April 30, 2020

Daily score: 7 (tight right hip)

Workout:

20 seconds assault bike @90% max output
rest 1 min
20 secnods max reps bar facing burpees
rest 1 min
x8 sets

done, 90+ cals on bike/ 6 burpees per round

+
20 seconds ski erg @90% max output
rest 1 min
20 seconds battle ropes
rest 1 min
x8

done, 5 cals/round on erg

+
mobility work 20-30 min

done, much needed

All went well.  Woke up with such a locked up right hip that my right low back felt like it was pulling.  I figured out it was a hip thing versus back during mobility when I could barely get into an external rotated femur stretch.  I worked it out and things feel better but I'll need to stay on top of it.  Thanks!

April 29, 2020

Daily score: 7 (best night of sleep in a loooong time last night, shoulders kinda sore)

Workout:

A. Power snatch x1/hang squat snatch x1/OHS x1 - 1 complex on the min
for 12 min (building load as you go, keep it where it is tough, but
confidence building in that it doesn't hurt the back/hip)

65x2
70x3
75x7

B. Power clean x1/hang squt clean x1/Front squat x1 - 1 complex on the
min for 12 min (same instructions)

75
80
85x3
90x7

C. Double barrel front squat; 5, 5, 5; rest 2 min

65, 45, 45

+
3 rounds for time:
16 sandbag front squats
16 DB box step overs 35#/hand
16 lateral box jump overs 20"

13:05
(8/8, 6/5/5, 8/8 on db step overs)

Barbell work went well.  Worked on speed and stability in the bottom of the squat.  Front and overhead squats sure do feel way better than back squats.  The double barrel things was SO HARD.  And by that I mean hard to maintain tension in my lower back/core.  What a challenge...legs were burning a little too by rep 5.  What a tough wod...mostly the DB step overs.  I managed the squats and  box jumps unbroken.  The box jumps were the rest :).  I did the today versus the bike intervals because we just decided to head out to central oregon for the weekend to find some better weather and open trails to ride!  Planning to ride friday and saturday and then I'll do the throwdown on Sunday when we get back.  Thanks!

April 28, 2020

Daily score: 8 (low motivation, felt lazy, but once I got going, felt great)

Workout:

A1. Strict press; 5x5; rest 90 sec

75, 80, 80, 80, 80

A2. Weighted pull up; 2-3x5; rest 90 sec

20x2x5

B1. Bench press; 5x5; rest 90 sec

85, 95, 95, 95, 95

B2. Bent over barbell rows; 5x5; rest 90 sec

95x5x5

C. Strict hspu; amrap unbroken x3; rest 2 min

6, 4, 5

D. Freestanding hs hold and hs walk tech work 20 minutes

done, worked on the press two foot kick up, brief static holds prior to walking, and TURNS!!!

E1. Hollow body hold on GHD; amsap x3; rest 1 min

30, 30, 30

E2. Arch body rock; amsap x3; rest 1 min

30, 30, 30

Was impressive how low my HSPU numbers were after all the other stuff.  I thought HS work might be a struggle too but I had a great day!  This is the very first time I have ever successfully turned and kept walking!!! Soooo excited.  I feel like all the work on the static holds and strength/control gained in my shoulders working that press drill has really really help my control while walking.  Such a good feeling to still be improving at something I love.  Core was shot at the end of this.  Thanks!

April 26, 2020

Daily score: 7

Workout:

Outdoor day

Mountain biking


This was somewhat of a miraculous day.  I had worked the night before and was up all night so took a nap in the morning and hence didn't have enough daylight to drive somewhere that would be legal to ride.  So we were just going to ride our mountain bikes up and down the hill on the road from home for exercise/intervals/suffering.  We did one lap and on our way down the fire road saw a trail shooting into the woods and I said 'hey let's give it a go'.  We thought maybe we'd get 10 feet before the overhead was too low or the trail just disintegrated...but-no!  It was the entry to a pretty epic trail system!  In OUR backyard!  It felt like magic, like stepping into Narnia.  And it's good single track too!  Tough stuff with features, jumps, burms.  A tad muddy this time of year but should dry out nicely.  And lots and lots of opportunity for exercise with punchy ups and step downs.  It's going to be an absolutely amazing asset.  Challenging enough to help me develop as a rider and plenty of trail to not feel like you're riding in circles...AND- it's right here!  I could ride it after work in the summer.  So exciting.  Made me feel free again in the middle of feeling so stifled.  So full of gratitude and excited for what the magical forrest will give to my in my future.

April 25, 2020

Daily score: 8 (feeling great!)

Workout:

Throwdown workout
* Modify bar muscle ups to CTB pull ups

Gary:
15 minute amrap
3 bar mu (ctb)
6 hspu
12 pistols

8 rounds plus one ctb
(Ctb and hspu’s all unbroken)


+
A. Single leg RDL; 8-10x2/side; rest 1 min


35x10/side x2

B1. Band resisted frog pumps; 30 reps with 1 sec pause at the top x2; rest 1 min


30x2

B2. Single leg isometric hip thrust; 30 secons x2/side; rest 1 min


30/side x2

B3. Seated pike lift; 20 reps with 1 sec at the top of each rep x2;
rest as needed

20x2


Pistols got hard in the wod.  Smallest sets I did were 8/4 or 6/6 though.  Super happy to have done all the ctb and hspu’s unbroken.  Also had some good hs walking in my warmup.  I think all that hs press drill work I did has really helped my stability and control.  Glute work went well.  I felt well worked out at the end of this one.  And wow- I put my score in on the TTT app and couldn’t believe some of the scores I saw...so many amazing athletes.  Thanks!

April 23, 2020

Daily score: 7

Workout:

A. Sumo deadlift; 5x5; rest 2 min

135, 145, 155, 165, 175

B. Zombie squats; 8-10x4; rest 2 min

85x8x4

C1. Back rack barbell russian step ups; 14 alt'ing reps x3; rest 2 min

45x14x3

C2. DB single leg RDL; 8-10x3/side; rest 2 min

35#x8/side x3

+
3 sets @100% effort:
30 seconds battle ropes
20 TTB
15 wall balls
10 burpees lateral over DB
rest as needed to repeat intensity and speed from set 1

3:32
3:24
3:29

Sumo deadlifts felt better in my hips and low back than they ever have.  I think I could definitely go heavier next time.  Zombie squat put me right in that great position the sandbag does.  Put all the stress on the legs where it should be.  I wish I could always feel like that squatting, leg effort versus back stress.  The kick up on the step ups was the hard part, great balance challenge, loved it.  Wod series went well.  The last set I had to do 7 quick singles to finish out the TTB.  Feels good to be back at it!  Did this today versus bike intervals because I thiiiink I'm gonna get to mountain bike again tomorrow.  Thanks!

April 22, 2020

Daily score: 7 (ankle still weird but fine during this whole workout)

Workout:

A. Push press; 5x5; rest 75 sec

85, 90, 95, 100, 105

B1. Bench press; 3x3; rest 30 sec

95, 105, 105

B2. Strict hspu; amrap in 90 sec x3; rest 3 min

5 (strangely hard), 5, 7 (better)

C. HS walk skill work and volume building 20 minutes

Around 150 feet walked

+
EMOM 20 min:
1- 12 sec sprint on the assaul bike
2- 15 sec side plank per side
3- 12 sec row sprint
4- Hollow body rock 20 seconds

Done


Everything felt good other than the strict hasp's.  I couldn't believe how hard they felt today, just felt heavy.  HS walking felt way more controlled.  My shoulders were shot my 18 mins or so though.  WOD was a nice pace.  Thanks!