Daily score: 8 (legs and butt pretty sore but good energy)
Workout:
A. Weighted pull up; 2-3x5; rest 2 min
20x3
22.5x2
22.5x2
22.5x2
20x2
B1. Tuck front lever hold; 20 sec x3; rest 40 sec
20x3
B2. Hip to bar kip drill; 5 reps x3; rest 30 sec
5x3 (3/2, unbroken, unbroken)
B3. Jumping muscle up with slow eccentric; 5 reps x3; rest 3 min
5x3 (all singles)
+
12 min amrap:
6 burpees to 6" reach
6 CTB pull ups
8+6+2
+
C1. Single arm ring plank; 20 sec x2; rest as needed
C2. Side star plank; 30 sec x2/side; rest as needed
C3. PVC passthroughs; 3 slow controlled reps normal and eagle grip x2;
rest as needed
done x2
Body is feeling better. I've been really deliberate about making some changes. Quit all alcohol, taking melatonin and CBD at night, and started tracking my macros again. As usual I had drifted toward high fat and not enough protein. So far all these changes are really helping even though my sleep still isn't great.
Made some progress on my pull up weight this week. The B series was tough, I did manage to string together the hips to rings but the amplitude decreases for sure. I found doing these before the CTB (in the wod), made the CTB feel great (until I got tired). I think I've been keeping my hips closed at the apex for as long as I've been kipping and it's gonna take awhile to break that habit. Jumping muscle ups are hard! I think that's a great mod for me to work on. WOD was harded than I imagined, I did mostly doubles but was down to singles on the CTB at the end (beat marc by 1 rep though ;).
Legs are still sore the day after this one, but in a good way. Cool to have glute soreness versus hip pain. Thanks!!
Wednesday, June 17, 2020
Monday, June 15, 2020
June 15, 2020
Daily score: 8 (feeling way better)
Workout:
A. Overhead squat; build to a 5RM
115
B. Thruster; build to a 3rm
115
C. Low bar box squat; build to a tough single
135
+
3 rounds for time:
40 unloaded hip thrusts (mini band around knees)
20 sandbag front squats
10 in place double KB front rack reverse lunges
10:00
My time off was good for my body I think. I finally slept really good last night and felt a good level of energy today. The HS videos are from my warm up. I enjoyed OH squatting heavy. I did feel my left upper quad into my lateral hip pulling though. I don't really know what to do about it. Rest doesn't make it better. I've used a massage gun thing that seems to make it worse (I think the vibration makes the inflammation worse?). I'm gonna try rolling it daily and see if that helps. I think the problem now is it's weak and slightly painful so I'm shifting away from it. Anyhow, not a crisis, just reporting as it happens. I probably could have done more on the box squat but was cautious do to the weird feeling of a low bar and not knowing how to bail. The hip thrusts buuuurned in the wod, had to split them up a bit to maintain integrity and keep at least somewhat of a push out on the band, squats were burning too, and it's a weird day when lunges are the easy part. Was kinda cool to land on 10:00 even. Thanks Max!
Workout:
A. Overhead squat; build to a 5RM
115
B. Thruster; build to a 3rm
115
C. Low bar box squat; build to a tough single
135
+
3 rounds for time:
40 unloaded hip thrusts (mini band around knees)
20 sandbag front squats
10 in place double KB front rack reverse lunges
10:00
My time off was good for my body I think. I finally slept really good last night and felt a good level of energy today. The HS videos are from my warm up. I enjoyed OH squatting heavy. I did feel my left upper quad into my lateral hip pulling though. I don't really know what to do about it. Rest doesn't make it better. I've used a massage gun thing that seems to make it worse (I think the vibration makes the inflammation worse?). I'm gonna try rolling it daily and see if that helps. I think the problem now is it's weak and slightly painful so I'm shifting away from it. Anyhow, not a crisis, just reporting as it happens. I probably could have done more on the box squat but was cautious do to the weird feeling of a low bar and not knowing how to bail. The hip thrusts buuuurned in the wod, had to split them up a bit to maintain integrity and keep at least somewhat of a push out on the band, squats were burning too, and it's a weird day when lunges are the easy part. Was kinda cool to land on 10:00 even. Thanks Max!
Wednesday, June 10, 2020
June 9, 2020
Daily score: 6 (legs/butt so so sore)
Workout:
A. Push jerk x3/split jerk x1; rest 2 min x5 complexes
95, 105, 110, 115, 120
B. Push press; 5, 4, 3, 2, 1; rest 2 min
95, 105, 115, 120, 130
+
5 sets:
7 cals assault bike (sprint)
14 bar facing burpees (sprint speed)
rest 3 min actively bw sets on ski erg
21:20 total
+
C1. Single arm ring plank; 20 sec x2; rest as needed
C2. Side star plank; 30 sec x2/side; rest as needed
C3. PVC passthroughs; 3 slow controlled reps normal and eagle grip x2;
rest as needed
done but just side plank
My legs and glutes were and are (the next day/two days after leg day) so sore. In a good way though, all muscle soreness. Mostly quads/glutes/adductors. I think I'd be worse off if I hadn't done this workout and at least stretched them out warming up and on the bike/burpees.
Felt great to do some overhead pressing, always fun. My legs felt like dead weight on the burpees, bike went okay. I was unable to lift the upper leg on the star plank for longer than a few seconds without my glute cramping so I tried and then finished out the time in side plank. Thanks!
Workout:
A. Push jerk x3/split jerk x1; rest 2 min x5 complexes
95, 105, 110, 115, 120
B. Push press; 5, 4, 3, 2, 1; rest 2 min
95, 105, 115, 120, 130
+
5 sets:
7 cals assault bike (sprint)
14 bar facing burpees (sprint speed)
rest 3 min actively bw sets on ski erg
21:20 total
+
C1. Single arm ring plank; 20 sec x2; rest as needed
C2. Side star plank; 30 sec x2/side; rest as needed
C3. PVC passthroughs; 3 slow controlled reps normal and eagle grip x2;
rest as needed
done but just side plank
Felt great to do some overhead pressing, always fun. My legs felt like dead weight on the burpees, bike went okay. I was unable to lift the upper leg on the star plank for longer than a few seconds without my glute cramping so I tried and then finished out the time in side plank. Thanks!
Monday, June 8, 2020
June 8, 2020
Daily score: 8
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1 - 1 complex EMOM 10 min
(technical and positional focus)
65x3
70x4
75x3
B1. Overhead squat; 5, 3, 3; rest 1 min
85, 95, 105
B2. 1 1/4 Sandbag front squat; 10 reps x3; rest 3 min
70x6 then 4 bodyweight
60x10
30x10
+
3 rounds for time:
50 foot front rack walking lunges 35#/hand DB's
10 DB box step overs 35 to 20" box
20 wall balls
12:24 all unbroken
My legs feel a little stunned after this one, I'm sure soreness is in the future. But that's a good sign, was a good stimulus. Great snatch practice. I'm realizing a lot of my instability in the catch is in my legs/hips, I land so variably and often without great tension. Really trying to work on that. My left upper quad and into my hip flexors has been tight and pulls/kinda painful since the January comp. When it's bad it will burn and night in the hip. I think I learn away from that side sometimes. Will focus some self care/mobility on that area. OHS felt pretty good. The sandbag 1 1/4 front squats really exposed weakness for me. I wish I had videos of the first two sets. With the 70# bag all I was able to do was basically lift my butt backward and up on the 1/4. By the 6th rep that had lit my back up. I was barely able to finish the set with any integrity at bodyweight. I think I've basically been bouncing out of the bottom when I've done these before but the extra 1/4 kills that. I tried the 60# and same thing. As you can see with the 30# ball the last two reps I barely had any strength to do the 1/4 and it was really shallow compared to the first few reps. Wow. Felt way better on my back though...amazing how weak I am at keep a vertical assent at the very bottom. WOD was tough. I made it. Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1 - 1 complex EMOM 10 min
(technical and positional focus)
65x3
70x4
75x3
B1. Overhead squat; 5, 3, 3; rest 1 min
85, 95, 105
B2. 1 1/4 Sandbag front squat; 10 reps x3; rest 3 min
70x6 then 4 bodyweight
60x10
30x10
+
3 rounds for time:
50 foot front rack walking lunges 35#/hand DB's
10 DB box step overs 35 to 20" box
20 wall balls
12:24 all unbroken
My legs feel a little stunned after this one, I'm sure soreness is in the future. But that's a good sign, was a good stimulus. Great snatch practice. I'm realizing a lot of my instability in the catch is in my legs/hips, I land so variably and often without great tension. Really trying to work on that. My left upper quad and into my hip flexors has been tight and pulls/kinda painful since the January comp. When it's bad it will burn and night in the hip. I think I learn away from that side sometimes. Will focus some self care/mobility on that area. OHS felt pretty good. The sandbag 1 1/4 front squats really exposed weakness for me. I wish I had videos of the first two sets. With the 70# bag all I was able to do was basically lift my butt backward and up on the 1/4. By the 6th rep that had lit my back up. I was barely able to finish the set with any integrity at bodyweight. I think I've basically been bouncing out of the bottom when I've done these before but the extra 1/4 kills that. I tried the 60# and same thing. As you can see with the 30# ball the last two reps I barely had any strength to do the 1/4 and it was really shallow compared to the first few reps. Wow. Felt way better on my back though...amazing how weak I am at keep a vertical assent at the very bottom. WOD was tough. I made it. Thanks!
June 7, 2020
Daily score: 7
Workout:
Throwdown #50
0-8 min, amrap:
8 db power cleans 35's
8 st hspu
8 db fs 35's
3 rounds plus 5 db pwr cleans
9-14 min, snatch 1rm:
110
187 reps
+
45-60 min Additional skill work on ring strength and hand stand walking
accumulated 100 feet HS walking
did some press to HS drills
accumulated 24 russian dips
a variety of push ups
I was dumb and thought those 8 minutes wouldn't be that bad, and they were! Amazing how much harder strict hspu's are when out of breath and amazing how out of breath the db work made me. Was good though. Really happy with my snatch series afterword though. I hit 95, 100, 105, and 110 all pretty smoothly. I did pull 115 but wasn't going to happen and was a buzzer beater. Thanks!
Workout:
Throwdown #50
0-8 min, amrap:
8 db power cleans 35's
8 st hspu
8 db fs 35's
3 rounds plus 5 db pwr cleans
9-14 min, snatch 1rm:
110
187 reps
+
45-60 min Additional skill work on ring strength and hand stand walking
accumulated 100 feet HS walking
did some press to HS drills
accumulated 24 russian dips
a variety of push ups
I was dumb and thought those 8 minutes wouldn't be that bad, and they were! Amazing how much harder strict hspu's are when out of breath and amazing how out of breath the db work made me. Was good though. Really happy with my snatch series afterword though. I hit 95, 100, 105, and 110 all pretty smoothly. I did pull 115 but wasn't going to happen and was a buzzer beater. Thanks!
Friday, June 5, 2020
June 5, 2020
Daily score: 6 (tired, low energy)
Workout:
A. Hip to bar tech work 10-15 min. Sets of 3-5 trying to get hips as
open as possible
done
B1. Barbell hip thrusts; 6-8x5; rest 1 min (heavy as you can take
them, 1 sec pause at top of each rep)
135x8
145x8
155x8
165x8
175x6
B2. Band assisted front lever hold (one leg straight or flat tuck
position depending on band tension/set up you have); 30 seconds x5;
rest 1 min
25
30
30
30
20
C. Kipping CTB pull up (get as high as you can on each rep and touch
bar as low below sternum as you can per rep); amrap unbroken x3; rest
2 min
4, 4, 4
+
8 min amrap:
21-15-9
TTB
Row cals
(if you get through the whole workout go back to the start)
finished at 7:22 then did 6 TTB prior to 8 mins
The mountain bike trip was well timed as I tore my right palm on the snatch and clean pulls right before we left and it was all healed up and ready to go for this workout. I'm definitely noticing a certain baseline level of fatigue I haven't been able to kick. I know I have a lot going on but it's time to focus on managing the stress better. I'm going to start meditating and practice focusing on one thing at a time. I've been noticing a lot of distraction and phone checking and insomnia. I'm totally happy, just mind constantly going. And I have a to-do list that I get a little obsessed about. None of those things are directly related to this workout or working out but obviously they all effect my performance and quality of gym time. Not asking for anything different at this point, just wanted to share.
So, this workout...I took lots of video in the hopes they would reflect the effort I was putting in...but alas- I look like I'm barely trying! I'm not sure if it's a strength problem or a timing problem but I can see I am ineffective and straight arm pulling/activating my lats. I watched the video you sent a few times and it helped, very well described, I just can't seem to replicate it. I felt my lats work in the banded front levers though. I couldn't quite get 30 seconds the first and last time. My right shoulder gives about 5-10 seconds before my left, right shoulder pinches a bit trying to straight arm pull on the hips to bar too. Couldn't believe how heavy I could go on the hip thrusts, thanks for pushing me there. It also helped that I had a foam pad to use and I had watched your video where you went super heavy and thought I better step it up ;). WOD was actually pretty good, first set of TTB unwinded went 7/6/5/3 and felt great. Thanks!
Workout:
A. Hip to bar tech work 10-15 min. Sets of 3-5 trying to get hips as
open as possible
done
B1. Barbell hip thrusts; 6-8x5; rest 1 min (heavy as you can take
them, 1 sec pause at top of each rep)
135x8
145x8
155x8
165x8
175x6
B2. Band assisted front lever hold (one leg straight or flat tuck
position depending on band tension/set up you have); 30 seconds x5;
rest 1 min
25
30
30
30
20
C. Kipping CTB pull up (get as high as you can on each rep and touch
bar as low below sternum as you can per rep); amrap unbroken x3; rest
2 min
4, 4, 4
+
8 min amrap:
21-15-9
TTB
Row cals
(if you get through the whole workout go back to the start)
finished at 7:22 then did 6 TTB prior to 8 mins
The mountain bike trip was well timed as I tore my right palm on the snatch and clean pulls right before we left and it was all healed up and ready to go for this workout. I'm definitely noticing a certain baseline level of fatigue I haven't been able to kick. I know I have a lot going on but it's time to focus on managing the stress better. I'm going to start meditating and practice focusing on one thing at a time. I've been noticing a lot of distraction and phone checking and insomnia. I'm totally happy, just mind constantly going. And I have a to-do list that I get a little obsessed about. None of those things are directly related to this workout or working out but obviously they all effect my performance and quality of gym time. Not asking for anything different at this point, just wanted to share.
So, this workout...I took lots of video in the hopes they would reflect the effort I was putting in...but alas- I look like I'm barely trying! I'm not sure if it's a strength problem or a timing problem but I can see I am ineffective and straight arm pulling/activating my lats. I watched the video you sent a few times and it helped, very well described, I just can't seem to replicate it. I felt my lats work in the banded front levers though. I couldn't quite get 30 seconds the first and last time. My right shoulder gives about 5-10 seconds before my left, right shoulder pinches a bit trying to straight arm pull on the hips to bar too. Couldn't believe how heavy I could go on the hip thrusts, thanks for pushing me there. It also helped that I had a foam pad to use and I had watched your video where you went super heavy and thought I better step it up ;). WOD was actually pretty good, first set of TTB unwinded went 7/6/5/3 and felt great. Thanks!
Wednesday, June 3, 2020
May 29- June 3, 2020
Daily score: all 10's!
Workouts:
Mountain biking in Bend
Three days of mountain biking and one day of stand up paddle boarding. Rode between 20 and 30 miles each day. The hardest day had a 13 mile straight climb...but it's still a super fun trail. Lots of beauty and even some skill growth. First day I felt the elevation a bit. Legs held up great. I think a big help was all the relaxing, sleeping, and recovery that went with this trip. Feeling very lucky to live here. Thanks!
Workouts:
Mountain biking in Bend
Three days of mountain biking and one day of stand up paddle boarding. Rode between 20 and 30 miles each day. The hardest day had a 13 mile straight climb...but it's still a super fun trail. Lots of beauty and even some skill growth. First day I felt the elevation a bit. Legs held up great. I think a big help was all the relaxing, sleeping, and recovery that went with this trip. Feeling very lucky to live here. Thanks!
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