October 31, 2014 (Halloween!)

Friday

#4

A. Back squat. 6, 4, 2. 2 min rest  -- 125, 140, 155

B. OHS. 10-12. 2 min rest. X4 -- 12@75#, 10@85, 85, 90#

C. Wall Balls 6 sets of 20 unbroken for time. -- 6:34

D. Side plank on 1 hand and 1 foot. Accumulate 2 min per side.

Notes : The back squats were feeling weak today. I think it takes me longer to build. After I was done, I remebered I didn't wear my weight belt. The belt make a big difference for me usuaully. Overhead squats felt good. It is cool to see how these are preogressing! Walls balls were not much fun. Dropped the ball (haha) a few times, but unbroken mostly. Side planks were 20 secs at a time. Hardest part is balancing on those. 

Also I think (hope) we should be good to put some running in next week.

October 30, 2014

Thursday

#3

A1. Xiaopeng Forward. 6-10 per arm. rest as needed

A2. Xiaopeng Backward. 6-10 per arm. rest as needed. x3   ---- 5#, 10 reps

B1. Weighted Pull Up. 3-4 reps. rest as needed.  -- 5#@2+2--7#@2+2--10#@1+1+1 (2x)

B2. HSPU. 6-8 reps. rest as needed. x4 -- 8 -- 6+2 -- 5+3 -- 5+2

C1. Archer Ring Row. 10 per side alternating. 1 min rest. 

C2. Walk out Push Up. 1->5. 1 min rest. X3

D. Cuban Press. 10-12. 2 min rest. x4 -- 5#, 10 reps

C2: https://www.youtube.com/watch?v=MfbJE_k9v6k ... . BUT... 1->5 means... walk out, do 1, walk back up, walk out, do 2 push ups, walk back up... walk out, do 3 push ups, walk back up.... up to 5.

Notes : My hamstrings and upper back were still super sore today even after a day of rest. Tuesday's exercises were def effective. XIA were good. Shoulders still a bit stiff, but that is the norm mostly! Pulls ups were tough today. Last week I felt a lot stronger. I did these underhand. HSPU were good. The ring rows were TOUGH. I could only do 4-6 at a time, so that took some time. The push ups were good, last set was perfectly exhausting. Cuban presses seem so easy, but they hurt!

OCtober 28, 2014

Tuesday

#2

A. Power Clean. Build to a heavy one... And/Or just practice the movement... See how it feels since it's been a while.  -- 1@90#

B. Front squat @3030. 12 reps. 2 min rest. X3 -- 75#

C. 1-leg DB/KB RDL @31x1. 10-12. 1 min between legs. X3 -- 12 @ 15# (each)

D. Russian KBS 53#. 15-20 unbroken. 45 sec rest. X5 - 20, 20, 18 x3

Notes - Tough today! I am still sore from Saturday too. Cleans were good. I worked with the bar for a bit, then built up from 55#. When I got to around 85#I started overthinking things. I got to 90# which was pretty good. I used to be stuck at 85# for like 6 months, then I got 95# 1x before we moved. Sqauts were ok. My hip flexors felt still and achy. 75# was plenty for those. The RDL feel awkward, but I kept at them. Should I be balancing on one leg the whole time, or touching down after each rep? KBS wore we out!

OCtober 27, 2014

Monday

#1

A. YWT. 5+ sets -- 6 sets

B. 1-arm DB/KB bench press. 4-6. 1 min between arms. X5 -- 6@20#, 25#-6, 5, 5, 5

C. Bent Over Barbell Row @22x2 (underhand grip). 6-8. 2 min rest. X5 -- *@55,65# - 6@75# x3

D. Hollow rock. Accumulate 3 min. -- legs straight 20-30 sec

E. Inverted Hang on rings. Accumulate 2 min. -- 30 sec x4

Notes : Those bench presses were tough. Just stabilizing and trying not to fall off the bench. Felt a little shouler ache, but tried to focus on using chest. Barbell rows seemed good. I should be feeling this in the middle of my back yes? Hollow rock was better than before. Kept legs straight. First minute was "funish" then not so much. 

OCtober 25, 2014

Saturday

#4

A. OHS. 50 reps with as much/little weight as you want, broken up however.

10@65#, 12@75#, 12@80#, 9@80#, 7@85#

B. Wall Balls. 25 reps for time. 60 sec rest. x 3-4 -- 0:50, 0:53, 0:53, 0:55

C. Tuck L-Sit. Accumulate 3 mins.

D. DB/KB Side Bend. 15-20. 1 min rest between sides. x3 per side -- 20# - 15 reps

B: If you are taking a lot of breaks by the 3rd set, just do 3.

D: https://www.youtube.com/watch?v=_bVcLMlYZM8

Notes : I started the OHS thinking I could do 65#, maybe 75# for that many reps, but I felt good, so I kept building. I ended up doing 5 sets. Next time I think I could do all with 80# with a few more breaks. Wall balls were really good. Felt faster than usual on those. L sit takes me a while with 10-15 sec sets, but I still feel like these are getting better. Form is better for sure. Side bends were good. Slow, controlled, could def feel those.

October 22, 2014

Wednesday

#3

A1. Xiaopeng Forward. 6-10 per arm. rest as needed -- 5#, 10 reps

A2. Xiaopeng Backward. 6-10 per arm. rest as needed. x3 -- 5#, 8 reps

B1. Strict Pull Up. 4-6 reps. rest as needed. -- 3+2

B2. HSPU. 4-6 reps. rest as needed. x4 -- 6

C1. Ring Row. 10-15 reps. rest as needed. -- 5+5

C2. Push Up. 10-15 reps. rest as needed. x3  -- 10+5(hands/elbows in for all of C)

D. Cuban Press. 12-15. 2 min rest. x3 -- 5#, 12 reps

A2: https://www.youtube.com/watch?v=WAKXwHoyHSM

B&C do not have to be unbroken.... but "perfect".  and just do less reps  if they are taking a long time.

Notes : Feeling much better today! xia was good. Def tough with 5# this time. Backward was harder than front. My left shoulder does pop on the front ones. Doesn't hurt, but hopefully that goes away. Pull ups were slow and strong. HSPU were really nice! I don't think I have done 6 unbroken before. Ring rows and push ups were getting painful, but still strong. Cuban press was TOUGH. My shoulders were done at this point.

OCtober 21, 2014

#2

A. Deadlift. Build to a 3 rep max.  --- 185# x3

B. Front Squat @ 3030. 75~95#. 10 reps. 2 min rest. x3 --- 85#

C. Shoulder Bridge Leg Curl. 50 good reps however. -- Sets of 10

Notes : Deadlifts were good. Started off slow and wasn't sure what would happen. Eventually got around where I wanted to be. Was really trying to focus on good form and not using my lower back. Front squats were good. Last half was TOUGH, but I kept the tempo. The leg curls were much better today. Besides the fact my hamstrings were burning and locking up in pain, I was able to do set of 10 with good form.

OCtober 20, 2014

#1

A. YWT Drill. 5+. rest as needed. -- 6

B. Trap 3 Raise. 10-12 per arm. 1 min rest between arms. x3 (try slightly heavier than last week)

10@ 5#, 7, 7

C. Powell Raise. 8-10 per arm. 1 min rest between arms. x3  (try slightly heavier than last week)

10@5, 5, 7

D. Single Arm Static Hang from Bar (or Ring). Accumulate 90 secs per arm.

10 sec at a time

+

10+ min walk/jog if you're feeling it.

30 min walk w/stroller

Notes : YWT was good. Have the hang of these now. B & C are TOUGH with more weight, but I increased a little. The arm hangs are challenging. Is is possible to not swing around at all when hanging? I feel like a monkey up there. 

October 19, 2014

#4

30-60 min

Shoulder Mobility and/or Walking

#5

100 Turkish Get Ups 25-35#

Notes :  I did some shoulder mobility on Saturday, but was most just busy scuffling the kids around. I thought the Turkish get ups would be no big deal, but I was pretty miserable right away with only 25#. My shoulders were hurting after 25 and seeing how I was in the worst mood ever, I decided to skip the rest. Instead I did yoga for a good hour with lots of shoulder opening stuff. I feel much better now! Might survive the night with these crazy kids without going crazy.

October 16, 2014

Thursday

#3

A. Xiaopeng Forward. 6-10 reps per side. x3+. rest as needed. -- 10 reps 2# weight

B1. Inverted Hang on Rings. Accumulate 45 seconds. -- 45 sec hold

B2. Feet Elevated Side Plank Rock. 16 per side. x4 -- tougher today!

+

3 rounds

50 Backwards Walking Lunges 

50m One-arm Farmers Walk L -- 53# kb

50m One-arm Farmers Walk R

Notes : No issues today since I was familiar with everything. Side planks were tougher at first. Maybe still sore from windmills

October 14, 2014

#2

A. Front Squat. 2, 2, 1, 1. 2 min rest.  -- 125, 135, 140, 150 (failed attempt)

B. Deadlift. 20, 20, 20. 4 min rest. -- 95, 105, 115

C. Hollow Body Hold/Rock. 3 min Accumulation -- 20 sec on/ 20 sec rest

Notes : Today was rough for me! I did not sleep at all and had zero energy and strength. I thought I should be able to get 145# x2 on the front squat easily (did that a few weeks ago), but it was not happening. How long do you typically spend building when trying to get max reps? I build for a good 10-15 min, but it was just not happening today. Were the deadlifts tough n go? That's what I did. Those felt better. Hopefully tonight the baby will sleep better and so will I.

October 13, 2014

Monday

#1

A. YWT Drill. 5+ sets. rest as needed

B. Trap 3 raise. 12-15 per arm. 1 min rest between arms. x3

C. Powell Raise. 10-12 per arm. 1 min rest between arms. x3

D. DB/KB Windmills. 15 per side. 1 min rest between sides. x3

+

"Long"-ish walk if you're feeling it

Notes - My upper back/shoulders are sore from the KBS yesterday. Today was good. I did 6 of the TWT drills. The raises were tougher than I remebered. I used 5# nice and slow/controlled. Used 15# for the windmills. Those are tough, but effective!

October 12, 2014

Sunday

#5

A. FLR on rings w/ palms forward. Accumulate 3 minutes.

+

40-30-20-10

Russian KBS 53#

No Push Up burpee

Notes : I skipped the #4 workout after all because I was still super sore from all those lunges! The FLR felt good. I was actually able to turn my palms out all the way. I held these for 15 sec on/15 sec off 4x for 3 sets. Circuit made me nice and worn out. Cold air hurts mt lungs and it is only October! My shoulder feels a little achy. I have been notcing that I sleep on the night side a lot which I'm sure doesn't help.

October 8, 2014

Wednesday

#3

A. Xiaopeng forward. 6-10 reps per side liiiiiight... can be smalllll plate too. x3... stay tight and extend hard.... skip if you're feeling pain.

B1. Inverted Hang on Rings.  Accumulate 30+ seconds.

(instead of being straight up and down, try tip forward slightly so you have to fight to hold that position.... vid attached of the bar version)

B2. Feet elevated side plank rock. 12 per side. x5

C. 200 Walking Lunges. Slow and steady.

+

15+ min shoulder mobility

Notes : For A I did 10 reps with a little 2 lbs weight. Why are these difficult?! My left side was much less flexible than my right. Ring hangs were good. Was able to do 30 sec all at once. I tipped forward for about 8 sec, then rested for 2 sec. Those plank things hurt, but at least they are not as boring as regular planks. The walking lunges were pretty brutal. I worked out this morning and my legs were sore before dinner! 

October 7, 2014

Tuesday

#2

A. Romanian Deadlift (any grip) @ 32x1. 3-5. 2 min rest. x6

5@85, 95, 105, 115# -- 4@125# -- 3@135#

B. Shoulder Bridge Leg Curls. AMRAP Unbroken. 45s rest. x7 (see if you can do one leg at a time... vid attached.) 5-6

+

15-20 min easy jog  (or less or walking if no good on the leg) - 15 min run w/2 kids in stroller

Notes : Deadlifts seem to be getting stronger. I can def feel these targeting my hamstrings more than traditional deadlifts both during and after the exercise . I like the Romanian deadlifts better  because I can focus more on form with less weight and not hurt my back in the process. The shoulder bridges are still really tough, but my form is a bit more slow and controlled. The hardest part for me is keeping my core engaged. I could do more, but not with good form. No leg pain on the run. This was up/down hills pushing two kids. I forgot how miserable pushing a stroller while running is!

October 6, 2014

#1

A. YWT drill. 5 sets. rest as needed.   

+

20 min AMRAP

5 Feet Elevated Ring Row

10 DB Russian Step Up (20#+ per hand)

20 sec Tuck L-Sit (accumulation)

10+11

+

15 min shoulder mobility

Notes - YWT were good. I could feel those doing something in my shoulders. I strangely liked the AMRAP. Ring rows were good, most unbroken sets. DB felt heavy on the step ups. L sit was tough, but I was not as frustrated as the past few weeks. Maybe not doing those at 6am is the way to go. The shoulder mobility felt great. Def need to continue with that. I need to add yoga again. I am going to aim for even 15-20 min a few times a week. 

October 5, 2014

Sunday

#5

A. OHS @ 22x1. 4-6. 2 min rest. x5

6@ 55, 65, 75  5@85, 90#

+

21-15-9

Thrusters 65# wall balls

Pull Ups (kipping deffffinitely "ok")

7:20

Notes:

Overhead squats were good, feeling stronger. I got a little more weight than last week. I will be happy when I can use 100# or more! Once again I am terrible at thrusters. I worked on having good form for a while, but I was still feeling pain on the side of my lower back. Wall balls and pull ups combined with the cold weather air hurting my lungs smoked me though :)

October 3, 2014

Friday

#4

A1. Ring Support with rings turned out as far as possible. Accumulate 30 sec. 30 sec rest.

A2. Hollow Body Hold. AMSAP (or keep going until 30 secs or more). 30 sec rest. -- 30 sec x5

A3. Arch Body Hold. AMSAP (or keep going until 45 secs or more). 30 sec rest. -- 90 sec x5

A4. Feet Elevated Side Plank Rock.10 per side. 30 sec rest.

A5. KBS 35#. 20 reps. 30 sec rest. x5

Notes : Turning out on the rings is just not happening for me. Body holds were good. Those are getting stronger. The plank rocks were good and tough. Used two 45 plates for those. Upper body is nice and sore from yesterday, so something was going right there. Is it weird that I am looking forward to OHS tomorrow?! Oh wait.... there are thrusters

October 2, 2014

Thursday

#3

A. Negative Front Lever on Rings. 15 super slow reps. Rest as needed between

B. Feet elevated ring rows. AMRAP unbroken. 90s rest. x5 -- 5, 6, 6, 5, 5

C1. Ring Push Ups w/ ext rotation. 10 reps. 60s rest. 

C2. "Strict Toes to Bar".  10 reps. 60s rest. x5

Notes :  So apparently A is TOUGH. These were no where near perfect, but as I figured out what to do I gained a little bit more control. Ring rows were fine. Thought I should have been able to do more, but the ones I did do were nice and pretty. Push ups were alright. Ext rotation was hard, but I got it for at least a few sec with each rep. I started toes to bar and though "wow I am doing so great at these!" Then I realized you said STRICT. Those are about 10x 100x as hard. I was basically just hanging there trying to move my legs up at all. Still there is some improvement over what was happening a few months ago.