Tuesday Jan 26th

Sleep: 7:22 hours  recovery is 45% 

Mood: sleepy, feeling a tad under the weather 

Stress: minimal!


A. Push Jerk; 6,6,6; rest 2min 

Did 105 for all 3 sets - was able to cycle but it was like 90% effort to keep the cycle.


B. Shoulder Press; 5 reps @ 70%, 5 reps @ 80%, 3 reps @ 85%, 2 reps @ 90, 1 rep @ 100%; rest 2-3min bw sets 

Hit them all. Numbers were same as percentages cause my 1RM is 100 :)


C. Weighted Strict Ring Dip; build to a max triple 

Couldn’t add weight but finally did 3 strict without help and tried to get all the way down. Last rep felt like maximal effort to me! Attached a video.

https://youtu.be/d_9ZdySa-Cc


D. Supinated Strict CTB (weight if possible); 8-12 x 4 sets; rest 2min 

Did 8 reps with a purple band. Definitely cannot add weight 😅. Had to fight hard each round for the last 2-3 reps.


E. Front Lever Tuck Hold; accumulate 60 seconds 

This was tough! Took me multiple sets of 6-8 seconds. Hurt my L delt by the end although I’m not quite sure why. It hurt worse the more I engaged my lat.

After this exercise my left delt was totally numb to the touch. Not painful but definitely diminished nerve input suggesting I irritated a nerve. Because of this it made me super nervous to do Cindy with all the pull ups and push ups - I didn’t want to make it worse 😬.


20min AMRAP: 
10 Cal Bike  - legs only (death)
5 Pull-up  - 18# bent over rows B
10 Push-up   - farmers carries 26#
15 Air Squats  

Left delt is still numb. So I modified and did 18# bent over rows instead of pull ups and did 50 foot farmers carries / :30 plank / 16 alt V-UPs instead of push ups. I tried modified push ups and pull ups but it didn’t feel good. 
 Got 8 rounds

Comments

Post a Comment

Popular posts from this blog

Fri March 12th

Sleep: got 7.25 hours recovery is 51% due to getting up at 4:20am yesterday 😅 Mood: tired but definitely better than yesterday! Stress: minimal. Excited to try this workout! Open Workout 21.1  Went super well I was really pleased!! Cool-down  10-15 Bike @ easy recovery pace w/ nose-breathing only *get some PWO nutrition / hydration in here  10min Light Foam Rolling on major muscle-groups used in workout (relax the tissue & flush, keep it light) + Progressive Muscular Relaxation - 30min (go through this ENTIRE program as soon as you can) * http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3
Read more

Wed March 17th

Sleep: got 7:10 hours of sleep, recovery is only 60% tho Mood: tired but okay! Day 2 of my period so cramps are pretty bad 🥲 Stress: feeling sore in the shoulder today so I’m a little disheartened and nervous about upcoming open workouts 😔 A. Hang Power Clean + Hang Squat Clean; 1 complex on the 60 seconds for 8 sets  Ended at 125 with an RPE of 7/10 B. Back Squat; 10 reps x 3 sets; rest 90 seconds bw sets (light to moderate load)  Ended at 125 as well. Felt good!  EMOM 12 min: 1- 7-14 CTB  2- 10-14 box jump overs 20" 3- 8-12 Thrusters @ 65# 4- 14 cal row Subbed 4 strict pull ups due to shoulder pain. Did 10 box jumps and 8 thrusters and died hahah  EMOM 12 min: 1- 15-20' HSW (30 sec cap - just get as far as you can)  2- 10 DB box step overs (2 DB @ 35)  3- 6-8 kipping hspu 4- 14 cal row Still Struggling with the step Overs at 35 so I did 25s today. These were tough! The 14 cal row was hard. Definitely breathing heavy haha  Hsw were good!
Read more

Mon March 22nd

 Sleep: got 5.5 hours. Had an awful mix up at the airport and my plane got delayed 4 hours and didn’t get home till super late 🥲 Mood: tired  Stress: lots of life stress today.  A. Squat Snatch 3 singles above 75% - rest as needed bw singles  Hit 95 rest 3min 10 for time @ 65% 1RM  Got 1:08 with 85# rest 3min  3 singles above 80% - rest as needed bw singles  Hit 105 - felt hard today. Ripped off some scabs from 21.2 🥲 B. Back Squat: build to a tough, not max, triple in 3 working sets or less  Got 205! 21-15-9:  Thrusters @ 65#  TTB  Had to do T2 rings cause I was at work! Did it in 6:29 woof 
Read more