Daily score: 7
Workout:
Mountain biking-
2.5 hours, steep 3 mile climb on single track at the end
10 no push up burpees AFAP
Row 300m @100% effort
rest actively 4 min
x3 sets
1:03, 1:04, 1:05 (for the 300m)
+
A. Medium magnitude kips on rings tech work - 10 min
Done
B. False grip ring rows; 6 reps + 10 sec isometric hold at the top of
ring row positoin x4; rest 90 seconds
6x4
C. Seated Muscle up transitions with feet assistance; 6 reps x4; rest 1 min
6x4
D. Negative strict ring dips; accumulate 10 slow controlled reps
10
E1. Top of dip support hold; amsap x3; rest 90 sec
12, 25, 30
E2. Bottom of dip ring support hold; amsap x3; rest 90 sec
12, 17, 17
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done, lots of lacrosse ball rolling of the shoulder, tons of knots
Great day of activity, always is when I get to ride. I had done this trail once before and really struggled on the climb at the end, it went much better this time. Lungs were fine I just need to work on some technical uphill cornering. This was a fun workout too, kipping felt better today and I got a little higher, no shoulder pain like I used to have a year ago. All the middle stuff was good, just a grind. And continued progress on the handstands, I can almost kick up and stabilize right of the bat without needing any support, at least for a few seconds. Shoulders and neck are super tight, I feel like my neck is on the verge of 'tweaking' but hoping the rolling with keep it at bay. Just a mild total body soreness the next day. Thanks!
Friday, June 30, 2017
Tuesday, June 27, 2017
June 27, 2017
Daily score: 6 (stressful busy work day, lots of little things outside of my control that got me worked up, by afternoon I realized it and managed to calm down. Still left work dehydrated and tired. I turned it all around by workout time though, thanks to you, over the years, I have come a long way learning how to not let my emotions or what happened at work ruin my workouts. Feels good.)
Workout:
Sled pushes;
10 seconds @80%
10 seconds @90%
10 seconds all out
rest 3 min
x6 sets
Sled plus 70# x30 x6
+
A1. Barbell hip thrusts; 5x5; rest 90 sec
135,145,155,165,175
A2. Sumo stance good mornings; 10 reps x5; rest 90 sec
35,45,55,55,35
A3. Band resisted bird dog; 6 reps x5/side; rest 90 sec
6/side x 5
B. Medball on chest Banded marches; Start with a running clock of 10
minutes. Accumulate as much working time as possible with perfect
form. When you drop the ball or stop marching, the clock continues to
run, but measure your rest time. Focus on quality movement and
finding your limits here.
10# medball, rest= 1:30
+
mobility work 15-20 min
Done
First, a bit of ab soreness from yesterday, not bad. Second, the sled pushes were so so hard. I think the thing about them is- you can't hide from it. With wall balls, for example, I could pace or split them up, but with the sled- it's 30 seconds of effort and by the last 10, just taking a step is 'all out'. So incredible. Basically, I probably moved the same speed even though each 10 seconds I upped the effort. By the 5th and 6th push I was going significantly less distance than the first. And my quads were so lit up I was walking like a drunk person after the 6th. It took me 10 minutes to recover and move on. And after sitting for the hip thrusts I got light headed when I stood up, also felt a tad nauseous after the sleds. I think you know me very very well because I was just feeling all fit and pumped and healthy and ready for a challenge- and then this appears...and I am humbled ;). Hip thrusts felt good. Sumo GM's were fine going slow and keeping things engaged, until the 4th set and I felt some 'clicking'' or catching in the right side where the hami inserts in the low butt. Not 'in' the hip and more like the hami insertion is pissed off because then it radiates down the hamstring. So I backed off the weight and 5th set felt better at 35#. Marches went well, by 5 mins or so just the right hip flexers were lit up and were most of the fatigue (other than core) that I felt the rest of the time. I could even feel them pull on my low right back, not in a bad way, just like muscles getting tight with strain. I did some lunge stretches after and the couch stretch and they calmed down. About the standing pigeon stretch we discussed: i started with the good left leg, and although with the mental effort trying to move the leg as you instructed, the leg didn't actually move, I did at least feel the muscles trying. On the right, it was way more mentally painful than physically painful. Especially standing staring at the leg right in front of me and not being able to communicate with it. For the few brief moments that I was able to access the muscles and try and lift or rotate, I felt a near cramp. I was able to do the downward glute contraction iso fairly well on both sides. I did both sides three times. Sorry this is so long! Hope I made sense...thanks!
Workout:
Sled pushes;
10 seconds @80%
10 seconds @90%
10 seconds all out
rest 3 min
x6 sets
Sled plus 70# x30 x6
+
A1. Barbell hip thrusts; 5x5; rest 90 sec
135,145,155,165,175
A2. Sumo stance good mornings; 10 reps x5; rest 90 sec
35,45,55,55,35
A3. Band resisted bird dog; 6 reps x5/side; rest 90 sec
6/side x 5
B. Medball on chest Banded marches; Start with a running clock of 10
minutes. Accumulate as much working time as possible with perfect
form. When you drop the ball or stop marching, the clock continues to
run, but measure your rest time. Focus on quality movement and
finding your limits here.
10# medball, rest= 1:30
+
mobility work 15-20 min
Done
First, a bit of ab soreness from yesterday, not bad. Second, the sled pushes were so so hard. I think the thing about them is- you can't hide from it. With wall balls, for example, I could pace or split them up, but with the sled- it's 30 seconds of effort and by the last 10, just taking a step is 'all out'. So incredible. Basically, I probably moved the same speed even though each 10 seconds I upped the effort. By the 5th and 6th push I was going significantly less distance than the first. And my quads were so lit up I was walking like a drunk person after the 6th. It took me 10 minutes to recover and move on. And after sitting for the hip thrusts I got light headed when I stood up, also felt a tad nauseous after the sleds. I think you know me very very well because I was just feeling all fit and pumped and healthy and ready for a challenge- and then this appears...and I am humbled ;). Hip thrusts felt good. Sumo GM's were fine going slow and keeping things engaged, until the 4th set and I felt some 'clicking'' or catching in the right side where the hami inserts in the low butt. Not 'in' the hip and more like the hami insertion is pissed off because then it radiates down the hamstring. So I backed off the weight and 5th set felt better at 35#. Marches went well, by 5 mins or so just the right hip flexers were lit up and were most of the fatigue (other than core) that I felt the rest of the time. I could even feel them pull on my low right back, not in a bad way, just like muscles getting tight with strain. I did some lunge stretches after and the couch stretch and they calmed down. About the standing pigeon stretch we discussed: i started with the good left leg, and although with the mental effort trying to move the leg as you instructed, the leg didn't actually move, I did at least feel the muscles trying. On the right, it was way more mentally painful than physically painful. Especially standing staring at the leg right in front of me and not being able to communicate with it. For the few brief moments that I was able to access the muscles and try and lift or rotate, I felt a near cramp. I was able to do the downward glute contraction iso fairly well on both sides. I did both sides three times. Sorry this is so long! Hope I made sense...thanks!
Monday, June 26, 2017
June 26, 2017
Daily score: 8
Workout:
A1. Stbaility ball stir the pots; 10 slow controlled reps x5/side; rest 1 min
10 each direction x 5
A2. Tuck ups; 20 reps x5; rest 1 min
20 x 5
A3. Elbow side plank; 30 seconds x5; rest 1 min
30/side x 5
B1. Seated pike lifts; 10 reps with 1 sec isometric hold x5; rest 30 sec
10 x 5
B2. Hollow body hold; 40 seconds x5; rest 30 sec
40,40,35,35,30
B3. HAnging straight leg hold; 10 reps x5; rest 2 min
10 x 5
+
mobility work 20-30 min (self directed to try to contract glutes and
work internal rotation and abductions without getting a pinch
sensation. work very slow controlled)
Done
What a great 60 minutes of core work. The hollow body holds were the hardest and did fatigue. I added the photos (which I know probably don't show much) because I wanted to show how my left hip (bottom pic) has way more external rotation than the right (top pic). The right hip gets pretty stuck with the knee pointed up in this position where my ankle is on the ghd. I also worked slowly through some sumo good morning and standing HIP CARs to work on what you mentioned. If I move slowly enough I can avoid pinching on the right. Left feels great. Thanks!
Workout:
A1. Stbaility ball stir the pots; 10 slow controlled reps x5/side; rest 1 min
10 each direction x 5
A2. Tuck ups; 20 reps x5; rest 1 min
20 x 5
A3. Elbow side plank; 30 seconds x5; rest 1 min
30/side x 5
B1. Seated pike lifts; 10 reps with 1 sec isometric hold x5; rest 30 sec
10 x 5
B2. Hollow body hold; 40 seconds x5; rest 30 sec
40,40,35,35,30
B3. HAnging straight leg hold; 10 reps x5; rest 2 min
10 x 5
+
mobility work 20-30 min (self directed to try to contract glutes and
work internal rotation and abductions without getting a pinch
sensation. work very slow controlled)
Done
Saturday, June 24, 2017
June 24, 2017
Daily score: 8
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Wall facing hs shoulder taps; 10 slow controlled reps working
perfect positions and as slow and controlled as possible x4; rest as
needed bw sets
10 x 4
C. Two arm DB alternating top to top strict press; 20 alt'ing reps x4;
rest 2 min
20x20
25x20x3
D1. Single arm plank to thoracic bridge; 5 slow controlled reps x4; rest 1 min
5/side x 4
D2. Side lyting DB external rotations; 10 reps x3/side; rest 1 min
8x10
10x10
12x10
D3. Bent over two arm DB flies; 12-15x3; rest 1 min
8x12x3
Super hot here today, so glad my garage is kinda cool. Lots of success with the HS holds today. Shoulder taps are more stable on the left shoulder (right hand off the ground). DB flies are still hard for me with any more weight than the 8's. Feeling good! Thanks!
Workout:
A. Freestanding hs hold tech work 10 min
Done
B. Wall facing hs shoulder taps; 10 slow controlled reps working
perfect positions and as slow and controlled as possible x4; rest as
needed bw sets
10 x 4
C. Two arm DB alternating top to top strict press; 20 alt'ing reps x4;
rest 2 min
20x20
25x20x3
D1. Single arm plank to thoracic bridge; 5 slow controlled reps x4; rest 1 min
5/side x 4
D2. Side lyting DB external rotations; 10 reps x3/side; rest 1 min
8x10
10x10
12x10
D3. Bent over two arm DB flies; 12-15x3; rest 1 min
8x12x3
Super hot here today, so glad my garage is kinda cool. Lots of success with the HS holds today. Shoulder taps are more stable on the left shoulder (right hand off the ground). DB flies are still hard for me with any more weight than the 8's. Feeling good! Thanks!
Friday, June 23, 2017
June 23, 2017
Daily score: 7 (just tired from a busy week)
A. Low bar box squat; 5, 5, 5; rest 2 min
95,105,115
B1. Barbell hip thrusts; 15 reps x3; rest 90 sec
115, 115, 120
B2. Superman holds; 30 seconds x3; rest 90 sec
30 x 3
C. Band resisted bird dogs; 10 reps x3/side; rest 1 min bw sides
10/side x 3
D. Front squat; 6 sets of 3 @78% 1rm; rest 75 sec
At 130
3x6
E. Stability ball DB rotational twists; 20 rps x3; rest 1 min
12x20
15x20x2
F1. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x5; rest 1 min
5x5
F2. Straight legged stability ball two legged hip extension
isometrics; 20 scons x5; rest 1 min
20x5
Everything went well. I still love box squats for some reason. Thanks!
A. Low bar box squat; 5, 5, 5; rest 2 min
95,105,115
B1. Barbell hip thrusts; 15 reps x3; rest 90 sec
115, 115, 120
B2. Superman holds; 30 seconds x3; rest 90 sec
30 x 3
C. Band resisted bird dogs; 10 reps x3/side; rest 1 min bw sides
10/side x 3
D. Front squat; 6 sets of 3 @78% 1rm; rest 75 sec
At 130
3x6
E. Stability ball DB rotational twists; 20 rps x3; rest 1 min
12x20
15x20x2
F1. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x5; rest 1 min
5x5
F2. Straight legged stability ball two legged hip extension
isometrics; 20 scons x5; rest 1 min
20x5
Everything went well. I still love box squats for some reason. Thanks!
June 22, 2017
Daily score: 9
Mountain biking-
same climb of 4 miles that at the beginning of the summer I did in 42 mins or so, 37 minutes today :), fastest yet
10 miles of riding, can't remember elevation gain, 3 hours
Row sprint 30 seconds @95% effort
rest 10 sec
30 seconds max reps no push up burpees
rest 3 min
x4 sets
150-160m each row
9 burpees first 3 rounds, 10 last round
+
A. Slow controlled kip swing development work on rings; 10 min tech work
done
B1. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x3; rest as needed
10 x 3
B2. Tall kneeling straight arm band pull downs; 10 reps x3; rest as needed
10/side x 3
C. Inverted barbell rows @30x1; amrap unbroken x4; rest 2 min
8,8,7,6
D1. Single arm ring rows; 10 reps x3; rest 1min
10/side x 3
D2. Single arm DB floor press; 8-10x3; rest 1 min'
35 x 10/side x 3
E. Free standing hs hold tech work 10 min
done
+
Assault bike 10 min easy
rowed 10 minutes
Great day, full of activity. I felt amazing on the mountain bike today. Climbed faster with less fatigued and just getting more coordinated. Came home after riding, ate, laid by the pool for 20 minutes and then worked out. I had a terrible headache, I think just from the heat, and popped some advil between sets on the row/burpees. I was feeling better by the muscle ups. Added the kip video to give you an idea of where I am at...watching it I can tell I look stiff and heavy but I have a hard time being anything else! I was able to press out without assistance from a little jump on maybe 2 out of each 10 on the dip of the muscle up modification. Everything else went well, continuing to make good progress on the handstand balance. Thanks!
Mountain biking-
same climb of 4 miles that at the beginning of the summer I did in 42 mins or so, 37 minutes today :), fastest yet
10 miles of riding, can't remember elevation gain, 3 hours
Row sprint 30 seconds @95% effort
rest 10 sec
30 seconds max reps no push up burpees
rest 3 min
x4 sets
150-160m each row
9 burpees first 3 rounds, 10 last round
+
A. Slow controlled kip swing development work on rings; 10 min tech work
done
B1. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x3; rest as needed
10 x 3
B2. Tall kneeling straight arm band pull downs; 10 reps x3; rest as needed
10/side x 3
C. Inverted barbell rows @30x1; amrap unbroken x4; rest 2 min
8,8,7,6
D1. Single arm ring rows; 10 reps x3; rest 1min
10/side x 3
D2. Single arm DB floor press; 8-10x3; rest 1 min'
35 x 10/side x 3
E. Free standing hs hold tech work 10 min
done
+
Assault bike 10 min easy
rowed 10 minutes
Great day, full of activity. I felt amazing on the mountain bike today. Climbed faster with less fatigued and just getting more coordinated. Came home after riding, ate, laid by the pool for 20 minutes and then worked out. I had a terrible headache, I think just from the heat, and popped some advil between sets on the row/burpees. I was feeling better by the muscle ups. Added the kip video to give you an idea of where I am at...watching it I can tell I look stiff and heavy but I have a hard time being anything else! I was able to press out without assistance from a little jump on maybe 2 out of each 10 on the dip of the muscle up modification. Everything else went well, continuing to make good progress on the handstand balance. Thanks!
Tuesday, June 20, 2017
June 20, 2017
Daily score: 8
Workout:
Sled pushes; 20 seconds continuous @90-95% effort
rest 2:10
x8 sets
Sled + 55# x 2
Sled + 70# x 6
+
A. Banded marches; 2 min continuous work x4; rest 2 min
2 min x 4
B. Singel arm russian KBS; 12 reps x4/side; rest 1 min bw sides
35# x 12/ side x 4
C1. Single leg RDL; 8-10x4; rest 1 min
25x10
30x10
35x10
40x10
C2. Banded frog pumps; 12 reps with 2 sec isometric pause at the top
of each rep x4; rest 1 min
12 x 4
C3. Crossunder step downs from 20" box; 3 slow controlled reps per leg
x4; rest 1 min
3/leg x 4
C4. Prone glute lift off; 6 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
6/side x 4
D. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 2
+
mobility work 15-20 min
Done
First- I was a little sore in the abs from yesterday which is unusual but satisfying. As for today, it was hot and the sled pushes had me bent over and light headed by the end of the 8th. Took me a bit to recover for the marches. I feel the sled pushes mostly in my quads and some in my butt. Marches were good, 4th set got hard to maintain the core the last 30 seconds. Went up in weight on the rdls today and really felt different, easier to balance but harder for the butt/hami. Crossunders were cool, worked hard to be controlled alllll the way to the floor. Couch stretch during mobility is improving, I can sit with my chest up on both sides now and hands in front knee. Thanks!
Workout:
Sled pushes; 20 seconds continuous @90-95% effort
rest 2:10
x8 sets
Sled + 55# x 2
Sled + 70# x 6
+
A. Banded marches; 2 min continuous work x4; rest 2 min
2 min x 4
B. Singel arm russian KBS; 12 reps x4/side; rest 1 min bw sides
35# x 12/ side x 4
C1. Single leg RDL; 8-10x4; rest 1 min
25x10
30x10
35x10
40x10
C2. Banded frog pumps; 12 reps with 2 sec isometric pause at the top
of each rep x4; rest 1 min
12 x 4
C3. Crossunder step downs from 20" box; 3 slow controlled reps per leg
x4; rest 1 min
3/leg x 4
C4. Prone glute lift off; 6 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
6/side x 4
D. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 2
+
mobility work 15-20 min
Done
First- I was a little sore in the abs from yesterday which is unusual but satisfying. As for today, it was hot and the sled pushes had me bent over and light headed by the end of the 8th. Took me a bit to recover for the marches. I feel the sled pushes mostly in my quads and some in my butt. Marches were good, 4th set got hard to maintain the core the last 30 seconds. Went up in weight on the rdls today and really felt different, easier to balance but harder for the butt/hami. Crossunders were cool, worked hard to be controlled alllll the way to the floor. Couch stretch during mobility is improving, I can sit with my chest up on both sides now and hands in front knee. Thanks!
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