Daily score: 8
Workout:
Airdyne sprint 16 secodns @100%
rest 3 min actively
x10
(rest 6 min bw sets 5/6)
Done
+
mobility work 20-30 min
Done, hips and hamstrings
It was coooold in the gym and chest got tight doing sprints a couple times just from breathing the cold air. It doesn't look like much on paper but I gave 100% and it was a tough 30 mins of AD work. I did a romwod video for hips and hami's for 25 mins after...it was good...basically yoga stuff. Thanks!
Sunday, January 31, 2016
Saturday, January 30, 2016
January 30, 2016
Daily score: 8
Workout:
A. Seated strict press; 6-8x5; rest 2 min
65x8 x 2 sets
70x7
70x6 x 2 sets
B. Ring thing strict muscle ups; 8 reps x6; rest 2 min
8 x 6
C1. Bent over single arm DB row; 8-10x4; rest 1 min
25 x 10 per arm x 4 sets
C2. DB bench press; 10-12x4; rest 1 min
25x12 x 3 sets
25x10 x 1 set
+
30 min easy mobility work
done
Strict press felt great. Ring thing: I can do 8 unbroken but they start to move to pulling higher on the chest and pushing out of the dip gets tough toward the end. So I did mostly 4 and 4 to keep good form. By the last set they were getting tough. Rows and bench were fun. Right arm on the bench was weaker...seems to be the shoulder. Mobility: I did mostily shoulder and upper back stuff. Feeling good. Thanks!
Workout:
A. Seated strict press; 6-8x5; rest 2 min
65x8 x 2 sets
70x7
70x6 x 2 sets
B. Ring thing strict muscle ups; 8 reps x6; rest 2 min
8 x 6
C1. Bent over single arm DB row; 8-10x4; rest 1 min
25 x 10 per arm x 4 sets
C2. DB bench press; 10-12x4; rest 1 min
25x12 x 3 sets
25x10 x 1 set
+
30 min easy mobility work
done
Strict press felt great. Ring thing: I can do 8 unbroken but they start to move to pulling higher on the chest and pushing out of the dip gets tough toward the end. So I did mostly 4 and 4 to keep good form. By the last set they were getting tough. Rows and bench were fun. Right arm on the bench was weaker...seems to be the shoulder. Mobility: I did mostily shoulder and upper back stuff. Feeling good. Thanks!
Thursday, January 28, 2016
January 28, 2016
Daily score: 8
Workout:
A1. Plank to tucked knee pulls; 10 reps x5; rest 1 min
10x5
A2. Deadbugs; 20 alt'ing reps x5; rest 2 min
20x5
B1. Side plank; 40 seconds x5/side; rest 1 min
40/side x 5
B2. Weighted crunches; 15 reps x5; rest 1 min
10#x15x3 sets, 12#x15x2 sets
C1. Hanging knee raises; amrap unbroken @21x4 x3; rest 1 min
6,6,6
C2. Banded bird dogs; 20 alt'ing reps x3; rest 1 min
20x3
+
Row 15 min easy
3150m
Well I did the plank tucks wrong...just alternated pulling a knee in. I'm still a little confused on how these should look...if you use them again do you maybe have a video? Dead bugs were fine, hard. I finally made all the side planks, both sides, a full 40 seconds. Tough though on the shoulders. Crunches were fine...just funny...it's been about a decade since I did crunches...nearly forgot how. Tempo knee raises were challenging, low back is what gave out, but could be the abs then the back depending on how you look at it. Banded bird dogs felt good. Rowing felt amazing...which is funny...I don't have a history of loving rowing but it has been so long and just made me feel more powerful than the damn airdyne. Thanks!
Workout:
A1. Plank to tucked knee pulls; 10 reps x5; rest 1 min
10x5
A2. Deadbugs; 20 alt'ing reps x5; rest 2 min
20x5
B1. Side plank; 40 seconds x5/side; rest 1 min
40/side x 5
B2. Weighted crunches; 15 reps x5; rest 1 min
10#x15x3 sets, 12#x15x2 sets
C1. Hanging knee raises; amrap unbroken @21x4 x3; rest 1 min
6,6,6
C2. Banded bird dogs; 20 alt'ing reps x3; rest 1 min
20x3
+
Row 15 min easy
3150m
Well I did the plank tucks wrong...just alternated pulling a knee in. I'm still a little confused on how these should look...if you use them again do you maybe have a video? Dead bugs were fine, hard. I finally made all the side planks, both sides, a full 40 seconds. Tough though on the shoulders. Crunches were fine...just funny...it's been about a decade since I did crunches...nearly forgot how. Tempo knee raises were challenging, low back is what gave out, but could be the abs then the back depending on how you look at it. Banded bird dogs felt good. Rowing felt amazing...which is funny...I don't have a history of loving rowing but it has been so long and just made me feel more powerful than the damn airdyne. Thanks!
Tuesday, January 26, 2016
January 26, 2016
Daily score: 7
Workout:
Swim 50m @100%
swim easy actively 90 sec
x6
all :50-:55 seconds
+
Swim 100m @100%
swim easy actively 3:30
x4
1:55, 1:54, 1:56, 1:55
+
Swim 300m for time
6:25
+
mobility work 15-20 min
Same story, working on breathing. There is something relaxing about swimming, when it's over that is. Thanks!
Workout:
Swim 50m @100%
swim easy actively 90 sec
x6
all :50-:55 seconds
+
Swim 100m @100%
swim easy actively 3:30
x4
1:55, 1:54, 1:56, 1:55
+
Swim 300m for time
6:25
+
mobility work 15-20 min
Same story, working on breathing. There is something relaxing about swimming, when it's over that is. Thanks!
January 24, 2016
Daily score: 6
Workout:
Airdyne sprint 16 secodns @100%
rest 3 min actively
x8
(rest 6 min bw sets 4/5)
Done
+
mobility (and movements from Dr Ben) work 20-30 min
4 rounds of:
6-8 split squats per side
8 lunges with bottoms up kb in opposite arm, stepping back each rep, per side
6-8 single leg dead lifts with kb in opposite arm
stretching
This went well. However, I tried to do the split squats with a kb at my chest and I felt a lot of pressure in my low back so I did them unweighted. I think maybe with dbs in each hand at the side might be better. Thanks!
Workout:
Airdyne sprint 16 secodns @100%
rest 3 min actively
x8
(rest 6 min bw sets 4/5)
Done
+
mobility (and movements from Dr Ben) work 20-30 min
4 rounds of:
6-8 split squats per side
8 lunges with bottoms up kb in opposite arm, stepping back each rep, per side
6-8 single leg dead lifts with kb in opposite arm
stretching
This went well. However, I tried to do the split squats with a kb at my chest and I felt a lot of pressure in my low back so I did them unweighted. I think maybe with dbs in each hand at the side might be better. Thanks!
Saturday, January 23, 2016
January 23, 2016
Daily score: 6
Workout:
A1. Negative hspu; accumulate 10 slow controlled reps x6; rest 1 min
Done
A2. Weighted pull up clusters; 1.1.1.1.1x6; rest 15 sec/rest 2 min
5#, 2.5#, Bw x 4 sets
B. Ring thing strict muscle ups; 6 reps x6; rest 2 min
6x6
C1. Stability ball stir the pots; 10 slow controlled reps per
direction x6; rest 30 sec
C2. Side plank; 40 seconds x6; rest 2 min
Done
D1. Assisted german hang; 30 seconsd x6; rest 30 sec
D2. Ring pec stretch; 30 secodns x6; rest 30 sec
D3. Standing shoudler extensions stretch; 30 secodns x6; rest 30 sec
D4. KB thoracic stretch on foam roller; 30 seconds x6; rest 30 sec
Done
+
airdyne 20 min easy cool down
Done
HSPU's were fine. Strict pull ups became hard enough to get 4th and 5th full rep with just body weight. Ring thing was fun as always, worked on pulling lower on chest. C series was tough...hard to get more than 30 seconds on the left arm side plank. D series felt great. AD was fine. Thanks!
Workout:
A1. Negative hspu; accumulate 10 slow controlled reps x6; rest 1 min
Done
A2. Weighted pull up clusters; 1.1.1.1.1x6; rest 15 sec/rest 2 min
5#, 2.5#, Bw x 4 sets
B. Ring thing strict muscle ups; 6 reps x6; rest 2 min
6x6
C1. Stability ball stir the pots; 10 slow controlled reps per
direction x6; rest 30 sec
C2. Side plank; 40 seconds x6; rest 2 min
Done
D1. Assisted german hang; 30 seconsd x6; rest 30 sec
D2. Ring pec stretch; 30 secodns x6; rest 30 sec
D3. Standing shoudler extensions stretch; 30 secodns x6; rest 30 sec
D4. KB thoracic stretch on foam roller; 30 seconds x6; rest 30 sec
Done
+
airdyne 20 min easy cool down
Done
HSPU's were fine. Strict pull ups became hard enough to get 4th and 5th full rep with just body weight. Ring thing was fun as always, worked on pulling lower on chest. C series was tough...hard to get more than 30 seconds on the left arm side plank. D series felt great. AD was fine. Thanks!
Friday, January 22, 2016
January 21, 2016
Daily score: 6
Workout:
Swim 300m for time
6:25
+
Swim 1000y @consistent easy pace
watch died...I know it was over 20 mins
+
mobility work 15-20 min
done
I was freezing all day and it seemed wrong to go get into water. But I did it...mostly for the hot tub after and because you told me to. Felt fine. Focused on staying relaxed and not hyperventilating. Thanks!
Workout:
Swim 300m for time
6:25
+
Swim 1000y @consistent easy pace
watch died...I know it was over 20 mins
+
mobility work 15-20 min
done
I was freezing all day and it seemed wrong to go get into water. But I did it...mostly for the hot tub after and because you told me to. Felt fine. Focused on staying relaxed and not hyperventilating. Thanks!
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