Daily score: 7
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x10; rest
2 min (increase pace each 15 seconds so the last 15 is a max effort)
*rest as needed to full recovery bw sets 5/6
Done x 10
+
A. Seated Pike lifts; 10 reps x5; rest 1 min
10x5
B. Seated straddle lifts; 10 reps x5; rest 1 min
10x5
C. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
10/side x4
D1. Arch body rock; 1 min x3; rest 30 sec
1' x3
D2. Cat/camel; 5 reps x3; rest as needed
5x3
E. HAnging L straddles; 10 reps as fast as you can maintain quality of
motion x5; rest as needed
10x5
+
30 min easy continuous bike on indoor trainer
Done
Even more motivated on the trainer after feeling improvement on the trail. Everything went well other than the arch body rocks which I always hate. I couldn't do a full minute without a break. And I hated every second after about the first 10. Thanks!
Wednesday, November 14, 2018
Tuesday, November 13, 2018
November 12, 2018
Daily score: 7
Workout:
A. CTB butterfly tech work 10-15 min
Done, some pull ups only
B. Muscle up skills and drills 10-15 min
Done, feet elevated low ring rows, toe spot drill, banded, pulls on rings on bands
+
5 min amrap:
5 strict hspu
5 kipping hspu
3 rounds plus 2 strict
+
C. Negative ring muscle ups; accumulate 15 reps not for time with weighted vest
15 all with 5#'s
D. Strict ring dips; amrap unbroken x3; rest 2 min
7/6/5
F. Single leg balance matrix (touch with hand then touch with foot on 6 cones)
3x/leg, right hand, left hand, foot
Sometimes I swear I get worse at butterfly the more I try. I struggled with just butterfly pull ups today. I would say everything else went well. I wasn't able to get started until 7p so was super happy there wasn't a bunch of cardio at the end so that I was able to sleep. Thanks!
Workout:
A. CTB butterfly tech work 10-15 min
Done, some pull ups only
B. Muscle up skills and drills 10-15 min
Done, feet elevated low ring rows, toe spot drill, banded, pulls on rings on bands
+
5 min amrap:
5 strict hspu
5 kipping hspu
3 rounds plus 2 strict
+
C. Negative ring muscle ups; accumulate 15 reps not for time with weighted vest
15 all with 5#'s
D. Strict ring dips; amrap unbroken x3; rest 2 min
7/6/5
F. Single leg balance matrix (touch with hand then touch with foot on 6 cones)
3x/leg, right hand, left hand, foot
Sometimes I swear I get worse at butterfly the more I try. I struggled with just butterfly pull ups today. I would say everything else went well. I wasn't able to get started until 7p so was super happy there wasn't a bunch of cardio at the end so that I was able to sleep. Thanks!
Monday, November 12, 2018
November 11, 2018
Daily score: 8
Workout:
Outdoor day
2 hours mountain biking
This was a great great ride. We rode a trail I haven't ridden since last summer. Ends with a 20-30 minute climb out of a canyon. Last year I remember not making a lot of the last switch backs just because my legs were not able to provide any burst of power by that point. Yesterday, I rode the entire thing without coming off the bike and my legs felt like they had more in the tank. Truly amazing. Even just a few weeks of training and I can tell improvement. I think some of it is learning a better foot position on my pedal too. I noticed in my time on the trainer, without having to think about much else, that I was pedaling with my heel down, like I was taught to do horseback riding as a kid. I've been playing around with a more neutral and even toe down position and noticing how it incorporates more of my quads. Whatever it is, I noticed huge improvement yesterday. Also, meant to tell you how I feel like I am recovering faster. Last week during the workout with three 12 minute amraps, I was shot at the end of the last one, but then looked at the clock about 90 seconds after and was feeling way better and ready to go. Thanks!
Workout:
Outdoor day
2 hours mountain biking
This was a great great ride. We rode a trail I haven't ridden since last summer. Ends with a 20-30 minute climb out of a canyon. Last year I remember not making a lot of the last switch backs just because my legs were not able to provide any burst of power by that point. Yesterday, I rode the entire thing without coming off the bike and my legs felt like they had more in the tank. Truly amazing. Even just a few weeks of training and I can tell improvement. I think some of it is learning a better foot position on my pedal too. I noticed in my time on the trainer, without having to think about much else, that I was pedaling with my heel down, like I was taught to do horseback riding as a kid. I've been playing around with a more neutral and even toe down position and noticing how it incorporates more of my quads. Whatever it is, I noticed huge improvement yesterday. Also, meant to tell you how I feel like I am recovering faster. Last week during the workout with three 12 minute amraps, I was shot at the end of the last one, but then looked at the clock about 90 seconds after and was feeling way better and ready to go. Thanks!
Friday, November 9, 2018
November 9, 2018
Daily score: 6 (general soreness, mostly shoulders, tired from the week)
Workout:
AM
Swim at pool:
warm up
+
50y swim
3 breath rest
x3
rest as needed
x3 sets
+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)
Done
PM
A. Squat clean and jerk; build to a max in 3 attempts
155! 5# PR (135, 145)
B. Squat snatch; build to a max in 3 attempts
115 (115 failed twice, hit once)
+
open workout 15.5 (row/thrusters)
12:07
(10/9/9, 8/7/6, 9/6, 9)
(between 850-900 cals/hr)
Swimming felt great, helped me loosen up some stiffness. Breathing work is improving. Less panic. Shoulders felt tired going into the afternoon workout. Pretty impressed with how my legs held up this week. I did this workout today as the 5th day in a row because I work night shift tonight and really want to be able to rest tomorrow. Suuuuuppper excited about the squat clean and jerk PR. That's been a long time coming. Snatch didn't goes as well. I failed 115 twice before I hit it. I think my shoulders are just fatigued today. 15.5 hurt a bit but not as bad as I recall. I breathe way better during thrusters now than I used to and feel like I am hitting better positions. Now, to work! Thanks!
Workout:
AM
Swim at pool:
warm up
+
50y swim
3 breath rest
x3
rest as needed
x3 sets
+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)
Done
PM
A. Squat clean and jerk; build to a max in 3 attempts
155! 5# PR (135, 145)
B. Squat snatch; build to a max in 3 attempts
115 (115 failed twice, hit once)
+
open workout 15.5 (row/thrusters)
12:07
(10/9/9, 8/7/6, 9/6, 9)
(between 850-900 cals/hr)
Swimming felt great, helped me loosen up some stiffness. Breathing work is improving. Less panic. Shoulders felt tired going into the afternoon workout. Pretty impressed with how my legs held up this week. I did this workout today as the 5th day in a row because I work night shift tonight and really want to be able to rest tomorrow. Suuuuuppper excited about the squat clean and jerk PR. That's been a long time coming. Snatch didn't goes as well. I failed 115 twice before I hit it. I think my shoulders are just fatigued today. 15.5 hurt a bit but not as bad as I recall. I breathe way better during thrusters now than I used to and feel like I am hitting better positions. Now, to work! Thanks!
November 8, 2018
Daily score: 7
Workout:
12 min amrap:
30 seconds tough aerobic effort bike trainer
9 TTB
8 rounds (all 5/4 on the TTB)
rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
9 CTB
6 rounds + 6 seconds
rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
8 burpee box jumps 20"
7 rounds
+
20 min continuos sustainable bike ride on trainer
Done
It felt like my endurance with the TTB was back. CTB still aren't great, did mostly singles. By the time I was doing the 20 minutes I was beat and legs were definitely fatigued. I had some leg cramping later that night, my left adductors. Thanks!
Workout:
12 min amrap:
30 seconds tough aerobic effort bike trainer
9 TTB
8 rounds (all 5/4 on the TTB)
rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
9 CTB
6 rounds + 6 seconds
rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
8 burpee box jumps 20"
7 rounds
+
20 min continuos sustainable bike ride on trainer
Done
It felt like my endurance with the TTB was back. CTB still aren't great, did mostly singles. By the time I was doing the 20 minutes I was beat and legs were definitely fatigued. I had some leg cramping later that night, my left adductors. Thanks!
Wednesday, November 7, 2018
November 7, 2018
Daily score: 7
Workout:
A. Snatch grip 2" deficit deadlifts; 5x5; rest 2 min
105, 125, 135, 135, 145
B. Back squat; build to a 12 rep max
135 (105, 125)
C. Single arm DB squat snatch; 14 alt'ing reps x3; rest 2 min
35# x14 x3
+
7-14-21-28
Row cals
unbroken wall balls
9:11
This may not have been the longest workout but was intense. The DLs I definitely felt 'pulling' in the right hamstring insertion at the base of the butt in the bottom part of the lift, more that the left. I wouldn't call it 'pain', it just feels less elastic and a little uncomfortable. These were also limited by thumb pain :), grip. Setting a 12 rep max takes some grit. I wanted to stop after the set of 125 but knew I had a little more in me. I definitely was losing tension in my low back/core on the last few reps. Last set of the snatches was my best, they were all hard and had me out of breath but improved with practice and as my shoulders warmed up. WOD burned a little as expected but was fine, did it outside in some gorgeous fall weather. Thanks!
Workout:
A. Snatch grip 2" deficit deadlifts; 5x5; rest 2 min
105, 125, 135, 135, 145
B. Back squat; build to a 12 rep max
135 (105, 125)
C. Single arm DB squat snatch; 14 alt'ing reps x3; rest 2 min
35# x14 x3
+
7-14-21-28
Row cals
unbroken wall balls
9:11
This may not have been the longest workout but was intense. The DLs I definitely felt 'pulling' in the right hamstring insertion at the base of the butt in the bottom part of the lift, more that the left. I wouldn't call it 'pain', it just feels less elastic and a little uncomfortable. These were also limited by thumb pain :), grip. Setting a 12 rep max takes some grit. I wanted to stop after the set of 125 but knew I had a little more in me. I definitely was losing tension in my low back/core on the last few reps. Last set of the snatches was my best, they were all hard and had me out of breath but improved with practice and as my shoulders warmed up. WOD burned a little as expected but was fine, did it outside in some gorgeous fall weather. Thanks!
Tuesday, November 6, 2018
November 6, 2018
Daily score: 7 (some neck, upper body soreness)
Workout:
A1. Hollow body hold; 40 seconds x5; rest 20 sec
40x5
A2. Bike sprint on indoor trainer; 60 secods progressive effort x5;
rest 2 min (increase pace each 15 seconds so the last 15 is a max
effort)
60x5
B1. Hanging straddle L hold; amsap x5; rest 30 sec
25, 23, 20, 22, 20
B2. Side plank; 40 seconds x5/side; rest 20 sec
40/side x5
B3. Arch body rock; 40 seconds x4; rest as needed
40x5
C1. V-ups; 20 reps x4; rest 30 sec
20x4
C2. HAnging L flutter kicks; 30 seconds x4; rest 30 sec
all bent knee and 15/15 seconds x4
+
20 min @sustainable effort
2 min indoor bike trainer
20 seconds plank hold in rings in external rotation
7 rounds
rest 5 min
20 min @sustainable effort
2 min indoor bike trainer
20 seconds handstand hold against wall
7 rounds
This was tough and long. A core crusher which was awesome. Sitting up straight is harder at the moment. V-ups I had to split up and I can't begin to do 30 seconds of straight leg flutter kicks after V-ups, two sets of 15 seconds with bent knees is really hard. Bike time wasn't so bad. Getting on the bike the second time I definitely felt my quads kinda heavy and needed to loosen up. Thanks!
Workout:
A1. Hollow body hold; 40 seconds x5; rest 20 sec
40x5
A2. Bike sprint on indoor trainer; 60 secods progressive effort x5;
rest 2 min (increase pace each 15 seconds so the last 15 is a max
effort)
60x5
B1. Hanging straddle L hold; amsap x5; rest 30 sec
25, 23, 20, 22, 20
B2. Side plank; 40 seconds x5/side; rest 20 sec
40/side x5
B3. Arch body rock; 40 seconds x4; rest as needed
40x5
C1. V-ups; 20 reps x4; rest 30 sec
20x4
C2. HAnging L flutter kicks; 30 seconds x4; rest 30 sec
all bent knee and 15/15 seconds x4
+
20 min @sustainable effort
2 min indoor bike trainer
20 seconds plank hold in rings in external rotation
7 rounds
rest 5 min
20 min @sustainable effort
2 min indoor bike trainer
20 seconds handstand hold against wall
7 rounds
This was tough and long. A core crusher which was awesome. Sitting up straight is harder at the moment. V-ups I had to split up and I can't begin to do 30 seconds of straight leg flutter kicks after V-ups, two sets of 15 seconds with bent knees is really hard. Bike time wasn't so bad. Getting on the bike the second time I definitely felt my quads kinda heavy and needed to loosen up. Thanks!
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