Daily score: 7
Workout:
A. Seated arnold press; 6-8x4; rest 2 min
25 x 8
30 x 8
35 x 6
35 x 4
B. Split jerk; 1 rep on the 30 sec for 30 reps @70% 1rm
98
C. Strict pull ups; amrap in 10 min (Sets of 2 unbroken)
13 sets of 2 = 26
First of all, my legs are so sore from yesterday! Wow, it's been awhile since my legs felt like this. Quads and glutes mostly. Arnold press was fun. I just couldn't crank out more than 4 on the last set. The split jerks weren't heavy but did get tiring. I must say the worst part was bringing it down and re-racking it. I am so happy about the strict pull ups! This was definitely an improvement. Thanks!
Tuesday, July 29, 2014
Monday, July 28, 2014
July 28, 2014
Daily score: 9
Workout:
A. Back squat clusters 5.5.5x5; rest 20 seconds/rest 3 min
100 for all
+
10 unbroken front squat 65#
Row 500m @85-90%
rest 2 min
x5
2:58
2:53
2:50
2:42
2:38
+
Amrap sets of 30 unbroken double unders in 4 min
0
The squating was tough. I wanted to go down in weight but didn't. The WOD was fine for the first three rounds but by the time I was done my legs were fried. I was really happy that my times got faster though. A lot of it was that I started to squat faster. All the rows were 2:07 and faster. What was sad...or kinda unfortunate... was that I couldn't jump. My legs were fried. I got a bunch of 15-20 sets but no 30's :(. Will keep working on it! Thanks!
Workout:
A. Back squat clusters 5.5.5x5; rest 20 seconds/rest 3 min
100 for all
+
10 unbroken front squat 65#
Row 500m @85-90%
rest 2 min
x5
2:58
2:53
2:50
2:42
2:38
+
Amrap sets of 30 unbroken double unders in 4 min
0
The squating was tough. I wanted to go down in weight but didn't. The WOD was fine for the first three rounds but by the time I was done my legs were fried. I was really happy that my times got faster though. A lot of it was that I started to squat faster. All the rows were 2:07 and faster. What was sad...or kinda unfortunate... was that I couldn't jump. My legs were fried. I got a bunch of 15-20 sets but no 30's :(. Will keep working on it! Thanks!
July 26, 2014
Daily score: 7
Workout:
15 minute run, z1
+
mobility work
Running felt sooooo great. It was really fun to just run and not worry about how far or how fast. Then I stretched for about 20 minutes and rolled for awhile after that. It was really great.
Workout:
15 minute run, z1
+
mobility work
Running felt sooooo great. It was really fun to just run and not worry about how far or how fast. Then I stretched for about 20 minutes and rolled for awhile after that. It was really great.
Wednesday, July 23, 2014
July 23, 2014
Daily score: 4
Workout:
A. Weighted eccentric only pull up clusters @21A0; 3.3.3x4; rest 30
sec/rest 2 min
20, 26, 28.5, 26
B. Static hs hold; AMSAP x4; rest as needed to full recovery (against wall)
44, 64, 67, 69
+
Row 3k for time
13:14
My neck was out of whack today so I started a little light on the pull ups but everything felt good. The first hand stand hold was weird on my right shoulder, just felt unstable. But that got better. I musta pinched something during the 4th one because when I came down I realized the ulnar distribution on my right hand was numb...still is tonight. The row felt long but I felt good about my pace. It was the back of my legs/butt that got tired. Thanks!
Workout:
A. Weighted eccentric only pull up clusters @21A0; 3.3.3x4; rest 30
sec/rest 2 min
20, 26, 28.5, 26
B. Static hs hold; AMSAP x4; rest as needed to full recovery (against wall)
44, 64, 67, 69
+
Row 3k for time
13:14
My neck was out of whack today so I started a little light on the pull ups but everything felt good. The first hand stand hold was weird on my right shoulder, just felt unstable. But that got better. I musta pinched something during the 4th one because when I came down I realized the ulnar distribution on my right hand was numb...still is tonight. The row felt long but I felt good about my pace. It was the back of my legs/butt that got tired. Thanks!
Tuesday, July 22, 2014
July 22, 2014
Daily score: 9
Workout:
A. Squat snatch; build to a tough single
93
B. 10 singles @90% of A; rest as needed bw sets
83
C. 1 1/4 back squat; , 2, 2, 2, 1, 1, 1; rest 3 min
120, 120, 125, 130, 130, 135
D1. Hollow rock; accumulate 1 min x5; rest 1 min
D2. Sorensen hold; accumulate 1 min x5; rest 1 min
Workout:
A. Squat snatch; build to a tough single
93
B. 10 singles @90% of A; rest as needed bw sets
83
C. 1 1/4 back squat; , 2, 2, 2, 1, 1, 1; rest 3 min
120, 120, 125, 130, 130, 135
D1. Hollow rock; accumulate 1 min x5; rest 1 min
D2. Sorensen hold; accumulate 1 min x5; rest 1 min
snatch 93:
The 93# snatch felt really solid tonight. Somewhere during the 10 at 83# my right shoulder and elbow started getting annoyed. That side is just not as stable in the catch. The squats felt good. 135 x 1 was definitely my max, I had a really hard time getting up out of the second dip. The hollow rocks got hard fast, I did the 1st minute unbroken and had to break up the rest. My abs are still sore from Sunday's 100 sit ups :). The sorenson holds went well though, I did them all unbroken. Thanks!
Monday, July 21, 2014
July 20, 2014
Daily score: 6
Workout:
A. Strict pull ups; amrap in 12 min
25
B. Weighted eccentric only pull ups @51A1; 1-2x5; rest 2 min
20 x 2
26 x 2
31 x 2
35 x 1
35 x 1
C. Bent over BB rows; 3-5x3; rest 90 sec
73 x 5
83 x 5
93 x 4
+
For time:
100 double unders (approx 3 min)
100 sit ups (4:40)
800m run (4:10)
12:50
Strict pull ups felt difficult today. Somewhere in the middle of them I developed some neck strain. Nothing bad enough to stop. Just a kink. I've done a lot of stretching/rolling and it feels better today. Eccentric pull ups felt heavy too. The one second hold at the bottom without losing lat engagement was the hard part. Barbell rows were fine. The WOD wasn't that hard...double unders actually went pretty well form wise. I did the sit ups unbroken. The weird thing was I ran a lot slower than I felt like I was running, lol. Oh well. Thanks!
Workout:
A. Strict pull ups; amrap in 12 min
25
B. Weighted eccentric only pull ups @51A1; 1-2x5; rest 2 min
20 x 2
26 x 2
31 x 2
35 x 1
35 x 1
C. Bent over BB rows; 3-5x3; rest 90 sec
73 x 5
83 x 5
93 x 4
+
For time:
100 double unders (approx 3 min)
100 sit ups (4:40)
800m run (4:10)
12:50
Strict pull ups felt difficult today. Somewhere in the middle of them I developed some neck strain. Nothing bad enough to stop. Just a kink. I've done a lot of stretching/rolling and it feels better today. Eccentric pull ups felt heavy too. The one second hold at the bottom without losing lat engagement was the hard part. Barbell rows were fine. The WOD wasn't that hard...double unders actually went pretty well form wise. I did the sit ups unbroken. The weird thing was I ran a lot slower than I felt like I was running, lol. Oh well. Thanks!
July 19, 2014
Daily score: 6
Workout:
A. Squat snatch; build to a tough single
93
B. Rear foot elevated DB split squat jumps; 6-8x4; rest 90 sec bw legs
15 x 8
20 x 6
20 x 7
20 x 8
+
21-15-9
DB thrusters 30#
pull ups
row calories
12:47
For some reason I had a hard time squat snatching today and kept power snatching unintentionally. In fact, I power snatched 93 twice before I squat snatched it. Split jumps are always hard...I feel like I should be hitting the ceiling for all the effort I put in, but in reality the jumps are little :). The WOD was a beast. I knew the thrusters were tough but the pull ups were tough after my shoulders were smoked. I did do the first 21 thrusters unbroken though. But I think it slowed me down in the long run because my shoulders were so ;tired. Pretty happy when it was over! Thanks!
Workout:
A. Squat snatch; build to a tough single
93
B. Rear foot elevated DB split squat jumps; 6-8x4; rest 90 sec bw legs
15 x 8
20 x 6
20 x 7
20 x 8
+
21-15-9
DB thrusters 30#
pull ups
row calories
12:47
For some reason I had a hard time squat snatching today and kept power snatching unintentionally. In fact, I power snatched 93 twice before I squat snatched it. Split jumps are always hard...I feel like I should be hitting the ceiling for all the effort I put in, but in reality the jumps are little :). The WOD was a beast. I knew the thrusters were tough but the pull ups were tough after my shoulders were smoked. I did do the first 21 thrusters unbroken though. But I think it slowed me down in the long run because my shoulders were so ;tired. Pretty happy when it was over! Thanks!
Friday, July 18, 2014
July 17, 2014
Daily score: 7
Workout:
A. Single leg barbell hip thrusts; 6-8x5; rest 1 min bw legs
103 x 8
108 x 8
113 x 8
118 x 8
123 x 6
B. Power clean clusters 6.4.2x5; rest 20 seconds/rest 2 min (tng)
83#
+
10 slam balls @100% effort
10 burpees AFAP
rest 2:30
x6 sets
Each set took between 45 and 50 seconds, 30# slam ball
+
double under tech work 15 min
Hip thrusts felt good on both sides. Right is a little stronger. Power clean clusters were tough but I feel so much improved after getting some coaching. It's so good to have some things to work out. I certainly feel it when it's right. The WOD was f ine. It was a tough sprint but just enough time to recover and be ready to go hard again. Double unders are getting better. A strung together a few sets of 40. Thanks!
Workout:
A. Single leg barbell hip thrusts; 6-8x5; rest 1 min bw legs
103 x 8
108 x 8
113 x 8
118 x 8
123 x 6
B. Power clean clusters 6.4.2x5; rest 20 seconds/rest 2 min (tng)
83#
+
10 slam balls @100% effort
10 burpees AFAP
rest 2:30
x6 sets
Each set took between 45 and 50 seconds, 30# slam ball
+
double under tech work 15 min
Hip thrusts felt good on both sides. Right is a little stronger. Power clean clusters were tough but I feel so much improved after getting some coaching. It's so good to have some things to work out. I certainly feel it when it's right. The WOD was f ine. It was a tough sprint but just enough time to recover and be ready to go hard again. Double unders are getting better. A strung together a few sets of 40. Thanks!
Wednesday, July 16, 2014
July 16, 2014
Daily score: 8
Workout:
A. Weighted eccentric only pull up clusters @21A0; 2.2.2x6; rest 30
sec/rest 2 min
35, 40, 45, 40, 35, 31
B. Eccentric only ring dips; accumulate 32 perfect reps to full depth
(control the full range of motion as slowly as possible)
C. Static hs hold; AMSAP x3; rest as needed to full recovery (against wall)
60, 62, 66
+
For time:
Row 1k
50 box jumps 20" (step down)
7:13 (Row = 4:18)
Eccentric pull ups started out good but I started dropping at the bottom at the end of the 45# set so I went back down in weight. It continued so I kept decending. The set at 31# was solid. Ring dips were much improved tonight and thus took a lot less time than last week. It was very exciting. And my shoulders felt good. HS holds were tough on wrists, elbows, and right shoulder but nothing serious. Fun to practice them again. The WOD felt good. I did the box jumps all unbroken and they didn't feel that bad at all. The other exciting thing is that I strung together 7 or so toe to bar! My roommate was working on it after I was done working out and I just gave it a shot and got it. I think the work with the knees to elbows earlier this week musta helped me figure it out too. So yay! Thanks!!!
Workout:
A. Weighted eccentric only pull up clusters @21A0; 2.2.2x6; rest 30
sec/rest 2 min
35, 40, 45, 40, 35, 31
B. Eccentric only ring dips; accumulate 32 perfect reps to full depth
(control the full range of motion as slowly as possible)
C. Static hs hold; AMSAP x3; rest as needed to full recovery (against wall)
60, 62, 66
+
For time:
Row 1k
50 box jumps 20" (step down)
7:13 (Row = 4:18)
Eccentric pull ups started out good but I started dropping at the bottom at the end of the 45# set so I went back down in weight. It continued so I kept decending. The set at 31# was solid. Ring dips were much improved tonight and thus took a lot less time than last week. It was very exciting. And my shoulders felt good. HS holds were tough on wrists, elbows, and right shoulder but nothing serious. Fun to practice them again. The WOD felt good. I did the box jumps all unbroken and they didn't feel that bad at all. The other exciting thing is that I strung together 7 or so toe to bar! My roommate was working on it after I was done working out and I just gave it a shot and got it. I think the work with the knees to elbows earlier this week musta helped me figure it out too. So yay! Thanks!!!
Tuesday, July 15, 2014
July 15, 2014
Daily score: 7
Workout:
A. Squat snatch; build to a tough single
93
B. 10 singles @88% of A; rest as needed bw sets
83
C. 1 1/4 back squat; , 2, 2, 2, 2, 2, 2; rest 3 min
115, 115, 120, 120, 125, 125
+
12 min amrap:
12 sandbag walking lunges
20 seconds side plank/side
6 + 12 + 20 + 10
Squat snatch felt really good at 88 and tough at 93, but I was happy to get 93 again. The 10 singles at 83 were great practice and heavy enough that I felt like I had to do things right to get it. Squating felt heavy today. I got a little stuck on the second rep of the first 120# set but made it through the rest with good form. The WOD was fine. The planks didn't get difficult until the 5/6th round and even then weren't bad. I have to say they are harder on the right just because of my weird right shoulder. It just doesn't feel as stable. Thanks!
Workout:
A. Squat snatch; build to a tough single
93
B. 10 singles @88% of A; rest as needed bw sets
83
C. 1 1/4 back squat; , 2, 2, 2, 2, 2, 2; rest 3 min
115, 115, 120, 120, 125, 125
+
12 min amrap:
12 sandbag walking lunges
20 seconds side plank/side
6 + 12 + 20 + 10
Squat snatch felt really good at 88 and tough at 93, but I was happy to get 93 again. The 10 singles at 83 were great practice and heavy enough that I felt like I had to do things right to get it. Squating felt heavy today. I got a little stuck on the second rep of the first 120# set but made it through the rest with good form. The WOD was fine. The planks didn't get difficult until the 5/6th round and even then weren't bad. I have to say they are harder on the right just because of my weird right shoulder. It just doesn't feel as stable. Thanks!
Sunday, July 13, 2014
July 13, 2014
Daily score: 7
Workout:
A. Strict pull ups; amrap in 10 min
27
B. Weighted eccentric only pull ups @51A1; 2-3x5; rest 3 min
26 x 3
26 x 3
28.5 x 3
31 x 3
31 x 3
C. Bent over single arm DB rows; 4-6x4; rest 90 sec bw arms
35 x 6
40 x 6
45 x 6
50 x 5
+
10 min amrap:
5 unbroken knees to elbow
15 unbroken double unders
8 + 5
Strict pull ups felt like an improvement today. I started with 3 sets of doubles and then averaged about 5 every 2 minutes. Eccentric pull ups were pretty well controlled. The hard part today was the one second hold at the top. DB rows felt good, it was fun to do more weight less reps. The WOD: so...I basically had a DU break down on rounds 3,4,5. Just kept tripping up. But the good news is- I figured out how to string the knees to elbow together without double pumping. That was exciting. My ankles and shins and knees are already sore from all the double unders. I see the olympic lifting coach again this tuesday. Should I continue to work on Snatch with him or move on to the Clean? Thanks!
Workout:
A. Strict pull ups; amrap in 10 min
27
B. Weighted eccentric only pull ups @51A1; 2-3x5; rest 3 min
26 x 3
26 x 3
28.5 x 3
31 x 3
31 x 3
C. Bent over single arm DB rows; 4-6x4; rest 90 sec bw arms
35 x 6
40 x 6
45 x 6
50 x 5
+
10 min amrap:
5 unbroken knees to elbow
15 unbroken double unders
8 + 5
Strict pull ups felt like an improvement today. I started with 3 sets of doubles and then averaged about 5 every 2 minutes. Eccentric pull ups were pretty well controlled. The hard part today was the one second hold at the top. DB rows felt good, it was fun to do more weight less reps. The WOD: so...I basically had a DU break down on rounds 3,4,5. Just kept tripping up. But the good news is- I figured out how to string the knees to elbow together without double pumping. That was exciting. My ankles and shins and knees are already sore from all the double unders. I see the olympic lifting coach again this tuesday. Should I continue to work on Snatch with him or move on to the Clean? Thanks!
July 12, 2014
Daily score: 7
Workout:
A. Squat snatch; build to a tough single
93 - 5# PR
B. Rear foot elevated DB split squat jumps; 6-8x3; rest 90 sec bw legs
10# x 8
15 x 8
20 x 8
+
21-15-9
DB thrusters 30#
row calories
50-50-50
unbroken double unders
19:55
I was sooooo excited about the 93# snatch! And...I know I wasn't supposed to be setting a 1RM but I couldn't help trying 98 twice. And I got under it both times, just couldn't seem to lock my right arm out right. I don't know if I've told you that I have double jointed elbows...but, I do :). And sometimes my arms do funny things...ha! The squat jumps are hard for me. The last reps on the last set were pretty hard to get off the ground. The WOD: I wanted to make it through the 21 thrusters unbroken but only made it to 13. My rows were all about 4 minutes or so. First set of DUs was 39, then 28, then 12. Thanks!
Workout:
A. Squat snatch; build to a tough single
93 - 5# PR
B. Rear foot elevated DB split squat jumps; 6-8x3; rest 90 sec bw legs
10# x 8
15 x 8
20 x 8
+
21-15-9
DB thrusters 30#
row calories
50-50-50
unbroken double unders
19:55
I was sooooo excited about the 93# snatch! And...I know I wasn't supposed to be setting a 1RM but I couldn't help trying 98 twice. And I got under it both times, just couldn't seem to lock my right arm out right. I don't know if I've told you that I have double jointed elbows...but, I do :). And sometimes my arms do funny things...ha! The squat jumps are hard for me. The last reps on the last set were pretty hard to get off the ground. The WOD: I wanted to make it through the 21 thrusters unbroken but only made it to 13. My rows were all about 4 minutes or so. First set of DUs was 39, then 28, then 12. Thanks!
Thursday, July 10, 2014
July 10, 2014
Daily score: 6
Workout:
A. Single leg barbell hip thrusts; 10-12x5; rest 1 min bw legs (lay
your opposite leg flat on a bench in front of you so that it is
"elevated)
85 x 12
90 x 12
95 x 12
100 x 12
105 x 12
B. Power clean clusters 5.3.1x5; rest 20 seconds/rest 2 min
83, 88, 93, 98, 103
+
15 slam balls @100% effort
rest 2:30
x5 sets
+
Amrap sets of 20 unbroken double unders in 5 min
8
I have to admit, I wasn't feeling it today. Just in a funky mood. It was one of those days that I just wanted to get through it. Also of note, my right wrist is tender but seems to be okay if I keep it wrapped for everything. Hip thrusts felt more controlled today. The last couple sets 11 and 12 were pretty difficult. The power clean clusters at 103 were challenging, I probably could have started heavier. The slam balls were fun. Set four and five I started to pick up my feet to increase impact. It's cool when your body just figures out how to do things like that. The double unders actually felt pretty good tonight. I only missed a few sets at 16/17. Thanks!
Workout:
A. Single leg barbell hip thrusts; 10-12x5; rest 1 min bw legs (lay
your opposite leg flat on a bench in front of you so that it is
"elevated)
85 x 12
90 x 12
95 x 12
100 x 12
105 x 12
B. Power clean clusters 5.3.1x5; rest 20 seconds/rest 2 min
83, 88, 93, 98, 103
+
15 slam balls @100% effort
rest 2:30
x5 sets
+
Amrap sets of 20 unbroken double unders in 5 min
8
I have to admit, I wasn't feeling it today. Just in a funky mood. It was one of those days that I just wanted to get through it. Also of note, my right wrist is tender but seems to be okay if I keep it wrapped for everything. Hip thrusts felt more controlled today. The last couple sets 11 and 12 were pretty difficult. The power clean clusters at 103 were challenging, I probably could have started heavier. The slam balls were fun. Set four and five I started to pick up my feet to increase impact. It's cool when your body just figures out how to do things like that. The double unders actually felt pretty good tonight. I only missed a few sets at 16/17. Thanks!
Wednesday, July 9, 2014
July 8, 2014
Daily score: 6
Workout:
A. Weighted eccentric only pull up clusters @21A0; 1.1.1.1.1x6; rest
20 sec/rest 2 min
35, 40, 45, 47.5, 47.5, 45
B. Eccentric only ring dips; accumulate 30 perfect reps to full depth
(control the full range of motion as slowly as possible)
+
20 min amrap:
Row 500m
10 toes to bar
Run 200m
10 burpee box jumps 20"
3rnds + 100m
The eccentric pull ups felt good until the 5th round, then it became difficult to maintain the one second hold at the bottom with out kinda dropping. Going back down to 45# felt a lot lighter...funny what a difference 2.5# can make. It took me a long time to do the 30 ring dips...strangely the first few were some of the toughest. These are definitely uncomfortable for my shoulders...but everything held up okay. The WOD was fun. It was sunset and just a gorgeous night to be running around. My row times were all about 2:04. Thanks!
Workout:
A. Weighted eccentric only pull up clusters @21A0; 1.1.1.1.1x6; rest
20 sec/rest 2 min
35, 40, 45, 47.5, 47.5, 45
B. Eccentric only ring dips; accumulate 30 perfect reps to full depth
(control the full range of motion as slowly as possible)
+
20 min amrap:
Row 500m
10 toes to bar
Run 200m
10 burpee box jumps 20"
3rnds + 100m
The eccentric pull ups felt good until the 5th round, then it became difficult to maintain the one second hold at the bottom with out kinda dropping. Going back down to 45# felt a lot lighter...funny what a difference 2.5# can make. It took me a long time to do the 30 ring dips...strangely the first few were some of the toughest. These are definitely uncomfortable for my shoulders...but everything held up okay. The WOD was fun. It was sunset and just a gorgeous night to be running around. My row times were all about 2:04. Thanks!
Monday, July 7, 2014
July 7, 2014
Daily score: 7
Workout:
A. Squat snatch; build to a tough single
88 (same as PR)
B. 10 singles @85% of A; rest as needed bw sets
73#
B. 1 1/4 back squat; , 3, 3, 3, 2, 2, 2; rest 3 min
115, 115, 115, 120, 120, 125
C. Barbell russian step ups; 20 steps x4/leg; rest 2 min bw sets (same
leg does all the reps, then rest, then perform the other leg)
Workout:
A. Squat snatch; build to a tough single
88 (same as PR)
B. 10 singles @85% of A; rest as needed bw sets
73#
B. 1 1/4 back squat; , 3, 3, 3, 2, 2, 2; rest 3 min
115, 115, 115, 120, 120, 125
C. Barbell russian step ups; 20 steps x4/leg; rest 2 min bw sets (same
leg does all the reps, then rest, then perform the other leg)
45# for all
Snatch videos:
88
93 x 2
88 was not that hard on the snatch but I just couldn't do 93. The singles felt good. Mostly soreness in my elbows and wrists today. Back squatting was tough...I didn't have my roommate's weight belt and missed it :). But I found this crummy back brace thing I have that didn't do much good. The step ups were really challenging. I could have stopped at 10 and been good pretty much every set. But I love them because I feel like they are a big weakness and I just know they're making my legs stronger. But legs felt equally difficult today and no pain in the right buttock so that was good. Thanks!
Sunday, July 6, 2014
July 6, 2014
Daily score: 7
Workout:
A. Strict pull ups; amrap in 8 min
16
B. Weighted eccentric only pull ups @51A1; 4-5x5; rest 3 min
26 x 4
C. Bent over single arm DB rows; 6-8x4; rest 90 sec bw arms
35 x 8
40 x 8
45 x 7
45 x 7
+
For max reps:
30 seconds max reps toes to bar
30 sec rest
30 seconds doubnle unders
30 sec rest
x6 rounds
8/29
8/29
8/26
7/17
8/32
9/41
Strict pull ups felt good. My chest feels tight today though and shoulders are sore. On the eccentric pull ups, first set, I felt a muscle pain in my left armpit area. I decided to stop those because it felt like an over stretched rubber band that could pop. The rows felt good. I was able to go up in weight and keep good form. The WOD wasn't bad. My double unders clearly need work. And I have to do a double pump between each toe to bar. Thanks!
Workout:
A. Strict pull ups; amrap in 8 min
16
B. Weighted eccentric only pull ups @51A1; 4-5x5; rest 3 min
26 x 4
C. Bent over single arm DB rows; 6-8x4; rest 90 sec bw arms
35 x 8
40 x 8
45 x 7
45 x 7
+
For max reps:
30 seconds max reps toes to bar
30 sec rest
30 seconds doubnle unders
30 sec rest
x6 rounds
8/29
8/29
8/26
7/17
8/32
9/41
Strict pull ups felt good. My chest feels tight today though and shoulders are sore. On the eccentric pull ups, first set, I felt a muscle pain in my left armpit area. I decided to stop those because it felt like an over stretched rubber band that could pop. The rows felt good. I was able to go up in weight and keep good form. The WOD wasn't bad. My double unders clearly need work. And I have to do a double pump between each toe to bar. Thanks!
July 5, 2014
Daily score: 7
Workout:
A. Squat snatch x1/hang squat snatch x3/OHS x5; rest 2 min x5
complexes (focus on mechanics and speed more than load)
53#
B. Back squat; build to a 5rm
115, 125, 130, 135, 140, 145 (20# PR)
C. Rear foot elevated unloaded squat jumps; 5-6 reps x4/leg; rest as
needed bw legs (goal is to get as much height as possible per jump)
6 reps x 4 sets
+
5 rounds for time:
Row 500m
10 DB thrusters 30#
10 burpees
(goal is on each round for the row pace to get faster than it was in
the previous round)
2:22, 2:20, 2:19, 2:14, 2:09 row times
23:19 total time
The snatch complex was challenging, mostly the last few OH squats. Not because it was heavy really, just challenging to keep good form...was good practice. I am super excited about back squatting 145 x 5. This is a 5 rep PR for me. I've started wearing a weight belt and knee wraps and I really feel a lot more secure with them...mostly the weight belt. The squat jumps made my quads burn after all the squatting, but they were fun. WOD was tough...thrusters were the hardest but it was just tiring.
Workout:
A. Squat snatch x1/hang squat snatch x3/OHS x5; rest 2 min x5
complexes (focus on mechanics and speed more than load)
53#
B. Back squat; build to a 5rm
115, 125, 130, 135, 140, 145 (20# PR)
C. Rear foot elevated unloaded squat jumps; 5-6 reps x4/leg; rest as
needed bw legs (goal is to get as much height as possible per jump)
6 reps x 4 sets
+
5 rounds for time:
Row 500m
10 DB thrusters 30#
10 burpees
(goal is on each round for the row pace to get faster than it was in
the previous round)
2:22, 2:20, 2:19, 2:14, 2:09 row times
23:19 total time
The snatch complex was challenging, mostly the last few OH squats. Not because it was heavy really, just challenging to keep good form...was good practice. I am super excited about back squatting 145 x 5. This is a 5 rep PR for me. I've started wearing a weight belt and knee wraps and I really feel a lot more secure with them...mostly the weight belt. The squat jumps made my quads burn after all the squatting, but they were fun. WOD was tough...thrusters were the hardest but it was just tiring.
Friday, July 4, 2014
July 3, 2014
Daily score: 6
Workout:
A. Single leg barbell hip thrusts; 10-12x5; rest 1 min bw legs (lay
your opposite leg flat on a bench in front of you so that it is
"elevated)
53 x 12
58 x 12
73 x 12
83 x 12
93 x 12
B. Power clean clusters 2.2.2x5; rest 20 seconds/rest 2 min
103
108
108
108
113
+
4 rounds for time:
Sandbag run 200m
10 sandbag power cleans
10 30# slam balls (instead of doing these for fast turnover of reps, i
want you to try to explode the ball and throw it into the ground as
hard as possible each rep)
Workout:
A. Single leg barbell hip thrusts; 10-12x5; rest 1 min bw legs (lay
your opposite leg flat on a bench in front of you so that it is
"elevated)
53 x 12
58 x 12
73 x 12
83 x 12
93 x 12
B. Power clean clusters 2.2.2x5; rest 20 seconds/rest 2 min
103
108
108
108
113
+
4 rounds for time:
Sandbag run 200m
10 sandbag power cleans
10 30# slam balls (instead of doing these for fast turnover of reps, i
want you to try to explode the ball and throw it into the ground as
hard as possible each rep)
12:50
It took me a bit to figure the hip thrusters out without one piece or another moving all over. Once I got it I realized I could handle a lot more weight. Both legs felt evenly strong tonight. The cleans were okay. I feel like I was 'off' a bit tonight. I just seemed to be jumping quite a bit and could make myself stop. The sandbag cleans helped straighten that out though. I did the WOD all unbroken. The sand bag cleans were odd at first but then I got the hang of it and felt like it was forcing some good mechanics. The slam balls were tough...first time I've done 30#. But felt good. Thanks!
Thursday, July 3, 2014
July 2, 2014
Daily score: 7
Workout:
A. Weighted eccentric only pull ups @21A0; 2-3x5; rest 2 min
35 x 3
40 x 3
45 x 3
53 x 3
53 x 2
B. Eccentric only ring dips; accumulate 20 perfect reps to full depth
(control the full range of motion as slowly as possible)
20
+
7 min amrap:
7 kipping pull ups
7 burpees
rest 3 min
7 min amrap:
7 strict toes to bar
7 push press 75#
rest 3 min
7 min row for max meters
Workout:
A. Weighted eccentric only pull ups @21A0; 2-3x5; rest 2 min
35 x 3
40 x 3
45 x 3
53 x 3
53 x 2
B. Eccentric only ring dips; accumulate 20 perfect reps to full depth
(control the full range of motion as slowly as possible)
20
+
7 min amrap:
7 kipping pull ups
7 burpees
rest 3 min
7 min amrap:
7 strict toes to bar
7 push press 75#
rest 3 min
7 min row for max meters
7 + 3, 4 + 4, 1471
I'm controlling the last few inches of the eccentric pull ups a lot better this week. It went really well even at higher weight. The ring dips felt like no big deal but I think they are what I'm sore from this morning. The first WOD was the hardest cardio wise...and I tore up my hand just a little at the end. It's so hot and I have to tape my stupid bar because it has a glossy finish. I did do all the pull ups unbroken except for the last set. Still working on a better pull up bar situation. The strict toes to bar was the hard part on the middle WOD. I did all the push press unbroken. The row was fine...I think I started off too slow though. Thanks!
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