Daily score: 8
Workout:
Gymnastics class
So glad I made it to class tonight. Work was crazy and so was traffic so it took a lot of effort to get there. But it's so good for me to get out of my comfort zone and be pushed by other people and a coach. I even won the static HS hold competition today! We warmed up, worked some static holds with spotters then had a comp without spotters, stretched, and talked about practicing during the week. It was great. An hour always goes by so fast. I'm stoked though because I think I have the coach talked into being my partner for the comp I want to do in January. The masters division used to be individual but this year they changed it to a partner thing. We shall see! Thanks!
Friday, October 4, 2019
Wednesday, October 2, 2019
October 1, 2019
Daily score: 8
Workout:
Outdoor day
Mountain biking
20 miles, 3-4 hours
Amazing glorious fall day of riding! Really challenged my downhill and technical skills on a trail we rarely ride because it has to be shuttled. It was fantastic. My skills really improved with all the work in Scotland. Didn't crash and had a blast. This trail blows my mind. a solid 20 miles of beautiful fun single track. Thanks!
Workout:
Outdoor day
Mountain biking
20 miles, 3-4 hours
Amazing glorious fall day of riding! Really challenged my downhill and technical skills on a trail we rarely ride because it has to be shuttled. It was fantastic. My skills really improved with all the work in Scotland. Didn't crash and had a blast. This trail blows my mind. a solid 20 miles of beautiful fun single track. Thanks!
September 30, 2019
Daily score: 8
Workout:
#9
A. Squat snatch; build to a max
105
B. Squat clean and jerk; build to a max
135
C. Front squat; 3x3; rest 2 min
115, 125, 130
+
EMOM 9 min:
1- 6 DB power cleans 35#/hand
2- 12 alt'ing DB power snatch 35#
3- 12 DB hang clean and split jerk alternating
Done
+
EMOM 9 min
1- 4 devil's press 35#/hand * film so I can see. If needed, scale weight
2- 12 alt'ing DB hang clean and jerk
3- 12 alt'ing hang split snatch
Done (35’s first round on devil’s press then 25’s)
+
EMOM 9 min:
1- 25 foot OH walking lunge L
2- 25 foot OH walking lunge R
3- 6 sinlge arm DB OHS per side
Done with 35#
+
Row sprint 20 seconds @100%
rest 10 sec
x10 sets
Done, approx 1000m total
What a great workout. As unpleasant as it is to lose gains it was also satisfying to set some new max's that are accurate to the current state of my body. I'm excited to build on them again. I tried what we talked about to improve the devil's press but it was still a rough press out for me so I backed off the weight the second two sets. The single arm OHS's felt way better this week. Thanks!
Workout:
#9
A. Squat snatch; build to a max
105
B. Squat clean and jerk; build to a max
135
C. Front squat; 3x3; rest 2 min
115, 125, 130
+
EMOM 9 min:
1- 6 DB power cleans 35#/hand
2- 12 alt'ing DB power snatch 35#
3- 12 DB hang clean and split jerk alternating
Done
+
EMOM 9 min
1- 4 devil's press 35#/hand * film so I can see. If needed, scale weight
2- 12 alt'ing DB hang clean and jerk
3- 12 alt'ing hang split snatch
Done (35’s first round on devil’s press then 25’s)
+
EMOM 9 min:
1- 25 foot OH walking lunge L
2- 25 foot OH walking lunge R
3- 6 sinlge arm DB OHS per side
Done with 35#
+
Row sprint 20 seconds @100%
rest 10 sec
x10 sets
Done, approx 1000m total
What a great workout. As unpleasant as it is to lose gains it was also satisfying to set some new max's that are accurate to the current state of my body. I'm excited to build on them again. I tried what we talked about to improve the devil's press but it was still a rough press out for me so I backed off the weight the second two sets. The single arm OHS's felt way better this week. Thanks!
Monday, September 30, 2019
September 29, 2019
Daily score: 8
Workout:
#8
A. Negative ring muscle ups; accumulate 7 slow controlled reps not for time
7
B1. CTB pull ups; 6 sets of 3 unbroken AFAP x2; rest to recovery
2:45
3:25
B2. Strict hspu; amrap in 75 sec x2; rest to recovery
9
10
C1. Hand release push ups; 20 AFAP x2; rest to recovery
:30
:27
C2. HS walk; 30 feet for time in sets of 5 feet unbroken x2; rest to recovery
2:17
2:39
D1. L-sit; accumulate 35 sec AFAP in sets of 5 sec or more (bent knee
if rest:work becomes greater than 2:1) x2; rest to recovery
35 x 2 with straight legs
D2. Toes to bar; 25 reps AFAP x2; rest to recovery
2:17
2:03
D3. Side plank; 40 x2/side; rest to recovery
done
D4. Weighted sorensen hold; 40 seconds x2; rest to recovery
done with 20#
Workout:
#8
A. Negative ring muscle ups; accumulate 7 slow controlled reps not for time
7
B1. CTB pull ups; 6 sets of 3 unbroken AFAP x2; rest to recovery
2:45
3:25
B2. Strict hspu; amrap in 75 sec x2; rest to recovery
9
10
C1. Hand release push ups; 20 AFAP x2; rest to recovery
:30
:27
C2. HS walk; 30 feet for time in sets of 5 feet unbroken x2; rest to recovery
2:17
2:39
D1. L-sit; accumulate 35 sec AFAP in sets of 5 sec or more (bent knee
if rest:work becomes greater than 2:1) x2; rest to recovery
35 x 2 with straight legs
D2. Toes to bar; 25 reps AFAP x2; rest to recovery
2:17
2:03
D3. Side plank; 40 x2/side; rest to recovery
done
D4. Weighted sorensen hold; 40 seconds x2; rest to recovery
done with 20#
Everything feels better this week. Trying to use my hips more in the CTB just struggling with the change in rhythm. However, a really cool thing- Marc was videoing me and noticed the movement in the rig was d/t loose bolts. We tightened them and it's soooooo much better! I feel more power and less jerking through my shoulders kipping on a rig that doesn't wobble, go figure. I guess I do need a man in my life ;). TTB felt way better too. Great workout, fighting to get back my CF fitness! Thanks!
Saturday, September 28, 2019
September 28, 2019
Daily score: 8
Workout:
#6
A. Snatch pulls; 1.1.1x3; rest 10 sec/rest 2min (>100% max snatch)
125 for all
B. Overhead squat; 5, 5, 3, 3; rest 2 min (take 5's heavier than last
time, then progress in loading for triples)
105, 105, 115, 120
+
EMOM 10 min:
odd- 3 squat clean @80% estimated 1rm
even- 6 bar facing burpees @max speed
* if needed, add rest within to keep the clean cycle speed fast and
burpees as quick as you can do them
at 110, kept on pace throughout
+
EMOM 10 min:
Odd- 3 squat snatch @80% estimated 1rm
Even- 6 burpee box jump overs 20"
at 84
+
EMOM 12 min:
1- 30 sec max reps wall balls
2- 30 sec max reps power snatch 55#
3- 30 sec max reps DB thrusters 35#/hand
4- 30 sec max reps deadlift 175#
14 wbs, 9 snatches, 6 thrusters, 6 DLs per round
+
row 10 min cool down
done, 1955 meters
Finally feeling good and athletic again. I even volunteered to be the DD to a concert last night with my friends just to avoid drinking so as not to have a set back. I slept nearly 10 hours last night and gave this workout my all. I have to admit I was intimidated by it based on how sore I got after last weeks version. So I'm very proud of my sustained effort and focus throughout the whole thing. OHS starting to feel strong again. I did notice legs being the weak point here and there. First emom was tough to keep the tension in the lifts and the intensity in the burpees. Second mom was uneventful but I was definitely working. Thrusters seemed better but still awful in the last emom. I had been looking forward to a glass of wine tonight but decided to pass and give my body a chance to recover as best possible. Thanks!
Workout:
#6
A. Snatch pulls; 1.1.1x3; rest 10 sec/rest 2min (>100% max snatch)
125 for all
B. Overhead squat; 5, 5, 3, 3; rest 2 min (take 5's heavier than last
time, then progress in loading for triples)
105, 105, 115, 120
+
EMOM 10 min:
odd- 3 squat clean @80% estimated 1rm
even- 6 bar facing burpees @max speed
* if needed, add rest within to keep the clean cycle speed fast and
burpees as quick as you can do them
at 110, kept on pace throughout
+
EMOM 10 min:
Odd- 3 squat snatch @80% estimated 1rm
Even- 6 burpee box jump overs 20"
at 84
+
EMOM 12 min:
1- 30 sec max reps wall balls
2- 30 sec max reps power snatch 55#
3- 30 sec max reps DB thrusters 35#/hand
4- 30 sec max reps deadlift 175#
14 wbs, 9 snatches, 6 thrusters, 6 DLs per round
+
row 10 min cool down
done, 1955 meters
Finally feeling good and athletic again. I even volunteered to be the DD to a concert last night with my friends just to avoid drinking so as not to have a set back. I slept nearly 10 hours last night and gave this workout my all. I have to admit I was intimidated by it based on how sore I got after last weeks version. So I'm very proud of my sustained effort and focus throughout the whole thing. OHS starting to feel strong again. I did notice legs being the weak point here and there. First emom was tough to keep the tension in the lifts and the intensity in the burpees. Second mom was uneventful but I was definitely working. Thrusters seemed better but still awful in the last emom. I had been looking forward to a glass of wine tonight but decided to pass and give my body a chance to recover as best possible. Thanks!
Friday, September 27, 2019
September 26, 2019
Daily score: 7
Workout:
#5
A. Weighted pull up; 2-3x5; rest 90 sec
10x3
15x2x4
+
3 min amrap:
5 CTB pull ups
2 strict hspu
rest 2 min
x2
3 rounds plus 3 CTB
3 rounds even
(all hspu unbroken)
+
C1. DB strict press; amrap unbroken 35#/hand x2; rest to recovery
7, 5
C2. Kipping hspu; amrap in 30 seconds x2; rest to recovery
11, 11 unbroken both sets
D. HAnging L hold; amsap x3; rest 2 min
20, 20, 15
+
5 min amrap:
5 burpees to 6" reach
30 double unders
4 rounds + 5 +13 DUs
Soreness finally wearing off! And my body is finally feeling like itself again. This did not keep work from being crazy and keeping me late however. I was super focused and went straight through this one with the motivation of dinner and a solid effort, in doing so- I totally forgot to video any CTB. I tried to explode my hips more and that did feel easier but also through off my rhythm a bit. Weighted pull ups have really dropped off! Amazing how strength goes away. I'm sure I could be way more efficient at kipping hspu's...but I think we're gonna work on that in gym class at some point. Interestingly felt like peeing during du's and haven't had that problem in awhile, made it though ;). Thanks!
Workout:
#5
A. Weighted pull up; 2-3x5; rest 90 sec
10x3
15x2x4
+
3 min amrap:
5 CTB pull ups
2 strict hspu
rest 2 min
x2
3 rounds plus 3 CTB
3 rounds even
(all hspu unbroken)
+
C1. DB strict press; amrap unbroken 35#/hand x2; rest to recovery
7, 5
C2. Kipping hspu; amrap in 30 seconds x2; rest to recovery
11, 11 unbroken both sets
D. HAnging L hold; amsap x3; rest 2 min
20, 20, 15
+
5 min amrap:
5 burpees to 6" reach
30 double unders
4 rounds + 5 +13 DUs
Soreness finally wearing off! And my body is finally feeling like itself again. This did not keep work from being crazy and keeping me late however. I was super focused and went straight through this one with the motivation of dinner and a solid effort, in doing so- I totally forgot to video any CTB. I tried to explode my hips more and that did feel easier but also through off my rhythm a bit. Weighted pull ups have really dropped off! Amazing how strength goes away. I'm sure I could be way more efficient at kipping hspu's...but I think we're gonna work on that in gym class at some point. Interestingly felt like peeing during du's and haven't had that problem in awhile, made it though ;). Thanks!
Thursday, September 26, 2019
September 25, 2019
Daily score: 7 (still sore legs)
Workout:
Gymnastics Class
Soooo glad I'm doing this. Was great to get out with other people, out of my comfort zone, and really great to get some hands on coaching. I also just really like the coach. She taught my two CF Gymnastics courses and we're the same age so she can sympathize ;). The warm up was the hardest part, lots of weird skipping around that made me feel very uncoordinated. Then we did some practice spotting handstands, some static HS holds with spotters, and finished up with some plank walks with feet on furniture slidders. It's going to be 12 weeks of HS development. Which is great!
Workout:
Gymnastics Class
Soooo glad I'm doing this. Was great to get out with other people, out of my comfort zone, and really great to get some hands on coaching. I also just really like the coach. She taught my two CF Gymnastics courses and we're the same age so she can sympathize ;). The warm up was the hardest part, lots of weird skipping around that made me feel very uncoordinated. Then we did some practice spotting handstands, some static HS holds with spotters, and finished up with some plank walks with feet on furniture slidders. It's going to be 12 weeks of HS development. Which is great!
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