November 30, 2020

Daily score: 6 (puppy robbing me of sleep)

Workout:

#9
Foundation 1 - Front lever

60reps straddle hollow body rocks + mobility x5

44,42,36,40,36

Handstand 1

Stretches, 5 rounds of wrist push ups, 60s hs hold x5

:51, :41, :46, :45, :40

Foundation 1 - Rope climb

15 ground ring rows + mobility x5

10, 9, 9, 8, 7

+
A. Partial range front squats; 5, 5, 5, 5, 5, 5; rest 2 min (parallel)

All at 65#

B1. Gliding hamstring curls; 18 reps x3; rest 2 min

Done

B2. Natural knee extensions; 12 reps x3; rest 2 min
* band assisted if needed

Done

+
5 rounds for time:
10 S2O 65#
10 TTB

7:57

Quite proud I fit this in with all the chaos a new puppy brings.  Felt good to do something for myself.  The HS holds fires up my traps and neck, been feeling it all day.  Everything else went really well.  Impressive the tension in my hips changing direction at parallel for the front squats.  Definitely different feeling than bouncing out of the bottom.  Thanks!

November 27, 2020

Daily score: 7

Workout:

#8
A. Partial deadlifts from knee; 5x5 @92% of last week; rest 90 sec

Done at 215

B. Single arm Russian KBS; 15 reps x3/side; rest 30 sec bw sides

35, 35, 44

C1. Barbell front rack pin presses at parallel; 15 seconds x4; rest 1 min

Done

C2. Hip mini band around knees air squats @2020; 20 reps x4; rest 2 min
* Do not go to full depth nor hit full extension, keep time under
tension the entire time

Done 

+
3 min max calorie assault bike
3 min max distance hs walk
3 min max reps CTB pull ups (sets of 3 unbroken minimum)

38 cals, 40 feet, 5 sets of 3

Single arm kbs swings always seem to readjust all the vertebrae in my upper back/neck so I’m always cautious with the weight.  Happy 44 felt good.  Pin press still such work, hard.  Same for the 20 tempo banded squats.  Legs were shaky after the series.  Feeling improvement with control Hs walking in the wod.  I had time for one more set of CTB but I the last rep of the 5th set something pulled in my left shoulder so I stopped.  I think it’s fine now.  Thanks!  Going to get the puppy!

November 26, 2020

Daily score: 9 (felt rested, recovered)

Workout:

#7
Handstand 1

Stretches plus 5 rounds of push up series on knees

60s wall facing HS hold x5

:40, :42, :45, :40, :40

Rings -  Ring mobility + LARS

Mobility plus 60s straps ring plank hold x5

:60 x5!!!!!

Rings - Ring mobility + Reverse muscle up

Mobility plus 60s ring to chest hold in false grip x5

:35, :30, :20, :20, :21

+
20 min amrap:
10 DB deadlift 35#
10 cal row
10 DB power clean 35#
10 cal assault bike
10 DB hang power clean 35#
10 cal ski erg

3+10+10+8 pwr clean

I may have cheated a bit on the lay out of this workout but I think it really helped me finally become successful on the ring plank.  I went back and forth between the push up series and the ring plank and when done with that started the HS holds.  I was trying to save time (thanksgiving family stuff), but ended up also saving elbow strain (doing plank before HS).  It made the HS holds harder but still happy :).  Even false grip hangs felt better today on recovered elbows.  Wod was fine, just heavy on the power cleans.  Thanks! 

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!