Daily score: 5 (still coughing, asthma, cold)
Workout:
A. Clean grip deficit deadlift @51x1; 2-3x5; rest 2 min
133 x 3
153 x 3
173 x 2
173 x 2
173 x 2
B. Hang power clean; 3, 3, 3, 3, 3, 3; rest 90 sec
113, 118, 118, 118, 118, 118
C. TnG power snatch; 7 reps on the min for 6 min (light and fast)
+
21-15-9
Deadlift 105#
bxo jumps 20" (step down)
Sad because I was so excited to get back in the gym and to the bar, but I'm still not well. I cough a lot and now my seasonal allergies on top of it are turning it into asthma attacks. Dumb! Keith encourage me to stop and rest because the whole thing looked ridiculous and I was obviously fatigued just with the cleans. So...I have another doctor's appointment tomorrow, hoping they'll have something to help. I'm gonna rest and sleep and try again tomorrow afternoon. Thanks!
Tuesday, April 28, 2015
Friday, April 17, 2015
April 16, 2015
Daily score: 5
Workout:
A. Strict press @41x1; 2-3x6; rest 90 seconds
85 x 3
85 x 3
90 x 2
90 x 1 (Lt shoulder got stuck on 2nd)
85 x 1 (Lt shoulder got stuck on 2nd)
85 x 2
B. Strict pull ups; 60 reps for time (ensure to do the negative of each rep)
18:35 (30 in 8:45, 50 in 15:15)
C1. Negative dips @31A1; 6 reps x5; rest 1 min
6 x 5
C2. Bent over barbell rows; 3-5x5; rest 1 min
88 x 5
93 x 5
98 x 5
103 x 4
103 x 3
D. Toes to bar; 10 reps AFAP x6; rest 1 min bw sets
1:00
:51
:50
:50
x
x
Strict press was going great until the 4th set. My left shoulder just got stuck at about 1/4 of the way up.
And same thing happened at 85. But the last 85 went really well. Strict pull ups felt great today. I did all singles. Dips seemed easy too. I definitely feel all my rib cage muscle when I do them. But 6 reps are no problem. Barbell rows were fun to do a little heavier too. Toe to bar was still a little rough on my right shoulder but better. Unfortunately my hands ripped in 2 places on the 3rd set. I did the fourth and then realized I should just stop for the sake of the next few days. Today my chest is a little sore and hands. But I think the hands will be good by sunday. I'm still coughing a little bit and feel a little off but not like I need to been in bed or anything. Thanks!
Workout:
A. Strict press @41x1; 2-3x6; rest 90 seconds
85 x 3
85 x 3
90 x 2
90 x 1 (Lt shoulder got stuck on 2nd)
85 x 1 (Lt shoulder got stuck on 2nd)
85 x 2
B. Strict pull ups; 60 reps for time (ensure to do the negative of each rep)
18:35 (30 in 8:45, 50 in 15:15)
C1. Negative dips @31A1; 6 reps x5; rest 1 min
6 x 5
C2. Bent over barbell rows; 3-5x5; rest 1 min
88 x 5
93 x 5
98 x 5
103 x 4
103 x 3
D. Toes to bar; 10 reps AFAP x6; rest 1 min bw sets
1:00
:51
:50
:50
x
x
Strict press was going great until the 4th set. My left shoulder just got stuck at about 1/4 of the way up.
And same thing happened at 85. But the last 85 went really well. Strict pull ups felt great today. I did all singles. Dips seemed easy too. I definitely feel all my rib cage muscle when I do them. But 6 reps are no problem. Barbell rows were fun to do a little heavier too. Toe to bar was still a little rough on my right shoulder but better. Unfortunately my hands ripped in 2 places on the 3rd set. I did the fourth and then realized I should just stop for the sake of the next few days. Today my chest is a little sore and hands. But I think the hands will be good by sunday. I'm still coughing a little bit and feel a little off but not like I need to been in bed or anything. Thanks!
Thursday, April 16, 2015
April 15, 2015
Daily score: 5 (got a cold/cough)
Workout:
A. Clean pulls; 3, 3, 3, 3, 3; rest 2 min (110% max clean)
153
B. Deadlift 3 reps on the min for 10 min @80% 1rm
218
C. Heavy russian KBS; 18 unbroken x5; rest 90 seconds
50# for all
+
6 sets:
5 power clean 110#
10 box jumps 20" (step down)
rest 2 min bw sets
Workout:
A. Clean pulls; 3, 3, 3, 3, 3; rest 2 min (110% max clean)
153
B. Deadlift 3 reps on the min for 10 min @80% 1rm
218
C. Heavy russian KBS; 18 unbroken x5; rest 90 seconds
50# for all
+
6 sets:
5 power clean 110#
10 box jumps 20" (step down)
rest 2 min bw sets
didn't do
I've been feeling kinda like I have a cold and a developing cough since monday but I really needed to move today so I thought I'd give this workout a shot. The clean pulls felt good. The DLs felt heavy and was a serious commitment to stick with it x 10. The KBS really got me out of breath and my back was tired from the DLs so I didn't go super heavy, 50 was challenging enough. Since at this point I was feeling tired I decided best to skip the WOD and eat and rest. It did feel good to move though! Thanks!
Monday, April 13, 2015
April 12, 2015
Daily score: 5 (worked the night before)
Workout:
A. Squat clean clusters; 1.1.1.1.1x5; rest 20 sec/rest 2 min
103, 108, 113, 113, 113
B. Back squat; 5x5; rest 2 min
100, 115, 120, 125, 125
+
8 sets:
12 wall balls
6 CTB pull ups
6 thrusters 65#
6 TTB
rest 90 seconds bw sets
29:11
2:05, 2:45, 2:00, 2:20, 2:15, 2:30, 2:15, 2:07
I had a busy day today and no time to nap after working. I knew my workout would be rough and it was. Weight felt heavy so I went a little lighter than usual. During the wod, second round, I paced around trying to give myself a pep talk, lol. So that round was a little long. During the other long round I accidently dropped a wall ball on my dog's head. He was displeased to say the least. But he's fine. Anyway, glad I powered through. CTB felt really good. WBs were easy too. The thrusters and T2B kinda sucked. Thanks!
Workout:
A. Squat clean clusters; 1.1.1.1.1x5; rest 20 sec/rest 2 min
103, 108, 113, 113, 113
B. Back squat; 5x5; rest 2 min
100, 115, 120, 125, 125
+
8 sets:
12 wall balls
6 CTB pull ups
6 thrusters 65#
6 TTB
rest 90 seconds bw sets
29:11
2:05, 2:45, 2:00, 2:20, 2:15, 2:30, 2:15, 2:07
I had a busy day today and no time to nap after working. I knew my workout would be rough and it was. Weight felt heavy so I went a little lighter than usual. During the wod, second round, I paced around trying to give myself a pep talk, lol. So that round was a little long. During the other long round I accidently dropped a wall ball on my dog's head. He was displeased to say the least. But he's fine. Anyway, glad I powered through. CTB felt really good. WBs were easy too. The thrusters and T2B kinda sucked. Thanks!
Saturday, April 11, 2015
April 11, 2015
Daily score: 6
Workout:
A. Power snatch; build to a 3rm tng
88
B. Snatch pulls; 3x3; rest 2 min
113, 113, 113
+
10 rounds for time:
5 burpees
10 deadlift 115#
20 seconds handstand hold against wall
15:00
Last night I took advil, a hot epsom salt bath, and 40 mins in my massage chair (that I forgot I had but was awesome), and went to bed at 9pm. I was still sore this morning, hami's, inner thighs, glutes, low back. But once I got moving and warmed up I felt ready to go. Glad I didn't have to squat and that the WOD weight was light. The 3 rep power snatch went fine...not sure it looked super snappy but it was tng. Snatch pulls felt great. Hands are kinda sore so grip with the hard part, but not bad. WOD was fine. Longer and harder than I expected. I was surprised how long a 20 second HS seemed once out of breath. I was halfway in the 7 minute something range so I think I kept a steady pace. Thanks!
Workout:
A. Power snatch; build to a 3rm tng
88
B. Snatch pulls; 3x3; rest 2 min
113, 113, 113
+
10 rounds for time:
5 burpees
10 deadlift 115#
20 seconds handstand hold against wall
15:00
Last night I took advil, a hot epsom salt bath, and 40 mins in my massage chair (that I forgot I had but was awesome), and went to bed at 9pm. I was still sore this morning, hami's, inner thighs, glutes, low back. But once I got moving and warmed up I felt ready to go. Glad I didn't have to squat and that the WOD weight was light. The 3 rep power snatch went fine...not sure it looked super snappy but it was tng. Snatch pulls felt great. Hands are kinda sore so grip with the hard part, but not bad. WOD was fine. Longer and harder than I expected. I was surprised how long a 20 second HS seemed once out of breath. I was halfway in the 7 minute something range so I think I kept a steady pace. Thanks!
Thursday, April 9, 2015
April 9, 2015
Daily score: 8
Workout:
A. Hang squat clean; build to a max
133
B. Front squat @42x1; 3-4x6; rest 2 min
95x4
100x4
100x4
105x3
105x3
105x3
C. Rear foot elevated DB split squat jumps; 6-8x4; rest 1 min bw legs
10# dbs x 8
20 x 6
20 x 6
20 x 6
D. Single leg hip thrusts; 12-15x4; rest 1 min bw legs
15 reps all 4 sets
E. Front rack walking lunges; 20 steps x4; rest 90 seconds
45, 55, 60, 60
+
5 sets:
Row 500m
75 double unders
rest 2 min bw sets
2:11/2:00= 4:11
2:12/2:03= 4:15
2:12/1:56= 4:08
2:14/2:01= 4:15
2:08/1:56= 4:04
This workout...ouch. And it took a loooong time. Not that I mind, but it nearly required an intermission for refueling, lol. I was pretty lightheaded my the wod. I had breakfast around 8a but was working out from 11-1p and it took a full 2 hours. I need to eat more. This is what I learned today...one of the things anyway. I also learned that once again I can get under weight a lot easier than I can stand up a front squat. Getting under 138, which is my max clean was pretty easy but I was pinned in the squat. It is getting better though. At least I got 133, even if my knees came in on the way up. It's hard to say too much about the rest of it...it was all hard. Those single leg thrusters...wow, wasn't expecting them to be so challenging. And by the last set of lunges, I was struggling to get up with each step. The rowing and du's was definitely done on tired legs and with a hungry stomach...I may have even been a little cranky ;). Must prepare better. I did mostly sets of 10 on the du's. I sill just get out of breath so easy with them. Just proud I finished this one and didn't skip a thing. Thanks!
Workout:
A. Hang squat clean; build to a max
133
B. Front squat @42x1; 3-4x6; rest 2 min
95x4
100x4
100x4
105x3
105x3
105x3
C. Rear foot elevated DB split squat jumps; 6-8x4; rest 1 min bw legs
10# dbs x 8
20 x 6
20 x 6
20 x 6
D. Single leg hip thrusts; 12-15x4; rest 1 min bw legs
15 reps all 4 sets
E. Front rack walking lunges; 20 steps x4; rest 90 seconds
45, 55, 60, 60
+
5 sets:
Row 500m
75 double unders
rest 2 min bw sets
2:11/2:00= 4:11
2:12/2:03= 4:15
2:12/1:56= 4:08
2:14/2:01= 4:15
2:08/1:56= 4:04
This workout...ouch. And it took a loooong time. Not that I mind, but it nearly required an intermission for refueling, lol. I was pretty lightheaded my the wod. I had breakfast around 8a but was working out from 11-1p and it took a full 2 hours. I need to eat more. This is what I learned today...one of the things anyway. I also learned that once again I can get under weight a lot easier than I can stand up a front squat. Getting under 138, which is my max clean was pretty easy but I was pinned in the squat. It is getting better though. At least I got 133, even if my knees came in on the way up. It's hard to say too much about the rest of it...it was all hard. Those single leg thrusters...wow, wasn't expecting them to be so challenging. And by the last set of lunges, I was struggling to get up with each step. The rowing and du's was definitely done on tired legs and with a hungry stomach...I may have even been a little cranky ;). Must prepare better. I did mostly sets of 10 on the du's. I sill just get out of breath so easy with them. Just proud I finished this one and didn't skip a thing. Thanks!
April 8, 2015
Daily score: 7
Workout:
A. Strict press @41x1; 4-5x5; rest 90 seconds
73x5
78x4
78x5
83x4
83x4
B. Strict pull ups; 50 reps for time (ensure to do the negative of each rep)
17:40
C1. Negative dips @31A1; 5 reps x5; rest 1 min
5 x 5
C2. Bent over barbell rows; 6-8x5; rest 1 min
83x8
88x7
88x7
88x6
88x6
D. Toes to bar; 7 reps AFAP x10; rest 1 min bw sets
7 reps x 6
This was a fun workout. Strict pull ups started at a pace of 10 per 2.5 mins but then fatigued and slowed around 30 reps. Everything else felt good until the toe to bar. For some reason my right shoulder was hurting everytime by rep 5 or so. I can do 7 unbroken but my shoulder wasn't liking it. I finally stopped after 6 sets because I thought it might be getting hurt but today I feel fine. I did some mobility work after with bands and again today. thanks!
Workout:
A. Strict press @41x1; 4-5x5; rest 90 seconds
73x5
78x4
78x5
83x4
83x4
B. Strict pull ups; 50 reps for time (ensure to do the negative of each rep)
17:40
C1. Negative dips @31A1; 5 reps x5; rest 1 min
5 x 5
C2. Bent over barbell rows; 6-8x5; rest 1 min
83x8
88x7
88x7
88x6
88x6
D. Toes to bar; 7 reps AFAP x10; rest 1 min bw sets
7 reps x 6
This was a fun workout. Strict pull ups started at a pace of 10 per 2.5 mins but then fatigued and slowed around 30 reps. Everything else felt good until the toe to bar. For some reason my right shoulder was hurting everytime by rep 5 or so. I can do 7 unbroken but my shoulder wasn't liking it. I finally stopped after 6 sets because I thought it might be getting hurt but today I feel fine. I did some mobility work after with bands and again today. thanks!
Wednesday, April 8, 2015
April 7, 2015
Daily score: 6
Workout:
A. Clean pulls; 5x5; rest 2 min (105% max clean)
@143, 5x5
B. Deadlift 5, 3, 1; rest 3 min
223, 238, 273! 10# PR
C. Heavy russian KBS; 15 unbroken x5; rest 90 seconds
50, 53, 62, 62, 62
+
6 sets:
5 power clean 105#
10 box jumps 20" (step down)
rest 90 seocnds bw sets
47 sec, 42, 37, 38, 35, 34
Clean pulls were tough but I love them. Such a good way to practice getting to 'the finish' as Burgener calls the shrug and just opening my hips more powerfully. Super excited about my DL PR. It was tough but I got it first try and feel like I could do a little more. Back did curve a little bit. KBSwings were tough after the pulls and dead lifting. Back was tired. And hands were getting sore. The WOD was fun...the first set I was awkward on stringing the cleans together but then I realized I could do them quick and unbroken no problem. Thanks!
Workout:
A. Clean pulls; 5x5; rest 2 min (105% max clean)
@143, 5x5
B. Deadlift 5, 3, 1; rest 3 min
223, 238, 273! 10# PR
C. Heavy russian KBS; 15 unbroken x5; rest 90 seconds
50, 53, 62, 62, 62
+
6 sets:
5 power clean 105#
10 box jumps 20" (step down)
rest 90 seocnds bw sets
47 sec, 42, 37, 38, 35, 34
Clean pulls were tough but I love them. Such a good way to practice getting to 'the finish' as Burgener calls the shrug and just opening my hips more powerfully. Super excited about my DL PR. It was tough but I got it first try and feel like I could do a little more. Back did curve a little bit. KBSwings were tough after the pulls and dead lifting. Back was tired. And hands were getting sore. The WOD was fun...the first set I was awkward on stringing the cleans together but then I realized I could do them quick and unbroken no problem. Thanks!
Sunday, April 5, 2015
April 5, 2015
Daily score: 6
Workout:
A. Squat snatch; build to a max
100#, 2# PR
B. Back squat; build to a max
170
C. 20 squat snatch for time 80% of A
6:05
+
"Karen" 150 WB for time
Workout:
A. Squat snatch; build to a max
100#, 2# PR
B. Back squat; build to a max
170
C. 20 squat snatch for time 80% of A
6:05
+
"Karen" 150 WB for time
9:05
Well, I know the videos aren't pretty. I wish I'd videod 98# because it went up really nice and easy and legit. Then I tried 100 and these are the 3 reps I got. I decided to stop after I pressed it over my head, didn't hurt or anything but I watched the video and thought it looked real bad on the elbows. I can see I'm still jumping and need to catch lower in the squat. But the good news is my elbows feel solid and I'm getting under more weight easier. Back squat felt really legit at 170. I failed 175 and felt like if I'd gone a little more shallow I could have had it. But what's the joy in that? The 20 snatches were fun, good practice. I had a few in there that felt really great. Karen was miserable as always. I want to look back and see all my times...I think I may be getting slower! Again, I was alone in the gym which maybe didn't help. And this time I planned to do all sets of 10 with very brief rest, which I stuck to, but still in the 9 minute zone. Oh well, got it done. Thanks!
Saturday, April 4, 2015
April 4, 2015
Daily score: 6
Workout:
A. Max time wall facing hs hold - 1 attempt
95 seconds
B. Support hold external rotation 45 degrees on paralletes - 1 attempt
max time (film)
65 seconds
C. 3 min max reps burpees
41
+
Row 2k for time
8:50
Handstand pinched between shoulder blades and arms got shaky at the end. Support hold was okay but set up is weird. The paralletes are tough because they slip on the blocks and I feel like I'm putting a lot of effort into not letting them slip out. So then I tried DBs, which don't move but are harder on the hands. But I think DBs are better. Burpees were all good. Just getting tired at about 2.5 minutes. 2k row felt good, I had plenty left to row harder at the end. Thanks!
Workout:
A. Max time wall facing hs hold - 1 attempt
95 seconds
B. Support hold external rotation 45 degrees on paralletes - 1 attempt
max time (film)
65 seconds
C. 3 min max reps burpees
41
+
Row 2k for time
8:50
Handstand pinched between shoulder blades and arms got shaky at the end. Support hold was okay but set up is weird. The paralletes are tough because they slip on the blocks and I feel like I'm putting a lot of effort into not letting them slip out. So then I tried DBs, which don't move but are harder on the hands. But I think DBs are better. Burpees were all good. Just getting tired at about 2.5 minutes. 2k row felt good, I had plenty left to row harder at the end. Thanks!
Friday, April 3, 2015
April 2, 2015
Daily score: 6
Workout:
A. Power clean; build to a tough single
138
B. Deadlift; build to a tough single
263
+
"Randy" (75 power snatch for time 55#)
"Randy" (75 power snatch for time 55#)
7:12
+
15 min z1 cool down
15 min z1 cool down
Done
Power clean felt solid. A little split but not bad. The DL stuck to the ground a little bit but all and all was a solid lift, and an #18 PR. Randy was worse than I thought it would be. Arms are sore from yesterday. And was tough on grip. I did mostly sets of 10, then broke down to 5s. Thanks!
Thursday, April 2, 2015
April 1, 2015
Daily score: 6
Workout:
A. Split jerk; build to a tough single
150
B1. Push press; 6x6; rest 1 min
95, 90, 90, 90, 85, 85
B2. Strict pull ups @21x1; accumulate 10 reps x6; rest 2 min
10 x 6
C1. Bench press; 5x5; rest 1 min
85, 85, 85, 85, 85
C2. Bent over barbell rows; 6-8x5; rest 2 min
83 x 6 all 5 sets
+
10 burpees AFAP
row sprint 30 seconds @100%
rest 3 min
x3
done, all rows around 140m
Split jerk felt great. But after the split jerks, the push press felt heavy. The tempo pull ups fatigued pretty quick, in other words, they got slow. But I plugged through them. Bench and barbell rows were uneventful as was the WOD. Thanks!
Workout:
A. Split jerk; build to a tough single
150
B1. Push press; 6x6; rest 1 min
95, 90, 90, 90, 85, 85
B2. Strict pull ups @21x1; accumulate 10 reps x6; rest 2 min
10 x 6
C1. Bench press; 5x5; rest 1 min
85, 85, 85, 85, 85
C2. Bent over barbell rows; 6-8x5; rest 2 min
83 x 6 all 5 sets
+
10 burpees AFAP
row sprint 30 seconds @100%
rest 3 min
x3
done, all rows around 140m
Split jerk felt great. But after the split jerks, the push press felt heavy. The tempo pull ups fatigued pretty quick, in other words, they got slow. But I plugged through them. Bench and barbell rows were uneventful as was the WOD. Thanks!
Wednesday, April 1, 2015
March 31, 2015
Daily score: 7
Workout:
A. Squat clean; 8 singles @83% 1rm; rest 2 min
83# (snatched on accident!)
B. Front squat; build to a 5rm
125
C. Rear foot elevated split squats @43x1; 6-8x5; rest 1 min bw legs
(ensure there is still tension in the bottom and you aren't resting)
8 reps for all sets
D. Barbell hip thrusts; 12-15x4; rest 2 min
95# x 14
95 x 13
95 x 12
95 x 12
I don't know how i misread and squat snatched instead of clean, but I did. The good things is, snatching was good practice, I felt like I was really getting the bar to float. FS 125 x 5 was definitely all I had today. That last rep was really rough. Split squats were fun until the last set and then my legs were getting pretty shaky. Hip thrusts just sucked. Butt started to hurt :). Thanks!
Workout:
A. Squat clean; 8 singles @83% 1rm; rest 2 min
83# (snatched on accident!)
B. Front squat; build to a 5rm
125
C. Rear foot elevated split squats @43x1; 6-8x5; rest 1 min bw legs
(ensure there is still tension in the bottom and you aren't resting)
8 reps for all sets
D. Barbell hip thrusts; 12-15x4; rest 2 min
95# x 14
95 x 13
95 x 12
95 x 12
I don't know how i misread and squat snatched instead of clean, but I did. The good things is, snatching was good practice, I felt like I was really getting the bar to float. FS 125 x 5 was definitely all I had today. That last rep was really rough. Split squats were fun until the last set and then my legs were getting pretty shaky. Hip thrusts just sucked. Butt started to hurt :). Thanks!
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