August 26, 2019

Daily score: 8

Workout:

#2
A. Handstand walk tech work 10-15 min

done, made it 15 feet twice!

B. Band assisted handstand hold; 30 seconds x12; rest as minimally as
needed bw sets

30 x12

C. HSPU with band support; amrap unbroken x4; rest 2 min

11, 12, 10, 10

D. Feet elevated back bridge hold; 30 seconds x6; rest as needed

30 x6

+
15-12-9
Ski erg cals
TTB

6:02

rest 3 min
9-12-15
CTB
Ski erg cals

8:14

+
Ski erg 10 min easy

102 calories

Felt a lot of progress on the HS walking today.  Just feeling more controlled and confident.  Loving the banded holds, what a great way to do them.  I was more tired this week by the time I got to the HSPUs, I think I had just spent more time upside down than last week since walking was more successful.  By the back bridges my wrists were getting sore.  Wods were fun, definitely broke down to singles on both.  But was happy to do the first set of chest to bar 3/3/3.  Thanks!

August 25, 2019

Daily score:

Workout:

#1
A. Back squats; build to a tough triple

135

B1. Front squats @3030; 12 reps x3; rest 90 sec (same weight or
greater than last week)

65 x12 x3

B2. Rear foot elevated split squat jumps 6 reps x3/side; rest 90 sec

6/side x3

A4. Singel leg RDLs; 8-10x3/side; rest 90 sec

35# x10/side x3

B1. Adductor side plank; 35 seconds x5/side; rest 30 sec

35/side x5

B2. Hanging L scissors; 10 reps with 2 sec pause in L and straddle x5;
rest as needed to recovery

10 x5

C1. Short hamring isometric; 35 seconds x2/side; rest as needed

35/side x2

C2. Single leg face up chinese plank; 35 seconds x2/side; rest as needed

35/side x2

C3. Seated 90-90 swivel hips to extension; 12 reps x2; rest as needed

12 x2

C4. 90-90 position lift offs; 6 reps internally rotating to lift the
back foot + 6 reps externally rotating to lift the front foot x2; rest
as needed

done

I realized I was going way to fast on the tempo for 3030 on the front squats.  Had them good and slow by the last set.  The single leg rdls were extra hard this week because my shins are still sore from the line jumps and jump rope last workout.  Everything else was good.  Thanks!

August 23, 2019

Daily score: 8

Workout:

#4
A. Standing single leg calf raises; 12 reps x4/side; rest as needed bw sides

done

B1. Band tib raises; 15 reps x4/side; rest as needed

done

B2. Band eversions; 15 reps x4/side; rest as needed

done

B3. Band inversions; 15 reps x4/sdie; rest as needed

done

C1. Standing band hip adductions; 15 reps x4/side; rest as needed

done

C2. Standing band hip abductions; 15 reps x4/side; rest as needed

done

C3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal
glute contraction on each rep x4; rest as needed

done

D. Single leg line hops; 10 reps lateral, 10 reps forward/back, 10
reps diagonal x3/leg
https://www.youtube.com/watch?v=VVjMY7QkCuI

done

E. Speed step jump ropes; 15 seconds max reps x10; rest 45 sec (only
count one foot at a time)

18, 20, 19, 19, 20, 20, 19, 19, 20, 20

First workout I've done fasted and felt great.  I was nervous about how the jumping would feel the next day on the ankle but it feels great.  Just anterior calf muscle soreness.  Thanks!

August 22, 2019

Daily score: 8

Workout:

#3
A. HS walk tech work 15 minutes * report in how this feels after hand
balancing work in session 2

done

B. Eccentric legless lowering on rope; 4 reps x6; rest as needed
 * climb up with legs.  Then lower yourself hand over hand. 1 rep =
taking your hand off and putting it back on the rope under your top
hand.  IF you are uncomfortable with this at a high height you can do
it one rep at a time close to the ground

4 x 6

C1. Strict press; 6-8x4; rest 1 min

70x8
75x8
80x6
80x6

C2. Ring to Chest isometric hold with tight body line; amsap x4; rest 1 min

14, 16, 14, 15

E3. Face pulls; 15-20x4; rest as needed

16, 17, 15, 15

E4. Side plank powell raises; 12-15x4; rest as needed

8# x12
8x12
15x15
15x12

Handstand walking did feel a bit more stable/confident.  I'm going to do my best to work the rebalancing often in Scotland.  Eccentric rope climbs were a fun challenge.  Rope isn't high enough to lower to a straight arm (which seemed harder anyway) but I could do 4 re-grips with bent arms and it was tough.  Everything else went well and I was sore the next day!  Thanks!

August 21, 2019

Daily score: 9

Workout:

#2
A. Band assisted handstand hold; 30 seconds x10; rest as minimally as
needed bw sets
https://www.youtube.com/watch?v=blQ6b4RSs8I

30x10

B. HSPU with band support; amrap unbroken x3; rest 2 min
https://www.youtube.com/watch?v=i5mUXZPjcGs

11, 16, 10

C. Feet elevated back bridge hold; 30 seconds x5; rest as needed

30x5

+
Ski erg sprint 30 seconds @100%
1 min max reps TTB

10

rest 90 sec
Ski erg sprint 30 seconds @100%
1 min max reps CTB

7

rest 90 sec
Ski erg sprint 30 seconds @100%
1 min max reps strict pull ups

5

rest 90 sec
Ski erg sprint 30 seconds @100%
1 min max reps TTB

10

+
Ski erg 10 min easy

109 cals

Loved the HS drills.  I feel like the banded holds are way more work than holding against the wall, great for strengthening through my forearms and fingers.  HSPU drill was cool too, never seen this!  I couldn't believe how hard all the pull up bar work was after going 100% on the ski erg.  I had to do singles of everything.  Thanks!

August 19, 2019

Daily score: 8

Workout:

#1
A1. Back squats @3030; 10 reps x3; rest 90 sec

65x10x3

A2. Front squats @3030; 10 reps x3; rest 90 sec

65x10x3

A3. Rear foot elevated split squats @3030; 6 reps x3/side; rest 90 sec

10#DB x6
20#DB x5 x2

A4. Singel leg RDLs; 8-10x3/side; rest 90 sec

35# DB x10 x3

B1. Adductor side plank; 35 seconds x4/side; rest 30 sec

Done

B2. Hanging L scissors; 10 reps with 2 sec pause in L and straddle x4;
rest as needed to recovery

Done

C1. Short hamring isometric; 30 seconds x2/side; rest as needed

Done

C2. Single leg face up chinese plank; 30 seconds x2/side; rest as needed

Done

C3. Seated 90-90 swivel hips to extension; 10 reps x2; rest as needed

Done

C4. 90-90 position lift offs; 5 reps internally rotating to lift the
back foot + 5 reps externally rotating to lift the front foot x2; rest
as needed

Done

Still a bit traumatized by how sore I was from all the squats I did last week when I did Coffey.  My quads seem to get sore so easy.  I stayed lighter on the squats and focused on good form and keeping the tempo.  I still noticed slowing on the way up on the last five reps of each set on both the back and front squats.  The adductor side plank was bothering the medial side of the up knee so I did them with my knee on the bench versus the ankle and it was way better and felt just as challenging.  Everything else went well.  Ankle has felt good for 3 days now!  I  have also been wearing Vans at work.  Maybe the flat rigid sole is more what I need versus my soft squishy shoes.  Thanks!

August 17, 2019

Daily score: 8

Workout:

#4
A. Standing single leg balance hold; accumulate 2 minutes per leg
 * Note: Difference this week is that you should straighten your leg
in front of you instead of holding it at 90 degrees

Done, with 10 attempts on right leg, 13 on left

B. Standing single leg calf raises; 20 reps x2/side; rest as needed bw sides

done

C1. Band tib raises; 15 reps x4/side; rest as needed

done

C2. Band eversions; 15 reps x4/side; rest as needed

done

C3. Band inversions; 15 reps x4/sdie; rest as needed

done

D1. Standing band hip adductions; 15 reps x4/side; rest as needed

done

D2. Standing band hip abductions; 15 reps x4/side; rest as needed

done

D3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal
glute contraction on each rep x4; rest as needed

done

E1. Single leg deadlift; 6 reps x2/side; rest 30 sec

55# x6/side x2

E2. Rear foot elevated split squats; 8-10x2/side; rest 30 sec

20#kb at chest x10/side x2

E3. Front foot elevated split squats; 8-10x2/side; rest 30 sec

20#kb at chest x10/side x2

Unable to do 20 unbroken calf raises on the right side.  Had to break at 13.  It just gets weak and the raises gets lower and lower.  Single leg dead lifts are definitely harder on the right leg, balance mostly but not just in the lower leg/ankle, harder to balance in the hip area too.  Everything else was uneventful.  Thanks!