Daily score: 8
Workout:
A1. Back squat; 10, 10, 10; rest 30 sec
95, 105, 105
A2. Rear foot elevated split squat jumps; 10 reps x3/side; rest 10 sec
(unloaded)
done x 10/side x3
A3. Bike 2 min @continuous hard effort x3; rest 2 min
done x2 min x3
B1. Deadlift; 10, 10, 10; rest 30 sec
135, 135, 135
B2. Jumping good mornings; 10, 10, 10; rest 30 sec
35# bar x10 x3
B3. Single leg RDL; 8-10x3/side; rest 10 sec
35# bar x10/side x3
B4. Bike sprint 1 min @hard effort x3; rest 2 min
done x3
+
Bike 20 min easy and continuous
done
What a great workout. The bike sprints are what stick out as hard but it was all a solid challenge. Felt great to get the legs pumped up. Thanks!
Thursday, April 25, 2019
Tuesday, April 23, 2019
April 23, 2019
Daily score: 8
Workout:
Ski erg sprint 3 attempts to establish max wattage
309
+
Ski erg sprint 3 attempts to establish fastest /500m pace
2:08
2:10
2:05
+
Ski erg 2k for time
9:15
+
A1. Strict pull ups; amrap unbroken x3; rest 1 min
7, 7, 5
A2. Strict hspu; amrap unbroken x3; rest 1 min
10, 7, 7
B1. Hanging L hiold; amsap x3; rest 1 min
20, 21, 15
B2. Arch body rock; 1 min accumulated x3; rest 1 min
done
B3. Side plank; 45 sec x3/side; rest 1 min
done
B4. HS walk; 50 feet AFAP in sets of 10 feet unbroken x3; rest as needed to recovery
Done in 10's
Workout:
Ski erg sprint 3 attempts to establish max wattage
309
+
Ski erg sprint 3 attempts to establish fastest /500m pace
2:08
2:10
2:05
+
Ski erg 2k for time
9:15
+
A1. Strict pull ups; amrap unbroken x3; rest 1 min
7, 7, 5
A2. Strict hspu; amrap unbroken x3; rest 1 min
10, 7, 7
B1. Hanging L hiold; amsap x3; rest 1 min
20, 21, 15
B2. Arch body rock; 1 min accumulated x3; rest 1 min
done
B3. Side plank; 45 sec x3/side; rest 1 min
done
B4. HS walk; 50 feet AFAP in sets of 10 feet unbroken x3; rest as needed to recovery
Done in 10's
I watched some ski erg technique videos and did my best to mimic them. I added the video so you could let me know if you see anything I should fix before it becomes a bad habit. It's a fun new challenge. I enjoyed it. I have no idea how fast 'i should' be going and that was kinda liberating. I did feel some fatigue going into the pull ups and hspu's, not bad though. The HS walking went great the first round and tough the last round just do to muscle fatigue. So good to be back on track. Thanks!
April 22, 2019
Daily score: 8
Workout:
Mountain biking, 2.5 hours
I could describe how derailed the weekend got but I doubt it would be super interesting. Part of the problem was being up all night at work friday. But...the good news is- I was recovered and had a great ride on Monday. Legs felt way stronger than last thursday, as did my lungs. Looking forward to a good training sesssion this evening. Thanks!
Workout:
Mountain biking, 2.5 hours
I could describe how derailed the weekend got but I doubt it would be super interesting. Part of the problem was being up all night at work friday. But...the good news is- I was recovered and had a great ride on Monday. Legs felt way stronger than last thursday, as did my lungs. Looking forward to a good training sesssion this evening. Thanks!
Friday, April 19, 2019
April 19, 2019
Daily score: 8
Workout:
Granite Games Qualifier #5
3 RFT, 15 minute cap:
50 foot HS walk (minimum 5 feet at a time)
18 CTB
50 foot Dbl DB front rack walking lunge with 35's
13:05
Soooo satisfied to have finished this one. I think the ticket for me was being able to do 5 foot sections on the HS walk. I didn't even try for 10's, just did quick 5's. The CTB was where I spent most of my time. I had the first round done in 3:40. Thanks!
Workout:
Granite Games Qualifier #5
3 RFT, 15 minute cap:
50 foot HS walk (minimum 5 feet at a time)
18 CTB
50 foot Dbl DB front rack walking lunge with 35's
13:05
Soooo satisfied to have finished this one. I think the ticket for me was being able to do 5 foot sections on the HS walk. I didn't even try for 10's, just did quick 5's. The CTB was where I spent most of my time. I had the first round done in 3:40. Thanks!
April 18, 2019
Daily score: 8
Workout:
Mountain biking
2 hours, 8-10 miles
This was a wonderful time d/t beautiful weather, good company, and a great trail that is going to be logged next month so we may never ride it the same again. However, I got my ass handed to me on the 2 mile climb out at the end. I can list reasons why but the point is it hurt and I gotta get better. I was actually pretty grumpy at the top and realized how much I ask of my body all the time. I want to be good at all the things all the time. Having said that, it was good for me to feel the struggle and get motivated to get in better bike shape. Thanks!
Workout:
Mountain biking
2 hours, 8-10 miles
This was a wonderful time d/t beautiful weather, good company, and a great trail that is going to be logged next month so we may never ride it the same again. However, I got my ass handed to me on the 2 mile climb out at the end. I can list reasons why but the point is it hurt and I gotta get better. I was actually pretty grumpy at the top and realized how much I ask of my body all the time. I want to be good at all the things all the time. Having said that, it was good for me to feel the struggle and get motivated to get in better bike shape. Thanks!
April 17, 2019
Daily score: 7
Workout:
Granite Games Qualifier #4
12 min amrap:
40 DUs
2 Dbl KB DL (35's)
2 Dbl KB FS
2 Dbl KB hang to OH
*all 35# kbs and reps increase by 2 each round on the KB movements
I got through the 10's then 40 DU's then 12 DLs so:
5 rounds (finished 10's) +40 +12
342 reps
This was so hard! I did all the DU's 20/20, they weren't so bad. The DLs were easy. But boy between the front squats, which weren't so bad but got the heart rate up, and the hang to OH, I was burning. I just haven't worked much hang to OH with KB's, its taxing and different with the weight hanging on the outside of the forearm. I wish I could have snatched them but a KB snatch with one arm is challenging enough for me at that weight and with 2 arms felt crazy. So I cleaned and push pressed them. I gave my all and was on the floor by the end. I did this workout today in order to clear tomorrow to be able to ride outside, the weather is gonna be good for just the one day and I happen to be off. Thanks!
Workout:
Granite Games Qualifier #4
12 min amrap:
40 DUs
2 Dbl KB DL (35's)
2 Dbl KB FS
2 Dbl KB hang to OH
*all 35# kbs and reps increase by 2 each round on the KB movements
I got through the 10's then 40 DU's then 12 DLs so:
5 rounds (finished 10's) +40 +12
342 reps
This was so hard! I did all the DU's 20/20, they weren't so bad. The DLs were easy. But boy between the front squats, which weren't so bad but got the heart rate up, and the hang to OH, I was burning. I just haven't worked much hang to OH with KB's, its taxing and different with the weight hanging on the outside of the forearm. I wish I could have snatched them but a KB snatch with one arm is challenging enough for me at that weight and with 2 arms felt crazy. So I cleaned and push pressed them. I gave my all and was on the floor by the end. I did this workout today in order to clear tomorrow to be able to ride outside, the weather is gonna be good for just the one day and I happen to be off. Thanks!
Wednesday, April 17, 2019
April 16, 2019
Daily score: 6
Workout:
A. HS walk practice 10-15 min
done, 6-7 walks over 10 feet
B. Strict hspu; amrap unbroken x3; rest 1 min
6, 6, 4
+
8 min amrap:
8 kipping hspu
4 strict pull ups
2 strict ring dips
5 rounds (first 2 rounds unbroken)
rest 2 min
4 min amrap:
4 deadlift @70% 1rm
4 TTB
DL at 190
5 rounds plus 1 DL
+
cool down/mobility work 20-30 min
Done
Boy am I feeling my traps/shoulders the next day. Great HS walk practice. HSPU's were harder after all the walking. Amrap's were fun. Pull ups were easiest on the first one. DL's seemed to get better as I went. Thanks!
Workout:
A. HS walk practice 10-15 min
done, 6-7 walks over 10 feet
B. Strict hspu; amrap unbroken x3; rest 1 min
6, 6, 4
+
8 min amrap:
8 kipping hspu
4 strict pull ups
2 strict ring dips
5 rounds (first 2 rounds unbroken)
rest 2 min
4 min amrap:
4 deadlift @70% 1rm
4 TTB
DL at 190
5 rounds plus 1 DL
+
cool down/mobility work 20-30 min
Done
Boy am I feeling my traps/shoulders the next day. Great HS walk practice. HSPU's were harder after all the walking. Amrap's were fun. Pull ups were easiest on the first one. DL's seemed to get better as I went. Thanks!
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