Daily score: 8
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
145,165,185,195,205
B. Power snatch; 3 reps on the min for 10 min (increase load every 2 sets)
55,65,70,75,80
+
21-15-9
Power clean and jerk 65#
bar facing burpees
8:23
+
D. single leg balance reaches; 3 slow controlled reps on both legs -
rest as needed
Done
E. Side plank overarch isometric hold with leg drives; 10 reps
x4/side; rest 1 min-
Done
Felt like it had been awhile since I deadlifted heavy and it was good to get after it. My right glute is tight after but I'll work it out. Back felt solid. Power snatches went well. I definitely can use that practice. The WOD was fun. My goal was to do the last 9 C and J's unbroken and I did. I also did the 21 unbroken which surprised myself. The 15 I split into 10/5. Very happy with my effort level. I recovered fairly quickly after compared to usual too. D was a balance challenge. E series was really tough at first to find the right position and rhythmn but improved quite a bit by the 4th round. Thanks!
Wednesday, August 30, 2017
August 29, 2017
Dailh score: 8
Workout:
Airdyne 30 seconds @ten min time trial pace + 25 watts
airdyne 30 seconds easy
x20
approx 230 watt pace on the 1st 30 seconds
245 cals total
6.7 mi
1014kJ
+
A. Tall kneeling band resisted hip thrusts; 15 reps x4; rest 1 min
15x4
B. Arch body rocks; 30 secodns x4; rest 1 min
30x4
C1. DB side bends; 12-15x4; rest 1 min
50# x 15/side x 4
C2. Side body arch hold; 30s ecodns x4/sdie; rest 1 min
30/side x 4
+
mobility work 15-20 min
shoulders
20 mins on AirDyne felt great. I do have to look at the wattage to keep the pace, I don't have a good 'feel' for what pace I am going yet. Arch body rocks were tough, I can't keep my feet together but I try. Everything else was great! Feeling good. Again, I think taking it easy around my night shifts was a great thing to start doing. I can recover and feel good. Thanks!
Workout:
Airdyne 30 seconds @ten min time trial pace + 25 watts
airdyne 30 seconds easy
x20
approx 230 watt pace on the 1st 30 seconds
245 cals total
6.7 mi
1014kJ
+
A. Tall kneeling band resisted hip thrusts; 15 reps x4; rest 1 min
15x4
B. Arch body rocks; 30 secodns x4; rest 1 min
30x4
C1. DB side bends; 12-15x4; rest 1 min
50# x 15/side x 4
C2. Side body arch hold; 30s ecodns x4/sdie; rest 1 min
30/side x 4
+
mobility work 15-20 min
shoulders
20 mins on AirDyne felt great. I do have to look at the wattage to keep the pace, I don't have a good 'feel' for what pace I am going yet. Arch body rocks were tough, I can't keep my feet together but I try. Everything else was great! Feeling good. Again, I think taking it easy around my night shifts was a great thing to start doing. I can recover and feel good. Thanks!
Monday, August 28, 2017
August 28, 2017
Daily score: 8
Workout:
A. Push jerk; build to a tough single
140 (5# PR)
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x5/side; rest 90 sec
20# kb x 5/ side
C1. Supine windshield wipers; 20 reps x5; rest 90 seconds
20x5
C2. Hanging knee raises omni directional (wide, medium, narrow); 15
reps alternating plane per rep x5; rest as needed to recovery
15x5
+
Airdyne bike sprint 10 seconds @100%
rest 20 sec
60 seconds banded marches
rest 3 min
x4 sets
Done
+
mobility work 20-30 min
Done
Felt like it had been forever since I push jerked. A little rusty but the weight went up easy enough. Was fun. KB walks are getting more controlled. I will try and add weight next round. Everything else went great! Thanks!
Workout:
A. Push jerk; build to a tough single
140 (5# PR)
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x5/side; rest 90 sec
20# kb x 5/ side
C1. Supine windshield wipers; 20 reps x5; rest 90 seconds
20x5
C2. Hanging knee raises omni directional (wide, medium, narrow); 15
reps alternating plane per rep x5; rest as needed to recovery
15x5
+
Airdyne bike sprint 10 seconds @100%
rest 20 sec
60 seconds banded marches
rest 3 min
x4 sets
Done
+
mobility work 20-30 min
Done
Felt like it had been forever since I push jerked. A little rusty but the weight went up easy enough. Was fun. KB walks are getting more controlled. I will try and add weight next round. Everything else went great! Thanks!
Friday, August 25, 2017
August 25, 2017
Daily score: 8
Workout:
A. HS walk tech work (film)
Done
B. Band assisted tuck planche on paralletes; 20 seconds x5; rest as needed
20x5
C1. Ring push ups; amrap unbroken x5; rest 1 min
18,18,15,14,13
C2. Single arm ring plank (kneeling if needed); 10 sec x4/side; rest 2 min
10/side x 4
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x4/side; rest 1 min
10/side x 4
D2. Side plank; 30 seconds x4/sdie; rest 1 min
30/side x 4
E. Ring swing tech work 10 min
Done
Handstand walking was interesting. Really the first time I've focused and tried. So I think a lot of it for me is convincing my body this is something we will be doing. I started trying to kick up but it was a shit show so I went to the wall to start from there. It was fun. Impressed my shoulders held up well, no pain or giving out. Banded planche leans were really tough! But satisfying. That is a great modification. Everything else went well. Ring swing is getting better! And again, sonnice that my shoulders can handle it without pain. I'm starting to understand the lat pull down part. Scott watched me kip and thought it looked good, said I just I need to be able to do it in a false grip. He also watched me on their 'ring thing' doing some strict mu's and said I need to work on keeping the rings closer together, not letting my hands come out from my chest during the transistion. Lots to work on! Thanks!
Workout:
A. HS walk tech work (film)
Done
B. Band assisted tuck planche on paralletes; 20 seconds x5; rest as needed
20x5
C1. Ring push ups; amrap unbroken x5; rest 1 min
18,18,15,14,13
C2. Single arm ring plank (kneeling if needed); 10 sec x4/side; rest 2 min
10/side x 4
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x4/side; rest 1 min
10/side x 4
D2. Side plank; 30 seconds x4/sdie; rest 1 min
30/side x 4
E. Ring swing tech work 10 min
Done
August 24, 2017
Daily score: 7
Workout:
am: 90 minutes of hilly mountain biking
pm:
A. Single arm suitcase barbell deadlift; 8 reps x4/side; rest 1 min bw sides
85x8/sidex4
B. Staggered stance DB power snatch; 8 reps x4/side; rest 1 min sides
35x8/sidex4
+
10 min amrap:
10 power clean 65#
10 thrusters 65#
10 power snatch 65#
10 OHS 65#
2 rounds +10 +10 +10
+
D. Lunge matrix with arm reaches (see text); 3 reps on each leg with
each arm position (no arm action, in front right rotational, in front
left rotational, overhead right lean, overhead left lean, forward
reach to overhead reach)
Done
E1. Standing in place B march; 3 reps x3; rest as needed
done
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
done
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
done
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
done
It was really great to get back on my bike today. I went alone and that made it awesome too. Just me in the forest...it was heavenly. Workout went well. AMRAP was tough, I did everything unbroken until the last power snatches which I did 3/4/3. I really wanted to get through 3 rounds...next time. It was kinda fun though :). That damn lunge matrix takes so much patience and takes forever! Somewhere in the middle of it I wondered if anyone else follows it to a tee like I do...because it really is tedious. I think it adds up to 360 lunges. So it must be good for me ;). I do feel quite limber after. E series went well. Looking forward to trying some handstand walking today! Thanks!
Workout:
am: 90 minutes of hilly mountain biking
pm:
A. Single arm suitcase barbell deadlift; 8 reps x4/side; rest 1 min bw sides
85x8/sidex4
B. Staggered stance DB power snatch; 8 reps x4/side; rest 1 min sides
35x8/sidex4
+
10 min amrap:
10 power clean 65#
10 thrusters 65#
10 power snatch 65#
10 OHS 65#
2 rounds +10 +10 +10
+
D. Lunge matrix with arm reaches (see text); 3 reps on each leg with
each arm position (no arm action, in front right rotational, in front
left rotational, overhead right lean, overhead left lean, forward
reach to overhead reach)
Done
E1. Standing in place B march; 3 reps x3; rest as needed
done
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
done
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
done
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed
done
It was really great to get back on my bike today. I went alone and that made it awesome too. Just me in the forest...it was heavenly. Workout went well. AMRAP was tough, I did everything unbroken until the last power snatches which I did 3/4/3. I really wanted to get through 3 rounds...next time. It was kinda fun though :). That damn lunge matrix takes so much patience and takes forever! Somewhere in the middle of it I wondered if anyone else follows it to a tee like I do...because it really is tedious. I think it adds up to 360 lunges. So it must be good for me ;). I do feel quite limber after. E series went well. Looking forward to trying some handstand walking today! Thanks!
Tuesday, August 22, 2017
August 22, 2017
Daily score: 8
Workout:
Airdyne bike 10 min time trial
156 cals
3.8 miles
646 kJ
pace above 200 watts the whole time
(not sure what metric to track on the bike?)
+
A. Barbell hip thrusts; 8 reps x5; rest 90 seconds
135
145
150
155
155
B1. Single leg hip thrusts; 10 reps x5/side; rest 1 min
done
B2. Single arm KB snatch; 8 reps x5/side rest 1 min
26# kb for all
B3. Single arm suitcase deadlifts; 8 reps x5/side; rest 1 min
85# for all
+
mobility work 15-20 min
done, glutes, hips
I did quite a bit of FRC hip stuff with Scott at the gym this morning. Airdyne trial went well, I did notice things got tough right around 2 mins when my arms fatigued. Then I started standing every 30 seconds or so to help keep the pace up. Deadlifts are limited by my grip strength but they are still challenging at 85. Thanks!
Workout:
Airdyne bike 10 min time trial
156 cals
3.8 miles
646 kJ
pace above 200 watts the whole time
(not sure what metric to track on the bike?)
+
A. Barbell hip thrusts; 8 reps x5; rest 90 seconds
135
145
150
155
155
B1. Single leg hip thrusts; 10 reps x5/side; rest 1 min
done
B2. Single arm KB snatch; 8 reps x5/side rest 1 min
26# kb for all
B3. Single arm suitcase deadlifts; 8 reps x5/side; rest 1 min
85# for all
+
mobility work 15-20 min
done, glutes, hips
I did quite a bit of FRC hip stuff with Scott at the gym this morning. Airdyne trial went well, I did notice things got tough right around 2 mins when my arms fatigued. Then I started standing every 30 seconds or so to help keep the pace up. Deadlifts are limited by my grip strength but they are still challenging at 85. Thanks!
Sunday, August 20, 2017
August 20, 2017
Daily score: 7 (really sore biceps/triceps and lats a bit too)
Workout:
A. Split jerk; build to a tough single
155
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x4/side; rest 90 sec
20#kb, done
C1. Supine windshield wipers; 20 reps x4; rest 90 seconds
20x4
C2. Hanging knee raises omni directional (wide, medium, narrow); 15
reps alternating plane per rep x4; rest as needed to recovery
15x4
+
3 rounds for time:
400m heavy continuous sled drag
20 no push up burpee box jumps
Sled plus 65# (about 140#)
31:45
+
mobility work 20-30 min
Arms/shoulders
I love to split jerk. Felt great to do it again. My form could probably use some refreshing after not doing it for so long. I wanted to add more weight after 155 but truth was that was a tough rep. I did way better with the OH barbell walks. Both arms felt more equal this week. That is a cool challenge. C series was good. WOD was so hard! The 400m from my garage includes the hill in the route so it added some spice. I know my transitions took way too long. I was dripping and hit the floor after this one...but then hopped right on the air dyne. What a great way to cool down. Way better than pacing around the garage. Arms were so sore I hated to even mobilize them but it sure was smart. They feel a lot better now. Thanks!
Workout:
A. Split jerk; build to a tough single
155
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x4/side; rest 90 sec
20#kb, done
C1. Supine windshield wipers; 20 reps x4; rest 90 seconds
20x4
C2. Hanging knee raises omni directional (wide, medium, narrow); 15
reps alternating plane per rep x4; rest as needed to recovery
15x4
+
3 rounds for time:
400m heavy continuous sled drag
20 no push up burpee box jumps
Sled plus 65# (about 140#)
31:45
+
mobility work 20-30 min
Arms/shoulders
I love to split jerk. Felt great to do it again. My form could probably use some refreshing after not doing it for so long. I wanted to add more weight after 155 but truth was that was a tough rep. I did way better with the OH barbell walks. Both arms felt more equal this week. That is a cool challenge. C series was good. WOD was so hard! The 400m from my garage includes the hill in the route so it added some spice. I know my transitions took way too long. I was dripping and hit the floor after this one...but then hopped right on the air dyne. What a great way to cool down. Way better than pacing around the garage. Arms were so sore I hated to even mobilize them but it sure was smart. They feel a lot better now. Thanks!
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