Daily score: 8
Workout:
A1. Low bar box squat; 3, 3, 3, 3, 3, 3; rest 10 sec
95,105,115,125,135,140
A2. Alt'ing russian step ups; 12 reps x6; rest 90 sec
Body weight, then 10# Dbs x 5 sets
B1. Single leg good morning; 10 reps x5; rest 1 min
10/side x 5
B2. Short hamstring activation; 20 secods x5; rest 1 min
20/side x 5
B3. Sumo good mornings; 10-12x5; rest 1 min (very light, slow and
controlled, keep glute tension)
15x12
35x12x4
C1. Barbell hip thrusts; 10 reps x5; rest 60 secnods
105,115,125,135,135
C2. Weighted sorensen hold; 30 secodns x5; rest 60 seconds
10,12,15,20,25
D. Quadruped hip CARs; 2 reps x5/side; rest 1 min
2/side x 5
+
50 no push up burpees for time
3:08
All of this went well and felt good. Hardest part was probably the hamstring activations. I am pretty certain those are the fastest 50 burpees I have ever done. I think the mountain biking maybe is helping my cardio, who knows...thanks!
Thursday, April 27, 2017
Wednesday, April 26, 2017
April 26, 2017
Daily score: 8
Workout:
A. Weighted pull up clusters; 1.1.1x4; rest 20 sec/rest 2 min
12.5 x 4 clusters
B. Strict press; 6-8x5; rest 2min
75x8
80x7
80x6
75x6
75x6
C1. HS press throughs; 10 reps x5; rest 1 min
10x5
C2. Close grip bench press; 8-10x5; rest 1 min
75x10
80x10x2
85x10x2
D. Laying DB tricep extensions; 12-14x4; rest 1 min
15x14
15x12
12x12x2
E. Seated DB curls ; 20 alt'ing reos x4; rest 1 min
15x20x4
F1. No touch under switch; 5 slow controlled reps x4; rest 1 min
5x4
F2. Supine windshield wipers; 20 reps x4; rest 1 min
20x4
+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x10
rest 2 min
x2
2196m
2194m
+
Assault bike 10 min easy
Shoulders (lower posterior muscles) were fired up by the middle of the 'C' series, in a good way. Everything went well and arms were spent all around. Rowing was tough. Second round felt better than the first, hips were loosened up. Thanks!
Workout:
A. Weighted pull up clusters; 1.1.1x4; rest 20 sec/rest 2 min
12.5 x 4 clusters
B. Strict press; 6-8x5; rest 2min
75x8
80x7
80x6
75x6
75x6
C1. HS press throughs; 10 reps x5; rest 1 min
10x5
C2. Close grip bench press; 8-10x5; rest 1 min
75x10
80x10x2
85x10x2
D. Laying DB tricep extensions; 12-14x4; rest 1 min
15x14
15x12
12x12x2
E. Seated DB curls ; 20 alt'ing reos x4; rest 1 min
15x20x4
F1. No touch under switch; 5 slow controlled reps x4; rest 1 min
5x4
F2. Supine windshield wipers; 20 reps x4; rest 1 min
20x4
+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x10
rest 2 min
x2
2196m
2194m
+
Assault bike 10 min easy
Shoulders (lower posterior muscles) were fired up by the middle of the 'C' series, in a good way. Everything went well and arms were spent all around. Rowing was tough. Second round felt better than the first, hips were loosened up. Thanks!
Tuesday, April 25, 2017
April 25, 2017
Daily score: 8
Workout:
A. Quadruped hip CARs; 3 slow controlled reps x6; rest as needed
3/side x 6
B1. RFESS; 8-10x4; rest 1 min
10/side x 4
B2. Single leg hip thrusts; 10 reps x4/side; rest 1 min
10/side x 4
B3. Natural knee extensions; 8 reps x4; rest 1 min
8x4
B4. Sumo deadlifts; 10 slow controlled reps working perfect technique
x4; rest 1 min
75x10
85x10
95x10x2
+
For time:
75 wall balls
Accumulate 3 min plank hold on elbows
75 wall balls
12:47 (3:30, 5:30, 3:47)
+
mobility work 15-20 min
Done
I found an sample bag of pre-workout I was given awhile back and used it today and I definitely found it gave me more energy/intensity. It says it has green tea extract in it so I am sure it has some caffeine but didn't say caffeine anywhere on it. Regardless, not something I think I could handle in the evening and still sleep well...I am still pumped 30 mins after the workout. But it was great for a workout earlier in the day. All of this went well...I did 30 second holds on the plank and probably should not have rested between holds as long as I did. I am proud of how I push on the wbs though. But to be fair, my ceiling is just barely 9 feet so I am throwing a bit shallow compared to the standard :/. I can feel my quads are all puffed up...stretched them as much as I could and will roll them again tonight. Thanks!
Workout:
A. Quadruped hip CARs; 3 slow controlled reps x6; rest as needed
3/side x 6
B1. RFESS; 8-10x4; rest 1 min
10/side x 4
B2. Single leg hip thrusts; 10 reps x4/side; rest 1 min
10/side x 4
B3. Natural knee extensions; 8 reps x4; rest 1 min
8x4
B4. Sumo deadlifts; 10 slow controlled reps working perfect technique
x4; rest 1 min
75x10
85x10
95x10x2
+
For time:
75 wall balls
Accumulate 3 min plank hold on elbows
75 wall balls
12:47 (3:30, 5:30, 3:47)
+
mobility work 15-20 min
Done
I found an sample bag of pre-workout I was given awhile back and used it today and I definitely found it gave me more energy/intensity. It says it has green tea extract in it so I am sure it has some caffeine but didn't say caffeine anywhere on it. Regardless, not something I think I could handle in the evening and still sleep well...I am still pumped 30 mins after the workout. But it was great for a workout earlier in the day. All of this went well...I did 30 second holds on the plank and probably should not have rested between holds as long as I did. I am proud of how I push on the wbs though. But to be fair, my ceiling is just barely 9 feet so I am throwing a bit shallow compared to the standard :/. I can feel my quads are all puffed up...stretched them as much as I could and will roll them again tonight. Thanks!
April 24, 2017
Daily score: 7
Workout:
A. Side plank overarch; 10 reps x5; rest 1min
10/side x 5
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x5; rest 1 min
6x5
C. Seated pike lifts; 10 reps x5; rest 1min
10x5
D. Table hold; 30 seconds x6; rest 30 sec
30x6
E. Tall kneeling KB halos; 6 slow controlled circles in both
directions x6; rest 90 seconds
26#kb x12 x 6
F. Lateral medball tosses; 5 reps as aggressively as possible x5; rest 1 min
5/side x 5
G. Seated medball russian twists; 20 reps x3; rest 1 min
20x3
+
Row 20 min easy
Done
+
mobility work 20-30 min
Done
Alll good stuff. Loving feeling my core get stronger. Thanks!
Workout:
A. Side plank overarch; 10 reps x5; rest 1min
10/side x 5
B. Anchored leg lowering abs (from dragon flag position); 6 slow
controlled reps x5; rest 1 min
6x5
C. Seated pike lifts; 10 reps x5; rest 1min
10x5
D. Table hold; 30 seconds x6; rest 30 sec
30x6
E. Tall kneeling KB halos; 6 slow controlled circles in both
directions x6; rest 90 seconds
26#kb x12 x 6
F. Lateral medball tosses; 5 reps as aggressively as possible x5; rest 1 min
5/side x 5
G. Seated medball russian twists; 20 reps x3; rest 1 min
20x3
+
Row 20 min easy
Done
+
mobility work 20-30 min
Done
Alll good stuff. Loving feeling my core get stronger. Thanks!
Sunday, April 23, 2017
April 23, 2017
Daily score: 8
Workout:
Outdoor day
Mountain bike clinic:
This went really well. I was quite pleased to be un-phased by the climbs. I took a few good falls but that was good too because it was a result of me pushing my limits. So good to get out, let go, and be crazy and free. Came home exhausted. :)
Workout:
Outdoor day
Mountain bike clinic:
This went really well. I was quite pleased to be un-phased by the climbs. I took a few good falls but that was good too because it was a result of me pushing my limits. So good to get out, let go, and be crazy and free. Came home exhausted. :)
April 22, 2017
Daily score: 6
Workout:
A. Seated behind the neck strict press; 6-8x4; rest 2 min
65x6x4
B1. Floor press; 10-12x4; rest 1 min
65x12
70x12
75x12
80x12
B1. Bent over sinlge arm DB rows; 8-10x4; rest 1min
25x10
30x10
35x10
35x10
C1. Waiters walk; 10 steps x4/side; rest 1 min
45#x10/side x 4
C2. Weigthed vest ring rows @31x1; amrap unbroken x4; rest 2 min
7,6,6,6
D1. Hinge rows; 10 reps x4; rest 1 min
10x4
D2. DB side bends; 12-15x4; rest 1 min
45x15/side x 4
E1. Straddle ups; 15 reps x3; rest 1 min
15x3
E2. Super man holds; 30 seconds x3; rest 1 min
30x3
E3. BAnd resisted bird dog; 10 reps x3/side; rest 1 min
10/side x 3
All of this went well and was fun. Legs were still sore so it was perfect. Felt better with the straddle ups this time. Thanks!
Workout:
A. Seated behind the neck strict press; 6-8x4; rest 2 min
65x6x4
B1. Floor press; 10-12x4; rest 1 min
65x12
70x12
75x12
80x12
B1. Bent over sinlge arm DB rows; 8-10x4; rest 1min
25x10
30x10
35x10
35x10
C1. Waiters walk; 10 steps x4/side; rest 1 min
45#x10/side x 4
C2. Weigthed vest ring rows @31x1; amrap unbroken x4; rest 2 min
7,6,6,6
D1. Hinge rows; 10 reps x4; rest 1 min
10x4
D2. DB side bends; 12-15x4; rest 1 min
45x15/side x 4
E1. Straddle ups; 15 reps x3; rest 1 min
15x3
E2. Super man holds; 30 seconds x3; rest 1 min
30x3
E3. BAnd resisted bird dog; 10 reps x3/side; rest 1 min
10/side x 3
All of this went well and was fun. Legs were still sore so it was perfect. Felt better with the straddle ups this time. Thanks!
Thursday, April 20, 2017
April 20, 2017
Daily score: 8
Workout:
A. Weighted pull up clusters; 1.1.1x3; rest 20 sec/rest 2 min
5#, 10, 12.5
B. Strict press; 6-8x4; rest 2min
75x8
80x6
80x6
75x6
C1. HS press throughs; 10 reps x4; rest 1 min
10x4
C2. Close grip bench press; 8-10x4; rest 1 min
75x10
80x10
85x10
90x10
D. Laying DB tricep extensions; 12-14x3; rest 1 min
15x12
12x14
12x14
E. Seated DB curls ; 20 alt'ing reos x3; rest 1 min
15x20
20x20
20x20
F1. No touch under switch; 5 slow controlled reps x3; rest 1 min
5x3
F2. Supine windshield wipers; 20 reps x3; rest 1 min
20x3
+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x8
rest 2 min
x2
1781m
1821m
+
Assault bike 10 min easy
Walked briskly with dog x 30 mins
This was a fun workout...took quite a long time too. I am pretty sore...mostly quads/butt from yesterday but triceps are still sore too. I enjoyed the HS push throughs, felt like a great modification to build control. Everything else went well! Thanks!
Workout:
A. Weighted pull up clusters; 1.1.1x3; rest 20 sec/rest 2 min
5#, 10, 12.5
B. Strict press; 6-8x4; rest 2min
75x8
80x6
80x6
75x6
C1. HS press throughs; 10 reps x4; rest 1 min
10x4
C2. Close grip bench press; 8-10x4; rest 1 min
75x10
80x10
85x10
90x10
D. Laying DB tricep extensions; 12-14x3; rest 1 min
15x12
12x14
12x14
E. Seated DB curls ; 20 alt'ing reos x3; rest 1 min
15x20
20x20
20x20
F1. No touch under switch; 5 slow controlled reps x3; rest 1 min
5x3
F2. Supine windshield wipers; 20 reps x3; rest 1 min
20x3
+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x8
rest 2 min
x2
1781m
1821m
+
Assault bike 10 min easy
Walked briskly with dog x 30 mins
This was a fun workout...took quite a long time too. I am pretty sore...mostly quads/butt from yesterday but triceps are still sore too. I enjoyed the HS push throughs, felt like a great modification to build control. Everything else went well! Thanks!
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