Daily score: 7
Workout:
A1. Back squat; 5x5; rest 20 sec
125x5x5
A2. Squat snatch; 1.1.1x5; rest 10 sec/rest 3 min
85# for all
B1. Farmers hold walking lunges; 20 steps x3; rest 20 sec
35# DB in each hand x20 x3
B2. Wall balls; 40 for time x3; rest 3 min
1:25, 1:30, 1:35
C1. Singel leg RDL; 8-10x2; rest 1 min bw sides
20# DBs in each hand x10/side x2
C2. Power clean; 1.1.1x2; rest 10 sec/rest 2 min
115 for all
+
Run 10 min easy
Done
+
cool down/mobility work 20-30 min
Done
Gorgeous day. Definitely feeling some global fatigue just d/t how busy my week has been with less sleep than usual and work stress. This went well though, just overall tough. The jog in the sun felt amazing. The best thing was I had massage at the chiropractor's office after, was really great. Thanks!
Thursday, January 31, 2019
January 30, 2019
Daily score: 7
Workout:
A. Amrap unbroken pull ups x13; rest 2 min bw sets
Sets 1/5/9 - Wide grip
Sets 2/6/10 - narrow supinated grip
Sets 3/7/11 - Ring: false grip
Sets 4/8/12/13 - rope (switch top hand per set)
1-6
2-6
3-3
4-3
5-5
6-5
7-3
8-4
9-5
10-5
11-2
12-3
13- 3
B. Tall kneeling straight arm PVC in band lat pull downs; 10 reps x4;
rest 90 seconds
10x4
C. HS walk tech work 15 min
Done
+
mobility work 20-30 min
Done
I don't have a rope so I looped my dogs leash over the pull up bar and used that for the rope pull ups, worked well. Not my best HS walk day, did a few 10 foot walks and worked shoulder taps and freestanding holds. Thanks!
Workout:
A. Amrap unbroken pull ups x13; rest 2 min bw sets
Sets 1/5/9 - Wide grip
Sets 2/6/10 - narrow supinated grip
Sets 3/7/11 - Ring: false grip
Sets 4/8/12/13 - rope (switch top hand per set)
1-6
2-6
3-3
4-3
5-5
6-5
7-3
8-4
9-5
10-5
11-2
12-3
13- 3
B. Tall kneeling straight arm PVC in band lat pull downs; 10 reps x4;
rest 90 seconds
10x4
C. HS walk tech work 15 min
Done
+
mobility work 20-30 min
Done
I don't have a rope so I looped my dogs leash over the pull up bar and used that for the rope pull ups, worked well. Not my best HS walk day, did a few 10 foot walks and worked shoulder taps and freestanding holds. Thanks!
Wednesday, January 30, 2019
January 29, 2019
Daily score: 6 (tired after staying late at work, started this at 6:30p)
Workout:
A. Sandbag step overs; 20 reps x3; rest 90 seconds
Done with 70# sand bag x3
B. Quadruped band donkey kicks; 5 reps x4/side; rest 1 min bw sides
(10 sec isometric hold at top of each rep)
Done
C1. Hollow body hold on GHD machine; 45 sec x4; rest 15 sec
15/15/15
25/20
30/15
25/20
C2. Side plank; 1 min x4/side; rest 30 sec bw sides/rest as needed
before return to C1
Done x4/side, all unbroken
D. HS hold on paralletes; 1 min accumulated AFAP x4; rest as needed to recovery
40/20 for all x4
E1. Strict ring dips; amrap unbroken + amsap isometric hold at top
position x4; rest 1 min
6+10
5+12
4+10
4+8
E2. Shoulder extension plank hold; amsap x4; rest 1 min
35, 32, 30, 30
+
20 sec max reps burpees
rest 40 sec
20 sec max cals rowing
rest 40 sec
x6 sets
Done, all 6-7 burpees
Step overs were tough mostly do to the awkward burden of the sandbag. Managed each set unbroken though. Banded donkey kicks were cool, tough. I couldn't manage 45 seconds unbroken on the GHD hollow body hold, had to split it up. Side plank x1 minute is a good challenge, definitely felt it. Everything else went well. Thanks!
Workout:
A. Sandbag step overs; 20 reps x3; rest 90 seconds
Done with 70# sand bag x3
B. Quadruped band donkey kicks; 5 reps x4/side; rest 1 min bw sides
(10 sec isometric hold at top of each rep)
Done
C1. Hollow body hold on GHD machine; 45 sec x4; rest 15 sec
15/15/15
25/20
30/15
25/20
C2. Side plank; 1 min x4/side; rest 30 sec bw sides/rest as needed
before return to C1
Done x4/side, all unbroken
D. HS hold on paralletes; 1 min accumulated AFAP x4; rest as needed to recovery
40/20 for all x4
E1. Strict ring dips; amrap unbroken + amsap isometric hold at top
position x4; rest 1 min
6+10
5+12
4+10
4+8
E2. Shoulder extension plank hold; amsap x4; rest 1 min
35, 32, 30, 30
+
20 sec max reps burpees
rest 40 sec
20 sec max cals rowing
rest 40 sec
x6 sets
Done, all 6-7 burpees
Step overs were tough mostly do to the awkward burden of the sandbag. Managed each set unbroken though. Banded donkey kicks were cool, tough. I couldn't manage 45 seconds unbroken on the GHD hollow body hold, had to split it up. Side plank x1 minute is a good challenge, definitely felt it. Everything else went well. Thanks!
Tuesday, January 29, 2019
January 28, 2019
Daily score: 7
Workout:
A. Hang squat clean x1/front squat x2/hang power clean x3 - build to a
max of the complex
120
+
Bike 60 min continuous @toughest sustainable pace
Done
+
B1. Back squat; 5x5; rest 90 seconds
105, 115, 125, 135, 135
B2. Rear foot elevated single leg split squat jumps; 3 reps x5/side;
rest 90 seconds
Done x3/leg x5
I did this one tonight because I think I'll be able to squeeze in everything, even maybe the swim workout this week. Complex went well, barely made the last hang power clean at 120, definitely starfished. Legs took awhile to warm up on the bike after the weekend and felt pretty shaky when I was done with the bike. The first set of squats was heavy even though it wasn't much weight. Feeling good. Thanks!
Workout:
A. Hang squat clean x1/front squat x2/hang power clean x3 - build to a
max of the complex
120
+
Bike 60 min continuous @toughest sustainable pace
Done
+
B1. Back squat; 5x5; rest 90 seconds
105, 115, 125, 135, 135
B2. Rear foot elevated single leg split squat jumps; 3 reps x5/side;
rest 90 seconds
Done x3/leg x5
I did this one tonight because I think I'll be able to squeeze in everything, even maybe the swim workout this week. Complex went well, barely made the last hang power clean at 120, definitely starfished. Legs took awhile to warm up on the bike after the weekend and felt pretty shaky when I was done with the bike. The first set of squats was heavy even though it wasn't much weight. Feeling good. Thanks!
Monday, January 28, 2019
January 27, 2019
Daily score: 6 (sore low back, legs feel great though)
Workout:
Mountain biking, 10 miles, 2000 feet elevation gain, 2 hours
Snow shoeing, 2 hours easy
I had a swim and a gym workout but it is so rare to get this weather in January and not be working that it seem more prudent to take the opportunity to ride outside again. I HATE missing programming you write, but this just seemed like the right thing to do. I took my dog snowshoeing so he could play in the snow and then hit the mountain bike trail on the way home. I could feel my low back on the climb again. It probably just needs some time to get used to the position again. Thanks!
Workout:
Mountain biking, 10 miles, 2000 feet elevation gain, 2 hours
Snow shoeing, 2 hours easy
I had a swim and a gym workout but it is so rare to get this weather in January and not be working that it seem more prudent to take the opportunity to ride outside again. I HATE missing programming you write, but this just seemed like the right thing to do. I took my dog snowshoeing so he could play in the snow and then hit the mountain bike trail on the way home. I could feel my low back on the climb again. It probably just needs some time to get used to the position again. Thanks!
January 26, 2019
Daily score: 8
Workout:
Outdoor day- mountain biking
Sandy Ridge x2, 20 miles, 4000 feet elevation gain, around 4 hours
We had a strange break in the weather, nice and dry and warm for a few days. So got out on the mountain bike trails! This is a trail I have only ever rode one lap so two was a cool accomplishment. However, it is still only one fifth of the race, about one third of the elevation gain for the race though. The race is 100 miles and 11000 feel elevation gain. I had a few issues. First ascent my low back got pretty tight, second ascent it was pretty uncomfortable. Could just be that I haven't been on the bike in two months and was trying to push the pace. If it keeps happening, I'll work on trying to find a better position on the bike. It's just the muscles, nothing else. Also, on the second climb I felt low on fuel. I think I started snacking too late. This was a great experience though, so happy to start practicing it now. Thanks!
Workout:
Outdoor day- mountain biking
Sandy Ridge x2, 20 miles, 4000 feet elevation gain, around 4 hours
We had a strange break in the weather, nice and dry and warm for a few days. So got out on the mountain bike trails! This is a trail I have only ever rode one lap so two was a cool accomplishment. However, it is still only one fifth of the race, about one third of the elevation gain for the race though. The race is 100 miles and 11000 feel elevation gain. I had a few issues. First ascent my low back got pretty tight, second ascent it was pretty uncomfortable. Could just be that I haven't been on the bike in two months and was trying to push the pace. If it keeps happening, I'll work on trying to find a better position on the bike. It's just the muscles, nothing else. Also, on the second climb I felt low on fuel. I think I started snacking too late. This was a great experience though, so happy to start practicing it now. Thanks!
January 24, 2019
Daily score: 7
Workout:
90 minutes on bike trainer practicing nutrition/hydration
Sadly, I got stuck at work until nearly 11pm doing an emergency and had to miss this. But it all worked out because I got some good outdoor riding in over the weekend as well as some time to practice with some new homemade trail snacks. Thanks!
Workout:
90 minutes on bike trainer practicing nutrition/hydration
Sadly, I got stuck at work until nearly 11pm doing an emergency and had to miss this. But it all worked out because I got some good outdoor riding in over the weekend as well as some time to practice with some new homemade trail snacks. Thanks!
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