November 17, 2020

Daily score: 6 sore!

Workout:

#2
A1. Two arm KB front rack single leg wall sits 10# DB/hand; amsap
x3/side; rest 1 min

:30, :35, :35 (on each side)

A2. Single leg Barbell hip thrusts; 6-8x3; rest 1 min

35# bar x8 x3 

A3. Gliding hamstring curls; 20 reps x3; rest 2 min
https://www.youtube.com/watch?v=KlCOhWuPGBU

20 x3

B1. Barbell lateral step ups; 12 reps x3/side; rest 1 min

35# bar x12/side x3

B2. Goblet squats @4441; 5 reps x3; rest 1 min

Done 5x3

C. Reverse sled drags; 100 feet x4; rest 3 min (Same weight and try to
do them faster this week)

Sled plus 90

:47, :43, :48, :42

+
prowler sprint (heavy, but still allowing foot turnover)
15 seconds
rest 90 seconds
x5 sets

Sled plus 60

15” x5

Glutes were sore to start.  The single leg hip thrusts are harder for my leg hip.  It’s just not as stable or powerful as the right.  The right has zero problem balancing the bar and being quick.  The later step ups were real work, very hard the last couple reps, more so for the left leg.  Sled word felt great!  Thanks!

November 16, 2020

Daily score: 8

Workout:

#1
Foundation 1 - Front lever

60 reps of straddle hollow body x5:

25, 21, 22, 24, 21

Handstand 1

Stretches

SE3 push ups (on knees 5 per x5)

30s of prone overhead weighted bar raise + 5 wt’d passthroughs x5

Completed (5#’s on pvc)

Foundation 1 - Rope climb

Ground ring rows 15x5

8,9,7,8,8

+
A. Sandbag bear hug squat @3030; 6 reps x3; rest 2 min

60# x6 x3

B. Sandbag bear hug reverse lunge; 14 alt'ing reps x3; rest 2 min

60# x14 x3

+
7 min amrap:
10 cals ski erg
10 V-ups
5 ring push ups

4 rounds even

First, so sore the next day: glutes, traps, lats.  The straddle rocks just are awful for me, I feel like my butt is in the way, it’s near impossible to keep my low back on the ground.  And 20 some odd of them takes me 30-40 seconds.  The wrist push up series on the knees is super hard, I made it through but it was a challenge.  Super hard to come up with both hands and the same time sometimes.  The prone overhead with the bar was also hard but no trap cramps which was good.  Glad to complete it.  Steep ring rows are what they are, hoping to improve.  Wod was good.  Trying to loosen up to get out there again today :).  Thanks!

November 12, 2020

Daily score: 8

Workout:

#4
A. Clean grip RDLs; 8-10x4; rest 2 min

115x10

125x10

135x10

145x8

B1. Weighted hip extensions; 10-12x3; rest 1 min

35x12

40x12

45x12

B2. Barbell front rack pin presses at parallel; 15 seconds x3; rest 1 min

15” x3

B3. Unloaded single leg wall sit isometric (arms overhead on wall); 40
seconds x3/side; rest 2 min

40”/side x3

C1. Barbell rhythm squats; 25 reps x3; rest 1 min

135x25

145x25

145x25

C2. Laying single leg band hamstring curls; 25 reps x3/side; rest 1 min

25/side x3

C3. Prowler push; 50 feet x3; rest 2:30(heavier than last week)

Sled +60 x50’ x3

Felt good to move some heavier weight.  I’m sure I’ll be sore.  But in a good way.  Boy do I hate wall sits, I think it brings back memories from basketball practice.  I’m sure they are good for me.  Oh, and the pin presses at 90 are truly hard.  Also, a good struggle.  Prowler felt great today, was nice to have pretty good weather.  Thanks!

November 10, 2020

Daily score: 6 (post night shift, legs sore)

Workout:

#3
Handstand 1:

Stretches, SE1 x5 of the wrist push up series 

Supine flexion with bar 30s x5 plus mobility

Rings -  Ring mobility + LARS:

Mobility done

Ring plank with straps

:40, :45, :50, :45, :50

Rings - Ring mobility + Reverse muscle up

Mobility done

Bent arm FG ring hangs

:30, :30, :32, :20, :16

+
With a 3 min countdown clock:
Ski erg 350m
amrap distance hs walk in remaining time
rest 3 min
With a 3 min countdown clock:
Ski erg 350m
Amrap sets of 3 unbroken TTB in remaining time
rest 6 min
x2 (two sets of both)

1) 10 feet/4 sets

2) 12 feet/4 sets

Hardest workout I’ve done in awhile just because of how tired I was.  I got busy all day after working all night (I thought I got more rest at work but didn’t feel like it) and then right as the 3p tiredness hit was my window to workout.  I decided to press on.  Legs are definitely sore from yesterday, mostly glutes.  

Feeling great about moving forward with the HS progression.  The ring ones are improving but still super hard, mostly in the elbows.  But at least I’m improving.  WOD was fine but not my best coordination on the HS walking.  Thanks!

November 9, 2020

Daily score: 8

Workout: 

#2
* Increase time for A1 this week, increase weight for A2 this week.
A1. Two arm KB front rack wall sits 53#; amsap x3; rest 1 min

35’s

:50, :55, :60

A2. Barbell hip thrusts; 6-8x3; rest 1 min

155x8

165x8

175x6

A3. Stability ball hamstring curls; 15 reps x3; rest 1 min
* keep A3 as slow and controlled as possible on the eccentric.  And
before each lowering, elevate your hips as high as you can get them

Done x3

B1. Barbell in place lunges; 12 reps x3/side; rest 1 min

75x12x3

B2. Goblet squats @4441; 5 reps x3; rest 1 min

20# x5 x3

C. Reverse sled drags; 100 feet x4; rest 3 min (Same weight and try to
do them faster this week)

Sled plus 90#

1:42 (half with 135#)

:52

:51

:45

Well, same story here.  So much farm work!  But we are pretty much ready with a combo of temporary electric fencing and turning the side of the barn into a shelter since so many of the materials we need to complete the project are on back order.  Donkeys come home on Saturday!  So good to get in the gym today and looking like I’ll be back on track this week.

Wall sits are mostly about talking myself into enduring the burn.  And lunges were better this week on the right toe but that ankle/foot still requires a lot more care.  Squats had my legs shaky.  And it’s so crazy how the ground condition changes how much weight I can move on the sled.  It was freezing and frosty today and with the same weight as last week I just could barely move it and was getting stuck.  Love the work tho.  Feels good.  Thanks!

November 5, 2020

Daily score: 8

Workout:

#1
Foundation 1 - Front lever

1 min of straddle hollow body rocks x5 (plus mobility)

:40, :30, :33, :32, :31

Handstand 1

1 min of forearm headstand hold (plus mobility)

All 5 completed to 1 min!

Foundation 1 - Rope climb

15 ground ring rows, shoulders just off floor x5

8, 9, 8, 7, 7

+
12 min amrap:
50 foot overhead sandbag carry
30 sec accumulated hanging L hold
5 calorie arms only assault bike sprint

70# floppy sand bag

3 rounds

I struggle with the straddle hollow body rocks, they got better when I externally rotated my legs but as you can see in the video, it was more floppy than an ab exercise.  Super excited to have made it through my 5 forearm headstands.  It had gotten in my head and I wanted it done!  WOD was fine, getting the sand bag to overhead I’m sure would have been funny to watch.  But we’ve been doing tons of farmer carries around here so it was nothing new.  Thanks!

November 3, 2020

Daily score: 8

Workout:

#4
A. Clean grip RDLs; 8-10x3; rest 2 min

95x10

105x10

115x10

B1. Weighted hip extensions; 8-10x3; rest 1 min

20x10

26x10

35x10

B2. Barbell front rack pin presses at parallel; 15 seconds x3; rest 1 min

15x3

B3. Unloaded single leg wall sit isometric (arms overhead on wall); 30
seconds x3/side; rest 2 min

Done x3

C1. Barbell rhythm squats; 15 reps x3; rest 1 min

135, 145, 155

C2. Laying single leg band hamstring curls; 20 reps x3/side; rest 1 min

Done x3

C3. Prowler push; 50 feet x3; rest 3 min (heavy)

Sled +45 x50’ x3

Happy to get in the gym.  We had to use all the daylight yesterday to get the last posts in before the rain started today.  I was surprised how much weight o could managed on the hip extensions because back extensions are always so hard for me.  I think I could still do more.  The pin press was HARD at parallel!  Love it.  Prowler push was a joke in the gravel, I think because it was wet/muddy and without cleats I couldn’t get any traction.  Was better on the grass, challenging with even just the 45# d/t mud and wetness but I didn’t slip at all.  Thanks!