July 10, 2019

Daily score: 7

Workout:

A. Tuck front lever hold; 30 seconds x5; rest 90 sec

done

B1. Planche lean; 20 seconds x4; rest 1 min

done

B2. Supinated 90-90 hold on pull up bar; amsap x4; rest 1 min

20, accidentally did pronated
16, accidentally did pronated
20, supinated
16, supinated

C. HS walk still work 10-15 min

done, took me 15 mins to get 5 unbroken 10' walks

D1. Strict hspu; amrap unbroken x3; rest 1 min

13, 9, 8

D2. Wide grip strict pull ups; amrap unbroken x3; rest 1 min

6, 5, 4

E1. Side star plank; 30 seconds x4; rest 30 sec

30/30 R leg up/L leg up
30/10
30/15
30/10

E2. Hollow body hold; 60 seconds x4; rest as needed

done, had to do them all 30-30

Writing this the next day and felt the soreness in bed as soon as I woke up.  A good kind of sore.  It was a really difficult HS walking day for some reason, I just struggled.  HSPU's felt great though.  13 unbroken matches my PR.  Side star plank is so so hard for me and nearly impossible with the left leg up for some reason.  Today both side of my hips are so sore.  That left side is just ridiculously weak in that realm.  Crazy.  Thanks!

July 8, 2019

Daily score: 8

Workout:

A. 20 min ankle rehab work from the videos I sent you

done, 20 reps per exercise x3 rounds

B1. Back squat; 7 sets of 3 @80+% 1rm; rest 2 min

155x3
155x2
135x3x5

B2. Bench press; 7 sets of 7 @moderate load; rest 2 min

95
100
100
95
95
95
95

C1. Clean grip RDL; 6-8x4; rest 2 min

125x8
125x8
135x8
145x8

C2. Strict press; 6, 6, 4, 4; rest 2 min

75
75
85
80

D1. Single leg RDL; 6-8x2; rest 1 min

with 25# DB x8/side x2

D2. DB in place lunges; 20 reps x2; rest 1 min

2 25# DBs x20 x2

D3. Single leg hip thrust isometric; 20 seconds x2/side; rest 1 min


Ankle work went well and the good news is it's not worse the next day!  The funny thing about yesterday is that I really felt so much better and energized for this workout going into the gym.  I've had a lot of anxiety lately and some emotional stress but finally was feeling like I shook it yesterday evening.  However, I was crushed squatting 155.  Admittedly, I had not had much to eat all day due to a busy shift and not wanting to eat a ton before working out I just had a small snack.  But I also feel like in the realm of moving weight on a barbell my numbers have gone down as my bike fitness has gone up.  I'm pretty sure my 1RM of 190/195 for a back squat would not be possible currently.  The second set at 155, the second rep just felt crushing so I didn't risk a third.  135 felt like 80%.  The strict press by 4 at 85 was a little pinchy on my right shoulder so I backed off.  Everything else felt great.  I was surprised at the difficulty of an isometric hold at the top of a single leg hip thrust.  Pretty cool.  Thanks!

July 6, 2019

Daily score:

Workout:

A. HS walk skill work 20 min

done, ten 10' walks

B1. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min

done

B2. Side plank; 45 sec x3/side; rest 1 min

done

C1. Toe spot muscle up drill; 8 reps x3; rest 1 min

done

C2. False grip strict pull ups; amrap unbroken x3; rest 1 min

4, 4, 4

C3. Strict ring dips; amrap unbroken x3; rest 1 min

6, 6, 6

D1. Inverted hang on rings; amsap x3; rest 1 min

:55, :46, :44

D2. Ring push ups @21x1; amrap unbroken x3; rest 1 min

11, 10, 8

E1. Tuck ups; 20 reps x3; rest 1 min

done

E2. Arch body hold; 1 min x3; rest 1 min

40/20
40/20
40/20

+
Ski erg sprint 10 seconds @100%
ski erg 50 seconds easy
x10

104 calories total

I missed my bike day this week because my ankle was really pissed off yesterday (day after bike interval workout).  It's so frustrating.  It felt better today and this workout didn't bother it until the ski erg which didn't hurt but it seems to pop a lot with this movement.  May be nothing.  Nothing else really to report.  I was alone and focused and worked on doing everything with the best form, hollow body, etc. as possible.  Thanks!

July 4, 2019

Daily score: 7

Workout:

30 sec indoor bike trainer @90-95% effort
10 thrusters AFAP 55#
30 sec indoor bike trainer @90-95% effort
rest 3 min @easy spin on bike
x3

done, all thrusters unbroken

+
30 sec indoor bike trainer @90-95%effort
15 wall balls
30 sec indoor bike trainer @90-95%effort
rest 3 min @easy spin on bike
x3

done, all WBs unbroken

+
30 sec indoor bike trainer @90-95%effort
10 power snatch AFAP 55#
30 sec indoor bike trainer @90-95% effort
rest 3 min @easy spin on bike
x3

done, all snatches unbroken

+
30 sec indoor bike trainer @90-95%effort
10 power clean and jerk AFAP 85#
30 sec indoor bike trainer @90-95% effort
rest 3 min @easy spin on bike
x3

done, 5/5, 6/4, 6/4

This was a killer.  I chose to do it on the airdyne because I have a hard time making the bike trainer challenging enough.  Not the case with the airdyne.  I thought the thrusters were bad but the clean and jerks were definitely the hardest.  None of it was easy and it all took 'courage' each time I went to the bar or the bike.  I was spent at the end and proud of giving my best.  Thanks!

July 2, 2019

Daily score: 7

Workout:

A. HS walk skill work 20 min (try to establish a max distance unbroken)

15 feet 3 times
16 feet once

B. Weighted pull ups; 2-3x3; rest 2 min

26x2
20x3
22.5x2

C. CTB pull ups; 10 reps AFAP x5; rest 30 sec

done

D1. Bent knee L pull ups; amrap unbroken x3; rest 1 min

3, 3, 3

D2. Strict hspu; 10 reps AFAP x3; rest 1 min

:36, :34, :18 (this set unbroken)

E1. L-sit; amsap.amsap x3; rest 20 sec/rest 1 min

12.10
13.10
14.10

E2. Bench press; 5, 5, 5; rest 1 min

100, 100, 100

+
Ski erg 100 calories for time

8:04


Gees, didn't realize I had gotten so far behind.  I'm making a resolution to be less busy.  I hate being this busy.  From what I remember now, all of this went fairly well, I didn't time the CTB but I don't think they got too significantly slower.  I did mostly doubles the whole time.  L-sits are still so hard.  I can say I recall having sore abs the next day!  Thanks!

July 1, 2019

Daily score: 6 (bad night of sleep)

Workout:

* Put this session back in since you didn't get to it from post surgery
Swim 100 for time

done

+
6x150 performed as:
25 kick on back with board
25 streamline kick with board
25 streamline kick no board
25 1 arm lead kick L
25 1 arm lead kick R
25 freestyle swim
rest as needed b/w 150's

done x5

+
300 3 breathe rest swim

missed

+
Swim 100 for time

missed


Terrible night of sleep the night before this but slept like a rock last night so all is well.  This pool session was going well until they kicked me out of the pool for some kid thing.  Swimming in the evenings at the community pool is not ideal.  Anyhow, the kick session was challenging and I'm glad I got most of that in.  Unfortunately, I think all the kicking pissed my ankle off.  It felt pretty inflamed this morning.  I think I'll lay off the swimming until after the bike race.  I'll review that with you via email and the end of this block.  Thanks!

June 27-30, 2019

Daily scores: 6, 8, 7, 8

Workout:

Mountain biking, Central Oregon


Day 1: (1st quarter of race course)

one hour, 7-10 miles, easy riding, called it when I started getting some pelvic pain, totally fine though



Day 2: (2nd quarter of race course)

26 miles, 2700 feet elevation gain, 4:31 time, average speed 7.9 miles/hr



Day 3: (3rd/4th quarter of race course)

25 miles, 2250 feet elevation gain, 5:15 time, average speed 7.1 miles/hr



Day 4: (not race route but good for fitness/fun, 13 miles of climbing followed by 13 down)

26 miles, 3100 feet elevation gain, 3:54 time, average speed 6.5 miles/hr



So so happy about putting this work in.  Not to mention, I had a great time doing it.  I really do love this.  It feels like freedom.  It's also really hard sometimes. 

I am inspired as far as potential for finishing this race goes.  The riding is so much faster than what I usually ride around home.  And the part of the course we didn't ride is mostly fire road which should just increase my overall pace.  It's more cross country than up and down.  There are some tough climbs but at least I've ridden them all now and can be mentally ready and fuel well for them.  I can see now how much my success will depend on my hydration and nutrition.  I sweat a lot and it wasn't nearly as hot as it will be in a high desert in the middle of July.  I got a lot of practice with fueling/hydrating this weekend.  Discovered I basically need to aim for more electrolytes and more food.  Body held up really well.  Ankle is a little off today/monday, but didn't bother me at all while riding.  My technical skills improved dramatically over the four days.  There are a lot more log over and rock step up type obstacles there and I needed that practice.  Super happy I was able to ride all four days in good shape.  I only crashed once!  And just have a few scrapes to show for it.  I'm tweaking my bike a bit to make it lighter and working with my clothes and pack to do the same.  And then I'm gonna go for it!  Not sure what will happen or how far I'll make it but I feel like it's worth giving the whole thing a shot.  It' sure to be an adventure regardless.  Thanks!