July 29, 2020

Daily score: 8

Workout: 

#3
A. Muscle up skills and drills 15 min

done, russian dips, video, banded

B. Ring rows; amrap unbroken x3; rest 2 min

11, 9, 8

C. DB bench press; 12-15x3; rest 2 min

30x15
35x15
35x12

+
21-15-9
Toes to bar
assault bike calories
hand release push ups

9:28

I have been challenging myself to HS walk 50 feet as fast as possible in my warm up.  The workout before this one it took me 4:30 and this day only 2:30!  My wrists are a little sore today so it's good it's a recovery day.  MU work went well, mostly went back and forth between russian dips and what I did in the video then I did some banded mu's.  Sore the next day along my upper ribs.  I made the ring rows steep.  WOD went really well, my TTB are coming back.  The smallest set I did was 4.  Thanks!

July 28, 2020

Daily score: 8

Workout:

#2
A. Single leg RDL; 8-10x2; rest 1 min bw sides

35#x10/side
40#x10/side

B. Single KB front rack walking lunges; 50 feet x3/side; rest 2 min

35#x50 feet/side x3 (300 feet total)

C. DB power snatch; 20 reps AFAP x2; rest 2 min

35#x20x2

1:08
1:00

D. Single arm russian KBS; 10 reps x3/side; rest 1 min bw sides

35# x10/side
44# x10/side
35# x10/side

+
Reverse sled drag 30 sec
rest 30 sec
30 sec sandbag step ups
rest 90 sec
x3 sets

done, 135# on sled, 70# sandbag, 6-7 step ups per 30"

Great workout.  Satisfying to push and work on tension.  The single arm kbs at 44# caused a lot of creaking in my neck, worse on the right arm.  I can keep good tension at 35# so I stayed there.  WOD went well, reverse drag really lights up the quads.  Felt great to be out in the sun.  Moderately sore the next day, nothing terrible.  Thanks!

July 27, 2020

Daily score: 8

Workout:

#1
A. Weighted pull up; build to a max

35#

B. Strict pull ups; amrap sets of 2 unbroken in 5 minutes;  1 sec
pause at deadhang and chin over bar

10 sets of 2 at tempo

C. Ring push ups; amrap unbroken x3; rest 2 min

15, 16, 12

D. HS walk skill work 10-15 min

130 feet in 10 foot segments

+
10 sets:
10 burpees AFAP
30 sec ring plank hold
rest 90 sec bw sets

:30, :30, :30, :29, :28

:27, :27, :27, :27, :27

first plank- last 10 seconds on knees, all others unbroken

Just barely eeked out the 35# pull up, probably borderline height.  31# was legit though.  My previous max was 40# in January of 2019.  I do believe I weight 5 more pounds at the moment though, working on that.  The tempo strict pull ups were a great challenge to prevent me from rebounding out of the bottom.  I worked on accumulating distance HS walking today because I do kinda avoid that challenge and often choose to work on holds or turns etc.  Because walking is hard!  And boy was it today.  I fought for the 130 feet I got and that took me 15 minutes.  The wod series was tough.  On the first plank my quads were blowing up and I cheated onto me knees at the end.  Then I figured out how to relax them more and squeaked through all the rest of the sets but they were all really hard the last 10 seconds.  Great session.  Thanks!

July 25, 2020

Daily score: 8

Workout:

3-4 hours mountain biking


This was an epic trail out near Mt. St. Helens.  So much variety in terrain and a beautiful diverse forest.  My new back tore up the climbs but I struggled a bit on some of the drops.  Which is fine, I prefer to stay in one piece at the moment, got lots of things I need this body to do.  Felt good the whole ride until the end when I cranked a little on my left hip trying to make a punchy climb in the wrong gear.  Hip was pretty flared up all evening, worst sitting in the car.  I took some advil and it was good by the next morning.  Thanks!

July 21, 2020

Daily score: 8

Workout:

#2
A. HS walk tech work 15 min

done (2 foot press ups, static holds, turns)

B. Bar muscle up and ring muscle up skills and drills 15 min

banded hip to bar, banded bmu's

+
10 min amrap:
3 strict pull up
2 strict hspu
rest 2 min

13 rounds + 1 strict pull up

10 min amrap:
6 toes to bar
6 ring push ups

10 rounds even

+
cool down/stretching/shoulder rehab drills/etc 15-20 min

What a great workout.  Thought I'd throw in some videos to catch you up on what things are looking like.  Happy with how I held up a good pace on the first amrap.  I felt like I could have done the hspu's all day.  Second amrap, right shoulder was a little tweaky on the ttb so I did them all in threes and kept at a pace where I could keep everything really engaged.  Feel good now.  Thanks!

July 20, 2020

Daily score: 8 (left hip kinda tweaky, worst during the night before, better throughout the day)

Workout:

#1
A1. Rear foot elevated split squats; 8-10x2/side; rest 1 min

20x10x2

A2. Front rack double KB walking lunges; 50 feet x2; rest 2 min

26x50
35x50

B1. DB step ups; 20 alt'ing reps; rest 2 min

25x20
25x20

B2. DB reverse lunges; 20 alt'ing reps; rest 2 min

30x20
30x20

C1. Side lying band clamshells; 20 reps x2; rest as needed

done

C2. Singel leg hip thrust; 10 reps x2/side; rest as needed

done

C3. WEighted hip extensions; 20 reps x2; rest as needed

10x20x2

+
Row 500m for time

1:54

Hip was burning the first hour of trying to sleep the night before this workout, I got up and took some advil and that help a lot.  Wasn't too bad by the time I worked out and way better the next day.  RFESS are much weaker on the bad hip side (left).  Feel nice and strong on the right.  That pretty much goes for everything in this workout.  The side lying clamshells were a pretty obvious discrepancy.  Thanks!

July 18, 2020

Daily score: 7 (globally sore)

Workout:

Outdoor day

2.5 hours mountain biking


What a great a well-needed ride.  We rode about an hour further into the mountain than we usually do and it was so worth the drive.  We only saw one other guy on the trail.  The mountain air smelled amazing and everything was so alive.  It was a tough ride, about 5 miles of climbing right out of the gate and then a fast steep downhill to the car.  Legs blew up here and there.   Quads mostly, would just burn every time we stopped and started again on the climb.  Was great though!  Thanks!