Daily score: 8
Workout:
3 rounds for time:
10 sandbag thrusters
10 sandbag over shoulder
10 sandbag step overs
2 turkish get ups from each side with 53# KB
21:41 (7:45, 14:37, 21:41)
53# kb for the first 2 tgu's then dropped to 35#
70# sandbag
+
A. Quadruped band donkey kicks; 10 reps x3/side; rest 1 min bw sides
(10 sec isometric hold at top of each rep)
10/side x3
B1. Hollow body hold on GHD machine; 45 sec x5; rest 15 sec
20/25, 30/15, 35/10, 45, 45
B2. Side plank; 1 min x5/side; rest 30 sec bw sides/rest as needed
before return to C1
1 min/side x 5
C1. HS hold on paralletes; 1 min accumulated AFAP x3; rest as needed to recovery
33/27
40/20
40/20
C2. Supinated 90-90 isometric hold; 30 seconds accumulated AFAP x3;
rest as needed to recovery
15/10/5
15/10/5
15/10/5
D. Weighted dips; 3-5x5; rest 2 min
5# x3
2.5# x3
2.5# x3
bw x4
bw x4
This was a really tough and long workout. Took me over two hours with the warm up. That sandbag workout was killer! I couldn't believe how hard the thrusters were. My sandbag is pretty lumpy so it was quite the challenge. The funny thing was the step overs were the easiest part! And they aren't easy. I warmed up to the 53# kb for the turkish get ups and did a couple with it the first round but it felt really sketchy, I was going to hurt myself so I dropped down to the 35#. Donkey kicks with a 10 second hold each rep are also a great challenge, no way to 'cheat' these. I was getting an ab cramp I get frequetly on the HBH on the GHD and had to split a few of them up. Side plank x1 min is definitely hard but happy to be able to do it. By the HS holds I was tired and also getting hungry since I had to do this after work. Hence, my dips weren't impressive. But I think I should also get credit for the weight I gained while on vacation ;). Thanks!
Thursday, February 14, 2019
Wednesday, February 13, 2019
February 11, 2019
Daily score: 9
Workout:
Surfing
We were out for a full two hours today and I had such a blast. Same comments as yesterday but I did get some arm fatigue from paddling today. Overall I feel like I made huge progress and am motivated to keep up the training and get in the ocean more. Thanks!
Workout:
Surfing
We were out for a full two hours today and I had such a blast. Same comments as yesterday but I did get some arm fatigue from paddling today. Overall I feel like I made huge progress and am motivated to keep up the training and get in the ocean more. Thanks!
February 10, 2019
Daily score: 8
Workout:
Surfing
So excited to tell you about my progress. I am soooo grateful for all my swim training. I felt way more comfortable in the ocean. I was so much less phased by having to hold my breath or spin upside down under a wave. That comfort level changed everything. I was able to focus more on catching waves and I caught quite a few! Thank you thank you!
Workout:
Surfing
So excited to tell you about my progress. I am soooo grateful for all my swim training. I felt way more comfortable in the ocean. I was so much less phased by having to hold my breath or spin upside down under a wave. That comfort level changed everything. I was able to focus more on catching waves and I caught quite a few! Thank you thank you!
Tuesday, February 5, 2019
February 5, 2019
Daily score: 8
Workout:
A. CTB pull ups; amrap (-1) unbroken x4; rest 2 min
4,3,3,3
B. Strict press; 5x5; rest 2 min
75,80,85,90,85
C. Bench press; 5x5; rest 2 min
90,95,100,105,105
D. Tall kneeling paloff press; 15 reps x3/side; rest 1 min bw sides
Done
E. HS walk tech work 10-15 min
10 foot walks and static holds
F. Bent over barbell rows; 8-10x4; rest 2 min
75x10
75x10
80x10
85x9
G. Ido portal scap routine: https://www.youtube.com/watch?v=y4Wo095zPnc&t=45s
Done x3
+
cool down/mobility work 20-30 min
Done
Felt heavy on the CTB, just regular kips. Seemed to get more fluid as I went. Strict press and bench felt great. Had a better HS walk day but did feel my right shoulder fatigue toward the end of 10 minutes. Everything else went well. Thanks!
Workout:
A. CTB pull ups; amrap (-1) unbroken x4; rest 2 min
4,3,3,3
B. Strict press; 5x5; rest 2 min
75,80,85,90,85
C. Bench press; 5x5; rest 2 min
90,95,100,105,105
D. Tall kneeling paloff press; 15 reps x3/side; rest 1 min bw sides
Done
E. HS walk tech work 10-15 min
10 foot walks and static holds
F. Bent over barbell rows; 8-10x4; rest 2 min
75x10
75x10
80x10
85x9
G. Ido portal scap routine: https://www.youtube.com/watch?v=y4Wo095zPnc&t=45s
Done x3
+
cool down/mobility work 20-30 min
Done
Felt heavy on the CTB, just regular kips. Seemed to get more fluid as I went. Strict press and bench felt great. Had a better HS walk day but did feel my right shoulder fatigue toward the end of 10 minutes. Everything else went well. Thanks!
February 4, 2019
Daily score: 8
Workout:
Bike 2 hours continuous on indoor trainer
90 minutes outdoor hill riding on road bike
+
mobility work 20-30 min
Done
AM
Underwater dolphin kick:
8 sets working to get as far across the pool as possible
8 sets dolphin kick on back
4 sets dolphin kick on each side
Done (14 second average / 9 seconds average/ 10 seconds average)
+
Sprint swim 25y @100%
rest as needed to recovery
x6 sets
* try to take as few breaths as possible
Done, all around 20 seconds and 19-20 strokes, breath at stroke 15, 15, 14, 11, 15, 16
I wanted to get out on my road bike for this ride and was a little stubborn about it. The weather was threatening snow and I went anyway. Had a great ride on a hilly circuit but then it started snowing pretty heavy so I had to ride home. Legs are slightly tired the next day. I finally found time to fit in the swim workout I missed too. This was a great one. I say that because all the different ways of dolphin kicking brought back memories of get tossed around in the ocean. So it is working that 'fear' and sinus cleansing issue I want to improve at. Just not getting water up my nose was a challenge. I got better as I went. The face up version was the most challenging. It is still so amazing to me how hard this stuff is. I hope I'm improving, I feel like a child. Thanks!
Workout:
Bike 2 hours continuous on indoor trainer
90 minutes outdoor hill riding on road bike
+
mobility work 20-30 min
Done
AM
Underwater dolphin kick:
8 sets working to get as far across the pool as possible
8 sets dolphin kick on back
4 sets dolphin kick on each side
Done (14 second average / 9 seconds average/ 10 seconds average)
+
Sprint swim 25y @100%
rest as needed to recovery
x6 sets
* try to take as few breaths as possible
Done, all around 20 seconds and 19-20 strokes, breath at stroke 15, 15, 14, 11, 15, 16
I wanted to get out on my road bike for this ride and was a little stubborn about it. The weather was threatening snow and I went anyway. Had a great ride on a hilly circuit but then it started snowing pretty heavy so I had to ride home. Legs are slightly tired the next day. I finally found time to fit in the swim workout I missed too. This was a great one. I say that because all the different ways of dolphin kicking brought back memories of get tossed around in the ocean. So it is working that 'fear' and sinus cleansing issue I want to improve at. Just not getting water up my nose was a challenge. I got better as I went. The face up version was the most challenging. It is still so amazing to me how hard this stuff is. I hope I'm improving, I feel like a child. Thanks!
February 3, 2019
Daily score: 7
Workout:
Cross country skiing, 90 minutes
It was super cold today and we had to hit the hills to stay warm. We barely stopped at all and I was starving when we were done so it must have been a solid workout. Thanks!
Workout:
Cross country skiing, 90 minutes
It was super cold today and we had to hit the hills to stay warm. We barely stopped at all and I was starving when we were done so it must have been a solid workout. Thanks!
February 2, 2019
Daily score: 8
Workout:
Snowboarding, 5 hours
This was so fun. Been a long time since I snowboarded and it all came right back. Even caught some air! And no crashes.
Workout:
Snowboarding, 5 hours
This was so fun. Been a long time since I snowboarded and it all came right back. Even caught some air! And no crashes.
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