Daily score: 8
Workout:
#4
30 min weighted vest hike
Done
+
hyperbolic stretch sequence
Done
+
A1. L-sit; accumulate 30 sec x5; rest 1 min
Done, mostly 12/10/8
A2. Sorensen hold; accumulate 1 min x5; rest 1 min
Done, 40/20
Body feeling so much better today. Hip feeling good and a lot of muscle tightness in my back/neck seems relaxed. Played with some freestanding HS’s too and have dance tonight :). Thanks!
Daily score: 7
Workout:
#3
A. Barbell hip thrusts; 12-15x3; rest 2 min
125x15
135x12
125x15
B. Single leg hip thrusts; 10 reps + 30 sec isometric on last rep
x3/side; rest 90 sec bw sides
Done
C1. Standing band hip abductions; 10 reps x3/side; rest 1 min
Done
C2. Adductor side plank; 30 sec x3/side; rest 1 min
Done
D. Lateral sled drag; 50 feet x4/side; rest 1 min bw sides
Done, sled plus 90
Hip seems to be calming down. All of this went well. My low back feels really tight after. Feeling old! Thanks!
Daily score: 7
Workout:
#2
30 min weighted vest hike
Done, with 20# vest (lots of stairs)
+
hyperbolic stretch sequence
Done
+
A1. Hollow body hold; amsap x5; rest 1 min
:30, :30, :30, :30, :25
A2. Arch body hold; amsap x5; rest 1 min
:30, :30, :35, :35, :30
This all went well. Adductor stretches are the hardest for me. Feels so good after though. Thanks!
Daily score: 7
Workout:
#1
A. Strict press; 5x5; rest 2 min
70, 75, 80, 82, 82
B. Bench press; 5x5; rest 2 min
90, 95, 100, 100, 105
C. DB flies; 12-15x3; rest 90 sec
10x15, 12x15, 15x12
D1. Elbow on knee external rotations; 12-15x3; rest 1 min
10x15x3
D2. Ring rows; amrap unbroken x3; rest 1 min
11, 11, 10
+
3 rounds for time:
Ski erg 500m
1 min ring plank
11:03
Hip still bothered me overnight but is improving. This was a fun session. Upper body is feeling great. Was a little sore in the posterior shoulder by the evening. I had to break the planks in the wod into 40:20. Thanks!
Daily score: 7 (great other than hip)
Workout:
#8
A. Seated BB Z press; 12-15x3; rest 2 min
55x13
55x13
55x12
B1. Hand over hand rope sled drag; 50 feet x4; rest 1 min
Sled plus 70
Plus 80
Plus 80
B2. DB top to top bench press; 14 reps x4; rest 2 min
30’s x14 x4
C. Hanging alternaing single leg lifts; accumulate 100 reps for quality
Done in 10’s
+
* same layout as last week, just try to maintain paces a bit better
this week without a fall off
Assault bike 30 seconds @1 min TT pace
assault bike 30 seconds easy
x3
(rest 3 min)
x2
Skipped
Enjoyed pulling the sled on the rope, grass was wet so it got slick and challenged my grip, which was cool. Skipped the bike just to let the hip calm down. I had to give in and take Advil again last night but it was a least better than the night before. I’m just doing farm work today and hoping by tomorrow it’ll be ready to do some basic stuff. Thanks!
Daily score: 5 (rough night with hip pain)
Workout:
#7
Rings -
Ring mobility + LARS (3 sets)
5 sets of 5, getting close to full depth (ring plank with straps, arms out laterally)
Handstand 1 (3 sets)
Stretches plus 5 rounds of wrist push ups
Forearm supported HS:
:47, :46, :24, :31, :32
Rings - Ring mobility + Reverse muscle up (3 sets)
Ring to chest fg hold
:20, :20, :20, :20, :20
+
(3 sets of 12 for A-C)
A. Accumulate 36 overhead squats with empty bar @21x1 tempo
B. Accumulate 36 back squats with empty bar @21x1 tempo
C. Accumulate 36 front squats with empty bar @21x1 tempo
D. Shrimp squats; accumulate 10 reps per side
+
Hyperbolic stretch routine
Done
I skipped the squats as described in my previous post and added rounds to the gymnastics. I also have my first dance class tonight. Hip is aggravated but does well if I avoid deep flexion. Thanks!
Daily score: 6 (left hip seemed off to begin with, did this late in the evening after work)
Workout:
#6
A1. Sumo stance band pull throughs; 20 reps x3; rest 1 min
* aggressively flex glutes on each rep)
20x3
A2. Rear foot elevated sandbag bear hug split squats; 12-14x2/side; rest 1 min
Body weight x12/side
SB x14 on right
A3. Bear crawl sled drags; 50 feet x2; rest 2 min
Done, sled plus 90#
B1. Single leg back extensions; 8-10x2/side; rest 1 min bw sides
Done, 10x2/side
B2. Single leg Seated pike lifts; 20 reps x2/side w/ 2 sec pause at
the top range of each rep; rest 30 sec bw sides
Done
+
3 sets:
10 burpees AFAP
250m row
rest 3 min bw sets
1:30, 1:29, 1:29
My left hip had been back to it’s bad self for a couple days I think before I did this workout. I was just trying to will it away and working long shifts so not working out, I’d hoped it would be fine. It’s funny because I realized that every time I watched someone squat on Instagram it was like I felt hip pain. Like I expected to see the pain on their faces. As though that movement means pain to me more than effort. I honestly can’t seem to imagine what the movement would be like just worrying about muscle effort versus joint discomfort. Interesting. I could hardly do the split squats on the left at body weight so I only did the one set. It’s the worst at the bottom, sharp and burning as soon as I try and ascend. Better if I can maintain a ton of slow control but honestly not much better at the moment. And last night it killed me all night in bed. Just burning and unable to get comfortable. I got up at 1a and took some Advil. Seemed to help. I modified today’s workout and the hyperbolic stretching seems to help if anything. Everything else in this workout felt fine. Even the rowing, of course I was half blind with effort during the sprints so hard to say. Thanks!
