Daily score: 9
Workout:
walk/hike 60-90 minutes
This was so enjoyable. It was a beautiful even and I took the dog. He loved this programming :). Body is feeling great! I got home a little late this day from work so swapped the order with the swim workout. Gonna swim today. Thanks!
Thursday, May 30, 2019
Wednesday, May 29, 2019
May 28, 2019
Daily score: 7 (some soreness but not terrible)
Workout:
Mountain biking
3 hours of hilly and technical riding. Not sure how far.
This was probably perfect to workout whatever soreness I had. I actually felt really strong riding. Probably one of the smoothest technical days I've had. I had the time to ride longer but felt like my body was asking me to be reasonable after a weekend of partying and doing murph. It was still a very productive hard ride. Thanks!
Workout:
Mountain biking
3 hours of hilly and technical riding. Not sure how far.
This was probably perfect to workout whatever soreness I had. I actually felt really strong riding. Probably one of the smoothest technical days I've had. I had the time to ride longer but felt like my body was asking me to be reasonable after a weekend of partying and doing murph. It was still a very productive hard ride. Thanks!
Monday, May 27, 2019
May 27, 2019
Daily score: 9
Workout:
Murph with a 14# weight vest
67:10
1st mile: 9:37
end of pull ups at: 22:15
end of push ups at: 42:37
end of squats: 56:40
last mile: 10:27
So proud of finally doing this in a weight vest! And faster than I had thought, I thought around an hour and a half. It was all hard and my body kept suggesting removing the damn vest. I am so satisfied with this accomplishment and so proud of my body holding up. A lot of thanks to you for working me up to it. It was super challenging and I'll be sore but nothing is in pain. Thanks! And happy memorial day! Also know as my birthday ;).
Workout:
Murph with a 14# weight vest
67:10
1st mile: 9:37
end of pull ups at: 22:15
end of push ups at: 42:37
end of squats: 56:40
last mile: 10:27
So proud of finally doing this in a weight vest! And faster than I had thought, I thought around an hour and a half. It was all hard and my body kept suggesting removing the damn vest. I am so satisfied with this accomplishment and so proud of my body holding up. A lot of thanks to you for working me up to it. It was super challenging and I'll be sore but nothing is in pain. Thanks! And happy memorial day! Also know as my birthday ;).
Saturday, May 25, 2019
May 25, 2019
Daily score: 8
Workout:
A. Squat snatch; 4 doubles @70-80% 1rm; rest 30-75 sec bw sets
85, 90, 90, 95
B. Squat clean and jerk; 4 doubles @70-80% 1rm; rest 30-75 sec bw sets
110, 115, 120, 125
C. Front squat; 3x3; rest 2 min
135, 145, 150
+
At murph pace with weighted vest
run 400m
+
20 pull ups
20 push ups
70 air squats
+
Run 400m
14# vest
9:12
I got a tetanus shot in my left delt yesterday and it's actually pretty sore! Doubt it made any impact. Snatching felt great. Clean and jerk's felt hard at 120 and 125. Squatting felt good. Murph at pace made me hurt...the second run was painful. I think because I was pushing the pace. Damn, it's a tough little combo. Thanks!
Workout:
A. Squat snatch; 4 doubles @70-80% 1rm; rest 30-75 sec bw sets
85, 90, 90, 95
B. Squat clean and jerk; 4 doubles @70-80% 1rm; rest 30-75 sec bw sets
110, 115, 120, 125
C. Front squat; 3x3; rest 2 min
135, 145, 150
+
At murph pace with weighted vest
run 400m
+
20 pull ups
20 push ups
70 air squats
+
Run 400m
14# vest
9:12
I got a tetanus shot in my left delt yesterday and it's actually pretty sore! Doubt it made any impact. Snatching felt great. Clean and jerk's felt hard at 120 and 125. Squatting felt good. Murph at pace made me hurt...the second run was painful. I think because I was pushing the pace. Damn, it's a tough little combo. Thanks!
Friday, May 24, 2019
May 23, 2019
Daily score: 7
Workout:
A. Single arm DB OH walking lunge; 100 feet AFAP (pick a load that is
light enough that you think you can do it in 4x25 unbroken segments
with no rest at the ends just turn around and go, but heavy enough
that you're not sure you can make it. If you can't do this with DB,
use barbell OH in snatch grip)
30# DB, switched every 25’ quickly
40# DB, switched at 50’
B. Sandbag step ups; 1 min continuous alternating legs on 20"; rest 3
min actviely on indoor bike trainer x3 sets
70# bag
13,15,16
C. Single leg snatch grip RDL; 8-10x3; rest 2 min
55# x8, 45x10, 45x10
D. Pistols; 10 reps AFAP x3; rest 2 min
:32
:27
:22
E1. Star plank; 1 min x3; rest 1 min
x3 unbroken
E2. Hollow body hold; 1 min x3; rest 1 min
UB, UB, 35/25
E3. HAnging L hold; 1 min x3; rest 1 min
20/20/20
15/15/15/15
20/20/20 with bent knees
Did the lunge thing twice to get the weight right. Quads were sore, funny I felt my legs more than the DB overhead. Forearms have been tight all day too. Left leg has an easier time with the rdls. Pistols were harder than usual d/t the sore quads. Abs are sore today after the core series. Enjoying my rest day. Thanks!
Workout:
A. Single arm DB OH walking lunge; 100 feet AFAP (pick a load that is
light enough that you think you can do it in 4x25 unbroken segments
with no rest at the ends just turn around and go, but heavy enough
that you're not sure you can make it. If you can't do this with DB,
use barbell OH in snatch grip)
30# DB, switched every 25’ quickly
40# DB, switched at 50’
B. Sandbag step ups; 1 min continuous alternating legs on 20"; rest 3
min actviely on indoor bike trainer x3 sets
70# bag
13,15,16
C. Single leg snatch grip RDL; 8-10x3; rest 2 min
55# x8, 45x10, 45x10
D. Pistols; 10 reps AFAP x3; rest 2 min
:32
:27
:22
E1. Star plank; 1 min x3; rest 1 min
x3 unbroken
E2. Hollow body hold; 1 min x3; rest 1 min
UB, UB, 35/25
E3. HAnging L hold; 1 min x3; rest 1 min
20/20/20
15/15/15/15
20/20/20 with bent knees
Did the lunge thing twice to get the weight right. Quads were sore, funny I felt my legs more than the DB overhead. Forearms have been tight all day too. Left leg has an easier time with the rdls. Pistols were harder than usual d/t the sore quads. Abs are sore today after the core series. Enjoying my rest day. Thanks!
Wednesday, May 22, 2019
May 22, 2019
Daily score: 8
Workout:
2 sets each for time with weighted vest:
Run 400m
...
20 pull ups
30 push ups
30 air squats
...
Run 400m
9:38
9:14
(14# vest)
...
In between sets perform 15 min of work as follows
5 min easy ski erg
5 min easy indoor bike trainer
5 min easy jump roping (single unders, speed steps, single leg hops,
boxer footwork practice, etc)... rest as needed here it doesn't need
to be continuous but try to keep yourself moving as much as you can
while still feeling like it's easy)
done
+
Handstand walk tech work self directed. Spent anywhere from 5-30 min
depending on the skill of the movement you want to work on and how it
feels based on previous work. Can also just do static work if you'd
like. Report in how you spend the time and how much.
Workout:
2 sets each for time with weighted vest:
Run 400m
...
20 pull ups
30 push ups
30 air squats
...
Run 400m
9:38
9:14
(14# vest)
...
In between sets perform 15 min of work as follows
5 min easy ski erg
5 min easy indoor bike trainer
5 min easy jump roping (single unders, speed steps, single leg hops,
boxer footwork practice, etc)... rest as needed here it doesn't need
to be continuous but try to keep yourself moving as much as you can
while still feeling like it's easy)
done
+
Handstand walk tech work self directed. Spent anywhere from 5-30 min
depending on the skill of the movement you want to work on and how it
feels based on previous work. Can also just do static work if you'd
like. Report in how you spend the time and how much.
24 mins working on walking
6 mins working on kicking up to static holds
a couple 15' walks
a handful of 10' walks
lots of 6' walks
Running felt great. Pull ups went as usual. Push ups felt worse than last time, fatigued fast. I'm guessing this is d/t being on the bike so long yesterday basically in the top of a plank position. I shaved off time on the second round by doing smaller quick sets on the push ups (went from 5's to 4/3/3). Thank you for the handstand time. This skill is still a wonder to me. It's something I never imagined I'd be able to do and really don't want to lose. At the same time I find progress fleeting and am often confused on what brings me success vs. struggle. Today felt about average for the last 6 months or so. And average is great! Way better than a struggle day. Working on kicking up to static holds versus planting my hands first. Hopefully video says more than my words. Thanks!
May 21, 2019
Daily score: 8
Workout:
Mountain biking
5 hrs 45 mins
27.22 miles
42-4500 feet elevation gain
1st climb: 38 mins
2nd climb: 43 mins
1st lap: 2:11
2nd lap: 2:14
(Sandy Ridge)
Did two full laps and then another 2/3rds. Basically the same ride I did in the beginning of May (May 4). Felt really great on the first lap. Legs and low back weren't too achy until the third climb. I was also just ready to be done by then. I was alone and hardly saw anyone else and started thinking about all the things I needed to get done at home. It also was wet and slick so took a lot of concentration and care, not as fun as the dry and fast days. My neck was definitely fatigued by the end. Next day- I'm a little stiff and quads are sore but feel otherwise great. The success was nutrition! Felt good the whole time. Eating every 45 mins. Thanks!
Workout:
Mountain biking
5 hrs 45 mins
27.22 miles
42-4500 feet elevation gain
1st climb: 38 mins
2nd climb: 43 mins
1st lap: 2:11
2nd lap: 2:14
(Sandy Ridge)
Did two full laps and then another 2/3rds. Basically the same ride I did in the beginning of May (May 4). Felt really great on the first lap. Legs and low back weren't too achy until the third climb. I was also just ready to be done by then. I was alone and hardly saw anyone else and started thinking about all the things I needed to get done at home. It also was wet and slick so took a lot of concentration and care, not as fun as the dry and fast days. My neck was definitely fatigued by the end. Next day- I'm a little stiff and quads are sore but feel otherwise great. The success was nutrition! Felt good the whole time. Eating every 45 mins. Thanks!
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