Daily score: 7
Workout:
A. Weighted dip negatives @31A2; 3-4x6; rest 2 min
5# x 4
7.5# x 4
10# x 4
18# x 3
18# x 4
20.5# x 3
B. Toes to bar; 20 AFAP x3; rest 3 min
1:40, clock got turned off, 2:15
+
Open workout 14.5
21:00
Dip negatives were fun. Figured out I could do more weight than I'd planned. Definitely felt them in the anterior chest/shoulder. Toes to bar were fine. The first set I did 9 unbroken but then could only do 3. Second set I did sets of 5. Third set, sets of 4-5. 14.5 wasn't all that bad but I had a poor plan. I wanted to do the thrusters unbroken so I did 21 unbroken and then rested 30 secs before starting the 18 and somewhere around 12 my triceps/shoulders were on fire and I needed to break so dropped the bar. I broke once on 15 and 12 too. Basically I should have just planned on breaking them up and resting less. But, 65# did feel very manageable and I felt strong in my form. And I was winded but alive :). Thanks!
Thursday, January 29, 2015
Wednesday, January 28, 2015
January 28, 2015
Daily score: 6
Workout:
Airdyne 10 min
Row 10 min
both @z1 pace
+
30 min oly tech work
Airdyne and row were good. I decided to clean for 30 mins since it's been awhile. I did one power then one full clean. Worked up in weight then backed down a bit. Focused on full extension and catching under tension without getting 'stuck'. I power cleaned 133 pretty easily and that was a power clean PR by 5#s. But I couldn't get up with it from a squat clean, same story. I did squat clean 123 and 128 and struggled with the front squat portion. But it seemed like more the middle of the squat this time than the actual getting out of the hole, for what that's worth. Thanks!
Workout:
Airdyne 10 min
Row 10 min
both @z1 pace
+
30 min oly tech work
Airdyne and row were good. I decided to clean for 30 mins since it's been awhile. I did one power then one full clean. Worked up in weight then backed down a bit. Focused on full extension and catching under tension without getting 'stuck'. I power cleaned 133 pretty easily and that was a power clean PR by 5#s. But I couldn't get up with it from a squat clean, same story. I did squat clean 123 and 128 and struggled with the front squat portion. But it seemed like more the middle of the squat this time than the actual getting out of the hole, for what that's worth. Thanks!
Tuesday, January 27, 2015
January 27, 2015
Daily score: 5
Workout:
A. Power snatch; build to a 3rm
88
+
Open workout 14.1
4 rounds + 7 snatches (187)
I was in a funk today. Frustrating day at work and in general. Emotions running wild. I was stressed about this workout too. Been putting a lot of pressure on myself regarding how I perform and measure up to others. I just need to calm down and work through it. The good thing is I know I love what I'm doing and CF in general because it really does mean a lot to me on a lot of levels. As for the workout...the 88 x 3 wasn't entirely pretty but it was legit. I did a little splitting out with the legs and pressing slightly overhead. The wod actually went faster than I'd thought and I wish I had pushed a little more. I'd gone through all these pacing ideas and I should have just gone for it. I did the first 2 rounds of snatches unbroken but I feel like I do them slow. All the double unders I did in sets of 15 and 15. I did start to feel myself breathe during them so that's an improvement. Set 3 I did 9/6 snatches, set 4 6/5/4. I was spent but immediately started thinking I could have done more, lol. Thanks!
Workout:
A. Power snatch; build to a 3rm
88
+
Open workout 14.1
4 rounds + 7 snatches (187)
I was in a funk today. Frustrating day at work and in general. Emotions running wild. I was stressed about this workout too. Been putting a lot of pressure on myself regarding how I perform and measure up to others. I just need to calm down and work through it. The good thing is I know I love what I'm doing and CF in general because it really does mean a lot to me on a lot of levels. As for the workout...the 88 x 3 wasn't entirely pretty but it was legit. I did a little splitting out with the legs and pressing slightly overhead. The wod actually went faster than I'd thought and I wish I had pushed a little more. I'd gone through all these pacing ideas and I should have just gone for it. I did the first 2 rounds of snatches unbroken but I feel like I do them slow. All the double unders I did in sets of 15 and 15. I did start to feel myself breathe during them so that's an improvement. Set 3 I did 9/6 snatches, set 4 6/5/4. I was spent but immediately started thinking I could have done more, lol. Thanks!
Sunday, January 25, 2015
January 25, 2015
Daily score: 6
Workout:
A. Squat snatch; 12 singles @80+% 1rm; rest 90 seconds (build heavier
as you go and try to build maximal)
78-98 (PR power snatch by 5# at 98)
B. Front squat; build to a 5rm
125
C1. Thrusters; 5 unbroken 75# x7; rest 30 sec
done
C2. Deadlift; 5 unbroken 155# x7; rest 1 min
done
+
airdyne sprint 20 seconds @100%
slow spin 1:40
x4 sets
done
Snatching felt fine. I power snatced 98 twice super easy with great power snatch form but just wasn't getting it in a full snatch today. Go figure. I even tried 103 just to see but that didn't happen. Front squat at 125 was really tough the 4th and 5th rep, knees coming in and chest dropping some. Thruster deadlift combo was actually rather satisfying, about my pace :). Deadlifts felt light. The airdyne is so uncomfortable to me. I've done a lot a lot of road biking and it's just so weird to be sitting so verticle. But I did it. Didn't like it but it was over quick. Thanks!
Workout:
A. Squat snatch; 12 singles @80+% 1rm; rest 90 seconds (build heavier
as you go and try to build maximal)
78-98 (PR power snatch by 5# at 98)
B. Front squat; build to a 5rm
125
C1. Thrusters; 5 unbroken 75# x7; rest 30 sec
done
C2. Deadlift; 5 unbroken 155# x7; rest 1 min
done
+
airdyne sprint 20 seconds @100%
slow spin 1:40
x4 sets
done
Snatching felt fine. I power snatced 98 twice super easy with great power snatch form but just wasn't getting it in a full snatch today. Go figure. I even tried 103 just to see but that didn't happen. Front squat at 125 was really tough the 4th and 5th rep, knees coming in and chest dropping some. Thruster deadlift combo was actually rather satisfying, about my pace :). Deadlifts felt light. The airdyne is so uncomfortable to me. I've done a lot a lot of road biking and it's just so weird to be sitting so verticle. But I did it. Didn't like it but it was over quick. Thanks!
Saturday, January 24, 2015
January 24, 2015
Daily score: 8
Workout:
A. Split jerk; build to a max
153 (5# PR)
B. 50 push jerk for time @80% of A (from floor)
39:30 at 123#
C. Protraction circuit - 3 rounds
x3
+
30 seconds max reps burpees
30 seconsd max reps CTB pull ups
30 seconds max reps double unders
rest 90 seconds
x4 sets
9/3/30
9/4/19
9/5/24
9/5/23
+
mobility 30 min
Workout:
A. Split jerk; build to a max
153 (5# PR)
B. 50 push jerk for time @80% of A (from floor)
39:30 at 123#
C. Protraction circuit - 3 rounds
x3
+
30 seconds max reps burpees
30 seconsd max reps CTB pull ups
30 seconds max reps double unders
rest 90 seconds
x4 sets
9/3/30
9/4/19
9/5/24
9/5/23
+
mobility 30 min
done
Split jerk PR felt solid. Tried 158 and wasn't even close. The 50 push jerk reps at 123# were daunting. That just happens to be my 'old' PR push jerk (just assuming it's gone up). However, I could only do one at a time and failed 3-5 or so. I used the jerk blocks. Nothing hurt and it went fine, just slow. I definitely learned to drop low under it or it wasn't pretty. The wod was exciting because I was wondering if my arms would even be able to do CTB after the jerks. I actually strung 4 together on the third round! And 3 on the 4th. So that was exciting. Progress. Thanks! Hoping I can move my arms tomorrow :).
Thursday, January 22, 2015
January 22, 2015
Daily score: 6
Workout:
Row 5k for time
(record heart rate -- peak and average through interval)
22:59
1k splits: 4:30, 4:35, 4:48, 4:35, 4:30
Avg pace: 2:18/500m
Avg HR: 161
Peak HR: 176 (hit during last 30 seconds)
It took 7 mins to get up to 160. I stayed right around 160 until 17 minutes and from there on was around 170.
Thankfully the gym was busy while I did this. Of course it felt long. My glutes and grip got tired. Other than that it was just a mind game. I found my splits funny. I wasn't trying to do anything split wise, just rowing, lol. Afterward, my left hamstring felt really tight and I'm still trying to loosen it up. Thanks!
Workout:
Row 5k for time
(record heart rate -- peak and average through interval)
22:59
1k splits: 4:30, 4:35, 4:48, 4:35, 4:30
Avg pace: 2:18/500m
Avg HR: 161
Peak HR: 176 (hit during last 30 seconds)
It took 7 mins to get up to 160. I stayed right around 160 until 17 minutes and from there on was around 170.
Thankfully the gym was busy while I did this. Of course it felt long. My glutes and grip got tired. Other than that it was just a mind game. I found my splits funny. I wasn't trying to do anything split wise, just rowing, lol. Afterward, my left hamstring felt really tight and I'm still trying to loosen it up. Thanks!
January 21, 2015
Daily score: 7
Workout:
A. Push jerk; build to a 3rm
118
B. Hanging L holds; 15 seconds x6-8 sets; rest 45 sec
15 x 8
+
For time:
50 toes to bar
20 burpees
50 sit ups (feet anchored)
20 burpees
For time:
50 toes to bar
20 burpees
50 sit ups (feet anchored)
20 burpees
10:20
Neck, upper back and shoulders were sore going in to today. Some of it is just tension and stress from work. I've started doing the crossover iron symmetry for warm up and cool down. I think it is helping. I wish I'd tried 123 on the push jerk. But the 3rd rep at 118 was slow to lock out on the right shoulder. Hanging L-holds felt solid until the 7th set. And to be honest, the 8th was probably a little shy of 15, legs were dropping. After having such success with T2B recently, I was surprised that I fatigued quickly during the WOD and had to start doing single at around rep35. I think doing it after the L-holds was rough. Other than that the WOD was fun. Gonna try and get a massage soon. Thanks!
Monday, January 19, 2015
January 19, 2015
Daily score: 6
Workout:
A. Power snatch; 7 tough singles; rest 2 min (85+% 1rm)
83,83,93,88,88,83,83
B. Front squat; 6x6; rest 2 min (build to a 6rm on last set)
65,75,85,95,105,110
+
15 min amrap:
15 power snatch 55#
15 wall balls
4+7
Power snatch felt way better this week than last. The 93# rep was much more clean. I'm working on not jumping and being airborn for so long. Front squats were fine. Nothing eventful, still a struggle to stay verticle, full depth, and hips under bar on the way up. But progress is being made. This WOD killed me today. I was trying to keep good form on the snatches. I just got tired and it felt like a long time. Actually, I realized how hard it was for me mostly during the hour after I was done, my body just felt beat and I wanted to lay on the couch, lol. I worked out today because I work tonight and tomorrow night and figure one of those days I'll need as a rest day. Flipping back and forth days to nights at work has been a pain. And the shifts have been busy lately. So that's been rough which is unfortunate because everything else in life is feeling really good. I am kinda a baby about needing sleep. Once this weird schedule is done, I'm hoping I'll make some gains :). Thanks!
Workout:
A. Power snatch; 7 tough singles; rest 2 min (85+% 1rm)
83,83,93,88,88,83,83
B. Front squat; 6x6; rest 2 min (build to a 6rm on last set)
65,75,85,95,105,110
+
15 min amrap:
15 power snatch 55#
15 wall balls
4+7
Power snatch felt way better this week than last. The 93# rep was much more clean. I'm working on not jumping and being airborn for so long. Front squats were fine. Nothing eventful, still a struggle to stay verticle, full depth, and hips under bar on the way up. But progress is being made. This WOD killed me today. I was trying to keep good form on the snatches. I just got tired and it felt like a long time. Actually, I realized how hard it was for me mostly during the hour after I was done, my body just felt beat and I wanted to lay on the couch, lol. I worked out today because I work tonight and tomorrow night and figure one of those days I'll need as a rest day. Flipping back and forth days to nights at work has been a pain. And the shifts have been busy lately. So that's been rough which is unfortunate because everything else in life is feeling really good. I am kinda a baby about needing sleep. Once this weird schedule is done, I'm hoping I'll make some gains :). Thanks!
January 18, 2015
Daily score: 7
Workout:
A. Back squat; build to a tough single
145
B. Push press; build to a tough single
113
C. Thrusters; 5 on the min for 10 min 55-75# (pick weight to comfort
and add as you go if you can)
53-73#
+
7 min amrap burpees (jump to 6" reach open 12.1 standards)
88
Back squats are much more legit depth and form but that rep at 145 my back curved a little on the way up. Push press felt solid. Thrusters were fine, a little soreness in the right shoulder at the top of the press. But it was worse at lighter weight...like maybe I was throwing it a bit. Nothing too bad. I do love burpees...and I've done this workout a few times in the past, this was a PR by a few. Thanks!
Workout:
A. Back squat; build to a tough single
145
B. Push press; build to a tough single
113
C. Thrusters; 5 on the min for 10 min 55-75# (pick weight to comfort
and add as you go if you can)
53-73#
+
7 min amrap burpees (jump to 6" reach open 12.1 standards)
88
Back squats are much more legit depth and form but that rep at 145 my back curved a little on the way up. Push press felt solid. Thrusters were fine, a little soreness in the right shoulder at the top of the press. But it was worse at lighter weight...like maybe I was throwing it a bit. Nothing too bad. I do love burpees...and I've done this workout a few times in the past, this was a PR by a few. Thanks!
Saturday, January 17, 2015
January 16, 2015
Daily score: 7
Workout:
A. Handstand holds; 30 seconds x5; rest 75 seconds (wall facing)
done
B. Protraction circuit - 3 rounds
done
+
12 min amrap:
50 double unders
15 CTB pull ups
2 + 50 + 5
+
mobility 30 min
Handstands for just 30 seconds felt easy and kinda fun...I really wanted to try keep feet off the wall as long as possible but that is harder than I expected. The protraction circuit was good...the elbows into abdomen still seems weird and people laugh at me and say I look like I'm praying but who cares :). The WOD: I still hold my breath and get so uptight with DUs... a work in progress. And chest to bar is all over the place as far as where I hit and what the kip looks like. Also, I could only do one at a time so it was slow going. I think I have lost or never had a very efficient or good kip. I will definitely need work on that. I had to do this workout friday instead of saturday d/t my schedule, will rest tomorrow. Thanks!
Workout:
A. Handstand holds; 30 seconds x5; rest 75 seconds (wall facing)
done
B. Protraction circuit - 3 rounds
done
+
12 min amrap:
50 double unders
15 CTB pull ups
2 + 50 + 5
+
mobility 30 min
Handstands for just 30 seconds felt easy and kinda fun...I really wanted to try keep feet off the wall as long as possible but that is harder than I expected. The protraction circuit was good...the elbows into abdomen still seems weird and people laugh at me and say I look like I'm praying but who cares :). The WOD: I still hold my breath and get so uptight with DUs... a work in progress. And chest to bar is all over the place as far as where I hit and what the kip looks like. Also, I could only do one at a time so it was slow going. I think I have lost or never had a very efficient or good kip. I will definitely need work on that. I had to do this workout friday instead of saturday d/t my schedule, will rest tomorrow. Thanks!
Thursday, January 15, 2015
January 15, 2015
Daily score: 7 (all over mild soreness, abs, legs, neck, shoulders...mostly abs and legs)
Workout:
7 rounds for time:
Row 350m
7 power clean and jerk 80#
14 wall balls
Workout:
7 rounds for time:
Row 350m
7 power clean and jerk 80#
14 wall balls
33:41
Well, it's safe to say it's been awhile since I did cardio like this for this long :). I'm satisfied because I did it all unbroken. I just rested in between each thing until I felt collected enough to do a whole set. The row was like rest too. The power clean and jerks did get heavy for the last couple reps by round 4/5. Keith put up new WB targets that are 10 feet high. I read your email after I did this WOD so I just used the targets. It was a bit different, more challenging to hit a free floating target instead of the wall, and 10 feet is definitely higher than I usually throw. But it wasn't that bad, probably a good 'normal' to get used to. I was mostly just curious what the standard was or what you would expect, hence why I asked you. We also have some girls doing a competition and they are wondering how high the WBs will be...which I realize could be a variety of heights. Anyway...I lived. It was a lung burner and felt long. I also am really sore all over today, especially my abs. But I feel way better after moving. Thanks!
January 14, 2015
Daily score: 5 (did after working night shift)
Workout:
A. Push press; 5x5; rest 2 min
75, 80, 85, 90, 95
B. Hanging L holds; 45 seconds x5; rest 90 sec
Done in pieces, I got one 25 second hold. Most were 10-15.
+
21-15-9
burpees
box jumps 20" (step down)
knees to elbow
9:22
Push press felt super easy until 95. I even attempted one more set at 100 because I felt the 75 was more of a warm up, but I only got 3 reps at 100. Hanging L-holds fatigued really fast for me today. I got a 25 second and then a couple 20s and then it was really hard to even get 15 after that. I recruited a friend to do the WOD with me and she pushed me which was good. Knees to elbow actually felt harder than toe to bar for some reason. But I did sets of mostly 4-5. I was expecting to be really sore from yesterday, especially after taking a week off. My legs were sore but survived today just fine. Thanks!
Workout:
A. Push press; 5x5; rest 2 min
75, 80, 85, 90, 95
B. Hanging L holds; 45 seconds x5; rest 90 sec
Done in pieces, I got one 25 second hold. Most were 10-15.
+
21-15-9
burpees
box jumps 20" (step down)
knees to elbow
9:22
Push press felt super easy until 95. I even attempted one more set at 100 because I felt the 75 was more of a warm up, but I only got 3 reps at 100. Hanging L-holds fatigued really fast for me today. I got a 25 second and then a couple 20s and then it was really hard to even get 15 after that. I recruited a friend to do the WOD with me and she pushed me which was good. Knees to elbow actually felt harder than toe to bar for some reason. But I did sets of mostly 4-5. I was expecting to be really sore from yesterday, especially after taking a week off. My legs were sore but survived today just fine. Thanks!
Tuesday, January 13, 2015
January 13, 2015
Daily score: 9
Workout:
A. Power snatch; build to a max
93
B. Front squat; build to a max
140
+
15 min amrap:
15 thrustesr 75#
15 power clean 95#
3+1
Power snatching felt off today and I was so pumped for it. It is just crazy how when you ask me to power now I want to squat and when you ask me to squat sometimes I can't help but power. But even aside from that, I was jumping all over the place, feet going wide, and felt like I was less than efficient. The front squat felt good though. A little wobble in on the left knee but other than that is was legit, good depth and not too bad at keeping thc chest upright. The WOD was as I expected, rough. I recruited one of our members to join me, some new fire fighter dude. So at least I had company. I did the firtst set of thrusters 8 then 7 then broke the rest up in 5's. The cleans I just plucked through one by one without rest. It was cold and my chest was on fire. But it felt great to be back at it and suffer and push. Of course I'm thinking how I could have done better, more, faster. Looking forward to tomorrow. Thanks!
Workout:
A. Power snatch; build to a max
93
B. Front squat; build to a max
140
+
15 min amrap:
15 thrustesr 75#
15 power clean 95#
3+1
Power snatching felt off today and I was so pumped for it. It is just crazy how when you ask me to power now I want to squat and when you ask me to squat sometimes I can't help but power. But even aside from that, I was jumping all over the place, feet going wide, and felt like I was less than efficient. The front squat felt good though. A little wobble in on the left knee but other than that is was legit, good depth and not too bad at keeping thc chest upright. The WOD was as I expected, rough. I recruited one of our members to join me, some new fire fighter dude. So at least I had company. I did the firtst set of thrusters 8 then 7 then broke the rest up in 5's. The cleans I just plucked through one by one without rest. It was cold and my chest was on fire. But it felt great to be back at it and suffer and push. Of course I'm thinking how I could have done better, more, faster. Looking forward to tomorrow. Thanks!
Sunday, January 4, 2015
January 4, 2015
Daily score: 5 (sore quads, neck)
Workout:
A. Headstand hold tech work 15 min
5, 1 minute headstands, no failures
B. Protraction circuit (will email separately - 3 rounds)
done
C. CTB pull ups - 50 for time
27:00
+
15 deadlift 125#
row 500m @85%
rest 2 min
x5 sets
each set right under 3 mins, all unbroken
+
mobility 30 min
shoulders, hips
Headstands felt solid today. The frog stands in the protraction circuit went well too, I broke on one but just for a second. The protraction circuit felt great and was a wonderful thing to do before the CTB. But the kneeling curling into the belly button thing was awkward. CTB: I did 50. It took forever but was a learing process. They are all a little different and I am still learning how to do them most efficiently. But the good news is my shoulders and everything else felt good. The WOD I felt should have been easy but my shoulders were tired and hard to keep retracted and my legs are still kinda spent from yesterday. Tonight my neck feels super tight and quads are still sore from Karen. I'll live. Thanks!
Workout:
A. Headstand hold tech work 15 min
5, 1 minute headstands, no failures
B. Protraction circuit (will email separately - 3 rounds)
done
C. CTB pull ups - 50 for time
27:00
+
15 deadlift 125#
row 500m @85%
rest 2 min
x5 sets
each set right under 3 mins, all unbroken
+
mobility 30 min
shoulders, hips
Headstands felt solid today. The frog stands in the protraction circuit went well too, I broke on one but just for a second. The protraction circuit felt great and was a wonderful thing to do before the CTB. But the kneeling curling into the belly button thing was awkward. CTB: I did 50. It took forever but was a learing process. They are all a little different and I am still learning how to do them most efficiently. But the good news is my shoulders and everything else felt good. The WOD I felt should have been easy but my shoulders were tired and hard to keep retracted and my legs are still kinda spent from yesterday. Tonight my neck feels super tight and quads are still sore from Karen. I'll live. Thanks!
Saturday, January 3, 2015
January 3, 2015
Daily score: 7
Workout:
A. Squat snatch tech work (build up to a tough single and film and put
vid on the blog)
98, 5# PR
B. Split jerk tech work (same as A)
148, 3# PR
C. Back squat; build to a 5rm
105
+
For time:
150 wall balls (9:22)
90 double unders (2:51)
13:13 (14# WB)
Snatching felt solid today. So pleased with the PR. Power snatched the 98 twice right around parallel before the rep I posted. Split jerk was a little wobbly in the core and right arm. Sore abs and kinda stiff right shoulder today. But I didn't fail any reps, didn't attempt more than 148 either. Squats were sadly light but legit form. I sooooo hate wall balls. Thought I was going to do better this time with Karen but still in the 9 minute range. I did sets of 25 until 75 then 10-15 after that. Alone in the gym. Could hardly jump immediately after. Did du's in sets of 10-15. No tripping, just sucking wind. Thanks!
Workout:
A. Squat snatch tech work (build up to a tough single and film and put
vid on the blog)
98, 5# PR
B. Split jerk tech work (same as A)
148, 3# PR
C. Back squat; build to a 5rm
105
+
For time:
150 wall balls (9:22)
90 double unders (2:51)
13:13 (14# WB)
Snatching felt solid today. So pleased with the PR. Power snatched the 98 twice right around parallel before the rep I posted. Split jerk was a little wobbly in the core and right arm. Sore abs and kinda stiff right shoulder today. But I didn't fail any reps, didn't attempt more than 148 either. Squats were sadly light but legit form. I sooooo hate wall balls. Thought I was going to do better this time with Karen but still in the 9 minute range. I did sets of 25 until 75 then 10-15 after that. Alone in the gym. Could hardly jump immediately after. Did du's in sets of 10-15. No tripping, just sucking wind. Thanks!
Thursday, January 1, 2015
January 1, 2015
Daily score: 6
Workout:
A. Clean grip deadlift; build to a tough 5
93
B. Sumo stance good morning; 12-15x4; rest 90 seconds
58 x 15
63 x 12
63 x 13
63 x 12
C. KBS; 15 unbroken heavy russian swings x5; rest 2 min
70# x 15 all 5 sets
+
20 min amrap:
500m row
15 burpees
5 + 100m
Stayed up too late last night and was feeling a little slow but things went okay. Maybe could have push the DL a little higher but back and grip were giving a bit. Sumo good mornings are definitely tough on the hips and butt...harder to externally rotate. I went heavier on the KB swings and they felt solid. Neck feels tight tonight though. WOD was all good...probably should have rowed harder. Thanks!
Workout:
A. Clean grip deadlift; build to a tough 5
93
B. Sumo stance good morning; 12-15x4; rest 90 seconds
58 x 15
63 x 12
63 x 13
63 x 12
C. KBS; 15 unbroken heavy russian swings x5; rest 2 min
70# x 15 all 5 sets
+
20 min amrap:
500m row
15 burpees
5 + 100m
Stayed up too late last night and was feeling a little slow but things went okay. Maybe could have push the DL a little higher but back and grip were giving a bit. Sumo good mornings are definitely tough on the hips and butt...harder to externally rotate. I went heavier on the KB swings and they felt solid. Neck feels tight tonight though. WOD was all good...probably should have rowed harder. Thanks!
December 31, 2014
Daily score: 6
Workout:
A. Front rack jerk grip sotts press; 5, 5, 5, 3, 3, 3; rest 90 seconds
58, 58, 58, 63, 68, 73
B1. Bent knee hollow body hold; 45 seconds x6; rest 30 seconds
done
B2. Arch body hold; 45 seconds x6; rest 30 seconds
done
B3. Turkish get ups; 4 slow controlled perfect reps/side x6; rest 3 min
26#
C. Hanging L holds; 45 seconds x5; rest 90 sec
one 20 second hold, mostly 10's
D. 100 sit ups for time
2:54
I always love the sotts press. Feels like a challenge on so many levels. The reps at 73 were wobbling but the rest were really solid. The B series takes forever and the 45 second holds are moderately challenging. It's the turkish get ups that get kinda tough. Again, right shoulder is more stiff but left arm is weaker. Abs were tired by the L-sits. Everything was tired. I had a hard time getting my right shoulder/lat engaged in a comfortable and strong position. I only did 4 sets because the shoulder was starting to fell sore. It is fine this morning however. Sit ups were fine. Had no trouble doing them all unbroken...thinking I could have done them faster. I paced, as usual. Thanks!
Workout:
A. Front rack jerk grip sotts press; 5, 5, 5, 3, 3, 3; rest 90 seconds
58, 58, 58, 63, 68, 73
B1. Bent knee hollow body hold; 45 seconds x6; rest 30 seconds
done
B2. Arch body hold; 45 seconds x6; rest 30 seconds
done
B3. Turkish get ups; 4 slow controlled perfect reps/side x6; rest 3 min
26#
C. Hanging L holds; 45 seconds x5; rest 90 sec
one 20 second hold, mostly 10's
D. 100 sit ups for time
2:54
I always love the sotts press. Feels like a challenge on so many levels. The reps at 73 were wobbling but the rest were really solid. The B series takes forever and the 45 second holds are moderately challenging. It's the turkish get ups that get kinda tough. Again, right shoulder is more stiff but left arm is weaker. Abs were tired by the L-sits. Everything was tired. I had a hard time getting my right shoulder/lat engaged in a comfortable and strong position. I only did 4 sets because the shoulder was starting to fell sore. It is fine this morning however. Sit ups were fine. Had no trouble doing them all unbroken...thinking I could have done them faster. I paced, as usual. Thanks!
December 30, 2014
Daily score: 7
Workout:
A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)
Worked up to 88#.
B. Zombie squats; 8, 4, 8, 4, 8, 4; rest 2 min
55, 65, 55, 75, 55, 80
C1. Good mornings; 12-15x5; rest 1 min
58 x 15
63 x 15
68 x 15
73 x 12
68 x 12
C2. Weighted back extensions @2222; 6-8x5; rest 3 min
10 x 8
18 x 6
18 x 7
18 x 6
18 x 6
D. Barbell hip thrusts; 12-15x5; rest 2 min
Workout:
A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)
Worked up to 88#.
B. Zombie squats; 8, 4, 8, 4, 8, 4; rest 2 min
55, 65, 55, 75, 55, 80
C1. Good mornings; 12-15x5; rest 1 min
58 x 15
63 x 15
68 x 15
73 x 12
68 x 12
C2. Weighted back extensions @2222; 6-8x5; rest 3 min
10 x 8
18 x 6
18 x 7
18 x 6
18 x 6
D. Barbell hip thrusts; 12-15x5; rest 2 min
110 x 13
110 x 13
110 x 13
110 x 12
110 x 12
Snatching was productive today. Feeling a bit more crisp. Every now and then all the parts come together. Zombie squats are improving. Its slow but I'm feeling the movement pattern solidify. I did a solid good rep front squat in warm up at 105. Good mornings felt strong so I went heavier, but the 73# reps were pusshing it for my back. Back extensions felt heavier this week though and it took a minute for my low back to quit burning when done. Hip thrusts are fine, definitey my all out effort on the last rep. Thanks!
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