March 30, 2016

Daily score: 7

Workout:

airdyne sprint 15 seconds @100% effort
slow spin recovery 2 min
x15
rest 4 min bw sets 5/6, 10/11

Done

+
A1. Standing RDL position hip rotations; 5 slow controlled reps per
leg x4; rest as needed
A2. Standing hip internal rotation reps; 10 slow controlled reps per
leg x4; rest as needed
A3. Wall knee drives with back leg hip extension; 6 reps w/ 3 sec
pause at the top of each rep x4; rest as needed
A4. Natural knee extensions; 10 slow controlled reps x4; rest as needed

Done

I was at Scott's gym today.  He has an assault bike versus the airdyne bike I've gotten used to.  I have to say the assault bike felt better.  Of course it was gorgeous out and I rolled the bike out into the sun which made it seem better too.  So sprints went well.  Quads feel great.  Hami's were a little tight but not after the A series.  On the standing hip rotations there is an audible clicking in my right hip, not painful though.  And on the internal rotations, my right leg is way more tight and seems to catch/pinch more.  Also, on the knee drives I have a hard time keeping the glute flexed on the right.  Thanks!

March 29, 2016

Daily score: 6 (quads still sore, tight)

Workout:

A. Squat clean; 10 singles @89% 1rm; rest 2 min


128x10

B. Concentric only front squat from blocks; 1.1.1x6; rest 20 sec/rest
2min (heavy as possible)


123,128,123,128,133,133

C. Snatch grip RDL; 3-4x5; rest 2 min


73x4
88x4
98x4
108x4
118x4

D. Good mornings @22x1; 6-8x5; rest 90 sec


63x6
58x8
58x8
58x8
58x8

E. Seated medball russian twists; 20 reps x5; rest 2 min


20x5

F. Side plank; 20 secodns x5; rest 40 sec

20/side x 5


Quads were still sore today but not terrible.  Massage last night helped a lot I think.  Cleans felt way better this week at 128 than last week at 123.  Concentric front squats felt heavier though.  I had a harder time getting tension set and even failed the second rep on the second set.  I wore my belt the last 2 sets and that seemed to help.  May be that my core was tired from a 'plank off' challenge I partook in in order to win my right to leave work for the day.  I got second and only lost by 5 seconds...I held a 4:15 plank :).  Has to be a record for me.  And got an ab cramp after, lol.  Anyway, back on track...shoulda started way heavier on the rdls.  Whereas the good mornings were hard for me to keep a good lumbar curve past 58# at the tempo.  E and F went well.  Thanks!

March 27, 2016

Daily score:  7

Workout:

A. Push press @31x1; 4-5x5; rest 2 min


83x5
88x5
93x5
98x5
103x5

B. Eccentric only weighted pull ups @41a1; 2-3x6; rest 90 seconds


10x3
15x3
20x3
26x3
26x3

C1. Jumping muscle ups; 5 reps x4; rest 1 min


5x4

C2. Bent over barbell rows; 6-8x4; rest 1 min


93x6x4

D. Weighted passthroughs; 3 slow controlled reps normal grip and eagle
grip x5; rest 1 min


3 each x 5

E. Skin the cats; 2 slow controlled reps x4; rest 2 min


2x5

+
mobility work 20-30 min

Done, romwod


I was super cautious and went light today just to not take any risks like you said with my upper back still a bit sore.  My right neck felt on the brink of tweaking too so I was super careful.  Everything went well.  I raised the rings higher this week for the jumping mu's...I made it through the first 2 rounds with them higher and then lowered them a bit for the last two.  I did a lower body romwod...my quads are super sore from yesterday.  My right hamstring was also waaaay more tight than the left.  That's all! Thanks!

March 26, 2016

Daily score: 8

Workout:

A. Squat snatch; build to a tough single

115

B. Front squat @4121; 6-8x5; rest 1 min

85x8
85x7
85x6
85x6
85x6

C1. Back squats 10 reps x5; rest 10 sec

 95x10x5

C2. Side to side cossack squats; 12 alt'ing reps x5; rest 2 min

 12x5

D1. Standing knee extensions; 5 slow controlled reps per side (one
leg, maintain stiff back knee, vertical posture) x5; rest as needed

 5x5

D2.Low bridge hamstring curls; 10 slow controlled reps x5; rest as needed

 10x5

+
Row 1k for time

3:56

Upper back felt 80-90% today and snatching didn't bother it at all.  I felt it a tiny bit with the front squats just on the left side (the rib he had a hard time adjusting) but not bad enough to stop.  115 went up no problem with no failed reps up to that point.  I failed 120,  I get under it fine but wobble trying to get up...elbows seem to give out.  Front squats were hard with the tempo and short rest but I know I did better than last week.  Back squats- also hard, and legs were getting tired.  Everything else went fine.  I shoulda pushed harder in the first half of the row but of course I paced it.  Thanks!

March 24, 2016

Daily score: 8 (prior to workout)

Workout:

A. Split jerk; 1.1.1x5; rest 15 sec/rest 90 seconds (~85-95% 1rm)

138 x3
138 x3
B1. In line lunge stance strict press @21x1; 6-8x5; rest 1 min



B2. Jumping muscle up; 6 reps x5; rest 1 min (report in how the dip
feels after the jump and if you adapted at all)



C. False grip ring rows @21x1; amrap unbroken x5; rest 2 min



D. Weighted passthroughs; 3 slow controlled reps normal grip and eagle
grip x4; rest 1 min



E. Hanging scap circles; 10 slow controlled reps x4; rest 1 min



 I was feeling good and excited for this workout.  On the second set of split jerks, last rep, I pushed the bar out in front of me and my upper back immediately seized up after I dropped the bar.  It felt like I had been slammed in the back between the shoulder blades and had the wind knocked out of me.  I tried to walk it off to no avail.  It felt a lot like the rib trouble I have had in the past and was wrapping around from back to front along the ribs when I'd breath.  So, I called it and headed over to Dr. Ben to see if he could help.  He said I had ribs out on both sides, we were able to adjust one side back in and it feels so much better the other side he did grastin, and pinning and stretching, etc.  He helped quite a bit.  I'm gonna try a hot tub and the compex tonight and hope it will all have calmed down by Saturday.  Another good reason to use good form and not try and save a rep like I did :(. 

March 23, 2016

Daily score: 8

Workout:


5 burpees AFAP
airdyne sprint 15 seconds @100% effort
slow spin recovery 2 min
x6




+
5 box jumps 24" AFAP
airdyne sprint 15 seconds @100% effort
slow spin recovery 2 min
x6


Amazing how much this hurt by the end. May be seasonal allergies but I even felt kinda wheezy.  I didn't take a break between the two, just went straight through to get it done.  And I went hard.  About 300 cals on the bike.  Oh, and I forgot to mention how sore my arms/lats were yesterday.  Much better today. Thanks!

March 22, 2016

Daily score: 6 tired

Workout:

A. Squat clean; 10 singles @87% 1rm; rest 2 min

All at 128

B. Concentric only front squat from blocks; 1.1.1x5; rest 20 sec/rest
2min (heavy as possible)

123 x 3
128 x 3
133 x 3
133 x 3
133 x 3

C. Snatch grip RDL; 3-4x4; rest 2 min

65x4
80x4
90x4
100x4

D. Good mornings @22x1; 6-8x4; rest 90 sec

45x8
55x8
65x8
75x7


E. Seated medball russian twists; 20 reps x4; rest 2 min

20x4

F. Side plank; 20 secodns x4; rest 40 sec

20 sec/side x 4



I had a coach in and out while I was cleaning to give me some pointers which was super nice.  The concentric only front squats were super cool and I think something really good for my problem getting out of the hole.  I started pretty much as low as possible.  I failed the 3rd rep on the last set but took a short break and then got it.  RDLs were a stretch...felt more tight in the right buttock/hami.   Good mornings were tough at the tempo...also felt more on right.  E and F were fine.  Thanks!