Today's #Workout

Hamstring rehab:
- 4 rounds
- 5x 25" nordic hold
- 5x 5" RDL (17,5kg) first round / 5x 5" SLRDL e/s (15 kg)
- 10 KAS glute bridge (17,5 kg)
- Tabata glute bridge hold with banded lat pull

Mobility: banded 7s

Warm up: 8 min AMRAP
- 5 seated Z press e/s (5 kg)
- 5 jumping air squats
- 5 up downs
- 5 cat cows
- 30 single unders

Workout: "Moose" 7 rounds for time, timecap 15:00 (or something, not sure, there was no visible clock), scaled to
- 7 push press (20 kg)
- 7 burpee over the bar
- 49 single under
Got time capped at burpee nr 2 of round 6.

Accessory: 3 rounds
- 10 half kneel landmine press
- 10 landmine twist
- 10 landmine RDL e/s
- 2 min rest

Was a sucky workout in sucky conditions (too warm, outdoors, in annoying grass, slipping on the burpees & having to walk to the parking to use a crappy rope for the single unders so mine would not get shredded) and triggered itchy & allergy stuff.

#workoutOfTheDay

It really is too warm... workout was outside, in the shade, but on the grass which makes it annoying. Cooler than inside the building, but annoying.

Rope skipping doesn't work on grass, so we were going back and forth to the parking area.

#workout "Moose", time cap 13'
7 rounds
* 7 Push Presses (30/42.5)
* 7 Burpees over the Bar
* 49 Double Unders

I scaled this to
* 7 push presses @ 25kg
* 7 burpees over the bar
* 49 Single Unders

Then some accessory work:
3 sets
* 10 Landmine Presses
* 10 Standing Landmine Twists
* 10 Landmine Romanian Deadlifts
* 2' Rest

all with a 22.5kg barbell

#workoutOfTheDay

Doing this in 32°C is kinda crazy.

First a test to find 1RM in Squat Snatches.

I've been super careful with this post-shoulder-injury (which took more than a year to heal). Started at 11.5kg, ended at 21.5kg. Probably could have added a few more kg to the bar, but I'm happy with this result!

Then the #workout: "Mule Deer"
* 400m Run
* 20 Bar Muscle Ups
* 400m Run
* 20 Power Snatches (42.5 / 60)
* 400m Run
* 20 Clean and Jerks (same weight)
* 400m Run

Time cap was 20', I finished in 15'32", but I scaled it to

* 1km Bike Erg
* 20 Jumping Chest-To-Bars
* 1km Bike Erg
* 20 Power Snatches (@17.5kg)
* 1km Bike Erg
* 20 Clean And Jerks (@17.5kg)
* 1km Bike Erg

This felt horrible enough in the heat...

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)

2 rounds (each leg)
- 20" single leg glute bridge hold

2 rounds (each leg)
- 2 step out / in glute bridge marches

20 mins erg bike

People are still on holidays so Monday night yoga class did not go through, which means I walked to the gym to do my rehab & back home.

#workoutOfTheDay

#Foundations class!

3x
* 10 Internal Rotations
* 10 External Rotations1
* 10 Frontal Rotations

3x
* 30" Plank Hold
* 10 Floor Presses (5 / 10 / 15kg plate)
* 5 Negative Push-Ups
* 4 Negative Box Dips

3x
* 4 Push-Ups
* 30" L-Sit

4x
* 12 Dumbbell Bench Presses (Started with 2x15kg, but had to scale down to 12.5 for the last round - arms shot)
* 12 Tricep Extentions (15kg for the first two rounds, then 12.5kg)
* 8 Push-Ups
* 6 Box Dips
* 30" L-Sit
* 1' Rest

Today's #Workout

Warm up: 10 min AMRAP
- 45" row
- 10 roll & reach
- 3 inchworms
- 3 hang muscle snatch
- 3 hang power snatch
- 3 back squats
- 3 snatch press
- 3 overhead squat

Gymnastics: Handstand push up focus, 5 rounds, 90" work + 90" rest
- 30 single unders
- max unbroken box handstand push ups (12 - 9 - 9 - 8 - 5)

Workout: "Times Union Center" 8 rounds, 2mins each
- 50 single unders
- 4 squat snatch (empty barbell)
- Average time 1:14

Annoyed at work, I had to go to the office and had to finish stuff so I left very late and could not do my hamstring rehab at all. Surprised the emtpy barbell squat snatch went ok without hurting though, and I was going fairly low into the squat.

#workoutOfTheDay

Generally very frustrating workout. Didn't leave me feeling bliss, more like wanting to ragequit the entire thing.

First part was gymnastics, handstand practice.

5 rounds
* 40" practice Double Unders
* Max Unbroken Box Handstand Push-Ups (around 12 per round)

The double unders are super frustrating.

#workout: "Times Union Center"
8 rounds, ever 2'
* 50 Double Unders
* 4 Squat Snatches

I scaled to doing 75 single unders and the 4 squat snatches with a 7.5 training bar. Anything else feels like way too much in that position.

Generally not happy with how this one went.

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)
2 rounds (each leg)
- 20" single leg glute bridge hold
2 rounds (each leg)
- 2 step out / in glute bridge marches

Warm up: 8 min AMRAP
- 1 min ski erg
- 5 single arm DB bench press e/s (7,5 kg)
- 5 single arm DB row e/s (7,5 kg)
- 10 deadbugs

Workout: "Erie Canal", for time, 25 min time cap
- 16 - 12 - 8 - 8 cal ski erg
- 21 - 15 - 9 - 9 DB bench press (2x 7,5 kg)
- 5 mins rest
- 16 - 12 - 8 - 8 cal ski erg
- 21 - 15 - 9 - 9 bench press (20 kg)
First part finished in 7:55 & second in 9:38

Accessory "Upper body anterior": 4 rounds
- 10 DB chest fly (3 kg)
- 15 barbell drag curl (7,5 kg) - this one was new to me

Did not crash out, finished ok. Love to hate the ski erg.

#workoutOfTheDay

#Workout: "Erie Canal". I did the intermediate, which was hard enough.

21 - 15 - 9 - 9
* kcal Row Erg
* Dumbbell Bench Press @ 2x10kg DB's

5' Rest

21 - 15 - 9 - 9
* kcal Row Erg
* Bench Press @ 35kg

Finished the first part in in 6'09" and the second in 6'34"

Then some Upper Body Anterior work

4 Rounds
* 10 Dumbbell Chest Flies (2x5kg)
* 15 Barbell Drag Curls (20kg barbell)

I had never done the barbell drag curls before, they're hard!

https://www.youtube.com/watch?v=ZHa0OAcn7Bc

Today's #Workout

Just some hamstring rehab today:

3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)

2 rounds (each leg)
- 20" single leg glute bridge hold

2 rounds (each leg)
- 2 step out / in glute bridge marches

Plus walking to and back from the gym (~2,2km total).

The rehab exercises went slow today, kind of out of energy.

#workoutOfTheDay

#Workout: "Erastus Corning"

#AMRAP 15'
* 1-2-3-4-5-6-7-8-9-10-... Burpee Box Jump Over (20)
* 10kcal Bike Erg (instead of the shuttle runs)

Finished 10 rounds with 2 seconds to spare.

Afterwards some accessory work, 5x2 (per side) Turkish Get-Ups. Did 4 rounds with a 10kg kettle bell, switched to 12 for the last.

Today's #Workout

Hamstring rehab: 1 round only (thank you work</sarcasm>)
- 5x 20" isometric Nordic hold
- 5x 5" single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)

Warm up: 2 min jump rope into 8 min AMRAP
- 5 cat-cow
- 10 box step overs
- 5 jumping squats
- 5 cal erg bike

Workout: "Erastus Corning" 15 min AMRAP, scaled to
- ascending ladder 1 - 2 - ... burpee box step overs
- 10 cal erg bike
Did 8 rounds + 9 reps. 10 cals to replace 4 shuttle runs (8m there & back) is absolutely an asshole scaling, because even me shuffling takes less fucking time doing the shuttle runs than getting the calories on the bike

Accessory: 5x 2 Turkish get ups e/s (8kg KB)

Another clusterfuck day at work, the last thing I wanted was cardio, so fuck this. But I still went and did it. Not happy with my result either.

#workoutOfTheDay

#foundations class, focus on squats today

* 30" Active Squat with overhead reach
* 30" 90/90s

3x
* 10 Slow Air Squats
* 8/8 Box Step Ups
* 30" Wall Sit

3x
* 10 Glute Bridges (25 / 30 / 32.5kg)
* 10 Goblet Squats (15kg)
* 6/6 Bulgarian Split Squats

EMOM 20'
* 8/8 Bulgarian Split Squats with barbell (20kg)
* 15 Leg presses with resistance band
* 30" Copenhagen plank
* 12m Dumbbell Walking Lunges (2x15kg)
* 6/6 Box Step-Ups

My legs are going to hate me.

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glute bridge marches

Triceps, core & lats: 5 rounds
- 8 skull crushers (7,5 kg)
- 8 bent over KB rows e/s (16 kg)
- 45 sec Chinese plank face up

And then I taught a 1h yoga class at the gym too

#workoutOfTheDay #core class today

4x
* 30" Sit-Ups
* 30" Shoulder Taps
* 30" Tuck-Ups
* 30" Hanging Tuck Holds1
* 1' Rest

AMRAP 12'
* 20 Hip Dips
* 10 Toes-To-Bar (or sort-of...)
* 10 V-Ups
* 10 Weighted Box Step-Ups (2x10kg)

AMRAP 12'
* 400m Bike Erg
* 10 / 10 Banded Side Shuffles
* 20 Weighted Overhead Straight-Leg Sit-Ups (with a 10kg plate)
* 20 Mountain Climbers

First time those weighted overhead sit-ups, those are a killer after a while.
https://www.youtube.com/watch?v=1vuBvXcZz0Y (but with a plate)

#workoutOfTheDay

#Workout: The Ranch

Every 2' for 16'
* 12 kcal Bike Erg
* 6 Hang Power Cleans (20kg)
* 4 Push Jerks (20kg)

Average finish time over 8 rounds: 1'23"

The finisher was some accessory work named "Shock Method":

3 sets:
* 6 Bench Presses (20 / 25 / 30kg)
* 12 strict Push-Ups
* 25 Bench Dumbbell Flies (2x5kg)
* 2' Rest

This workout was actually quite enjoyable :)

Today's #Workout

Hamstring rehab 3 rounnds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold

Warm up: 10 min AMRAP
- 45" erg bike
- 10 roll & reach
- 3 inchworms
- 3 hang muscle clean
- 3 hang power clean
- 3 strict press
- 3 push press
- 3 push jerk

Workout: "The Ranch" every 2 mins, 8 times, intermediate
- 10 cal erg bike
- 6 hang power clean + 4 push jerk (20 kg)
Average time 1:22,5

Accessory: "Shock Method", 3 rounds
- 6 bench press (20 kg)
- 12 (knee) push ups
- 25 bench dumbbell fly (2 kg)
- 2 mins rest

The workout actually looked worse on paper than it ended being, the accessory wasn't too bad either. Nice way to start the weekend.

#workoutOfTheDay

More Front Squat / Box Jump combo.

2 rounds, 1 front squat (at 93% 1RM) and 3 box jumps.

I had 58kg on the bar, coach told me to add another 10 (they had to be heavy) - which actually went smoothly, so I added another 3 :) ended at 71kg on the bar, which is a #pr for me too :D

Then the #workout "The Open"
* 200 Double Unders
* 75 Air Squats
* 50 GHD's (or V-Ups)
* 75 Air Squats
* 200 Double Unders
Time cap: 18'

Also by coach recommendation I focused on trying to get double unders better. So i ended up doing:

* 2'30" practice Double Unders
* 75 Air Squats
* 50 Tuck-Ups
* 75 Air Squats
* 2'30" practice Double Unders

Finished in 12'30"

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Warm up: 8 min AMRAP
- 30" single unders
- 6 box step ups
- 2 box jumps (30 cm)
- 10 deadbugs
- 10 sit ups
- 3 front squats (empty barbell)

Strength: Front Squat - Box jump combo, 2 sets, 3 mins
- 1 front squat (50 kg)
- 3 box jumps (30 cm / 12 in)

Workout: "The Open", for time, time cap 18 mins, scaled to
- 200 single unders
- 50 air squats
- 50 sit ups
- 50 air squats
- 200 single unders
Finished in 13:00

So happy I could squat 50 kg without pain! Now if other movements would get the memo it would be great And if my heel would also stop being sore, that'd be great too.