Daily score: 7
Workout:
Outdoor day
I took my mountain bike out for the first real single track ride today. 1.5 hours of climbing, 30 minutes of craziness on the way down. I was beat after and called it a day exercise wise. It was good to get out!
Thursday, March 30, 2017
March 29, 2017
Daily score: 7
Workout:
A. Lean away strict pull ups; amrap unbroken x6; rest 90 seconds
4,3,3,3,2,2
B1. DB strict press; 8-10x3; rest 1 min
25x10
30x8
30x8
B2. Ring rows @31x1; amrap unbroken x3; rest 1 min
8,7,7
C1. Tuck front levers; 20 seconds x4; rest 40 sec
15,15,15,15
C2. Planche leans; 20 seconds x4; rest 40 sec
20x4
D. Frog stand tech work 10 min
10, approx 20 second attempts
E1. Single arm plank to thoracic bridge; 5 reps x4/side; rest 1 min
5/side x 4
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x4/side; rest 30 sec
2/side x 4
Writing this the next day, three days no caffeine. I think I am sleeping better. Tuck front levers are still really hard but I made it to 15 seconds every time this go round. Everything else went great. Thanks!
Workout:
A. Lean away strict pull ups; amrap unbroken x6; rest 90 seconds
4,3,3,3,2,2
B1. DB strict press; 8-10x3; rest 1 min
25x10
30x8
30x8
B2. Ring rows @31x1; amrap unbroken x3; rest 1 min
8,7,7
C1. Tuck front levers; 20 seconds x4; rest 40 sec
15,15,15,15
C2. Planche leans; 20 seconds x4; rest 40 sec
20x4
D. Frog stand tech work 10 min
10, approx 20 second attempts
E1. Single arm plank to thoracic bridge; 5 reps x4/side; rest 1 min
5/side x 4
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x4/side; rest 30 sec
2/side x 4
Writing this the next day, three days no caffeine. I think I am sleeping better. Tuck front levers are still really hard but I made it to 15 seconds every time this go round. Everything else went great. Thanks!
Wednesday, March 29, 2017
March 28, 2017
Daily score: 7
Workout:
A1. Barbell walking lunges; 20 steps x3; rest 1 min
75x20x3
A2. Single leg wall assisted (use your hands to crawl down the wall to
your end range and control your body with glutes and hamstrings, keep
abs tight) good mornings; 8 reps x3/side; rest 1 min
8/side x 3
B1. Quadruped hip CARs; 3 slow controlled reps x3; rest as needed
3/side x 3
B2. Single leg hip thrusts; 6 reps x3/side; rest as needed
6/side x 3
B3. Single leg lateral step ups; 5 reps x3/side; rest as needed
5/side x 3
C. Bird dogs; 10 reps x4; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 4
D. Arch body hold; 60 seconds x4; rest 1min
60,39,31,31
+
mobility work 15-20 min
Done
I really thought dropping caffeine would be easy but I had the worst headache/neck ache all morning and into the afternoon until I finally took some Advil. I am writing this the next day and day two is way better. So I guess I was drinking enough to effect my body's homeostasis. The wall assisted single leg good mornings are a perfect modification for me. They were hard but I was able to stabilize and isolate the glute/hami and keep good form. Interesting thing on the bird dogs- I was able to squeeze my left glute but couldn't seem to isolate and contract the right glute, I would try and then feel my back and hami get tight but not the glute. Very mentally frustrating. Arch body hold for one minute was super hard and I really dropped off after that. Those were all I had and low back got super lit up. Glutes are pretty tender day after. Thanks!
Workout:
A1. Barbell walking lunges; 20 steps x3; rest 1 min
75x20x3
A2. Single leg wall assisted (use your hands to crawl down the wall to
your end range and control your body with glutes and hamstrings, keep
abs tight) good mornings; 8 reps x3/side; rest 1 min
8/side x 3
B1. Quadruped hip CARs; 3 slow controlled reps x3; rest as needed
3/side x 3
B2. Single leg hip thrusts; 6 reps x3/side; rest as needed
6/side x 3
B3. Single leg lateral step ups; 5 reps x3/side; rest as needed
5/side x 3
C. Bird dogs; 10 reps x4; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 4
D. Arch body hold; 60 seconds x4; rest 1min
60,39,31,31
+
mobility work 15-20 min
Done
I really thought dropping caffeine would be easy but I had the worst headache/neck ache all morning and into the afternoon until I finally took some Advil. I am writing this the next day and day two is way better. So I guess I was drinking enough to effect my body's homeostasis. The wall assisted single leg good mornings are a perfect modification for me. They were hard but I was able to stabilize and isolate the glute/hami and keep good form. Interesting thing on the bird dogs- I was able to squeeze my left glute but couldn't seem to isolate and contract the right glute, I would try and then feel my back and hami get tight but not the glute. Very mentally frustrating. Arch body hold for one minute was super hard and I really dropped off after that. Those were all I had and low back got super lit up. Glutes are pretty tender day after. Thanks!
Monday, March 20, 2017
March 18, 2017
Daily score: 6 (just because of the back)
Workout:
A. HS hold; 30 seconds x7; rest 90 sec (against wall facing)
30x7
B. Strict press; 2-3x4; rest 90 sec
80x3
85x3
90x3
95x2 (my max x 2)
C1. Extended ROM bicep curls from bench (externally rotate hands); 12
reps x5; rest 1 min
10#x12x5
C2. Seated single arm OH tricep extensions; 10 reps x5; rest 1 min
15x10
12x10x4
+
7 min amrap:
10 hand release push ups
10 strict hanging knee raises
10 ring rows
rest 3 min
x2
4+10+10+3
4+10
This was the perfect workout for today with a sore back. Handstands felt great. All the meditating and breathing practice I've been doing is making a world of difference on things like handstands/static holds...especially in the perception of effort. Strict press was super great to hit my pr x 2. I was a little nervous to strict press d/t the back issue, so I warmed up to the weights and wore my belt and really really focused on keeping abdominal/core tension...well tension everywhere really. It's amazing how once I brace my spine that way the pain goes completely away. Maybe all that tension is why I was able to get that weight up ;). I managed more weight on the curls this week too. AMRAP was fun. I kept the ring rows steep and they were what I had to break. I eventually had to break on the push ups too. Thanks!
Workout:
A. HS hold; 30 seconds x7; rest 90 sec (against wall facing)
30x7
B. Strict press; 2-3x4; rest 90 sec
80x3
85x3
90x3
95x2 (my max x 2)
C1. Extended ROM bicep curls from bench (externally rotate hands); 12
reps x5; rest 1 min
10#x12x5
C2. Seated single arm OH tricep extensions; 10 reps x5; rest 1 min
15x10
12x10x4
+
7 min amrap:
10 hand release push ups
10 strict hanging knee raises
10 ring rows
rest 3 min
x2
4+10+10+3
4+10
This was the perfect workout for today with a sore back. Handstands felt great. All the meditating and breathing practice I've been doing is making a world of difference on things like handstands/static holds...especially in the perception of effort. Strict press was super great to hit my pr x 2. I was a little nervous to strict press d/t the back issue, so I warmed up to the weights and wore my belt and really really focused on keeping abdominal/core tension...well tension everywhere really. It's amazing how once I brace my spine that way the pain goes completely away. Maybe all that tension is why I was able to get that weight up ;). I managed more weight on the curls this week too. AMRAP was fun. I kept the ring rows steep and they were what I had to break. I eventually had to break on the push ups too. Thanks!
Friday, March 17, 2017
March 17, 2017
Daily score: 6
Workout:
A. Squat snatch; 2 reps on the min for 10 min
85x2x10
B. Squat clean; 5 singles @80-90% 1rm; rest 90 seconds
C. 1 1/4 front squat; 5, 5, 5, 3, 3, 3; rest 2 min
D. Sumo deadlifts; 10 slow controlled reps x5; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x5; rest 1 min
E2. Barbell hip thrusts; 12-15x5; rest 1 min
E3. Sissy squats; 3 slow controlled reps x5; rest 1 min
E4. Single leg sorensen hold; amsap x5; rest 1 min
Snatches seemed great until the last two sets, I must have caught wrong or who knows but back started flaring up and then I just couldn't clean without pain in the bottom of the squat. I'll email. But I didn't go on with the workout.
Workout:
A. Squat snatch; 2 reps on the min for 10 min
85x2x10
B. Squat clean; 5 singles @80-90% 1rm; rest 90 seconds
C. 1 1/4 front squat; 5, 5, 5, 3, 3, 3; rest 2 min
D. Sumo deadlifts; 10 slow controlled reps x5; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)
E1. Side to side goblet position cossack squats; 10 slow controlled
reps x5; rest 1 min
E2. Barbell hip thrusts; 12-15x5; rest 1 min
E3. Sissy squats; 3 slow controlled reps x5; rest 1 min
E4. Single leg sorensen hold; amsap x5; rest 1 min
Snatches seemed great until the last two sets, I must have caught wrong or who knows but back started flaring up and then I just couldn't clean without pain in the bottom of the squat. I'll email. But I didn't go on with the workout.
Thursday, March 16, 2017
March 15, 2017
Daily score: 8 (glutes super sore but don't need them much for this workout)
Workout:
A. Supinated strict pull ups; amrap unbroken x8; rest 90 seconds
5,5,5,4,4,4,4,3
B. HAnging striaght leg raises; amrap unbroken @31x1 x4; rest 2 min
4,5,5,5
C1. False grip ring rows; amrap unbroken with perfect form x5; rest 1 min
8,8,9,8,8
C2. DB bench press; 12-15x5; rest 1 min
30x15x3
30x13
30x12
D. Frog stand tech work 10 min
10 approx 20 sec holds
E1. Single arm plank to thoracic bridge; 5 reps x4/side; rest 1 min
5/side x 4
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x4/side; rest 30 sec
2 each way per side x 4
Writing this the next day and legs/glutes still sore. Upper abs are sore too :). Pull ups felt slightly better this week without having a full stomach. I do think I have gained a few pounds and that can't help either. Gonna try and turn that around. Straight leg raises are hard...my right quad gets crampy and is really the first limiter. I made the ring rows steeper this week. Everything else went well. Thanks!
Workout:
A. Supinated strict pull ups; amrap unbroken x8; rest 90 seconds
5,5,5,4,4,4,4,3
B. HAnging striaght leg raises; amrap unbroken @31x1 x4; rest 2 min
4,5,5,5
C1. False grip ring rows; amrap unbroken with perfect form x5; rest 1 min
8,8,9,8,8
C2. DB bench press; 12-15x5; rest 1 min
30x15x3
30x13
30x12
D. Frog stand tech work 10 min
10 approx 20 sec holds
E1. Single arm plank to thoracic bridge; 5 reps x4/side; rest 1 min
5/side x 4
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x4/side; rest 30 sec
2 each way per side x 4
Writing this the next day and legs/glutes still sore. Upper abs are sore too :). Pull ups felt slightly better this week without having a full stomach. I do think I have gained a few pounds and that can't help either. Gonna try and turn that around. Straight leg raises are hard...my right quad gets crampy and is really the first limiter. I made the ring rows steeper this week. Everything else went well. Thanks!
Wednesday, March 15, 2017
March 14, 2017
Daily score: 8
Workout:
A1. Rear foot elevated front rack split squats; 8-10x4; rest 1 min
35# bar x 10/leg x 4
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x4/side; rest 1 min
15# dbs x 10/side x 4
B. Kang squats; 10 slow controlled reps; not for max loading; x5; rest 90 sec
15# bar x 10
35# bar x 10
15 x 10 x 3
C. Clean grip deadlift; 4 reps on the min for 10 min @moderate load
155 x 4 x 10
D1. Back exnteions; 10 reps x5; rest 1 min
10 x 5
D2. Single leg hip thrusts; 10 reps x5/side; rest 1min
10/side x 5
E. Circling back extensions; 10 slow controlled reps x4; rest as needed
10 x 4
+
mobility work 15-20 min
Done
Writing this the next day and my glutes are so sore...mostly the right side. The split squats and single leg thrusters were both more difficult on the right. Went a little lighter on the kang squats and was more slow and controlled...with more weight my back would get sloppy. Everything else went well. I did a lot of work stretching/rolling glutes during mobility. Thanks!
Workout:
A1. Rear foot elevated front rack split squats; 8-10x4; rest 1 min
35# bar x 10/leg x 4
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x4/side; rest 1 min
15# dbs x 10/side x 4
B. Kang squats; 10 slow controlled reps; not for max loading; x5; rest 90 sec
15# bar x 10
35# bar x 10
15 x 10 x 3
C. Clean grip deadlift; 4 reps on the min for 10 min @moderate load
155 x 4 x 10
D1. Back exnteions; 10 reps x5; rest 1 min
10 x 5
D2. Single leg hip thrusts; 10 reps x5/side; rest 1min
10/side x 5
E. Circling back extensions; 10 slow controlled reps x4; rest as needed
10 x 4
+
mobility work 15-20 min
Done
Writing this the next day and my glutes are so sore...mostly the right side. The split squats and single leg thrusters were both more difficult on the right. Went a little lighter on the kang squats and was more slow and controlled...with more weight my back would get sloppy. Everything else went well. I did a lot of work stretching/rolling glutes during mobility. Thanks!
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