September 12, 2020

 Daily score: 8

Workout: Week 4

#1
A1. Rear foot elevated DB split squats @22x1; 6-8x3; rest 90 sec

20# kB x6

20 x8

20 x8

A2. Single leg sorensen hold; 30 seconds x3/side; rest 90 sec

Done x3

B1. Isometric back squat (from the bottom of the squat, set the bar on
pins and push up against it); 15 sec ramping tension x3; rest 90 sec

Done x3

B2. Barbell hip thrusts; 10 reps with 2 sec pause at the top of each
rep x3; rest 90 sec

125x10x3

C1. Seated band leg extensions; 20 reps x2; rest 90 sec

Done x2

C2. Stability ball hamstring curls; 20 reps x2; rest 90 sec

Done x2

C3. Hollow body rock; 1 min x2; rest 90 sec

Done x2

This all went really well.  RFESS are hard on my left side.  Loved the static bottom of the squat.  Felt kinda good and really hard.   Thanks!

September 10, 2020

 Daily score: 7

Workout:

#3

A. Rhythm squats; 2 sets of 50; rest as needed
https://www.youtube.com/watch?v=zH8YDjF3Ve8&feature=youtu.be

Done at 125

B. Elevated hip nordic hamstring curl progression; 3 sets of 5; rest as needed
https://www.youtube.com/watch?v=CtTlDrZZQGM&feature=youtu.be(second
progression in this video at about 25 sec)

5 x3

+
EMOM 20 min
1- Forward sled drag; 30 seconds heavy
2- Reverse sled drag; 30 seconds heavy
3- Lateral sled drag; 30 seconds heavy (Right)
4- Lateral sled drag; 30 seconds heavy (Left)

Done, sled +150#

+
C. Air squats @6060; 6 reps x3; rest as needed
(focus on a maximal core brace, as slow of a tempo as you can
maintain with full control in your bottom range)

Done x3

Felt great to add weight and time to the sled intervals.  Love the work.  Feeling good!

September 8, 2020

Daily score: 6 (tired, sore, felt heavy) 

Workout: 

#2

A1. Isometric chin over bar hold; amsap x4; rest 30 sec

:25

:25

:22

:27

A2. Weighted supinated pull up; 2-3x4; rest 30 sec

20x1

15x2

10x3

10x2.5

A3. Strict pull ups; amrap in 2 minutes x4; rest 4 min

12, 10, 10, 10

B1. Ring to chest isometric ring row hold; amsap x4; rest 30 sec

:15

:17

:18

:16

B2. Bent over barbell rows; 6-8x4; rest 30 sec

85x6

85x7

85x6

85x6

B3. Bulgarian ring rows; amrap in 90 sec x4; rest 4 min

10, 10, 9, 9.5

C. Band shoulder routine;
https://www.youtube.com/watch?v=1YHIV4a81Os&t=4s&pbjreload=101

done

Took me 7 minutes to HS walk 50 feet in 5' increments in the warm up.  Shoulders just felt stiff and body felt low energy.  Got better as the workout went on.  Marc sliced his leg on a piece of glass sticking out a trash bag and is laid up for awhile after a bunch of stitches, so it's been eventful around here.  Elbows were tired by the end of this one, probably good for them!  Thanks!

September 7, 2020

Daily score:  7

Week 3

#1
* Repeat this session with 5 seconds more work

Contralateral Aerobic block training day
- PDF attached.  You'll go 20 seconds on/10 seconds off to start.
Look through the pictures and get an idea of all the movements.  Keep
weights very light

This went well.  I had been working all morning in the sun in the yard so was well warmed up.  I am overall mildly sore the next day too.  Thanks!

September 5, 2020

Daily score: 8

Workout:

#4
A. Weighted pull ups; 2-3x6; rest 2 min

26x2.5

26x2

26x2

26x2

26x2

26x1.75

B. Bench press; 5x5; rest 2 min (increase avg weight per set by 5#
from last week)

100

105

110

110

110

C. HS walk tech work 15 min

Done-

Emom x15’

1-5 reps 2 foot kick up

2-8 shoulder taps

3-FS static hold

4-10’ walk

5-walk and turn and walk back

D1. Tuck front lever hold; 20 seconds x4; rest as needed

Done x4

D2. Supinated grip 90 degree isometric pull up hold; amrap x4; rest as needed

:32, :33, :27, :28

D3. Isometric pin press (just above your head); 15 seconds maximal
isometric x4; rest as needed

Done correctly :)

E1. Planche lean; 30 seconds x4; rest as needed

Done

E2. Side star plank; 30 seconds x4/side; rest as needed

Done

E3. Negative vertical body levers; 5 reps x4; rest as needed

Done

E4. Arch body rocks; 30 reps x4; rest as needed

Done

First of all, zero hip pain for two weeks now and that is so amazing.  This was a great hard workout.  Happy with some numbers going up and good HS work.  I’ll be shocked if I’m not sore.  Was also a great core workout.  Followed this with a bunch of yard work.  I spend a lot of time squatting and bending over these days.  Thanks!

September 3, 2020

Daily score: 8 (super hot out)

Workout:

#3
A. Rhythm squats; 2 sets of 40; rest as needed
https://www.youtube.com/watch?v=zH8YDjF3Ve8&feature=youtu.be

125x40x2

B. Elevated hip nordic hamstring curl progression; 4 sets of 5; rest as needed

https://www.youtube.com/watch?v=CtTlDrZZQGM&feature=youtu.be (second
progression in this video at about 25 sec)

done

+
EMOM 28 min
1- Forward sled drag; 20 seconds heavy
2- Reverse sled drag; 20 seconds heavy
3- Lateral sled drag; 20 seconds heavy (Right)
4- Lateral sled drag; 20 seconds heavy (Left)

done 

all with sled +135#

+
C. Air squats @6060; 8 reps x3; rest as needed
 (focus on a maximal core brace, as slow of a tempo as you can
maintain with full control in your bottom range)

done

Behind my knees are sore again the day after, nothing terrible though.  I don't know what happened with the sled weight but I added 65#'s this week and I still think I could have done more.  The grass has dried out some, it's super hot.  Sweat was pouring.  Felt great though.  I do kinda love this work, hard and no bad pain.  Relearning how to squat without rebounding is great too.  Thanks!

September 1, 2020

 Daily score: 7 (some hamstring and upper back soreness)

Workout:

#2
A. Strict pull ups; amrap unbroken x10; rest 90 seconds

8,6,4,4,4,4,4,4,4,4

B. Ring push ups; amrap unbroken x6; rest 2 min

15,13,10,10,10,10

C1. Shoulder extension plank; 30 seconds x4; rest 30 sec

Done

C2. Bent over barbell rows; 8-10x4; rest 90 sec

75x9

75x9

75x8

75x9

D1. Strict hspu; amrap unbroken x3; rest 10 sec

7,5,6

D2. Max distance hs walk in 2 min x3; rest as needed to recovery

20’, 33’, 31’

E. Band shoulder routine:
https://www.youtube.com/watch?v=1YHIV4a81Os&t=4s&pbjreload=101

Done 

Been doing a ton of yard work so hard to say what I’m sore from.  Enjoyed this workout.  Arms are completely smoked after.  The shoulder extension plank was pretty difficult.  I get a lot of strain in my neck doing it, and elbows.  I had to play are with the direction of my fingers a lot.  Everything else went well and was challenging.  Thanks!