Daily score: 8
Workout:
sled drag (moderate load)
1 min continuous
x8
rest 1 min (alternate moving forward and backward per set)
Done
Sled + 115#
A) amrap wall facing hspu, rest 2’, amrap 2” deficit hspu, rest 2’, amrap strict hspu, rest 2’, x3
5/4/11
4/3/8
4/3/9
B) 20 mins CTB/butterfly work
20 strict ctb
4 linked CTB emom x 8mins (32 CTB)
5 butterfly pull ups emom x8mins (40 pull ups)
C) banded mu drill
20 mu’s with dip press out
D) handstand rebalancing and walking with spotter x 10-20 mins
E) 20 mins mobility
Sled drags were great. Hspu’s went well too. I got a set of 11 and after the wall facing and deficit ones, the regular ones feel easy :). The wall facing are feeling way more comfortable this week. On the CTB/bar work the strict ctb are feeling stronger and the butterfly kip is improving slowly. I did manage to stay on an 8 min emom of 4 CTB too but by round 6 they were feeling harder. Pressing out on the banded mu’s is so much easier than a few months ago. I don’t struggle or get stuck anymore. I think all the hspu’s are helping with my handstand holds too. I felt more control. Thanks!
Friday, December 29, 2017
Wednesday, December 27, 2017
December 27, 2017
Daily score: 6 (sore legs, frustrating day)
Workout:
A. Single arm DB OH walking lunges; 20 steps x3; rest 90 sec (switch
arms after 20 steps)
30, 40, 40
B. Hang squat clean; 2.2.2x3; rest 20 sec/rest 2 min
75,85,95
C. Rear foot elevated split squats @21x2; 5-6x3; rest 1min bw sides
6/side x 3
D1. Straight leg hip extension isometric; 20 seconds x4/sdie; rest 40
sec bw sides
D2. Bent knee hip extension isometrics; 20 seconds x4/side; rest 40 sec
Done x 4
E. Hollow body holds; 45 seconds x4; rest 45 seconds
45
45
15/30 hollow body hold/ bent knee hollow body hold
20/25
+
Row sprint 10 seconds @100%
rest 50 seconds
x10
All 68-76m
+
F. Hanging L hold; amsap x3; rest 2 min
22,22,19
Legs are kinda sore but not terrible. Lunges were all about shoulder stability, legs felt fine. The 40# was really challenging and more difficult on the right. I stayed light on the cleans since it has been so long. Felt good to get back at it. The straight leg iso’s are more difficult than the bent and the right leg is harder than the left in both. I just could not keep the full hollow body on the last two rounds and had to break down to bent knee. Everything else was good. Thanks!
Workout:
A. Single arm DB OH walking lunges; 20 steps x3; rest 90 sec (switch
arms after 20 steps)
30, 40, 40
B. Hang squat clean; 2.2.2x3; rest 20 sec/rest 2 min
75,85,95
C. Rear foot elevated split squats @21x2; 5-6x3; rest 1min bw sides
6/side x 3
D1. Straight leg hip extension isometric; 20 seconds x4/sdie; rest 40
sec bw sides
D2. Bent knee hip extension isometrics; 20 seconds x4/side; rest 40 sec
Done x 4
E. Hollow body holds; 45 seconds x4; rest 45 seconds
45
45
15/30 hollow body hold/ bent knee hollow body hold
20/25
+
Row sprint 10 seconds @100%
rest 50 seconds
x10
All 68-76m
+
F. Hanging L hold; amsap x3; rest 2 min
22,22,19
Legs are kinda sore but not terrible. Lunges were all about shoulder stability, legs felt fine. The 40# was really challenging and more difficult on the right. I stayed light on the cleans since it has been so long. Felt good to get back at it. The straight leg iso’s are more difficult than the bent and the right leg is harder than the left in both. I just could not keep the full hollow body on the last two rounds and had to break down to bent knee. Everything else was good. Thanks!
Tuesday, December 26, 2017
December 26, 2017
Daily score: 8
Workout:
A. Back squat; 3, 3, 2, 2, 1, 15; rest 2 min
125,135,145,155,165,95
B. Negative vertical body levers; accumulate 12 slow controlled reps
12
C. Standing single leg calf extensions; 10 reps x3; rest 1 min bw sides
D. Standing bent knee single leg calf extensions; 10 reps x3; rest 1
min bw sides
Done and done
E. Burpees; 20 reps x4; rest 3 min actively on ski erg (if needed step
up and step down with alternate legs)
Done, used bike instead of erg
+
sled drag (moderate load)
1 min continuous
x8
rest 1 min (alternate moving forward and backward per set)
Did 1 min on 1 min off x 8 of banded marches
+
5rft:
12 du’s
10 dl’s
8 Hang pwr cleans
6 box jumps
*55# bar, step ups
Squats felt good but the 165 was slow through the middle. The 15 slowed down as I got above 10 too. B, C, and D went well. I have no problem jumping up and down with the burpees. Didn’t do the drags d/t the roads as we discussed. The banded marches went fine. I jumped in with the boys and just went light and fast since they were just doing 65# bars. The cool thing was double unders felt great, seriously, no problem. I stepped up on the box jumps to not push my luck. It took 6 minutes and something. Thanks!
Workout:
A. Back squat; 3, 3, 2, 2, 1, 15; rest 2 min
125,135,145,155,165,95
B. Negative vertical body levers; accumulate 12 slow controlled reps
12
C. Standing single leg calf extensions; 10 reps x3; rest 1 min bw sides
D. Standing bent knee single leg calf extensions; 10 reps x3; rest 1
min bw sides
Done and done
E. Burpees; 20 reps x4; rest 3 min actively on ski erg (if needed step
up and step down with alternate legs)
Done, used bike instead of erg
+
sled drag (moderate load)
1 min continuous
x8
rest 1 min (alternate moving forward and backward per set)
Did 1 min on 1 min off x 8 of banded marches
+
5rft:
12 du’s
10 dl’s
8 Hang pwr cleans
6 box jumps
*55# bar, step ups
Squats felt good but the 165 was slow through the middle. The 15 slowed down as I got above 10 too. B, C, and D went well. I have no problem jumping up and down with the burpees. Didn’t do the drags d/t the roads as we discussed. The banded marches went fine. I jumped in with the boys and just went light and fast since they were just doing 65# bars. The cool thing was double unders felt great, seriously, no problem. I stepped up on the box jumps to not push my luck. It took 6 minutes and something. Thanks!
Sunday, December 24, 2017
December 24, 2017
Daily score: 7 (a little sore...upper and lower body...and back...and core lol)
Workout:
A. Wall facing strict hspu; amrap unbroken x4; rest 2 min
4, 3, 4, 2
B. Shoulder extension plank; 20 seconds x4; rest 90 seconds
20 x 4
C. Single arm plank to thoracic bridge; 5 slow controlled reps x3;
rest 1 min bw sides
5/side x 3
D1. Thumbs up band pull aparts 30 reps x3; rest 1 min
30 x 3
D2. Thumbs down band pull aparts; 30 reps x3; rest 1 min
30 x 3
E. CTB tech work 15 min (butterfly practice at low magnitude, strict
holds, larger magnitude kips, etc)
10 strict CTB
2 supinated grip CTB holds with band, 10 seconds each
Butterfly small and large practice
30 CTB pull ups in sets of 3
+
Row sprint 15 seconds @100%
rest 45 seconds
x6
98m, 98, 92, 98, 94, 101
The wall facing HSPUs were really hard! It took me some figuring out for sure. My first attempt I basically fell on my head (I'm fine ;). Then I got smart and tried a few to an abmat and with a spotter and then I felt confident enough to do them as in the video. It reminded me of how much harder wall facing shoulder taps are compared to back to the wall. Fun though, love the challenge. B and C helped me recognize how sore and tight my shoulders were. It's gonna be perfect to have tomorrow as a rest day. I love those thoracic bridges. Feel so good. I was very particular on the form on the pull aparts and did sets of 10 mostly. CTB work was good. The strict CTB are feeling like more of a sure thing. But man oh man...holding my chest to bar with a normal grip even with a band was pretty much impossible today. I did a couple hold supinated and then just gave up. I felt like I had a few good large magnitude butterfly pull up streaks, none of which I caught on video but every now and then it feels right. I was able to do 10 sets of 3 kipping CTB without fatiguing too much. Rowing was uneventful. Thanks!
Workout:
A. Wall facing strict hspu; amrap unbroken x4; rest 2 min
4, 3, 4, 2
B. Shoulder extension plank; 20 seconds x4; rest 90 seconds
20 x 4
C. Single arm plank to thoracic bridge; 5 slow controlled reps x3;
rest 1 min bw sides
5/side x 3
D1. Thumbs up band pull aparts 30 reps x3; rest 1 min
30 x 3
D2. Thumbs down band pull aparts; 30 reps x3; rest 1 min
30 x 3
E. CTB tech work 15 min (butterfly practice at low magnitude, strict
holds, larger magnitude kips, etc)
10 strict CTB
2 supinated grip CTB holds with band, 10 seconds each
Butterfly small and large practice
30 CTB pull ups in sets of 3
+
Row sprint 15 seconds @100%
rest 45 seconds
x6
98m, 98, 92, 98, 94, 101
The wall facing HSPUs were really hard! It took me some figuring out for sure. My first attempt I basically fell on my head (I'm fine ;). Then I got smart and tried a few to an abmat and with a spotter and then I felt confident enough to do them as in the video. It reminded me of how much harder wall facing shoulder taps are compared to back to the wall. Fun though, love the challenge. B and C helped me recognize how sore and tight my shoulders were. It's gonna be perfect to have tomorrow as a rest day. I love those thoracic bridges. Feel so good. I was very particular on the form on the pull aparts and did sets of 10 mostly. CTB work was good. The strict CTB are feeling like more of a sure thing. But man oh man...holding my chest to bar with a normal grip even with a band was pretty much impossible today. I did a couple hold supinated and then just gave up. I felt like I had a few good large magnitude butterfly pull up streaks, none of which I caught on video but every now and then it feels right. I was able to do 10 sets of 3 kipping CTB without fatiguing too much. Rowing was uneventful. Thanks!
Saturday, December 23, 2017
December 23, 2017
Daily score: 8
Workout:
A. Strict 2" deficit hspu; amrap unbroken x6; rest 3 min
3, 5, 5, 4, 5, 4
B. Side plank; 20 seconds x4; rest 40 sec
20/side x 4
C1. Planche leans; 20 seconsd x4; rest 40 sec
20 x 4
C2. Tuck front lever hold; 20 seconds x4; rest 40 sec
20 x 4
D. Strict ring dips; amrap unbroken x3; rest 2 min
8, 7, 7
E. Strict pull ups; amrap unbroken x3; rest 2 min
10, 6, 4
+
Row 15 min easy
191 cals
+
Cool down 20 min
Done, some HS walking with a spotter for fun, and leg stretching, glutes and hami's are sore
Super excited to even be doing deficit HSPU's. It really does feel like a Christmas gift. I take a long time to achieve things and love the process and enjoy being a perfectionist about not taking short cuts but the silly joy of reaching new milestones is still so meaningful and fun. I think that is the essence of why I do this and what I really value in life. I just wanna know I'm on the path, heading somewhere...better...not better than anyone else just better than my own yesterday. Anyhow, back on topic, HSPUs felt great. And to add to the excitement, strict ring dips were another huge surprise and improvement. I swear the last time I tried these 1 rep was max effort. I was shocked to crank out 8. The hanging tuck front levers were tough, the last 5 seconds hurt. Excited to prove the 10 strict pull ups wasn't just a party trick! This is a huge improvement too. And now every time I do it I'm gonna feel like I earned $100. They did really fall of and fatigue fast though. Felt good to row and get some of the soreness out of my legs. My dad stopped by so I played around with some HS walking. The videos are pretty much the same except in the last one I made a couple steps on my own for what that's worth. Thanks!
Workout:
A. Strict 2" deficit hspu; amrap unbroken x6; rest 3 min
3, 5, 5, 4, 5, 4
B. Side plank; 20 seconds x4; rest 40 sec
20/side x 4
C1. Planche leans; 20 seconsd x4; rest 40 sec
20 x 4
C2. Tuck front lever hold; 20 seconds x4; rest 40 sec
20 x 4
D. Strict ring dips; amrap unbroken x3; rest 2 min
8, 7, 7
E. Strict pull ups; amrap unbroken x3; rest 2 min
10, 6, 4
+
Row 15 min easy
191 cals
+
Cool down 20 min
Done, some HS walking with a spotter for fun, and leg stretching, glutes and hami's are sore
Super excited to even be doing deficit HSPU's. It really does feel like a Christmas gift. I take a long time to achieve things and love the process and enjoy being a perfectionist about not taking short cuts but the silly joy of reaching new milestones is still so meaningful and fun. I think that is the essence of why I do this and what I really value in life. I just wanna know I'm on the path, heading somewhere...better...not better than anyone else just better than my own yesterday. Anyhow, back on topic, HSPUs felt great. And to add to the excitement, strict ring dips were another huge surprise and improvement. I swear the last time I tried these 1 rep was max effort. I was shocked to crank out 8. The hanging tuck front levers were tough, the last 5 seconds hurt. Excited to prove the 10 strict pull ups wasn't just a party trick! This is a huge improvement too. And now every time I do it I'm gonna feel like I earned $100. They did really fall of and fatigue fast though. Felt good to row and get some of the soreness out of my legs. My dad stopped by so I played around with some HS walking. The videos are pretty much the same except in the last one I made a couple steps on my own for what that's worth. Thanks!
Friday, December 22, 2017
December 22, 2017
Daily score: 8
Workout:
A. Single arm DB OHS; 10 reps x2/side; rest 1min
20, 25
B. OHS; 10 reps x2; rest 90 seconds
65, 75
C. In line DB split squats @2020; 8 reps x2/side; rest 1min bw sides
30, 35
D1. Straight leg hip extension isometric; 20 seconds x3/sdie; rest 40
sec bw sides
Done
D2. Bent knee hip extension isometrics; 20 seconds x3/side; rest 40 sec
Done
C. Lateral box step ups; 12 reps x2/side; rest 1 min bw sides
12 x 2/side
D. Banded marches; 90 secodns continuous x3; rest 90 seconds
Done
+
3 rounds for time:
20 cals row
15 TTB (sets of 5 unbroken target)
8:14
(Rows between 1:10 and 1:16, all sets of 5 ttb except the very last 5 I had to do 3 and 2)
+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
Done
I kinda love the challenge of DB OHS. I feel it mostly in my low back, tension. The left shoulder is more stable than the right but the right has more mobility. Regular OHS felt good to do again. I actually felt better with more weight. Hip iso's are uncomfortable as usual but no cramping today. The WOD was kinda fun because I loved having the goal of hitting 5's on the TTB, it really was a perfect target, I was so close to hitting it! My grip definitely got tired. Feeling good and looking forward to a weekend full of friends and family and deficit HSPU's. What more could a girl want for Christmas? Thanks!
Workout:
A. Single arm DB OHS; 10 reps x2/side; rest 1min
20, 25
B. OHS; 10 reps x2; rest 90 seconds
65, 75
C. In line DB split squats @2020; 8 reps x2/side; rest 1min bw sides
30, 35
D1. Straight leg hip extension isometric; 20 seconds x3/sdie; rest 40
sec bw sides
Done
D2. Bent knee hip extension isometrics; 20 seconds x3/side; rest 40 sec
Done
C. Lateral box step ups; 12 reps x2/side; rest 1 min bw sides
12 x 2/side
D. Banded marches; 90 secodns continuous x3; rest 90 seconds
Done
+
3 rounds for time:
20 cals row
15 TTB (sets of 5 unbroken target)
8:14
(Rows between 1:10 and 1:16, all sets of 5 ttb except the very last 5 I had to do 3 and 2)
+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
Done
I kinda love the challenge of DB OHS. I feel it mostly in my low back, tension. The left shoulder is more stable than the right but the right has more mobility. Regular OHS felt good to do again. I actually felt better with more weight. Hip iso's are uncomfortable as usual but no cramping today. The WOD was kinda fun because I loved having the goal of hitting 5's on the TTB, it really was a perfect target, I was so close to hitting it! My grip definitely got tired. Feeling good and looking forward to a weekend full of friends and family and deficit HSPU's. What more could a girl want for Christmas? Thanks!
Wednesday, December 20, 2017
December 20, 2017
Daily score: 8
Workout:
A. Back squat; 5, 5, 5, 3, 3, 3; rest 2 min
105, 115, 120, 130, 140, 140
B. CTB pull up tech work 20 min - slow controlled kips, strict CTB,
linking CTB, and butterfly practice in a very small magnitude. Film
some of the work so i can look at technique and body line
Done
10 strict ctb
30-40 kipping ctb
lots of video
C. Negative vertical body levers; 5 slow controlled reps x5; rest 1 min
5x5
D1. Bent knee hollow body hold; 60 seconds x5; rest 30 sec
60x5
D2. Side body arch hold; 30 seconds x5; rest 30 sec
30/side x 5
D3. DB side bends; 12-15x5; rest 30 sec
50#x15/side x 5
D4. Snatch grip RDL; 8-10x5; rest 30 sec
95x10x2
100x10x3
D5. Seated single leg band hamstring curls; 20 reps x5/side; rest as needed
20/side x 5
+
sled drag (moderate load)
1 min continuous
x6
rest 1 min (alternate moving forward and backward per set)
Sled + 80# (approx 150#) x 1min x 6
Workout:
A. Back squat; 5, 5, 5, 3, 3, 3; rest 2 min
105, 115, 120, 130, 140, 140
B. CTB pull up tech work 20 min - slow controlled kips, strict CTB,
linking CTB, and butterfly practice in a very small magnitude. Film
some of the work so i can look at technique and body line
Done
10 strict ctb
30-40 kipping ctb
lots of video
C. Negative vertical body levers; 5 slow controlled reps x5; rest 1 min
5x5
D1. Bent knee hollow body hold; 60 seconds x5; rest 30 sec
60x5
D2. Side body arch hold; 30 seconds x5; rest 30 sec
30/side x 5
D3. DB side bends; 12-15x5; rest 30 sec
50#x15/side x 5
D4. Snatch grip RDL; 8-10x5; rest 30 sec
95x10x2
100x10x3
D5. Seated single leg band hamstring curls; 20 reps x5/side; rest as needed
20/side x 5
+
sled drag (moderate load)
1 min continuous
x6
rest 1 min (alternate moving forward and backward per set)
Sled + 80# (approx 150#) x 1min x 6
I felt sluggish today. Felt kinda heavy on the bar and less coordinated. But nothing specific is wrong, will just make the good days feel better. Squats went well other than 140 by 3 was really heavy and slow on the way up. I really enjoy the chance to work on the CTB and butterfly. I probably don't need to say much since the video says it all. I took a ton of video so figured I might as well share it even though it all looks the same. You can see my body is still kinda confused on the butterfly. The strict CTB are still feeling way better than before. As for the kipping CTB...I hope I am doing things to improve...I just keep working on a tight body line but 4-5 is still about all I can do. Negative body levers are challenging but I love them. 'D' series went fine. I enjoyed getting out with the sled today. Got some weird looks but I like to think the neighbors enjoy it. Coulda done more weight but street was slick and I didn't wanna outdo 'moderate'. Thanks!
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