Daily score:
Workout:
A1. DB push press; 12-15x5; rest 1 min
35 x 12
35 x 12
35 x 11
30 x 12
30 x 12
A2. Strict pull ups; amrap in 2:15 x5; rest 1 min
8, 8, 6, 5, 6
A3. Bench press; 12-15x5; rest 1 min
65 x 15
70 x 12
65 x 12
65 x 12
65 x 12
A4. Bent over DB rows; 10-12x5; rest 3 min
I skipped these on accident! Oops! I thought something was missing. Will do tomorrow :)
B. Strict toes to bar; amrap unbroken x5; rest 75 seconds
4, 5, 4, 4, 4
C. Weighted dip negatives @21A2; 4-5x5; rest 75 seconds
2.5 x 5
5 x 5
7.5 x 5
10 x 4
10 x 4
Dumb bell push press was once again very challenging. I feel like my arms are wobbly. Strict pull ups felt good. I only failed one, the 4th one on the 3rd set. Bench felt good. I was struggling for 11 and 12 on the last two sets. Again it was my right shoulder that seemed weak. I can't believe I forgot the DB rows! I wrote the workout out on the mat in chalk and just missed it. I thought I was done quicker than I should be. Toes to bar was tough today. My right shoulder wasn't loving it, nothing bad, just fatigue I think. The weighted dip negatives felt much better this week. I think I figured out the right placement for my hands, etc. Felt good. Thanks!
Wednesday, April 30, 2014
Tuesday, April 29, 2014
April 29, 2014
Daily score: 8
Workout:
A. Squat snatch 10 singles @>90% 1rm; rest 90 seconds
78#
B. Front squat @21x1; 3-5x5; rest 90 seconds
85 x 5
95 x 5
105 x 5
110 x 4
110 x 4
C. Deficit deadlift @51x1; 4-6x5; rest 3 min (use straps for your grip)
123 x 6
143 x 6
163 x 6
173 x 5
173 x 4
D1. Rear foot elevated DB split squats; 6-8x4; rest 1 min bw legs/rest 1 min
35 x 8
35 x 8
40 x 6
40 x 6
D2. Single leg DB rdl's; 10-12x4; rest 1 min bw legs/rest 1 min
35 x 12
35 x 12
40 x 12
40 x 12
Enjoyed the squat snatches, feeling like I'm improving. Front squats are never my favorite but I was happy with 110 and I kept good form the whole time. Deficit dead lifts went well. The 173 was tough on the decent. Split squats are always harder than I expect them to be. 40# was a challenge, I feel like I start to lean forward on the last reps. RDLs are harder on my right leg. I always feel tight in my right glute and my balance is worse on that leg too. Again, 40 seemed challenging. Arm feels great today :). Thanks!
Workout:
A. Squat snatch 10 singles @>90% 1rm; rest 90 seconds
78#
B. Front squat @21x1; 3-5x5; rest 90 seconds
85 x 5
95 x 5
105 x 5
110 x 4
110 x 4
C. Deficit deadlift @51x1; 4-6x5; rest 3 min (use straps for your grip)
123 x 6
143 x 6
163 x 6
173 x 5
173 x 4
D1. Rear foot elevated DB split squats; 6-8x4; rest 1 min bw legs/rest 1 min
35 x 8
35 x 8
40 x 6
40 x 6
D2. Single leg DB rdl's; 10-12x4; rest 1 min bw legs/rest 1 min
35 x 12
35 x 12
40 x 12
40 x 12
Enjoyed the squat snatches, feeling like I'm improving. Front squats are never my favorite but I was happy with 110 and I kept good form the whole time. Deficit dead lifts went well. The 173 was tough on the decent. Split squats are always harder than I expect them to be. 40# was a challenge, I feel like I start to lean forward on the last reps. RDLs are harder on my right leg. I always feel tight in my right glute and my balance is worse on that leg too. Again, 40 seemed challenging. Arm feels great today :). Thanks!
Sunday, April 27, 2014
April 27, 2014
Daily score:
Workout:
A. Push press clusters 3.3.3x5; rest 20 seconds/rest 2 min
85, 90, 95, 100, 100
B. Muscle up tech work/skills/drills 10-15 min
C. Weighted eccntric only pull ups @21A1; 5-6x5; rest 2 min (increase
load from last week)
25# see note
D. Clap push ups; amrap in 1 min x4; rest 2 min
13, 14, 13, 17
E. Kipping pull ups; amrap unbroken x4; rest 2 min (try to pull as
high as possible)
11, 14, 14, stopped
Push press was good. 100# felt heavy. I didn't think I could add and not risk failing. For muscle up technique work I did some jumping muscle ups and quite a few ring rows with a pull through. I was excited about the weighted pull ups (love them), but on the third rep of the first set I felt some pain in my left shoulder. I couldn't hold at the top without feeling like it was going to rip. It feels like it's a small muscle strain from anterior shoulder to pec. So I stopped those...I can take direction :). I did the clapping push ups because they felt totally fine. They were hard though and took me awhile to figure out how best to do them. The kipping pull ups felt good to, I improved some. But getting on the bar on the 4th set, my left shoulder felt weird again so I quit. Tonight I feel good. It just feels like a muscle strain and tomorrow is my rest day. Taking Advil. Thanks!
Workout:
A. Push press clusters 3.3.3x5; rest 20 seconds/rest 2 min
85, 90, 95, 100, 100
B. Muscle up tech work/skills/drills 10-15 min
C. Weighted eccntric only pull ups @21A1; 5-6x5; rest 2 min (increase
load from last week)
25# see note
D. Clap push ups; amrap in 1 min x4; rest 2 min
13, 14, 13, 17
E. Kipping pull ups; amrap unbroken x4; rest 2 min (try to pull as
high as possible)
11, 14, 14, stopped
Push press was good. 100# felt heavy. I didn't think I could add and not risk failing. For muscle up technique work I did some jumping muscle ups and quite a few ring rows with a pull through. I was excited about the weighted pull ups (love them), but on the third rep of the first set I felt some pain in my left shoulder. I couldn't hold at the top without feeling like it was going to rip. It feels like it's a small muscle strain from anterior shoulder to pec. So I stopped those...I can take direction :). I did the clapping push ups because they felt totally fine. They were hard though and took me awhile to figure out how best to do them. The kipping pull ups felt good to, I improved some. But getting on the bar on the 4th set, my left shoulder felt weird again so I quit. Tonight I feel good. It just feels like a muscle strain and tomorrow is my rest day. Taking Advil. Thanks!
Saturday, April 26, 2014
April 24, 2014
Daily score: 7
Workout:
Sled sprints (moderate weight)
50m @100% effort
rest 2 min
x5
90#, 100#, 110#, 125#, 125#
+
10 slam balls (for maximum force into the ground, not to get the reps
done quick)
Row sprint 30 seconds @100% effort
rest 2 min
x5
15# slam ball, rows were all at about a 1:44 pace and around 140 meters
The sled sprints were fun. Not too hard. The slam ball/row workout definitely was harder. But I feel like I'm rowing faster and throwing those slam balls was an all around good time :). Thanks!
Workout:
Sled sprints (moderate weight)
50m @100% effort
rest 2 min
x5
90#, 100#, 110#, 125#, 125#
+
10 slam balls (for maximum force into the ground, not to get the reps
done quick)
Row sprint 30 seconds @100% effort
rest 2 min
x5
15# slam ball, rows were all at about a 1:44 pace and around 140 meters
The sled sprints were fun. Not too hard. The slam ball/row workout definitely was harder. But I feel like I'm rowing faster and throwing those slam balls was an all around good time :). Thanks!
April 26, 2014
Daily score: 6
Workout:
A. Snatch balance; 5x5; rest 90 seconds (increase loads from last week)
55# x 5 sets
B. High box jump clusters 1.1.1.1.1x5; step down/rest 90 seconds
30"
C. 1 1/4 back squat; 4-6x5; rest 2 min
85 x 6
95 x 4
95 x 4
95 x 4
95 x 4
D. Power snatch from high blocks; 1 rep on the min for 15 reps
(moderate weight to start and increase as you go)
53#, 58, 63, 68, 73, 78, 83, 88, 93, 93 failed, 88, 88, 88, 88, 88
E. Weighted back extensions @2222; 6-8x3; rest 2
10# x 8
25# x 8
35# x 8
I went out to 'girls night' last night and felt a little slow this morning. Snatch balance felt much better this week. My right shoulder did feel a little sore though so I didn't push it. Box jumps were easy. Back squats were not fun. I did however go really low and kept good form throughout. I really enjoyed snatching off the blocks and matched my PR with the 93# rep. The back extensions felt good too. Next time I'll start with more weight.
Workout:
A. Snatch balance; 5x5; rest 90 seconds (increase loads from last week)
55# x 5 sets
B. High box jump clusters 1.1.1.1.1x5; step down/rest 90 seconds
30"
C. 1 1/4 back squat; 4-6x5; rest 2 min
85 x 6
95 x 4
95 x 4
95 x 4
95 x 4
D. Power snatch from high blocks; 1 rep on the min for 15 reps
(moderate weight to start and increase as you go)
53#, 58, 63, 68, 73, 78, 83, 88, 93, 93 failed, 88, 88, 88, 88, 88
E. Weighted back extensions @2222; 6-8x3; rest 2
10# x 8
25# x 8
35# x 8
I went out to 'girls night' last night and felt a little slow this morning. Snatch balance felt much better this week. My right shoulder did feel a little sore though so I didn't push it. Box jumps were easy. Back squats were not fun. I did however go really low and kept good form throughout. I really enjoyed snatching off the blocks and matched my PR with the 93# rep. The back extensions felt good too. Next time I'll start with more weight.
Wednesday, April 23, 2014
April 23, 2014
Daily score: 6
Workout:
A1. DB push press; 10-12x5; rest 1 min
30 x 12
35 x 10
35 x 10
30 x 12
35 x 10
A2. Strict pull ups; amrap in 2 min x5; rest 1 min
9, 8, 6, 7, 7
A3. Bench press; 10-12x5; rest 1 min
65 x 12
70 x 12
75 x 10
75 x 10
75 x 7
A4. Bent over DB rows; 8-10x5; rest 3 min
35 x 10
40 x 10
45 x 10
50 x 8
45 x 8
B. Strict toes to bar; amrap unbroken x5; rest 90 seconds
5, 4, 5, 4, 5
C. Weighted dip negatives @21A2; 4-5x5; rest 90 seconds
5, 5, 5, 5, 5 all unweighted
I was surprised how hard the dumbell push press was. I just felt like my arms were all over a bit. And I had some difficulty locking out my left elbow a couple of times. Each set was a challenge to get the last reps. I backed off on set 4 because I didn't think I'd get another 10 with 35# but 30# was easier and then I made the 35# on the 5th set. It was shaky though. The strict pull ups were a lot of fun. I feel like I've made a lot of improvement. Bench was satisfying. I kinda knew I wouldn't make it to 10 reps on the last set with 75# but I wanted to try it anyway. It's always my right shoulder that kinda locks up or something...it's on the anterior side. The rows were tedious. I really was throwing my body into the 50# reps so I backed off. My arms were pretty tired at this point. Strict toes to bar was fun too. Again, it's my right shoulder that starts to kinda ache. I think it feels fine until I start to sag on the bar and lose the tension in my scapula. By the dips, my arms were smoked. My body weight was super challenging to manage so I just stuck with that. The bottom of the dip was a lot of tension in my shoulders, not painful though. Thanks!
Workout:
A1. DB push press; 10-12x5; rest 1 min
30 x 12
35 x 10
35 x 10
30 x 12
35 x 10
A2. Strict pull ups; amrap in 2 min x5; rest 1 min
9, 8, 6, 7, 7
A3. Bench press; 10-12x5; rest 1 min
65 x 12
70 x 12
75 x 10
75 x 10
75 x 7
A4. Bent over DB rows; 8-10x5; rest 3 min
35 x 10
40 x 10
45 x 10
50 x 8
45 x 8
B. Strict toes to bar; amrap unbroken x5; rest 90 seconds
5, 4, 5, 4, 5
C. Weighted dip negatives @21A2; 4-5x5; rest 90 seconds
5, 5, 5, 5, 5 all unweighted
I was surprised how hard the dumbell push press was. I just felt like my arms were all over a bit. And I had some difficulty locking out my left elbow a couple of times. Each set was a challenge to get the last reps. I backed off on set 4 because I didn't think I'd get another 10 with 35# but 30# was easier and then I made the 35# on the 5th set. It was shaky though. The strict pull ups were a lot of fun. I feel like I've made a lot of improvement. Bench was satisfying. I kinda knew I wouldn't make it to 10 reps on the last set with 75# but I wanted to try it anyway. It's always my right shoulder that kinda locks up or something...it's on the anterior side. The rows were tedious. I really was throwing my body into the 50# reps so I backed off. My arms were pretty tired at this point. Strict toes to bar was fun too. Again, it's my right shoulder that starts to kinda ache. I think it feels fine until I start to sag on the bar and lose the tension in my scapula. By the dips, my arms were smoked. My body weight was super challenging to manage so I just stuck with that. The bottom of the dip was a lot of tension in my shoulders, not painful though. Thanks!
Tuesday, April 22, 2014
April 22, 2014
Daily score: 7
Workout:
A. Squat snatch x1/Hang squat snatch x2/OHS x3; rest 2 min x6 complexes
53, 63, 73, 73, 78
B. Front squat @21x1; 5-6x5; rest 90 seconds
85, 90, 95, 100, 100
C. Deficit deadlift @51x1; 6-8x5; rest 3 min (use straps for your grip)
135 x 5
135 x 8
145 x 8
155 x 6
155 x 7
D1. Rear foot elevated DB split squats; 6-8x3; rest 1 min bw legs/rest 1 min
25 x 8
30 x 8
35 x 8
D2. Single leg DB rdl's; 10-12x3; rest 1 min bw legs/rest 1 min
25 x 12
30 x 12
35 x 12
Complex was not as tough as I thought it would be. It felt pretty good the whole way through. The 78# was challenging. Front squating was painful, was glad when it was over. Not literally painful, just uncomfortable as usual. Deadlifts felt fine. I messed up the first set thinking it was supposed to be just 5 reps. Cranking out 7 reps at 155 was tough. Tight back. DB split squats also got tough on rep 7 and 8. The rdls were mostly challenging d/t balance. But I love them and find them satisfying. Oh yeah, and my biceps were super sore after Sunday's work out, just starting to feel better. Thanks!
Sunday, April 20, 2014
April 20, 2014
Daily score: 7
Workout:
A. Push press clusters 2.2.2x5; rest 20 seconds/rest 2 min
95, 100, 105, 110, 105
B. Muscle up tech work/skills/drills 10-15 min
C. Weighted eccntric only pull ups @21A1; 5-6x5; rest 2 min
26 x 6
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5
+
5 min amrap:
5 burpees
5 pull ups - kip
6 + 5
rest 5 min
5 min amrap:
5 burpees
5 toes to bar
5
rest 5 min
5 min max distance farmers carry 1.5 pood/hand
around 350m
Push press felt good. 20 seconds rest felt like enough to re-charge. I nearly failed the last rep at 110 so went back down to 105. My right arm lags behind the left...feels like it's a shoulder issue. For muscle up work, I did a bunch of ring rows with a pull into the bottom of the dip and back. Eccentric pull ups were tough. I really couldn't have done a good 6th rep at 35#. I had a hard time holding my scapula in place at the bottom. Burpees and pull-ups were not bad. I did all the pull-ups unbroken. The toe to bar was harder. I had to break some of them up. The farmer carry was way more difficult than I had thought. Hands were tired and grip too. I made it nearly to the 200m turn around point at 2.5 minutes then headed back. So somewhere around 350m. Was fun though!
Thanks!
Workout:
A. Push press clusters 2.2.2x5; rest 20 seconds/rest 2 min
95, 100, 105, 110, 105
B. Muscle up tech work/skills/drills 10-15 min
C. Weighted eccntric only pull ups @21A1; 5-6x5; rest 2 min
26 x 6
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5
+
5 min amrap:
5 burpees
5 pull ups - kip
6 + 5
rest 5 min
5 min amrap:
5 burpees
5 toes to bar
5
rest 5 min
5 min max distance farmers carry 1.5 pood/hand
around 350m
Push press felt good. 20 seconds rest felt like enough to re-charge. I nearly failed the last rep at 110 so went back down to 105. My right arm lags behind the left...feels like it's a shoulder issue. For muscle up work, I did a bunch of ring rows with a pull into the bottom of the dip and back. Eccentric pull ups were tough. I really couldn't have done a good 6th rep at 35#. I had a hard time holding my scapula in place at the bottom. Burpees and pull-ups were not bad. I did all the pull-ups unbroken. The toe to bar was harder. I had to break some of them up. The farmer carry was way more difficult than I had thought. Hands were tired and grip too. I made it nearly to the 200m turn around point at 2.5 minutes then headed back. So somewhere around 350m. Was fun though!
Thanks!
Saturday, April 19, 2014
April 19, 2014
Daily score: 6
Workout:
A. Snatch balance; 5x5; rest 90 seconds
55, 45, 50, 50, 50
B. High box jump clusters 1.1.1.1.1x5; step down/rest 2 min
30"
C. 1 1/4 back squat; 6-8x5; rest 2 min
85 x 6 for all 5 rounds
D. Power clean from high blocks; 1 rep on the min for 15 reps
(moderate weight to start and increase as you go)
75, 80, 85, 90, 95, 100, 105, 110, 115, 115 (failed), 110, 110, 110, 110, 110
Snatch balance at 55# felt a little too heavy to really drop with good form without worrying about pushing up. 45# was light, 50# felt good. I did notice when I drop, I'm not always in the bottom of a squat...often above parallel. Should I drop all the way to the bottom of the squat everytime? Box jumps were no problem. Back squats were tough. I felt my low back tighten up between sets. I felt like I was pushing more with my right leg again. Power clean from the blocks was fun. I loved working on trying to get under it faster. Thanks!
Workout:
A. Snatch balance; 5x5; rest 90 seconds
55, 45, 50, 50, 50
B. High box jump clusters 1.1.1.1.1x5; step down/rest 2 min
30"
C. 1 1/4 back squat; 6-8x5; rest 2 min
85 x 6 for all 5 rounds
D. Power clean from high blocks; 1 rep on the min for 15 reps
(moderate weight to start and increase as you go)
75, 80, 85, 90, 95, 100, 105, 110, 115, 115 (failed), 110, 110, 110, 110, 110
Snatch balance at 55# felt a little too heavy to really drop with good form without worrying about pushing up. 45# was light, 50# felt good. I did notice when I drop, I'm not always in the bottom of a squat...often above parallel. Should I drop all the way to the bottom of the squat everytime? Box jumps were no problem. Back squats were tough. I felt my low back tighten up between sets. I felt like I was pushing more with my right leg again. Power clean from the blocks was fun. I loved working on trying to get under it faster. Thanks!
Thursday, April 17, 2014
April 17, 2014
Daily score: 7
Workout:
A. Deadlift; build to a tough triple
215
B. TnG power snatch; 5 unbroken on the min for 10 min 53# (if this is too heavy of a prescription, go lighter from the hang and go to about mid shin since you won't have any big plates on the barbell)
53#
+
3 sets @100%
15 KBS 1.5 pood
Prowler push 75m (light and fast)
rest 4 min bw sets
Sled pull at 135#
Snatch videos
Today was uneventful. Everything went pretty smooth. The deadlift felt tough, don't think I could have done more. The power snatches felt light. And the wod wasn't bad d/t plenty of rest. Thanks!
Workout:
A. Deadlift; build to a tough triple
215
B. TnG power snatch; 5 unbroken on the min for 10 min 53# (if this is too heavy of a prescription, go lighter from the hang and go to about mid shin since you won't have any big plates on the barbell)
53#
+
3 sets @100%
15 KBS 1.5 pood
Prowler push 75m (light and fast)
rest 4 min bw sets
Sled pull at 135#
Snatch videos
Today was uneventful. Everything went pretty smooth. The deadlift felt tough, don't think I could have done more. The power snatches felt light. And the wod wasn't bad d/t plenty of rest. Thanks!
Wednesday, April 16, 2014
April 16, 2014
Daily score: 8
Workout:
A1. Split jerk; 1, 1, 1, 1, 1, 1; rest 90 seconds
123, 123, 123, 123, 123, 133
A2. Weighted pull up clusters 1.1.1x6; rest 20 seconds/rest 90 seocnds
10, 10, 7.5 (x2, then 5 x 1), 2.5, 2.5, 2.5
B1. Push press @31x3; 6-8x5; rest 2 min
63 x 8
73 x 8
78 x 8
83 x 7
83 x 8
88 x 6
B2. kipping pull ups; 4-5x5; rest 2 min (try to pull AS HIGH as possible and lower under control on every rep)
4, 4, 4, 4, 4
C1. Bench press; 10-12x5; rest 1 min
65 x 12
70 x 12
75 x 12
80 x 6
70 x 10
C2. Bent over DB rows; 10-12x5; rest 2 min
30 x 12
35 x 12
40 x 10
40 x 10
35 x 10
D. 40 no push up burpee box jumps 20" for time
3:40
Video of CTB attempts
Split jerk felt good. So did weighted pull ups, had to drop down to 2.5# though. Push press got heavy but I felt strong throughout. Kipping pull ups were a little frustrating. I got some coaching from one of the coaches and it made since but I couldn't quite pull it off. The bench felt great and I definitely went up in weight from last time with the 75 x 12. Burpee box jumps were an all around good time. Thanks!
Workout:
A1. Split jerk; 1, 1, 1, 1, 1, 1; rest 90 seconds
123, 123, 123, 123, 123, 133
A2. Weighted pull up clusters 1.1.1x6; rest 20 seconds/rest 90 seocnds
10, 10, 7.5 (x2, then 5 x 1), 2.5, 2.5, 2.5
B1. Push press @31x3; 6-8x5; rest 2 min
63 x 8
73 x 8
78 x 8
83 x 7
83 x 8
88 x 6
B2. kipping pull ups; 4-5x5; rest 2 min (try to pull AS HIGH as possible and lower under control on every rep)
4, 4, 4, 4, 4
C1. Bench press; 10-12x5; rest 1 min
65 x 12
70 x 12
75 x 12
80 x 6
70 x 10
C2. Bent over DB rows; 10-12x5; rest 2 min
30 x 12
35 x 12
40 x 10
40 x 10
35 x 10
D. 40 no push up burpee box jumps 20" for time
3:40
Video of CTB attempts
Split jerk felt good. So did weighted pull ups, had to drop down to 2.5# though. Push press got heavy but I felt strong throughout. Kipping pull ups were a little frustrating. I got some coaching from one of the coaches and it made since but I couldn't quite pull it off. The bench felt great and I definitely went up in weight from last time with the 75 x 12. Burpee box jumps were an all around good time. Thanks!
Tuesday, April 15, 2014
April 14, 2014
Daily score: 7
Workout:
A. Squat snatch; 15 singles @80% 1rm; rest 90 seconds
8 at 73#
B. Back squat; build to a 20 rep max (3 total sets maximum to attempt
to find one)
100#
+
Row sprint 20 seconds @100%
rest 2 min
x6
all between 95-100 meters
Back Squat video
I stopped at 8 on the snatches because the wrip on my right palm was getting worse. The 20 rep back squat definitely made my legs shake. And after watching the video I feel like I'm not going quite as low as I think I am. Row sprints were fine. Thanks!
Workout:
A. Squat snatch; 15 singles @80% 1rm; rest 90 seconds
8 at 73#
B. Back squat; build to a 20 rep max (3 total sets maximum to attempt
to find one)
100#
+
Row sprint 20 seconds @100%
rest 2 min
x6
all between 95-100 meters
Back Squat video
I stopped at 8 on the snatches because the wrip on my right palm was getting worse. The 20 rep back squat definitely made my legs shake. And after watching the video I feel like I'm not going quite as low as I think I am. Row sprints were fine. Thanks!
Sunday, April 13, 2014
April 12, 2014
Daily score: 8
Workout:
A. Amrap unbroken pull ups x5; rest 2 min
12, 11, 8, 11, 9
B. Amrap unbroken toes to bar x5; rest 2 min
6, 5, 6, 6, 7
+
"Christine"
Workout:
A. Amrap unbroken pull ups x5; rest 2 min
12, 11, 8, 11, 9
B. Amrap unbroken toes to bar x5; rest 2 min
6, 5, 6, 6, 7
+
"Christine"
13:25 (150# DL)
Struggling a bit with my kip and grip on the pull ups. Feels off. And sad to say, I tore my hand on the last set :(. Stupid. The toe to bar is feeling easier. Christine felt good other than I got out of breath. But I did it all unbroken. Thanks!
April 10, 2014
Daily score: 5
Workout:
A. Front squat; build to a 3 rep max
125
B. OHS @22x1; 3-4x5; rest 2 min
65, 70, 75, 80, 85 all x 4
+
Amrap in 20 min:
Run 400m
15 thrustrers 65#
4 + 400m
video of cuban press:
I worked last night and just felt tired and off today. However, the front squat felt good, as did the OHS. Next time I'll start with more weight on the OHS. The WOD was painful for me...just didn't feel a lot of passion to push. But I did it. Thanks!
Workout:
A. Front squat; build to a 3 rep max
125
B. OHS @22x1; 3-4x5; rest 2 min
65, 70, 75, 80, 85 all x 4
+
Amrap in 20 min:
Run 400m
15 thrustrers 65#
4 + 400m
video of cuban press:
I worked last night and just felt tired and off today. However, the front squat felt good, as did the OHS. Next time I'll start with more weight on the OHS. The WOD was painful for me...just didn't feel a lot of passion to push. But I did it. Thanks!
Tuesday, April 8, 2014
April 8, 2014
Daily score: 8
Workout:
A. Weighted pull up clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min
2.5# x 5
5# x 5
10# x 4 + 1 at 5# (after failing the 5th 10#)
B. Bent over single arm DB rows; 4-5x5; rest 1 min bw arms (increase
weight from last week)
50# x 5 all 5 sets (we don't have any heavier dumbells :(, looking into it)
C. DB cuban press; 12-15x3; rest 2 min
10# x 12
10# x 13
10# x 12
+
Row 1k for time
4:10
Weighted pull-ups felt really good! I was excited to go up to the 10# weight and almost make all 5 reps. The DB rows are feeling good too. I'm going to look into get some heavier dumbells this week.
The DB cuban press was tough...worst part was my right shoulder on the roll from hanging down to pointing upward. It just kinda hurt through that rotation with 12#. The 10# felt fine though. Also, I felt some strain in my neck with these. The row felt good, no drama. Thanks!
Workout:
A. Weighted pull up clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min
2.5# x 5
5# x 5
10# x 4 + 1 at 5# (after failing the 5th 10#)
B. Bent over single arm DB rows; 4-5x5; rest 1 min bw arms (increase
weight from last week)
50# x 5 all 5 sets (we don't have any heavier dumbells :(, looking into it)
C. DB cuban press; 12-15x3; rest 2 min
10# x 12
10# x 13
10# x 12
+
Row 1k for time
4:10
Weighted pull-ups felt really good! I was excited to go up to the 10# weight and almost make all 5 reps. The DB rows are feeling good too. I'm going to look into get some heavier dumbells this week.
The DB cuban press was tough...worst part was my right shoulder on the roll from hanging down to pointing upward. It just kinda hurt through that rotation with 12#. The 10# felt fine though. Also, I felt some strain in my neck with these. The row felt good, no drama. Thanks!
Sunday, April 6, 2014
April 6, 2014
Daily score: 7
Workout:
A. Squat snatch; build to a tough single in 10 min
88# (=PR)
B. Squat snatch; 20 for time @77% of A
4:20 at 68#
+
20 min amrap:
20 unbroken wall balls
20 double unders
10 burpees
Workout:
A. Squat snatch; build to a tough single in 10 min
88# (=PR)
B. Squat snatch; 20 for time @77% of A
4:20 at 68#
+
20 min amrap:
20 unbroken wall balls
20 double unders
10 burpees
7 + 20 + 20
I was feeling good today so decided to workout tonight just in case I get off work late tomorrow. The squat snatch at 88 felt great! So I tried 93# and power snatched it, which is a 5# PR but definitely wasn't a squat snatch. So good to be making progress though! The 20 reps at 68# were harder than I expected. I did the first 5 unbroken then did mostly singles. It was my back that fatigued the most. The WOD felt long and I was a bit of a baby I think. Rested to catch my breath each round before starting the wall balls. Did them all unbroken though and they really weren't that bad. I did a most of the double unders unbroken too, definite progress there. It felt LONG though :). Thanks!
April 5, 2014
Daily score: 6
Workout:
A. Push press; build to a max
115 #10 PR
B. Amrap unbroken pull ups x4; rest 2 min
10,10,8,8
+
21-15-9
burpees
toes to bar
10:12
+
double under tech work
Workout:
A. Push press; build to a max
115 #10 PR
B. Amrap unbroken pull ups x4; rest 2 min
10,10,8,8
+
21-15-9
burpees
toes to bar
10:12
+
double under tech work
Push press felt good. I was excited to get a solid PR. The pull-ups however were a disappointment. I was expecting to be able to do more. Struggled with my grip some. The WOD was fine. The T2B just took me forever. I could only do about 3 at a time. But I can tell my form is getting better. Thanks!
April 4, 2014
Daily score: 7
Workout:
A. Front squat; build to a 6 rep max
115
B. OHS @22x1; 5-6x5; rest 2 min
55 x 6
65 x 6
75 x 6
85 x 6
90 x 6
+
4 rounds for time:
Run 400m
15 back squat 80#
14:01
Front squats were tough for me today. I tried 120 and barely made it through 3 reps. The OHS felt good, mostly because I was happy with how I did. My wrists did get sore though. The WOD was fine...I could have run faster but just had no heart today. Thanks!
Workout:
A. Front squat; build to a 6 rep max
115
B. OHS @22x1; 5-6x5; rest 2 min
55 x 6
65 x 6
75 x 6
85 x 6
90 x 6
+
4 rounds for time:
Run 400m
15 back squat 80#
14:01
Front squats were tough for me today. I tried 120 and barely made it through 3 reps. The OHS felt good, mostly because I was happy with how I did. My wrists did get sore though. The WOD was fine...I could have run faster but just had no heart today. Thanks!
Thursday, April 3, 2014
April 2, 2014
Daily score: 8
Workout:
A. Power clean; build to a tough single
128, 3# PR
B. Amrap power clean in 1 min @80% of A; rest 3 min x4
9, 11, 12, 11 @ 103
C. TnG deadlift; 3 on the min for 10 min @70% 1rm
@ 163
+
3 rounds for time:
20 back extension
20 box jumps 20" (step down)
4:20
It felt good to work on the power clean and set a new PR. But my form isn't great. I tend to drop down into a split more than a squat when it gets heavy. It works but I know it isn't right. The amrap was tough, got really heavy, not bad cardio wise though. I figured out that setting up into a hook grip took more time than just grabbing the bar and going. That was the difference between 9 and 11/12. Deadlifts were easy. The WOD was not bad either. However, the back extensions were not as benign as I thought they'd be. My back definitely felt them. Thanks!
Workout:
A. Power clean; build to a tough single
128, 3# PR
B. Amrap power clean in 1 min @80% of A; rest 3 min x4
9, 11, 12, 11 @ 103
C. TnG deadlift; 3 on the min for 10 min @70% 1rm
@ 163
+
3 rounds for time:
20 back extension
20 box jumps 20" (step down)
4:20
It felt good to work on the power clean and set a new PR. But my form isn't great. I tend to drop down into a split more than a squat when it gets heavy. It works but I know it isn't right. The amrap was tough, got really heavy, not bad cardio wise though. I figured out that setting up into a hook grip took more time than just grabbing the bar and going. That was the difference between 9 and 11/12. Deadlifts were easy. The WOD was not bad either. However, the back extensions were not as benign as I thought they'd be. My back definitely felt them. Thanks!
Wednesday, April 2, 2014
April 1, 2014
Daily score: 7
Workout:
A. Weighted pull ups; 20 singles; rest as needed bw reps
10#-5
5#- 7
2.5#- 8
B. Bent over single arm DB rows; 4-5x5; rest 1 min bw arms
45 x 5
50 x 4
50 x 5
50 x 5
50 x 5
+
Row 500m @100% effort
rest 5 min
Row 500m @100% effort
rest 10 min
Row 500m @100% effort
1:50
1:56
1:57
Weighted pull ups felt great. So glad I was able to do some 10# reps today. Bent over rows were fun too since I got to go up in weight with the lower rep scheme. I had to stop and coach my CFKids class before I could row since I got off work late. Not sure that makes a difference. But I was tired and hungry by then. I was happy with it though. Starting to feel more comfortable on the rower. I think I like the damper closer to 4 than 6. I like a little more tension. Do you have any recommendation about that? I used to road bike a lot and am wondering if it's similar to gear shifting and rpm's like cycling.
Workout:
A. Weighted pull ups; 20 singles; rest as needed bw reps
10#-5
5#- 7
2.5#- 8
B. Bent over single arm DB rows; 4-5x5; rest 1 min bw arms
45 x 5
50 x 4
50 x 5
50 x 5
50 x 5
+
Row 500m @100% effort
rest 5 min
Row 500m @100% effort
rest 10 min
Row 500m @100% effort
1:50
1:56
1:57
Weighted pull ups felt great. So glad I was able to do some 10# reps today. Bent over rows were fun too since I got to go up in weight with the lower rep scheme. I had to stop and coach my CFKids class before I could row since I got off work late. Not sure that makes a difference. But I was tired and hungry by then. I was happy with it though. Starting to feel more comfortable on the rower. I think I like the damper closer to 4 than 6. I like a little more tension. Do you have any recommendation about that? I used to road bike a lot and am wondering if it's similar to gear shifting and rpm's like cycling.
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