Daily score: 6 (well rounded soreness)
Workout:
A. Toes to bar; 100 for time in sets of 5 unbroken
14:33 (tore right hand pretty good at around 80 reps, slowed me down)
B. Muscle up skills and drills 10-15 min
Done, toe spot drill, banded ring pull downs, banded transitions
C. HS walk skill work 10-15 min
Done, some 25' walks, attempts at turns/holds to walking/walking to hold
D1. Banded tuck planche; 15 seconds x5; rest 15 sec
D2. Feet elevated reverse plank; 15 seconds x5; rest 15 sec
D3. Negative vertical body levers; 5 slow controlled reps x5; rest as needed
Done x5
+
Bike sprint 1 min @max sustainable effort
bike 3 min easy and continuous
x3 sets
Done
+
bike sprint 10 seconds @max effort
bike 3 min moderate and continuous
x3 sets
Done
+
cool down/stretching 10-15 min
Done
TTB felt pretty good other than the hand tear. HS walking time was fun. Bike sprints hurt...I thought a minute max sustainable wouldn't be that bad but wow did that hurt and I went out way to hot on the first one. For the record, super sore legs the next day, I think mostly related to wednesday's workout. Thanks!
Friday, November 30, 2018
Wednesday, November 28, 2018
November 28, 2018
Daily score: 6 (arms sore, abs sore, quads sore, long day at work)
Workout:
A. Snatch pulls; 3x3; rest 2 min
105, 115, 115
B. Thruster; 20 for time @80% 1rm (From floor)
3:30 (8/6/6) at 105#
C. Front squat drop sets; 5.5.5x3; rest 30 sec/rest as needed to full
recovery (pick a load that feels like a 6 rep max. Perform 5 reps,
strip as little weight as you need off of your bar to try to perform 5
unbroken reps again on 30 sec rest, repeat one more time. After the
15 reps rest as needed. Your goal is to hit the heaviest 5.5.5 you
can on the last set and successfully make all lifts for the day
125,110,105
125,110,105
125,115,110
D. DB step overs; 20 for time @50#/hand to 20"
3:47 (4/4/4/2/2/4)
+
10-->1
unbroken single leg jump ropes
unloaded step ups with a controlled eccentric
7:36 (did each leg on the jumps, alternated the step ups and went lateral to a 24” box)
This was one of the harder workouts I’ve done. Everything shy of the snatch pulls and the wod took a lot of courage/intensity. Legs were fired up after the thrusters. Probably should have rested a tad more before starting the front squats. That drop set thing HURT. I knew I needed to up the weight on the last set but it was hard to make myself do it. I didn’t really get close to failing but the last rep of every single set of 5 was slow. The step overs with 50’s were incredibly hard. My left leg is definitely weaker. The wod was fine, I did slow controlled eccentrics and didn’t rush. Thanks!
Workout:
A. Snatch pulls; 3x3; rest 2 min
105, 115, 115
B. Thruster; 20 for time @80% 1rm (From floor)
3:30 (8/6/6) at 105#
C. Front squat drop sets; 5.5.5x3; rest 30 sec/rest as needed to full
recovery (pick a load that feels like a 6 rep max. Perform 5 reps,
strip as little weight as you need off of your bar to try to perform 5
unbroken reps again on 30 sec rest, repeat one more time. After the
15 reps rest as needed. Your goal is to hit the heaviest 5.5.5 you
can on the last set and successfully make all lifts for the day
125,110,105
125,110,105
125,115,110
D. DB step overs; 20 for time @50#/hand to 20"
3:47 (4/4/4/2/2/4)
+
10-->1
unbroken single leg jump ropes
unloaded step ups with a controlled eccentric
7:36 (did each leg on the jumps, alternated the step ups and went lateral to a 24” box)
This was one of the harder workouts I’ve done. Everything shy of the snatch pulls and the wod took a lot of courage/intensity. Legs were fired up after the thrusters. Probably should have rested a tad more before starting the front squats. That drop set thing HURT. I knew I needed to up the weight on the last set but it was hard to make myself do it. I didn’t really get close to failing but the last rep of every single set of 5 was slow. The step overs with 50’s were incredibly hard. My left leg is definitely weaker. The wod was fine, I did slow controlled eccentrics and didn’t rush. Thanks!
November 27, 2018
Daily score: 7 (sore arms)
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x10; rest
1 min (increase pace each 15 seconds so the last 15 is a SUSTAINABLE
max effort)
* sustainable max is the maximum pace you think you can maintain from
set 1 to 10 with a decreased rest interval to 1 min
Done x10
+
A. Seated Pike lifts; 12 reps with 10 sec isometric on last rep x5; rest 1 min
12x5
B. Seated straddle lifts; 12 reps with a 10 sec isometric on the last
rep x5; rest 1 min
12x5
C1. Side plank overarch; 10 reps x5/side; rest 1 min bw sides
C2. Tall kneeling paloff press with overhead reach; 5 reps with 10 sec
isometric hold on last rep x5; rest 1 min
Done x5
D1. Arch body rock; 1 min x4; rest 30 sec
D2. Cat/camel; 5 reps x4; rest 30 sec
D3. V-ups; 20 reps x4; rest as needed
Done x4, had to rest some on each arch body rock minute
+
30 min easy continuous bike on indoor trainer
Done
Bike definitely lit up my quads. Everything else went well, I can't arch body rock for a whole minute without a little break, my body hates those, but I did the best I could. Thanks!
Workout:
Bike sprint on indoor trainer; 60 secods progressive effort x10; rest
1 min (increase pace each 15 seconds so the last 15 is a SUSTAINABLE
max effort)
* sustainable max is the maximum pace you think you can maintain from
set 1 to 10 with a decreased rest interval to 1 min
Done x10
+
A. Seated Pike lifts; 12 reps with 10 sec isometric on last rep x5; rest 1 min
12x5
B. Seated straddle lifts; 12 reps with a 10 sec isometric on the last
rep x5; rest 1 min
12x5
C1. Side plank overarch; 10 reps x5/side; rest 1 min bw sides
C2. Tall kneeling paloff press with overhead reach; 5 reps with 10 sec
isometric hold on last rep x5; rest 1 min
Done x5
D1. Arch body rock; 1 min x4; rest 30 sec
D2. Cat/camel; 5 reps x4; rest 30 sec
D3. V-ups; 20 reps x4; rest as needed
Done x4, had to rest some on each arch body rock minute
+
30 min easy continuous bike on indoor trainer
Done
Bike definitely lit up my quads. Everything else went well, I can't arch body rock for a whole minute without a little break, my body hates those, but I did the best I could. Thanks!
Monday, November 26, 2018
November 26, 2018
Daily score: 7
Workout:
A. Perform 30 sets of 3 unbroken butterfly pull ups for time (chin over bar)
Done
B1. Wall facing hs shoulder taps; 10 reps as slowly and controlled as
possible x4; rest 30 sec
10x4
B2. Single arm ring plank; 20 secods x4; rest 30 sec
10/arm x4
B3. Single arm ring rows; 10 reps x4; rest 30 sec
10/arm x4
B4. Bent over thumbs up reverse flies; 12-15x4; rest 30 sec
5# x15
8# x12
8 x13
8 x12
B5. Standing DB lateral raises (take them with a hollow body from your
side all the way overhead)
8# x10 x4
C1. Bench press; 5x5; rest 10 sec
100, 105, 105, 105, 105
C2. 10 bar facing burpees @100% speed x5; rest 2 min
10x5, all 30-35 seconds
D1. Tall kneeling shoulder rotations; 5 slow controlled reps on both
arms in both directions; rest as needed as you alternate between D1/2
D2. Prone passthroughs; 5 slow controlled reps normal grip and eagle grip
Done
Got a blood blister around 70 reps on the pull ups but didn’t tear. This was good practice on the butterfly. Should probably keep working the pull ups before moving to ctb again. Everything else was challenging but went well. Arms are jello. Thanks!
Workout:
A. Perform 30 sets of 3 unbroken butterfly pull ups for time (chin over bar)
Done
B1. Wall facing hs shoulder taps; 10 reps as slowly and controlled as
possible x4; rest 30 sec
10x4
B2. Single arm ring plank; 20 secods x4; rest 30 sec
10/arm x4
B3. Single arm ring rows; 10 reps x4; rest 30 sec
10/arm x4
B4. Bent over thumbs up reverse flies; 12-15x4; rest 30 sec
5# x15
8# x12
8 x13
8 x12
B5. Standing DB lateral raises (take them with a hollow body from your
side all the way overhead)
8# x10 x4
C1. Bench press; 5x5; rest 10 sec
100, 105, 105, 105, 105
C2. 10 bar facing burpees @100% speed x5; rest 2 min
10x5, all 30-35 seconds
D1. Tall kneeling shoulder rotations; 5 slow controlled reps on both
arms in both directions; rest as needed as you alternate between D1/2
D2. Prone passthroughs; 5 slow controlled reps normal grip and eagle grip
Done
Got a blood blister around 70 reps on the pull ups but didn’t tear. This was good practice on the butterfly. Should probably keep working the pull ups before moving to ctb again. Everything else was challenging but went well. Arms are jello. Thanks!
Saturday, November 24, 2018
November 23, 2018
Daily score: 6 (a little slow from too much debauchery yesterday)
Workout:
AM
Swim at pool:
warm up
+
25y swim on alternate stroke breath (every other stroke)
rest 30 sec
25y swim on every 3rd stroke breath
rest 30 sec
25y swim on every 4th stroke breath
rest 30 sec
25y swim on every 5th stroke breath
rest 30 sec
25y swim on every 6th stroke breath
rest as needed
x3 sets
Done
+
Breathe hold freestyle swim; 25y @100% effort
rest 1 min
x4 sets
(take as little breaths as possible in the 25y swim. Aim to go the
entire thing with no breaths)
1 breath
zero breaths
1 breath
1 breath
PM
A. Squat clean and jerk; 10 reps AFAP @80% 1rm
6:30 at 125
B. Overhead squat; 20 for time @70% 1rm (from floor)
3:40 at 105 (8/7/5, all snatches, no misses)
+
3 rounds for time:
Row 20 cals
10 DB step overs 35#/hand
80 double unders
14:08
+
mobility work 20-30 min
Done
Swimming felt great. I only made the whole length without breathing the one time, but proud of that. The other 3 times I got to about 15 or 16 strokes and it takes me about 20 to go the whole way. The gym workout was a tough one. Feeling my legs the next day. My calves are even sore. Probably didn't help that I was feeling a little sluggish after wine and too much food yesterday. The clean and jerks were my wake up call. I felt much better by the OHS. And the wod hurt but was fun. Thanks!
Workout:
AM
Swim at pool:
warm up
+
25y swim on alternate stroke breath (every other stroke)
rest 30 sec
25y swim on every 3rd stroke breath
rest 30 sec
25y swim on every 4th stroke breath
rest 30 sec
25y swim on every 5th stroke breath
rest 30 sec
25y swim on every 6th stroke breath
rest as needed
x3 sets
Done
+
Breathe hold freestyle swim; 25y @100% effort
rest 1 min
x4 sets
(take as little breaths as possible in the 25y swim. Aim to go the
entire thing with no breaths)
1 breath
zero breaths
1 breath
1 breath
PM
A. Squat clean and jerk; 10 reps AFAP @80% 1rm
6:30 at 125
B. Overhead squat; 20 for time @70% 1rm (from floor)
3:40 at 105 (8/7/5, all snatches, no misses)
+
3 rounds for time:
Row 20 cals
10 DB step overs 35#/hand
80 double unders
14:08
+
mobility work 20-30 min
Done
Swimming felt great. I only made the whole length without breathing the one time, but proud of that. The other 3 times I got to about 15 or 16 strokes and it takes me about 20 to go the whole way. The gym workout was a tough one. Feeling my legs the next day. My calves are even sore. Probably didn't help that I was feeling a little sluggish after wine and too much food yesterday. The clean and jerks were my wake up call. I felt much better by the OHS. And the wod hurt but was fun. Thanks!
November 22, 2018
Daily score: 8
Workout:
60 min continuos sustainable bike ride on trainer
+
mobility work 20-30 min
Done and done
I put an audiobook on and managed to stay the whole 60 mins on the bike. It wasn't even that bad. I definitely needed the mobility time after though. Thanks!
Workout:
60 min continuos sustainable bike ride on trainer
+
mobility work 20-30 min
Done and done
I put an audiobook on and managed to stay the whole 60 mins on the bike. It wasn't even that bad. I definitely needed the mobility time after though. Thanks!
Thursday, November 22, 2018
November 21, 2018
Daily score: 8
Workout:
A. Snatch grip 2" deficit deadlifts; 5, 5, 5, 3, 3, 3; rest 2 min
145, 155, 165, 175, 185, 195
+
In a 21 min window you have 7 min to establish a:
- 1rm overhead squat
- 1rm front squat
- 1rm back squat
OHS 145 (125, 135)
FS 165 5# PR (135, 140, 145, 150, 155, 160)
BS 185 (175, 175)
+
Row 500m for time directly into a 2k row for time
1:50
9:06
So strange how these snatch grip DLs light up that tight spot at the base of the right glute but it never hurts the next day. The 3 reps at 195 nearly tore my thumbs off...or less melodramatically- nearly left a blister. Shoulders were kinda scrunchy from yesterday and OHS was tough, I had to drop the 135 and 145 rep so as not to risk getting hurt setting it back down on my neck. 145 wasn't beautiful but counted. No failed reps. Front squat felt way better this week than last. Yes, I did a gazillion reps of front squats. I did it kinda on purpose after jumping to high too soon last week. I wanted to go slow and feel confident with each jump. Worked great! I think I may have even hit 170 with more time. I messed up on the back squat and lifted 175 twice, like an idiot. Then I managed 185 but was a little scared because I nearly folded under it. I had another minute and a half but was afraid to try more without a spotter. That row combo hurt real good. My glutes hurt to sit on for the first 2 mins of the 2k. It also took about a minute after the 500 for me to pick up the pace from a slow flounder to a real row. This made me feel tough, thanks!
Workout:
A. Snatch grip 2" deficit deadlifts; 5, 5, 5, 3, 3, 3; rest 2 min
145, 155, 165, 175, 185, 195
+
In a 21 min window you have 7 min to establish a:
- 1rm overhead squat
- 1rm front squat
- 1rm back squat
OHS 145 (125, 135)
FS 165 5# PR (135, 140, 145, 150, 155, 160)
BS 185 (175, 175)
+
Row 500m for time directly into a 2k row for time
1:50
9:06
So strange how these snatch grip DLs light up that tight spot at the base of the right glute but it never hurts the next day. The 3 reps at 195 nearly tore my thumbs off...or less melodramatically- nearly left a blister. Shoulders were kinda scrunchy from yesterday and OHS was tough, I had to drop the 135 and 145 rep so as not to risk getting hurt setting it back down on my neck. 145 wasn't beautiful but counted. No failed reps. Front squat felt way better this week than last. Yes, I did a gazillion reps of front squats. I did it kinda on purpose after jumping to high too soon last week. I wanted to go slow and feel confident with each jump. Worked great! I think I may have even hit 170 with more time. I messed up on the back squat and lifted 175 twice, like an idiot. Then I managed 185 but was a little scared because I nearly folded under it. I had another minute and a half but was afraid to try more without a spotter. That row combo hurt real good. My glutes hurt to sit on for the first 2 mins of the 2k. It also took about a minute after the 500 for me to pick up the pace from a slow flounder to a real row. This made me feel tough, thanks!
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