Daily score: 7
Workout:
Run 200m @100%
rest/walk 2:30
x8
(warm up and cool down thoroughly)
42, 41, 41, 42, 42, 42, 41, 41, 41 seconds
I did this on the high school track. My right hip flexors and hip in general got a little annoyed, but nothing severe. I stretched for quite awhile after and feel great now. It's always something when I sprint :). I did like you said and warmed up really well so all in all I felt pretty good. Thanks!
Saturday, May 31, 2014
May 30, 2014
Daily score: 6
Workout:
A. Hang squat clean clusters 5.5x5; rest 30 seconds/rest 3 min
58, 63, 68, 68, 68
+
60-50-40-30-20-10
wall balls
double unders
23:20
Hang cleans felt good. I need more 10# plates :(. I either do 68# or 83#, nothing in between. 83# was too heavy. So I'll be getting those soon. The WOD was unpleasant as expected, lol. I just love wall balls (sarcasm). This was one of those WODs I think I would have pushed harder in if I hadn't been alone. But all in all, it went well. I strung a few sets of 20-25 double unders in a row. Thanks!
Thursday, May 29, 2014
May 29, 2014
Daily score: 5
Workout:
A. CTB pull up tech practice (let me know if you can get chest to the bar)
I didn't have access to my neighbors regular pull up bar today. So I had to use the one on my squat rack. It was difficult to kip on. So I did 5 sets of 10 pulls under my bar on the squat rack, pulling to my chest. I attempted some kipping CTB but wasn't close.
B. Strict pull ups; amrap sets of 2 unbroken in 4 min
I couldn't do 2 in a row today :(. Did 9 singles in 4 min.
+
10 rounds for time:
10 burpees
10 toes to bar
(Rest 1 min mandatory bw rounds)
33:30
First of all, I hardly slept last night. I thought I was doing okay until I realized what a struggle this workout was. It was inconvenient not to have a pull up bar that I'm used to but I'm not sure it would have mattered. Mine has a glossy finish and is smaller in diameter than the ones I'm used to. The CTB pulls from the ground to chest under my bar on the squat rack felt good. But I couldn't get the movement to translate to the pull up bar. I was shocked when I couldn't do 2 strict pull ups in a row. Especially right of the bat. I figured I'd fatigue but it was pretty rough just getting those 9 singles. The WOD was difficult d/t my struggle with T2B. However, by rounds 8,9,10 I really felt like I was figuring out how to use my lats and upper back more and pushing the bar down in front of me. It was great practice and I felt improvement. My hands are kinda beat up though. Ah well. Going to bed early and plan to eat better tomorrow. Thanks!
Workout:
A. CTB pull up tech practice (let me know if you can get chest to the bar)
I didn't have access to my neighbors regular pull up bar today. So I had to use the one on my squat rack. It was difficult to kip on. So I did 5 sets of 10 pulls under my bar on the squat rack, pulling to my chest. I attempted some kipping CTB but wasn't close.
B. Strict pull ups; amrap sets of 2 unbroken in 4 min
I couldn't do 2 in a row today :(. Did 9 singles in 4 min.
+
10 rounds for time:
10 burpees
10 toes to bar
(Rest 1 min mandatory bw rounds)
33:30
First of all, I hardly slept last night. I thought I was doing okay until I realized what a struggle this workout was. It was inconvenient not to have a pull up bar that I'm used to but I'm not sure it would have mattered. Mine has a glossy finish and is smaller in diameter than the ones I'm used to. The CTB pulls from the ground to chest under my bar on the squat rack felt good. But I couldn't get the movement to translate to the pull up bar. I was shocked when I couldn't do 2 strict pull ups in a row. Especially right of the bat. I figured I'd fatigue but it was pretty rough just getting those 9 singles. The WOD was difficult d/t my struggle with T2B. However, by rounds 8,9,10 I really felt like I was figuring out how to use my lats and upper back more and pushing the bar down in front of me. It was great practice and I felt improvement. My hands are kinda beat up though. Ah well. Going to bed early and plan to eat better tomorrow. Thanks!
Wednesday, May 28, 2014
May 27, 2014
Daily score: 7
Workout:
A. Squat snatch; 15 'tough' singles; rest 75 seconds
78
B. Snatch deadlift @31x1; 4-5x5; rest 2 min
123 x 5
133 x 5
143 x 4
143 x 4
143 x 4
+
5 rounds for time:
15 KBS 1 pood
Run 200m
12:20
Squat snatches weren't too bad at first but by 8 or 9 got tough. Snatch DL felt hard today, I used straps. The WOD seemed easy. I think that KB is now feeling lighter which is exciting :). Thanks!
Workout:
A. Squat snatch; 15 'tough' singles; rest 75 seconds
78
B. Snatch deadlift @31x1; 4-5x5; rest 2 min
123 x 5
133 x 5
143 x 4
143 x 4
143 x 4
+
5 rounds for time:
15 KBS 1 pood
Run 200m
12:20
Squat snatches weren't too bad at first but by 8 or 9 got tough. Snatch DL felt hard today, I used straps. The WOD seemed easy. I think that KB is now feeling lighter which is exciting :). Thanks!
Saturday, May 24, 2014
May 24th, 2014
Daily score: 6
Workout:
A. Squat snatch; 3 reps on the min for 10 min
65#
B. Snatch balance; 3 reps on the min for 10 min
55#
C. Back squat; 10, 10, 10, 10, 10; rest 75 seconds
75#
+
row 20 min easy
4098
Squat snatch series was cardio too. But felt good. Snatch balance was uneventful...just really good practice. I don't feel like I do it very well. Back squats got my heart rate up too. But felt good, I kept good form, going as low as possible. The first five minutes of the row felt like forever and then it got better. Thanks!
Workout:
A. Squat snatch; 3 reps on the min for 10 min
65#
B. Snatch balance; 3 reps on the min for 10 min
55#
C. Back squat; 10, 10, 10, 10, 10; rest 75 seconds
75#
+
row 20 min easy
4098
Squat snatch series was cardio too. But felt good. Snatch balance was uneventful...just really good practice. I don't feel like I do it very well. Back squats got my heart rate up too. But felt good, I kept good form, going as low as possible. The first five minutes of the row felt like forever and then it got better. Thanks!
May 22, 2014
Daily score: 7
Workout:
A. Power clean; 3 tng reps on the min for 10 min (moderate load)
83, 88 x 4, 93 x 3, 98, 103
B. TnG deadlift; 5 tng reps on the min for 10 min (moderate load)
148 x 4, 153 x 6
C. Strict press; 5, 4, 3, 2, 1; rest 2 min
70, 75, 80, 85, 90
+
50 KBS for time 1.5 pood
4:30
Power cleans felt really good. Deadlifting seemed tiring. And for my legs, not back. Strict press was fun, it's been awhile. I fail the 90 once then got it the second time. I do lean back a bit to get it started. KBS was fine, I just broke it up into sets of 10-15. Thanks!
Workout:
A. Power clean; 3 tng reps on the min for 10 min (moderate load)
83, 88 x 4, 93 x 3, 98, 103
B. TnG deadlift; 5 tng reps on the min for 10 min (moderate load)
148 x 4, 153 x 6
C. Strict press; 5, 4, 3, 2, 1; rest 2 min
70, 75, 80, 85, 90
+
50 KBS for time 1.5 pood
4:30
Power cleans felt really good. Deadlifting seemed tiring. And for my legs, not back. Strict press was fun, it's been awhile. I fail the 90 once then got it the second time. I do lean back a bit to get it started. KBS was fine, I just broke it up into sets of 10-15. Thanks!
Wednesday, May 21, 2014
May 21, 2014
Daily score: 7
Workout:
10 min amrap @85% effort
Run 200m
10 box jumps 20"
rest 5 min
5 rounds
10 min amrap @85%
Run 200m
40 double unders
rest 5 min
3 rounds + 200m
10 min amrap @85%
Run 200m
10 burpees
4 rounds + 100m
Box jump round was the easiest. Double unders the hardest. The most I did unbroken was 22. But it was good to get my heart rate up. And today was one of our first really warm days so nice to be running outside...meaning it was about 80 degrees. That's HOT here :). Thanks!
Workout:
10 min amrap @85% effort
Run 200m
10 box jumps 20"
rest 5 min
5 rounds
10 min amrap @85%
Run 200m
40 double unders
rest 5 min
3 rounds + 200m
10 min amrap @85%
Run 200m
10 burpees
4 rounds + 100m
Box jump round was the easiest. Double unders the hardest. The most I did unbroken was 22. But it was good to get my heart rate up. And today was one of our first really warm days so nice to be running outside...meaning it was about 80 degrees. That's HOT here :). Thanks!
Tuesday, May 20, 2014
May 20, 2014
Daily score: 8
Workout:
A. Squat snatch; 15 tng doubles; rest as needed bw sets and adjust
load relative to how you feel
53, 63, 68 x 13
B. Barbell walking lunges; 20 continuous alt'ing steps x3; rest 2 min
68, 73, 78
C. Bent over barbell single arm DB rows; 10-12x4; rest 1 min bw arms
25 x 12
30 x 12
35 x 12
35 x 12
+
Row 2k @85%
9:00
Felt so good to be back at it. The snatches felt good, legs need to get back in gear. I felt myself pushing out of the squat way more with the right. Maybe guarding my left side? Had a hard time correcting it. Lunges went really well, could've done more weight. The rows went well too but I stopped at 35# just so as not to push it on the left side. I didn't have any pain, just tightness and I feel good tonight. The row was actually challenging. Felt like a really long way! Haha. Each 1k took 4:30. Good to be back! Thanks!
Workout:
A. Squat snatch; 15 tng doubles; rest as needed bw sets and adjust
load relative to how you feel
53, 63, 68 x 13
B. Barbell walking lunges; 20 continuous alt'ing steps x3; rest 2 min
68, 73, 78
C. Bent over barbell single arm DB rows; 10-12x4; rest 1 min bw arms
25 x 12
30 x 12
35 x 12
35 x 12
+
Row 2k @85%
9:00
Felt so good to be back at it. The snatches felt good, legs need to get back in gear. I felt myself pushing out of the squat way more with the right. Maybe guarding my left side? Had a hard time correcting it. Lunges went really well, could've done more weight. The rows went well too but I stopped at 35# just so as not to push it on the left side. I didn't have any pain, just tightness and I feel good tonight. The row was actually challenging. Felt like a really long way! Haha. Each 1k took 4:30. Good to be back! Thanks!
Thursday, May 1, 2014
May 1, 2014
Daily score:
Workout:
Sled sprints (moderate weight)
50m @100% effort
rest 2 min
x6
90#
+
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
x6
15# slamball, pace between 1:43-1:49
This all went pretty uneventful. I think I rowed slightly faster this week. Thanks!
Workout:
Sled sprints (moderate weight)
50m @100% effort
rest 2 min
x6
90#
+
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
x6
15# slamball, pace between 1:43-1:49
This all went pretty uneventful. I think I rowed slightly faster this week. Thanks!
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