10/30/17 Slept 7 hours. tired 7/10. Napped 20 min. mobility work for 30 min. Looking forward to tomorrow's wo
Low Carb
Carb 150 g, Fat 64 g, Protein 167g
Monday, October 30, 2017
10/29/17 Slept 6.5 hours. Napped 1.0 hours. Feeling good- 8/10. Excited for WO.
Same wo as 10/13/17
Same wo as 10/13/17
Dynamic Upper Body Prep
-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)
-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)
+
A1. BB Close Grip Bench Press @21x1 - 5 x 5; rest 60sec (build)
10/13/17 ( 125,135,145,150,150) today- 130 x 5, 140 x 5, 150 x 5, 151 x 4, and 145 x 5- Felt stronger
A2. Wtd. Prone Grip Pull-up @21x1 - 5 x 2.2.2; rest 60sec (moderate across)
This was the exercise that was a challenge last time. Did not use DBs today.
Body wt only, rested 20 sec between clusters, 60 sec between sets. I tried to focused on the 21x1.
Went much better. :)
Went much better. :)
B1. BB Pendlay Row @21x1 - 5 x 5; rest 60sec (build)
10/13/17 85,95,105,115,125 today (90,100,110 120,130) x 5 felt better
10/13/17 85,95,105,115,125 today (90,100,110 120,130) x 5 felt better
B2. Tall-kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes)
DB 45 x 6,6,3 and 40 x6. 40 lbs last week
DB 45 x 6,6,3 and 40 x6. 40 lbs last week
C1. Split Stance Landmine Press - 3 x 8 ea arm; rest 60sec
70 lbs 3 x 8 each arm. Easier than last week
70 lbs 3 x 8 each arm. Easier than last week
C2. Split Stance Elbowing Landmine Meadows Row - 3 x 8 ea arm; rest 60sec
50 lbs 3 x 8 each arm
50 lbs 3 x 8 each arm
+
Shoulder Movement
A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps
A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps
A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction- liked this.
Week in review
1. Side bridges were hard
2. great programing on rowing pace
3. Liked the "new" schedule- especially the engine piece.
4.Will focus on marcos next week. I feel well fed and do not wake up hungry or feel like I'm running low fuel during the day
5. Sandbag bear hug at 110 and Sumo ground to overheads @ 40 Lbs DB were awesome
Mod carb
Carb 190 g, Fat 61 g, Protein 165 g
Week in review
1. Side bridges were hard
2. great programing on rowing pace
3. Liked the "new" schedule- especially the engine piece.
4.Will focus on marcos next week. I feel well fed and do not wake up hungry or feel like I'm running low fuel during the day
5. Sandbag bear hug at 110 and Sumo ground to overheads @ 40 Lbs DB were awesome
Mod carb
Carb 190 g, Fat 61 g, Protein 165 g
Saturday, October 28, 2017
10/27/17 Slept 6.5 hours. 7/10- gluts sore in a different way than ever before. Loved today's workout. Rowed consistently around 1380 cal/hr pace - 30-33 sec for 13 cal.
Oct-27 *high carb
EMOM for 10min
Odd - 12-14cals Row
13 cal
Even - 8 Lateral Burpees over rower
+
EMOM for 10min
Odd - 12-14cals Row
13 cal
Even - 10-12 Russian KB Swings (tough)
14 @ 50 lbs
+
EMOM for 10min
Odd - 12-14cals Row
13 cal
Even - 14 alt Walking Lunges
+
Trunk
A1. Alt. Rotational Plank from Elbows - 3 - 16-20alt reps; rest as needed
A2. Side-plank Arch-up - 3 x 10-12 ea side; rest as needed
A3. Reverse Plank - 3 x 30sec; rest as needed (create as much shoulder extension as possible)
We had another family birthday dinner for a niece. They only served pasta. I did my best. Tomorrow I will be back on the carb cycling program.
Carbs 210g, Fat 78g, protein 140g
Friday, October 27, 2017
10/26/17 Slept 7.0 hours. Tired but body feels good. No soreness 7/10
Oct-26 * mod-carb
Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)
Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)
+
A1. Sandbag Bearhug Squat - 4 x 6-8; rest 60sec (mod-heavy)
100 Lbs 4x6.
A2. Strict Mixed Grip Pull-up - 4 x 6-8 accumulated in fewest sets possible; rest 60sec
Supine 8(6,2) Prone 8 (6,2) Supine 8 (5,2,1) Prone 8 (6,2)
B1. Double KB Front Rack Drop Lunge - 4 x 12-16 alt reps; rest 60sec
KB 20 lbs and 15 lbs. This was tougher than it looked. 4 x 12
B2. DB Deficit Push-ups - 4 x 6-8 slow / controlled reps; rest 60sec (goal is to extend the eccentric as long as possible, explode concentric)
Tried to maintain a 6 sec eccentric count- 4 X 6
C. DB 2-arm Sumo Stance Ground to Overhead - 3 x 10 mod-heavy reps; rest as needed (
40 lbs DB. Was unable to go unbroken. Tried to rest only a few seconds (5-15) when breaking up the sets of 10. Rested 60-120 sec between sets. 10 ( 4,4,2) 10 ( 4,4,2) 10 (4,6). Learned to be more efficient by 3rd set of 10.
These were fun and hard
+
Hip Movement
A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps
B. Hip 90/90 Switches - 6 slow / controlled reps ea side
C. Couch Stretch - 2min accumulated ea side (mild stretch)
D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)
Celebrated our son's 20th birthday. He chose an Italian restaurant. I tried hard but my Carbs went into the High Carb category for the day. I'll flip tomorrow into a Mod carb day
Carb 235g, Fat 46g, Protein 160
Wednesday, October 25, 2017
10/25/17 Slept 7.5 hours. 7-8/10. Slight glut tightness this am. resolved in 10 min. did the rowing piece in the afternoon.and mobility tonight
A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)
Row - 5 x 500m; rest 2min (2:00 / 1:56 / 1:52 / 1:48 / 1:44 by 100m)
The last 100m (1:44) each piece started at 92% effort by the 5th piece it was around 97%. Great split times. Felt good. They were challenging but I could hold the last 100m. Awesome coaching
A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)
feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap
B. Progressive Muscular Relaxation - 30min
Did not get to relaxation piece. Fell asleep!
High Carb
Carb 228g, Fat 55g Protein 155g
Tuesday, October 24, 2017
10/24/17 Slept 7.0 hours, napped 45 min. Body clock still off from time zone changes. 8/10
Oct-24 *mod-carb
Oct-24 *mod-carb
Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)
Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge
+
A1. Narrow Stance Clean Grip RDL - 5 x 5; rest 60sec (moderate across)
125 lbs. 5 x 5 Focused on knees vertical and bar close to shins
A2. Banded Single-leg Hip Thrust - 5 x 6 ea leg; rest 60sec
Used black mini bands- sneaky hard
A3. Alt Bird Dog - 5 x 10 slow / controlled alt reps; rest as needed
Felt good
B1.1/2 Kneeling Banded Palloff Press - 3 x 10-12 ea side; rest as needed
3 x12 each side
B2. 1/2 Kneeling Landmine Rainbows - 3 x 10-12 alt reps; rest as needed
(intention is to pair rotation / anti-rotation together)
bar plus 10 lbs. This was good.
+
Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath
*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 5-6 reps in each position
Felt great to be back in the swing of WOs. Very mindful of food and quantities
Mod Carb
Carbs 187g Fat 72g Protein 172g
Monday, October 23, 2017
Sunday, October 22, 2017
10/18/17-10/21/17- Marina Del Ray/ Venice Beach CA. Kyle- I was unable to track macros so will resume on Sunday when we travel home. It was a great trip. The beach workout was tough. The ring pullups went good. The rope climbs were tough. it was fun trying to figure out the foot lock. It was a a little hard because the rope was fixed to the ground so not much slack. The legless I could get maybe 2 arm movements. My grip strength was one of my limiters. The ice cream makers I had about 80% of the movement. It was tough to bring my knees to chest. This was the issue for the ring inversions. I could get my legs to about 60 degrees. Technique and ab/core strength may be the issue
Couldn't find a hill to did soft sand sprints on the beach as replacement. It was a great vacation! Looking forward to getting back on the program!! Feeling rested.
Walked 3-6 miles daily and rode beach cruisers 20 mi on Tuesday.
Oct-17 *low carb
Couldn't find a hill to did soft sand sprints on the beach as replacement. It was a great vacation! Looking forward to getting back on the program!! Feeling rested.
Walked 3-6 miles daily and rode beach cruisers 20 mi on Tuesday.
Oct-17 *low carb
Rest / Travel
Oct-18 *mod carb
Hinshaw Warm-up - 1 cycle
+
6 sets:
2min Run / Jog @ easy aerobic pace
30sec ""burst"" @ hard aerobic pace (not a FULL sprint, just enough to spike HR / breathing)
+
Self-directed Movement work ~15min (just enough to get hips / legs / calves feeling good for the day)
Oct-19 *mod carb
Rings Session @ Venice Beach
Dynamic Upper Body Prep
-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)
-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)
+
A. Rope Climb - accumulate 3-5 climbs (try to build in 1-2 legless as well as playing with foot-lock techniques)
+
4-5 Rounds Circuit:
3 Strict Rings Pull-ups
2 Tucked Icecream Makers
1 Rings Inversion
rest as needed b/t sets" "Oct-20 *refeed / cheat day
Rest
Oct-21 *mod carb
Hinshaw Warm-up - 1 cycle
+
15 Burpees AFAP
300-500m HIll Run-- No hill on beach-soft sand
Rest = walk back down hill
x3 sets
+
Self-directed Movement work ~15min (just enough to get hips / legs / calves feeling good for the day)
Oct-22 *low carb
Travel / Rest
Oct-23 *low carb
Self-directed reocvery work
(flow should be: easy cyclical -> movement -> breathing)
Monday, October 16, 2017
10/15/17 Slept 8.5 hours, Napped 30 min 8/10
Oct-15 *mod carb
Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)
Hip Extension Prep - 10 each: Alt Lunge w/ Rotation away from trailing leg / Glute Bridge / KB 1-arm Farmers Hold w/ Alternating High Knee March
+
10 Rounds
3 ""tough"" Sandbag Over the Shoulder- 60 Lbs
5 Burpees over sandbag
7 Strict, bar-hanging Knees to elbows
10 rounds. It was good
+
Self-directed Movement / Flow work + Grounding (barefoot walking in grass)
Hinshaw for 15 min. Low intensity run for 15 min. Calf feels really good
Mod Carb
Protein 155g Fat 62g Carbs 188g
Saturday, October 14, 2017
10/13/17 Slept 7.0 hours, a little restless. Wt 195.2, Napped 20 min. Busy day of errands and closing up boat. Missed protein goals.
Oct-13 *mod carb
Dynamic Upper Body Prep
-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)
-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)
+
A1. BB Close Grip Bench Press @21x1 - 5 x 5; rest 60sec (build)
125, 135,145,150 5x5, 150 3x5 could only make 3 reps on final set at 150
A2. Wtd. Prone Grip Pull-up @21x1 - 5 x 2.2.2; rest 60sec (moderate across)
Ugh-
Started with 10 lbs but too heavy. Switched to 5 lbs. I'm sorry but could not remember or figure out how long to rest between each of the 2.2.2. I did review TTT info I received when I started. Does this mean 60 sec or is 60 sec between sets? I rested about 30 sec between each of the 2.2.2. The first 3 sets went just ok. Last 2 sets were unweighted. I could not use a dumbbell.
My pull up bar hangs from the rafters in the basement so I can never"hang" vertically. I usually flex my hips and bring my knees up. (knees toward elbows). I use this method with the DB weighted reps. When I couldn't use the DB I focused on flexing my knees and putting my feet behind me. This position way more difficult! Granted, I was fatigued but it was really hard to initiate the movement. Once I had pulled up 2-3 inches I felt strong but that initial 0-2 inches were rough. Perhaps with hips flexed I can use a little momentum and they are a little easier. Inadvertently I may have been fudging my form on PU this summer.
PU are a nemesis! Lots of opportunity for growth! F*&^k
B1. BB Pendlay Row @21x1 - 5 x 5; rest 60sec (build)
85,95,105,115,125 5x5
B2. Tall-kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes)
35# DBs 5 x 6
C1. Split Stance Landmine Press - 3 x 8 ea arm; rest 60sec
70 lbs- 3 x 8 each arm. L more challenging than right
C2. Split Stance Elbowing Landmine Meadows Row - 3 x 8 ea arm; rest 60sec
50 lbs- 3 x 8 each arm- I like these.
+
Hinshaw Warm-up - 1 cycle
+
20-30min Running @ self-selected intensities
(this is meant to be support work not hard developmental)
I ran out of time and daylight so will work on this tomorrow.
Carbs 180g Fat 73g, Protein 126g
10/12/17 Slept 7.5 hours, Napped 30 min. 8/10.
Oct-12 *high carb
Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)
Hip Extension Prep - 10 each: Alt Lunge w/ Rotation away from trailing leg / Glute Bridge / KB 1-arm Farmers Hold w/ Alternating High Knee March
+
A1. Double KB Front Rack Cyclist Squat @31x1 - 4 x 10; rest as needed (moderate across)
KB 40 and 45 lbs ( 40 and 35 last week) 4 x10- felt better
A2. Sumo Stance Low Bar Box Squat @31x1 - 4 x 6; rest as needed (increase load 10-15# across)
165 lbs (145 last week) 4 x 8-was looking at last week's rep scheme
B. Unloaded Lunge Matrix - 4 x 3-4 cycles through on ea leg; rest as needed
felt "smoother"
C. Short & Long Hamstring PAILS & RAILS - 3 cycles
*Long Hamstring PAILS / RAILS – https://www.youtube.com/watch?v=OxNce5vI8gc
Tight!
*Short Hamstring PAILS / RAILS – https://www.youtube.com/watch?v=iF4g5Z2MWSo
better than last week-could touch heel to butt. Spasms after 20 sec of contractions
+
30min EMOM
MIn-1 - 6 Alt, Drop-back Medball Slams
Min-2 - 30sec Rings Plank
Min-3 - 45sec Row @ hard aerobic effort
Min-4 - 6 Alt Medball Hammer Throws
Min-5 - 30sec Reverse Plank
Min-6 - 45sec Row @ hard aerobic effort
This was a great workout- Liked the drop back med ball-pretty tough
+
Hip Movement
A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps
B. Hip 90/90 Switches - 6 slow / controlled reps ea side
C. Couch Stretch - 2min accumulated ea side (mild stretch)
D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)
High carb
Carb 214g, Fat 69g Protein 150g
Wednesday, October 11, 2017
10/11/17. Slept 7.0 hours. Wt. 195.5. 8/10
A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)
feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap
B. Progressive Muscular Relaxation - 30min
Felt good
Mod carb
Carb 167g, fat 66g Protein 170g
10/10/17. Slept 7.0 hours. 8/10. R calf feels "looser".
Oct-10 *high carb
Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)
Glute Activation - 10 each: banded side-lying lateral leg lift / side-lying clam / banded glute bridge
+
A. 2"" Deficit Sumo Deadlift @31x1 - 4 reps on the min / 90sec for 5-6 sets (mod-heavy BB, ensure you are maintaining spine position THROUGOUT the entire ROM, don't ""reach"" your upper back for the floor, reach your hips back to hinge more at bottom)
BB-145 lbs. 6 sets of 4 reps on the min. Didn't have time to video it but upper back felt in "good" position even when lowering to the ground. Tried hard to decipher on the min/ 90sec- unsure exactly what that means. Did a set of 4 every min for 6 sets
B. Landmine Reverse Lunge - 5-6 reps on the min / 90sec for 4-5 sets each leg (alterante legs by minute, keep load moderate, put BB in corner or between 2 bumper plates)
55 lbs- 6 reps for 6 sets. each min
C1. Single-arm Russian KB Swing w/ Rotation - 4 x 12 ea side; rest 30sec (moderate)
40 lbs
C2. 1/2 Kneeling KB 2-arm Bottoms Up Press @2021 - 4 x 12 ea leg lead; rest as needed (moderate)
*for C1/2 complete one circuit on ONE SIDE before switching sides
20 lbs
This was good
+
3 sets for quality
25ft Lateral Shuffle LEFT
25ft Lateral Shuffle RIGHT
50ft Run Forward
50ft Backpedal
felt better than last session-especially back pedaling
Rest as needed b/t sets
*increase the effort by set starting @ ""jogging"" effort and building
+
Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath
*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 5-6 reps in each position
Carb 204g Fat 68g Protein 154g
Monday, October 9, 2017
10/8/17 Slept 8 hours. 8/10 traps and low neck tight.
Oct-8 *mod carb
Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)
Hip Extension Prep - 10 each: Alt Lunge w/ Rotation away from trailing leg / Glute Bridge / KB 1-arm Farmers Hold w/ Alternating High Knee March
+
5 Rounds:
10 Sandbag Bearh Hug Squats
100ft Snadbag Carry
10 Burpees over the Sandbag
60 lbs sand bag. High heart rate but workout went well. Liked all movements
+
Self-directed Movement / Flow work + Grounding (barefoot walking in grass). Bare foot walking with gentle bare foot running. 5 min walking -5 min running ( super low intensity) for 30 min. Focus on foot strike.
Mod Carb
Carb 196 Fat 66 g Protein 160
10/7/17 Slept 8 hours, napped 45 min. 8/10. Spent 80 min going over the Hinshaw warm up routine.
Focused on form and movement patterns. Did some light running focusing on foot strike and balance. Did all work bare foot. The straight leg shuffle with heel strike was a neurological challenge. :). Found that "butt kickes" seemed to really loosen up calve. It was fun and helpful.
Low carb
Carbs 165 g , Fat 70 g Protein 140 g
Focused on form and movement patterns. Did some light running focusing on foot strike and balance. Did all work bare foot. The straight leg shuffle with heel strike was a neurological challenge. :). Found that "butt kickes" seemed to really loosen up calve. It was fun and helpful.
Low carb
Carbs 165 g , Fat 70 g Protein 140 g
10/6/17 Slept 8.0 hours, Wt. 195.6. 8/10.
Oct-6 *mod carb
Dynamic Upper Body Prep - 10-15min
A. Double-lax Ball T-spine Crunches - 1 pass on entire spine
B. Kneeling Thoracic Rotations - 4-5 slow/controlled rotations ea direction
C. Rock Back Breathing - 4-5 reps (reach further with each rep)
D. Yoga Push-up w/ exaggerated shoulder flexion - 4-5 slow/controlled reps
E. Scap Pull-up - 6-8 slow/controlled reps
+
A1. Supine-grip Strict Wtd. Pull-up x2 + Pull-up xAMRAP UB - 4 sets of the complex (hold DB b/t feet for fist 2 PU's, drop it and complete as many reps as possible in remaining set)
(2,9) (2,6) (2,6) (2,5)- felt good about my progress
A2. Rings Push-ups w/ single-leg elevated - 4 x AMRAP UB; rest 45sec (alteranate elevated leg each set)
8,7,7,7- better than last week
A3. DB 1-arm Row w/ Rotation - 4 x AMRAP UB ea arm; rest as needed (moderate)
40 Lbs DB R: 12,12,12,12, L: 12,12,12,12,
B1. Double KB Push Press - 4 x AMRAP UB; rest 45sec (moderate)
KB 40# And 35#-switch sides each set 14, 12,10,10
B2. Inverted Bar Row - 4 x AMRAP UB; rest 45sec
13,12,10,10
B3. Wall-supported Plank hold - 4 x AMSAP until you start shaking; rest as needed (walk feet 1-2ft up the wall and hold)
30 s, 20 s, 22 s ,24 s- my tris gave out "pushing" back to hold feet against the wall
Carbs 209 g, Fat 70 g, Protein 162 g
Thursday, October 5, 2017
10/5/17 Slept 8.0 hours. Felt much better. 7/10. Wt 195.5. Crazy work day because "out" yesterday. My macros go screwed up. Too much fat. I'll get back on track. Felt really pretty good all day!
Oct-5 *high carb
Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)
Hip Extension Prep - 10 each: Alt Lunge w/ Rotation away from trailing leg / Glute Bridge / KB 1-arm Farmers Hold w/ Alternating High Knee March
+
A1. Double KB Front Rack Cyclist Squat @31x1 - 4 x 8; rest as needed (moderate across)
KB #40 and #35. 4x8. I liked this one
A2. Sumo Stance Low Bar Box Squat @31x1 - 4 x 8; rest as needed (moderate across)
#145 4 x8- felt good
B. Unloaded Lunge Matrix - 4 x 3-4 cycles through on ea leg; rest as needed
4 cycles
C. Short & Long Hamstring PAILS & RAILS - 2-3 cycles
*Long Hamstring PAILS / RAILS – https://www.youtube.com/watch?v=OxNce5vI8gc
*Short Hamstring PAILS / RAILS – https://www.youtube.com/watch?v=iF4g5Z2MWSo
felt better than last week. No cramping on short pails/rails
+
Row / AB - 30min @ moderate recovery pace
...every 5th min perform 5 quick lateral burpees over the erg
(can't recall when you told me you'd have your AB in)
wanted to complete 6,000 m. Had to shut it down and use a more reasonable recovery pace for the last 90s. Finished 5960 m. Burpees added some fun
+
Hip Movement
A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps
B. Hip 90/90 Switches - 6 slow / controlled reps ea side
C. Couch Stretch - 2min accumulated ea side (mild stretch)
D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)
I felt really pretty good throughout the WO.
Carb 201 g, Fat 80g, Protein 143g
Wednesday, October 4, 2017
10/3/17 Slept 7.5 hours, Wt 197.6, Woke up with muscles 'aches" at 2 am , took OTC meds. Slept well. Tired and achy this AM. 6-7/10. Achiness is not exercise "soreness". Went to work. Appetite off.
After work really tired and achy. No fever. Choose not to workout. Kind of bummed. Very gentle 15 min walk. Didn't feel like eating much. Almost made to low carb marco. NO stomach or GI distress.
Called in "sick" for tomorrow. Will lay low and rest.
Carbs 153g, Fat 70g, Protein 150g
After work really tired and achy. No fever. Choose not to workout. Kind of bummed. Very gentle 15 min walk. Didn't feel like eating much. Almost made to low carb marco. NO stomach or GI distress.
Called in "sick" for tomorrow. Will lay low and rest.
Carbs 153g, Fat 70g, Protein 150g
Monday, October 2, 2017
Sunday, October 1, 2017
10/1/17 Slept great 8.5 hours. 8/10. Napped 30 min. calf improved.
Oct-1 *mod carb
Oct-1 *mod carb
10-15min Dynamic Running Prep
+
Run - 5min increasing effort every min from easy to hard
+
15 Burpees AFAP
300-500m HIll Run
Rest = walk back down hill
x3-4 sets
3 sets. Calf was good, tight but no harm. Legs felt heavy especially on steep section. Pushed the top 50 m hard. After final rep, treated myself by collapsing in grass. A car, pulling out from a church driveway stopped and made sure I was ok. :) I felt a little sheepish. Is it my age? :)
Mod Carb
Carb 147g Fat 68g, Protein 158g
Like the first week of carb cycling. Did not feel hungry and had good energy. Good work!
9/29/17 Wt 195.4 Slept 7.5 hours, napped 45 min. 7-8/10. Glut feels great!
Sep-29 *mod carb
Dynamic Upper Body Prep - 10-15min
A. Double-lax Ball T-spine Crunches - 1 pass on entire spine
B. Kneeling Thoracic Rotations - 4-5 slow/controlled rotations ea direction
C. Rock Back Breathing - 4-5 reps (reach further with each rep)
D. Yoga Push-up w/ exaggerated shoulder flexion - 4-5 slow/controlled reps
E. Scap Pull-up - 6-8 slow/controlled reps
+
A1. Supine-grip Strict Wtd. Pull-up x2 + Pull-up xAMRAP UB - 4 sets of the complex (hold DB b/t feet for fist 2 PU's, drop it and complete as many reps as possible in remaining set)
10 lbs DB - 2 w DB, 4 w/o : 2w DB,5 W/O : 2w 5 w/o : 2wDB, 5 w/o This was hard
A2. Rings Push-ups w/ single-leg elevated - 4 x AMRAP UB; rest 45sec (alteranate elevated leg each set)
Tough-could not finish in the 11 and 1 position that I saw online. 8,6,6,6
A3. DB 1-arm Row w/ Rotation - 4 x AMRAP UB ea arm; rest as needed (moderate)
40 lbs DB- Right 12,12,12,12 Left 12,12,12,12
B1. Double KB Push Press - 4 x AMRAP UB; rest 45sec (moderate)
KB 45 and 40. Switched sides each set. Right 8,8,8,8 Left 8,8,8,8
B2. Inverted Bar Row - 4 x AMRAP UB; rest 45sec
12,11,9,8
B3. Wall-supported Plank hold - 4 x AMSAP until you start shaking; rest as needed (walk feet 1-2ft up the wall and hold). Tough to hold feet to wall- 25s,22s,24s,25s
+
Hinshaw Running Warm-up - 15min
+
10 x 100y @ 80-85% effort; rest-walk back to start
*between reps 5 & 6 go BACK through the first part of the hinshaw dynamic warm-up (i.e. the dynamic drills, not the sprint prep
Stopped after 4th round. My right lower calf/achilles tightened. Walked for 20 min., Mobilized at night
Mod carb
Carbs 201g Fat 57g, Protein 158g
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