Daily score: 7
Workout:
Indoor bike trainer 60 min continuous (get up out of the saddle and
move around as you're going)
Done, lots of movement and gear changes
+
stretching/cool down/mobility work 20-30 min
Done
This went well, time passe pretty quickly. Thanks!
Friday, January 11, 2019
Wednesday, January 9, 2019
January 8, 2019
Daily score: 6 (tired, low energy)
Workout:
A. Squat snatch; 1.1x9; rest 10 sec/rest 90 seconds (increase load every 3 sets)
85, 85, 85
90, 90, 90
95, 95, 95
B. Back squat; 10 sets of 3 @80% 1rm; rest 2 min
Done, at 150#
C1. Rear foot elevated barbell OH split squats; 8-10x2/side; rest 1 min bw sides
35# bar x10/side x2
C2. Single leg RDL; 8-10x2/side; rest 1 min bw sides
35# bar x10/side x2
+
Bike sprint 20 seconds @100% effort
rest 10 sec
30 seconsd max reps DB power snatch 35# (alt'ing)
rest 2 min
x4 sets
9, 10, 10, 10 snatches
Just a busy day at work and body feeling kinda exhausted. Stayed light on the snatches because everything felt heavy. Great technique practice though. Cool thing was that the 150# back squats x3 didn't feel that heavy, even on a low feeling day. So cool to feel even a little more confident squatting heavier weights. I just feel a little more 'sturdy'...less 'floppy'. The overhead split squats were a fun challenge, honestly keeping the bar overhead wasn't that hard, it was more just leg fatigue. Everything else went well. Thanks!
Workout:
A. Squat snatch; 1.1x9; rest 10 sec/rest 90 seconds (increase load every 3 sets)
85, 85, 85
90, 90, 90
95, 95, 95
B. Back squat; 10 sets of 3 @80% 1rm; rest 2 min
Done, at 150#
C1. Rear foot elevated barbell OH split squats; 8-10x2/side; rest 1 min bw sides
35# bar x10/side x2
C2. Single leg RDL; 8-10x2/side; rest 1 min bw sides
35# bar x10/side x2
+
Bike sprint 20 seconds @100% effort
rest 10 sec
30 seconsd max reps DB power snatch 35# (alt'ing)
rest 2 min
x4 sets
9, 10, 10, 10 snatches
Just a busy day at work and body feeling kinda exhausted. Stayed light on the snatches because everything felt heavy. Great technique practice though. Cool thing was that the 150# back squats x3 didn't feel that heavy, even on a low feeling day. So cool to feel even a little more confident squatting heavier weights. I just feel a little more 'sturdy'...less 'floppy'. The overhead split squats were a fun challenge, honestly keeping the bar overhead wasn't that hard, it was more just leg fatigue. Everything else went well. Thanks!
Monday, January 7, 2019
January 7, 2019
Daily score: 7
Workout:
A1. Inverted row on barbell; amrap unbroken @21x3 x4 sets; rest 90 seconds
5x4
A2. Bent knee L sit with sinlge leg extension; amsap x4; rest 90
seconds (switch the extended leg per set)
23,23,23,23
B1. Arch body hang on pull up bar; amsap x4; rest 90 seconds
:36, :36, :37, :37
B2. HS walk shoulder taps; 14 reps x4; rest 90 sec
14x4
C. Supinated bent knee L pull ups; accumulate 30 reps for time in sets
of 2 unbroken
8:00
D1. Powell raises; 12-15x2/side; rest 1 min
5#x15x2
D2. Elbow on knee external rotations; 15-20x2/side; rest 1 min
10#x17/side
10x20/side
D3. Bent over two arm DB trap 3 raises; 15-20x2/side; rest 1 min
2.5#x15x2
+
3 min max reps bar facing burpees
rest 3 min
2 min max reps burpee box jump overs 24"
rest 2 min
1 min max reps burpees to 6" reach
32,15,17
I still have some arm soreness from yesterday. Skipped my rest day because I’m feeling good and wanna fit in that hero wod this week. ‘A’ series went well. HS shoulder taps I can only do well wall facing. The supinated pull ups pumped up my forearms. Trap raises I had to stay light on because my low back and neck get tired. Burpees were good. Thanks!
Workout:
A1. Inverted row on barbell; amrap unbroken @21x3 x4 sets; rest 90 seconds
5x4
A2. Bent knee L sit with sinlge leg extension; amsap x4; rest 90
seconds (switch the extended leg per set)
23,23,23,23
B1. Arch body hang on pull up bar; amsap x4; rest 90 seconds
:36, :36, :37, :37
B2. HS walk shoulder taps; 14 reps x4; rest 90 sec
14x4
C. Supinated bent knee L pull ups; accumulate 30 reps for time in sets
of 2 unbroken
8:00
D1. Powell raises; 12-15x2/side; rest 1 min
5#x15x2
D2. Elbow on knee external rotations; 15-20x2/side; rest 1 min
10#x17/side
10x20/side
D3. Bent over two arm DB trap 3 raises; 15-20x2/side; rest 1 min
2.5#x15x2
+
3 min max reps bar facing burpees
rest 3 min
2 min max reps burpee box jump overs 24"
rest 2 min
1 min max reps burpees to 6" reach
32,15,17
I still have some arm soreness from yesterday. Skipped my rest day because I’m feeling good and wanna fit in that hero wod this week. ‘A’ series went well. HS shoulder taps I can only do well wall facing. The supinated pull ups pumped up my forearms. Trap raises I had to stay light on because my low back and neck get tired. Burpees were good. Thanks!
Sunday, January 6, 2019
January 6, 2018
Daily score: 7 (some leg/low back fatigue, soreness)
Workout:
A. Assisted CTB isometric hold; 20 seconds x5; rest 90 seconds
Green band
20 seconds x5
B1. Feet elevated ring rows @21x2; amrap unbroken x4; rest 1 min
20" box, rings just long enough to not hit the floor at bottom of row
6, 6, 5, 5
B2. DB bench press; 12-15x4; rest 1 min
35x13
35x13
35x12
35x12
C1. Push press; 15 unbroken x4; rest 1 min
65# x15 x4
C2. TTB; 15 AFAP x4; rest 1 min
:?
1:00
:47
:47
+
4 rounds for time:
Row 20 cals
6 lateral burpees over rower
4 sandbag over shoulder
70# sandbag
11:01
CTB isometrics felt better than last time we did them. It's still a challenge and weak position for me. It's approximating the bar to my chest more than the height that is hard. Everything else went well. Thanks!
Workout:
A. Assisted CTB isometric hold; 20 seconds x5; rest 90 seconds
Green band
20 seconds x5
B1. Feet elevated ring rows @21x2; amrap unbroken x4; rest 1 min
20" box, rings just long enough to not hit the floor at bottom of row
6, 6, 5, 5
B2. DB bench press; 12-15x4; rest 1 min
35x13
35x13
35x12
35x12
C1. Push press; 15 unbroken x4; rest 1 min
65# x15 x4
C2. TTB; 15 AFAP x4; rest 1 min
:?
1:00
:47
:47
+
4 rounds for time:
Row 20 cals
6 lateral burpees over rower
4 sandbag over shoulder
70# sandbag
11:01
CTB isometrics felt better than last time we did them. It's still a challenge and weak position for me. It's approximating the bar to my chest more than the height that is hard. Everything else went well. Thanks!
January 5, 2019
Daily score: 8
Workout:
AM
Swim:
10 sets of 25y: tight streamline/glide/kick.
* Kick off the wall in a streamline as tight as you can. When you
begin to slow down, kick in the streamline. Try to get across the
pool in as few breaths as possible
2 breaths
1 breath x4
no breaths x5
fastest length = 16 seconds
+
3 breath rest swim- 600y continuous swim stopping every 50 for the 3
breathe rest
Done
PM
A. Front squat; build to a max
175!!! (another 5# PR)
B. Squat clean; 20 for time @80% 1rm
At 124#
8:15
C1. DB front rack walking lunges; 50 feet x3; rest 1 min
30# DBs x50 x3
C2. DB step overs; 14 reps 35#/hand x3; rest 1 min
14x3
C3. Pistols; 8 alt'ing reps x3; rest 1 min
8 alt x3
C4. Shrimp squats; 5 slow controlled reps x3; rest 1 min
5/side x3
+
Bike sprint 1 min @max effort
5 min easy spin
x3
Done
What a great thing to PR my front squat again. I'm not just happy about more weight, I also feel like I'm hitting better positions and holding up or recovery better too. Squat clean series lit up my low back muscles. Not in a bad way, they were just fatigued after the front squats and I really had to fight to keep tension in the catch. That was tough. This whole workout was tough, satisfying. The C series was a legit challenge and I'm feeling it the next day. The bike sprints took grit, love it. I swam after this and I think that help workout what would have been more soreness/stiffness. Swimming went well. I really do have an innate fear of holding my breath under water, so glad to be working on it and facing it. Never know, could save my life one day! ;). Thanks!
Workout:
AM
Swim:
10 sets of 25y: tight streamline/glide/kick.
* Kick off the wall in a streamline as tight as you can. When you
begin to slow down, kick in the streamline. Try to get across the
pool in as few breaths as possible
2 breaths
1 breath x4
no breaths x5
fastest length = 16 seconds
+
3 breath rest swim- 600y continuous swim stopping every 50 for the 3
breathe rest
Done
PM
A. Front squat; build to a max
175!!! (another 5# PR)
B. Squat clean; 20 for time @80% 1rm
At 124#
8:15
C1. DB front rack walking lunges; 50 feet x3; rest 1 min
30# DBs x50 x3
C2. DB step overs; 14 reps 35#/hand x3; rest 1 min
14x3
C3. Pistols; 8 alt'ing reps x3; rest 1 min
8 alt x3
C4. Shrimp squats; 5 slow controlled reps x3; rest 1 min
5/side x3
+
Bike sprint 1 min @max effort
5 min easy spin
x3
Done
What a great thing to PR my front squat again. I'm not just happy about more weight, I also feel like I'm hitting better positions and holding up or recovery better too. Squat clean series lit up my low back muscles. Not in a bad way, they were just fatigued after the front squats and I really had to fight to keep tension in the catch. That was tough. This whole workout was tough, satisfying. The C series was a legit challenge and I'm feeling it the next day. The bike sprints took grit, love it. I swam after this and I think that help workout what would have been more soreness/stiffness. Swimming went well. I really do have an innate fear of holding my breath under water, so glad to be working on it and facing it. Never know, could save my life one day! ;). Thanks!
Friday, January 4, 2019
January 4, 2019
Daily score: 7
Workout:
A. Weighted pull up; build to a max
40 (20, 26, 35, 37.5)
B. Strict press; build to a max
98 (85, 90, 95, failed 101)
C. Strict pull ups; amrap unbroken
10
D. Strict hspu; amrap unbroken
13
E. butterfly pull ups; amrap unbroken
12
F. Kipping hspu; amrap unbroken
21
G. Hanging L hold; amsap
41
H. Strict ring dips; amrap unbroken
10
+
stretching/cool down/mobility work 20-30 min
Done
Best part of this workout was the weighted pull up, I was shocked I could do 40#. It was a little questionable on height so I didn't try more weight. 37.5 was definitely chin over bar. My left shoulder seemed to get stuck today on the strict press. That is usually my good side. No pain, just didn't track well. I have done 100 before. Strict pull ups felt great. Strist hspu's felt great. Butterfly was smooth until reps 11 and 12. Quite happy with 21 kipping hspu's, kinda fun to try. Hanging L-hold was probably the most painful of everything. By the dips I could feel some fatigue. Thanks!
Workout:
A. Weighted pull up; build to a max
40 (20, 26, 35, 37.5)
B. Strict press; build to a max
98 (85, 90, 95, failed 101)
C. Strict pull ups; amrap unbroken
10
D. Strict hspu; amrap unbroken
13
E. butterfly pull ups; amrap unbroken
12
F. Kipping hspu; amrap unbroken
21
G. Hanging L hold; amsap
41
H. Strict ring dips; amrap unbroken
10
+
stretching/cool down/mobility work 20-30 min
Done
Best part of this workout was the weighted pull up, I was shocked I could do 40#. It was a little questionable on height so I didn't try more weight. 37.5 was definitely chin over bar. My left shoulder seemed to get stuck today on the strict press. That is usually my good side. No pain, just didn't track well. I have done 100 before. Strict pull ups felt great. Strist hspu's felt great. Butterfly was smooth until reps 11 and 12. Quite happy with 21 kipping hspu's, kinda fun to try. Hanging L-hold was probably the most painful of everything. By the dips I could feel some fatigue. Thanks!
Thursday, January 3, 2019
January 1, 2019
Daily score: 8
Workout:
A. DB thruster; 15 reps AFAP 35# x4; rest 1 min (record time per set)
:35 unbroken
:37 unbroken
1:04 9/6
1:04 9/6
B. Clean grip deadlift; 10-12x4; rest 90 seconds (same load per set)
155#
x12
x10
x10
x10
C. Single leg jump ropes; 10 reps x6/side; rest as needed bw sides
10x6/side
D. Pistols @44x1; accumulate 6 reps per side
6/side
+
5 rounds:
Bike 2 min @tough aerobic pace
50 speed step jump ropes
15 unbroken wall balls
17:12
+
cool down/stretching/mobility work
Done, lots of rolling
I went cross country skiing for the first time yesterday, only about 90 minutes of it. I didn't think I was sore from it until I worked out today. Thruster series was tough work with the short rest, a fun gritty challenge. Deadlifts were also challenging, mostly I felt a new muscle that I think must have been sore from skiing, my QL I think. Kinda lateral toward the back right around my waist. Cool to work new things. Single leg j ropes were easy. Pistols with the long hold in the bottom were hard but doable. I was quite happy I could do them. WOD was a satisfying burn. Gave it my all. Thanks!
Workout:
A. DB thruster; 15 reps AFAP 35# x4; rest 1 min (record time per set)
:35 unbroken
:37 unbroken
1:04 9/6
1:04 9/6
B. Clean grip deadlift; 10-12x4; rest 90 seconds (same load per set)
155#
x12
x10
x10
x10
C. Single leg jump ropes; 10 reps x6/side; rest as needed bw sides
10x6/side
D. Pistols @44x1; accumulate 6 reps per side
6/side
+
5 rounds:
Bike 2 min @tough aerobic pace
50 speed step jump ropes
15 unbroken wall balls
17:12
+
cool down/stretching/mobility work
Done, lots of rolling
I went cross country skiing for the first time yesterday, only about 90 minutes of it. I didn't think I was sore from it until I worked out today. Thruster series was tough work with the short rest, a fun gritty challenge. Deadlifts were also challenging, mostly I felt a new muscle that I think must have been sore from skiing, my QL I think. Kinda lateral toward the back right around my waist. Cool to work new things. Single leg j ropes were easy. Pistols with the long hold in the bottom were hard but doable. I was quite happy I could do them. WOD was a satisfying burn. Gave it my all. Thanks!
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