Daily score: 8 (some arm soreness but didn't effect this workout)
Workout:
A. Back squat; 3, 3, 2, 2; rest 2 min
155
165
175
185!!! (my 1 rep PR is 190)
B. Hang squat clean; 2 reps on the min for 10 min (heavier than last week)
125 x2 x10
C. Front squat; 8-10x4; rest 2 min
95x10
105x8x3
+
12 min amrap:
2 sandbag over shoulder
4 deadlift 165#
12 wall balls
7 rounds +2 +4 +4
100# sand bag
+
mobility work 20-30 min
Done
I had a stressful day and had a lot of aggression to burn off during this workout. It really felt great. Exactly what I needed today. I was super focused and grateful to be moving. 185 x 2 was a great confidence booster, second rep was definitely max effort. By the third set of the front squats my chicken legs were shaking. WOD was harder than I expected but good. Thanks! See you soon!
Monday, July 30, 2018
July 29, 2018
Daily score: 7 (sore arms/shoulders)
Workout:
9-15-21
toes to bar
DB power snatch
burpees to 6" reach
8:52
35# DB
+
A. Muscle up and CTB skills and drills 20 min
Done, toe spot MU's, box drill
B1. False grip ring to chest hold; amsap x4; rest 1 min
12, 13, 14, 15
B2. Top of ring dip support hold; amsap x4; rest 1 min
32, 31, 30, 30
B3. Bottom of ring dip support hold; amsap x4; rest 1 min
20, 15, 20, 15
B4. Negative ring muscle ups; 2 reps x4; rest as needed to recovery
2x4
C. Strict 2" deficit hspu; amrap unbroken x2; rest 2 min
2, 3
Felt like my anterior shoulders and biceps were tight/sore going in to this. WOD was fun, been awhile since I've done DB power snatch, I got faster as I went. CTB was terrible today, what a frustrating skill for me. The B series was tough, the last 2 eccentric MU's were pretty funny, not very 'slow'. Shoulders were shot by the time I got to the hspu's. Thanks!
Workout:
9-15-21
toes to bar
DB power snatch
burpees to 6" reach
8:52
35# DB
+
A. Muscle up and CTB skills and drills 20 min
Done, toe spot MU's, box drill
B1. False grip ring to chest hold; amsap x4; rest 1 min
12, 13, 14, 15
B2. Top of ring dip support hold; amsap x4; rest 1 min
32, 31, 30, 30
B3. Bottom of ring dip support hold; amsap x4; rest 1 min
20, 15, 20, 15
B4. Negative ring muscle ups; 2 reps x4; rest as needed to recovery
2x4
C. Strict 2" deficit hspu; amrap unbroken x2; rest 2 min
2, 3
Felt like my anterior shoulders and biceps were tight/sore going in to this. WOD was fun, been awhile since I've done DB power snatch, I got faster as I went. CTB was terrible today, what a frustrating skill for me. The B series was tough, the last 2 eccentric MU's were pretty funny, not very 'slow'. Shoulders were shot by the time I got to the hspu's. Thanks!
Sunday, July 29, 2018
July 28, 2018
Daily score: 8
Workout:
A. Weighted pull ups; 2-3x4; rest 90 seconds
28.5x2
28.5x2
26x2
26x2
B. Eccentric muscle ups; accumulate 12 slow controlled reps
12
C1. Bent over barbell rows; 6-8x4; rest 90 seconds
95x8
100x8
105x6
105x7
C2. DB bench press; 10-12x4; rest 90 seconds
40x12x4
D. CTB/muscle up skills and drills
Done
E1. Hollow body hold; 30 seconds x5; rest 30 sec
E2. Side plank; 30 seconds x5; rest 30 seconds
E3. Arch body rock; 30 secodns x5; rest 30 seconds
E4. Tall kneeling KB halos; 3 slow controlled reps x5; rest as needed
Done x 5, 35# kB
Some improvement on the CTB today! Everything went well. Nothing really to report. Thanks!
Workout:
A. Weighted pull ups; 2-3x4; rest 90 seconds
28.5x2
28.5x2
26x2
26x2
B. Eccentric muscle ups; accumulate 12 slow controlled reps
12
C1. Bent over barbell rows; 6-8x4; rest 90 seconds
95x8
100x8
105x6
105x7
C2. DB bench press; 10-12x4; rest 90 seconds
40x12x4
D. CTB/muscle up skills and drills
Done
E1. Hollow body hold; 30 seconds x5; rest 30 sec
E2. Side plank; 30 seconds x5; rest 30 seconds
E3. Arch body rock; 30 secodns x5; rest 30 seconds
E4. Tall kneeling KB halos; 3 slow controlled reps x5; rest as needed
Done x 5, 35# kB
Some improvement on the CTB today! Everything went well. Nothing really to report. Thanks!
Friday, July 27, 2018
July 26, 2018
Daily score: 7
Workout:
For time:
9:38 (1:57, 3:30, 5:27, 8:00, 9:38)
Done
Body felt way better today than yesterday. I had a really nice long static HS hold in warm-up. Tripped up a bunch on the first set of DU's, not sure why, could have been too close to the fan or a pleat in the mats, oh well. Managed the cleans unbroken but grip was nearly gone by rep 20. Third set of DU's was my fastest. Fun wod. So good to have DU's going better. Zero calf/leg issues. Thanks!
Workout:
For time:
100 double unders
20 hang cleans 95#
100 double unders
20 burpee box jump overs 20"
100 double unders
9:38 (1:57, 3:30, 5:27, 8:00, 9:38)
+
cool down/mobility work 20-30 min
Done
Body felt way better today than yesterday. I had a really nice long static HS hold in warm-up. Tripped up a bunch on the first set of DU's, not sure why, could have been too close to the fan or a pleat in the mats, oh well. Managed the cleans unbroken but grip was nearly gone by rep 20. Third set of DU's was my fastest. Fun wod. So good to have DU's going better. Zero calf/leg issues. Thanks!
Wednesday, July 25, 2018
July 25, 2018
Daily score: 5
Workout:
A. Back squat; 3x3; rest 2 min
125,145,145
B. Hang squat clean; 2 reps on the min for 10 min
C. Front squat; 8-10x3; rest 2 min
+
For time:
1k row
100 foot two arm OH DB walking lunges 35#/hand
500m row
100 foot front rack walking lunges 35#/hand
+
mobility work 20-30 min
10 mins active recovery on airdyne then 30 mins mobility, mostly hips
I warmed up well but at the end of my warm up I usually do some HS holds and a couple HS walks. I couldn’t even kick up because it just didn’t feel safe to do anything dynamic with as tight as my hamstrings were and how sketchy my hips felt. Back squats felt okay at 125, heavier than it should but fine. So I did 145. But then I peed a little on the first rep of 145! That has never happened and I was not impressed. I guess maybe my nervous system is fried. I finished the squats and called it good. Rode the bike for 10 mins to be good and warm to mobilize. Really worked on my hips, glutes, hami’s. Hip discomfort feels like what I imagine a 90 year old grandma’s arthritis feels like. Other than tight hami’s most of my discomfort is hip joint pain, not muscle soreness, worse on the right as usual. The same pain that eventually escalated and involved my low back and convinced me to quit running marathons. This is not near that level, just a hint. Taking a nap, pool time and then some stand up paddle boarding at the river later. Should be back on track tomorrow, injury free. Today just felt like a risk to push it. Thanks!
Workout:
A. Back squat; 3x3; rest 2 min
125,145,145
B. Hang squat clean; 2 reps on the min for 10 min
C. Front squat; 8-10x3; rest 2 min
+
For time:
1k row
100 foot two arm OH DB walking lunges 35#/hand
500m row
100 foot front rack walking lunges 35#/hand
+
mobility work 20-30 min
10 mins active recovery on airdyne then 30 mins mobility, mostly hips
I warmed up well but at the end of my warm up I usually do some HS holds and a couple HS walks. I couldn’t even kick up because it just didn’t feel safe to do anything dynamic with as tight as my hamstrings were and how sketchy my hips felt. Back squats felt okay at 125, heavier than it should but fine. So I did 145. But then I peed a little on the first rep of 145! That has never happened and I was not impressed. I guess maybe my nervous system is fried. I finished the squats and called it good. Rode the bike for 10 mins to be good and warm to mobilize. Really worked on my hips, glutes, hami’s. Hip discomfort feels like what I imagine a 90 year old grandma’s arthritis feels like. Other than tight hami’s most of my discomfort is hip joint pain, not muscle soreness, worse on the right as usual. The same pain that eventually escalated and involved my low back and convinced me to quit running marathons. This is not near that level, just a hint. Taking a nap, pool time and then some stand up paddle boarding at the river later. Should be back on track tomorrow, injury free. Today just felt like a risk to push it. Thanks!
July 24, 2018
Daily score: 5 (worked all night followed by 10 hours of jury duty, brutal)
Workout:
Run 3 miles for time on track (record split per mile)
8:32
8:15
8:11
=24:58
+
mobility work 20-30 min
5-10 mins
This was kinda crazy, I'll admit. My day started yesterday prior to going for a mountain bike ride, I did take a brief nap in the afternoon before going to work the night shift. I had jury duty for this day and was hoping they wouldn't call my number but of course, they did. And even worse, I was picked to sit on a case. So I rode, worked all night, and went right to jury duty from 8-6p. Then I hit the track. It was also 95 degrees. But I needed to move after being cooped up all day. I just wasn't entirely running on all cylinders mentally. So...I ran an extra 3 laps (.75 mile) on accident! Totally stupid. My watch was counting in meters and for some reason even though I knew I had completeed the 12th lap I thought I need the meters to equal something beyond what they said. Just plain stupidity. The splits for the 3 miles are correct though, I hit a split marker every 4 laps. And really that is quite possibly the fastest 3 miles I have ever run. I was basically drunk tired running so it didn't even hurt that bad. I was hungry after and my sister was on her way over so I had to rush stretching and hurry home. That was a mistake. I'm sore the next day but manageable. I knew it was stupid not to mobilize more but I was spent. I may or may not workout today. I'm gonna warm up and see how things feel. Thanks!
Workout:
Run 3 miles for time on track (record split per mile)
8:32
8:15
8:11
=24:58
+
mobility work 20-30 min
5-10 mins
This was kinda crazy, I'll admit. My day started yesterday prior to going for a mountain bike ride, I did take a brief nap in the afternoon before going to work the night shift. I had jury duty for this day and was hoping they wouldn't call my number but of course, they did. And even worse, I was picked to sit on a case. So I rode, worked all night, and went right to jury duty from 8-6p. Then I hit the track. It was also 95 degrees. But I needed to move after being cooped up all day. I just wasn't entirely running on all cylinders mentally. So...I ran an extra 3 laps (.75 mile) on accident! Totally stupid. My watch was counting in meters and for some reason even though I knew I had completeed the 12th lap I thought I need the meters to equal something beyond what they said. Just plain stupidity. The splits for the 3 miles are correct though, I hit a split marker every 4 laps. And really that is quite possibly the fastest 3 miles I have ever run. I was basically drunk tired running so it didn't even hurt that bad. I was hungry after and my sister was on her way over so I had to rush stretching and hurry home. That was a mistake. I'm sore the next day but manageable. I knew it was stupid not to mobilize more but I was spent. I may or may not workout today. I'm gonna warm up and see how things feel. Thanks!
Tuesday, July 24, 2018
July 23, 2018
Daily score: 8
Workout:
Outdoor day
Mountain biking, 2 hours
I went alone today and pretty much rode straight without stopping which was kinda nice and different. I was able to get more in ‘the zone’. Felt great. Thanks!
Workout:
Outdoor day
Mountain biking, 2 hours
I went alone today and pretty much rode straight without stopping which was kinda nice and different. I was able to get more in ‘the zone’. Felt great. Thanks!
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