November 23, 2020

Daily score: 6 (mild sore all over, worked last night)

Workout:
#6
A1. Deck squats; 10 reps x4; rest 1 min

Done

A2. DB front rack russian step ups; 16 reps x4; rest 1 min

20# DBs x16 x4

A3. Band assisted GH raises; 8 reps x4; rest 3 min

8 x4

B1. Standing band hip abductions; 10 reps x3; rest 1 min

Done x3

B2. Goblet squats @4441; 7 reps x3; rest 1 min

10# dB x7 x3

B3. Reverse sled drags; 100 feet x3; rest 3 min

Sled +95, 1:00 (uphill)

Sled +100, :53 (downhill)

Sled +105, 1:06 (uphill)

+
prowler sprint (heavy, but still allowing foot turnover)
15 seconds
rest 60 seconds seconds
x5 sets

Sled +60, +65, +70, +75, +75

This blogger update is so weird.  Don’t know why the video posted at the top but oh well.  The most difficult things in this workout were the step ups and the goblet squats.  The deck squats were pretty easy for me.  The Russian step ups I did all one leg then the other and they are much harder for my left hip.  By rep 5 the speed of extension was slowing down.  My GHD is not exactly built right, first of all the pad for the knees is super hard and second the heel bar is too high in relation to the knee pad.  The video is the best set up I can do. There’s no way to get my heels on the top pad without rocking on my knee caps.  Having said all that, they still nearly made my ham’s cramp every rep.  And that was as far as I felt I could go.  Hip abductions are harder on the left.  Sled felt great!  Grass was wet but sun had just come out and I so enjoyed the sled work.  Only fell once on the second to last push.  Thanks!

November 22, 2020

Daily score: 6 (traps super sore, glutes sore)

Workout:

#5
Foundation 1 - Front lever

60r straddle hollow body rocks + mobility x5

35, 26, 25, 25, 24 (25 reps took 40 seconds)

Handstand 1

Stretches 

Wrist push up series x5 (all 4 movements), done on knees 

30 shoulder taps, wall facing, x5, DONE!

Foundation 1 - Rope climb

15 ground ring rows, x5

8,8,8,9,8

+
A. Two arm KB front squats; amrap unbroken 53#/hand x3; rest 2 min

With 35’s

6,6,6

B1. Gliding hamstring curls; 15 reps x3; rest 2 min

Done

B2. Natural knee extensions; 10 reps x3; rest 2 min
* band assisted if needed

Done

+
For time:
40 S2O 65#
40 TTB

7:40 (S2O done at 2:50)

Laughing at the look on my face in this video.  Needless to say, I did not succeed in front racking two 53# kbs.  I don’t have two 44’s so I did two 35’s.  But rewind to the beginning.  60 reps of straddle hollow body rocks seem a long way off.  I‘m trying to keep my low back on the ground and feet lower than one foot above the ground but it’s hard, and slow.  And that is my best effort.  HS progression went well.  Reverse wrist push ups are feeling stronger.  I didn’t expect to get all the way through the shoulder taps, but I did!  Still stuck on the ring rows.  Rowing as they describe, starting with shoulders just barely off the ground.  Front squats felt much better than I recall, I feel like I’m re-learning how to squat without bouncing.  Right about that 6th rep I could feel my body trying to cheat though and I really don’t want that hip pain back.  Everything else went well.  Thanks!

November 21, 2020

Daily score: 8

Workout:

#4
A. Partial deadlifts from knee; build to a 5rm

235

B. Russian KBS; 15 reps x5; rest 2 min

44, 53, 62, 62, 62

C1. Barbell front rack pin presses at parallel; 15 seconds x3; rest 1 min

Done

C2. Hip mini band around knees @2020; 20 reps x3; rest 2 min
* Do not go to full depth nor hit full extension, keep time under
tension the entire time

Done

+
For time:
100-80-60-40-20 speed steps (counting right foot only)
10-10-10-10-10 DB step ups 20" with 35#/hand

11:40

Felt my right trap pull a bit on the kbs, totally fine though.  The banded squats definitely lit my legs/glutes up.  Shins and right ankle are sore after the wod but it’s all fine.  Good to get a solid week in.  Thanks!

November 18, 2020

Daily score: 8

Workout:

#3
Handstand 1

Stretches

Wrist push ups series (all 4 types) on knees, 5x5

30s wall facing HS plus mobility with 5# bar, x5 completed

Rings -  Ring mobility + LARS

Ring plank with straps 60s x5

:15, :20, :22, :25, :25

Rings - Ring mobility + Reverse muscle up

False grip ring to chest hang, 60s x5

:31, :32, :24, :15, :15

+
3 min amrap:
10 knees to elbow
10 calories assault bike
rest 3 min
3 min amrap:
10 V-ups
10 calories row
rest 6 min
x2 times through both amraps

1) 1+10+4 cals bike / 2+4 knee to elbow

2) 2+3 v-ups / 2+7 v-ups

Happy with the HS progress.  Gonna stay on my knees for awhile with the push up series to build integrity there.  Both the LARs and Rev MU stuff are hard on my elbows, today particularly.  It must be the double jointed issue?  I ride the line of bad and good tension pain.  Wods were good, knee to elbow actually may be harder than ttb.  Thanks!

November 17, 2020

Daily score: 6 sore!

Workout:

#2
A1. Two arm KB front rack single leg wall sits 10# DB/hand; amsap
x3/side; rest 1 min

:30, :35, :35 (on each side)

A2. Single leg Barbell hip thrusts; 6-8x3; rest 1 min

35# bar x8 x3 

A3. Gliding hamstring curls; 20 reps x3; rest 2 min
https://www.youtube.com/watch?v=KlCOhWuPGBU

20 x3

B1. Barbell lateral step ups; 12 reps x3/side; rest 1 min

35# bar x12/side x3

B2. Goblet squats @4441; 5 reps x3; rest 1 min

Done 5x3

C. Reverse sled drags; 100 feet x4; rest 3 min (Same weight and try to
do them faster this week)

Sled plus 90

:47, :43, :48, :42

+
prowler sprint (heavy, but still allowing foot turnover)
15 seconds
rest 90 seconds
x5 sets

Sled plus 60

15” x5

Glutes were sore to start.  The single leg hip thrusts are harder for my leg hip.  It’s just not as stable or powerful as the right.  The right has zero problem balancing the bar and being quick.  The later step ups were real work, very hard the last couple reps, more so for the left leg.  Sled word felt great!  Thanks!

November 16, 2020

Daily score: 8

Workout:

#1
Foundation 1 - Front lever

60 reps of straddle hollow body x5:

25, 21, 22, 24, 21

Handstand 1

Stretches

SE3 push ups (on knees 5 per x5)

30s of prone overhead weighted bar raise + 5 wt’d passthroughs x5

Completed (5#’s on pvc)

Foundation 1 - Rope climb

Ground ring rows 15x5

8,9,7,8,8

+
A. Sandbag bear hug squat @3030; 6 reps x3; rest 2 min

60# x6 x3

B. Sandbag bear hug reverse lunge; 14 alt'ing reps x3; rest 2 min

60# x14 x3

+
7 min amrap:
10 cals ski erg
10 V-ups
5 ring push ups

4 rounds even

First, so sore the next day: glutes, traps, lats.  The straddle rocks just are awful for me, I feel like my butt is in the way, it’s near impossible to keep my low back on the ground.  And 20 some odd of them takes me 30-40 seconds.  The wrist push up series on the knees is super hard, I made it through but it was a challenge.  Super hard to come up with both hands and the same time sometimes.  The prone overhead with the bar was also hard but no trap cramps which was good.  Glad to complete it.  Steep ring rows are what they are, hoping to improve.  Wod was good.  Trying to loosen up to get out there again today :).  Thanks!

November 12, 2020

Daily score: 8

Workout:

#4
A. Clean grip RDLs; 8-10x4; rest 2 min

115x10

125x10

135x10

145x8

B1. Weighted hip extensions; 10-12x3; rest 1 min

35x12

40x12

45x12

B2. Barbell front rack pin presses at parallel; 15 seconds x3; rest 1 min

15” x3

B3. Unloaded single leg wall sit isometric (arms overhead on wall); 40
seconds x3/side; rest 2 min

40”/side x3

C1. Barbell rhythm squats; 25 reps x3; rest 1 min

135x25

145x25

145x25

C2. Laying single leg band hamstring curls; 25 reps x3/side; rest 1 min

25/side x3

C3. Prowler push; 50 feet x3; rest 2:30(heavier than last week)

Sled +60 x50’ x3

Felt good to move some heavier weight.  I’m sure I’ll be sore.  But in a good way.  Boy do I hate wall sits, I think it brings back memories from basketball practice.  I’m sure they are good for me.  Oh, and the pin presses at 90 are truly hard.  Also, a good struggle.  Prowler felt great today, was nice to have pretty good weather.  Thanks!