Daily score: 7 (sore arms, slept better)
Workout:
EMOM 20 min:
Odd- 15 sec bike sprint @90-95% effort
Even- 20 seconds max reps speed steps jump rope
Done, 45-50 speed steps on average
+
EMOM 20 min:
Odd- 15 sec bike sprint @90-95% effort
Even- 20 seconds max reps air squats with weighted vest
14-16 air squats on average
20# vest
+
EMOM 20 min:
Odd- 45 sec bike @tough aerobic effort
Even- 30 sec unbroken plank hold with weighted vest
Done, 20# vest
This went well. Good to get some time in the vest to get used to it. My quads were definitely burning on the last emom. Thanks!
Thursday, March 7, 2019
Wednesday, March 6, 2019
March 6, 2019
Daily score: 6 (sore chest/anterior shoulders, back muscles, and still coughing at night!, and it's fucking snowing again!!!)
Workout:
A. Weighted pull ups; 2-3x5; rest 90 seconds
20x2
20x3
26x2
20x2
20x2
B1. Ring rows; amrap unbroken x3; rest 1 min
12, 10, 10
B2. Negative ring muscle ups; accumulate 5 reps with a pause at bottom
of dip, bottom of transition, and full hang maintaining false grip x3;
rest 1 min
5x3
B3. Supinated grip inverted barbell rows; 10 reps with 1 sec hold at
end range of each rep x3; rest 1 min
10x3
C1. Tall kneeling band lat pull downs; 10 reps x3; rest 1 min
10x3
C2. Wide grip strict pull ups; accumulate 10 reps x3; rest 1 min
10x3
C3. DB hang power cleans; 15 reps x3; rest as needed
35's x15 x3
Started out with sore shoulders and also felt my back muscles as sore tight on the first few pull ups. I made the ring rows pretty challenging, more horizontal. Due to the crazy weather I altered the muscle up drill and took a video of my best attempt. It was just too snowy and windy outside to do these under the garage. Lame weather, sick of it. By the third set of wide grip pull ups I was doing singles. The power cleans got tough on the grip/wrists and pumped up my biceps. Thanks!
Workout:
A. Weighted pull ups; 2-3x5; rest 90 seconds
20x2
20x3
26x2
20x2
20x2
B1. Ring rows; amrap unbroken x3; rest 1 min
12, 10, 10
B2. Negative ring muscle ups; accumulate 5 reps with a pause at bottom
of dip, bottom of transition, and full hang maintaining false grip x3;
rest 1 min
5x3
B3. Supinated grip inverted barbell rows; 10 reps with 1 sec hold at
end range of each rep x3; rest 1 min
10x3
C1. Tall kneeling band lat pull downs; 10 reps x3; rest 1 min
10x3
C2. Wide grip strict pull ups; accumulate 10 reps x3; rest 1 min
10x3
C3. DB hang power cleans; 15 reps x3; rest as needed
35's x15 x3
Started out with sore shoulders and also felt my back muscles as sore tight on the first few pull ups. I made the ring rows pretty challenging, more horizontal. Due to the crazy weather I altered the muscle up drill and took a video of my best attempt. It was just too snowy and windy outside to do these under the garage. Lame weather, sick of it. By the third set of wide grip pull ups I was doing singles. The power cleans got tough on the grip/wrists and pumped up my biceps. Thanks!
Tuesday, March 5, 2019
March 5, 2019
Daily score: 7 (breathing maybe a tad better, slept better last night)
Workout:
A. Clean grip deadlift; 5, 5, 5; rest 2 min
185,195,205
B. Snatch pulls; 1.1.1.1.1x3; rest 10 sec/rest 2min (>95% 1rm)
115, 120, 120
C1. Barbell hip thrusts; 15 reps x3; rest 1 min
105, 115, 120
C2. Weighted back extensions; 10 reps x3; rest 1 min
BW, 5#, 5#
C3. Jump switch lunges; 10 alt'ing reps trying to jump as high as
possible and be on the ground for as little time as possible x3; rest
1 min
10x3
D1. Overhead squat; 15, 15, 15; rest 30 sec (fast and light)
55, 55, 55
D2. thruster; 10, 10, 10; rest 30 sec (fast and light)
55, 55, 55
D3. Back squat; 3, 3, 3; rest 4 min (heavy)
145, 150, 155
Solid focused workout. Snatch pulls at 120 still feel fast, when I’ve gone above that I notice my speed drop. I have typically gotten a bit nauseous with back extensions so I have to go pretty slow. Did really well with them today and was happy to get two sets with weight. The D series was tough, it was the courage to pick up the heavy weight at 30 seconds and go. A cool challenge, not easy for me. Thanks!
Workout:
A. Clean grip deadlift; 5, 5, 5; rest 2 min
185,195,205
B. Snatch pulls; 1.1.1.1.1x3; rest 10 sec/rest 2min (>95% 1rm)
115, 120, 120
C1. Barbell hip thrusts; 15 reps x3; rest 1 min
105, 115, 120
C2. Weighted back extensions; 10 reps x3; rest 1 min
BW, 5#, 5#
C3. Jump switch lunges; 10 alt'ing reps trying to jump as high as
possible and be on the ground for as little time as possible x3; rest
1 min
10x3
D1. Overhead squat; 15, 15, 15; rest 30 sec (fast and light)
55, 55, 55
D2. thruster; 10, 10, 10; rest 30 sec (fast and light)
55, 55, 55
D3. Back squat; 3, 3, 3; rest 4 min (heavy)
145, 150, 155
Solid focused workout. Snatch pulls at 120 still feel fast, when I’ve gone above that I notice my speed drop. I have typically gotten a bit nauseous with back extensions so I have to go pretty slow. Did really well with them today and was happy to get two sets with weight. The D series was tough, it was the courage to pick up the heavy weight at 30 seconds and go. A cool challenge, not easy for me. Thanks!
March 4, 2019
Daily score: 6 (still coughing, mostly at night, worked last night)
Workout:
A. HS walk; accumulate max sets of 10 feet unbroken in 3 minutes; rest
2 min x2 sets
5/5
B. Strict 2" deficit hspu; accumulate 12 reps not for time
3,4,5
C1. Strict ring dips; accumulate 5 reps x3; rest as needed
5, 3/2, 2/2/1
C2. Russian dips; accumulate 10 reps x3; rest as needed
10x3 all singles
C3. Ring push ups; accumulate 15 reps x3; rest as needed
15, 10/5, 5/5/5
+
3 sets:
15 unbroken S2O (pick a conservative weight set 1, build to a load you
think is near a 15rm in set 3)
10 bar facing burpees @100% speed
rest 90 sec bw sets
55, 1:00 total
65, 1:02
85, 1:28
+
Bike trainer 20 min easy cool down
Done
I was stoked about the HS walking. It just felt good today. On the second set I had one walk that I missed but was almost 10 feet. And then I finished one with 15 seconds left and thought ‘what the heck, i’ll try to squeeze one more in’. And I did it! I was also pumped about the ease of the deficit hspu’s today. The Russian dips were hard but I love them. I think they help a ton with strength in that tight shoulder position. They definitely made the dips and push ups fatigue. The S2O at 85 was a 15rm, last rep was a shaky push jerk. Thanks!
Workout:
A. HS walk; accumulate max sets of 10 feet unbroken in 3 minutes; rest
2 min x2 sets
5/5
B. Strict 2" deficit hspu; accumulate 12 reps not for time
3,4,5
C1. Strict ring dips; accumulate 5 reps x3; rest as needed
5, 3/2, 2/2/1
C2. Russian dips; accumulate 10 reps x3; rest as needed
10x3 all singles
C3. Ring push ups; accumulate 15 reps x3; rest as needed
15, 10/5, 5/5/5
+
3 sets:
15 unbroken S2O (pick a conservative weight set 1, build to a load you
think is near a 15rm in set 3)
10 bar facing burpees @100% speed
rest 90 sec bw sets
55, 1:00 total
65, 1:02
85, 1:28
+
Bike trainer 20 min easy cool down
Done
I was stoked about the HS walking. It just felt good today. On the second set I had one walk that I missed but was almost 10 feet. And then I finished one with 15 seconds left and thought ‘what the heck, i’ll try to squeeze one more in’. And I did it! I was also pumped about the ease of the deficit hspu’s today. The Russian dips were hard but I love them. I think they help a ton with strength in that tight shoulder position. They definitely made the dips and push ups fatigue. The S2O at 85 was a 15rm, last rep was a shaky push jerk. Thanks!
Sunday, March 3, 2019
March 3, 2019
Daily score: 6 (still fighting cold and up coughing at night)
Workout:
19.2
165 reps
I made it through the second set of double unders and probably would have gotten a rep or two at 115 but was dumb enough to not have that weight out and on the bar. But I really only had maybe 7 seconds. I couldn’t believe how quickly my ttb fell apart! I was planning on doing sets of 5 but only got two sets of 5 and was down to singles by 20. DU’s went well in 2 sets of 25. Did the cleans 3/4/4/4. The second set of ttb were a few doubles then all singles. Lots of room to improve, would be great to have healthy lungs for this one too. Glad I did it, was good to feel the burn. Thanks!
Workout:
19.2
165 reps
I made it through the second set of double unders and probably would have gotten a rep or two at 115 but was dumb enough to not have that weight out and on the bar. But I really only had maybe 7 seconds. I couldn’t believe how quickly my ttb fell apart! I was planning on doing sets of 5 but only got two sets of 5 and was down to singles by 20. DU’s went well in 2 sets of 25. Did the cleans 3/4/4/4. The second set of ttb were a few doubles then all singles. Lots of room to improve, would be great to have healthy lungs for this one too. Glad I did it, was good to feel the burn. Thanks!
Saturday, March 2, 2019
March 2, 2019
Daily score: 6 (cold dragging out, turning more into a cough, worse at night, but the sleep disruption slows me down during the day)
Workout:
AM
100y kick for time with board
3:25
+
Underwater dolphin kick swims - 10 attempts; rest as needed bw
3/10 I made the whole length without a breath (with fins)
+
vertical kick; 15 seconds on/15 seconds off x10 sets
done x10
+
Swim 200 easy and continuous
4:11
I chose to just swim today and do the open workout tomorrow after being up coughing most of the night. Swimming felt great and flushed my sinuses. The vertical kicking is cool, harder than I thought with the short intervals. Do you mean for the dolphin kicking to be done with fins? I did it this way because it seemed to make more sense but thought I should ask. I just kick with the fins and keep my arms held static out in front. Thanks!
Workout:
AM
100y kick for time with board
3:25
+
Underwater dolphin kick swims - 10 attempts; rest as needed bw
3/10 I made the whole length without a breath (with fins)
+
vertical kick; 15 seconds on/15 seconds off x10 sets
done x10
+
Swim 200 easy and continuous
4:11
I chose to just swim today and do the open workout tomorrow after being up coughing most of the night. Swimming felt great and flushed my sinuses. The vertical kicking is cool, harder than I thought with the short intervals. Do you mean for the dolphin kicking to be done with fins? I did it this way because it seemed to make more sense but thought I should ask. I just kick with the fins and keep my arms held static out in front. Thanks!
March 1, 2019
Daily score: 6 (still a bit of a cold/cough)
Workout:
A1. Jump switch lunges; 12 alt'ing reps x3; rest 30 sec
12x3
A2. Thrusters; 3x3; rest 30 sec
105x3x3
A3. Back squat; 3x3; rest 3 min
145x3x3
B. Split jerk; 2 reps on the min for 10 min @moderate load
135x2x10
+
20 min amrap:
1 min tough pace on the bike trainer
15 air squats
10 unloaded step overs
10 rounds + 7 seconds
rest 5 min
20 min amrap:
1 min tough pace on the bike trainer
10 empty bar overhead squats
6 box jumps 20" (step down)
9 rounds + 1 min + 8 OHS
This workout actually made me feel better, like it cleared my chest/head a bit. Really enjoyed the split jerks, did most of them as quick touch and go's. I had a couple guys join me for the amraps and they really helped push me. I definitely went my fastest. Thanks!
Workout:
A1. Jump switch lunges; 12 alt'ing reps x3; rest 30 sec
12x3
A2. Thrusters; 3x3; rest 30 sec
105x3x3
A3. Back squat; 3x3; rest 3 min
145x3x3
B. Split jerk; 2 reps on the min for 10 min @moderate load
135x2x10
+
20 min amrap:
1 min tough pace on the bike trainer
15 air squats
10 unloaded step overs
10 rounds + 7 seconds
rest 5 min
20 min amrap:
1 min tough pace on the bike trainer
10 empty bar overhead squats
6 box jumps 20" (step down)
9 rounds + 1 min + 8 OHS
This workout actually made me feel better, like it cleared my chest/head a bit. Really enjoyed the split jerks, did most of them as quick touch and go's. I had a couple guys join me for the amraps and they really helped push me. I definitely went my fastest. Thanks!
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