Daily score: 7
Workout:
Row sprint 10 seconds @100%
row 20 secods easy
Row 10 seconds @100%
row 50 seconds easy
Row 10 seconds @100%
rest 3 min
x6 sets
411m
420
430
428
429
440
+
A. Low ring muscle up transition drill - tech work 10 min
Done
B. Bent over single arm DB rows; 8-10x4; rest 1 min bw sides
35 x 10
40 x 10
45 x 8
45 x 8
C. Single arm plank hold; amsap x4/side rest 1 min bw sides
L/R
47/49
53/52
52/53
53/54
D. Parallete shoot throughs; 10 reps x4; rest 1 min
10 x 4
E. Negative ring dips; accumulate 20 slow controlled reps
20
F. Free standing hs hold tech work 10 min
Skipped
+
mobility work 15-20 min
Done, legs
I NEEDED to move today. This workout was perfect. I was super happy I could row hard without too much discomfort. I realized that I was nearly rowing a 500m each time and not feeling nearly as fatigued as after a 500m sprint even though it took about the same amount of time. Started thinking maybe two 20-30 second sprints and a little medium paced rowing might get me a 500m PR. Probably too much thinking. Surprisingly, everything felt great and went well until I tried to kick up into a handstand and felt like I got the wind kicked outta me. Definitly a 'no go' as of yet with the rib soreness. Right hip was pretty locked up so I did my isometrics and so glute mobility and got it to move quite a bit. Thanks!
Saturday, July 29, 2017
Wednesday, July 26, 2017
July 26, 2017
Daily score: 6 (side is sore, some stress)
Workout:
A. Step ups with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
B. Reverse lunge with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
C. Banded marches with barbell overhead; 90 seconds continuous work
x4; rest 2 min
90 seconds unbroken x 4 with 35# barbell
+
Lateral sled drags:
50 feet x4/side; rest 1 min bw sides
sled+ 140# x 4/side
+
Reverse sled drags;
50 feet x4/side; rest 1 min
sled + 140# x 4
+
Heavy sled push:
20 seconds @100% effort
rest 3 min
x3
sled + 70# x 3
+
mobility work 15-20 min
Done
A girlfriend of mine joined me for this one and that helped a lot. A and B went well, a good balance challenge as well as glute and hip flexors. C felt better than I remember last time...I think maybe last time was 2 mins with the barbell overhead though and that is just pushing the limit, my neck starts to get tight past 90 seconds. Sled drags and pushes were legitimately hard work as usual. I felt the difficulty increased from lateral to reverse to pushing. After the pushes my ribs were pretty sore, I didn't notice it during or I would have stopped. If I don't feel better in the morning I will let you know and take a couple rest days until it settles. Thanks!
Workout:
A. Step ups with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
B. Reverse lunge with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
C. Banded marches with barbell overhead; 90 seconds continuous work
x4; rest 2 min
90 seconds unbroken x 4 with 35# barbell
+
Lateral sled drags:
50 feet x4/side; rest 1 min bw sides
sled
+
Reverse sled drags;
50 feet x4/side; rest 1 min
sled + 140# x 4
+
Heavy sled push:
20 seconds @100% effort
rest 3 min
x3
sled + 70# x 3
+
mobility work 15-20 min
Done
A girlfriend of mine joined me for this one and that helped a lot. A and B went well, a good balance challenge as well as glute and hip flexors. C felt better than I remember last time...I think maybe last time was 2 mins with the barbell overhead though and that is just pushing the limit, my neck starts to get tight past 90 seconds. Sled drags and pushes were legitimately hard work as usual. I felt the difficulty increased from lateral to reverse to pushing. After the pushes my ribs were pretty sore, I didn't notice it during or I would have stopped. If I don't feel better in the morning I will let you know and take a couple rest days until it settles. Thanks!
Tuesday, July 25, 2017
July 25, 2017
Daily score: 6 (tired and cranky being back at work and having to wake up and not play)
Workout:
A1. Side plank over arch isometric hold; 30 seconds x4; rest 30 sec
30/side x 4
A2. Supine windshield wipers; 20 reps x4; rest 30 sec
20 x 4
A3. Hollow body hold with PVC in band overhead into straight arm lat
pull downs; 10 reps x4; rest 3 min
10 x 4
B1. No touch under switch; 5 slow controlled reps x3; rest 1 min
5/direction x 3
B2. Hanging straigth leg raises; 10 reps x3; rest 1 min
10 x 3
B3. Tall kneeling band paloff presses; 10 reps x3/side; rest 1 min
10/side x 3
+
mobility work 20-30 min
Done, shoulders
Left side was a little sore but no alarms went off, felt safe and productive. I love these core days, especially the results, I hate to miss them. I did all the straight leg raises unbroken. Nothing much to say about the rest, all good stuff and all went well. Thanks!
Workout:
A1. Side plank over arch isometric hold; 30 seconds x4; rest 30 sec
30/side x 4
A2. Supine windshield wipers; 20 reps x4; rest 30 sec
20 x 4
A3. Hollow body hold with PVC in band overhead into straight arm lat
pull downs; 10 reps x4; rest 3 min
10 x 4
B1. No touch under switch; 5 slow controlled reps x3; rest 1 min
5/direction x 3
B2. Hanging straigth leg raises; 10 reps x3; rest 1 min
10 x 3
B3. Tall kneeling band paloff presses; 10 reps x3/side; rest 1 min
10/side x 3
+
mobility work 20-30 min
Done, shoulders
Left side was a little sore but no alarms went off, felt safe and productive. I love these core days, especially the results, I hate to miss them. I did all the straight leg raises unbroken. Nothing much to say about the rest, all good stuff and all went well. Thanks!
July 24, 2017
Daily score: 7 (just a little tired from all the sun and activity)
Workout:
Mountain biking
3.5 hours
12 miles
800 feet elevation gain
We elected to shuttle up to the top of a long trail and ride mostly down hill today since the group was getting tired. I woke up feeling pretty great, still not sore. I was a little nervous about so much downhill because I like climbing and am more timid at the fast downhill technical stuff. And we were really out in the middle of nowhere...like all the rides, but even more so when not riding in a loop. We got lost a ton. And the trail was treacherous. Probably because we took the wrong way. I was being aggressive and doing well until I took an awesome fall going downhill and managed to pull the end of my handlebar into my left rib cage as I fell on it. Ouch. I was pretty uncomfortable after that. Was hoping it was just bruising but it was hard to tell. Nothing to be done for it anyway. Mostly I was mad I did it. I dialed it back the rest of the way and tried to ignore the pain. We took a dip in some cold water at the end and that helped. Driving home was pretty uncomfortable and I postponed core day to wait and see how it felt. Writing this the next day and it feels a ton better. Just a big bruise and scrapes. Clearly nothing broken, been there and this is already 100 times better. I managed the core work today and I think it actually helped loosen the tightness up. Totally worth it, it was a great weekend of feeling free, wild, and alive. Beautiful country. Thanks!
Workout:
Mountain biking
3.5 hours
12 miles
800 feet elevation gain
We elected to shuttle up to the top of a long trail and ride mostly down hill today since the group was getting tired. I woke up feeling pretty great, still not sore. I was a little nervous about so much downhill because I like climbing and am more timid at the fast downhill technical stuff. And we were really out in the middle of nowhere...like all the rides, but even more so when not riding in a loop. We got lost a ton. And the trail was treacherous. Probably because we took the wrong way. I was being aggressive and doing well until I took an awesome fall going downhill and managed to pull the end of my handlebar into my left rib cage as I fell on it. Ouch. I was pretty uncomfortable after that. Was hoping it was just bruising but it was hard to tell. Nothing to be done for it anyway. Mostly I was mad I did it. I dialed it back the rest of the way and tried to ignore the pain. We took a dip in some cold water at the end and that helped. Driving home was pretty uncomfortable and I postponed core day to wait and see how it felt. Writing this the next day and it feels a ton better. Just a big bruise and scrapes. Clearly nothing broken, been there and this is already 100 times better. I managed the core work today and I think it actually helped loosen the tightness up. Totally worth it, it was a great weekend of feeling free, wild, and alive. Beautiful country. Thanks!
July 23, 2017
Daily score: 8
Workout:
Mountain biking
9 miles
2.5 hours
2000 feet elevation gain
I had done this ride twice before. It is up and down and then a 2 mile climb out of a gully at the very end. I nailed the climb this time! It was so exciting. I actually finished before one of the guys in the group. It was again a really hot day but I was prepared and the ride was shorter. Definite progress, not only in my technical skills but in my ability to push hard for 20 seconds or so around a steep uphill corner and then recover fast and push again on the next one without blowing up like I used to. I was also pretty pleased to wake up without any soreness from the previous days ride. Legs felt great. Thanks!
Workout:
Mountain biking
9 miles
2.5 hours
2000 feet elevation gain
I had done this ride twice before. It is up and down and then a 2 mile climb out of a gully at the very end. I nailed the climb this time! It was so exciting. I actually finished before one of the guys in the group. It was again a really hot day but I was prepared and the ride was shorter. Definite progress, not only in my technical skills but in my ability to push hard for 20 seconds or so around a steep uphill corner and then recover fast and push again on the next one without blowing up like I used to. I was also pretty pleased to wake up without any soreness from the previous days ride. Legs felt great. Thanks!
July 22, 2017
Daily score: 9
Workout:
Mountain biking
3-4 hours
3000 feet elevation gain
15 miles
90+ degrees, mostly exposed the whole time
This was most definitely the hardest ride I have done but I am super proud of it. It was really hot and very little shade...and poison oak everywhere! The views were outstanding though. The climbing seemed to just go on and on. I had to do some walking but was actually surprised at how far I made it on most of the steep parts without having to walk. Definitely gaining endurance and recovering faster. I did however bonk a bit at the end. I had run out of water and food having not expected to be going for so long. Hence, I had some cramping attacks at the park where we finished which was kinda hilarious because it was my abs and low back muscles (legs were fine) so I was rolling around like someone having a seizure. This got better after about 10 mins and drinking some pickle juice :). Thanks!
Workout:
Mountain biking
3-4 hours
3000 feet elevation gain
15 miles
90+ degrees, mostly exposed the whole time
This was most definitely the hardest ride I have done but I am super proud of it. It was really hot and very little shade...and poison oak everywhere! The views were outstanding though. The climbing seemed to just go on and on. I had to do some walking but was actually surprised at how far I made it on most of the steep parts without having to walk. Definitely gaining endurance and recovering faster. I did however bonk a bit at the end. I had run out of water and food having not expected to be going for so long. Hence, I had some cramping attacks at the park where we finished which was kinda hilarious because it was my abs and low back muscles (legs were fine) so I was rolling around like someone having a seizure. This got better after about 10 mins and drinking some pickle juice :). Thanks!
Thursday, July 20, 2017
July 20, 2017
Daily score: 8
Workout:
A. Both feet elevated split squats (both front and back foot on plates
~3-6" off the ground with the back knee going between the two plates)
@22x1; 6-8x3/side; rest 1 min bw sides
8/side x 3
B. Single leg hip thrust with hip flexion pulses; 10 reps x3/side;
rest 1 min bw sides
https://www.youtube.com/watch?
10/side x 3
C. DB cross body single leg RDL; 10 reps x3/side; rest 1 min bw sides
https://www.instagram.com/p/
10/side x 3 with 35# DB
+
3 rounds for time:
20 russian KBS (heavy as you can take them)
20 alt'ing two arm DB front rack step ups 20"
7:43
70#kb, 15# DBs
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
'C' was harder than I thought it would be...I definitely felt it in the lateral glute. The WOD was surprising because I expected the KBS to be the hard part but the step ups were more taxing. I did the first set of KBS unbroken then did 8/7/5 the next two rounds. I did all the step ups unbroken but they seemed to take forever and my grip got tired hanging on to the weight until I found a good way to rest it on my shoulders better. I did beat my buddy though and now thinking I should have gone heavier with the DBs, but at the time they were tough. Thanks!
Workout:
A. Both feet elevated split squats (both front and back foot on plates
~3-6" off the ground with the back knee going between the two plates)
@22x1; 6-8x3/side; rest 1 min bw sides
8/side x 3
B. Single leg hip thrust with hip flexion pulses; 10 reps x3/side;
rest 1 min bw sides
https://www.youtube.com/watch?
10/side x 3
C. DB cross body single leg RDL; 10 reps x3/side; rest 1 min bw sides
https://www.instagram.com/p/
10/side x 3 with 35# DB
+
3 rounds for time:
20 russian KBS (heavy as you can take them)
20 alt'ing two arm DB front rack step ups 20"
7:43
70#kb, 15# DBs
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
'C' was harder than I thought it would be...I definitely felt it in the lateral glute. The WOD was surprising because I expected the KBS to be the hard part but the step ups were more taxing. I did the first set of KBS unbroken then did 8/7/5 the next two rounds. I did all the step ups unbroken but they seemed to take forever and my grip got tired hanging on to the weight until I found a good way to rest it on my shoulders better. I did beat my buddy though and now thinking I should have gone heavier with the DBs, but at the time they were tough. Thanks!
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