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!
Sunday, September 28, 2014
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!
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!
Sunday, September 14, 2014
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!
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!
Saturday, September 13, 2014
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!!!
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!!!
Thursday, September 11, 2014
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!
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!
Wednesday, September 10, 2014
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
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!!!
Tuesday, September 9, 2014
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!
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!
Sunday, September 7, 2014
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!
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!
Saturday, September 6, 2014
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!
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!
Friday, September 5, 2014
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
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
Wednesday, September 3, 2014
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!
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!
Tuesday, September 2, 2014
September 2, 2014
Daily score: 6, Tired from working the night before and have to work tonight
Workout:
A. Back squat; 6, 6, 6, 4, 4, 4; rest 2 min
115, 125, 130, 135, 140, 145
B. Hang squat clean; 3 reps on the min for 6 min (increased load from last week)
83
C. OHS @22x1; 3-5x5; rest 2 min
53 x 4
53 x 5
58 x 5
63 x 5
68 x 3
+
For time:
row 1k
25 double unders
row 750m
50 double unders
row 500m
75 double unders
Row 250m
100 double unders
19:23
1k = 4:11
25 du = 0:43
750m = 3:34
50 du = 1:35
500m = 2:28
75 du = 2:15
250m = 1:15
100 du = 3:05
I must say all of the squat sets felt like I was at my max for the reps except for the 115. I didn't sleep much at work last night and just felt a little tired. But the heavy squats really woke me up. I was really happy with the 145 x 4. Squat cleans felt great, I could have done more weight by this was a good weight to focus of form and be quick. They also got my heart rate up. OHS felt great today, much better than last week. My wrists feel great after a day of rest too. My shoulders are feeling a lot more stable. My legs were tired by the OHS's though. My WOD time may not be impressive but I felt a lot of improvement with the double unders today. I did the first 25 unbroken and no problem, nice and relaxed. By the 75 I was just plan cardio tired and had to rest some. But I did mostly sets of 20 the whole way through. When I get past 20 or so I get excited and tense everything up, gotta break that. Thanks!
Workout:
A. Back squat; 6, 6, 6, 4, 4, 4; rest 2 min
115, 125, 130, 135, 140, 145
B. Hang squat clean; 3 reps on the min for 6 min (increased load from last week)
83
C. OHS @22x1; 3-5x5; rest 2 min
53 x 4
53 x 5
58 x 5
63 x 5
68 x 3
+
For time:
row 1k
25 double unders
row 750m
50 double unders
row 500m
75 double unders
Row 250m
100 double unders
1k = 4:11
25 du = 0:43
750m = 3:34
50 du = 1:35
500m = 2:28
75 du = 2:15
250m = 1:15
100 du = 3:05
I must say all of the squat sets felt like I was at my max for the reps except for the 115. I didn't sleep much at work last night and just felt a little tired. But the heavy squats really woke me up. I was really happy with the 145 x 4. Squat cleans felt great, I could have done more weight by this was a good weight to focus of form and be quick. They also got my heart rate up. OHS felt great today, much better than last week. My wrists feel great after a day of rest too. My shoulders are feeling a lot more stable. My legs were tired by the OHS's though. My WOD time may not be impressive but I felt a lot of improvement with the double unders today. I did the first 25 unbroken and no problem, nice and relaxed. By the 75 I was just plan cardio tired and had to rest some. But I did mostly sets of 20 the whole way through. When I get past 20 or so I get excited and tense everything up, gotta break that. Thanks!
Monday, September 1, 2014
August 31, 2014
Daily score: 8
Workout:
A. Strict pull ups; amrap in 90 seconds x3; rest 2 min
10, 10, 9
B. Feet elevated on box in L position ring pull ups @21x2; accumulate
45 reps not for time
45
C. Hinge rows; accumulate 35 perfect reps not for time
35
+
20 min amrap:
run 400m
side plank 30 sec/side (on hand)
30 seconds bent knee hollow body rock
(perform at continuous output throughout the 20 min)
5 rounds
I felt like I was having an off day on the strict pull ups. They just felt harder. By 7 or 8 I was struggling. The ring pull ups were challenging. I did sets of 3-5. The hinge rows however felt really strong and I did sets of 5-6. I feel like I've got the hang of those now. I can feel it in my back right below my scapula kinda. This WOD felt pretty good, especially after the last one with the heavy KB swings :). Thanks!
August 30, 2014
Daily score: 8
Workout:
A. Strict press; 3x3; rest 2 min (increase load from last week) @31x1
78,83,83
B. Snatch grip push press @31x2; 2-3x3; rest 2 min
83,88,98
C. Back squat; 8, 5, 1; rest 2 min
115, 130, 150
D. Pressing snatch balance x3/OHS x3; rest 1 min x5 complexes (use the
heaviest load from last week and keep the load straight across)
58
E1. Feet elevated on a box HS hold; amsap unbroken x4; rest 1 min
60, 40, 43
E2. 45 degree parallete support holds; amsap unbroken x4; rest 1 min
40, 45, 45, 40
+
Row 15 min easy
3413m
Strict press felt good. Snatch grip push press was much better behind the neck, go figure :). My legs were feeling tired warming up for the squats. The 130 x 5 was the hardest. The 150 x 1 actually seemed easy. The complex felt a lot better this week. I'm feeling a lot less wobbly in the shoulders. I think I could have done a little more weight. HS holds were rough for me tonight because my wrists were sore, by the third set I decided to stop because the right wrist was getting really irritated. The parallete holds didn't seem to bother them as much. They were still tough though. Thanks!
Workout:
A. Strict press; 3x3; rest 2 min (increase load from last week) @31x1
78,83,83
B. Snatch grip push press @31x2; 2-3x3; rest 2 min
83,88,98
C. Back squat; 8, 5, 1; rest 2 min
115, 130, 150
D. Pressing snatch balance x3/OHS x3; rest 1 min x5 complexes (use the
heaviest load from last week and keep the load straight across)
58
E1. Feet elevated on a box HS hold; amsap unbroken x4; rest 1 min
60, 40, 43
E2. 45 degree parallete support holds; amsap unbroken x4; rest 1 min
40, 45, 45, 40
+
Row 15 min easy
3413m
Strict press felt good. Snatch grip push press was much better behind the neck, go figure :). My legs were feeling tired warming up for the squats. The 130 x 5 was the hardest. The 150 x 1 actually seemed easy. The complex felt a lot better this week. I'm feeling a lot less wobbly in the shoulders. I think I could have done a little more weight. HS holds were rough for me tonight because my wrists were sore, by the third set I decided to stop because the right wrist was getting really irritated. The parallete holds didn't seem to bother them as much. They were still tough though. Thanks!
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