Daily score: 6 (tired, too much birthday party, not enough rest)
Workout:
A. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest 90 seconds
26#,35,35,35,35
B1. Row sprint 15 seconds @100% x4; rest 15 sec
99,100,102,99
B2. Bent knee hollow body rocks; 30 seconds x4 rest
30x4
B3. HS hold against wall; 30 seconds x4; rest as needed to recovery
30x4
C. Band hip adductions/abductions; 10 reps in both movements x4/side; rest 1min
10x4
+
20 min amrap:
20 sec plank hold
50meter two arm KB front rack carry
20 sec side plank per side
250m row
5 rounds + 20 + 50m + 20 seconds on the right
+
mobility work 20-30 min
Done
Felt way better after I got moving today. It was my birthday Saturday and the weekend has been packed with activities and not as much rest. All good stuff, but it caught up with me today. The WOD was great practice at controlling my breathing and using my core while fatigued. I think the kb carry was the most challenging. Thanks!
Monday, May 29, 2017
May 28, 2017
Daily score: 9
Workout:
Outdoor day
Mountain biking, 3 hours, 10 miles, 1500feet elevation gain
Hamstrings were still tight this morning from the leg workout but I had some time to mobilize before riding. This was a great success of a riding day for me. The same climb 3 weeks ago took me 54 minutes, then last week 48 minutes, and today 39! I was pushing it and with a group of guys that I didn't want to hold up and I actually kept up with the one in the back of the pack pretty well. So satisfying. Thanks!
Workout:
Outdoor day
Mountain biking, 3 hours, 10 miles, 1500feet elevation gain
Hamstrings were still tight this morning from the leg workout but I had some time to mobilize before riding. This was a great success of a riding day for me. The same climb 3 weeks ago took me 54 minutes, then last week 48 minutes, and today 39! I was pushing it and with a group of guys that I didn't want to hold up and I actually kept up with the one in the back of the pack pretty well. So satisfying. Thanks!
May 27, 2017
Daily score: 9
Workout:
A. Strict press; 3x3; rest 2 min
85,90,95
B. DB push jerk; 5 reps on the min for 10 min @moderate load
30#
C. Bench dips; 8 slow controlled reps x3; rest 1 min
8x3
D. Hands elevated push ups (on DB's with parallel grip) @31x1; amrap
unbroken on tempo x4; rest 2 min
6,7,7,6
E1. Stability ball stir the pots; 10 slow controlled reps (5 in both
directions) x5; rest 1 min
10x5
E2. HAnging straight leg raises @31x3; amrap unbroken x5; rest 1 min
6,5,5,5,5
Great workout. Super excited to hit my strict press max x3. Everything went well! Thanks!
Workout:
A. Strict press; 3x3; rest 2 min
85,90,95
B. DB push jerk; 5 reps on the min for 10 min @moderate load
30#
C. Bench dips; 8 slow controlled reps x3; rest 1 min
8x3
D. Hands elevated push ups (on DB's with parallel grip) @31x1; amrap
unbroken on tempo x4; rest 2 min
6,7,7,6
E1. Stability ball stir the pots; 10 slow controlled reps (5 in both
directions) x5; rest 1 min
10x5
E2. HAnging straight leg raises @31x3; amrap unbroken x5; rest 1 min
6,5,5,5,5
Great workout. Super excited to hit my strict press max x3. Everything went well! Thanks!
Saturday, May 27, 2017
May 26, 2017
Daily score:
Workout:
A. Barbell hip thrusts; 10 reps x4; rest 90 sec
125
135
140
140
B. Barbell reverse lunge from 2" platform; 20 alt'ing reps x2; rest 90 seconds
75
85
C1. Single leg RDL; 8-10x3; rest 1 min
20# DB x 10/side x 3
C2. Short hamstring isometric; 20 seconds x3; rest 1 min
20/side x 3
C3. Natural knee extensions; 8 slow controlled reps x3; rest 1 min
8x3
D1. Semi striaght leg hip extension isometric; 20 secons x4; rest 1 min
20/side x 4
D2. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x4; rest 1 min
5/side x 4
D3. Hollow body hold; 60 seconds x4; rest as needed
60
52/8
60 with bent knee
60 with bent knee
I did A and B close to as heavy as I could with good mechanics and warmed up well before. Felt good. I did get some cramping on C2 but each time seemed a little better. Hollow body holds were super tough, I got a big ab cramp after the second one when I tried to get up off the floor and did the last two with bent knees. Hamstrings are feeling this one the next day. Thanks!
Workout:
A. Barbell hip thrusts; 10 reps x4; rest 90 sec
125
135
140
140
B. Barbell reverse lunge from 2" platform; 20 alt'ing reps x2; rest 90 seconds
75
85
C1. Single leg RDL; 8-10x3; rest 1 min
20# DB x 10/side x 3
C2. Short hamstring isometric; 20 seconds x3; rest 1 min
20/side x 3
C3. Natural knee extensions; 8 slow controlled reps x3; rest 1 min
8x3
D1. Semi striaght leg hip extension isometric; 20 secons x4; rest 1 min
20/side x 4
D2. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x4; rest 1 min
5/side x 4
D3. Hollow body hold; 60 seconds x4; rest as needed
60
52/8
60 with bent knee
60 with bent knee
I did A and B close to as heavy as I could with good mechanics and warmed up well before. Felt good. I did get some cramping on C2 but each time seemed a little better. Hollow body holds were super tough, I got a big ab cramp after the second one when I tried to get up off the floor and did the last two with bent knees. Hamstrings are feeling this one the next day. Thanks!
Thursday, May 25, 2017
May 25, 2017
Daily score: 9
Workout:
Outdoor day
Mountain biking, 3.5 hours, 1600 feet of climbing, approx 10 miles.
Felt so great! Did better on the climbing and the technical skills today. Road hard and long enough to need some glucose snacks along the way so my carbs/cals will be over I am sure by the evening. Thanks!
Workout:
Outdoor day
Mountain biking, 3.5 hours, 1600 feet of climbing, approx 10 miles.
Felt so great! Did better on the climbing and the technical skills today. Road hard and long enough to need some glucose snacks along the way so my carbs/cals will be over I am sure by the evening. Thanks!
Wednesday, May 24, 2017
May 24, 2017
Daily score: 8
Workout:
A1. Single arm DB row; 8-10x3; rest 1 min
25x10
35x10
40x10
A2. Seated single arm band lat pull downs; 10 slow controlled reps with 2 sec pause at the bottom x3/side; rest 1 min
10/side x 3
B. Passive hang to active hang to tuck front lever pull to slow controlled negative back to passive hang; accumulate 10 reps of the complex with a 2 sec pause in each position - accumulate reps for quality, not for time
10
C1. Single arm DB push press; 8-10x2; rest 1 min
30x10
35x10
C2. Parallete shoot throughs; 4 slow controlled reps x 2; rest 1 min
4x2
D. Wall rebalancing drills in HS hold positions; 10 min
Done
+
For time:
row 500m
30 no push up burpees
4:12 (row 1:49)
+
assault bike 10 min easy
I don't have a bike, I went for a 30 min walk.
Workout:
A1. Single arm DB row; 8-10x3; rest 1 min
25x10
35x10
40x10
A2. Seated single arm band lat pull downs; 10 slow controlled reps with 2 sec pause at the bottom x3/side; rest 1 min
10/side x 3
B. Passive hang to active hang to tuck front lever pull to slow controlled negative back to passive hang; accumulate 10 reps of the complex with a 2 sec pause in each position - accumulate reps for quality, not for time
10
C1. Single arm DB push press; 8-10x2; rest 1 min
30x10
35x10
C2. Parallete shoot throughs; 4 slow controlled reps x 2; rest 1 min
4x2
D. Wall rebalancing drills in HS hold positions; 10 min
Done
+
For time:
row 500m
30 no push up burpees
4:12 (row 1:49)
+
assault bike 10 min easy
I don't have a bike, I went for a 30 min walk.
This was a fun workout. The videos are my last couple attempts, some I kept my arms straight better on and some I was able to lower more slowly. The second one I took from the front hoping to show how my left lat would give out first on the way down. It wasn't bad on the first 5 or so but then started just letting go. The WOD went well and I checked back to February when I did the same but only 20 burpees and I was faster this time, at the 20 burpees mark I was at 3:29 which is 9 seconds faster :). And I rowed the exact same time. Plus I didn't feel all that terrible after. Going mountain biking tomorrow. Thanks!
May 23, 2017
Daily score: 8
Workout:
A. Side plank top leg hip abductions; 5 reps slow and controlled with a 2 sec isometric pause at the top x3; rest as needed between legs
5/side x 3
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top of each rep x 3/side; rest as needed bw sides
5/side x 3
C1. Two arm goblet hold KB lunge with rotation; 12 alt'ing steps with a 1 sec pause on the rotation x3; rest 1 min
26#kb x 12 x 3
C2. Good morning position hip airplanes; 3 slow controlled reps x3; rest 1 min
3/side x 3
C3. Single arm KB sumo stance deadlift; 6 reps x3/side; rest 1 min bw sides
53# x 6/side x 3
D. DB power snatch; 20 alt'ing reps x 2; rest 2 min
40x20
45x20
+
mobility work 15-20 min
Done
This all felt pretty good and didn't take too long which was good because I had to do it after getting stuck at work pretty late. A and B were both challenging for me, good stuff to help me work on waking up the glutes. Hip airplanes were harder to balance on the left and my hip popped a couple times the first time on the right, no pain. Sumo DLs went fine but definitely more uncomfortable in the right hip socket. Thanks!
Workout:
A. Side plank top leg hip abductions; 5 reps slow and controlled with a 2 sec isometric pause at the top x3; rest as needed between legs
5/side x 3
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top of each rep x 3/side; rest as needed bw sides
5/side x 3
C1. Two arm goblet hold KB lunge with rotation; 12 alt'ing steps with a 1 sec pause on the rotation x3; rest 1 min
26#kb x 12 x 3
C2. Good morning position hip airplanes; 3 slow controlled reps x3; rest 1 min
3/side x 3
C3. Single arm KB sumo stance deadlift; 6 reps x3/side; rest 1 min bw sides
53# x 6/side x 3
D. DB power snatch; 20 alt'ing reps x 2; rest 2 min
40x20
45x20
+
mobility work 15-20 min
Done
This all felt pretty good and didn't take too long which was good because I had to do it after getting stuck at work pretty late. A and B were both challenging for me, good stuff to help me work on waking up the glutes. Hip airplanes were harder to balance on the left and my hip popped a couple times the first time on the right, no pain. Sumo DLs went fine but definitely more uncomfortable in the right hip socket. Thanks!
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