Workout of the Day
A.
Three sets of:
Bulgarian Split Squats x 4 reps each leg @ 30X1
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
B.
Four rounds for time of:
185/125 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
300 Meter Run
*Barbells taken from the ground
Ydays:
A.
PP – 75kgx5, 80kgx3, 77.5kgx3, 70kgx5
CP – 80kgx3, 90kgx3x3
B. skipped
Since I’ve changed my life around and started training only in the AM my results have taken a hit for the worse. I’ve lowered the volume and intensity a lot during this time, and the body feels pretty good. Maybe I need to start pushing it?
I’m just babbling. Gonna read Josh B’s article from the other day again. Get back on track.
Extra work at night:
DB Ext Rotation
Powell Raises
Trap 3 raises
Mobility
Part B: 11:25
sub’d 300m row for the run.
A
BSS 20kgx8 27,5kgx2x4
Ring dips 15-15-15reps
First round I thought it was 6-8 reps??
B
No metcon.
4 sets of
Frontsguat 85kgx4
10 pullups
Rest 90 sec
A. Bulgarian Split Squats: 65 lb dumbbells x 4 each leg, 65×4, 65×4
Subbed handstand pushups for ring dips: 5, 5, 4
B. 11:15 (Rx). I’ve definitely learned to appreciate the little details of these workouts. Taking the front squats from the ground punishes you for dropping the weight and makes it that much easier to knock out all 5 before stopping
A) BSS x4 each leg – 55lb, 75lb, 75lb
Ring dips – 15, 12, 10
B) 11:08 rx’d
went out of fast on the 1st round, felt it in the last round
Missed yesterday due to illness, so took it a bit easier today with some lingering fatigue. Still broke a sweat.
BSS (one of my worst movements by far–yes, I know I should do them every week, just like I should practice my bass, and be nice and help people.)
Set 1 unweighted; Set 2 15# DBs; Set 3 25# DBs. Happy to report better range of motion and hardly any knee pain, so there’s a good takeaway.
Dips x 7 negatives each set.
Metcon (135# FS; 10 pull ups; 250m row) x 4 in 14:00
A.
BSS
27.5kgx4x3 each leg.
Ringdips
18 18 19
B.
Sub run with 300 m row.
12.30
Didn’t squat today due to my hip flexor pain. So aggravating, but I know I need to lay off until it heals fully. Did the ring dips then did some extra ring work and strict pull-ups and whatnot.
A.
BSS 25#, 30#, 35#
RD 9, 6, 5
B. 9:46 Scaled to 95# (R hip is still rotated forward…staying lightish until it stays in place permanently)
A. Bulgarian Split Squats (w/ barbell on back): 75#x4 each leg, 95#x4 each leg, 115#x4 each leg
Ring Dips: 26, 20, 16
B. 9:14 (m-185# back squat from rack)
A) Bulgarian Split Squat
35×5 / 40×5 / 45×5 / 52.5×5
(as high as our dumbbells go, barbell is a good idea)
B) 9:47 scaled to 155#
(could have went a little heavier, i didn’t want to use 185 because we’re going to bike the trails and wanted to save some of my legs)
and my ring dips were 19-18-17-19 all strict
A. 135# split squatx4/ 24 ring dips
155×4/ 19
155×4/ 16
B. Rx’d (though 300m included 2 flights of stairs)
14.00.
Part B.
10:05
A.
BSS:15/20/20/20 – balance was my biggest issue
RD (red thin band): 8/8/9/9
B.
11:26
-FS: 45kg
-pullups unbroken
Part b. 10:08 Rx