Daily score: 7
Workout:
A. HS walk skill work 15 min
done, 10-15 feet
B. Muscle up tech work 10 min
4 rounds of: 2 eccentrics, 3 toe spot, 4 russian dips
C1. Weighted pull ups; 2-3x4; rest 90 seconds
10#x3
15x3
20x3
22.5x2
C2. Strict press; 6-8x4; rest 90 seconds
65x8
70x8
75x8
80x6
D1. Bent over barbell rows; 6-8x4; rest 90 sec
95x7
95x7
95x8
100x6
D2. Bench press; 8-10x4; rest 90 sec
85x10
90x10
95x9
95x8
+
10 min amrap:
4 burpees
3 strict pull ups
2 strict ring dips
1 deadlift @80% 1rm
DL at 220#
6 rounds +4 +3 +1
Felt great to get some good HS walk practice. Muscle up work seemed productive too, I have a better set up for the russian dips now. It took all I had for the dead lifts in the wod, the ring dips got hard too. Thanks!
Monday, June 17, 2019
Thursday, June 13, 2019
June 13, 2019
Daily score: 6 (post night shift and ankle still a tad off)
Workout:
Indoor bike:
15 min easy warm up
done
+
10 seconds @100%
easy ride 50 seconds
x5
2 min easy ride
x3
done
+
15 min amrap:
6 jump switch lunges
30 seconds tough bike ride
18 rounds +6 +18 seconds
+
15 min easy cool down
done
+
A. Tall kneeling KB halos; 5 slow controlled rotations in both
directions x3; rest 1 min
35# kb x5 each way x3
B. Tuck ups; 20 reps x3; rest 90 seconds
done
C. DB side bends; 12-15x3/side; rest 1 min bw sides
50# DB x15/side x3
So strange how both today and yesterday the ankle has felt the worst during the warmup and then kinda better after the workout. Swelling is almost gone. Felt good to put some time at high effort in on the bike after such a sissy ride on sunday. Ab work went well, I like all those things. Thanks!
Workout:
Indoor bike:
15 min easy warm up
done
+
10 seconds @100%
easy ride 50 seconds
x5
2 min easy ride
x3
done
+
15 min amrap:
6 jump switch lunges
30 seconds tough bike ride
18 rounds +6 +18 seconds
+
15 min easy cool down
done
+
A. Tall kneeling KB halos; 5 slow controlled rotations in both
directions x3; rest 1 min
35# kb x5 each way x3
B. Tuck ups; 20 reps x3; rest 90 seconds
done
C. DB side bends; 12-15x3/side; rest 1 min bw sides
50# DB x15/side x3
So strange how both today and yesterday the ankle has felt the worst during the warmup and then kinda better after the workout. Swelling is almost gone. Felt good to put some time at high effort in on the bike after such a sissy ride on sunday. Ab work went well, I like all those things. Thanks!
Wednesday, June 12, 2019
June 12, 2019
Daily score: 7 (just the lame ankle)
Workout:
A1. Power snatch; 1.1.1x3; rest 20 sec/rest 90 sec
85, 85, 85
A2. CTB pull ups; 10 reps AFAP x3; rest 90 sec
:33, :38, :27
B1. Thrusters; 5, 5, 5; rest 90 sec
85, 85, 85
B2. TTB; 15 reps AFAP x3; rest 90 sec
:32, :40, :46
C1. Power clean; 5, 5, 5 (TnG); rest 90 sec
95, 95, 95
C2. Strict hspu; 15 AFAP x3; rest 90 sec
: 56, 1:02, 1:31
D. Hollow body rock; 30 seconds x5; rest 30 sec
done
E. Arch body rock; 30 seconds x5; rest 30 sec
done
I neeeeeded to workout. Ankle still felt mildly achy, I think it's mostly related to the achilles. It didn't feel great stretching in the warm-up but not real bad either. Nothing really jumped above a 3-4/10 on the discomfort scale. And now, a few hours after, if anything, it feels better! I was a little timid with the weight and tried to keep a lot of tension and pretty static on the lifts. TTB fatigued faster than I expected. I could do 5, 5, and the the third set of 5 would end up breaking down to singles. HBH series was painful. Everything else went really well. Excellent HS walk session in my warm-up. Amazing how much better I am at that when my arms aren't recovering from anything. Thanks!
Workout:
A1. Power snatch; 1.1.1x3; rest 20 sec/rest 90 sec
85, 85, 85
A2. CTB pull ups; 10 reps AFAP x3; rest 90 sec
:33, :38, :27
B1. Thrusters; 5, 5, 5; rest 90 sec
85, 85, 85
B2. TTB; 15 reps AFAP x3; rest 90 sec
:32, :40, :46
C1. Power clean; 5, 5, 5 (TnG); rest 90 sec
95, 95, 95
C2. Strict hspu; 15 AFAP x3; rest 90 sec
: 56, 1:02, 1:31
D. Hollow body rock; 30 seconds x5; rest 30 sec
done
E. Arch body rock; 30 seconds x5; rest 30 sec
done
I neeeeeded to workout. Ankle still felt mildly achy, I think it's mostly related to the achilles. It didn't feel great stretching in the warm-up but not real bad either. Nothing really jumped above a 3-4/10 on the discomfort scale. And now, a few hours after, if anything, it feels better! I was a little timid with the weight and tried to keep a lot of tension and pretty static on the lifts. TTB fatigued faster than I expected. I could do 5, 5, and the the third set of 5 would end up breaking down to singles. HBH series was painful. Everything else went really well. Excellent HS walk session in my warm-up. Amazing how much better I am at that when my arms aren't recovering from anything. Thanks!
Monday, June 10, 2019
June 9, 2019
Daily score: 6 (ankle)
Workout:
Mountain biking
(8-mile and Knebal springs)
16 miles and 3000 feet of climbing, 3 hours
I can't complain about this day because I could have been working, so it's definitely a win. However, my ankle did keep us from riding 30+ miles which was the plan/goal. It was a beautiful day and the trails are in perfect condition. I just couldn't crank on the ankle at all climbing or in attack position on the way down. It would feel 'not good' around the medial side and into the achilles. I was very careful and just rode slower and in an easier gear. I would say last night, after riding, it was about a 5/10 on the 'something is wrong' scale and this morning down to a 2-3. The swelling is almost gone this morning. It wouldn't worry me so much if it didn't shoot up the achilles. My workout for today doesn't look like anything that would hurt it but I am debating taking the day off. Will see how things feel this evening. Still no clue what I did to it to begin with! Thanks.
Workout:
Mountain biking
(8-mile and Knebal springs)
16 miles and 3000 feet of climbing, 3 hours
I can't complain about this day because I could have been working, so it's definitely a win. However, my ankle did keep us from riding 30+ miles which was the plan/goal. It was a beautiful day and the trails are in perfect condition. I just couldn't crank on the ankle at all climbing or in attack position on the way down. It would feel 'not good' around the medial side and into the achilles. I was very careful and just rode slower and in an easier gear. I would say last night, after riding, it was about a 5/10 on the 'something is wrong' scale and this morning down to a 2-3. The swelling is almost gone this morning. It wouldn't worry me so much if it didn't shoot up the achilles. My workout for today doesn't look like anything that would hurt it but I am debating taking the day off. Will see how things feel this evening. Still no clue what I did to it to begin with! Thanks.
Saturday, June 8, 2019
June 8, 2019
Daily score: 6 (ankle still swollen, quads sore)
Workout:
Swim 10 min easy warm up
+
10 min amrap:
25 kick on back in streamline
25 kick on front in streamline
25 swim arms only
25 swim
4 rounds (i think)
+
300 continuous 3 breathe rest swim
done
+
Sprint swim 25 @100%
rest 30 sec
x4 sets
:19-:22 seconds
+
Swim 10 min easy cool down
PM
30 sec max distance ski erg
30 sec rest
Amsap hanging L hold
rest 2 min
x3 sets
128m/15 seconds
130m/11
125/12
+
30 sec max distance ski erg
15 sec rest
45 sec side plank per side
rest 2 min
x3 sets
130/done
133/done
127/done
+
30 sec max distance ski erg
30 sec rest
amsap Top of pull up isometric hold
rest 2 min
x3 sets
128/23 seconds
134/20 seconds
126/20 seconds
+
A. HS walk skill work tech work 15 min
done
B. Muscle up skills and drills 15 min
done
Swimming felt great, love the arms only swimming. Ankle felt fine kicking. Still messing around on the ski erg trying to figure out how to be the most efficient/powerful. HS walking was just okay today. I can tell some of the fear is creeping back in after not doing it for a week. Muscle up drills went just okay too. I have definitely lost some strength there. Ankle swelling seemed to go down with movement but now a few hours later it seems a little sore. Got a surprise day off tomorrow and plan to ride, hoping it holds up! Thanks!
Workout:
Swim 10 min easy warm up
+
10 min amrap:
25 kick on back in streamline
25 kick on front in streamline
25 swim arms only
25 swim
4 rounds (i think)
+
300 continuous 3 breathe rest swim
done
+
Sprint swim 25 @100%
rest 30 sec
x4 sets
:19-:22 seconds
+
Swim 10 min easy cool down
PM
30 sec max distance ski erg
30 sec rest
Amsap hanging L hold
rest 2 min
x3 sets
128m/15 seconds
130m/11
125/12
+
30 sec max distance ski erg
15 sec rest
45 sec side plank per side
rest 2 min
x3 sets
130/done
133/done
127/done
+
30 sec max distance ski erg
30 sec rest
amsap Top of pull up isometric hold
rest 2 min
x3 sets
128/23 seconds
134/20 seconds
126/20 seconds
+
A. HS walk skill work tech work 15 min
done
B. Muscle up skills and drills 15 min
done
Swimming felt great, love the arms only swimming. Ankle felt fine kicking. Still messing around on the ski erg trying to figure out how to be the most efficient/powerful. HS walking was just okay today. I can tell some of the fear is creeping back in after not doing it for a week. Muscle up drills went just okay too. I have definitely lost some strength there. Ankle swelling seemed to go down with movement but now a few hours later it seems a little sore. Got a surprise day off tomorrow and plan to ride, hoping it holds up! Thanks!
June 7, 2019
Daily score: 8 (except for swollen ankle)
Workout:
A. Overhead squat; 6, 6, 6, 3, 3, 3; rest 90 sec
95, 95, 105, 110, 115, 120
B. Squat clean x1/hang squat clean x1/front squat x2 - 1 complex on
the min for 12 min (increase load every 3 sets so the last 3 are heavy
and tough)
85, 85, 85
90, 90, 90
95, 95, 95
100, 100, 100
C. Clean grip deadlift; 12, 12, 12; rest 2 min
125, 140, 155
D. Push jerk x3/split jerk x1; rest 1 min x5 complexes
105, 115, 115, 115, 120
E1. Strict press; 3x3; rest 90 sec
85, 75, 80
E2. Weighted pull ups; 2.2.2x3; rest 20 sec/rest 90 sec
10, 10, 10
I was stoked to finally get to move again. But strangely my right ankle, the one I broke started swelling on thursday. It mostly was just sore from being swollen. Not sure if it was from walking barefoot on the beach or what?! I can't remember doing anything to it and feel like I've had the most sedentary set of days I've had in a year. Anyhow, it felt totally fine during this workout. I felt amazing getting back in the gym, by myself, my music, moving weight. Writing this the next day, my quads are super sore and that's after swimming and doing the next days session. Loved the jerk complexes, so fun. The first set of strict press at 85 something felt wrong in my left shoulder so I backed off the weight and all was good. Thanks!
Workout:
A. Overhead squat; 6, 6, 6, 3, 3, 3; rest 90 sec
95, 95, 105, 110, 115, 120
B. Squat clean x1/hang squat clean x1/front squat x2 - 1 complex on
the min for 12 min (increase load every 3 sets so the last 3 are heavy
and tough)
85, 85, 85
90, 90, 90
95, 95, 95
100, 100, 100
C. Clean grip deadlift; 12, 12, 12; rest 2 min
125, 140, 155
D. Push jerk x3/split jerk x1; rest 1 min x5 complexes
105, 115, 115, 115, 120
E1. Strict press; 3x3; rest 90 sec
85, 75, 80
E2. Weighted pull ups; 2.2.2x3; rest 20 sec/rest 90 sec
10, 10, 10
I was stoked to finally get to move again. But strangely my right ankle, the one I broke started swelling on thursday. It mostly was just sore from being swollen. Not sure if it was from walking barefoot on the beach or what?! I can't remember doing anything to it and feel like I've had the most sedentary set of days I've had in a year. Anyhow, it felt totally fine during this workout. I felt amazing getting back in the gym, by myself, my music, moving weight. Writing this the next day, my quads are super sore and that's after swimming and doing the next days session. Loved the jerk complexes, so fun. The first set of strict press at 85 something felt wrong in my left shoulder so I backed off the weight and all was good. Thanks!
Wednesday, June 5, 2019
June 1-5, 2019
Surf trip:
Surf didn't cooperate but we paddled out and got what we could out of it. Also did a lot of relaxing. I feel re-charged and ready to go!
Surf didn't cooperate but we paddled out and got what we could out of it. Also did a lot of relaxing. I feel re-charged and ready to go!
Subscribe to:
Comments (Atom)