December 28, 2014

Daily score: 7

Workout:


A. Headstand hold tech work 15 min

100 second hold

B. Frog stand tech work 15 min

30 second hold

C. CTB pull up tech work 15 min

doubles and singles, no failures

D1. Hollow body hold; 30 seconds x5; rest 1 min

30 x 5

D2. Side body arch hold; 30 seconds/side x5; rest 1 min

30 x 5

+
Row 1 min @100%
rest 4 min
x5

all right around 270m

+
mobility 30 min

Headstands and frog stands were fun.  CTB was definitely stronger but I couldn't get 3 in a row so I focused on doing really crisp singles.  I pulled a couple pretty close to the abdomen mroe than chest.  The holds went fine.  Rowing was okay,  no one to compete with today so I didn't got quite as crazy.  Thanks!

December 27, 2014

Daily score: 7

Workout:


A. Squat snatch tech work (10-20 singles)

15 hang and high hang snatches mod weight

B. Split jerk tech work (10-15 singles)

5 light, 5 at 145

C. Back squats; 8, 6, 4, 8, 6, 4; rest 90 seconds

55, 65, 75, 55, 70, 80

D. Rear foot elevated unloaded split squat jumps; 6x5/leg; rest 90
seconds bw legs

6 x 5

+
For time:
50 toes to bar
50 box jumps 20" (step down)
100 double unders

13:12  (T2B= 7 min, Box jumps= 3 min, DUs = 3 min)

Snatching felt good today, even in my shoulders.  I stayed light though and worked on 'the finish' as Burgener calls it.  Split jerk just feels so easy.  I did those 5 reps at 145 totally solid.  Back squats were light but I can feel myself getting used to the new position and some strength gain.  My speed may even be picking up.  Squat jumps were uneventful.  I already emailed to share my excitement about the T2B which I realize does not earn me any accolades.  But it was very exciting for it to have finally clicked and feel really good.  Actually, probably less effort and fatigued than the crappy double kip way I was doing it.  Double unders were fine, I did sets of 15.  And never tripped up.  If I could just learn to breathe while I do them and relax my shoulders I'd be golden.  I stop to catch my breath.  That's all. Thanks!

December 24, 2014

Daily score: 3

Workout:


A. Front rack jerk grip sotts press; 6, 6, 6, 4, 4, 4; rest 90 seconds

58, 58, 58, 63, 68, 63

B1. Bent knee hollow body hold; 30 seconds x6; rest 30 seconds

30 x 6

B2. Arch body hold; 30 seconds x6; rest 30 seconds

30 x 6

B3. Turkish get ups; 3 slow controlled perfect reps/side x6; rest 3 min

26#, 3 x 6

C. Hanging L holds; 45 seconds x5; rest 2 min

20/15/10
20/15/10
15/15/15
10/15/14/6
12/12/10/11

D. DB side bends; 12-15x5; rest 2 min

50x15
50x15
50x15
50x15
50x15

I still love the challenge of the front rack sotts press.  I feel like it's helping a lot.  The set at 68# was very hard and I kept rolling on my toes.  But the rest were really solid.  The series of holds and TGU's went well.  My right shoulder is still feeling weird but I think the TGU's may have helped.  Hanging L-holds definitely showed some improvement today.  I got two 20 second holds that felt really solid.  In the past 10-15 has been max effort.  Side bends are just fun.  My grip is a factor with the 50# DB, definitely weaker on the left...I can just squeak out 15 reps without dropping it.  Thanks!

December 23, 2014

Daily score: 5

Workout:


A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)

worked up to 88

B. Zombie squats; 10, 6, 10, 6, 10, 6; rest 2 min

45, 60, 50, 65, 50, 65

C1. Good mornings; 12-15x4; rest 1 min

53x15
58x15
63x15
68x12

C2. Weighted back extensions @2222; 6-8x4; rest 3 min

18x8
20x6
18x8
18x6

D. Barbell hip thrusts; 12-15x4; rest 2 min

105x15
110x12
110x12
110x12

Snatching went well but my right shoulder was feeling a little sticky.  It was just catching a bit and felt off.  I only did one rep at 88 and 20 total reps.  I do have to say that though it may have been very small, I did feel some improvement in strength coming out of the bottom of the OH squat portion of the snatch with my chest up.  So that was encouraging.  Zombie squats also are feeling a little stronger.  I am definitely more verticle in the front rack position than the back squat.  Good mornings felt strong today and I went up in weight and felt good.  But then the back extensions following the GMs were tough.  The just felt hard today.  And for some reason 20# felt way heavier than 18#.  BB hip thrusts are all fun times until they are heavy turns out.  I started heavier this week and on the sets at 110 the last rep was really tough.   Thanks!

December 21, 2014

Daily score: 7

Workout:

A. Headstand hold tech work 15 min

90 second hold

B. Frog stand tech work 15 min

20 second hold

C1. Hollow body hold; 30 seconds x4; rest 1 min

30 x 4

C2. Side body arch hold; 30 seconds/side x4; rest 1 min

30 x 4 per side

+
Row 1 min @100%
rest 7 min
x5

272, 269, 279, 287, 275

+
mobility 30 min

done


I loved the headstand technique work.  I have never tried it and was really excited to get it.  I think the fact that my weirdo elbows are mostlly out of the equation I did pretty well.  I felt most of the weight on my forearms and shoulders and probably could make longer than 90 seconds if I could get more comfortable just being upside down.  Frogstand was fun too.  I got 20 seconds and then later that evening messed around with it again and felt even stronger.  My elbows are bent though, I read something about progressing to a straight arm frog stand.  And the good thing is I never face planted :).  The hollow body/side arch series was tough, mostly the side body holds but I made it 30 for everything.  Rowing.  I was dreading this.  I did it with a girlfriend and we were pushing each other.  That's what got me to go 100%.  And I did beat her :).  But it hurt.  Legs shaking and tired for the rest of the day.  It took me about two minutes to recover my breath.  I did a bunch of shoulder and hip mobility.  Thanks!

December 20, 2014

Daily score: 8

Workout:


A. Squat snatch tech work (10-20 singles)

53# all technique, drills

B. Split jerk tech work (10-15 singles)

130#

C. Back squats; 10, 8, 6, 10, 8, 6; rest 90 seconds

45, 65, 75, 50, 65, 80

D. Rear foot elevated unloaded split squat jumps; 6x4/leg; rest 90
seconds bw legs

done

+
10 min amrap:
5 toes to bar
5 box jumps 24" (Step down)

10 + 2

I worked on pulling back into me from the floor to knee and then some high hang squat snatches all with light weight today.  It felt really focused and productive.  Split jerk went well to.  Stayed between 115 and 130 and worked on quick elbows.  Back squats are as demonstrated in the video...still a struggle, but as my girlfriend commented, the are alllll the way down.  And I do feel some improvement in strength.  Jumps were fine.  The WOD actually wasn't bad.  I was able to keep pretty much the same pace throughout and do the T2B mostly unbroken.  But I couldn't seem to string them together at all.  I was having to double kip them all...which was tiring.  I did get quite out of breath but comfortable.  When I was done I wanted to work on connecting the T2B and posted a video of a few I got after focusing on pulling the bar down to my toes.  I did a set of about 5 together really strong before this video but didn't catch it on film.  Progress anyway.  I was excited to get it.  Oh- and I was excited that my shoulder/s feel great.  Usually T2B aggravates them but not tonight, not at all.  Thanks!

December 17, 2014

Daily score: 6

Workout:

A. Front rack jerk grip sotts press; 5x5; rest 75 seconds

43, 53, 58, 58, 58

B1. Bent knee hollow body hold; 40 seconds x5; rest 30 seconds

40x5 unbroken

B2. Arch body hold; 40 seconds x5; rest 30 seconds

40x5 unbroken

B3. Turkish get ups; 4 slow controlled perfect reps/side x5; rest 3 min

26#KB

C. L-sit holds; 35 seconds x5; rest 2 min

35 x 5, mostly 10-15 second increments

D. DB side bends; 12-15x5; rest 2 min

40x15

40x15

50x12

50x12

50x15

I love working on the front rack sotts press.  It's such good practice at keeping my chest up and back and hips engaged.  The 40 second hollow body holds were definitely harder than last weeks 30 second holds.  That was the toughest part of the triplet.  L-sit holds were slow and frustrating as usual and tonight my quads kept cramping, weird.  DB side bends are fun...went up in weight quite a bit this week and am a little sore from them I think this morning.  Thanks!

December 16, 2014

Daily score: 7

Workout:

A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)

Worked up to a few reps at 88#

B. Zombie squats; 10-12x5; rest 2 min (increase weight from last week)

45x12
50x12
55x10
55x10
55x10

C1. Good mornings; 12-15x4; rest 1 min

65x15
70x12
70x12
70x12

C2. Weighted back extensions @2222; 6-8x4; rest 3 min

10x8
18x6
18x6
18x6

D. Barbell hip thrusts; 12-15x4; rest 2 min

95x15
100x15
105x15
110x12

Snatching practice was good.  Zombie squats felt stronger today.  Still working on same things.  Good mornings and back extensions definitely had my back and hamstrings burning, in a good way.  110 for barball hip thrusts was getting close to my max for 12 and my legs were tired by then.  Nothing new.  Thanks!

December 14, 2014

Daily score: 6

Workout:


Row 500m @100% effort
rest 10 min
x3

1:52
1:54
1:52

+
mobility 30 min

I hate rowing.  I hate 100% effort. Thanks.

December 13, 2014

Daily score: 7

Workout:


A. Squat snatch tech work (10-20 singles)

Worked up to 83#

B. Split jerk tech work (10-15 singles)

Worked up to 145 a 5# PR

C. Back squats; 10-12x5; rest 90 seconds (work on sequencing of squat)

45x10
55x10
60x10
55x10
50x10

D. Rear foor elevated DB split squats @44x1; 4-5x5; rest 90 seconds bw legs

10x5
18x4
18x4
18x4
18x4

+
7 rounds for time:
7 toes to bar
7 power snatch 55#

9:53

145# Split jerk

10 rep squats with new form/tips

Snatch practice useful as always.  I haven't split jerked in awhile and it was feeling so good, I went heavy and PR'd without any drama.  Back squats were rough.  I'm really working on going low and keeping my hips under the bar and chest up.  You can see in the video that even with light weight by rep 7/8 I start to lift my butt back and have a hard time correcting it.  DB split squats were hard because of the 4 second hold in the bottom and my legs were tired.  Went light and they were still challenging.  The WOD was fine, couldn't string T2B together today so I had to double kip all of them.  My grip was smoked.  Thanks!

December 11, 2014

Daily score: 6

Workout:


A. Clean grip RDL's; 6-8x5; rest 2 min

73 x 8
93 x 8
103 x 8
113 x 6
113 x 6

B. Sumo stance good morning; 12-15x3; rest 90 seconds

53 x 15
63 x 12
63 x 12

C. KBS; 15 unbroken heavy russian swings x4; rest 2 min

62#KB

+
15 burpees AFAP
Row sprint 30 seconds @100%
rest 3 min
x6 sets

136, 138, 137, 143, 137, 139m

This was the first time I've done RDLs not as single leg.  Again I felt myself shifting the work to the right and tried to correct that.  Sumo stance good mornings were the same issue and felt a little awkward because of the stance.  The KB swings were challenging the last 3 reps.  Next week I'll try the 70#.  I just know with that one 12 reps is close to my max.  The WOD was tougher than I thought it would be just because of how long it took, how many rounds.  But it felt solid.  Thanks!

December 10, 2014

Daily score: 4

Workout:

A. Front rack jerk grip sotts press; 5x5; rest 90 seconds

43,48,53,58,58

B1. Bent knee hollow body hold; 30 seconds x5; rest 30 seconds

30 x 5

B2. Arch body hold; 30 seconds x5; rest 30 seconds

30 x 5

B3. Turkish get ups; 3 slow controlled perfect reps/side x5; rest 3 min

26# KB, 6 x 5

C. L-sit holds; 30 seconds x5; rest 2 min

30 x 5 (each 30 divided into 3 tries)

D. DB side bends; 12-15x4; rest 2 min

25 x15
35 x 15
40 x 15
45 x 15

Sotts press was more about balance than the weight.  Although the 58# was a little heavy for the 5th rep.  The hollow and arch body holds were easy enough.  Turkish get ups were kinda challenging, it's been awhile.  Left arm is weaker but right shoulder is less stable.  L-sit holds still suck, longest I got was 13 seconds.  I liked the DB side bends...I have a suspicion I will be sore from them though.  Thanks!

December 9, 2014

Daily score: 3

Workout:

A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)

20 reps from 53-73 pounds

B. Zombie squats; 10-12x5; rest 2 min

45 x 12
45 x 10
45 x 10
45 x 10
45 x 10

C1. Good mornings; 12-15x3; rest 1 min

45 x 15
55 x 15
60 x 15

C2. Weighted back extensions @2222; 6-8x3; rest 3 min

5 x 8
8 x 8
10 x 8

D. Barbell hip thrusts; 12-15x3; rest 2 min

95 x 15
105 x12
105 x 12

Snatching felt good, seems like it's been awhile.  It was good to get a chance to practice Burgener's tips.  I definitely have not been rotating my armpits forward because that feels different and is a hard habit to change.  But it feels way more stable.  Zombie squats...yes, they were light.  I was not feeling well but still really needed to lift so I knew it wouldn't be a heavy day...but wow.  Doing those correctly like Burgener wanted with chest up and hips under the bar...they were challenging at 45#.  Good mornings went fine but I definitely noticed that I shift to my right leg and have to focus on using my left side too.  Back extensions were harder than I expected.  Barbell hip thrusts felt good.  Thanks!

December 7, 2014

Daily score: 5

Workout:


A. Weighted eccentric only pull ups @41A1; 1.1.1x7; rest 15 sec/rest 2
min (increase weight from last week)

35, 40, 44, 46.5, 49, 46.5, 44

B1. Bent over barbell rows; 3-5x5; rest 1 min

90x5
95x3
95x3
90x3
85x5

B2. Planche lean holds; accumulate 40 seconds x5; rest 1 min

increments of 10-20 seconds: 40 x 5

C1. Skin the cats; 10 reps x5; rest 30 seconds (if you can't do these,
do ring rows)

10 x 2
6 x 3

C2. FLR on rings; 40 seconds x5; rest 30 seconds

40 x 5  unbroken

D. Strict knee raises @41x2; accumulate 40 perfect reps

40

+
yoga/stretching 20 min


Eccentric pull ups were way easier this week.  I think because last week my upper body was so sore when I did them.  The last couple reps were pretty tough though.  Barbell rows and planche leans went fine.  I got a few longer lean holds so that was good.  I can do the skin the cats but the challenge is getting fulling extended and then coming back, it's the re-engagement before the return flip that was the hard part.  I cut the reps down on the last 3 sets because I was getting super nauseated. Lame, I know.  Once it started I could seem to get it to go away.  But I enjoyed the challenge of them and didn't want to stop.  FLR was good.  Knee raises I did in sets of 5 until 30 and then broke into 3's in order to keep the tempo legit.  Thanks!

December 6, 2014

Daily score: 3

Workout:

A. Power clean; build to a tough single
123

B1. TnG power snatch; 5 reps x5; rest 10 sec
63

B2. 5 high box jumps x5; rest 2 min
30 inch

+
15 min amrap:
15 KBS 2 pood (russian)
30 double unders

6 + 100m

Power clean uneventful.  Snatch/box jumps felt good.  Working on not raising my butt so fast on the pull and getting my armpits forward overhead, like Burgener instructed.  I was feeling a hint of the 'jumper's knee' prior to the WOD and thought it wise not to double under.  So I did the KBS and the 250m rows.  It was tough.  Knee is just a faint soreness. 

November 30, 2014

Daily score: 6

Workout:


A. Power clean x1/Hang power clean x2 - 1 complex on the min for 10 min

108

B. Deadlift; 6x6; rest 3 min

165, 170, 175, 180, 185, 175

C. Barbell front rack walking lunges; 24 alt'ing steps x5; rest 75
seconds (heavy as you can take them)

68, 68, 68, 63, 58

+
row sprint 45 seconds @100% effort
rest 90 seconds
x5

220, 206, 206, 206, 207


Clean complex felt great.  I'm really improving with power from contact and I caught most of  them high on my neck.  Deadlifts were heavy today.  Was trying not to lose form.  Oh the lunges...so hard for me.  On the 3rd set at 68, I dropped it twice.  Legs were shaking from the start to finish and all the way through the short rest.  Rows were fine, fairly consistent :).  Thanks!

November 29, 2014

Daily score: 6

Workout:


A. Weighted eccentric only pull ups @41A1; 1.1.1x7; rest 15 sec/rest 2 min

10, 25, 35, 35, 35, 35, 35

B1. Bent over barbell rows; 4-6x5; rest 1 min

75x6
85x6
90x4
90x4
85x5

B2. Planche lean holds; accumulate 30 seconds x5; rest 1 min

15/15
15/15
14/9/7
14/16
10/10/10

C1. False grip ring rows; 12-15x5; rest 30 seconds

12 x 5

C2. FLR on rings; 30 seconds x5; rest 30 seconds

30 x 5

D. Strict knee raises @41x2; accumulate 30 perfect reps

30

+
yoga/stretching 20 min

Sore neck and shoulders this morning from DT.  Took a long time to warm up and get shoulders feeling mobile.  Planche holds are tough.  That's what I learned today.  Kinda hard on the wrists too.  Other than that pretty uneventful.  Thanks!

November 27, 2014

Daily score: 5

Workout:

1 mile partner shared turkey carry (#65 sand bag)

DT (resting while partner works) 5 rnds:
12 DL
9 Hang clean
6 Push jerk

1 mile partner shared turkey carry (#65 sand bag)

108#

Not sure how long this took..I broke each round after the 11th DL and after the 8th hang clean and did all those pieces unbroken.  The 6 push jerks unbroken got heavy.  I love DT though and it was really fun.  Especially with the built in rest so that I felt ready to push.  Thanks for the opportunity!

PS) knee feels great

November 26, 2014

Daily score: 4

Workout:

5k row for time:  22:50

Just the fact that I did this was impressive for today.  And I didn't die.  Success.  Thanks

November 25, 2014

Daily score: 4

Workout:

A. Strict pull ups; amrap in 10 min

31

B. Hanging (from pull up bar) L holds; accumulate 3:30

3:30 (9-15 second holds)

C. 45 degree (body line in relation to floor) ring rows; accumulate 45
perfect reps

45

D. Reverse grip barbell bicep curls; 8-10x5; rest 2 min

33x10
38x10
40x8
40x8
38x10

E. Passive hang from pull up bar; accumulate 5:30 (just hanging at the bottom)

5:30 (45-1:20 holds)

Strict pull ups felt good today, did one every 20 seconds.  The L-holds are still super hard but I'm not nearly as sore in the abs and quads from them as I was last week.  Rows were fine.  Reverse grip bicep curls still feel weird and are kinda hard on my right writst.  Passive hangs would have been no big deal except that my hands were really sore by then.  Got a blister.  Thanks!

November 23, 2014

Daily score:

Workout:


A. Strict press; 6-8x5; rest 2 min

53x8
58x8
63x8
65x8
67x7

B. Pike push ups; accumulate 45 perfect reps

45

C. FLR on rings in full external rotation; accumulate 3:30 not for time

3:30 (50,30,45,55,30)

D. Pike lifts; 14 reps x5; rest 90 seconds (2 second pause at the top
of each rep)

14x5

+
yoga/stretching 20 min

going to aerial yoga tonight

Neck feels a little tweaked from strict press I think.  Nothing I can't roll out and treat with Advil.  Pike push ups felt good on my shoulder today.  Nothing else exciting.  Looking forward to yoga tonight.  Thanks!

November 22, 2014

Daily score:

Workout:


A. Weighted eccentric only pull ups @41A1; 2-3x7; rest 2 min

26x3
26x3
28.5x3
31x3
35x2
35x2
35x2

B. Bent over barbell rows; 4-6x5; rest 2 min

85x6
85x6
90x5
90x4
90x5

C. False grip ring rows; 12-15x5; rest 90 seconds

15 x 5

D. Pronated grip above the bar isometric holds; accumulate 3:30

3:30 (took 28 minutes)

+
yoga/stretching 20 min


Nothing really to report other than the pronated grip holds are really tough.  Most of my holds were 10 seconds (8-13 range).  Thanks!

November 20, 2014

Daily score: 5

Workout:


A. Wall faing hs hold; accumulate 4 min in perfect form not for time

60sec,75, 80, 25

B. Pike push ups; accumulate 40 perfect reps

40

C. Side plank on hand; accumulate 2 min per side (rest 30 sec bw sides
when you come down)

Rt: 70sec,25,25
Lt: 75sec,45

D. Laying DB tricep extensions @42x2; 10-12x5; rest 90 seconds

12x12

15x8

12x12

12x12

12x12

Handstands felt much easier at the beginning of a workout.  Pike push ups go mostly fine but if I push at the wrong angle on the return something pinches in my right shoulder.  It's weird.  Nothing residual though.  I just have to keep them as verticle as possible.   Side plank was harder on the right.  The part that's hard for me is in the shoulders and wrists.  Mostly shoulder.  Tricep extensions were fun since I've never done them before.  The jump from 12 to 15# was huge.  I found again that my left arm tracks really well while my right takes more effort to control.  These were also challenging for the wrists.  Everything feels fine though.  And the knee feels great.  Thanks!

November 19, 2014

Daily score: 7

Workout:

Row 15 min easy
+
yoga/stretching 45-60 min



Rowed 3200m.  Stretched and rolled nearly everything.

November 18, 2014

Daily score: 7

Workout:

A. Strict pull ups; amrap in 10 min

23

B. Hanging (from pull up bar) L holds; accumulate 3 min

6-18 second hangs = 3 minutes

C. 45 degree (body line in relation to floor) ring rows; accumulate 40
perfect reps

40

D. Reverse grip barbell bicep curls; 8-10x4; rest 2 min

33x10
38x8
38x8
38x8

E. Passive hang from pull up bar; accumulate 5 min (just hanging at the bottom)

5, 1 minute hangs

I did one pull up every 20 seconds for awhile then had to drop to one every 30.  These feel like they are harder than they used to be.  As far as the L-holds go...I can do them and that is enough for now.  Keith even said they looked good.  Ring rows: I did 45 degrees at the top of the row and did sets of 5 mostly.  Reverse grip bicep curls were harder than I thought they'd be.  A bit of a challenge to keep the wrists straight too.  Passive hangs were fine...freezing bar and felt like my hands welded to it, lol.  Thanks!

November 16, 2014

Daily score: 5

Workout:


A. Strict press; 8-10x5; rest 2 min

55x10
60x10
62x8
62x8
60x8

B. Pike push ups; accumulate 40 perfect reps

40

C. FLR on rings in full external rotation; accumulate 3 min not for time

3 minutes (30 second increments)

D. Pike lifts; 12 reps x5; rest 90 seconds (2 second pause at the top
of each rep)

12 x 5

+
yoga/stretching 20 min


Strict press was pretty fatigued by the 5th set.  No sticking points or anything though, just tired muscles.  Pike push ups felt like no big deal at the start but got challenging toward the end.  FLR was fun...I think I just like being on the rings.  I was pretty solid for 30 seconds at a time.  Pike lifts were easier this week even with the 2 second pause, I feel them in my abs though.  I went to an aerial yoga class tonight!  It was considered 'restorative' too, so easy stretching/traction.  Super cool experience.  I went in blind and really enjoyed it. I kinda felt drunk after and hope to sleep like a baby now :).  Thanks!

November 15, 2014

Daily score: 5

Workout:


A. Weighted eccentric only pull ups @41A1; 3-4x6; rest 2 min

9x4
18x4
26x4
26x4
26x3
26x3

B. Bent over barbell rows; 6-8x5; rest 2 min

65x8
70x8
75x7
75x7
75x7

C. False grip ring rows; 10-12x5; rest 90 seconds

5 sets of 10 reps

D. Pronated grip above the bar isometric holds; accumulate 3 min

3 minutes: all 10 second increments

+
yoga/stretching 20 min


Not a lot to say other than the pronated grip holds were harder than the supine.  I was barely squeaking out 10 seconds at a time toward the end of the 3 minutes.  Thanks!

November 12, 2014

Daily score: 7

Workout:


A. Push jerk x3/Split jerk x1; 6 complexes; rest 2 min

93, 98, 103, 108, 108, 108

B1. CTB pull ups; accumulate 6 reps x5; rest 1 min

6,3

B2. Burpees; 10 AFAP x5; rest 2 min

27,26,26,25,26

C. Wall facing hs holds; 90 seconds accumulated x3; rest 2 min

90, 50/40, 55/35

D. Weighted pull up negatives; 5 slow controlled reps x5; rest 3 min
(jump up above and ensure you get to a full hang position)

20# for all


Jerk complex was all good until 108#, then the 2nd and 3rd push jerk got heavy and not as crisp.  The split jerks felt easy the whole way through though.  CTB...I must have tried about 15 times before I got one!  It was like I had forgotten how to do it.  Then I got about 4 singles in a row.  Failed a couple, got 5 and 6.  Rested a minute and then squeaked in three more.  Then I kept failing again.  I had spent a lot of time on these by then and felt like they were getting worse instead of better so I moved on.  Even of the 9 I did, none seemed as powerful or crisp.  And there was no way I was going to string any together.  Burpees felt like they were going to give me whip lash, lol.  Handstands were tough 'cause I was fatigued.  The 90 second hold was pretty painful.  Some numbness, left hand, gone now.  Pull up negatives felt strong.  I stayed at 20# because the 5th rep was challenging.  Thanks!

November 11, 2014

Daily score: 7


A. Deadlift; 6x6; rest 3 min

185, 195, 200, 190, 185, 185

B. KBS; 15 AFAP x5; rest 90 seconds

35#

C. Good morning; 10-12x4; rest 2 min

45x12
55x12
60x10
50x12

D. Barbell hip thrusts; 12-15x4; rest 2 min

85x15
95x15
105x15
110x13


I really pushed the weight on the dead lifts.  The 200x6 was pretty darn close to my max for 6.  I backed off because I could feel my back curving on the 6th rep.  Low back is pretty sore/tight today.  KBS were interesting...just because I was trying so hard to go fast and trying to find ways to make each rep shorter.  Not sure I've ever focused that much on that.  Good mornings are deceiving.  I always want to go up in weight but lose form pretty quick when I do.  Another good reason for a tight back.  I love the hip thrusters.  15 reps got challenging toward the end but felt strong.  Thanks!

November 9, 2014

Daily score: 4

Workout:

Row 500m @85%

rest 2 min

x8

2:00
1:58
1:59
2:01
2:04
2:03
2:04
2:03


Bad day all around. And this workout seemed like Everest for some reason. The whole 85% thing had me psyched out but I'm working on it.  Actually quite proud that I made it through d/t a mentally weak day. So glad I have this though. Thanks!

November 8, 2014

Daily score: 6

Workout:


A. Strict press; 5x5; rest 2 min

68, 73, 75, 78, 75x4

B. Strict pull ups; amrap in 5 min

18

C1. Negative bar dips; accumulate 10 reps x4; rest 1 min (as slow as
you can take them)

10 x 4

C2. Strict toes to bar; 10 reps x4; rest 1 min

10 x 4

D. Mountain climbers on rings; 20 reps x4; rest 90 seconds

20 x 4


Strict press felt strong.  My left arm is lagging a lot less since I've started rolling my shoulders forward at the start.  By the 5th set I just couldn't make that 5th rep happen.  Strict pull ups:  I did one every 20 seconds for the first 4 minutes and then all out the last minute.  It felt solid that way.  I did the dips on the rings because I don't have any bars to dip on at home.  They were tough and I feel tight/sore in the chest today, but went pretty well.   Strict toes to bar, I did 4, 3, 3 each set.  Felt like good progress, working on pulling the bar down in front of me.    Mountain climbers would have been no big deal but something weird kept 'catching' in my right groin when I'd try and throw that leg back.  I'd shake it out and start again but it slowed me down.  Weird.  And that groin is sore today.  Not sure what that's about.  But thanks anyway!  :)

November 6, 2014

Daily score: 8

Workout:

A1. Deficit deadlift (2"); 5x5; rest 10 seconds
135

A2. Broad jump clusters 1.1.1x5; rest 2 min (jump as far as you can,
land on two feet, no resetting and take off as fast and as far as you
can right into the next jump 3 consecutive times)
done

+
7 rounds for time:
10 DB power snatch 40# (alt arms)
40 double unders

18:16


Ankles felt better this morning.  My shins are a little sore though, weird.  Nothing serious though.  Abs are pretty sore.  Deadlifts were uneventful.  Maybe could have done a little more weight but that last set was pretty tough.  Broad jumps were fine but getting my body to transition quickly from jump to jump was  harder than I expected.  I love DB power snatches so enjoyed the WOD.  I tried to work on my breathing with the double unders...it's a work in progress.  I did the last few rounds in calm sets of 10.  I was definitely breathing heavy and 7 rounds felt like a lot.  I didn't have to break up the snatches but I did fail a couple just cause I pulled weird and didn't jerk. Thanks!

November 5, 2014

Daily score: 7

Workout:


A. Strict press; 6, 6, 6, 4, 4, 4; rest 2 min

65,67,70,72,75,75

B. Static wall facing hs hold; accumulate 90 seconds x5; rest 30 seconds

60/30
50/40
35/30/25
40/26/24
30/35/25

C. Negative single leg tucked body lever eccentrics; 5 reps/side x3;
rest 90 seconds bw sides

5 per side x 3

D. Strict pull ups; amrap in 2 min x3; rest 2 min

6,6,4

E. False grip ring rows; 8-10x3; rest 90 seconds

8 reps x 3


Strict press felt a lot better with that tip to push my shoulders forward and head straight back.  I had a pretty steady matched ascent with both arms tonight too.  Just felt stronger.  However...handstands seemed rough after pressing.  And the 30 sec rest was short.  I have some numbness in my left hand that started somewhere during the 4th set but I'm sure it will be gone by morning.  The negative levers were HARD.  I tried to stay as straight as I could while keeping a tucked low back.  I felt it mostly in my upper abs.  But my arms were even tired by the end of it, from hanging on.  Strict pull ups seem hard again.  I did two together the first two sets but then was lucky to get one at a time and even failed some (a rep each set) just from needing more recovery.  False grip ring rows were fine, learning to position my hands better/quicker.  Oh yeah, for some reason my ankles have been really sore the last few days.  It's still kinda uncomfortable to jump rope...maybe better tomorrow.  Thanks!

November 4, 2014

Daily score: 8

Workout:


A. Squat clean; 10 singles @85+% 1rm; rest 2 min (focus on a tight
catch and not losing bottom tension)

108,108, 113, 113, 113, failed 118, 113, 113, 113, 113, 118

B. Front squat @33x1; 4-5x5; rest 2 min (tension in the pause)

65x5
70x5
75x5
80x5
85x5

C. Rear foot elevated unloaded paused split squat jumps; 5 reps/leg
x4; rest 1 min bw legs (pause at the bottom of the squat and then
explode out as fast as possible)

5repsx 4

+
5 sets:
10 power snatch 55#
10 bar facing burpees
rest 1 min bw sets

11:55 (round times: 1:26, 1:39, 1:36, 1:37, 1:33)

My calves were tight and sore during warm up with double unders.  I focused on keeping tension in the catch on the cleans and only lost it once but was able to get up.  I'm catching high and riding it down...basically I can still power clean more than I can clean.  I failed the 118 rep because I was thinking too many adjustments at once.  Front squats were awesome...really hard for me to hold in the bottom and challenging for breathing with that long of a tempo too...but good because I can feel how much room I have to improve :).  I only felt close to compromise on the last rep at 85.  Split squat jumps were fine...hard even without weight to get much air.  The WOD pushed me breathing wise but with the minute rest I was able to go unbroken and push each round.  The first round I did regular burpees and then remembered they were supposed to be bar facing and did them that was for the rest.  Some of the power snatching wasn't pretty but it was good practice.  Thanks!

October 30, 2014

Daily score: 6

Workout:


A1. Banded snatch pull; 2, 2, 2, 2, 2, 2; rest 10 sec

113

A2. Seated box jumps; 6 reps (step down) x6; rest 2 min

27 inches

+
6 min amrap:
6 deadlift 185#
250m row

3 + 2

Snatch pulls were okay but I think I may have gotten more out of them if I hadn't gone so heavy.  Box jumps were fine.  It's just the 6th rep that feels a little challenging, but not much.  The WOD went by fast...I dropped each of the dead lifts.  Looking forward to the weekend!  Thanks!

October 29, 2014

Daily score:  7

Workout:


A. Strict press; 6, 6, 6, 3, 3, 3; rest 2 min

65, 75, 75, 80, 80x2, 75

B. Static wall facing hs hold; accumulate 90 seconds x6; rest 45 seconds

45/45
50/40
30/35/25
35/30/25
30/35/25
30/30/30

C. Pike lifts; 15 reps x5; rest 90 seconds (hold for a 1 second pause
at the top of each rep)

15x5

D1. Supinated above the bar hang; accumulate 1 min x4; rest 1 min

35/25
30/30
20/20/20
25/20/15

D2. Straddle hollow body rocks; accumulate 60 sec x4; rest 1 min

60
30/30
30/30
40/20

E. False grip ring row hang; accumulate 4 min for quality

In 30 second holds


Strict press was all good until the second 80 x 3 and I just couldn't get the third rep.  Handstands were challenging today.  I was hoping to make it to 90 seconds a couple times but it wasn't happening.  However, I rested much less between getting up and down.  I definitely feel the pike lifts but they're doable.  They always make my abs cramp later, so they must work.  Above the bar hangs felt pretty good today.  Hollow body rocks were fine.  The false grip hang is fun...I can't believe how uncomfortable it is and kinda excited to work through that now not while I'm trying to get a muscle up. Thanks!

October 28, 2014

Daily score: 6

Workout:


A. Squat clean; 5 singles @88+% 1rm; rest 2 min

118, 118, 118, 123, 128

B. OHS; 6x6; rest 90 seconds

75, 80, 80, 80, 80, 80

C. Hang squat snatch; 3 reps on the min for 6 min (light and fast)

+
For time:
50 power snatch 55#
800m run


First of all, my double unders in my warm up are so much improved.  It's exciting.  And my knee never hurts anymore.  My arms were still pretty sore and stiff from Sunday.  Squat cleans were fine.  Just front squat that hard part as usual.  My knees come in after 120.  Still easy to catch though.  OHS were satisfying.   But somewhere toward the end of the 5th set my right shoulder started feeling weird.  I set up for the hang snatches, did a couple warm ups and decided my shoulder was not happy.  It's not anything bad but I was pretty sure that if I did a bunch more snatching, it would be bad.  So I called it a night.  And then I had bone broth with dinner which I'm told will heal anything...so, basically, I'll be superhuman by tomorrow.  Really though, it just feels tight and sore in the anterior region.  I stopped before it felt at all serious.  Thanks!

October 26, 2014

Daily score:

Workout:

A. Strict knees to elbow; amrap in 5 min

25

B. Strict pull ups; amrap in 5 min

18

C. Bent over supinated grip barbell rows; 6-8x5; rest 2 min

83 x 8
83 x 6
83 x 7
83 x 7
83 x 6

+
21-15-9
push press 75#
bar facing burpee

8:59

+
20 min easy mobility/yoga



strict knees to elbow

Strict knee to elbow felt weird at first.  I attached the video to be sure I was doing it right.  Strict pull ups were slow and felt pretty quick to fatigue tonight.  The barbell rows went fine.  The wod was fun.  I just barely made the 21 without dropping the bar.  But I could hardly get my arms straight and they were fried.  After that I squeaked out sets of 5.  I did jumping over the bar, bar facing burpees.  Then I did 10 mins of yoga and 10 of mobility.  Thanks!

October 25, 2014

Daily score: 7

Workout:


A. Split jerk; 8 singles @86% 1rm; rest 2 min

120

B. Back squat; build to a 10 rep max

125

C. Wall facing HS hold; accumulate 90 seconds x5; rest 1 min

90, 50/40, 60/30, 50/40, 40/30/20

D. CTB pull up tech work 10 min (accumulate perfect reps in sets of
1-2, don't rush, don't push for more than you can keep perfect)

1 rep x 10

+
Row sprint 350m @100%
rest 90 seconds
x5 sets

1:20
1:22
1:20
1:19
1:20

split jerk:

Split jerks went well today.  The video was rep 4 or 5.  The 10rm back squat was a challenge.  Hard to know what weight to start at.  I tried three times, 105, 115, then 125.  The last two reps at 125 were pretty rough so I stopped there.  Hand stands were good.  The last set I was falling apart a bit but I was happy that I got 90 on the first.  CTB was tough...I think my shoulders were just beat or I was just off today.  I could only do one at a time and really had to work for it.  Failed quite a few.  But I basically did one a minute x 10 minutes.  Row sprints sucked...not enough rest :).  But they're done now.  Thanks!

October 24, 2014

Daily score:  6

Workout:


A1. Banded snatch pull; 3, 3, 3, 2, 2, 2; rest 10 sec

103#

A2. Seated box jumps; 6 reps (step down) x6; rest 2 min

27 inches

+
10-->1
deadlift 185#
wall balls

9:56 (20# WB)

Banded snatch pulls felt weird, never done them before.  A bit of a pull forward at the end... but definitely reinforces the need to pull in toward me.  Box jumps felt good, happy to go up in height a bit.  I loved this WOD.  I was totally spent at the end, but psychologically the way it was set up I had an easy time pushing.  I did the first set of 10 DLs unbroken, then dropped all of them after that.  WBs all unbroken...I must say, I could never do more than 10 WBs in row for the rest of my life and be satisfied ;).  Thanks!

October 22, 2014

Daily score: 6

Workout:

A. Strict press; 6x6; rest 2 min

65, 70, 72, 75, 75, 70

B. Static wall facing hs hold; accumulate 90 seconds x5; rest 45 seconds

90
45/45
24/56
50/40
50/40

C. Pike lifts; 12 reps x5; rest 90 seconds (hold for a 1 second pause
at the top of each rep)

12 x 5

D1. Supinated above the bar hang; accumulate 1 min x3; rest 1 min

30/30
30/15/15
30/20/10

D2. Straddle hollow body rocks; accumulate 60 sec x3; rest 1 min

60
35/25
35/25

E. False grip ring row hang; accumulate 3 min for quality (bottom of
the ring row with a false grip)

30/30/30/30/30/30


My neck and upper body in general were sore today from swinging that KB yesterday.  But nothing too bad.  Strict press went well.  The 6th rep was pretty ugly after the first set.  I barely made 6 on the second set at 75 so I backed off the weight.  Handstands were just okay today.  I was excited to make it to 90 seconds for the first time!  But after that they were just kinda uncomfortable and I did have some numbness that came and went in my left hand.  Feels fine now.  Pike lifts were harder than they looked on the video but I managed.  The 1 second hold at the top was the hard part.  Above the bar hang definitely got harder as I fatigued.  Hollow body rocks were uneventful.  The false grip hang was more uncomfortable than I had imagined!  It hurts, lol!  Just kinda 'pinchy' in the wrist crease.  But I'll toughen up.  Thanks!

October 21, 2014

Daily score: 8

Workout:


A. Squat clean; 8 singles @85+% 1rm; rest 2 min

3 at 108#
3 at 113#
2 at 118#

B. Squat snatch x1/OHS x5; 5 complexes @80% 1rm snatch; rest 75 seconds

73#

C. Snatch grip OH walking lunges; 20 steps x3; rest 2 min

33 warm up
43, 53, 58

+
15 min amrap:
15 russian KBS 2 pood
15 burpees

5+15

Cleaning felt great.  Good practice.  Trying to maintain good tension in the catch.  The hardest part is still the front squat.  The snatch OH complex intimidated me because I knew last week it was tough with just 3 OH squats.  And Saturday's OH squat WOD was so challenging for me.  But...I did great and felt solid today.  It took some mental toughness and focus, mostly just believing I could.  The OH lunges were okay, my wrists were getting a bit sore.  The set at 58 was pretty challenging for the last three reps.  The WOD was tough...mostly just because the KB was so heavy.  I did all sets of 9 and 6 on the KB swings and the burpees unbroken.  I was beat when it was over.  In a good way.  And the exciting things is, today I got an unexpected day off work so now I'm going to get a massage!  Woo-hoo!  Thanks!

October 19, 2014

Daily score: 6

Workout:

A. CTB pull up attempt/tech work (see if your kip strength has
increased to be able to make contact, please film)

I did it! 

B. Feet elevated on box in L position ring pull ups @21x2; accumulate
70 reps not for time

70, all sets of 5

C. Bent over DB chinese rows; 8-10x5; rest 2 min

30x10
35x8
30x9
30x8
30x8

+
20 min easy mobility/yoga

C2b first attempt

C2b  Max reps

So excited to get C2B. I haven't tried in forever and got it on my first attempt after warming up. I was kinda surprised! So rewarding and fullfilling to feel that kind of progress. Thank you for all your smart work that gets me there without breaking me :).  Ring pull ups even went fast after that excitement.  Rows were uneventfull but right arm/shoulder felt weaker today than the left. I did 15 minutes of yoga and about 20 of mobility. Thanks!!!

October 18, 2014

Daily score:

Workout:


A. Split jerk; 10 singles @80% 1rm; rest 2 min

115

B. Back squat; build to a max

170

C1. Wall facing HS hold; accumulate 90 seconds x4; rest 1 min

45/45
45/45
45/45
55/35
55/35

C2. 45 degree parallete bent knee L-sit support holds; accumulate 90
sec x4; rest 1 min

30/30/30 x 4

+
21-15-9
Row calories
OHS 65#

8:25

Split jerk practice went well. Focused on quick extension of my elbows. Back squating was heavy from the get go. The 170 rep was below parallel but not full depth so I stopped there.  Handstands are feeling so much more solid. Parallette holds were tougher today...just tired arms I think. The WOD sucked. Not cardio wise although it was a sweaty workout.  But my legs and shoulders just seemed tired and my core kept giving out. Basically my OH squats were sloppy and the most I did unbroken was 8. Even the last set of 9 I messed up in 9th rep and had to snatch it again for one.  Thanks!

October 17, 2014

Daily score: 5

Workout:


A1. Snatch pulls; 1, 1, 1, 1, 1, 1; rest 10 seconds (all >100% max snatch)

123

A2. Seated box jumps; 4 reps (step down) x6; rest 2 min

24 inch

+
Open workout 14.3 (step down box jumps)

109 (I got to 19 reps of the 185 DLs)


Snatch pulls felt good.  The slow to the knee then explode practice has helped.  The 6th rep was kinda challenging.  Box jumps were fine.  Not too taxing.  14.3 wasn 't so bad just frustrating to try and figure out where I could have been faster.  I did up until the 155# DLs all unbroken.  Most of the 155s I dropped but immediately picked up again.  I did step down from the box jumps but did them all pretty quickly.  The 185# reps were all drops but I immediately set up and picked up again.  My conclusion is I need my 155#+ reps to be as quick as my 95# reps.  Rocket science, I know.  It was a fun WOD though.  Challenging but in a heavy way, not in a 'I'm going to throw up' way.  My legs were still sore today but much improved.  It's been a long week, work and life-wise.  Hoping to recover some this weekend.  Thanks!

October 15, 2014

Daily score: 6

Workout:

A.Fat grip strict press; build to a 3rm

80

B. Static wall facing hs hold; accumulate 90 seconds x5; rest 60 seconds

45/45
45/45
35/30/25
35/35/20
45/30/15

C. 45 degree parallete support hold bent knee L-sit; accumulate 60
seconds x3; rest 60 seconds

40/20
35/25
35/25

D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 75 seconds x4; rest 45 seconds

all sets of 10-15 seconds (took forever)

D2. Straddle hollow body rocks; accumulate 60 sec x4; rest 45 seconds

sets of 30 seconds

E. Static hang from bottom of the pull up; accumulate 5 min in as few
sets as possible

1:10
:50
:50
1:00
:50
:20

Strict press was fine.  A little ugly and slow on the last rep, left arm following right, but it got there.  First rep is the hardest to start from the bottom.  Then the middle part is the toughest.  It's hard for me not to push the bar out in front of me.  Handstands are feeling a lot more comfortable but time still seems to stand still.  No numbness, dizziness.  I didn't rest as much between attempts today either.  Paralletes felt good.  I definitely feel my abs but the shoulders are feeling pretty solid.  Oh the 90-90 L-holds...what sweet torture.  I feel cool doing them but that rapidly fades because they only last 10-15 seconds.  And at some point, my jaw will start to shake from the effort, lol.  However, I felt stronger in my low back today, not so much of a tendency to arch.  These do make my elbows ache, like the ligaments are sore to the touch.  But nothing sharp,  painful, or numb.  Hollow body rocks were a nice respite.  Bar hangs felt improved today.  Forearms didn't get quite as tight either.  Pretty sore hamstrings and glutes from yesterday.  Hoping to feel fresh and ready to try 14.3 tomorrow!  Thanks!

October 14, 2014

Daily score: 6

Workout:


A. Squat clean; build to a max

128 (7# PR)

B. Squat snatch x1/OHS x2; 15 complexes @80% 1rm snatch; rest 75 seconds

73

C. Front rack barbell reverse lunges; 20 alt'ing steps x4; rest 2 min

65x20
75x20
80x20
80x20

+
3 rounds for time:
Row 500m
15 deadlift 135#
20 burpee box jump overs 20"

20:42


I was so excited to get to set a max today!  The squat clean felt great.  It is at least a 3# PR, I had 121 marked as my last PR but not sure how I'd come up with 121 on a bar.  So I think it was either 120 or 123.  Either way, 128 is a PR.  But the interesting part is that I got under 133 three times, no trouble.  I don't want to say it was easy,  but there was nothing close to failing about any of the 3 attempts.  I just couldn't get up.  I was all the way in the bottom of my squat and I think I just lost tension in my abdomen and lower back.  My upper back felt solid though, which is an improvement.  I could bounce around a bit but wasn't going to make it up.  Alas.  The snatch/OH complex was tough.  It definitely got kinda heavy.  But was great practice.  Trying not to pull so fast/hard off the floor but rather go slower and accelerate at the knee.  My OHS position feels way more stable in the shoulders and elbows.  It's really satisfying to feel that improvement.  The lunges were painful but that's to be expected.  I just mean I hate them.  But I survived.  That WOD, gees, one of those I thought wouldn't be so bad and found out otherwise.  I was surprised how 135 felt heavy even on the first set.  I did sets of 8 then 7 for each round.  And the burpee box jump overs seemed to take forever and I was stepping up and over 'cause it felt like a good pacing idea and jumping seemed like a waste of effort.  The rows were all around 2:15 and felt like the 'rest' portion of the wod.  I have a feeling I will be sore tomorrow :).  Thanks!

October 13, 2014

Daily score: 4

Workout:


A.  Feet elevated on box in L position ring pull ups @21x2; accumulate
65 reps not for time

sets of 5

B. Supinated above the bar static hang (do not rest your chin on the
bar); accumulate 4 min not for time (for quality, rest 1:1 work to
rest)

set of 25 seconds

C. Bent over DB chinese rows; 8-10x4; rest 2 min

25x10
30x10
35x10
40x8

+
20 min easy mobility/yoga


Pull ups were fine.  Bar hang was better this week but I definitely rest longer than 1:1.  Chinese rows were fun.  It was again a good day to have mobility/yoga.  I needed it.  Thanks!

October 11, 2014

Daily score: 6

Workout:


A. Push jerk x5/Split jerk x2; rest 90 seconds x6 complexes

63, 73, 83, 88, 93, 103

B. Back squat @22x1; 1-2x5; rest 2 min

115 x 2
125 x 2
135 x 2
145 x 1
145 x 1

C1. Wall facing HS hold; accumulate 75 seconds x4; rest 75 sec

sets of 40 and 35 seconds

C2. 45 degree parallete bent knee L-sit support holds; accumulate 90
sec x4; rest 1 min

sets of 30-45 seconds

+
For time:
30 thrusters 65#
600m row
60 wall balls

9:59

The jerk complex was fun. I should have started with more weight.  Back squats felt strong today, full depth.  Handstands just felt hard, like time was moving slowly.  No numbness or dizziness though.  Parallete holds were fine, my abs are still kinda sore.  The WOD was hard...mostly cardio.  The thrusters were the toughest.  Again, it's the front squat part that's hard.  My right wrist felt weird on he thrusters so after the first 10 I threw on my wrist wrap.  It didn't  take that long to put on though.  Rowing was fine.  Wall balls went pretty fast.  I'm sore today in my neck and shoulders.  Thanks!

October 9, 2014

Daily score: 6

Workout:


A1. Snatch pulls; 2, 2, 2, 1, 1, 1; rest 10 seconds (all >100% max snatch)

103

A2. Seated box jumps; 4 reps (step down) x6; rest 2 min

one set on 20 inch box the rest on 24 inch

B. Power clean; 3 on the min for 6 min @80% 1rm

98

+
6 sets:
30 seconds max reps power snatch 55#
30 seconds max reps bar facing burpees
rest 1 min bw sets

7/7, 9/6, 8/7, 8/6, 7/7, 9/7

Well my abs and forearms are sore from yesterday, not too awful though.  Snatch pulls felt good.    Forearms and grip were slightly tired.  Seated box jumps were fun.  I was going to try a  set at 30 inches but I set the box up and couldn't make myself do it!  Power cleans felt really good.  I could easily have done more weight.  The WOD was okay.  I did some weird stuff trying to figure out how to cycle the barbell faster to no avail.  Then I gave up and just tried to use good form.  I didn't jump over the bar for the burpees...not sure if I was supposed to.  Thanks!

October 8, 2014

Daily score: 6

Workout:


A. Static wall facing hs hold; accumulate 90 seconds x5; rest 75
seconds (in as few sets as possible, feet as only point of contact
against the wall, perfect shoulder mechanics)

60/30
60/30
45/45
35/30/25
35/30/25

B. Fat grip strict press @41x2; 1-2x6; rest 75 seconds

70x2
75x2
78.5x2
80x2
82.5x2
85x1

C. 45 degree parallete support hold bent knee L-sit; accumulate 45
seconds x3; rest 60 seconds

45, 45, 25+20

D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 60 seconds x4; rest 45 seconds

Max at one time = 15 seconds, least= 10

D2. Straddle hollow body rocks; accumulate 45 sec x4; rest 45 seconds

45 x 4

E. Static hang from bottom of the pull up; accumulate 4 min in as few
sets as possible

70

60

40

40

30

Not sore, just tired from life stress today.  This workout was long but soothing.  The handstands felt great today.  No numbness or dizziness.   Strict press was fine until over 80#.  My left shoulder definitely catches a bit...the right arm leads the way on the way up, the left having to catch up.  Parallete holds went well.  The L-holds at 90-90 sucked!  Again!  Soooooo hard.  And yes, I'm bent at the knee. I can only squeak out 15 seconds and by then my jaw is shaking.  What I notice is that when I have to let my breath out, my low back arches and then it just doesn't feel good.  But I can't hold my breath in my abdomen for forever!  Lol.  I guess these need some work.  They took quite awhile to complete.  Hollow body rocks felt great after the L-holds.  Static hang was fine, tough part was grip/forearm strength.  Also hands got a little sore.  Thanks!

October 7, 2014

Daily score: 5

Workout:

A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2:30 (88% 1rm for all)

108#

B. Squat snatch x1/Hang squat snatch x1/Drop snatch x1 - 1 complex on
the min for 10 min (light load, fast turnover, tight catch in the
arms)

53#

C. Front squat; 15, 15, 15; rest 3 min

75,75,75

+
Row 1k for time

4:22


Oh boy today I was not the smartest or most prepared. Somehow in the rush of the morning, running late, I found myself in the gym having hardly eaten anything and nothing on me but my Progenex.  I realized this during my warm up when I felt a little light headed. So I sipped the Progenex throughout the workout and survived.  The cleans felt kinda heavy but solid other than the standing up from the front squat. Snatching felt so good after not doing it for so long. The catch feels way more solid. I know it was light but I swear my shoulders and elbows hardly wobble.  The front squats were a struggle.  I really had to dig deep to get through the last set.  The row was fine but I have to admit I was just trying to get through it. I almost saved it for later after eating lunch but my day was too packed.  It was a good lesson not to be so unprepared again. Thanks!

October 5, 2014

Daily score: 8

Workout:


A.  Feet elevated on box in L position ring pull ups @21x2; accumulate
60 reps not for time

60 (10 sets of 6)

B. Supinated above the bar static hang (do not rest your chin on the
bar); accumulate 3:30 not for time (for quality, rest 1:1 work to
rest)

3:30 (sets of 15-20 seconds)

C. Hinge rows; accumulate 60 perfect reps not for time

60 (10 sets of 6)

+
20 min easy mobility/yoga


Thank goodness the Broncos were kicking ass on TV and that I have a TV in the garage because this one was a little tedious.  Everything went fine, just slow.  But it was great timing for mobility/yoga since I've been so sore.  Thanks!

October 4, 2014

Daily score: 7

Workout:


A. Behind the neck seated Strict press; @31x2; 3, 3, 3, 3, 3; rest 2 min

65,70,70,70,70

B. Back squat @22x1; 2-3x5; rest 2 min

95 x 3
100 x 3
105 x 3
110 x 3
115 x 3

C1. Wall facing HS hold; accumulate 90 seconds x4; rest 1 min

60/30
55/35
50/40
34/30/26

C2. 45 degree parallete support holds; accumulate 75 sec x4; rest 1 min

75
45/30
45/30
45/30

+
For time:
Row 1k
Run 1 mile
Row 1k

18:55 

Strict press felt good.  3rd rep was a struggle each time at 70#.  Back squats felt good.  I went as low as possible.  Legs are STILL slightly sore but it felt good to squat.  The set at 115# was really tough on the 3rd rep, knees came in.  HS holds felt strong today.  No numbness.  A little light headedness and tight right shoulder but nothing serious.  Support holds felt solid.  Shaking arms though.  The WOD was fine.  I was a little hilly of a run, woulda liked to have run faster.  The run took 9:30 something.  Rows were under 4:30.  Thanks!

October 1, 2014

Daily score: 8

Workout:

A. Static hs hold; amrap x5; rest 75 seconds

61, 33, 38, 41, 46

B. Fat grip strict press @41x2; 2-3x6; rest 75 seconds

65 x 3
70 x 3
75 x 3
80 x 2
80 x 1
75 x 3

C. 45 degree parallete support hold bent knee L-sit; accumulate 30
seconds x3; rest 60 seconds

30, 30, 30 unbroken

D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 45 seconds x3; rest 45 seconds
https://www.youtube.com/watch?v=ser9v-XfQwE

10/15/10/10
15/15/15
15/15/15

D2. Straddle hollow body rocks; accumulate 1 min x3; rest 45 seconds

30/30
30/30
30/30

E. Static hang from bottom of the pull up; accumulate 4 min in as few
sets as possible

1min/1min/30sec/30sec/30sec/30sec


Before I can start in on today's workout, I have to cry about how sore my thighs are.  Quads are sooooo sore.  And I rolled and stretched a ton after yesterdays workout, thank goodness.  I'm already afraid of surviving box jumps tomorrow.  Okay, that's out :).  Today's workout went well.  HS holds weren't super long but they felt good, no trouble.  Well, a little light headed, but I think that's pretty normal.  Fat grip strict press felt good, a little 'getting stuck' with the left shoulder but pretty mild.  Parallete holds felt great.  A bit tough on the abs with the legs bent but 30 seconds was doable.  The 90-90 L hold was super hard.  I had a hard time keeping my low back tucked.  Just really challenging in general.  15 seconds was a struggle.  Hollow body rocks were fine, abs were getting fatigued.  Static hangs felt good and then after a couple minutes my forearms were burning.  I lived.  Hoping legs will work tomorrow!  Thanks!

September 30, 2014

Daily score: 9

Workout:


A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2:30 (85% 1rm for all)

103

B. Front squat; 50 for time @70% 1rm

105, 9:27

C. Drop snatch; 4 reps on the min for 10 min (light load, fast explosive reps)

43

+
10 slam balls (as hard and aggressive as possible)
Row sprint 20 seconds @100%
rest 3 min
x5 sets

25# slam ball, pace 1:40-1:45, approx 90 meters per row

Squat cleans were great practice.  Not heavy to get under, but got heavy to front squat.  The front squat is the hardest piece for me.  I could power clean that no problem.  It wasn't bad heavy, I just notice that was the weakest link.  So, then, 50 front squats...I did most sets of 5's with a few 3-6's.  My legs were really shaking at the end.  I went light on the drop snatch like you said and I'm glad because my legs were beat.  But I felt good and clean with the drop snatches.  The slam balls and rowing went well.  It felt good to see that I can actually row that fast just not for very long :).  Thanks!

September 28, 2014

Daily score: 7

Workout:


A.  Feet elevated on box in L position ring pull ups @21x2; accumulate
55 reps not for time

55

B. Supinated above the bar static hang (do not rest your chin on the
bar); accumulate 3 minutes not for time (for quality, rest 1:1 work to
rest)

took 12:30

C. Hinge rows; accumulate 55 perfect reps not for time

55

+
Run 20 min easy

Ring pull ups and hinge rows were fine, just tedious.  The last 10 for each were tough.  I did sets of 5 until the last 10 and then did 2-3 to keep the reps perfect.  The supine bar hangs were really hard for me.  The most I could do at a time was 15 seconds.  It was a lot of tension in the elbows.  No pain or numbness but just hard/uncomfortable.  I was surprised.  Running felt great.  It was 65 degrees, and the sun was setting, couldn't ask for more.  I do have to report that my quads, well to be honest, every muscle between knee and hip other than my hamstrings, were really sore.  I guess that's what happens when you take  a week off and then do tempo squats.  It's just funny 'cause yesterday was mostly upper body but I'm struggling to go down stairs!  Thanks!

September 27, 2014

Daily score: 9

Workout:


A. Behind the neck seated Strict press; @31x2; 4, 4, 4, 2, 2, 2; rest 2 min

65, 65, 65, 70, 70, 70

B. Back squat @22x1; 4-5x5; rest 2 min

95 x 5
105 x 5
110 x 5
115 x 4
115 x 5

C1. Wall facing HS hold; accumulate 90 seconds x3; rest 1 min (in as
few sets as comfortably possible)

30/40/20
30/30/30
35/30/25

C2. 45 degree parallete support holds; accumulate 1 min x3; rest 1 min

1 min unbroken x 3

+
For time:
30 burpees
100 double unders
500m row

7:25


Feels great to be back.  Shoulders still felt like they got a little stuck on the strict press but I didn't fail any reps.  Squats felt good.  I did them perfect tempo and full depth, reps 4/5 were tough.  HS holds were the usual, weird in the elbows.  But no numbness today.  The parallete holds felt great, I was happy I made the whole minute unbroken each time.  The WOD felt good.  Burpees no trouble, double unders- form is much improved,  I did sets of 15, row was 2:04.  Thanks!

September 14, 2014

Daily score: 7

Workout:


A. Strict pull ups; amrap in 6 min

27

B. Feet elevated on box in L position ring pull ups @21x2; accumulate
50 reps not for time

50

C. Hinge rows; accumulate 50 perfect reps not for time

50

+
For time:
50 burpees
1200m run
50 burpees

15:21 (3:50, 6:30, approx 5:01)

Strict pull ups felt good today.  I did all singles.  Ring pull ups were hard as usual but I just plucked away at them.  I kinda love the hinge rows.  I do sets of 4-5.  The WOD was fun.  I didn't feel like I was a whole minute slower on the second set of burpees but the way the time came out, I guess I was.  Felt good though.  Off to Hawaii on Tuesday!!!!  Thanks!

September 13, 2014

Daily score: 8

Workout:

A. Behind the neck Strict press; 5, 5, 5, 3, 3, 3; rest 2 min

65,65,60,65,70, 75x2

B. Ring push ups @31x3; amrap unbroken with perfect tempo (rotate your
hands externally at the top of each rep); x5; rest 90 seconds

5,5,5.5,6,6

C. Back squat; 15, 3, 15, 3; rest 2 min

105,140,110,135

D1. HS hold; amsap x5; rest 1 min

55,50,45,44,30

D2. 45 degree parallete support holds; amsap unbroken x5; rest 1 min

51,60,46,35,39

+
3 rounds for time:
Row 750m
75 double unders

16:57


Strict press was tough by the 3rd set. Shoulders got a little stuck. Did better with my hands a little wider.  Ring tempo push ups were way hard, arms shaking, but I loved them!  The first two sets of squats felt good, the 15 at 110 was very challenging. Not sure I could have done much more weight. And with just 2 mins of rest my legs were still shaky for the 3, it was good I went down to 135 'cause I barely squeaked out that third rep.  HS holds were fine. Most uncomfortable in elbows, wrists, hands. No numbness today though! Until...after the 5th set of parallette holds my left lateral hand was numb. Tips of fingers still are. I didn't notice it til I was done with the hold.  WOD was great. Maybe not awesome time but DUs are soooo much better. I still am only doing sets of 20 but with much more ease. Thanks!!!

September 11, 2014

Daily score: 8

Workout:


A. Deadlift; 3, 2, 1, 3, 2, 1; rest 3 min (reset each rep on the floor)

205, 225, 240 (5# PR), 210, 225, 245 (10#PR)

B. 3 position pause snatch grip deadlift (1 second pause at mid shin,
knee, mid thigh - 3 second full controlled descent); 5x5; rest 2 min

83, 83, 93, 93, 93

+
7 min amrap:
7 hard slam balls
7 burpee box jumps 24"

5 + 7 + 3

I PR'd my dead lift!  So fun.  It was totally doable too, and I lowered it down.  Dead lifting felt great today.  The pause snatch grip DLs were different than anything I've ever done and hard on my hands.  The WOD was fun!  The 7 minutes went by pretty fast.  Thanks!

September 10, 2014

Daily score: 8

Workout:


A. Static hs hold (wall facing if you are comfortable getting in and
out of it); amrap x5; rest 90 seconds

60, 63, 50, 50, 55

B. Fat grip strict press @41x2; 4-5x5; rest 75 seconds

65 x 5
70 x 5
75 x 4
75 x 3
70 x 4

C. 45 degree parallete support holds; amsap x3; rest 90 seconds

55, 50, 50

D1. Hanging L-hold; amsap unbroken x5; rest 90 seconds

12, 13, 11, 10, 10

D2. Straddle hollow body rocks; amsap x5; rest 90 seconds

30, 25, 30, 25, 20

E. Scap pull ups; accumulate 60 reps with a 1 second pause at the top
of each rep

60

Handstand hold felt great the first 3 sets then my hands and wrist and elbows got tired.  But my shoulders felt pretty good.  I do find these easier than the L ones on the box.  I did them wall facing.  Fat grip press was fine.  Got stuck on the 4th rep, 4th set at 75.  I kinda liked the fat grip.  Parallete holds were much improved today.  I used 45# DBs instead of the paralletes because the paralletes the gym has a big and kinda wobbly.  With the DBs being stable I did a lot better.  They are harder on the hands though but at least I'm not worried about then sliding.  Hanging L-holds felt better today!  I had a coach look at me and he said my first couple were more V's than L's so I brought my legs down.  But I still feel like I'm stronger with these even with the legs lower.  Straddle hollow body's were tough, I was being really strict with myself about keeping hollow and not just rocking really high.  Scap pull ups were fine, did sets of 10.  Thanks!!!

September 9, 2014

Daily score: 5

Workout:

A. Back squat; 5, 5, 5, 3, 3, 3; rest 2 min
125, 135, 130, 135, 140, 145

B. Hang squat snatch; 3 reps on the min for 6 min (increased load from
last week)
88

C. OHS @33x3; 4-5x5; rest 90 seconds
33 x 5
38 x 5
43 x 5
48 x 5
53 x 5

+
Row sprint 500m @100%
rest 6 min
x4

2:00, 1:59, 1:59, 1:57


I had to work out this morning before working 11a-9p.  And I just wasn't feeling it.  I never love working out in the morning but today felt extra sluggish.  I felt like my breakfast was just sitting in my throat and kinda heavy.  I went down from 135 to 130 on the squats because I was sacrificing depth and form a bit.  The hang squat cleans felt crisp other than the front squat part getting a little tiring toward the end which was frustrating.  The OHS felt great.  I went light because I really wanted to go slow and feel strong.  They are still hard on my wrists even with the wrist wraps on but I feel like this is improving.  My elbows didn't bother me at all today.  The row sprints were my 100% for the day.  I felt good while doing them but not great in the stomach in between.  My breakfast must have been a bad choice.  So glad to have made it through this one.  Thanks!

September 7, 2014

Daily score: 8

Workout:

A. Strict pull ups; amrap in 4 min

19

B. Feet elevated on box in L position ring pull ups @21x2; accumulate
50 reps not for time

50

C. Hinge rows; accumulate 40 perfect reps not for time

40

+
Run 200m @hard/fast pace
rest 2:30
x6 sets

42, 41, 39, 42, 42, 40

Strict pull ups felt good but it seems like a fatigued a little fast.  I did doubles the whole time.  The ring pull ups and hinge rows were fine, I did sets of 4-5.  Sprints felt a lot easier than what I remember last time I did them and it was HOT at the track.  I know they will make me sore though :).  Thnaks!

September 6, 2014

Daily score: 7

Workout:


A. Strict press; 3, 2, 1; rest 2 min

85, 85, 90

B. Snatch grip push press; build to a max

135

C. Back squat; 5, 4, 3, 2, 1; rest 2 min

135, 145, 145, 150, 160

D1. Feet elevated on a box HS hold; amsap unbroken x5; rest 1 min

64, 45, 47, 30, 40

D2. 45 degree parallete support holds; amsap unbroken x5; rest 1 min

40, 30, 33, 40, 32

+
Row 2k for time

8:40


85 x 3 on the strict press felt good.  The first rep is the hardest.  My left shoulder just gets a little stuck, no pain though.  I tried 90 x 2 but only got one.  So did 85 x 2 then tried 95 but couldn't get it.  I tried moving my grip width around a bit but didn't seem to matter.  Snatch grip push press felt great.  I tried 140 but it didn't happen.  Back squats felt heavy again today.  It's weird to me but the worst sets are 4 and 3 reps.  The 2 and 1 felt pretty solid.  HS holds were once again hard on my wrists and elbows.  No numbness though.  The parallete holds felt better today but still challenging.  My arms just start shaking.  Rowing felt good.  I wish I'd pushed a little earlier in the 2k though.  I think I coulda been faster.  Thanks!

September 4, 2014

Daily score: 7

Workout:


A. Deadlift; 6, 4, 2, 6, 4, 2; rest 3 min (reset each rep on the floor)

165, 185, 215, 175, 195, 225

B. Snatch pulls; 5, 5, 5, 3, 3, 3; rest 2 min

83, 103, 108, 113, 113, 113
+
30 seconds max reps KBS 1.5 pood
30 seconds max reps slam balls (as hard as possible per rep)
30 seconsd burpees

12/8/7
13/8/6
12/8/5
12/8/6
12/8/6
12/9/6


Deadlifts felt good. I got some coaching advice to keep my neck in line with my spine versus looking up.  Snatch pulls were fine.  My hands were hurting today with them, calluses, etc.  I was resetting each rep on the floor and trying to be explosive. 108 x 5 was the most difficult set.  The WOD was challenging, mostly the KB swings.  But the 3 minute rest was enough to recover and go hard again.  Thanks!




rest 3 min
x6 sets

September 3, 2014

Daily score: 6

Workout:


A. Behind the neck push press; 3, 3, 1, 1; rest 2 min

105, 110, 115, 120

B. Split jerk stance strict press; 1-2x5; rest 2 min

80 x 2
85 x 1
failed 85, 80 x 1
80 x 2
failed 85, 80 x 2

C. FLR on rings in ext rotation; amsap unbroken x5; rest 75 seconds

64, 60, 60, 60, 46

D. Hanging L-hold; amsap unbroken x5; rest 2 min

11, 12, 10, 10, 10

E. Scap pull ups; accumulate 50 reps with a 1 second pause at the top
of each rep

50


Behind the neck push press felt really strong today.  I played around with the grip width but it didn't seem to make a difference.  120 was definitely all I had but felt solid.  Split jerk strict press is tough, I noticed I would push up with my legs as I pressed too and come out of the stance a bit.  The two failed attempts at 85 were mostly d/t my left shoulder getting 'stuck' at the bottom.  FLR is so oddly difficult but I made myself stick it out longer today, it was not easy.  Hanging L-holds are nearly funny how hard they are.  I start with my feet as high up as I can and they gradually (quickly) descend against my will.  No cramping this week though so that's good.  Scap pull ups felt relatively easy.  Thanks!