Daily score: 7
Workout:
Barbell club
A) 30 mins to work to a max 3 position clean with one jerk (high hang, hang, clean from floor and jerk)
Worked from 83 up to 113
B) Barbell cycling drills
4 snatch, 8 c and j
Rest 3 min
3 snatch, 7 c and j
Rest 2 min
2 snatch, 6 c and j
Rest 2 min
1 snatch, 5 c and j
Did: 68,73,78,83 (all power and push jerks)
Got a few good tips on my clean: to explode up versus just rocking back on the hang clean and to stay more tight in the catch. It was good practice. It's been a long time since I worked on barbell cycling and definitely notice improvement each set. First set was a little sloppy. Writing this the next day and my back is super tight. I will do some mobility work tonight. Thanks and happy new year!!!
Thursday, December 31, 2015
Monday, December 28, 2015
December 28, 2015
Daily score: 6 (worked last night)
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 4 min for quality
Done (15-35 second holds)
B. Negative ring muscle ups; accumulate 22 reps (same as sat)
Done
C. Skin the cats; 5 slow controlled reps x6/side; rest 2 min
2 sets of skin the cats, 2 sets of pull to inverted
+
10 burpees AFAP
assault bike spritn 30 secdodns @100%
rest 3 min actively
x5 sets
Done, each round about 1 minute
Legs have gotten more sore throughout the day. I did this workout before they were all that sore but now I really notice it. Quads, hami's, glutes. Worked last night and tonight and was happy just to get through the workout today so I can sleep and relax tomorrow. Workout went well. Handstands are improving. Wrists held up better through the frog stands this week. Muscle ups felt way stronger and more controlled. Two rounds of the skin the cats was all I could take nausea wise. Pulls to inverted didn't seem to make it any worse. I am definitely weaker at controlling both on the right side/shoulder. Conditioning went well. Hopefully helped get some blood moving in my sore legs. Will work on mobility and hip issues tomorrow. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 4 min for quality
Done (15-35 second holds)
B. Negative ring muscle ups; accumulate 22 reps (same as sat)
Done
C. Skin the cats; 5 slow controlled reps x6/side; rest 2 min
2 sets of skin the cats, 2 sets of pull to inverted
+
10 burpees AFAP
assault bike spritn 30 secdodns @100%
rest 3 min actively
x5 sets
Done, each round about 1 minute
Legs have gotten more sore throughout the day. I did this workout before they were all that sore but now I really notice it. Quads, hami's, glutes. Worked last night and tonight and was happy just to get through the workout today so I can sleep and relax tomorrow. Workout went well. Handstands are improving. Wrists held up better through the frog stands this week. Muscle ups felt way stronger and more controlled. Two rounds of the skin the cats was all I could take nausea wise. Pulls to inverted didn't seem to make it any worse. I am definitely weaker at controlling both on the right side/shoulder. Conditioning went well. Hopefully helped get some blood moving in my sore legs. Will work on mobility and hip issues tomorrow. Thanks!
Sunday, December 27, 2015
December 27, 2015
Daily score: 8
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set and increase avg load per set by 2.5-5# from last week)
98,103,103,108,108,113,118
B. Double barrel Front squat; 5, 5, 5, 3, 3, 3; rest 2 min
73,78,83,88,93,98
C1. Band resisted partial box pistols; 10 slow controlled reps
x4/side; rest 30 sec
10/leg x 4
C2. X band lateral walks; 12 steps in both directions x4; rest 30 sec
12/way x 4
C3. Low bridge hamstring curls; 12 slow controlled reps x4; rest 30 sec
12 x 4
C4. Weighted sorensen holds; 30 seconsd x4; rest 3 min
20# x 30sec x 4
D1. Low bench barbell step ups; 10 steps x5/leg; rest 1 min bw legs
103 x 10 steps/leg x 5
D2. HAnging knee raises; 10 reps x5; rest 1 min
10 x 5
Well it was a busy week full of indulgences and so good to be back lifting and on track. I enjoyed the 'reset' but am so glad I have this in my life. I think otherwise my lazy side would just continue to beget more laziness. Anyhow, last night I was moving the couch after putting away the Christmas tree and tweaked my low right back. It kinda shocked me and I dropped the couch and then it went away. I was nervous about it but felt good today, nearly nonexistent, and workout felt great, I wore my belt just for extra peace of mind. The other thing I learned this week is that my irritated right hip/butt is achy even when I don't workout.
On to the workout: cleans were fun. 118 x 3 was pretty tough. Double barrel squats are hard but felt better this time than I remember last time. The C series went well, pistols are harder on right leg, just stiff right hip. D series was fine, step ups are also harder on the right leg. Good to be back at it! Thanks!
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set and increase avg load per set by 2.5-5# from last week)
98,103,103,108,108,113,118
B. Double barrel Front squat; 5, 5, 5, 3, 3, 3; rest 2 min
73,78,83,88,93,98
C1. Band resisted partial box pistols; 10 slow controlled reps
x4/side; rest 30 sec
10/leg x 4
C2. X band lateral walks; 12 steps in both directions x4; rest 30 sec
12/way x 4
C3. Low bridge hamstring curls; 12 slow controlled reps x4; rest 30 sec
12 x 4
C4. Weighted sorensen holds; 30 seconsd x4; rest 3 min
20# x 30sec x 4
D1. Low bench barbell step ups; 10 steps x5/leg; rest 1 min bw legs
103 x 10 steps/leg x 5
D2. HAnging knee raises; 10 reps x5; rest 1 min
10 x 5
Well it was a busy week full of indulgences and so good to be back lifting and on track. I enjoyed the 'reset' but am so glad I have this in my life. I think otherwise my lazy side would just continue to beget more laziness. Anyhow, last night I was moving the couch after putting away the Christmas tree and tweaked my low right back. It kinda shocked me and I dropped the couch and then it went away. I was nervous about it but felt good today, nearly nonexistent, and workout felt great, I wore my belt just for extra peace of mind. The other thing I learned this week is that my irritated right hip/butt is achy even when I don't workout.
On to the workout: cleans were fun. 118 x 3 was pretty tough. Double barrel squats are hard but felt better this time than I remember last time. The C series went well, pistols are harder on right leg, just stiff right hip. D series was fine, step ups are also harder on the right leg. Good to be back at it! Thanks!
Saturday, December 19, 2015
December 19, 2015
Daily score: 6
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x5; rest 1 min
6 x 5
A2. Weighted pull up clusters; 1.1.1x5; rest 15 sec/rest 2 min
10# x 1.1.1 x 5
B. Negative ring muscle ups; accumulate 22 slow controlled reps not for time
22 with band
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x5; rest 30 sec
8 x 5
C2. Side plank; 30 seconds x5; rest 2 min
30/side x 5
+
For time:
20 burpee box jumps 20"
60 row calories
20 burpee box jumps 20"
9:04
+
D1. Assisted german hang; 30 seconsd x4; rest 30 sec
done
D2. Ring pec stretch; 30 secodns x4; rest 30 sec
done
D3. Standing shoudler extensions stretch; 30 secodns x4; rest 30 sec
done
D4. KB thoracic stretch on foam roller; 30 seconds x4; rest 30 sec
done
+
airdyne 15 min easy cool down
done
'A' went well. I started and stayed lighter this week on the weighted pull ups because I remember cheating the full range of motion last week trying to do more weight and the 10# was tough enough this week. The eccentric mu's went fine...trying to really control the transition and not drop too fast. Stir the pots were hard again but happy with the side plank this week, I was able to do all 30 seconds unbroken. WOD was kinda fun...no step-ups, all jumps up and down. The row was right around 4:00. Stretch series and AD were great! Thanks!
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x5; rest 1 min
6 x 5
A2. Weighted pull up clusters; 1.1.1x5; rest 15 sec/rest 2 min
10# x 1.1.1 x 5
B. Negative ring muscle ups; accumulate 22 slow controlled reps not for time
22 with band
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x5; rest 30 sec
8 x 5
C2. Side plank; 30 seconds x5; rest 2 min
30/side x 5
+
For time:
20 burpee box jumps 20"
60 row calories
20 burpee box jumps 20"
9:04
+
D1. Assisted german hang; 30 seconsd x4; rest 30 sec
done
D2. Ring pec stretch; 30 secodns x4; rest 30 sec
done
D3. Standing shoudler extensions stretch; 30 secodns x4; rest 30 sec
done
D4. KB thoracic stretch on foam roller; 30 seconds x4; rest 30 sec
done
+
airdyne 15 min easy cool down
done
'A' went well. I started and stayed lighter this week on the weighted pull ups because I remember cheating the full range of motion last week trying to do more weight and the 10# was tough enough this week. The eccentric mu's went fine...trying to really control the transition and not drop too fast. Stir the pots were hard again but happy with the side plank this week, I was able to do all 30 seconds unbroken. WOD was kinda fun...no step-ups, all jumps up and down. The row was right around 4:00. Stretch series and AD were great! Thanks!
December 17, 2015
Daily score: 7
Workout:
A1. Single arm KB thruster; 10 reps x4/side; rest 1 min bw sides/rest 2 min
35# x 10/side
26# x 10/side x 3
A2. Single leg snatch grip RDL; 6-8x4; rest 1 min
25kg x 6 x 4
A3. Light jefferson curls; 10 slow controlled reps x4; rest 1 min
10 x 4
+
5 sets:
10 deadlift 135#
20 wall balls
30 double unders
rest 90 sec bw sets
Lost the time it took for this! But I think it was around 21 minutes :)
+
mobility work 15-20 min
Done
Thrusters were fine at the 35# other than being single arm it pulled weird on my neck! It was pinchy enough that I thought it prudent to go down in weight. I didn't have any trouble at 26#. The RDLs were heavy and hard at 25kgs and more difficult to balance on the right leg. Jefferson curls were a wonderful stretch. The wod was fine, kinda fun. Hated the wall balls. Since I'm behind on blogging and putting this in late, the interesting thing is how sore my hamstrings were the next couple days. Thanks!
Workout:
A1. Single arm KB thruster; 10 reps x4/side; rest 1 min bw sides/rest 2 min
35# x 10/side
26# x 10/side x 3
A2. Single leg snatch grip RDL; 6-8x4; rest 1 min
25kg x 6 x 4
A3. Light jefferson curls; 10 slow controlled reps x4; rest 1 min
10 x 4
+
5 sets:
10 deadlift 135#
20 wall balls
30 double unders
rest 90 sec bw sets
Lost the time it took for this! But I think it was around 21 minutes :)
+
mobility work 15-20 min
Done
Thrusters were fine at the 35# other than being single arm it pulled weird on my neck! It was pinchy enough that I thought it prudent to go down in weight. I didn't have any trouble at 26#. The RDLs were heavy and hard at 25kgs and more difficult to balance on the right leg. Jefferson curls were a wonderful stretch. The wod was fine, kinda fun. Hated the wall balls. Since I'm behind on blogging and putting this in late, the interesting thing is how sore my hamstrings were the next couple days. Thanks!
December 16, 2015
Daily score: 7
Workout:
Barbell club
We spent 30 mins doing one snatch pull followed by one full snatch. I started light and then did most of the reps (about 8-10 sets) at 88#. We worked on my not rolling so far back on my heels and accelerating from the knee. After snatching we did squat clean singles. I started at 45 kgs and worked up to doing most reps (8-10) at 55-60 kgs. Trying to work on speed again. Thanks!
Workout:
Barbell club
We spent 30 mins doing one snatch pull followed by one full snatch. I started light and then did most of the reps (about 8-10 sets) at 88#. We worked on my not rolling so far back on my heels and accelerating from the knee. After snatching we did squat clean singles. I started at 45 kgs and worked up to doing most reps (8-10) at 55-60 kgs. Trying to work on speed again. Thanks!
Monday, December 14, 2015
December 14, 2015
Daily score: 7
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 3 min for quality
Done (15-25 second increments)
B. Negative ring muscle ups; accumulate 20 reps (same as sat)
Done, with band
C. Skin the cats; 5 slow controlled reps x5/side; rest 2 min
5x5
+
21-15-9
burpees
assault bike calories
6:35
Handstands were improved today. Rolled out of all of them. Did some headstands and shoulder stands too. 3 min frogstand was fine, wrists were getting tired by the end. Negative mu's were fun again, and hard with just a thin band. Skin the cats are harder on my right shoulder, just harder to control the motion. And I have to tuck my knees in to get started. They also make me nauseous by the 15th to 20th one...so by the time I was doing burpees I thought they may actually be 'burpees'. Lol, so funny, I know. But I lived. Wod was fine, shoulders were tired, I like burpees and the gym has brand new AD bikes that are smoothe and fancy. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 3 min for quality
Done (15-25 second increments)
B. Negative ring muscle ups; accumulate 20 reps (same as sat)
Done, with band
C. Skin the cats; 5 slow controlled reps x5/side; rest 2 min
5x5
+
21-15-9
burpees
assault bike calories
6:35
Handstands were improved today. Rolled out of all of them. Did some headstands and shoulder stands too. 3 min frogstand was fine, wrists were getting tired by the end. Negative mu's were fun again, and hard with just a thin band. Skin the cats are harder on my right shoulder, just harder to control the motion. And I have to tuck my knees in to get started. They also make me nauseous by the 15th to 20th one...so by the time I was doing burpees I thought they may actually be 'burpees'. Lol, so funny, I know. But I lived. Wod was fine, shoulders were tired, I like burpees and the gym has brand new AD bikes that are smoothe and fancy. Thanks!
Sunday, December 13, 2015
December 13, 2015
Daily score: 7
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set)
93,98,98,103,103,108,113
B. Double barrel Front squat; 5x5; rest 2 min
83,83,78,78,78
C1. Band resisted partial box pistols; 10 slow controlled reps
x3/side; rest 30 sec
10/leg x 3
C2. X band lateral walks; 12 steps in both directions x3; rest 30 sec
12/ each way x 3
C3. Low bridge hamstring curls; 12 slow controlled reps x3; rest 30 sec
12 x 3
C4. Weighted sorensen holds; 30 seconsd x3; rest 3 min
15,20,20
D1. Low bench barbell step ups; 10 steps x4/leg; rest 1 min bw legs
73,93,103,103
D2. HAnging knee raises; 10 reps x4; rest 1 min
10 x 4
Cleans were fun. Slowest part is coming up from front squat. Front squats were really hard...I was surprised how the last dip in each rep was challenging. I went down in weight to keep good form and tempo. The C series was tough. Everything harder than it seems at face value. I definitely felt my glutes and lateral thighs on the pistols and lateral walks. D went well. Stretched a bit. Thanks!
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set)
93,98,98,103,103,108,113
B. Double barrel Front squat; 5x5; rest 2 min
83,83,78,78,78
C1. Band resisted partial box pistols; 10 slow controlled reps
x3/side; rest 30 sec
10/leg x 3
C2. X band lateral walks; 12 steps in both directions x3; rest 30 sec
12/ each way x 3
C3. Low bridge hamstring curls; 12 slow controlled reps x3; rest 30 sec
12 x 3
C4. Weighted sorensen holds; 30 seconsd x3; rest 3 min
15,20,20
D1. Low bench barbell step ups; 10 steps x4/leg; rest 1 min bw legs
73,93,103,103
D2. HAnging knee raises; 10 reps x4; rest 1 min
10 x 4
Cleans were fun. Slowest part is coming up from front squat. Front squats were really hard...I was surprised how the last dip in each rep was challenging. I went down in weight to keep good form and tempo. The C series was tough. Everything harder than it seems at face value. I definitely felt my glutes and lateral thighs on the pistols and lateral walks. D went well. Stretched a bit. Thanks!
Saturday, December 12, 2015
December 11, 2015
Daily score: 7
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x4; rest 1 min
6 x 4
A2. Weighted pull up clusters; 1.1.1x4; rest 15 sec/rest 2 min
18, 15, 12.5, 10
B. Negative ring muscle ups; accumulate 20 slow controlled reps not
for time (I think you will need to configure a band around the rings
here to lower the tension so you can control the transition... try to
keep the tension as low as possible so you can work hard to control
the eccentric)
20
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x4; rest 30 sec
8 x 4
C2. Side plank; 30 seconds x4; rest 2 min
30 sec/arm x 4
+
15-12-9
burpee box jumps 20"
row calories
6:33
+
D1. Assisted german hang; 30 seconsd x3; rest 30 sec
30 x 3
D2. Ring pec stretch; 30 secodns x3; rest 30 sec
30 x 3
D3. Standing shoudler extensions stretch; 30 secodns x3; rest 30 sec
30 x 3
D4. KB thoracic stretch on foam roller; 30 seconds x3; rest 30 sec
30 x 3
+
airdyne 15 min easy cool down
Done
Back feels way better, just a faint muscle soreness. 'A' was fun. The third rep on all the pull ups was very difficult and close to a 'no rep' except for the 10#, it was easy. 'B' was super fun. The gym has some rings attached to a belt that I used versus using a band. And the good news is I can also do strict muscle ups with this apparatus. I meant to send you a video of it and see if you thought it was a useful progression at all. But I did negatives and it was fun, even have some bruises on my arms to show for it. 'C' was hard! Stir the pots are no joke. And on the left arm on set 2 and 4 I could only make 20 seconds unbroken on the side plank, then did another 10. Wod was definitely a heart racer. I stepped up on the 12 and 9 set on the box...shoulda warmed my legs up more they felt dead and heavy. Stretching was heaven, so good. And AD felt like a long time but was fine. Thanks!
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x4; rest 1 min
6 x 4
A2. Weighted pull up clusters; 1.1.1x4; rest 15 sec/rest 2 min
18, 15, 12.5, 10
B. Negative ring muscle ups; accumulate 20 slow controlled reps not
for time (I think you will need to configure a band around the rings
here to lower the tension so you can control the transition... try to
keep the tension as low as possible so you can work hard to control
the eccentric)
20
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x4; rest 30 sec
8 x 4
C2. Side plank; 30 seconds x4; rest 2 min
30 sec/arm x 4
+
15-12-9
burpee box jumps 20"
row calories
6:33
+
D1. Assisted german hang; 30 seconsd x3; rest 30 sec
30 x 3
D2. Ring pec stretch; 30 secodns x3; rest 30 sec
30 x 3
D3. Standing shoudler extensions stretch; 30 secodns x3; rest 30 sec
30 x 3
D4. KB thoracic stretch on foam roller; 30 seconds x3; rest 30 sec
30 x 3
+
airdyne 15 min easy cool down
Done
Back feels way better, just a faint muscle soreness. 'A' was fun. The third rep on all the pull ups was very difficult and close to a 'no rep' except for the 10#, it was easy. 'B' was super fun. The gym has some rings attached to a belt that I used versus using a band. And the good news is I can also do strict muscle ups with this apparatus. I meant to send you a video of it and see if you thought it was a useful progression at all. But I did negatives and it was fun, even have some bruises on my arms to show for it. 'C' was hard! Stir the pots are no joke. And on the left arm on set 2 and 4 I could only make 20 seconds unbroken on the side plank, then did another 10. Wod was definitely a heart racer. I stepped up on the 12 and 9 set on the box...shoulda warmed my legs up more they felt dead and heavy. Stretching was heaven, so good. And AD felt like a long time but was fine. Thanks!
December 9, 2015
Daily score: 6 (sore back)
Workout:
Barbell Club
Lower right back (all muscle from what I can tell) was tight and sore. I went to Barbell Club just planning to lift light weight and work on form. I lifted for about 30-45 minutes and then decided to rest as my back was just getting tired. I worked on clean and jerk singles, pause jerks, and cleans where I paused right below the knee and then went fast. Taking tomorrow off and taking a very hot epsom salt bath tonight. Thanks!
Workout:
Barbell Club
Lower right back (all muscle from what I can tell) was tight and sore. I went to Barbell Club just planning to lift light weight and work on form. I lifted for about 30-45 minutes and then decided to rest as my back was just getting tired. I worked on clean and jerk singles, pause jerks, and cleans where I paused right below the knee and then went fast. Taking tomorrow off and taking a very hot epsom salt bath tonight. Thanks!
Tuesday, December 8, 2015
December 8, 2015
Daily score: 7
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x5/side; rest 1 min
30#db x 8
25 x 8 x 4
A2. Single leg sorensen holds; 15 seconds x5/side; rest 1 min
15 sec/leg x 5
A3. Barbell hip thrusts; 8-10x5; rest 2 min
128x10
133x10
138x10
143x8
143x10
+
For time:
50 power clean 85#
50 front squat 85#
50 calories rowing
150 double unders
20:01
(4:55, 6:35, 3:34 row, 4:57)
+
mobility work 15-20 min
Done
Split squats seemed a little off with 30#, like I was trying to use my back leg so I stuck at 25. Sorensen holds were fine but are challenging. Hip thrusts are feeling stronger. Wod was harder than I thought it would be. I was tired after the cleans and squats seemed to take forever. My left deltoid kept cramping every 4th to fifth rep and I would have to shake it out. Weird. Row was fine. DUs we're going well until 75 and then I could only do 7 or so without feeling like I was gonna pee! Anyhow, I lived. Mobility was perfect for today. My right low back feels super tight, just muscle. My right leg, butt, hami needs work too. And my cramping left delt, lol. I rolled everything I could. If I can get Saturday's workout by Thursday that would be great since I need to do it early and take Saturday off. Thank you thank you!
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x5/side; rest 1 min
30#db x 8
25 x 8 x 4
A2. Single leg sorensen holds; 15 seconds x5/side; rest 1 min
15 sec/leg x 5
A3. Barbell hip thrusts; 8-10x5; rest 2 min
128x10
133x10
138x10
143x8
143x10
+
For time:
50 power clean 85#
50 front squat 85#
50 calories rowing
150 double unders
20:01
(4:55, 6:35, 3:34 row, 4:57)
+
mobility work 15-20 min
Done
Split squats seemed a little off with 30#, like I was trying to use my back leg so I stuck at 25. Sorensen holds were fine but are challenging. Hip thrusts are feeling stronger. Wod was harder than I thought it would be. I was tired after the cleans and squats seemed to take forever. My left deltoid kept cramping every 4th to fifth rep and I would have to shake it out. Weird. Row was fine. DUs we're going well until 75 and then I could only do 7 or so without feeling like I was gonna pee! Anyhow, I lived. Mobility was perfect for today. My right low back feels super tight, just muscle. My right leg, butt, hami needs work too. And my cramping left delt, lol. I rolled everything I could. If I can get Saturday's workout by Thursday that would be great since I need to do it early and take Saturday off. Thank you thank you!
Monday, December 7, 2015
December 7, 2015
Daily score: 8 (feeling healthy again)
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done, video of roll out
B1. Negative dips @41a2; accumulate 12 reps x5; rest 1 min
12 x 5 (sets of 6/3/3)
B2. Negative wide grip pull ups @41a2; 1.1.1.1x5; rest 15 sec/rest 2 min
1.1.1.1x5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x5; rest 2 min (doesn't need to be unbroken)
6x5 with hold
C2. False grip ring rows; 10 reps x5; rest 2 min
10x6
D. Swing development tech work - 10 min
Done
+
6 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
Handstand/frog stand work was fun today. I doesn't look like much but I am feeling more comfortable upside down and more stable. Dips were tough on the 5th set. I kept my legs in a hollow body/straight this week and that cut down on the sternal/upper ab tension. Pull ups were fine. Ring push ups are so hard. I did sets of 3/2/1+hold and some 4/2+hold. The 20 second hold is hard and arms shake :). False grip ring rows are fine other than that part of my wrist is soft and fragile, lol. Swing work went great today, feeling more confident. Probably because one of the coaches said I was 'there' for a MU. And I wasn't trying for that, promise! Just swinging...maybe he was being nice. Still made me happy. The burpees and AD actually was hard, brief but intense. I think last week I was starting to feel sick and didn't go as hard because this week it hurt. I worked out today because I work a long day on saturday so am shifting everything so I can take saturday off. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done, video of roll out
B1. Negative dips @41a2; accumulate 12 reps x5; rest 1 min
12 x 5 (sets of 6/3/3)
B2. Negative wide grip pull ups @41a2; 1.1.1.1x5; rest 15 sec/rest 2 min
1.1.1.1x5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x5; rest 2 min (doesn't need to be unbroken)
6x5 with hold
C2. False grip ring rows; 10 reps x5; rest 2 min
10x6
D. Swing development tech work - 10 min
Done
+
6 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
Handstand/frog stand work was fun today. I doesn't look like much but I am feeling more comfortable upside down and more stable. Dips were tough on the 5th set. I kept my legs in a hollow body/straight this week and that cut down on the sternal/upper ab tension. Pull ups were fine. Ring push ups are so hard. I did sets of 3/2/1+hold and some 4/2+hold. The 20 second hold is hard and arms shake :). False grip ring rows are fine other than that part of my wrist is soft and fragile, lol. Swing work went great today, feeling more confident. Probably because one of the coaches said I was 'there' for a MU. And I wasn't trying for that, promise! Just swinging...maybe he was being nice. Still made me happy. The burpees and AD actually was hard, brief but intense. I think last week I was starting to feel sick and didn't go as hard because this week it hurt. I worked out today because I work a long day on saturday so am shifting everything so I can take saturday off. Thanks!
Sunday, December 6, 2015
December 6, 2015
Daily score: 7 (nearly back to 100%)
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform
10 singles; rest 2 min
built to 138
123 x 9
B. Front squat - build to a 3 rep max
143
C. Back squat; 10 sets of 3 @87% 1rm; rest 3 min
156
D1. Double KB front rack walking lunges; 20 steps x5; rest 1 min
two 26# kbs x 20 x 5
D2. Sumo good mornings; 10-12x5; rest 1 min
33x12
53x10
53x12
53x12
53x12
This was a tough workout but I love it. I wanted to hit 143 on the clean but 138 was pretty tough today. The singles all felt really solid. Front squatting went well. Working on pushing hips forward and knees out on the way up. Ohhhh those back squats...every set from the first on out was a challenge...every third rep required max effort. But I did them all! Legs were shaky by the time for lunges. They did get my heart rate up. Sumo good mornings were a great stretch...right leg definitely 'catches' and is tighter than the left. Thanks!
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform
10 singles; rest 2 min
built to 138
123 x 9
B. Front squat - build to a 3 rep max
143
C. Back squat; 10 sets of 3 @87% 1rm; rest 3 min
156
D1. Double KB front rack walking lunges; 20 steps x5; rest 1 min
two 26# kbs x 20 x 5
D2. Sumo good mornings; 10-12x5; rest 1 min
33x12
53x10
53x12
53x12
53x12
This was a tough workout but I love it. I wanted to hit 143 on the clean but 138 was pretty tough today. The singles all felt really solid. Front squatting went well. Working on pushing hips forward and knees out on the way up. Ohhhh those back squats...every set from the first on out was a challenge...every third rep required max effort. But I did them all! Legs were shaky by the time for lunges. They did get my heart rate up. Sumo good mornings were a great stretch...right leg definitely 'catches' and is tighter than the left. Thanks!
December 5, 2015
Daily score: 6 (feeling 70%)
Workout:
A1. Pike HSPU (feet on box); accumulate 14 reps x6; rest 1 min
14 x 6 (sets of 9 and 5)
A2. Bent over wide grip barbell rows; 4-6x6; rest 10 sec
83x6
88x6
93x6
98x4
98x4
98x4
A3. Supinated above the pull up bar isometric hold; accumulate 25
seconds x6; rest 2 min
25 x 6 (all unbroken)
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x5; rest as needed bw
10 x 5 (4/3/3)
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x5 sets
7+burpee
7+burpee
8
8
8
+
E1. Assisted german hang; 20 seconsd x4; rest 40 sec
20 x 4
E2. Side plank on hand; 20 seconds x4; rest 40 sec
20 x 4
+
airdyne 15 min easy cool down
Done
Felt like moving and getting out and this workout actually went really well. HSPUs and rows went well. The 25 second hangs were tough, but made it all unbroken. It's funny how well swing work went after we talked about it. I think I just stressed less and did it. Working on keeping my legs together when I'm in the arch body. Leg raises went well. I managed to squeeze in another box jump on the last three rounds of the burpee box jumps. Love the german hang, feels like heaven. Side plank and AD went well. Thanks!
Workout:
A1. Pike HSPU (feet on box); accumulate 14 reps x6; rest 1 min
14 x 6 (sets of 9 and 5)
A2. Bent over wide grip barbell rows; 4-6x6; rest 10 sec
83x6
88x6
93x6
98x4
98x4
98x4
A3. Supinated above the pull up bar isometric hold; accumulate 25
seconds x6; rest 2 min
25 x 6 (all unbroken)
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x5; rest as needed bw
10 x 5 (4/3/3)
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x5 sets
7+burpee
7+burpee
8
8
8
+
E1. Assisted german hang; 20 seconsd x4; rest 40 sec
20 x 4
E2. Side plank on hand; 20 seconds x4; rest 40 sec
20 x 4
+
airdyne 15 min easy cool down
Done
Felt like moving and getting out and this workout actually went really well. HSPUs and rows went well. The 25 second hangs were tough, but made it all unbroken. It's funny how well swing work went after we talked about it. I think I just stressed less and did it. Working on keeping my legs together when I'm in the arch body. Leg raises went well. I managed to squeeze in another box jump on the last three rounds of the burpee box jumps. Love the german hang, feels like heaven. Side plank and AD went well. Thanks!
Thursday, December 3, 2015
December 3, 2015
Daily score: 5 (mild illness, sore arms)
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x4/side; rest 1 min
15#db x 8
20 x 8
25 x 8
30 x 8
A2. Single leg sorensen holds; 15 seconds x4/side; rest 1 min
15 x 4
A3. Barbell hip thrusts; 8-10x4; rest 2 min
103x10
113x10
123x10
133x10
+
15 min amrap:
15 power snatch 55#
30 double unders
15 OHS 55#
30 double unders
Not done
+
mobility work 15-20 min
Done
I'll skip how I'm feeling since I emailed about it. I will add however that my arms, chest, and upper abs have been more sore than ever before after Tuesday's workout. So...something is happening! Usually my arms barely ever get that sore. The 'A' series went fine. Just more fatigue than there should have been. The thrusters did feel lighter than before I believe though. Not sure I've ever done 133 x 10. Thanks!
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x4/side; rest 1 min
15#db x 8
20 x 8
25 x 8
30 x 8
A2. Single leg sorensen holds; 15 seconds x4/side; rest 1 min
15 x 4
A3. Barbell hip thrusts; 8-10x4; rest 2 min
103x10
113x10
123x10
133x10
+
15 min amrap:
15 power snatch 55#
30 double unders
15 OHS 55#
30 double unders
Not done
+
mobility work 15-20 min
Done
I'll skip how I'm feeling since I emailed about it. I will add however that my arms, chest, and upper abs have been more sore than ever before after Tuesday's workout. So...something is happening! Usually my arms barely ever get that sore. The 'A' series went fine. Just more fatigue than there should have been. The thrusters did feel lighter than before I believe though. Not sure I've ever done 133 x 10. Thanks!
Wednesday, December 2, 2015
December 1, 2015
Daily score: 7
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B1. Negative dips @41a2; accumulate 10 reps x5; rest 1 min
10x5
B2. Negative wide grip pull ups @41a2; 2.2.2x5; rest 30 sec/rest 2 min
2.2.2 x 5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x4; rest 2 min (doesn't need to be unbroken)
3,3 + 20 x 4
C2. False grip ring rows; 10 reps x4; rest 2 min
10 unbroken x 4
D. Swing development tech work - 10 min
Done
+
5 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
For some reason I sucked at handstands today. Practicing rolling out was fine though...a little bit of a roll and flop...not quite how I remember it going as a kid, lol. Head stands went well. Dips felt good until the 5th round, they were hard by then and I broke them into 3's. Eccentric pull-ups were all good. The ring push ups were tough after the dips. I had to do 3 and 3 with the hold. The hold is challenging. False grip ring rows felt great. Swing work was okay...I think I need to try some specific drills because I do little swings and big swings on rings and bar and kinda feel like I'm not super focused on what I should be working on....? Burpees and bike felt fine, plenty of rest. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B1. Negative dips @41a2; accumulate 10 reps x5; rest 1 min
10x5
B2. Negative wide grip pull ups @41a2; 2.2.2x5; rest 30 sec/rest 2 min
2.2.2 x 5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x4; rest 2 min (doesn't need to be unbroken)
3,3 + 20 x 4
C2. False grip ring rows; 10 reps x4; rest 2 min
10 unbroken x 4
D. Swing development tech work - 10 min
Done
+
5 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
For some reason I sucked at handstands today. Practicing rolling out was fine though...a little bit of a roll and flop...not quite how I remember it going as a kid, lol. Head stands went well. Dips felt good until the 5th round, they were hard by then and I broke them into 3's. Eccentric pull-ups were all good. The ring push ups were tough after the dips. I had to do 3 and 3 with the hold. The hold is challenging. False grip ring rows felt great. Swing work was okay...I think I need to try some specific drills because I do little swings and big swings on rings and bar and kinda feel like I'm not super focused on what I should be working on....? Burpees and bike felt fine, plenty of rest. Thanks!
Sunday, November 29, 2015
November 29, 2015
Daily score: 7
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform 8
singles; rest 2 min
143
128x8
B. Front squat - build to a max
163 (8# PR)
C. Back squat; 10 sets of 3 @85% 1rm; rest 3 min
10x3 at 153#
D1. Double KB front rack walking lunges; 20 steps x4; rest 1 min
25#kbs 20x4
D2. Sumo good mornings; 10-12x4; rest 1 min
33x12
43x12
53x12
63x12
Hit 143 pretty solid on the squat clean, a little slow coming up out of the front squat but not bad. The singles at 128 all felt good. 163 was a solid front squat. Tried 168 and didn't seem close. The back squats...ouch. I may be very sore all week. One of the worst things was just resting the bar on my sore traps! Every third rep was difficult. I would lose my back a little and then hips would go back and knees in. So working on fighting that. Felt good to squat 'heavy' though. Lunges felt soooo heavy on tired legs. Was just happy I was moving. Good morning were a nice stretch and hard at the same time. Thanks!
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform 8
singles; rest 2 min
143
128x8
B. Front squat - build to a max
163 (8# PR)
C. Back squat; 10 sets of 3 @85% 1rm; rest 3 min
10x3 at 153#
D1. Double KB front rack walking lunges; 20 steps x4; rest 1 min
25#kbs 20x4
D2. Sumo good mornings; 10-12x4; rest 1 min
33x12
43x12
53x12
63x12
Hit 143 pretty solid on the squat clean, a little slow coming up out of the front squat but not bad. The singles at 128 all felt good. 163 was a solid front squat. Tried 168 and didn't seem close. The back squats...ouch. I may be very sore all week. One of the worst things was just resting the bar on my sore traps! Every third rep was difficult. I would lose my back a little and then hips would go back and knees in. So working on fighting that. Felt good to squat 'heavy' though. Lunges felt soooo heavy on tired legs. Was just happy I was moving. Good morning were a nice stretch and hard at the same time. Thanks!
Saturday, November 28, 2015
November 28, 2015
Daily score: 6 (sore)
Workout:
A1. Pike HSPU (feet on box); accumulate 12 reps x6; rest 1 min
12 x 6
A2. Bent over wide grip barbell rows; 6-8x6; rest 10 sec
83x6
83x7
83x6
83x6
83x7
83x7
A3. Supinated above the pull up bar isometric hold; accumulate 20
seconds x6; rest 2 min
20 sec unbroken x 6
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x4; rest as needed bw
10 x 4
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x4 sets (no pacing, max effort on all sets)
7+1 burpee for all 4 sets
+
E1. Assisted german hang; 20 seconsd x3; rest 40 sec
20x3
E2. Side plank on hand; 20 seconds x3; rest 40 sec
20x3/side
+
airdyne 15 min easy cool down
Done, 90 cal
My traps were so sore this morning. The 'A' series went fine, just all my pulling muscles were tight and sore. I did all the hangs unbroken. Right shoulder was pinchy on the bigger swings so I stayed small and tight. It actually got better as I worked. Straight leg raises were good, most I could do unbroken was 5. Burpee box overs were fun, quick. The German hang was heaven. My new favorite stretch. Plank good- 20 seconds is totally doable. And the AD was a nice cool down, hopefully worked out some of my soreness. Thanks!
Workout:
A1. Pike HSPU (feet on box); accumulate 12 reps x6; rest 1 min
12 x 6
A2. Bent over wide grip barbell rows; 6-8x6; rest 10 sec
83x6
83x7
83x6
83x6
83x7
83x7
A3. Supinated above the pull up bar isometric hold; accumulate 20
seconds x6; rest 2 min
20 sec unbroken x 6
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x4; rest as needed bw
10 x 4
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x4 sets (no pacing, max effort on all sets)
7+1 burpee for all 4 sets
+
E1. Assisted german hang; 20 seconsd x3; rest 40 sec
20x3
E2. Side plank on hand; 20 seconds x3; rest 40 sec
20x3/side
+
airdyne 15 min easy cool down
Done, 90 cal
My traps were so sore this morning. The 'A' series went fine, just all my pulling muscles were tight and sore. I did all the hangs unbroken. Right shoulder was pinchy on the bigger swings so I stayed small and tight. It actually got better as I worked. Straight leg raises were good, most I could do unbroken was 5. Burpee box overs were fun, quick. The German hang was heaven. My new favorite stretch. Plank good- 20 seconds is totally doable. And the AD was a nice cool down, hopefully worked out some of my soreness. Thanks!
Friday, November 27, 2015
November 27, 2015
Daily score: 7
Workout:
DT at home with friends
113#, 17:54
Yesterday was a loooong day. Up for 21 hours. Flew to southern cal and back all in the same day. Not my planning for the record. It was very enjoyable family time. Just exhausted when I got home and fell right into bed. Woke up and did this with friends at 9:30a. Was actually feeling pretty good energy wise. Guessing tomorrow will be when I feel tired. Last year I did 105 so I wanted to go up in weight and am glad I did. I actually performed better and it felt cleaner than I thought it would. I remember last year really struggling and having to break up the push jerks more. I did all the way through 4 rounds as follows: 11dl, 1dl+5hc, 3hc,1hc+6pj. The 4th round I failed the 6th pj and had to do a single. The fifth round I did 11dl, 1dl+4hc, 4hc, 1hc+3pj, 3pj. Mostly super fun and not actually that painful. And my friends all improved a lot this year too. So fun. Thanks and Happy Thanksgiving! I say it everyday but I hope you really know how much what we are doing together impacts my life in a powerful and positive way. I would rather give up bacon than TTT...and that's a serious compliment ;).
Workout:
DT at home with friends
113#, 17:54
Yesterday was a loooong day. Up for 21 hours. Flew to southern cal and back all in the same day. Not my planning for the record. It was very enjoyable family time. Just exhausted when I got home and fell right into bed. Woke up and did this with friends at 9:30a. Was actually feeling pretty good energy wise. Guessing tomorrow will be when I feel tired. Last year I did 105 so I wanted to go up in weight and am glad I did. I actually performed better and it felt cleaner than I thought it would. I remember last year really struggling and having to break up the push jerks more. I did all the way through 4 rounds as follows: 11dl, 1dl+5hc, 3hc,1hc+6pj. The 4th round I failed the 6th pj and had to do a single. The fifth round I did 11dl, 1dl+4hc, 4hc, 1hc+3pj, 3pj. Mostly super fun and not actually that painful. And my friends all improved a lot this year too. So fun. Thanks and Happy Thanksgiving! I say it everyday but I hope you really know how much what we are doing together impacts my life in a powerful and positive way. I would rather give up bacon than TTT...and that's a serious compliment ;).
November 25, 2015
Daily score: 6
Workout:
Barbell club
Barbell club was cancelled so I did my own version at home. I did 10 mins of high hang squat snatches at 78, singles. Then 20 mins of full snatch working to heavy. I hit 108 solid so went for 113 and nailed it! Soooooo exciting! I paused in the bottom of the squat a second to stabilize but other than that it was pretty clean. I can't tell you how good that feels :). Other than I'm sure you know the feeling. I didn't push beyond that...moved on to some 3 rep hang cleans and then some mobility. Totaled one hour of time. Had to wrap up and get to bed to wake up at 3:30a to catch a plane to grandmas house :). Thanks!
Workout:
Barbell club
Barbell club was cancelled so I did my own version at home. I did 10 mins of high hang squat snatches at 78, singles. Then 20 mins of full snatch working to heavy. I hit 108 solid so went for 113 and nailed it! Soooooo exciting! I paused in the bottom of the squat a second to stabilize but other than that it was pretty clean. I can't tell you how good that feels :). Other than I'm sure you know the feeling. I didn't push beyond that...moved on to some 3 rep hang cleans and then some mobility. Totaled one hour of time. Had to wrap up and get to bed to wake up at 3:30a to catch a plane to grandmas house :). Thanks!
Wednesday, November 25, 2015
November 24, 2015
Daily score: 7
Workout:
A. HS hold against wall; 35 secodns x10; rest 25 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
35 x 7
B1. TnG push jerk; 5 reps x8; rest 30 sec (all at 95+)
98
103
108
113
113
B2. Supinated strict pull ups; 7 reps AFAP x8; rest 90 sec
45 sec
34
34
42
35
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x5; rest 2 min
4, 5, 5, 4
D. Swing development tech work - 10 min
done
+
10 burpees AFAP
airdyne sprint 15 seconds @100%
rest 2 min
x5 sets
done
+
mobility work
I knew I was crunched for time on this one because I had to go after work and get it done before the gym closed. So I had to shave a little bit off. I did 4 handstands, rested 5 mins then did another 3. They were very challenging with the short 25 sec rest. Push jerk/pull ups went well. I actually think my push jerk technique improves when it gets heavier...I actually get under faster and lower. Ring push ups were fine, hard. Swing work was okay...right shoulder got a little sore so I stayed off the rings. I did the full five rounds of conditioning and then had to run. Thanks!
Workout:
A. HS hold against wall; 35 secodns x10; rest 25 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
35 x 7
B1. TnG push jerk; 5 reps x8; rest 30 sec (all at 95+)
98
103
108
113
113
B2. Supinated strict pull ups; 7 reps AFAP x8; rest 90 sec
45 sec
34
34
42
35
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x5; rest 2 min
4, 5, 5, 4
D. Swing development tech work - 10 min
done
+
10 burpees AFAP
airdyne sprint 15 seconds @100%
rest 2 min
x5 sets
done
+
mobility work
I knew I was crunched for time on this one because I had to go after work and get it done before the gym closed. So I had to shave a little bit off. I did 4 handstands, rested 5 mins then did another 3. They were very challenging with the short 25 sec rest. Push jerk/pull ups went well. I actually think my push jerk technique improves when it gets heavier...I actually get under faster and lower. Ring push ups were fine, hard. Swing work was okay...right shoulder got a little sore so I stayed off the rings. I did the full five rounds of conditioning and then had to run. Thanks!
Sunday, November 22, 2015
November 22, 2015
Daily score: 6 (sore legs)
Workout:
A. Squat clean tech work 20 min (start light and build heavy as you go)
143!!!! (10# squat clean PR)
B. Front squat; 5x5 @84% 1rm; rest 2 min
130x5x5
C. Back squat; 30 for time @74% 1rm
133x30= 3:38
D1. DB crossover step ups; 8 slow controlled reps x5; rest 30 sec
15# dbs x 8/side x 5
D2. Single leg snatch grip RDL; 8-10x5/side; rest 30 sec bw sides
8/side x 5 with 33# bar
I was still pretty sore today, inner legs, hami's, and butt. I thought about doing this tomorrow because of the soreness but I didn't want to get off schedule and was hoping maybe it would help to move. So I waited as late in the day as I could and took my time warming up. I did this alone in my garage. Started a clock and just did one rep squat clean at a time adding 5# weight each rep. I didn't keep track of the weight just kept adding. I hit 143 at the end of the 20 minutes and was so excited when I added it up! Knees came in a little coming up out of the front squat but other than that it was solid. And I didn't fail any reps. So exciting. The front squats were the hardest part of this workout. 5th rep was tough every set. Back squats went so much better this week. I did 10, 10, 5, 5. Last week I had to use the jerk blocks for these so maybe that was another reason I was slower last week. But I also just felt pumped today after that PR and just attacked the challenge. Legs were definitely spent after the 30 back squats. D went fine, just tedious and tired legs. Hami's and inner legs were still the most sore after and I rolled out for a bit. Thanks!
Workout:
A. Squat clean tech work 20 min (start light and build heavy as you go)
143!!!! (10# squat clean PR)
B. Front squat; 5x5 @84% 1rm; rest 2 min
130x5x5
C. Back squat; 30 for time @74% 1rm
133x30= 3:38
D1. DB crossover step ups; 8 slow controlled reps x5; rest 30 sec
15# dbs x 8/side x 5
D2. Single leg snatch grip RDL; 8-10x5/side; rest 30 sec bw sides
8/side x 5 with 33# bar
I was still pretty sore today, inner legs, hami's, and butt. I thought about doing this tomorrow because of the soreness but I didn't want to get off schedule and was hoping maybe it would help to move. So I waited as late in the day as I could and took my time warming up. I did this alone in my garage. Started a clock and just did one rep squat clean at a time adding 5# weight each rep. I didn't keep track of the weight just kept adding. I hit 143 at the end of the 20 minutes and was so excited when I added it up! Knees came in a little coming up out of the front squat but other than that it was solid. And I didn't fail any reps. So exciting. The front squats were the hardest part of this workout. 5th rep was tough every set. Back squats went so much better this week. I did 10, 10, 5, 5. Last week I had to use the jerk blocks for these so maybe that was another reason I was slower last week. But I also just felt pumped today after that PR and just attacked the challenge. Legs were definitely spent after the 30 back squats. D went fine, just tedious and tired legs. Hami's and inner legs were still the most sore after and I rolled out for a bit. Thanks!
Saturday, November 21, 2015
November 21, 2015
Daily score: 5 (sore)
Workout:
Row 10 min easy
Run 10 min easy
+
mobility work 20-30 min
Done
You are a smart man. I'm not sure I could have done much beyond this today. I didn't realize how stiff and sore I was until I started moving. Mostly butt and hami's. Other than soreness I feel good! Thanks!
Workout:
Row 10 min easy
Run 10 min easy
+
mobility work 20-30 min
Done
You are a smart man. I'm not sure I could have done much beyond this today. I didn't realize how stiff and sore I was until I started moving. Mostly butt and hami's. Other than soreness I feel good! Thanks!
Friday, November 20, 2015
November 20, 2015
Daily score: 6 (worked last night)
Workout:
A. Barbell walking lunges; 20 steps x3; rest 2 min
93 x 20 x 3
B. Single leg RDL; 8-10x4; rest 1 min bw sides
33x10
43x10
53x8
53x8
+
10 sets:
10 thrusters 55#
20 double unders
10 power snatch 55#
200m row
rest 2 min bw sets
50:59
(2:51,3:10,3:16,3:34,3:27,3:17,3:18,3:26,3:30,3:04)
+
mobility work 15-20 min
A and B felt great. I felt better today than yesterday energy wise even after working. But this wod...seemed so nice on paper. I really wanted a reason to cut it in half. But I'm proud of it. Did everything unbroken except one set of DU's that I tripped up. Thrusters were no problem. Snatches were the hard part. Left hand grip got tired and I just get sloppy at light weight power snatch. I got a few coaching tips during my rest- to try and be fast through the middle and use my legs not back. Rounds 6,7,8 sucked. And then I knew I was going to live :). Thanks!
Workout:
A. Barbell walking lunges; 20 steps x3; rest 2 min
93 x 20 x 3
B. Single leg RDL; 8-10x4; rest 1 min bw sides
33x10
43x10
53x8
53x8
+
10 sets:
10 thrusters 55#
20 double unders
10 power snatch 55#
200m row
rest 2 min bw sets
50:59
(2:51,3:10,3:16,3:34,3:27,3:17,3:18,3:26,3:30,3:04)
+
mobility work 15-20 min
A and B felt great. I felt better today than yesterday energy wise even after working. But this wod...seemed so nice on paper. I really wanted a reason to cut it in half. But I'm proud of it. Did everything unbroken except one set of DU's that I tripped up. Thrusters were no problem. Snatches were the hard part. Left hand grip got tired and I just get sloppy at light weight power snatch. I got a few coaching tips during my rest- to try and be fast through the middle and use my legs not back. Rounds 6,7,8 sucked. And then I knew I was going to live :). Thanks!
Wednesday, November 18, 2015
November 18, 2015
Daily score: 4
Workout:
Barbell Club
10 sets of 3 position snatch (high, knee, floor)
30kg, 30, 30, 30, 35 x 6 sets
8 sets of one clean pull followed by one clean and jerk
45, 45, 45, 50, 50, 50, 55, 55
I put the day as a four based on how I felt lifting. Everything felt heavy and I felt sluggish. I tried to overcome it mentally but no luck. I kept sitting between lifts out of breath and even a little light headed. I don't really know why...I was looking forward to lifting but just lost my steam. Well I can come up with some possibilities for why, but still, I'm not sick or anything. Maybe I just didn't time eating well, I am sore from the week, too much enthusiasm in the last few workouts? Anyway, I just stayed light weight and focused on technique and the cues I received and making it through. My jerk was the most improved. I'm hitting the right positions more consistently and I can feel it is more stable. Hoping a good night's rest will do the trick and I will wake up feeling renewed. Thanks!
Workout:
Barbell Club
10 sets of 3 position snatch (high, knee, floor)
30kg, 30, 30, 30, 35 x 6 sets
8 sets of one clean pull followed by one clean and jerk
45, 45, 45, 50, 50, 50, 55, 55
I put the day as a four based on how I felt lifting. Everything felt heavy and I felt sluggish. I tried to overcome it mentally but no luck. I kept sitting between lifts out of breath and even a little light headed. I don't really know why...I was looking forward to lifting but just lost my steam. Well I can come up with some possibilities for why, but still, I'm not sick or anything. Maybe I just didn't time eating well, I am sore from the week, too much enthusiasm in the last few workouts? Anyway, I just stayed light weight and focused on technique and the cues I received and making it through. My jerk was the most improved. I'm hitting the right positions more consistently and I can feel it is more stable. Hoping a good night's rest will do the trick and I will wake up feeling renewed. Thanks!
November 17, 2015
Daily score: 7
Workout:
A. HS hold against wall; 30 secodns x10; rest 30 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
30 x 10
B1. TnG push jerk; 5 reps x8; rest 30 sec
83, 93, 93, 98 x 5
B2. Supinated strict pull ups; amrap in 30 seconds x8; rest 90 sec
6, 6, 4, 6, 6, 5, 6, 5
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x4; rest 2 min
4, 4, 4, 4
D. Swing development tech work - 10 min
done
+
3 rounds for time:
30 calories airdyne
20 burpees
14:38 (2:55, 1:26, 3:51, 1:22, 3:44, 1:18)
The 5th and 10th handstand were tough. Push jerk and supinated pull ups went well. Ring push ups were kinda fun...I maybe could have done more reps but then the 20 second hold may not have happened. Swing work felt good today so I did some swinging on the rings. The coach saw me a recommended I put something between my ankles to help me keep my legs together. It was tough for me. But the shoulders felt great! The WOD was good...I love burpees :)...even the AD didn't hurt that bad. Thanks!
Workout:
A. HS hold against wall; 30 secodns x10; rest 30 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
30 x 10
B1. TnG push jerk; 5 reps x8; rest 30 sec
83, 93, 93, 98 x 5
B2. Supinated strict pull ups; amrap in 30 seconds x8; rest 90 sec
6, 6, 4, 6, 6, 5, 6, 5
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x4; rest 2 min
4, 4, 4, 4
D. Swing development tech work - 10 min
done
+
3 rounds for time:
30 calories airdyne
20 burpees
14:38 (2:55, 1:26, 3:51, 1:22, 3:44, 1:18)
The 5th and 10th handstand were tough. Push jerk and supinated pull ups went well. Ring push ups were kinda fun...I maybe could have done more reps but then the 20 second hold may not have happened. Swing work felt good today so I did some swinging on the rings. The coach saw me a recommended I put something between my ankles to help me keep my legs together. It was tough for me. But the shoulders felt great! The WOD was good...I love burpees :)...even the AD didn't hurt that bad. Thanks!
Monday, November 16, 2015
November 16, 2015
Daily score: 7
Workout:
A. Squat clean tech work 15-20 min (work up to 90% 1rm and just work
on positions and refinement)
45-60kgs
B. Front squat; 5x5 @80% 1rm; rest 2 min
56kgx5x5
C. Back squat; 30 for time @70% 1rm
56kgx30= 5:24
D1. DB crossover step ups; 6 slow controlled reps x5; rest 30 sec
20#dbs x 6/leg x 5
D2. Single leg snatch grip RDL; 6-8x5/side; rest 30 sec bw sides
15kg x 6
15 x 6
15 x 7
15 x 7
15 x 6
I hit 60kg three times cleaning before I calculated the weight and realized I didn't need to add to get to 90%, I needed to subtract. It was good practice. FS felt good. I got some coaching to try and widen my squat stance a bit to help make more room in the bottom of my squat and stay more vertical. So I worked on the today. The weight was the same for my back squat and felt good. Legs were tired at this point. D went well but just tedious. The rdls are harder on the right leg. Thanks!!!
Workout:
A. Squat clean tech work 15-20 min (work up to 90% 1rm and just work
on positions and refinement)
45-60kgs
B. Front squat; 5x5 @80% 1rm; rest 2 min
56kgx5x5
C. Back squat; 30 for time @70% 1rm
56kgx30= 5:24
D1. DB crossover step ups; 6 slow controlled reps x5; rest 30 sec
20#dbs x 6/leg x 5
D2. Single leg snatch grip RDL; 6-8x5/side; rest 30 sec bw sides
15kg x 6
15 x 6
15 x 7
15 x 7
15 x 6
I hit 60kg three times cleaning before I calculated the weight and realized I didn't need to add to get to 90%, I needed to subtract. It was good practice. FS felt good. I got some coaching to try and widen my squat stance a bit to help make more room in the bottom of my squat and stay more vertical. So I worked on the today. The weight was the same for my back squat and felt good. Legs were tired at this point. D went well but just tedious. The rdls are harder on the right leg. Thanks!!!
Saturday, November 14, 2015
November 14, 2015
Daily score: 8
Workout:
A. Pause Split jerk; 3 reps x6; rest 2 min
All at 35kg
B1. Pike HSPU (feet on box); accumulate 10 reps x6; rest 1 min
10x6
B2. Ring rows @31x3; accumulate 10 perfect reps x6; rest 2 min
10x6
C. Swing development tech work 15 min
Done
+
21-15-9
TTB
burpee box jump overs 20"
8:26
+
D1. Incline Y raises; 12-15x5; rest 1 min
5#dbs, 12x5
D2. Powell raises; 10-12x5; rest 1 min
5#db, 10x5
D3. Serratus slides on wall with foam roller; 5 slow controlled reps
x5; rest 1 min
5x5
+
airdyne 15 min easy cool down
Ran out of time
Jerks were awesome. Coach Jenn came in and watched me and gave me some great tips about speed and hitting positions. She told me to stay light and get it right and fast before adding weight, so I did. It was challenging to pause and not lean forward coming out of the dip. Good stuff. B went fine. The hspus felt easier this week. Swing work was good. WOD was fun. No pain with T2B!!!!!! So great. But the most I strung together was 4, I need to work on that again. D went well. And then I had to run because I had an appointment and this took longer than I had planned. Thanks!
Workout:
A. Pause Split jerk; 3 reps x6; rest 2 min
All at 35kg
B1. Pike HSPU (feet on box); accumulate 10 reps x6; rest 1 min
10x6
B2. Ring rows @31x3; accumulate 10 perfect reps x6; rest 2 min
10x6
C. Swing development tech work 15 min
Done
+
21-15-9
TTB
burpee box jump overs 20"
8:26
+
D1. Incline Y raises; 12-15x5; rest 1 min
5#dbs, 12x5
D2. Powell raises; 10-12x5; rest 1 min
5#db, 10x5
D3. Serratus slides on wall with foam roller; 5 slow controlled reps
x5; rest 1 min
5x5
+
airdyne 15 min easy cool down
Ran out of time
Jerks were awesome. Coach Jenn came in and watched me and gave me some great tips about speed and hitting positions. She told me to stay light and get it right and fast before adding weight, so I did. It was challenging to pause and not lean forward coming out of the dip. Good stuff. B went fine. The hspus felt easier this week. Swing work was good. WOD was fun. No pain with T2B!!!!!! So great. But the most I strung together was 4, I need to work on that again. D went well. And then I had to run because I had an appointment and this took longer than I had planned. Thanks!
Thursday, November 12, 2015
November 11, 2015
Daily score: 8
Workout:
Barbell Club
7 sets of 2 high hang squat snatch:
35kg, 35, 35, 35, 40, 40, 40
Clean and jerk singles:
35, 45, 50, 55, 60, 60, 50, 45, 45, 45, 45, 45, 45, 45, 45, 45
I had such a great experience at Barbell Club. Really looking forward to this being a part of my weekly routine. It is a kilo only environment I was instructed so I am going to make an effort to start talking about weight in kilos. Is that okay with you? Will it screw up my blog if I start posting things in kilos?
The coach thought my snatches looked pretty good. The only note he had was that maybe if I widened my stance in my landing squat I would have more room to get my body more vertical.
I received lots of great coaching on my clean and jerk. A nearly overwhelming amount. But very clear tips that I think I will be able to work on. First though, I hit 60 twice. Just slow coming up out of the squat as usual. Tips I got: I need to go faster from the knee. Duh. I am slow, I know. She had me do a bunch of the 45s with a pause at the knee and then explode and those reps felt good. Next: widened my grip. Next: squeeze my butt and torque my legs out prior to the dip for the jerk in order to keep from dipping forward and to engage my glutes. It's amazing how the 'squeeze your butt' cue really forced me to do this better. Then: adjusting my jerk landing so that my back knee lands more bent and front shin is vertical not leaning forward. Lastly: catching the jerk with elbows back by ears, basically bar more back over center of gravity. They said I was slightly forward and needed to let the bar go back and my head come through more. So...good stuff. I was a lot of fun.
Thanks!
Workout:
Barbell Club
7 sets of 2 high hang squat snatch:
35kg, 35, 35, 35, 40, 40, 40
Clean and jerk singles:
35, 45, 50, 55, 60, 60, 50, 45, 45, 45, 45, 45, 45, 45, 45, 45
I had such a great experience at Barbell Club. Really looking forward to this being a part of my weekly routine. It is a kilo only environment I was instructed so I am going to make an effort to start talking about weight in kilos. Is that okay with you? Will it screw up my blog if I start posting things in kilos?
The coach thought my snatches looked pretty good. The only note he had was that maybe if I widened my stance in my landing squat I would have more room to get my body more vertical.
I received lots of great coaching on my clean and jerk. A nearly overwhelming amount. But very clear tips that I think I will be able to work on. First though, I hit 60 twice. Just slow coming up out of the squat as usual. Tips I got: I need to go faster from the knee. Duh. I am slow, I know. She had me do a bunch of the 45s with a pause at the knee and then explode and those reps felt good. Next: widened my grip. Next: squeeze my butt and torque my legs out prior to the dip for the jerk in order to keep from dipping forward and to engage my glutes. It's amazing how the 'squeeze your butt' cue really forced me to do this better. Then: adjusting my jerk landing so that my back knee lands more bent and front shin is vertical not leaning forward. Lastly: catching the jerk with elbows back by ears, basically bar more back over center of gravity. They said I was slightly forward and needed to let the bar go back and my head come through more. So...good stuff. I was a lot of fun.
Thanks!
Tuesday, November 10, 2015
November 10, 2015
Daily score: 8
Workout:
Row 15 min easy
3378m
airdyne 15 min easy
4.6 miles
+
locomotion work 15-20 min
Done (the beginner series from Ido Portal)
Everything went well today. The walk and kick into handstand felt way better than last time. I also worked on bridges, not walking just holding. All good. Thanks!
Workout:
Row 15 min easy
3378m
airdyne 15 min easy
4.6 miles
+
locomotion work 15-20 min
Done (the beginner series from Ido Portal)
Everything went well today. The walk and kick into handstand felt way better than last time. I also worked on bridges, not walking just holding. All good. Thanks!
November 9, 2015
Daily score: 8
Workout:
A1. HS hold against wall; 40 secodns x6; rest 30 sec
40x6
A2. Push press; 4-6x6; rest 3 min
88x6
93x6
98x6
103x4
103x5
103x5
B. Strict pull up clusters; amrap.amrap.amrap x4; rest 30 sec/rest 3 min
5,3,3
5,3,2
4,3,2
4,2,2
C. Frog stand; accumulate 3 min not for time
Done (one 45 sec hold, mostly around 30 sec holds)
D. Swing development tech work - 10 min
Done
+
15 min armap:
15 KBS 1.5 pood
15 burpees
5 rounds + 15 + 6
Round times/KB splits:
2:05/15 unbroken
2:45/9 and 6
2:36/9 and 6
2:43/9 and 6
2:53/9 and 6
1:58 for 15+6/8 and 4 and 3
Workout:
A1. HS hold against wall; 40 secodns x6; rest 30 sec
40x6
A2. Push press; 4-6x6; rest 3 min
88x6
93x6
98x6
103x4
103x5
103x5
B. Strict pull up clusters; amrap.amrap.amrap x4; rest 30 sec/rest 3 min
5,3,3
5,3,2
4,3,2
4,2,2
C. Frog stand; accumulate 3 min not for time
Done (one 45 sec hold, mostly around 30 sec holds)
D. Swing development tech work - 10 min
Done
+
15 min armap:
15 KBS 1.5 pood
15 burpees
5 rounds + 15 + 6
Round times/KB splits:
2:05/15 unbroken
2:45/9 and 6
2:36/9 and 6
2:43/9 and 6
2:53/9 and 6
1:58 for 15+6/8 and 4 and 3
I felt great and was excited for this workout. Handstands are feeling so much more stable than a year ago. It feels more muscular than elbow bone on bone like in the past. Pretty cool to feel the difference. Push press was fun. I do end up hopping back a bit and did most of them touch and go. Tried really hard to be aggressive and lock the elbows out quick. I was mad at my strict pull ups...I have a goal of getting 10 unbroken and I've done 8 before...so 5 seemed shabby. But I did go hard on the push press so I guess it is what it is. Other than my thinking I'm stronger than I am, pull ups were fine. Frog stand was fun. Swing work was just okay today...shoulder got kinda pinchy on the rings so I stayed on the bar. I had some anxiety about the heavy kbs because I remember a couple weeks ago how heavy it felt and how sore I was the next day in the upper back. But as soon as I cranked out the first set of 15 unbroken I had to admit it was not too heavy I just needed to believe in myself and not back down. I have to say, the burpees were tough after that first unbroken set. I broke up the rest and never stopped on the burpees. It was actually a really satisfying wod. I am writing this the next day and I'm not really that sore. Feels good. Thanks!
Sunday, November 8, 2015
November 8, 2015
Daily score: 8
Workout:
Weightlifting Cert with Burgener
What an amazing weekend. I feel like a sponge and so hoping to retain all the information. I learned a lot about how to coach: cues, seeing faults, drills, etc. But I also feel like I learned and grew a lot as a lifter. The biggest thing was to correct unloading my legs or raising my butt vs. keeping the same back angle on the way to the down and finish on both the snatch and clean. I learned to focus on keeping my chest up and using a focal point to prevent dropping my chest and raising my butt. Funny thing is- it worked! Made the weight lighter! I also think I was setting up with my feet too wide and starting from the ground with my weight to far back in my heels, so I changed that a bit too. We never really snatched heavy but we did add weight on the clean and I 'squat' clean and jerked 133 twice :). Which is a 5# PR for a squat clean anyway. I didn't go for more than that because it wasn't supposed to be about that. But the coach said I hit the positions well, I just need to be more aggressive and come out of the bottom faster. We also did some front squat work and again I was instructed that I MUST come up more powerfully every time. The thing is - it doesn't take much weight for me to feel like it's heavy in a front squat. Maybe this is why wall balls kill me ;). Jerk work seemed solid. Anyway, all and all a really great time. I also made some good connections and reignited my passion for this community and coaching. So...I'm all fired up! Let's get to work :)
Workout:
Weightlifting Cert with Burgener
What an amazing weekend. I feel like a sponge and so hoping to retain all the information. I learned a lot about how to coach: cues, seeing faults, drills, etc. But I also feel like I learned and grew a lot as a lifter. The biggest thing was to correct unloading my legs or raising my butt vs. keeping the same back angle on the way to the down and finish on both the snatch and clean. I learned to focus on keeping my chest up and using a focal point to prevent dropping my chest and raising my butt. Funny thing is- it worked! Made the weight lighter! I also think I was setting up with my feet too wide and starting from the ground with my weight to far back in my heels, so I changed that a bit too. We never really snatched heavy but we did add weight on the clean and I 'squat' clean and jerked 133 twice :). Which is a 5# PR for a squat clean anyway. I didn't go for more than that because it wasn't supposed to be about that. But the coach said I hit the positions well, I just need to be more aggressive and come out of the bottom faster. We also did some front squat work and again I was instructed that I MUST come up more powerfully every time. The thing is - it doesn't take much weight for me to feel like it's heavy in a front squat. Maybe this is why wall balls kill me ;). Jerk work seemed solid. Anyway, all and all a really great time. I also made some good connections and reignited my passion for this community and coaching. So...I'm all fired up! Let's get to work :)
Tuesday, November 3, 2015
November 3, 2015
Daily score: 6 cranky, tweaked neck
Workout:
A1. HS hold against wall; 30 secodns x5; rest 30 sec
30x5
A2. Push press; 6-8x5; rest 3 min
83x7
83x8
88x6
88x7
88x7
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 2 min
9,7,7
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x6; rest 90 sec
26#kbs, 30x6
D. Swing development tech work - 10 min
Done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x4
rest 3 min
x3 (12 total intervals)
Burpee box jumps: 6,7,7,7/8,8,8,7/7,7,7,7
AD: 30secx12
Not in the best mood today and just felt like things were a struggle all day at work. I also slept wrong and had a tweaked neck/tension headache. Nothing that seemed bad enough to keep me from working out though. In fact it feels better now after the workout. HS and push press went well. So did pull ups. Barbell carries are still fun and challenging. Swing work- used rings some today, was okay. The conditioning hurt and by then I was hungry and it was getting late. But I was happy I figured out how to squeeze more burpee box jumps in than last week. I pushed hard. And I feel better in general now...after eating :). Thanks!
Workout:
A1. HS hold against wall; 30 secodns x5; rest 30 sec
30x5
A2. Push press; 6-8x5; rest 3 min
83x7
83x8
88x6
88x7
88x7
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 2 min
9,7,7
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x6; rest 90 sec
26#kbs, 30x6
D. Swing development tech work - 10 min
Done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x4
rest 3 min
x3 (12 total intervals)
Burpee box jumps: 6,7,7,7/8,8,8,7/7,7,7,7
AD: 30secx12
Not in the best mood today and just felt like things were a struggle all day at work. I also slept wrong and had a tweaked neck/tension headache. Nothing that seemed bad enough to keep me from working out though. In fact it feels better now after the workout. HS and push press went well. So did pull ups. Barbell carries are still fun and challenging. Swing work- used rings some today, was okay. The conditioning hurt and by then I was hungry and it was getting late. But I was happy I figured out how to squeeze more burpee box jumps in than last week. I pushed hard. And I feel better in general now...after eating :). Thanks!
Subscribe to:
Posts (Atom)