December 28, 2014

Daily score: 7

Workout:


A. Headstand hold tech work 15 min

100 second hold

B. Frog stand tech work 15 min

30 second hold

C. CTB pull up tech work 15 min

doubles and singles, no failures

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

30 x 5

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

30 x 5

+
Row 1 min @100%
rest 4 min
x5

all right around 270m

+
mobility 30 min

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

December 27, 2014

Daily score: 7

Workout:


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

15 hang and high hang snatches mod weight

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

5 light, 5 at 145

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

55, 65, 75, 55, 70, 80

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

6 x 5

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

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

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

December 24, 2014

Daily score: 3

Workout:


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

58, 58, 58, 63, 68, 63

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

30 x 6

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

30 x 6

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

26#, 3 x 6

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

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

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

50x15
50x15
50x15
50x15
50x15

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

December 23, 2014

Daily score: 5

Workout:


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

worked up to 88

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

45, 60, 50, 65, 50, 65

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

53x15
58x15
63x15
68x12

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

18x8
20x6
18x8
18x6

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

105x15
110x12
110x12
110x12

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

December 21, 2014

Daily score: 7

Workout:

A. Headstand hold tech work 15 min

90 second hold

B. Frog stand tech work 15 min

20 second hold

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

30 x 4

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

30 x 4 per side

+
Row 1 min @100%
rest 7 min
x5

272, 269, 279, 287, 275

+
mobility 30 min

done


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

December 20, 2014

Daily score: 8

Workout:


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

53# all technique, drills

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

130#

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

45, 65, 75, 50, 65, 80

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

done

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

10 + 2

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

December 17, 2014

Daily score: 6

Workout:

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

43, 53, 58, 58, 58

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

40x5 unbroken

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

40x5 unbroken

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

26#KB

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

35 x 5, mostly 10-15 second increments

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

40x15

40x15

50x12

50x12

50x15

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

December 16, 2014

Daily score: 7

Workout:

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

Worked up to a few reps at 88#

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

45x12
50x12
55x10
55x10
55x10

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

65x15
70x12
70x12
70x12

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

10x8
18x6
18x6
18x6

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

95x15
100x15
105x15
110x12

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

December 14, 2014

Daily score: 6

Workout:


Row 500m @100% effort
rest 10 min
x3

1:52
1:54
1:52

+
mobility 30 min

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

December 13, 2014

Daily score: 7

Workout:


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

Worked up to 83#

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

Worked up to 145 a 5# PR

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

45x10
55x10
60x10
55x10
50x10

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

10x5
18x4
18x4
18x4
18x4

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

9:53

145# Split jerk

10 rep squats with new form/tips

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

December 11, 2014

Daily score: 6

Workout:


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

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

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

53 x 15
63 x 12
63 x 12

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

62#KB

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

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

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

December 10, 2014

Daily score: 4

Workout:

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

43,48,53,58,58

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

30 x 5

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

30 x 5

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

26# KB, 6 x 5

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

30 x 5 (each 30 divided into 3 tries)

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

25 x15
35 x 15
40 x 15
45 x 15

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

December 9, 2014

Daily score: 3

Workout:

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

20 reps from 53-73 pounds

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

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

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

45 x 15
55 x 15
60 x 15

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

5 x 8
8 x 8
10 x 8

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

95 x 15
105 x12
105 x 12

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

December 7, 2014

Daily score: 5

Workout:


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

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

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

90x5
95x3
95x3
90x3
85x5

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

increments of 10-20 seconds: 40 x 5

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

10 x 2
6 x 3

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

40 x 5  unbroken

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

40

+
yoga/stretching 20 min


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

December 6, 2014

Daily score: 3

Workout:

A. Power clean; build to a tough single
123

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

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

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

6 + 100m

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