Daily score: 6 (no excuse but was tired)
Workout:
TTT Throwdown 46
3 min
21-15-9
CTB
FS 95
Rest 1 min
3 min
TTB
OHS 95
Rest 1 min
5 min
Pwr Clean 95
BF Burpees
103 reps
22 reps/ 24 reps/ 57 reps
Damn it, I just reallized I never imputed my score...probably because it was pretty abysmal. I can't believe how hard the CTB were for me right out of the gate. I did still have some soreness in my shoulders/lats and was feeling tired in general. Was pretty smoked at the end. Alas, plenty of things to improve upon. Thanks!
Monday, May 11, 2020
Wednesday, May 6, 2020
May 6, 2020
Daily score: (a little tired, ankle slightly off)
Workout:
A. Weighted pull ups; 2-3x5; rest 2 min
20x2
20x2
20x2.66
20x2
20x2
B. Bent over barbell rows; 8-10x3; rest 2 min
85x8x3
C. Hip to rings kipping drill; 5 reps x5; rest as needed
done, not pretty
D. False grip strict pull ups @22x1; amrap x3; rest as needed
3, 3, 3
+
20 seconds assault bike @90% max output
rest 1 min
7 bar facing burpees @100% speed
rest 1 min
x10 sets
done, 97 cals total on bike, burpees close to +/- 20 seconds
+
30 seconds ski erg @90% max output
rest 1 min
30 seconds battle ropes
rest 10 sec
40 double unders AFAP
rest 1 min
x5 sets
done, 7 cals each round on erg, DU's: :50, :43, :35, :33, :25 unbroken
+
mobility work 20-30 min
done
Workout:
A. Weighted pull ups; 2-3x5; rest 2 min
20x2
20x2
20x2.66
20x2
20x2
B. Bent over barbell rows; 8-10x3; rest 2 min
85x8x3
C. Hip to rings kipping drill; 5 reps x5; rest as needed
done, not pretty
D. False grip strict pull ups @22x1; amrap x3; rest as needed
3, 3, 3
+
20 seconds assault bike @90% max output
rest 1 min
7 bar facing burpees @100% speed
rest 1 min
x10 sets
done, 97 cals total on bike, burpees close to +/- 20 seconds
+
30 seconds ski erg @90% max output
rest 1 min
30 seconds battle ropes
rest 10 sec
40 double unders AFAP
rest 1 min
x5 sets
done, 7 cals each round on erg, DU's: :50, :43, :35, :33, :25 unbroken
+
mobility work 20-30 min
done
I did this workout today because I'm off work and it looked too long to do tomorrow after work. Took me over 2 hours with the mobility which was good for today. As you can see, I feel like my body has forgotten how to swing on the rings. It has been a long time. The intervals went well. My du's got better as I went, more confidence. Now I'm hungry. Thanks!
May 5, 2020
Daily score: 6 (ankle was pretty bad after gym workout)
Workout:
A. Power snatch x1/hang squat snatch x1/OHS x1 - 1 complex on the min
for 12 min (75-85# for all sets))
75x5
80x5
85x2
B. Power clean x1/hang squt clean x1/Front squat x1 - 1 complex on the
min for 12 min (90-100# for all sets)
90x8
95x2
100x2
C. Double barrel front squat; 5, 5, 5; rest 2 min
* take these as heavy as you can building each set. I think 65# is
too light for your strength level, so set some new baselines as a 5rm
on the third set
55, 65, 75
+
12 min amrap:
50 foot sandbag front rack walking lunge
10 DB box step overs 35#/hand
8 calories row
* try to keep the row pace as fast as possible
3+50+10+1
Afternoon:
Mountain biking
1.5 hours, 45 min climb to start
I worked the night shift before this workout but it was a gorgeous day and Marc was off so we decided to crush a workout and a ride and make the most out of it. It actually went really well and I slept like a dream afterward. The only trouble was how messed up my ankle was after the gym workout. By the time we got to the trail it was painful to walk unless I stayed on my toes with that foot. I felt pretty great climbing on the road on the bike, it actually made it somewhat better. We shortened our downhill loop by quite a bit to avoid some pretty bumpy sections I thought I may not tolerate. It seemed a little better after riding. The crazy thing is, I woke up this morning and it feels nearly 100% !? I just can't understand it. I think maybe there's a joint between some of the ankle/foot bones that dislocates in some manner and then slips back in during the toe pointed tension of riding or a nights sleep. Who knows...I guess I'm just getting old and things are mysteriously breaking down and messing with me. Anyhow, no need to change course at this point, I really wanna press on. The training has been a big mental boost for me and I'm not interested in being babied. If it's not broken I'm using it. It did this same weirdness last spring and never blew up so...onward.
The gym workout was a tough one. Oly lifting went well but those are the appropriate weights, challenging, even though I know I used to be able to do more. And I swear, I gave all I had to those damn double barrel squats and nearly died with 75#'s. I just can barely keep tension in my low back on the second rise after the first rep or so. The wod was a killer too. I had to do 6/4 with a quick break on the two middle sets of step overs. Felt great to burn though. I love days where I get to be this physical. Also helped to have Marc suffering alongside me :). Thanks!
Workout:
A. Power snatch x1/hang squat snatch x1/OHS x1 - 1 complex on the min
for 12 min (75-85# for all sets))
75x5
80x5
85x2
B. Power clean x1/hang squt clean x1/Front squat x1 - 1 complex on the
min for 12 min (90-100# for all sets)
90x8
95x2
100x2
C. Double barrel front squat; 5, 5, 5; rest 2 min
* take these as heavy as you can building each set. I think 65# is
too light for your strength level, so set some new baselines as a 5rm
on the third set
55, 65, 75
+
12 min amrap:
50 foot sandbag front rack walking lunge
10 DB box step overs 35#/hand
8 calories row
* try to keep the row pace as fast as possible
3+50+10+1
Afternoon:
Mountain biking
1.5 hours, 45 min climb to start
I worked the night shift before this workout but it was a gorgeous day and Marc was off so we decided to crush a workout and a ride and make the most out of it. It actually went really well and I slept like a dream afterward. The only trouble was how messed up my ankle was after the gym workout. By the time we got to the trail it was painful to walk unless I stayed on my toes with that foot. I felt pretty great climbing on the road on the bike, it actually made it somewhat better. We shortened our downhill loop by quite a bit to avoid some pretty bumpy sections I thought I may not tolerate. It seemed a little better after riding. The crazy thing is, I woke up this morning and it feels nearly 100% !? I just can't understand it. I think maybe there's a joint between some of the ankle/foot bones that dislocates in some manner and then slips back in during the toe pointed tension of riding or a nights sleep. Who knows...I guess I'm just getting old and things are mysteriously breaking down and messing with me. Anyhow, no need to change course at this point, I really wanna press on. The training has been a big mental boost for me and I'm not interested in being babied. If it's not broken I'm using it. It did this same weirdness last spring and never blew up so...onward.
The gym workout was a tough one. Oly lifting went well but those are the appropriate weights, challenging, even though I know I used to be able to do more. And I swear, I gave all I had to those damn double barrel squats and nearly died with 75#'s. I just can barely keep tension in my low back on the second rise after the first rep or so. The wod was a killer too. I had to do 6/4 with a quick break on the two middle sets of step overs. Felt great to burn though. I love days where I get to be this physical. Also helped to have Marc suffering alongside me :). Thanks!
Monday, May 4, 2020
May 4, 2020
Daily score: 8
Workout:
A. Strict hspu; amrap unbroken x4; rest 2 min
10, 9, 9, 9
B. Freestanding hs hold and hs walk tech work 20 minutes
* let's see how these are different when they're first this week.
Also your HS skills were really impressive last week. I watched the
turnaround vids and was a little bit jealoug of my lack of ability! ;)
done
C. Strict press; build to a max quickly
101, 1# PR!
D. Bench press; build to a max quikcly
120
E. Strict press; 10 @65%, 8@70%, 8@75%, 8@80% 1rm; rest 2 min b/w sets
66x10
71x8
76x8
81x7 (failed last rep)
F. Bench press; 10 @65%, 8@70%, 8@75%, 8@80% 1rm; rest 2 min b/w sets
78x10
84x8
90x8
96x5.5 (failed 6th rep halfway up)
What a nice compliment about my HS work, thank you so much! I do only send you my best videos ;), there are so so many fails. Today I did a lot more failing but still spent a ton of time upside down that I'll count as progress. The videos are a compilation of things I worked on. Excited to have a pretty solid quickly built strict press PR, even if it is just one pound. Especially after and the HS work. Bench was not so impressive. I did have my sister stop by to spot me which was nice. In both of the following series I got to failure on the last set. Worse on the bench than the press. Thanks!
Workout:
A. Strict hspu; amrap unbroken x4; rest 2 min
10, 9, 9, 9
B. Freestanding hs hold and hs walk tech work 20 minutes
* let's see how these are different when they're first this week.
Also your HS skills were really impressive last week. I watched the
turnaround vids and was a little bit jealoug of my lack of ability! ;)
done
C. Strict press; build to a max quickly
101, 1# PR!
D. Bench press; build to a max quikcly
120
E. Strict press; 10 @65%, 8@70%, 8@75%, 8@80% 1rm; rest 2 min b/w sets
66x10
71x8
76x8
81x7 (failed last rep)
F. Bench press; 10 @65%, 8@70%, 8@75%, 8@80% 1rm; rest 2 min b/w sets
78x10
84x8
90x8
96x5.5 (failed 6th rep halfway up)
What a nice compliment about my HS work, thank you so much! I do only send you my best videos ;), there are so so many fails. Today I did a lot more failing but still spent a ton of time upside down that I'll count as progress. The videos are a compilation of things I worked on. Excited to have a pretty solid quickly built strict press PR, even if it is just one pound. Especially after and the HS work. Bench was not so impressive. I did have my sister stop by to spot me which was nice. In both of the following series I got to failure on the last set. Worse on the bench than the press. Thanks!
May 3, 2020
Daily score: 8
Workout:
Mountain biking
3 hours
AND
TTT throwdown:
13 min amrap
10 wb 20#/9 feet
10 cal row
20 du
15 wb
15 cal row
40 du
20 wb
20 cal row
60 du
25 wb
7 cal row- where I ended
242 reps
The weather was so great we just couldn't turn down another ride before leaving town. It's funny, I didn't really mention but the first day of riding my ankle felt off and ever worse walking around after riding. And I came into the weekend with a tweaky right hip/low back. By the end of this ride on Sunday all of the was completely better. It's crazy. My ankle feels better than it has in weeks and even after doing the throwdown, back feels great too.
I did the throwdown as soon as we got home in the evening. Body was pretty tired from all the riding and driving but I wanted to do it. Ankle did so great with the du's. I was done and then very hungry. Thanks!
Workout:
Mountain biking
3 hours
AND
TTT throwdown:
13 min amrap
10 wb 20#/9 feet
10 cal row
20 du
15 wb
15 cal row
40 du
20 wb
20 cal row
60 du
25 wb
7 cal row- where I ended
242 reps
The weather was so great we just couldn't turn down another ride before leaving town. It's funny, I didn't really mention but the first day of riding my ankle felt off and ever worse walking around after riding. And I came into the weekend with a tweaky right hip/low back. By the end of this ride on Sunday all of the was completely better. It's crazy. My ankle feels better than it has in weeks and even after doing the throwdown, back feels great too.
I did the throwdown as soon as we got home in the evening. Body was pretty tired from all the riding and driving but I wanted to do it. Ankle did so great with the du's. I was done and then very hungry. Thanks!
May 2, 2020
Daily score: 7 (really sore seat)
Workout:
Mountain biking
2-2.5 hours
My legs felt great but my butt/seat was screaming. We turned around a little sooner than I wanted d/t my soreness and a threat of weather. But it was an excellent ride, full of fun.
Workout:
Mountain biking
2-2.5 hours
My legs felt great but my butt/seat was screaming. We turned around a little sooner than I wanted d/t my soreness and a threat of weather. But it was an excellent ride, full of fun.
May 1, 2020
Daily score: 8
Workout:
Mountain biking
3 hours
This was so great. Like freedom. We drove up to eastern oregon for the weekend and boy was it a good decision. Trails were open and in great condition. It is at elevation and this day, the first of 3 riding, I felt it a bit in my lungs. But legs felt great. Big grins the whole time.
Workout:
Mountain biking
3 hours
This was so great. Like freedom. We drove up to eastern oregon for the weekend and boy was it a good decision. Trails were open and in great condition. It is at elevation and this day, the first of 3 riding, I felt it a bit in my lungs. But legs felt great. Big grins the whole time.
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