December 30, 2018

Daily score: 7 (feeling better)

Workout:

A1. Inverted row on barbell; amrap unbroken @21x3 x3 sets; rest 90 seconds

 6, 6, 5

A2. Hanging L hold; amsap x3; rest 90 seconds

23, 20, 20

B1. Arch body hang on pull up bar; amsap x3; rest 90 seconds (try to
get as much thoracic extension as possible while you are hanging)

40, 32, 30

B2. HS walk 50 feet accumulated x3; rest 90 sec

50x3

C1. Seated DB Z-press; 8-10x3 w/ 2 sec pause at the top of each rep; rest 1 min

20x10
25x10
30x10

C2. Bent knee L pull ups; accumulate 12 reps x3; rest 1 min

12x3 in doubles

C3. Barbell hip thrusts; 12-15 x4; rest 30 sec

125x15
125x14
125x13
125x12

C4. Semi straight legged hip extension isometrics; 20 seconds x4; rest
as needed to recovery

 20x4

D1. Assisted german hang; 30 seconds x4; rest 30 sec
D2. Shoulder extension plank hold; 20 seconds x4; rest as needed

Series x4

E. Butterfly pull ups; amrap unbroken x4; rest 90 seconds (no CTB... film these)

5, 6, 4, 6

F. Face pulls; 35 reps x3; rest 90 seconds

35x1

HS walking was challenging today but sometimes I feel like I learn more on the struggle days.  The L pull ups were tough too.  By the pull ups my shoulders were pretty tired, I was tired.  Face pulls, I only did one set because it lit up the back of my neck so much.  I was even using less resistance but I just didn't feel good.  Thanks!

December 29, 2018

Daily score: 6 (feel like I'm fighting off a cold, nothing serious)

Workout:

AM
For time:
Swim 150y
100 kick
Swim 150y



11:50


PM
A. Snatch balance x2/OHS x2 - 1 complex on the 75 seconds for 12 sets
(start at moderate effort and increase load as you go)

75, 80, 80, 80, 85, 85, 85, 90, 90, 90, 90, 95

B. Front rack walking lunges; 50 feet x4; rest 2 min

95# x20 back stepping lunges x4

+
20 seconds max reps bar facing burpees
10 sec transition
20 seconds row sprint @100% effort
10 sec transition
20 seconds bike sprint @100% effort
bike trainer @maximum sustainable pace for 5 min
rest 1 min
x6 sets
(rest as needed to full recovery bw sets 3/4)

Done, 6 burpees each round

+
mobility work 20-30 min

Done

I did the swim after the gym workout.  While doing the kicking with the board I realized my triceps were super tight and sore, maybe from the face pulls?  Not sure.  Swim went well though, most of the time was my slow kicking.  I did back stepping instead of walking lunges because it was just too nasty to take my barbell outside.  Cardio series felt great and was just what I needed to clear my sinuses :).  Thanks!

December 28, 2018

Daily score: 8

Workout:

A. Hanging L hold; amsap x4; rest 90 seconds

 22, 18, 16, 17

B. HS walk skill work 10-15 min

Done

C1. Arch body rock; 30 secnods x4; rest 30 sec
C2. Side body arch hold; 30 seconds x4; rest 30 sec
C3. Hollow body hold; 30 seconds x4; rest 30 sec
C4. Barbell hip thrusts; 10 reps x4; rest 30 sec

115, 135, 145, 145

C5. Semi straight legged hip extension isometrics; 20 secods x4; rest
as needed to recovery
 * lay on the ground with arms overhead and both heels on a 45# plate.
Squeeze legs together and push your heels into the ground and drive
your butt up off the ground as high as you can get it maintaining
straight legs, a tight body line, and your arms overhead

C series done x4

D. Butterfly pull ups; amrap unbroken x4; rest 90 seconds (no CTB... film these)

9,7,8,6

E. Face pulls; 30 reps x3; rest 90 seconds

30x3

+
cool down/stretching 10-15 min

Done

I could tell my abs were still sore from all the heavy front squats two days ago on the L-holds.  Often what gives are my lats but today it was definitely abs.  Wrist were a little sore at about 10 mins on the handstand work.  C series went well, love that hip extension isometric.  Pull ups actually felt pretty good today.  Face pulls were tough, the last set I had to stop and shake out at rep 20.  Thanks!

December 26, 2018

Daily score:9

Workout:

A. Thruster; build to a max



140 (10# PR)

B. Front squat; build to a 10 rep max - build to a 6 rep max - build
to a 3 rep max - build to a 1 rep max

10- 125
6- 145
3 - 155
1 - 170 (5# PR)

+
For time:
100 speed steps
20 DB step overs 20" w/ 35#
100 double unders
100 foot DB front rack walking lunge 35#/hand
100 speed steps
20 pistols
100 double unders

13:18

+
cool down/stretching/mobility work

Done

This was such a great workout.  Amazes me what I can do when my body is having a day like this, everything just felt right and strong and I was able to really focus and be present.  So happy about the front squat PR!  It has been years coming.  And after all those other squats, a real success.  Everything else went well.  Had to stop on the DB step overs to give my neck/shoulders a break.  Of note, the pool closed on me on Chrstmas eve so if you wanna re-use that swim workout for Saturday...I doubt I'll be able to squeeze it in before then.  Thanks so much!

December 22, 2018

Daily score: 7

Workout:

A. Santch grip push jerk; 5x5; rest 2 min


65,75,85,85,95

B. Front squat; 5x5; rest 2 min


125x5x5

C. Rear foot elevated split squats; 8-10x3/side; rest 1 min bw sides


10/side x3

+
Row sprint 30 seconds @100% effort
rest 30 seconds
Bike sprint 30 seconds @100%
rest 30 seconds
30 seconds max reps burpees to 6" reach
rest 3 min
x5 sets


Burpees: 9,9,9,10,10

+
mobility work 20-30 min

No time to swim today d/t family obligations, will do it tomorrow.  Snatch grip push jerks were ‘uncomfortable’, mostly on the eccentric.  I stayed light until I figured out how to smooth it out.  Definitely a movement I have lots of room to improve.  Everything else went well.  Bike sprints hurt each round, quads just blow up fast.  Thanks!

December 20, 2018

Daily score: 5 (worked last night, only a couple hours sleep, some leg soreness/stiffness)

Workout:

A. Alternating leg TTB; 10 reps x5; rest as needed


10x5

B. HS walk skill work 10-15 min


Done, freestanding holds and 10 foot walks

C. Single arm KB windmills; 5 slow controlled reps on both arms
x3/side; rest 1 min bw sides


35# kB
5/side x3

+
3 min amrap bar facing burpees
rest 2 min
x2


31,33

+
cool down/stretching 10-15 min

Done

This was straightforward and perfect for my state of being today.  Not my best HS day but good practice.  Everything else went really well.  Thanks!

December 19, 2018

Daily score: 7 (sore right shin, some overall soreness)

Workout:
A. Overhead squat; build to a 3rm


135

B. Back squat; build to a 10 rep max - build to a 6 rep max - build to
a 3 rep max - build to a 1 rep max


135
155
170
185

C.Rear foot elevated split squats; 8-10x3/side; rest 1 min bw sides


10/side x3

+
20 seconds max reps speed steps jump rope
40 seconds rest
x10 sets

Done, between 40 and 50 reps per 20 seconds

I had the gym to myself and needed to be physical today.  This was a good focused workout.  Which probably means I’ll be super sore again.  OHS was shaky but legit.  125 felt heavy too but I went for 135 anyway and am glad I did.  Back squat series took grit.  I didn’t want to go past 185 without a spotter especially on tired legs.  Besides, 185 very well may have been all I had.  Shins, mostly the right were a bit sore or maybe just felt ‘over stretched’, but held up fine for the jump roping.  Thanks!