Daily score: 7 (arms still sore from weight vest workout)
Workout:
A. Power snatch x1/hang power snatch x1/hang squat snatch x1/OHS x1 -
1 complex on the 75 seconds for 8 intervals (increase load every 2
sets)
75, 75, 80, 80, 85, 85, 95, 95
B. Squat clean x1/hang squat clean x1/push jerk x1/split jerk x1/front
squat x5; rest 2 min x6 complexes
95, 95, 95, 95, 95, 95
C1. Deadlift; 5x5; rest 1 min
175, 185, 195, 195, 205
C2. Side plank; 30 seconds x5/side; rest 30 sec
done
C3. Hollow body hold; 1 min x5; rest 30 sec
1 min, 1 min, 1 min, 45/15 with bent knee, 45/15 with bent knee
D1. Tuck front lever hold; 30 seconds x4; rest 30 sec
done
D2. HS hold wall facing; 1 min x4; rest 1 min
unbroken, unbroken, break at 45, unbroken
+
EMOM 8 min
Odd- row sprint 10 seconds @100%
Even - 8 lateral bar over burpees
done (around 70m on each sprint)
+
EMOM 8 min
Odd- bike sprint 10 seconds @100%
Even - 4 burpee box jumps 20"
done (around 7 cals per sprint)
This was a solid well rounded workout and I was starving and tired by the end, took me 2-ish hours. Complexes were great practice. My shoulders are still pretty tight from the weight vest workout (probably more the push ups than pull ups). I had a terrible time HS walking in my warm up. DL's felt solid. The one minute HS holds were a push, arms are just worn out, and I think the combo with the lever hold was spicy. EMOMs felt great. Thanks!
Monday, April 29, 2019
April 28, 2019
Daily score: 9
Workout:
Outdoor day
Mountain biking, 3 hours
This was an epic day for me. I had so many breakthroughs on technical stuff. I also fueled perfectly and felt great on the climbs. Best ride of the season thus far. I'm really learning to maintain my speed through the corners and go over the bigger rocks/roots with ease. I passed 17 people on the climb and what was better- was passed by no one! So fun. Thanks!
Workout:
Outdoor day
Mountain biking, 3 hours
This was an epic day for me. I had so many breakthroughs on technical stuff. I also fueled perfectly and felt great on the climbs. Best ride of the season thus far. I'm really learning to maintain my speed through the corners and go over the bigger rocks/roots with ease. I passed 17 people on the climb and what was better- was passed by no one! So fun. Thanks!
Friday, April 26, 2019
April 26, 2019
Daily score: 7
Workout:
AM
400 5 breath rest continuous swim (take the breaths every 50)
done, around 10 mins
+
Flip turn practice; accumulate 10-20 attempts and drills:
https://www.youtube.com/watch?
done
+
3 rounds for time:
Swim 100y
Kick 50y
12:05
+
Swim 10 min easy cool down
done
PM
4 rounds For time:
2 squat snatch @80% 1rm
8 CTB pull ups
5:59, 95#
rest as needed to recovery
4 rounds for time:
2 squat clean and jerk @80% 1rm
8 kipping hspu
7:30, 125#
rest as needed to recovery
10 min amrap with weighted vest
5 pull ups
10 push ups
15 air squats
5 rounds +5 +3 with 20# vest
+
run 10 min easy cool down
done
+
mobility work 20-30 min
done
Swimming felt great for my sore body. My glutes and lats are still sore and tight since the ski erg workout and leg day. I really felt some burning in my right shoulder swimming and lats/shoulder stretch while arms were extended on the kick board. Flip turns started out pretty funny and uncoordinated but after 5-6 attempts I was able to swim toward the wall, take a big breath, make the turn and take a stroke. My problem is keeping my nose clear and not end up on the pool floor after I push off.
The snatch wod was easier than the C and J. I failed one clean by getting to loose in the bottom. I did all doubles on the CTB and went unbroken on the HSPUs. The 10 min amrap was so hard. Pull ups and push ups with that weight vest blew my mind! I have so so so much respect for the athletes that did that at the games a few years back. I could have made my vest lighter I guess, but either way, I'm sure it's hard. Push ups I had to do as doubles most of the way. Jogging felt great in the lovely weather. Feeling good. Brother unexpectedly is in town this weekend so got this done so I can hang with him tomorrow. Life is just so busy right now but also very good. Thank you!
Workout:
AM
400 5 breath rest continuous swim (take the breaths every 50)
done, around 10 mins
+
Flip turn practice; accumulate 10-20 attempts and drills:
https://www.youtube.com/watch?
done
+
3 rounds for time:
Swim 100y
Kick 50y
12:05
+
Swim 10 min easy cool down
done
PM
4 rounds For time:
2 squat snatch @80% 1rm
8 CTB pull ups
5:59, 95#
rest as needed to recovery
4 rounds for time:
2 squat clean and jerk @80% 1rm
8 kipping hspu
7:30, 125#
rest as needed to recovery
10 min amrap with weighted vest
5 pull ups
10 push ups
15 air squats
5 rounds +5 +3 with 20# vest
+
run 10 min easy cool down
done
+
mobility work 20-30 min
done
Swimming felt great for my sore body. My glutes and lats are still sore and tight since the ski erg workout and leg day. I really felt some burning in my right shoulder swimming and lats/shoulder stretch while arms were extended on the kick board. Flip turns started out pretty funny and uncoordinated but after 5-6 attempts I was able to swim toward the wall, take a big breath, make the turn and take a stroke. My problem is keeping my nose clear and not end up on the pool floor after I push off.
The snatch wod was easier than the C and J. I failed one clean by getting to loose in the bottom. I did all doubles on the CTB and went unbroken on the HSPUs. The 10 min amrap was so hard. Pull ups and push ups with that weight vest blew my mind! I have so so so much respect for the athletes that did that at the games a few years back. I could have made my vest lighter I guess, but either way, I'm sure it's hard. Push ups I had to do as doubles most of the way. Jogging felt great in the lovely weather. Feeling good. Brother unexpectedly is in town this weekend so got this done so I can hang with him tomorrow. Life is just so busy right now but also very good. Thank you!
Thursday, April 25, 2019
April 25, 2019
Daily score: 8
Workout:
A1. Back squat; 10, 10, 10; rest 30 sec
95, 105, 105
A2. Rear foot elevated split squat jumps; 10 reps x3/side; rest 10 sec
(unloaded)
done x 10/side x3
A3. Bike 2 min @continuous hard effort x3; rest 2 min
done x2 min x3
B1. Deadlift; 10, 10, 10; rest 30 sec
135, 135, 135
B2. Jumping good mornings; 10, 10, 10; rest 30 sec
35# bar x10 x3
B3. Single leg RDL; 8-10x3/side; rest 10 sec
35# bar x10/side x3
B4. Bike sprint 1 min @hard effort x3; rest 2 min
done x3
+
Bike 20 min easy and continuous
done
What a great workout. The bike sprints are what stick out as hard but it was all a solid challenge. Felt great to get the legs pumped up. Thanks!
Workout:
A1. Back squat; 10, 10, 10; rest 30 sec
95, 105, 105
A2. Rear foot elevated split squat jumps; 10 reps x3/side; rest 10 sec
(unloaded)
done x 10/side x3
A3. Bike 2 min @continuous hard effort x3; rest 2 min
done x2 min x3
B1. Deadlift; 10, 10, 10; rest 30 sec
135, 135, 135
B2. Jumping good mornings; 10, 10, 10; rest 30 sec
35# bar x10 x3
B3. Single leg RDL; 8-10x3/side; rest 10 sec
35# bar x10/side x3
B4. Bike sprint 1 min @hard effort x3; rest 2 min
done x3
+
Bike 20 min easy and continuous
done
What a great workout. The bike sprints are what stick out as hard but it was all a solid challenge. Felt great to get the legs pumped up. Thanks!
Tuesday, April 23, 2019
April 23, 2019
Daily score: 8
Workout:
Ski erg sprint 3 attempts to establish max wattage
309
+
Ski erg sprint 3 attempts to establish fastest /500m pace
2:08
2:10
2:05
+
Ski erg 2k for time
9:15
+
A1. Strict pull ups; amrap unbroken x3; rest 1 min
7, 7, 5
A2. Strict hspu; amrap unbroken x3; rest 1 min
10, 7, 7
B1. Hanging L hiold; amsap x3; rest 1 min
20, 21, 15
B2. Arch body rock; 1 min accumulated x3; rest 1 min
done
B3. Side plank; 45 sec x3/side; rest 1 min
done
B4. HS walk; 50 feet AFAP in sets of 10 feet unbroken x3; rest as needed to recovery
Done in 10's
Workout:
Ski erg sprint 3 attempts to establish max wattage
309
+
Ski erg sprint 3 attempts to establish fastest /500m pace
2:08
2:10
2:05
+
Ski erg 2k for time
9:15
+
A1. Strict pull ups; amrap unbroken x3; rest 1 min
7, 7, 5
A2. Strict hspu; amrap unbroken x3; rest 1 min
10, 7, 7
B1. Hanging L hiold; amsap x3; rest 1 min
20, 21, 15
B2. Arch body rock; 1 min accumulated x3; rest 1 min
done
B3. Side plank; 45 sec x3/side; rest 1 min
done
B4. HS walk; 50 feet AFAP in sets of 10 feet unbroken x3; rest as needed to recovery
Done in 10's
I watched some ski erg technique videos and did my best to mimic them. I added the video so you could let me know if you see anything I should fix before it becomes a bad habit. It's a fun new challenge. I enjoyed it. I have no idea how fast 'i should' be going and that was kinda liberating. I did feel some fatigue going into the pull ups and hspu's, not bad though. The HS walking went great the first round and tough the last round just do to muscle fatigue. So good to be back on track. Thanks!
April 22, 2019
Daily score: 8
Workout:
Mountain biking, 2.5 hours
I could describe how derailed the weekend got but I doubt it would be super interesting. Part of the problem was being up all night at work friday. But...the good news is- I was recovered and had a great ride on Monday. Legs felt way stronger than last thursday, as did my lungs. Looking forward to a good training sesssion this evening. Thanks!
Workout:
Mountain biking, 2.5 hours
I could describe how derailed the weekend got but I doubt it would be super interesting. Part of the problem was being up all night at work friday. But...the good news is- I was recovered and had a great ride on Monday. Legs felt way stronger than last thursday, as did my lungs. Looking forward to a good training sesssion this evening. Thanks!
Friday, April 19, 2019
April 19, 2019
Daily score: 8
Workout:
Granite Games Qualifier #5
3 RFT, 15 minute cap:
50 foot HS walk (minimum 5 feet at a time)
18 CTB
50 foot Dbl DB front rack walking lunge with 35's
13:05
Soooo satisfied to have finished this one. I think the ticket for me was being able to do 5 foot sections on the HS walk. I didn't even try for 10's, just did quick 5's. The CTB was where I spent most of my time. I had the first round done in 3:40. Thanks!
Workout:
Granite Games Qualifier #5
3 RFT, 15 minute cap:
50 foot HS walk (minimum 5 feet at a time)
18 CTB
50 foot Dbl DB front rack walking lunge with 35's
13:05
Soooo satisfied to have finished this one. I think the ticket for me was being able to do 5 foot sections on the HS walk. I didn't even try for 10's, just did quick 5's. The CTB was where I spent most of my time. I had the first round done in 3:40. Thanks!
Subscribe to:
Comments (Atom)