks!
Friday, December 14, 2018
Tuesday, December 11, 2018
December 11, 2018
Daily score: 7 (pretty great other than the sore hands and shoulders)
Workout:
Bike trainer max heart rate test
Max Heart Rate – Test 1.
Warm up for 10 to 15 minutes and then ride as hard as possible
intensive time trial effort for the next ten minutes. Ride the last
minute flat out (maximum effort), and sprint the last 20 to 30
seconds. It should now be possible to read the MHR on the Heart Rate
Monitor.
Do not stop immediately but keep pedalling and warm down gradually for
the next ten minutes.
178
+
A. CTB drill on rings - 10 min CTB drill on rings - tech work for 15
minutes in sets of 3-5 reps
https://www.instagram.com/p/Bn
B. Butterfly pull ups; 10 sets of 5 unbroken not for time
* let's compare how these feel after the hr test versus last week
Hands to raw to do either of the above
C. Chin over bar isometric hold; amsap x4; rest 2 min
32, 30, 20, 20
D. Inverted hang; 20 seconds x6; rest 90 seconds
20x6
E. V-ups; 20 reps x4; rest 2 min
20x4
+
stretching/cool down work 10-15 min
Done
My legs were rested and ready to go hard on the max HR test. I gave it my all. Painful but kinda fun to test. Hands are still recovering :(. Manage C and D just fine though. The iso holds over the bar were much easier this week without doing the pull ups, obviously. Spent some time stretching my legs. Thanks!
Workout:
Bike trainer max heart rate test
Max Heart Rate – Test 1.
Warm up for 10 to 15 minutes and then ride as hard as possible
intensive time trial effort for the next ten minutes. Ride the last
minute flat out (maximum effort), and sprint the last 20 to 30
seconds. It should now be possible to read the MHR on the Heart Rate
Monitor.
Do not stop immediately but keep pedalling and warm down gradually for
the next ten minutes.
178
+
A. CTB drill on rings - 10 min CTB drill on rings - tech work for 15
minutes in sets of 3-5 reps
https://www.instagram.com/p/Bn
B. Butterfly pull ups; 10 sets of 5 unbroken not for time
* let's compare how these feel after the hr test versus last week
Hands to raw to do either of the above
C. Chin over bar isometric hold; amsap x4; rest 2 min
32, 30, 20, 20
D. Inverted hang; 20 seconds x6; rest 90 seconds
20x6
E. V-ups; 20 reps x4; rest 2 min
20x4
+
stretching/cool down work 10-15 min
Done
My legs were rested and ready to go hard on the max HR test. I gave it my all. Painful but kinda fun to test. Hands are still recovering :(. Manage C and D just fine though. The iso holds over the bar were much easier this week without doing the pull ups, obviously. Spent some time stretching my legs. Thanks!
December 10, 2018
Daily score: 9 (legs are good!)
Workout:
A. Perform 25 sets of 4 unbroken butterfly pull ups for time (chin over bar)
14:38
B. Headstand hold; 30 seconds x4; rest 1 min
30x4
C1. Single arm ring plank; 20 secods x5; rest 30 sec
20/side
20/side
15/side
15/side
C2. Single arm ring rows; 10 reps x5; rest 30 sec
done
C3. Bent over thumbs up reverse flies; 12-15x4; rest 30 sec
8x12
8x12
5x15
5x15
C4. Standing DB lateral raises (take them with a hollow body from your
side all the way overhead); 15 reps x4; rest as needed
8x15
5x15x3
D1. DB Bench press; 10-12x3; rest 1 min
30x12
35x12
40x10
D2.Strict dips; amrap in 1 min x3; rest as needed
7, 6, 6 (one no rep)
D1. Tall kneeling shoulder rotations; 5 slow controlled reps on both
arms in both directions; rest as needed
D2. Prone passthroughs; 5 slow controlled reps normal grip and eagle grip
Done
On the 23'rd set of pull ups I tore both my hands. This was super annoying because I really didn't think I was that close to tearing. With the butterfly my hands rub in different places, they tore on the pinky pad and thumbs. I readjust my grip a bit during the movement and I seems like it hurts my hands less. But they tore pretty bad and bled. I finished the last two sets because I figured it didn't matter at that point. Hands will need a few days to heal off the bar :(. Other than that, I really feel like working these pull ups in this way is exactly what I need to figure them out. I am improving. Headstands were actually pretty easy and 1 minute was plenty of rest. I messed up the C series by only writing down 4 rounds, just realized it was supposed to be 5. I am sore the next day though! Single arm ring plank fatigued, it really is my right side that couldn't make 20 seconds the whole way. The lateral raises light up my neck muscles. Everything else went well! Thanks!
Workout:
A. Perform 25 sets of 4 unbroken butterfly pull ups for time (chin over bar)
14:38
B. Headstand hold; 30 seconds x4; rest 1 min
30x4
C1. Single arm ring plank; 20 secods x5; rest 30 sec
20/side
20/side
15/side
15/side
C2. Single arm ring rows; 10 reps x5; rest 30 sec
done
C3. Bent over thumbs up reverse flies; 12-15x4; rest 30 sec
8x12
8x12
5x15
5x15
C4. Standing DB lateral raises (take them with a hollow body from your
side all the way overhead); 15 reps x4; rest as needed
8x15
5x15x3
D1. DB Bench press; 10-12x3; rest 1 min
30x12
35x12
40x10
D2.Strict dips; amrap in 1 min x3; rest as needed
7, 6, 6 (one no rep)
D1. Tall kneeling shoulder rotations; 5 slow controlled reps on both
arms in both directions; rest as needed
D2. Prone passthroughs; 5 slow controlled reps normal grip and eagle grip
Done
On the 23'rd set of pull ups I tore both my hands. This was super annoying because I really didn't think I was that close to tearing. With the butterfly my hands rub in different places, they tore on the pinky pad and thumbs. I readjust my grip a bit during the movement and I seems like it hurts my hands less. But they tore pretty bad and bled. I finished the last two sets because I figured it didn't matter at that point. Hands will need a few days to heal off the bar :(. Other than that, I really feel like working these pull ups in this way is exactly what I need to figure them out. I am improving. Headstands were actually pretty easy and 1 minute was plenty of rest. I messed up the C series by only writing down 4 rounds, just realized it was supposed to be 5. I am sore the next day though! Single arm ring plank fatigued, it really is my right side that couldn't make 20 seconds the whole way. The lateral raises light up my neck muscles. Everything else went well! Thanks!
December 8, 2018
Daily score: 5 (legs pretty sore still)
Workout:
AM
Swim at pool:
warm up
Done
+
25y swim on alternate stroke breath (every other stroke)
rest 30 sec
25y swim on every 3rd stroke breath
rest 30 sec
25y swim on every 4th stroke breath
rest 30 sec
25y swim on every 5th stroke breath
rest 30 sec
25y swim on every 6th stroke breath
rest as needed
x4 sets
Done x4
+
Breathe hold freestyle swim; 25y @100% effort
rest 1 min
x3 sets
(take as little breaths as possible in the 25y swim. Aim to go the
entire thing with no breaths)
Made the whole length x3
+
Underwater dolphin kick; max distance covered x3 attempts
Done, close to half a length
+
Continuous swim 10 min easy (try not to push off or rest on the wall)
Done
PM
A. Squat clean and jerk; 1 rep on the 30 seconds for 20 reps (moderate
load, positional and speed focus)
B. Back squat; 5x5; rest 2 min
+
21-15-9
box jumps 24"
row calories
+
mobility work 20-30 min
Skipped
Swimming today felt great! I was super excited to make all three lengths without a breath. I figured out that if I hold the air in my lungs longer and wait to start exhaling, I get farther. I had to share the lane with three other people so it was a little crazy but a very productive session. I skipped the afternoon workout to allow my legs to recover some more. Thanks!
Workout:
AM
Swim at pool:
warm up
Done
+
25y swim on alternate stroke breath (every other stroke)
rest 30 sec
25y swim on every 3rd stroke breath
rest 30 sec
25y swim on every 4th stroke breath
rest 30 sec
25y swim on every 5th stroke breath
rest 30 sec
25y swim on every 6th stroke breath
rest as needed
x4 sets
Done x4
+
Breathe hold freestyle swim; 25y @100% effort
rest 1 min
x3 sets
(take as little breaths as possible in the 25y swim. Aim to go the
entire thing with no breaths)
Made the whole length x3
+
Underwater dolphin kick; max distance covered x3 attempts
Done, close to half a length
+
Continuous swim 10 min easy (try not to push off or rest on the wall)
Done
PM
A. Squat clean and jerk; 1 rep on the 30 seconds for 20 reps (moderate
load, positional and speed focus)
B. Back squat; 5x5; rest 2 min
+
21-15-9
box jumps 24"
row calories
+
mobility work 20-30 min
Skipped
Swimming today felt great! I was super excited to make all three lengths without a breath. I figured out that if I hold the air in my lungs longer and wait to start exhaling, I get farther. I had to share the lane with three other people so it was a little crazy but a very productive session. I skipped the afternoon workout to allow my legs to recover some more. Thanks!
Thursday, December 6, 2018
December 6, 2018
Daily score: 6 (really sore legs to start out)
Bike 45 min continuous @tough effort
Done
+
A. Alternating leg TTB; 10 reps x3; rest as needed (keep back glute
engaged and tight and try to limit it from rising as much as possible)
10x3
B. HS walk skill work 10-15 min
Done
C1. Banded tuck planche; 15 seconds x2; rest 15 sec
C2. Feet elevated reverse plank; 15 seconds x2; rest 15 sec
C3. Negative vertical body levers; 5 slow controlled reps x2; rest as needed
Done x2
D. Sumo deadlift; 5x5; rest 2 min
105, 125, 135, 145, 155
+
Bike 45 min continuous @tough effort
Done
+
cool down/stretching 10-15 min
Done
My hamstrings and glutes were pretty damn sore going into this. 45 minutes at a 'tough effort' on the trainer was pretty tough, mostly the 'tough effort' piece...and didn't help that I knew I'd get to do it again. Single leg TTB were kinda cool and fun to have a new challenge. C series went fine. I haven't sumo dead lifted in forever and with as sore as my legs were I was cautious as sometimes this is a difficult movement for my right hip/low back. But it felt really strong today, zero issues. It took courage to get back on that bike. I swear if anyone other than you had told me to do it I would have questioned the idea, but I really do trust you. I survived, but was getting pretty light headed and hungry the last 15 minutes. I never wanna complain because I really wish I had more time to workout/train, I love it! But this workout took well over 2 hours with the warm up and cool down, nearly 3. That's pretty hard for me to fit in after work. Damn job gets in the way of everything ;). I'd like to say the riding worked the soreness out of my legs but they are still pretty sore tonight. Definitely looking forward to a recovery day tomorrow. Thanks!
Bike 45 min continuous @tough effort
Done
+
A. Alternating leg TTB; 10 reps x3; rest as needed (keep back glute
engaged and tight and try to limit it from rising as much as possible)
10x3
B. HS walk skill work 10-15 min
Done
C1. Banded tuck planche; 15 seconds x2; rest 15 sec
C2. Feet elevated reverse plank; 15 seconds x2; rest 15 sec
C3. Negative vertical body levers; 5 slow controlled reps x2; rest as needed
Done x2
D. Sumo deadlift; 5x5; rest 2 min
105, 125, 135, 145, 155
+
Bike 45 min continuous @tough effort
Done
+
cool down/stretching 10-15 min
Done
My hamstrings and glutes were pretty damn sore going into this. 45 minutes at a 'tough effort' on the trainer was pretty tough, mostly the 'tough effort' piece...and didn't help that I knew I'd get to do it again. Single leg TTB were kinda cool and fun to have a new challenge. C series went fine. I haven't sumo dead lifted in forever and with as sore as my legs were I was cautious as sometimes this is a difficult movement for my right hip/low back. But it felt really strong today, zero issues. It took courage to get back on that bike. I swear if anyone other than you had told me to do it I would have questioned the idea, but I really do trust you. I survived, but was getting pretty light headed and hungry the last 15 minutes. I never wanna complain because I really wish I had more time to workout/train, I love it! But this workout took well over 2 hours with the warm up and cool down, nearly 3. That's pretty hard for me to fit in after work. Damn job gets in the way of everything ;). I'd like to say the riding worked the soreness out of my legs but they are still pretty sore tonight. Definitely looking forward to a recovery day tomorrow. Thanks!
December 5, 2018
Daily score: 8
Workout:
A. Power snatch x1/hang power snatch x1/OHS x1; rest 2 min x6 complexes
85, 85, 90, 90, 95, 95
B. Front squat drop sets; 5.5.5x4; rest 30 sec/rest as needed to full
recovery (try to start lighter than last time, but end heavier)
120, 115, 110
125, 115, 115
130, 120, 115
120, 115, 110
D. Two arm DB OH walking lunges; 12 sets of 25 feet; rest 2 min
20's
25
30
30
35x8
E. Isometric pistol holds at the bottom with tight non working leg; 20
seconds x4/side; rest as needed bw sides
20/side x4
F. Single leg box jumps; 5 reps x4/side; rest as needed bw sides
6 inch 5/side
12 inch 5/side x3
I was feeling great going into this workout, it had been a busy day at work and I felt aggressive (for me) and ready to focus and work hard. Snatching was good practice, I kept the weight where I could keep good form. Good to hit the front squats with more rested legs this week. By the 4th set my legs were getting tired but also my low back so I backed of the weight a bit. Lunges were fun, I was happy I made it to the end with the 35's and didn't have to back off.
Those pistol holds are hard! I was so surprised how quickly the non-working leg got tired. I could do 20 seconds but it was definitely close to my max hold time. The hilarious thing is how shaky my legs were on the box jumps. I was going to just warm up with the 6 inch box but I nearly didn't make the first jump and felt the shakiness. Good stuff. Thanks!
Workout:
A. Power snatch x1/hang power snatch x1/OHS x1; rest 2 min x6 complexes
85, 85, 90, 90, 95, 95
B. Front squat drop sets; 5.5.5x4; rest 30 sec/rest as needed to full
recovery (try to start lighter than last time, but end heavier)
120, 115, 110
125, 115, 115
130, 120, 115
120, 115, 110
D. Two arm DB OH walking lunges; 12 sets of 25 feet; rest 2 min
20's
25
30
30
35x8
E. Isometric pistol holds at the bottom with tight non working leg; 20
seconds x4/side; rest as needed bw sides
20/side x4
F. Single leg box jumps; 5 reps x4/side; rest as needed bw sides
6 inch 5/side
12 inch 5/side x3
I was feeling great going into this workout, it had been a busy day at work and I felt aggressive (for me) and ready to focus and work hard. Snatching was good practice, I kept the weight where I could keep good form. Good to hit the front squats with more rested legs this week. By the 4th set my legs were getting tired but also my low back so I backed of the weight a bit. Lunges were fun, I was happy I made it to the end with the 35's and didn't have to back off.
Those pistol holds are hard! I was so surprised how quickly the non-working leg got tired. I could do 20 seconds but it was definitely close to my max hold time. The hilarious thing is how shaky my legs were on the box jumps. I was going to just warm up with the 6 inch box but I nearly didn't make the first jump and felt the shakiness. Good stuff. Thanks!
Wednesday, December 5, 2018
December 4, 2018
Daily score: 7 (a little tired from working night shift)
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x12; rest
45 (increase pace each 15 seconds so last = near 15 max effort)
done x12
+
A. CTB drill on rings - 10 min CTB drill on rings - tech work for 15
minutes in sets of 3-5 reps
https://www.instagram.com/p/Bn36aKRBoXA/?chaining=true
Done, 10 sets of 3
B. Butterfly pull ups; 10 sets of 5 unbroken not for time
5x10
C. Chin over bar isometric hold; amsap x3; rest 2 min
22, 20, 20
D. Inverted hang; 20 seconds x5; rest 90 seconds
20x5
E. V-ups; 20 reps x3; rest 2 min
20x3
+
30 min easy continuous bike on indoor trainer
Done
Bike sprints were tough with the inverse ratio. Feeling strong though. The CTB drill was tough as well. Definitely exposed how poorly I am pulling forward through the circle. I always seem to work my way back behind the bar/rings and then I feel the jerking stop in my shoulders as I mess up the circle. The pull ups felt better as I fought to stay under and in front of the bar. Everything else went well. Thanks!
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x12; rest
45 (increase pace each 15 seconds so last = near 15 max effort)
done x12
+
A. CTB drill on rings - 10 min CTB drill on rings - tech work for 15
minutes in sets of 3-5 reps
https://www.instagram.com/p/Bn36aKRBoXA/?chaining=true
Done, 10 sets of 3
B. Butterfly pull ups; 10 sets of 5 unbroken not for time
5x10
C. Chin over bar isometric hold; amsap x3; rest 2 min
22, 20, 20
D. Inverted hang; 20 seconds x5; rest 90 seconds
20x5
E. V-ups; 20 reps x3; rest 2 min
20x3
+
30 min easy continuous bike on indoor trainer
Done
Bike sprints were tough with the inverse ratio. Feeling strong though. The CTB drill was tough as well. Definitely exposed how poorly I am pulling forward through the circle. I always seem to work my way back behind the bar/rings and then I feel the jerking stop in my shoulders as I mess up the circle. The pull ups felt better as I fought to stay under and in front of the bar. Everything else went well. Thanks!
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