Daily score: 8
Workout:
Day 1
A. Freestanding hs hold and handstand walk tech work 15 min
Done, some pirouettes, some 20 second holds
B1. Hip to ring drill; 5 reps x4; rest as needed
Done
B2. Strict ring dips; amrap unbroken x4; rest as needed
8, 5, 6, 6
B3. False grip ring to chest hold; amsap x4; rest as needed
14,17,15,13
C1. Bent knee L-sit hold on rings; amsap x3; rest as needed
25,24,25
C2. Supinated grip weighted pull ups; amrap x3; rest as needed
10# x4
10 x3
10 x4
C3. Tuck front lever hold; amsap x3; rest as needed
20, 30, 30
C4. Psuedo planche push ups; 8 reps x3; rest as needed
8,8,7
D1. Hollow body hold on GHD; 30 seconds x3; rest as needed
Done
D2. Side body arch hold on GHD; 30 sec x3/side; rest as needed
Done
Great workout. HS work felt like good progress. Hips to rings is still a struggle, I really struggle to string more than one good one together. Dips felt stronger this week. Everything was tough but went well. Thanks!
Monday, June 29, 2020
Sunday, June 28, 2020
June 28, 2020
Daily score: 8
Workout:
Day 4
A. Deadlift; 5x5; rest 2 min
155, 165, 175, 175, 185
B1. Single leg KB rdl; 8-10x2/side; rest 1 min
35#x10x2
B2. Two arm KB OH walking lunge; 50 feet x2; rest 1 min
26# kbs x50 feet x2 (unbroken)
C1. TnG DB power clean; 12 reps x2; rest 1 min
35's x12 x2
C2. DB front squats; 12 reps x2; rest 1 min
35's x12 x2
D1. Rotational med ball throws; 3 reps in both directions x2; rest 1 min
done x2
D2. Single leg good morning; 10 reps x2/side; rest 1 min
35# bar x 10/leg x2
Felt great today. Happy to get back on schedule and get to think about working out rather than worrying about anything else. Went really well, focused on good form. Nothing super eventful.
Thanks!
Workout:
Day 4
A. Deadlift; 5x5; rest 2 min
155, 165, 175, 175, 185
B1. Single leg KB rdl; 8-10x2/side; rest 1 min
35#x10x2
B2. Two arm KB OH walking lunge; 50 feet x2; rest 1 min
26# kbs x50 feet x2 (unbroken)
C1. TnG DB power clean; 12 reps x2; rest 1 min
35's x12 x2
C2. DB front squats; 12 reps x2; rest 1 min
35's x12 x2
D1. Rotational med ball throws; 3 reps in both directions x2; rest 1 min
done x2
D2. Single leg good morning; 10 reps x2/side; rest 1 min
35# bar x 10/leg x2
Felt great today. Happy to get back on schedule and get to think about working out rather than worrying about anything else. Went really well, focused on good form. Nothing super eventful.
Thanks!
June 27, 2020
Daily score: 8
Workout:
outdoor day
Mountain biking 2.5 hours
Beautiful and hot day. Legs felt great! Thanks!
Workout:
outdoor day
Mountain biking 2.5 hours
Beautiful and hot day. Legs felt great! Thanks!
Saturday, June 27, 2020
June 26, 2020
Daily score: 8
Workout:
10 min amrap:
10 TTB
5 ring push ups
7 rounds plus 2 TTB
+
A1. Bulgarian ring rows; amrap x3; rest 1 min
7/7/6
A2. DB bench press; 12-15x3; rest 1 min
30x15x3
B1. Strict press; 8, 8, 8, 8; rest 1 min (~65-75% 1rm)
65x8x4
B2. Rope pull ups; amrap unbroken x4; rest 2 min
5 left up
5 right up
4 left up
4 right up
+
10 min amrap:
10 burpees to 6" reach
10 ring rows
7 rounds plus 3 burpees
What a great workout. Definitely had an arm pump. Was really happy with my TTB endurance on the first amrap. I only got down to doubles versus singles. Bulgarian ring rows felt stronger than in the past. All good. Riding today! Thanks!
Workout:
10 min amrap:
10 TTB
5 ring push ups
7 rounds plus 2 TTB
+
A1. Bulgarian ring rows; amrap x3; rest 1 min
7/7/6
A2. DB bench press; 12-15x3; rest 1 min
30x15x3
B1. Strict press; 8, 8, 8, 8; rest 1 min (~65-75% 1rm)
65x8x4
B2. Rope pull ups; amrap unbroken x4; rest 2 min
5 left up
5 right up
4 left up
4 right up
+
10 min amrap:
10 burpees to 6" reach
10 ring rows
7 rounds plus 3 burpees
What a great workout. Definitely had an arm pump. Was really happy with my TTB endurance on the first amrap. I only got down to doubles versus singles. Bulgarian ring rows felt stronger than in the past. All good. Riding today! Thanks!
Wednesday, June 24, 2020
June 24, 2020
Daily score: 7 (feeling about average today, better than yesterday)
Workout:
For time:
50 air squats
100 double unders
25 goblet squats 53#
5:48 (1:29 for the air squats, done with the du's at 4:20)
+
A. Squat snatch; 1 rep on the 30 seconds for 20 reps @70-80% 1rm
80x7
85x11
90x2
B1. Barbell hip thrusts; 15 reps x2; rest 1 min
135x15x2
B2. Sandbag front squats; 10 reps x2; rest 1 min
65x10x2
B3. DB lateral step ups; 10 reps x2/side; rest 1 min
15# DB in each hand x10/side x2
C1. Single leg DB hip thrusts; 15 reps x2/side; rest 1 min
10# x15/side x2
C2. Russian single arm KBS; 10 reps x2/side; rest 1 min
35# x10 x2
C3. Supine leg whips; 10 reps x2/side; rest 1 min
10/side x1
10/side with bent leg
Amazing how I struggled with double unders after getting a leg pump from the squats. I had to do pretty small sets. Snatching went well. Hip thrusts were really hard at 135x15...fought for the last 2 reps. Step ups were hard with 15's too, harder for the left leg. My left leg could barely do 15 of the hip thrusts with 10#'s. My neck pulled and low back as well with the single arm kbs, not bad, it was really more of a reminder to brace better. The leg whips were a mess for me. With the left leg planted and right straight, I got a hami cramp in the left. Then when I switched legs I could feel my left low back get tweaky. I realized how my back fell into extension and what a struggle it was for me to keep a straight core and glute engaged. The second round I did them with a bent knee and seemed to have more success. Thanks!
Workout:
For time:
50 air squats
100 double unders
25 goblet squats 53#
5:48 (1:29 for the air squats, done with the du's at 4:20)
+
A. Squat snatch; 1 rep on the 30 seconds for 20 reps @70-80% 1rm
80x7
85x11
90x2
B1. Barbell hip thrusts; 15 reps x2; rest 1 min
135x15x2
B2. Sandbag front squats; 10 reps x2; rest 1 min
65x10x2
B3. DB lateral step ups; 10 reps x2/side; rest 1 min
15# DB in each hand x10/side x2
C1. Single leg DB hip thrusts; 15 reps x2/side; rest 1 min
10# x15/side x2
C2. Russian single arm KBS; 10 reps x2/side; rest 1 min
35# x10 x2
C3. Supine leg whips; 10 reps x2/side; rest 1 min
10/side x1
10/side with bent leg
Amazing how I struggled with double unders after getting a leg pump from the squats. I had to do pretty small sets. Snatching went well. Hip thrusts were really hard at 135x15...fought for the last 2 reps. Step ups were hard with 15's too, harder for the left leg. My left leg could barely do 15 of the hip thrusts with 10#'s. My neck pulled and low back as well with the single arm kbs, not bad, it was really more of a reminder to brace better. The leg whips were a mess for me. With the left leg planted and right straight, I got a hami cramp in the left. Then when I switched legs I could feel my left low back get tweaky. I realized how my back fell into extension and what a struggle it was for me to keep a straight core and glute engaged. The second round I did them with a bent knee and seemed to have more success. Thanks!
Tuesday, June 23, 2020
June 23, 2020
Daily score: 5 (just a bad workout, felt not very good at anything)
Workout:
A. Freestanding hs hold tech work 10 min
done
B. HS walk for speed; 5 attempts maximum to establish fastest 25 feet unbroken
14, 19, 14, 20, 16
C1. Hip to ring drill; 5 reps x3; rest as needed
5x3
C2. Strict ring dips; amrap unbroken x3; rest as needed
5, 5, 5
C3. False grip ring to chest hold; amsap x3; rest as needed
12, 12, 12
D1. Bent knee L-sit hold on rings; amsap x2; rest as needed
21, 20
D2. Supinated grip weighted pull ups; amrap x2; rest as needed
20#x1, 15x2
D3. Tuck front lever hold; amsap x2; res as needed
25, 20
+
3 sets:
Assault bike sprint 30 seconds @100%
hollow body rock 1 min
side star plank hold 30 seconds per side
rest 2 min bw sets
done x3
I wasn't able to workout yesterday because we had an appointment after work that was important. Prioritizing has been rough lately. It would be easy if I didn't have to show up at work to get paid ;). I had to start this workout pretty late in the evening and chose to do the bike/core intervals first in order to try and not disrupt my sleep. Wow was the core work tough after 30 seconds on the bike. Great challenge, 3rd set was definitely the hardest. And I just still can't do a legit star plank without either bending the top or bottom knee. Handstand work went okay today. I was happy to make it as far as I did on the 5 attempts at 25 feet. But I should be able to do better. That is my prevailing state of mind today...feeling like I'm under performing and beating myself up for it. Working on it. Hips to rings was absolutely terrible. Lots of rolling my eyes at myself. Had a few good ones but lots of flailing. And everything else was hard. I'll be back at it tomorrow and hope for better results. Thanks!
Workout:
A. Freestanding hs hold tech work 10 min
done
B. HS walk for speed; 5 attempts maximum to establish fastest 25 feet unbroken
14, 19, 14, 20, 16
C1. Hip to ring drill; 5 reps x3; rest as needed
5x3
C2. Strict ring dips; amrap unbroken x3; rest as needed
5, 5, 5
C3. False grip ring to chest hold; amsap x3; rest as needed
12, 12, 12
D1. Bent knee L-sit hold on rings; amsap x2; rest as needed
21, 20
D2. Supinated grip weighted pull ups; amrap x2; rest as needed
20#x1, 15x2
D3. Tuck front lever hold; amsap x2; res as needed
25, 20
+
3 sets:
Assault bike sprint 30 seconds @100%
hollow body rock 1 min
side star plank hold 30 seconds per side
rest 2 min bw sets
done x3
I wasn't able to workout yesterday because we had an appointment after work that was important. Prioritizing has been rough lately. It would be easy if I didn't have to show up at work to get paid ;). I had to start this workout pretty late in the evening and chose to do the bike/core intervals first in order to try and not disrupt my sleep. Wow was the core work tough after 30 seconds on the bike. Great challenge, 3rd set was definitely the hardest. And I just still can't do a legit star plank without either bending the top or bottom knee. Handstand work went okay today. I was happy to make it as far as I did on the 5 attempts at 25 feet. But I should be able to do better. That is my prevailing state of mind today...feeling like I'm under performing and beating myself up for it. Working on it. Hips to rings was absolutely terrible. Lots of rolling my eyes at myself. Had a few good ones but lots of flailing. And everything else was hard. I'll be back at it tomorrow and hope for better results. Thanks!
Sunday, June 21, 2020
June 20, 2020
Daily score: 9
Workout:
Throwdown 52
for time: (18 min cap)
40 db single arm alternating snatches 35#
40 ttb
30 2-db box step overs 35's
30 ttb
20 hang power cleans 105
20 ttb
10 hang power cleans 145
10 ttb
I made it through 17 of the cleans at 105
+
45-60 min Additional skill work on ring strength and hand stand walking
So good to feel like myself in the gym again. TTB felt great today. This got grippy fast. But was fun and I got a good workout.
I was able to walk and turn around and walk back 5/6 times in a row! So exciting to get some control building with this.
Thanks!
Workout:
Throwdown 52
for time: (18 min cap)
40 db single arm alternating snatches 35#
40 ttb
30 2-db box step overs 35's
30 ttb
20 hang power cleans 105
20 ttb
10 hang power cleans 145
10 ttb
I made it through 17 of the cleans at 105
+
45-60 min Additional skill work on ring strength and hand stand walking
Press to HS drills and work on turning while walking
Toe spot muscle up, accumulated 20 slow controlled reps
So good to feel like myself in the gym again. TTB felt great today. This got grippy fast. But was fun and I got a good workout.
I was able to walk and turn around and walk back 5/6 times in a row! So exciting to get some control building with this.
Thanks!
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