Daily score: 7 (still some soreness in my upper back, neck)
Workout:
19.4
I got 5 bar muscle ups!
Swim:
Swim 15 min easy (no warm up, just jump in and continuously swim)
Done, combo breast stroke and freestyle
+
Sprint 25 @100% effort
rest 1 min
Sprint 25 @100% effort
rest 1 min
Kick 25 @100% effort
rest 1 min
Kick 25@100% effort
rest 3 min
x4 sets
Done, swim around 20 seconds, kick around 35
Super happy I could even still do bar muscle ups since it has been so long. I had 4 minutes and 2 seconds to do them. Only failed 2, so got 5/7. The first one was pretty clean but the rest were pretty bad chicken wings. I practiced them later on the edge of the pool. It’s my elbow that wants to flare out. I need to work on that. Swimming felt great after. Marc tossed me around under water some too. Thanks!
Saturday, March 16, 2019
March 15, 2019
Daily score: 7 (sore legs/shoulders)
Workout:
A. Tall kneeling band crunches; 10 reps with 5 sec hold at end range
x5; rest 90 seconds
10 x 5
B. Side plank; 45 sec x4/sdie; rest 15 sec bw sides
Done
C1. Hollow body hold; 30 seconds x5; rest 30 sec
C2. Arch body hold; 30 seconds x5; rest 30 sec
Done
D1. Hanging L hold; amsap x3; rest 1 min
21, 20, 20
D2. Seated straddle lifts; 10 reps with 2 sec hold on each rep x3; rest 1 min
D3. Tuck ups; 20 reps x3; rest as needed to recovery
Done
Nothing much to say about this one...happy I was able to stick to the whole 30 seconds back and forth on the hollow body and arch body by 5. Upper back still a little sore. Thanks!
Workout:
A. Tall kneeling band crunches; 10 reps with 5 sec hold at end range
x5; rest 90 seconds
10 x 5
B. Side plank; 45 sec x4/sdie; rest 15 sec bw sides
Done
C1. Hollow body hold; 30 seconds x5; rest 30 sec
C2. Arch body hold; 30 seconds x5; rest 30 sec
Done
D1. Hanging L hold; amsap x3; rest 1 min
21, 20, 20
D2. Seated straddle lifts; 10 reps with 2 sec hold on each rep x3; rest 1 min
D3. Tuck ups; 20 reps x3; rest as needed to recovery
Done
Nothing much to say about this one...happy I was able to stick to the whole 30 seconds back and forth on the hollow body and arch body by 5. Upper back still a little sore. Thanks!
Friday, March 15, 2019
March 14, 2019
Daily score: 8
Workout:
A. Power snatch x1/Hang squat snatch x1/OHS x5; rest 2 min x5 complexes
85, 90, 95, 100 (poor form), 90
B. Back squat; 10 sets @3 @80% 1rm
at 150, done
C. Clean grip deadlift; 30 reps in sets of 10 unbroken @155# x2; rest
5 min bw sets
30 x2 in 10's
+
20 seconds max reps S2O 75#
rest 40 sec
20 seconds max reps bar facing burpees
rest 40 sec
x5 sets
S2O: 12, 13, 12, 10, 11
Burpees: 6, 6, 6, 6, 6
+
cool down/stretching/mobiltiy work 20-30 min
Done
Workout:
A. Power snatch x1/Hang squat snatch x1/OHS x5; rest 2 min x5 complexes
85, 90, 95, 100 (poor form), 90
B. Back squat; 10 sets @3 @80% 1rm
at 150, done
C. Clean grip deadlift; 30 reps in sets of 10 unbroken @155# x2; rest
5 min bw sets
30 x2 in 10's
+
20 seconds max reps S2O 75#
rest 40 sec
20 seconds max reps bar facing burpees
rest 40 sec
x5 sets
S2O: 12, 13, 12, 10, 11
Burpees: 6, 6, 6, 6, 6
+
cool down/stretching/mobiltiy work 20-30 min
Done
I was pumped to workout today and then power snatching kicked my ass. I had an idea in my head that I wanted to do this complex beautifully at 105. And then I fell apart at 100. Just on the power snatch. The OHS felt okay, but honestly they should have felt lighter considering the percentage of my max. It's funny how different things feel depending on the day or what they are combined with. Power snatch has never been a great movement for me. I added all the videos just to give you and updated look and my lifting and positions. Back squats went pretty well. The DLs definitely challenged my thumbs and had my low back muscles tired by the end. Hami's are a little sore the next day. WOD was good. S2O definitely dropped off, felt way harder, by the 4th round. Thanks!
Tuesday, March 12, 2019
March 12, 2019
Daily score: 8
Workout:
Open workout 19.3
I made it through 32 of the hspu's
+
Bike trainer sprints 30 seconds @100%
easy recovery ride 2:30
x6 sets
Done
So glad you programmed this in because when I saw the workout I really wanted a crack at it. Strict hspu's are a strength of mine I think. I wish I could have found a faster pace on the step ups but just kinda plugged along feeling slow. I was at 5:45 ish when I finished the step ups. I did a couple sets of 5 on the hspus and then 3's until the last few were doubles. Felt great. Bike sprints were tough. Anytime anything says 100% it's tough for me. I gave my all though. Thanks!
Workout:
Open workout 19.3
I made it through 32 of the hspu's
+
Bike trainer sprints 30 seconds @100%
easy recovery ride 2:30
x6 sets
Done
So glad you programmed this in because when I saw the workout I really wanted a crack at it. Strict hspu's are a strength of mine I think. I wish I could have found a faster pace on the step ups but just kinda plugged along feeling slow. I was at 5:45 ish when I finished the step ups. I did a couple sets of 5 on the hspus and then 3's until the last few were doubles. Felt great. Bike sprints were tough. Anytime anything says 100% it's tough for me. I gave my all though. Thanks!
March 11, 2019
Daily score: 9
Workout:
Cross country skiing x2 hours
It was sunny and gorgeous day today and probably more around 30 degrees, which actually felt hot once I got going. Way better conditions for my equipment. I felt amazing, way more efficient on the trail and much faster pace than the other day. Really worked up a sweat and an appetite! This is such a great total body workout. Thanks!
Workout:
Cross country skiing x2 hours
It was sunny and gorgeous day today and probably more around 30 degrees, which actually felt hot once I got going. Way better conditions for my equipment. I felt amazing, way more efficient on the trail and much faster pace than the other day. Really worked up a sweat and an appetite! This is such a great total body workout. Thanks!
March 10, 2019
Daily score: 9
Workout:
4 hours snow mobile tour
I know this wouldn't seem like exercise but it kinda was. Took a lot of upper body strength to maintain control over a bumpy trail. I was even kinda in and out of a squat a lot of the time. Shoulders and elbows and wrists were sore the next day. Absolutely a blast though! And the weather cleared for us so we got sun and beautiful vistas. Thanks!
Workout:
4 hours snow mobile tour
I know this wouldn't seem like exercise but it kinda was. Took a lot of upper body strength to maintain control over a bumpy trail. I was even kinda in and out of a squat a lot of the time. Shoulders and elbows and wrists were sore the next day. Absolutely a blast though! And the weather cleared for us so we got sun and beautiful vistas. Thanks!
March 9, 2019
Daily score: 8
Workout:
Cross country skiing x2 hours
My cold is finally pretty much gone. This was tough skiing. Many more hills and long climbs than we have closer to home. My skis weren't sticking to the snow very well either because it was so cold and snowing. It was reallllly cold. Great exercise and challenging/frustrating conditions. But very beautiful and had a great time. Was tired and starving after. Thanks!
Workout:
Cross country skiing x2 hours
My cold is finally pretty much gone. This was tough skiing. Many more hills and long climbs than we have closer to home. My skis weren't sticking to the snow very well either because it was so cold and snowing. It was reallllly cold. Great exercise and challenging/frustrating conditions. But very beautiful and had a great time. Was tired and starving after. Thanks!
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