Daily score: 7
Workout:
A. Seated behind the neck strict press; 5x5; rest2 min
63# x 5 x5
B. Eccentric only weighted pull ups @41a1; 4-5x4; rest 90 seconds
26# x 5
26 x 5
26 x 4
20 x 4
C1. Close grip bench press; 5.5.5x3; rest 20 sec/rest 1 min
83# for all sets
C2. Ring rows @2020 - accumulate 20 reps x3; rest 3 min
20 x 3
D. 5# DB shoulder CARs - 3 slow controlled reps per side
3/side x 3
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw
3 each direction x 3
+
mobility work 20-30 min
done, plus compex to glutes
I felt a little tired and run down today, maybe getting a cold. But this workout felt great and was fun. Really nothing specific to say...the eccentric pull ups fatigued d/t the short rest. Thanks!
Monday, February 29, 2016
February 27, 2016
Daily score: 6 (long busy day)
Workout:
A. Squat snatch; build to a moderate effort tng triple
90#
B. Front squat; build to a max
145
C1. Front foot elevated split squats @22x1; 8-10x3; rest 1 min
10 x 3
C2. Jump switch lunges; 10 alt'ing reps (as high and explosive as
possible x3; rest 1 min
10 x 3
D1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed
10 sec x 3
D2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed
10 sec x 3
+
Row sprint 15 seconds @100%
rest 90 sec
x12
(rest 4 min bw sets 6/7)
all around 75-80m
Snatching felt great but front squat sucked. I wanted 15 more #'s than that :(. But for some reason, that was all I had. Everything else went well. My legs did cramp some on the shortened hamstring activation holds, but not every time. Thanks!
Workout:
A. Squat snatch; build to a moderate effort tng triple
90#
B. Front squat; build to a max
145
C1. Front foot elevated split squats @22x1; 8-10x3; rest 1 min
10 x 3
C2. Jump switch lunges; 10 alt'ing reps (as high and explosive as
possible x3; rest 1 min
10 x 3
D1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed
10 sec x 3
D2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed
10 sec x 3
+
Row sprint 15 seconds @100%
rest 90 sec
x12
(rest 4 min bw sets 6/7)
all around 75-80m
Snatching felt great but front squat sucked. I wanted 15 more #'s than that :(. But for some reason, that was all I had. Everything else went well. My legs did cramp some on the shortened hamstring activation holds, but not every time. Thanks!
Friday, February 26, 2016
February 25, 2016
Daily score: 7
Workout:
A. Split jerk; 8 singles @85%; rest 90 seconds
8 at 133
B1. Single arm DB Strict press @31x2; 8-10x3/side; rest 1 min
25# x 10
30 x 8
30 x 8
B2. Weighted negative ring thing muscle ups; 5 slow controlled reps
x3; rest 1 min (use a weight that you cannot do a strict one so but
still challenges you through the transition point)
53# x 5 x 3 sets
C. Ring thing muscle ups; accumulate 12 strict reps x4; rest 3 min
12 x 4
D. 5# DB shoulder CARs - 3 slow controlled reps per side
done
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw
done
I dropped in to Scott's gym for this workout since I had the day off and miss the place/people. Was fun :). Split jerks just felt great... love them and love how strong they make me feel. It's just a good movement for my psyche. DB strict press was tough. Eccentric MU's were fun with the weight...made sense once I started doing them. Scott's 'ring thing' is his own creation and a little different than the one at CFOC. I found it slightly more challenging and did 3 sets of 4 reps on the series of 12's. Those CARS were good, scapular ones are hard to get my brain to do... I think they will get better with practice. Thanks!
Workout:
A. Split jerk; 8 singles @85%; rest 90 seconds
8 at 133
B1. Single arm DB Strict press @31x2; 8-10x3/side; rest 1 min
25# x 10
30 x 8
30 x 8
B2. Weighted negative ring thing muscle ups; 5 slow controlled reps
x3; rest 1 min (use a weight that you cannot do a strict one so but
still challenges you through the transition point)
53# x 5 x 3 sets
C. Ring thing muscle ups; accumulate 12 strict reps x4; rest 3 min
12 x 4
D. 5# DB shoulder CARs - 3 slow controlled reps per side
done
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw
done
I dropped in to Scott's gym for this workout since I had the day off and miss the place/people. Was fun :). Split jerks just felt great... love them and love how strong they make me feel. It's just a good movement for my psyche. DB strict press was tough. Eccentric MU's were fun with the weight...made sense once I started doing them. Scott's 'ring thing' is his own creation and a little different than the one at CFOC. I found it slightly more challenging and did 3 sets of 4 reps on the series of 12's. Those CARS were good, scapular ones are hard to get my brain to do... I think they will get better with practice. Thanks!
February 24, 2016
Daily score: 5 (just dragging today)
Workout:
Swim 50y @100% effort
rest 90 seconds
x10
(rest 4 min bw sets 5/6)
all right around :50
+
mobility work 15-20 min
hip stuff and used Compex on low back
Swimming went fine other than I just was having a low energy day. Damn coming back to real life. I like the shorter sprints better because I can control my breathing for that distance and actually go 100%. Thanks!
Workout:
Swim 50y @100% effort
rest 90 seconds
x10
(rest 4 min bw sets 5/6)
all right around :50
+
mobility work 15-20 min
hip stuff and used Compex on low back
Swimming went fine other than I just was having a low energy day. Damn coming back to real life. I like the shorter sprints better because I can control my breathing for that distance and actually go 100%. Thanks!
Monday, February 22, 2016
February 22, 2016
Daily score: 10 (if today isn't a 10 i don't know what is)
Workout:
A). Work to a 3 rep max banded dl (band above bar on rig, light band he said should reduce weight off ground by about 10%)
130kg (286#) x 3
140kg (308#) x 1
B). 20 rep back squat
90# x 20
+
4 rounds:
10 banded kneeling hip extensions
10 heavy, hip only, KBS (70)
10 per leg db split squats
50' sled push (with 10kg plate)
This was not for time...so I don't know how long it took
Waking up without an alarm, working out with fun people, going to brunch, laying by the pool until I get picked up to go on a boat and wake board...well, it's a pretty epic day. And...it may have been banded but I dead lifted over 300#! Fun. Everything felt good. I could have done more weight on the squats but we ran outta time. So glad I joined class, it was good for my psyche. Thanks!
Workout:
A). Work to a 3 rep max banded dl (band above bar on rig, light band he said should reduce weight off ground by about 10%)
130kg (286#) x 3
140kg (308#) x 1
B). 20 rep back squat
90# x 20
+
4 rounds:
10 banded kneeling hip extensions
10 heavy, hip only, KBS (70)
10 per leg db split squats
50' sled push (with 10kg plate)
This was not for time...so I don't know how long it took
Waking up without an alarm, working out with fun people, going to brunch, laying by the pool until I get picked up to go on a boat and wake board...well, it's a pretty epic day. And...it may have been banded but I dead lifted over 300#! Fun. Everything felt good. I could have done more weight on the squats but we ran outta time. So glad I joined class, it was good for my psyche. Thanks!
Friday, February 19, 2016
February 18, 2016
Daily score: 9
Workout:
A. Push press @41x2; 4-5x5; rest 2 min
93x5
98x5
103x4
103x5
108x4
B1. Strict press; 8-10x5; rest 1 min
73x10
78x8
78x7
73x7
68x7
B2. Isometric muscle up transition sticking point hold; 15 seconds
@100% tension x5; rest 1 min
15 sec x 5
B3. Ring thing muscle ups; accumulate 10 strict reps x5; rest 3 min
10 x 5
C. PAILs/RAILs in sleeper stretch and overhead position - 2 reps of
each movement on each arm
Done
I was pumped tonight and it was a fun crowd at the gym. Everything felt good. I realize the strict press said 8-10, not 7...but I overshot based on my mood and didn't anticipate how my arms were fatiguing. MU's are getting pretty easy on the 'ring thing' but really fun. Stretches x 2 took forever but I do think they are keeping my shoulders healthy so I will not complain. Whatever it takes to get that MU Max! Looking forward to dropping in somewhere fun in Scottsdale. Any suggestions? Thanks!
Workout:
A. Push press @41x2; 4-5x5; rest 2 min
93x5
98x5
103x4
103x5
108x4
B1. Strict press; 8-10x5; rest 1 min
73x10
78x8
78x7
73x7
68x7
B2. Isometric muscle up transition sticking point hold; 15 seconds
@100% tension x5; rest 1 min
15 sec x 5
B3. Ring thing muscle ups; accumulate 10 strict reps x5; rest 3 min
10 x 5
C. PAILs/RAILs in sleeper stretch and overhead position - 2 reps of
each movement on each arm
Done
I was pumped tonight and it was a fun crowd at the gym. Everything felt good. I realize the strict press said 8-10, not 7...but I overshot based on my mood and didn't anticipate how my arms were fatiguing. MU's are getting pretty easy on the 'ring thing' but really fun. Stretches x 2 took forever but I do think they are keeping my shoulders healthy so I will not complain. Whatever it takes to get that MU Max! Looking forward to dropping in somewhere fun in Scottsdale. Any suggestions? Thanks!
February 17, 2016
Daily score: 7
Workout:
Swim 50m legs only with kick board
rest 1 min
x4
2:00, 2:08, 2:09
+
Swim 100m sprint @100%
rest 3 min
x5
1:57, 1:54, 1:53, 1:50, 1:52
+
Swim 400m @100%
9:05
+
mobility work 15-20 min
Done
All good with this one. 400m felt like forever. Body feels great though! Thanks!
Workout:
Swim 50m legs only with kick board
rest 1 min
x4
2:00, 2:08, 2:09
+
Swim 100m sprint @100%
rest 3 min
x5
1:57, 1:54, 1:53, 1:50, 1:52
+
Swim 400m @100%
9:05
+
mobility work 15-20 min
Done
All good with this one. 400m felt like forever. Body feels great though! Thanks!
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