Daily score: 8
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1 - 1 complex on the min
for 12 min @moderate load (increase load every 4 sets)
75x4, 85x4, 90x4
B. Front squat x3/push press x3; rest 2 min x5 complexes
85, 95, 100, 105, 110
C. Clean grip hand release deadlift; 6, 6, 6; rest 2 min
155, 155, 165
D1. Box squat; 5x5; rest 10 sec
85, 95, 105, 115, 115
D2. Rear foot elevated split squat jumps; 5 reps x5/side; rest 10 sec
done
D3. Double unders; 40 reps x5; rest 2 min
20/20, 40, 40, 40, 40
E1. Short hamstring isometric; 15 seconds @100% x3/side; rest 30 sec
done
E2. Side to side cossack squats; 3 slow controlled reps in both
directions x3; rest 30 sec
done
E3. Circling back extensions; 3 slow controled reps in both directions
x3; rest as needed
done
This was a great focused session. I worked on tension in the catch on the snatch complex. Cool to box squat again, I tried to keep a real vertical shin. I split the first set of double unders just to pause and be sure my right ankle was good, seemed fine. Everything else went well. Stoked to hopefully get 4 days of riding in a row starting tomorrow. Thanks!
Wednesday, June 26, 2019
June 25, 2019
Daily score: 8
Workout:
I got off work earlier than planned so I spent some time HS walking, and a few rounds of negative muscle ups/ close grip bench press/ and dips. Felt good to get a little moving in for the day.
Workout:
I got off work earlier than planned so I spent some time HS walking, and a few rounds of negative muscle ups/ close grip bench press/ and dips. Felt good to get a little moving in for the day.
Sunday, June 23, 2019
June 22, 2019
Daily score: 8
Workout:
Mountain biking
6 hours, 30 miles, guessing around 5k feet of climbing
Finally! A good long challenging ride and I held up great! The ankle is slightly sore the next day but barely bothered me at all during the ride. No crashes. AND I felt like I had my usual energy level back. I actually could have ridden a little bit further but we were out of food and water. I so needed to get a good long ride in for my confidence a month out from the race and going in to next week in central Oregon where we're planning to ride everyday. That's where the race is and we'll be riding as much of the route as we can. They haven't actually announced the route yet because it depends so much on snow melt but we can speculate. Thanks!
Workout:
Mountain biking
6 hours, 30 miles, guessing around 5k feet of climbing
Finally! A good long challenging ride and I held up great! The ankle is slightly sore the next day but barely bothered me at all during the ride. No crashes. AND I felt like I had my usual energy level back. I actually could have ridden a little bit further but we were out of food and water. I so needed to get a good long ride in for my confidence a month out from the race and going in to next week in central Oregon where we're planning to ride everyday. That's where the race is and we'll be riding as much of the route as we can. They haven't actually announced the route yet because it depends so much on snow melt but we can speculate. Thanks!
Thursday, June 20, 2019
June 20, 2019
Daily score: 6
Workout:
Self directed movement screen. Play around with all movements and let
me know if there are any limitations for prescription.
Squat and oly variations
hinge
upper pressing
upper pulling
dragging/pushing (prowlers)
twisting (sandbag over shoulder)
bodyweight (gymnastics, burpees, double unders, etc)
... keep this session to 60-90 minutes. Make it hard enough that you
work up a little bit of a sweat, but not so hard that it feels like a
workout. Report in
A) sqt snatch 1.1.1, rest 30”, sqt c and j 1.1.1, rest 30”, front squat x5, repeat x3
75/85/85 (snatch/c and j/fs) x3
B) 5 strict pull ups, rest 30”, 3 strict press, rest 30”, 5 DL, repeat x3
5, 85, 125 for all 3 rounds (pull ups unbroken)
C) sled pull 100ft and push back 100ft, x3
Sled plus 45#
Sled plus 90#
Sled plus 90# (pulled both ways to unload Achilles)
5 rounds:
10’ HS walk unbroken
3 sand bag over the shoulder 70#
5 burpees
20 double unders
3 CTB
5 TTB
15:48
Felt so good to move. Woke up feeling much better than yesterday. Kept weights light. Had some frequent light headedness. I backed off the sled push and traded it for a pull just to spare any ankle stress since the ankle is feeling so good. The only things that didn’t feel great: burpees made me really dizzy, and CTB and even more so TTB just didn’t feel great in my belly. But I imagine all of that will improve by tomorrow. I do work night shift tonight though. Such is life. Thanks!
Workout:
Self directed movement screen. Play around with all movements and let
me know if there are any limitations for prescription.
Squat and oly variations
hinge
upper pressing
upper pulling
dragging/pushing (prowlers)
twisting (sandbag over shoulder)
bodyweight (gymnastics, burpees, double unders, etc)
... keep this session to 60-90 minutes. Make it hard enough that you
work up a little bit of a sweat, but not so hard that it feels like a
workout. Report in
A) sqt snatch 1.1.1, rest 30”, sqt c and j 1.1.1, rest 30”, front squat x5, repeat x3
75/85/85 (snatch/c and j/fs) x3
B) 5 strict pull ups, rest 30”, 3 strict press, rest 30”, 5 DL, repeat x3
5, 85, 125 for all 3 rounds (pull ups unbroken)
C) sled pull 100ft and push back 100ft, x3
Sled plus 45#
Sled plus 90#
Sled plus 90# (pulled both ways to unload Achilles)
5 rounds:
10’ HS walk unbroken
3 sand bag over the shoulder 70#
5 burpees
20 double unders
3 CTB
5 TTB
15:48
Felt so good to move. Woke up feeling much better than yesterday. Kept weights light. Had some frequent light headedness. I backed off the sled push and traded it for a pull just to spare any ankle stress since the ankle is feeling so good. The only things that didn’t feel great: burpees made me really dizzy, and CTB and even more so TTB just didn’t feel great in my belly. But I imagine all of that will improve by tomorrow. I do work night shift tonight though. Such is life. Thanks!
Tuesday, June 18, 2019
June 17, 2019
Daily score: 6 (tight Achilles, cramps)
Workout:
A1. Power snatch x1/hang squat snatch x1; rest 20 sec/rest 90 sec x4
75,85,90,95
A2. CTB pull ups; 12 reps AFAP x4; rest 90 sec
1:12
1:07
1:01
1:07
B1. Thrusters; 5, 5, 3, 3; rest 90 sec
85,85,95,105
B2. TTB; 15 reps AFAP x4; rest 90 sec
:55
:48
:50
:49
C1. Squat clean and jerk; 1.1.1x3; rest 90 sec
115 for all
C2. Strict hspu; amrap in 1 min x3; rest 90 sec
13,10,10
D. Hollow body rock; 45 seconds x5; rest 15 sec
30 on 30 off x5 (all bent knee)
E. Arch body rock; 45 seconds x5; rest 45 sec
30 on 30 off x5 all static holds
Ironic that the two days before surgery I would have the worst cramps of my life. Not to mention, super bloated. Makes me even more happy to be getting it done. Bummed that the ankle still isn’t 100%. I just felt it in the Achilles today, kinda like I did when recovering from the break. I was careful with it and tried not to overload it today. I really needed to workout to blow off some steam and for stress management. This workout felt like therapy and I’m so glad I did it despite how I felt prior to it. Jumping down from the pull up bar felt bad on the ankle so I just landed on the good foot. The clean and jerks were the hardest lift, just feeling icky in the low belly today. I can’t do that long of a hollow body rock with that short of rest so I modified it to what I felt capable of today and it was still plenty challenging. Same for the arch body rocks. Rocking sounded awful so I just did holds. Thanks!
Workout:
A1. Power snatch x1/hang squat snatch x1; rest 20 sec/rest 90 sec x4
75,85,90,95
A2. CTB pull ups; 12 reps AFAP x4; rest 90 sec
1:12
1:07
1:01
1:07
B1. Thrusters; 5, 5, 3, 3; rest 90 sec
85,85,95,105
B2. TTB; 15 reps AFAP x4; rest 90 sec
:55
:48
:50
:49
C1. Squat clean and jerk; 1.1.1x3; rest 90 sec
115 for all
C2. Strict hspu; amrap in 1 min x3; rest 90 sec
13,10,10
D. Hollow body rock; 45 seconds x5; rest 15 sec
30 on 30 off x5 (all bent knee)
E. Arch body rock; 45 seconds x5; rest 45 sec
30 on 30 off x5 all static holds
Ironic that the two days before surgery I would have the worst cramps of my life. Not to mention, super bloated. Makes me even more happy to be getting it done. Bummed that the ankle still isn’t 100%. I just felt it in the Achilles today, kinda like I did when recovering from the break. I was careful with it and tried not to overload it today. I really needed to workout to blow off some steam and for stress management. This workout felt like therapy and I’m so glad I did it despite how I felt prior to it. Jumping down from the pull up bar felt bad on the ankle so I just landed on the good foot. The clean and jerks were the hardest lift, just feeling icky in the low belly today. I can’t do that long of a hollow body rock with that short of rest so I modified it to what I felt capable of today and it was still plenty challenging. Same for the arch body rocks. Rocking sounded awful so I just did holds. Thanks!
Monday, June 17, 2019
June 16, 2019
Daily score: 8 (ankle felt way better on wakening)
Workout:
Mountain biking
2 hours (sandy ridge)
This was a really enjoyable evening ride. I love this trail. It's just so much fun and so beautiful. It is just so rare in life for something so fun to be free. And good for you! I got to work on some technical skills and push the pace since it was a shorter ride. The cool thing was- my ankle felt great! The next day the achilles is slightly tight but no swelling or ankle pain. Thanks!
Workout:
Mountain biking
2 hours (sandy ridge)
This was a really enjoyable evening ride. I love this trail. It's just so much fun and so beautiful. It is just so rare in life for something so fun to be free. And good for you! I got to work on some technical skills and push the pace since it was a shorter ride. The cool thing was- my ankle felt great! The next day the achilles is slightly tight but no swelling or ankle pain. Thanks!
June 15, 2019
Daily score: 6 (ankle still weird)
Workout:
A1. Squat snatch; 6 AFAP @75% 1rm x3; rest 10 sec
at 90#
done x3
A2. Ski erg 30 cals @tough pace x3; rest 1 min
done x3
B1. Squat clean and jerk; 6 AFAP @75% 1rm x3; rest 10 sec
skipped
B2. Ski erg 30 cals @tough pace x3; rest 1 min
skipped
C1. Ski erg 500m @90-95% x3; rest 10 sec
2:25
2:25
2:26
C2. Russian KBS; 15 reps AFAP x3; rest 20 sec
53#
62#
53#
C3. Back squat; 5, 5, 5; rest 3 min
105
115
115
D1. Rear foot elevated single leg squat; 6-8x2/side; rest 1min bw sides
x8/side x2
D2. Single leg RDL; 8-10x2/side; rest 1 min bw sides
25# x10/side x2
Snatching/ski erg went well. The ski erg really lights up my low back muscles which definitely makes keeping tension in the catch of the snatch a challenge for me. I think a good challenge though. Definitely highlights a weakness of mine: keeping tension through the low back/belly in the catch while out of breath. Ankle felt pretty okay snatching but then warming up for the cleans it just felt off and I had this moment where my brain just said- don't do this. My low back was fired up too so not sure if that was part of it. But I skipped that series. Everything else went well, a very challenging grouping for me. Thanks!
Workout:
A1. Squat snatch; 6 AFAP @75% 1rm x3; rest 10 sec
at 90#
done x3
A2. Ski erg 30 cals @tough pace x3; rest 1 min
done x3
B1. Squat clean and jerk; 6 AFAP @75% 1rm x3; rest 10 sec
skipped
B2. Ski erg 30 cals @tough pace x3; rest 1 min
skipped
C1. Ski erg 500m @90-95% x3; rest 10 sec
2:25
2:25
2:26
C2. Russian KBS; 15 reps AFAP x3; rest 20 sec
53#
62#
53#
C3. Back squat; 5, 5, 5; rest 3 min
105
115
115
D1. Rear foot elevated single leg squat; 6-8x2/side; rest 1min bw sides
x8/side x2
D2. Single leg RDL; 8-10x2/side; rest 1 min bw sides
25# x10/side x2
Snatching/ski erg went well. The ski erg really lights up my low back muscles which definitely makes keeping tension in the catch of the snatch a challenge for me. I think a good challenge though. Definitely highlights a weakness of mine: keeping tension through the low back/belly in the catch while out of breath. Ankle felt pretty okay snatching but then warming up for the cleans it just felt off and I had this moment where my brain just said- don't do this. My low back was fired up too so not sure if that was part of it. But I skipped that series. Everything else went well, a very challenging grouping for me. Thanks!
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