October 30, 2018

Daily score: 6 (arms still sore)

Workout:

A. High hang power snatch; build to a 3rm

90

B. Back squat; build to a 5rm

160 (5# PR)

C. Single arm DB OHS; 10 x3/side; rest 1 min bw sides

20/25/30

D. Two arm KB snatch x5/OH walking lunge 25 feet; rest 2 min x5 complexes

26# kbs, x5 complexes

+
For time:
Row 500m
50 wall balls

4:35 (row 1:54)

Still some tricep, chest, neck soreness.  It's normal for me to have the worst soreness 2 days after a tough workout though.  Happy to even hit my old 5 rm back squat, great to add 5#'s.  Especially after a month of feeling weak and tired.  It was all about keeping tension in my low back/abs.  Thanks!

October 29, 2018

Daily score: 6 (arms so sore)

Workout:

A1. Hollow body hold; 30 seconds x5; rest 30 sec

30x5

A2. Bike sprint on indoor trainer; 30 secods @100% effort x5; rest 2 min

30x5

B1. Hanging straddle L hold; amsap x4; rest 30 sec

20, 22, 22, 22

B2. Side plank; 30 seconds x4/side; rest 30 sec

30/side x4

B3. Arch body rock; 30 seconds x4; rest as needed

30x4

C1. V-ups; 20 reps x3; rest 30 sec

20x3

C2. HAnging L flutter kicks; 30 seconds x3; rest 30 sec

30x3 with bent knees 

+
30 min @sustainable effort
2 min indoor bike trainer
20 seconds plank hold in rings in external rotation

11 rounds


Arms/chest pretty sore, which is awesome.  Even a little more soreness today, the second day.  If I had to pick a most sore region it would be the triceps.  This workout went well.  Bike trainer is definitely work.  Really heats up the legs fast.  Compared to the airdyne I feel it more in my quads than breathing.  I had to split up the V-ups on the second two rounds.  And straight leg flutter kicks could only last about 5 seconds so I went to bent knee and still had to do 15/15 seconds.  30 mins on the bike with plank was awesome, great steady challenge.  I can definitely notice my energy is finally back.  Thanks!

October 28, 2018

Daily score: 7 (some neck soreness)

Workout:

A. Weighted pull up; 2-3x3; rest 90 secnods

26x3
28.5x2x2

B. Strict CTB pull ups; amrap unbroken x3; rest 2 min

3,3,3

C. CTB butterfly tech work 10-15 min

mostly singles, a couple doubles

D. Negative ring muscle ups; accumulate 15 reps not for time

15

E1. Bench press; 5 sets of 10; rest 90 seconds

90, 85, 85, 85, 85

E2. Bent over barbell rows; 8-10x5; rest 90 seconds

75x10
85x10
90x8
90x8
90x8

+
8 min amrap:
20 S2O 35# DB/hand
40 double unders

3 rounds +1 S2O

CTB butterfly has regressed a bit.  I was able to do triples at one point.  I think I just need to touch on it here and there and not forget the rhythm.  My 15th negative mu was a pretty fast drop.  The wod went well on the du's but the db's felt pretty heavy.  Happy with my effort, that was a hard fun one.  Arms are even sore the next day which is so rare for me.  Thanks!

October 27, 2018

Daily score: 5 (out late at a party last night, hungover)

Workout:

AM
Swim at pool:
warm up
+
25y swim
3 breath rest
x10
(3 breathe rest means you inhale when you hit the wall, then put your
face back in the water to breathe out, and repeat x3)

Done x10

+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)

Anywhere from 1/2 to 3/4 the length of the pool



PM
A. Squat clean and jerk; 6 triples @75+% 1rm; rest 2min

at 108#, done

B. Overhead squat; 5x5; rest 2 min

95x5x5

C. Partial clean grip deadlift from knee; build to a 3rm

245

+
Row sprint 20 secods @100%
rest 10 sec
30 seconds max reps thrusters 55#
rest 3 min
Assault bike sprint 20 secods @100%
rest 10 sec
30 seconds max reps power snatch 55#
rest 3 min
x2 (repeat both intervals)

thrusters: 12/12
snatches: 11/11
Done

I actually felt way better after working out, it was tough to get started though.  I did the gym session first then went to the pool.  My upper back/neck is pretty sore so I took it easy on the OHS.  Deadlift limiting factor was the clean grip.  The intervals were painful...d/t the intensity.  Swimming was super enlightening.  I cannot believe how hard it was for me to exhale slowing and relaxed with my face just under the surface of the water.  I noticed that as I brought my face out I would exhale more before I inhaled.  As though I was unable to do it fully while submerged.  So interesting how hard it was to overcome that instinct...basically I couldn't overcome it.  The underwater swimming was easier and more relaxed but I didn't push the breath holding much.  Thanks!

October 25, 2018

Daily score: 7 (sore legs, quads, and back muscle soreness, the good kind)

Workout:

A. Breath retention drill

inhalation hold times: :32, 40, 45, 43, 50
exhalation hold times: :12, 14, 14, 16, 16

B1. Hanging L hold; amsap x2; rest 30 sec

:32
:22

B2. Seated straddle lift off isometric hold; amsap x2; rest 30 sec

:20
:18

B3. Arch body rock; amsap x2; rest 2 min

:38
:40

C1. Row sprint 30 seconds @100% x2; rest 20 sec
C2. Side plank; 40 seconds x2/side; rest 20 sec
C3. Tuck ups; 20 reps x2; rest as needed to recovery

Done x 2

D1. Tuck front lever hold; 20 seconds x2; rest 40 sec
D2. Assisted german hang; 20 seconds x2; rest 40 sec

Done x2

+
2 rounds for time:
12 bar facing burpees
24 calories airdyne

4:50

Definitely sore from previous workout, legs were screaming and stiff during warm up.  I didn't notice the back muscle fatigue until the arch body rocks.  Breath work was enlightening, soooooo much harder to hold on exhalation and much harder to be calm during that hold.  I imagined myself being tossed in a wave at the same time and trying to be calm.  Everything else went as expected.  Even a little more sore in the legs the next day.  Thanks!

October 24, 2018

Daily score: 8

Workout:

A. Squat snatch; build to a max

115

B. Squat clean and jerk; build to a max

145

C. 2" deficit deadlift; 3, 3, 3, 3, 3; rest 2 min

175, 185, 195, 205, 215

D. DB step overs; 12 reps x4; rest 90 seconds

35# each hand, 12x4

E. Slam balls; 5 reps as aggressively as possible x4; rest 90 seconds

30#, 5x4

F. OHS; build to a 10rm

95 (10# pr)

+
For time:
30 DB power snatch
30 box jump overs 20"
30 DB OHS (15 per arm alternating every 5)

35# DB
6:13

Felt great to get back at it.  I did feel some lightheadedness between the heavy lifts but had good energy.  All of my jerks were lazy and ugly today.  Excited to get 95x10 on the OHS, was challenging.  First two DB OHS in the WOD were fails, I just couldn't stabilize until I caught my breath a bit.  Realllly enjoyed exerting myself and getting to attempt those max's.  Thanks!

October 16, 2018

Daily score: 7

Workout:

Mountain biking, 2 hours, 12 miles

Beautiful fall day, went at my own pace and had a great time just getting out.