Daily score: 7
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x6;
rest 90 sec
5 x 6
B. Slow controlled kip on bar; 5 reps x5; rest 2 min
5 x 5
C1. FLR on rings in ext rotation; 15 seconds x6; rest 1 min (create
maximal tension in glutes, abs, etc)
15 x 6
C2. Top of ring row isometric hold; amsap x6; rest 2 min (maintain as
much body tension as possible and hollow body line)
20, 20, 20, 19, 21, 22
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x6; rest as needed
3 x 6
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x6; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
2 x 6
On the eccentrics, I do notice that I have a hard time controlling the bottom couple of inches and tend to drop a bit right at the end. I was trying really hard to control it but it was 50/50. Kipping went well, 5 reps slow are about what my grip can take. The C1 felt easy for 15 seconds but C2 is a burner. The D series is intense mentally and physically. My right shoulder clicks, left is smooth. Ready for a rest day, I feel like I could sleep for a day...it's been a busy week. Thanks!
Friday, April 29, 2016
Thursday, April 28, 2016
April 27, 2016
Daily score: 6
Workout:
A. Two arm KB front rack carries; 20 steps x5; rest 2 min
35# KBs x 20 x 5
B. Tall kneeling paloff press with bands; 3 reps with 5 sec pause each
rep x5/side; rest 30 sec bw sides
Done
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x15
Somewhere between 300-400 calories
+
C. Bent knee hollow body hold; 20 secodns x5; rest 40 sec (create as
much tension as possible in abs)
Done
D. Hemibridge breathing drills 15 min
(https://www.youtube.com/
Done
It's just been an unusual week for me...I've felt lazy and unmotivated, which, thankfully, is unusual for me. Upper back was feeling better, just a little sore. Lunges were tough and I am writing this the next day and definitely feel it in my glutes. However, now that I look at how you wrote 'A' I'm wondering if you meant lunges or just steps? I did lunges last week too. Paloff press is good. Assault bike was loooong, but another nice day and I put it by the door and watched class do a 30 min team workout that was entertaining. C and D went well. Enjoying the breathing time...it's calming for sure. Thanks!
Workout:
A. Two arm KB front rack carries; 20 steps x5; rest 2 min
35# KBs x 20 x 5
B. Tall kneeling paloff press with bands; 3 reps with 5 sec pause each
rep x5/side; rest 30 sec bw sides
Done
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x15
Somewhere between 300-400 calories
+
C. Bent knee hollow body hold; 20 secodns x5; rest 40 sec (create as
much tension as possible in abs)
Done
D. Hemibridge breathing drills 15 min
(https://www.youtube.com/
Done
It's just been an unusual week for me...I've felt lazy and unmotivated, which, thankfully, is unusual for me. Upper back was feeling better, just a little sore. Lunges were tough and I am writing this the next day and definitely feel it in my glutes. However, now that I look at how you wrote 'A' I'm wondering if you meant lunges or just steps? I did lunges last week too. Paloff press is good. Assault bike was loooong, but another nice day and I put it by the door and watched class do a 30 min team workout that was entertaining. C and D went well. Enjoying the breathing time...it's calming for sure. Thanks!
Tuesday, April 26, 2016
April 26, 2016
Daily score: 6 (had to workout in the morning and I never really 'feel it' in the morning)
Workout:
A. Squat clean tech work with barbell working on tension - accumulate
50-100 reps working on catching low with maximal tension
10
B. Front squat; 10 sets of 3 @87% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)
143x3x10
C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
F. Supine hip cars; accumulate 2 slow controlled reps per side
Done
Well...apparently my body cannot handle much impact. Kinda frustrating. During the first 10 reps of 'A' just dropping into the squat I threw out a rib again. Not as bad as the time when I was split jerking. Just one side and feels like just one. But felt like I got hit in the back and then all the muscles seized up. I rolled it a bit and let it calm down and warmed up the squats slowly and they didn't seem to bother it at all, so I carried on. It seems to happen with dynamic things, obviously. Heavy front squats may have actually helped it go back in a bit. However, now if I take a deep breath I have some crepitus on that side of my upper back. Moving on: squats were heavy and hard. I don't think I could have done that weight if I lost too much tension. I took some video but I had a hard time telling from the video how I was doing. Knees came in almost every 3rd rep. Getting better at the FRC series. Right hip does click a lot and I had to back off a few degrees to not feel the pinching on that side. Thanks!
Workout:
A. Squat clean tech work with barbell working on tension - accumulate
50-100 reps working on catching low with maximal tension
10
B. Front squat; 10 sets of 3 @87% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)
143x3x10
C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
F. Supine hip cars; accumulate 2 slow controlled reps per side
Done
Well...apparently my body cannot handle much impact. Kinda frustrating. During the first 10 reps of 'A' just dropping into the squat I threw out a rib again. Not as bad as the time when I was split jerking. Just one side and feels like just one. But felt like I got hit in the back and then all the muscles seized up. I rolled it a bit and let it calm down and warmed up the squats slowly and they didn't seem to bother it at all, so I carried on. It seems to happen with dynamic things, obviously. Heavy front squats may have actually helped it go back in a bit. However, now if I take a deep breath I have some crepitus on that side of my upper back. Moving on: squats were heavy and hard. I don't think I could have done that weight if I lost too much tension. I took some video but I had a hard time telling from the video how I was doing. Knees came in almost every 3rd rep. Getting better at the FRC series. Right hip does click a lot and I had to back off a few degrees to not feel the pinching on that side. Thanks!
Monday, April 25, 2016
April 24, 2016
Daily score: 8
Workout:
A. Barbell yoke walks (put KB's in bands on the collars if no access
to yoke); 12 steps x5; rest 2 min (work on body tension)
285
325
365
365
365
B1. Row 500m @moderate aerobic pace (just enough to get HR up) x4; rest 10 sec
1:57
2:09
2:01
2:03
B2. Hemibridge wall breathing drill x4; rest 2 min (work on breathing
through the belly to get HR back down)
Done, took 2-3 mins each time
C1. Strict press; 5x5; rest 1 min
75 x 5 x 5
C2. Hollow body position eccentric only pull ups; 5 slow controlled
reps x5; rest 1 min
5 x 5
+
40 seconds max reps burpees @100% effort
rest 20 seconds x5
14, 11, 12, 11,12
+
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x5; rest as needed
Done
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x5; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
Done
12 steps seemed like a short distance with the yolk but I could not have gone that far without staying really tight in the core. I failed a few steps on one set when I just got wobbly. Rowing and breathing was great practice. I'm starting to get more control. Press was good, the eccentric pull ups were harder than I thought they would be. Burpees were good fun. And the D series went well. Thanks!
Workout:
A. Barbell yoke walks (put KB's in bands on the collars if no access
to yoke); 12 steps x5; rest 2 min (work on body tension)
285
325
365
365
365
B1. Row 500m @moderate aerobic pace (just enough to get HR up) x4; rest 10 sec
1:57
2:09
2:01
2:03
B2. Hemibridge wall breathing drill x4; rest 2 min (work on breathing
through the belly to get HR back down)
Done, took 2-3 mins each time
C1. Strict press; 5x5; rest 1 min
75 x 5 x 5
C2. Hollow body position eccentric only pull ups; 5 slow controlled
reps x5; rest 1 min
5 x 5
+
40 seconds max reps burpees @100% effort
rest 20 seconds x5
14, 11, 12, 11,12
+
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x5; rest as needed
Done
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x5; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
Done
12 steps seemed like a short distance with the yolk but I could not have gone that far without staying really tight in the core. I failed a few steps on one set when I just got wobbly. Rowing and breathing was great practice. I'm starting to get more control. Press was good, the eccentric pull ups were harder than I thought they would be. Burpees were good fun. And the D series went well. Thanks!
Saturday, April 23, 2016
April 23, 2016
Daily score: 8
Workout:
A. Squat snatch tech work 15 min (same as Tuesday's work)
Done
B. Front squat @22x1; 5x5; rest 2 min (work on tension in the body)
65, 75, 75, 75, 75
C1. Deadlift; 3x3; rest 2 min
173, 183, 193
C2. OHS; 3x3; rest 2 min
93, 98, 103
D. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
E. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
F. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
G. Supine hip cars; accumulate 2 slow controlled reps per side
Done
Snatch work went well...same struggles as last week. Front squat was way more intense practicing holding tension and breathing like we did when I was there. DL and OHS were fun. I have not dead lifted in a long time and was glad it felt good. I was unsure how much I could OHS x 3 and probably could have started heavier. FRC work was challenging as always but I am getting used to the struggle. I did experience some anterior pinching or hip impingement on the right hip today...any specific instructions or ideas for rolling that out or stretching during the workout or post for recovery? Thanks!
Workout:
A. Squat snatch tech work 15 min (same as Tuesday's work)
Done
B. Front squat @22x1; 5x5; rest 2 min (work on tension in the body)
65, 75, 75, 75, 75
C1. Deadlift; 3x3; rest 2 min
173, 183, 193
C2. OHS; 3x3; rest 2 min
93, 98, 103
D. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
E. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
F. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
G. Supine hip cars; accumulate 2 slow controlled reps per side
Done
Snatch work went well...same struggles as last week. Front squat was way more intense practicing holding tension and breathing like we did when I was there. DL and OHS were fun. I have not dead lifted in a long time and was glad it felt good. I was unsure how much I could OHS x 3 and probably could have started heavier. FRC work was challenging as always but I am getting used to the struggle. I did experience some anterior pinching or hip impingement on the right hip today...any specific instructions or ideas for rolling that out or stretching during the workout or post for recovery? Thanks!
Thursday, April 21, 2016
April 21, 2016
Daily score: 8
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x5;
rest 90 sec
5x5
B. Slow controlled kip on bar; 5 reps x5; rest 2 min (keep the motion
under control of your musculature the entire time and try to make the
magnitude of the 'kip' as big as you can)
5x5
C1. FLR on rings in ext rotation; 15 seconds x5; rest 1 min (create
maximal tension in glutes, abs, etc)
15x5
C2. Top of ring row isometric hold; amsap x5; rest 2 min (maintain as
much body tension as possible and hollow body line)
15,20,20,20,20
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x5; rest as needed
3x5
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x5; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
2/side x 5
Everything went well and the challenge the whole way was keeping tension. Feeling good. Right shoulder clicks on the CARS. Thanks!
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x5;
rest 90 sec
5x5
B. Slow controlled kip on bar; 5 reps x5; rest 2 min (keep the motion
under control of your musculature the entire time and try to make the
magnitude of the 'kip' as big as you can)
5x5
C1. FLR on rings in ext rotation; 15 seconds x5; rest 1 min (create
maximal tension in glutes, abs, etc)
15x5
C2. Top of ring row isometric hold; amsap x5; rest 2 min (maintain as
much body tension as possible and hollow body line)
15,20,20,20,20
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x5; rest as needed
3x5
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x5; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
2/side x 5
Everything went well and the challenge the whole way was keeping tension. Feeling good. Right shoulder clicks on the CARS. Thanks!
Wednesday, April 20, 2016
April 20, 2016
Daily score: 8
Workout:
A. Two arm KB front rack carries; 20 steps x4; rest 2 min (create
maximal core tension while still focusing on breathing and keeping
glutes engaged to take steps)
12kg
16
16
16
B. Tall kneeling paloff press with bands; 3 reps with 5 sec pause each
rep x4/side; rest 30 sec bw sides
3/side x 4
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x12
Done, about 200 cals
+
C. Bent knee hollow body hold; 20 secodns x5; rest 40 sec (create as
much tension as possible in abs)
20 x 5
D. Hemibridge breathing drills 15 min
(https://www.youtube.com/watch?v=FFc8PekViwQ)
Done
Lunges...this has not been how I've been doing lunges. Meaning, I know I have not kept that kind of tension or used my glutes in the past. Took a lot of mental and physical effort. The glute engagement definitely made me feel like my hips/pelvis stayed more stable, swayed less. It was harder though...but maybe not once I build those muscles up? Paloff press felt good. AD was fine, parked it out in the sun and enjoyed it. Hollow body holds: again, I know I haven't done them full tension in the past. I kept getting a lat cramp too. Breathing drills are challenging for me as you saw, same thing today. But 15 minutes actually flew by. Thanks!
Workout:
A. Two arm KB front rack carries; 20 steps x4; rest 2 min (create
maximal core tension while still focusing on breathing and keeping
glutes engaged to take steps)
12kg
16
16
16
B. Tall kneeling paloff press with bands; 3 reps with 5 sec pause each
rep x4/side; rest 30 sec bw sides
3/side x 4
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x12
Done, about 200 cals
+
C. Bent knee hollow body hold; 20 secodns x5; rest 40 sec (create as
much tension as possible in abs)
20 x 5
D. Hemibridge breathing drills 15 min
(https://www.youtube.com/watch?v=FFc8PekViwQ)
Done
Lunges...this has not been how I've been doing lunges. Meaning, I know I have not kept that kind of tension or used my glutes in the past. Took a lot of mental and physical effort. The glute engagement definitely made me feel like my hips/pelvis stayed more stable, swayed less. It was harder though...but maybe not once I build those muscles up? Paloff press felt good. AD was fine, parked it out in the sun and enjoyed it. Hollow body holds: again, I know I haven't done them full tension in the past. I kept getting a lat cramp too. Breathing drills are challenging for me as you saw, same thing today. But 15 minutes actually flew by. Thanks!
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