September 27, 2020

Daily score: 6 (did this post bridal shower aka post champagne)

Workout:

 #3

A. Front rack Rhythm squats; 2 sets of 50; rest as needed
* same weright as last week

135x50x2

B. Stability ball hamstring curls; 10 reps x3; rest 2 min (hips
elevated and slow eccentric)

Done

+
3 sets for max loads
50 foot forward sled drag  (must be completed within 1 min)
rest 2 min

Sled +125 x3

+
3 sets for max loads
50 foot reverse sled drag  (must be completed within 1 min)
rest 2 min

Sled +140 x3

+
2 sets for max distance covered:
2 min farmers carry 70#/hand
rest 3 min

250 feet x2

+
C. Goblet squats @6060; 5 reps x3; rest as needed

Done with 20#

Felt good to move and be out in the beautiful sunny evening.  But my feet hurt from having heels on all day and I’m quite certain pastries and mimosa’s are not great pre-workout.  I also can tell that depending on the condition of the grass the weight I can pull varies a ton with the sled.  Feet felt better in reverse but each pull was challenging.  I couldn’t go much heavier or there would be no way I could get it unstuck when it gets stuck.  Sore the next day so I know I did some work :).  Thanks!

September 26, 2020

 Daily score: 8

Workout:

#2
A1. Wide grip chin over bar hold; amsap x3; rest 30 sec

:16, :17, :10

A2. Wide grip weighted pull up; 2-3x3; rest 30 sec

10# x2.5

10 x2

5 x2

A3. CTB pull up; 15 reps AFAP x3; rest 3 min

1:36

1:33

1:40

B1. Bent over barbell to chest isometric hold; 15 seconds x3; rest 30 sec

75# x15 seconds x3

B2. Bent over barbell rows; 10-12x3; rest 30 sec

75x10

65x10

60x12

B3. Ring rows; amrap.amrap x3; rest 30 sec/rest 3 min

8:7

6:4

4:4

C. Band shoulder routine;
https://www.youtube.com/watch?v=1YHIV4a81Os&t=4s&pbjreload=101

Done

So good to get in the gym.  It’s been an unexpectedly busy week.  But all good stuff.  The wide grip was a little harder on my elbows.  The most ctb I strung together was 3.  Feeling good!  Great HS walk work in warm up.  Thanks!

September 23, 2020

Daily score: 8

Workout:

#1
A1. Rear foot elevated DB split squats @22x1; 6-8x4; rest 90 sec

10#/hand x8

10x8

10x7

10x6

A2. Single leg sorensen hold; 30 seconds x4/side; rest 90 sec

Done

B1. Isometric back squat (from the bottom of the squat, set the bar on
pins and push up against it); 15 sec ramping tension x4; rest 90 sec

Done

B2. Barbell hip thrusts; 10 reps with 2 sec pause at the top of each
rep x4; rest 90 sec

105x10

105x10

115x10

125x10

C1. Seated band leg extensions; 20 reps x3; rest 90 sec

Done

C2. Stability ball hamstring curls; 20 reps x3; rest 90 sec

Done

C3. Hollow body rock; 1 min x3; rest 90 sec

Done

Crazy busy week.  So glad to get this one in.  I was super light headed often but I blame my period.  It’s all making more sense now because I had been doing just fine.  Hamstring were shot by the end of this one but everything else is feeling good.  Thanks!

September 19, 2020

 Daily score: 7 (glutes and low back muscle sore)

Workout:

#4
A. HS walk tech work 10-15 min

Done (2 foot press ups, static hold, 10’ walks, turns)

B. Ring muscle up tech work 10-15 min (hip to rings, transition drills, etc)

Done (see videos)

+
20 min amrap:
5 strict press @70% 1rm
5 strict ring pull ups
5 ring push ups
5 ring rows
10 V-ups
10 hip extensions on GHD

Strict press at 70#

5 rounds +5+5+5+5+10

Great workout.  Not my best handstand day but that’s okay.  Hips to rings felt way stronger.  Trying to figure out the timing of hips coming up and pulling with my arms.  I tried even bending my elbows to pull like I would to do a muscle up,  not sure if it’s good to practice that way or not.  Shoulders felt really solid swinging today.  Ring pull ups were the hardest in the amrap following by the V-ups.  Was great though.  Air quality way better after some rain, so grateful.  Thanks!

September 18, 2020

 Daily score: 9 (feeling great, air quality better and felt like going for it, but still not great)

Workout:

#3
A. Rhythm squats; 2 sets of 50; rest as needed
* build heavier than last week

135x50x2

B. Elevated hip nordic hamstring curl progression; 3 sets of 8; rest as needed

Done x3

+
5 sets:
50 foot forward sled drag heavy
50 foot sandbag walking lunge
50 foot bear crawl
50 foot reverse sled drag
10 sandbag clean and jerks
50 foot lateral sled drag R
50 foot lateral sled drag L
rest 3 min bw sets

7:14 sled plus 160

6:38 sled plus 135 (for the remaining sets)

6:40

6:08

6:10

+
C. Goblet squats @6060; 5 reps x3; rest as needed

Done

So good to move and breathe cleaner air.  Still considered not great air quality but I didn’t feel too bad.  Did the sled on gravel to allow for some shelter with the sandbag cleans since it was raining.  Worked out well but was challenging.  Sled is so variable on different surfaces.  This was heavy for each pull.  Loved working hard.  Thanks!

September 15, 2020

Daily score: 8

Workout: 

#2
A1. Isometric chin over bar hold; amsap x5; rest 30 sec

:32, :32, :30, :25, :22

A2. Weighted supinated pull up; 2-3x5; rest 30 sec

15x1.5

12.5x2

10x2

7.5x3

7.5x2.5

A3. Strict pull ups; amrap in 2 minutes x5; rest 4 min

12, 12, 10, 11, 10

B1. Ring to chest isometric ring row hold; amsap x5; rest 30 sec

15, 15, 12, 12, 12

B2. Bent over barbell rows; 6-8x5; rest 30 sec

85x6

85x6

75x8

75x7

75x6

B3. Bulgarian ring rows; amrap in 90 sec x5; rest 4 min

11, 10, 10, 9, 10

C. Band shoulder routine;
https://www.youtube.com/watch?v=1YHIV4a81Os&t=4s&pbjreload=101

Done

What a great challenging upper body day.  Was perfect since the smoke here is so bad.  Was good to work hard but not breath too hard.  Felt stronger than last week.  Thanks!

September 12, 2020

 Daily score: 8

Workout: Week 4

#1
A1. Rear foot elevated DB split squats @22x1; 6-8x3; rest 90 sec

20# kB x6

20 x8

20 x8

A2. Single leg sorensen hold; 30 seconds x3/side; rest 90 sec

Done x3

B1. Isometric back squat (from the bottom of the squat, set the bar on
pins and push up against it); 15 sec ramping tension x3; rest 90 sec

Done x3

B2. Barbell hip thrusts; 10 reps with 2 sec pause at the top of each
rep x3; rest 90 sec

125x10x3

C1. Seated band leg extensions; 20 reps x2; rest 90 sec

Done x2

C2. Stability ball hamstring curls; 20 reps x2; rest 90 sec

Done x2

C3. Hollow body rock; 1 min x2; rest 90 sec

Done x2

This all went really well.  RFESS are hard on my left side.  Loved the static bottom of the squat.  Felt kinda good and really hard.   Thanks!