June 30, 2015

Daily score: 7

Workout:

A. Squat snatch; build to a max then drop to 85% of A and perform 8
singles - rest as needed

103
8 singles at 88

B1. Front rack walking lunges; 20 steps x4; rest 1 min

20 x 4 at 65#

B2. DB lateral lunges @2111; 10 reps x4/side; rest 1 min

all with 10# DBs

+
For time:
120 wall balls
(each time you break perform 20 double unders)

12:59 (sets of 20, 100 du's)

+
row 15 min easy cool down

about 3k


I wish this workout was done after snatching.  Snatching felt great.  The rep at 103 felt really solid.  I wish I'd taken a video of it because I was proud, lol.  It's weird though because then the reps at 88 felt more variable.  I do have to say the old wobbly elbows and sore shoulders are not at all a problem anymore.  So nicely done on fixing that :).  I feel solid in the shoulders and elbows.  I said I wished it ended here because I loathe lunges and WBs.  And the DB lateral lunges are tough.  I'm not sure if I'm making them harder than they should be because I try to go below parallel and then they are kinda a cossack squat...I just find them awkward.  My legs were shaky tired by the end of B. So starting the wod was simple and shear bravery ;).  I managed sets of 20 and only had to do du's 5 times.  I was sucking wind, it was super hot in the gym, and the last 5 wb's of every set were hell.  The row was pretty sad for the first 5 mins.  But I'm hoping it will help prevent the soreness I know is coming.  It's been 4-5 hours and I'm at work now already feeling sore and sluggish legs.  So...thanks!  (ps:  i couldn't take today off because of my weird work schedule this week)

June 29, 2015

Daily score: 7

Workout:

A. Jerk balance; 2 reps on the min for 7 min (light, technical focus)

93

B. Tall jerk; 2 reps on the min for 7 min (light/technical)

68 x 1, 73 x 6

C. Front squat; 5, 5, 5, 3, 3, 3; rest 2 min

115, 125, 130, 135, 135, 135

D. Single arm KBS; 12 reps x5/side; rest 1 min bw sides

18# x 1 set, 26 x 4 sets

Jerk work went well.  I feel like I haven't plain squated in awhile.  The first video is the second set of 3 and the side video is the last set of three.  I know my knees come in and on the second two reps I can feel more than see my thoracic and lumber alignment give a bit.   Single arm KB swings were difficult for grip and balancing KB overhead.  My left are is more stable but my right grip seems stronger.  They were kinda challenging.  Thanks!

June 28, 2015

Daily score: 7

Workout:

vinyasa yoga




Great morning class.  Good combo of active and stretching.

June 27, 2015

Daily score: 7

Workout:

Granite games qualifier

6 min 1 rm snatch
8 min amrap
30 du
15 ctb
30 du
15 ttb
6 min 1 rm snatch


108 (8# PR), 165 reps (1 + 30 +15 +30) , 98

This was super exciting.  I really didn't care what happened after I pr'd my snatch.  And it felt really good!  I also recruited some of the guys from the gym to do it with me and that was motivating.  The amrap went about how I thought it would.  CTB fatigued really quick.  I did mostly doubles on the first round and could only do singles on the second...even had some no reps.  TTB were fine but I did singles the whole time because I didn't want to piss off my shoulder.  I did all the du's unbroken!  That felt good.  It was funny to me how heavy 98 was on the second snatch.  The first time I tried it it slipped right out of my hands.  So I did 93 and then power snatched 98 and felt lucky for that.  Was fun.  

June 24, 2015

Daily score: 6

Workout:

A. Single arm DB push press; 8-10x5; rest 1 min bw sides

30x10
35x10
40x10
45x8
45x8

B1. Tall kneeling paloff press; 8-10x4; rest 1 min

10 reps for 4 sets

B2. Strict pull ups; 10 reps x4; rest 1 min

1:30
1:40
1:31
1:38

B3. TTB; 10 reps x4; rest 1 min

1:10
1:09
:46
:49

B4. Burpees; 15 reps AFAP x4; rest 4 min

:37
:40
:39
:40

C. Side plank on hand; 20 seconds x4; rest 1 min bw sides

done


I did this workout today because tomorrow I work late and will not be able to make it to the gym to use the pull up rig before they close.  If I get off in time tomorrow, I'll finish the workout I bailed on :).  Also glad I did this today because the granite games qualifier is a lot of bar work and my hands now have a couple days to rest.  The single arm push press were really fun and satisfying.  I was so proud that I could do 45 x 8.  And with the db's I have zero of the shoulder pain or instability I get when I push press heavy with the bar on the right shoulder.  The left arm did feel slightly more weak.  The circuit was great.  I still have that pain in my right shoulder when I string together more than 2 toe to bar.  Which is sad because other than that, they seem to be doable.  So, what I figured out, is that I'm much quicker and have no pain if I just do quick singles.  I feel the pain when I swing forward after a rep in the kip.  And it feels like a small muscle pulling deep in the posterior armpit like from rib cage to upper back shoulder maybe.  After I stir it up my shoulder with click when I raise it overhead.  Without any pain though.  Never really hurts after.  I can fix the clicking by really getting into the muscle with a lacrosse ball.  Anyway, more than you wanted to know maybe.  The good news is singles go fast and don't hurt, that'll be my plan for saturday for the TTB.  Shoulder does great with chest to bar.  Everything else went well.  Even the side planks felt good tonight.  I was sooooo hot in the gym.  Thanks!

June 23, 2015

Daily score: shitty

Workout:

A. Squat clean x1/hang squat clean x2; rest 2 min x6 sets


103, 113 x 5

B1. Front rack walking lunges; 20 steps x3; rest 1 min


65 x 2

B2. DB lateral lunges @2111; 10 reps x3/side; rest 1 min


15# x 10

+
21-15-9
DB thrusters 25#/hand
Row calories




+
row 15 min easy cool down

Cleans felt heavy. Knees coming in on squats.  I did the first set of lunges and then somewhere in the struggle with the lateral lunges I just said fuck it and was done.  I need a day off.  I just can't do it today. 

June 22, 2015

Daily score: 

Workout:

 A. Jerk balance; 2 reps on the min for 8 min (light, technical focus)

85 for all, did 3 on the min on accident

B. Tall jerk; 2 reps on the min for 5 min (light/technical)

65 for all

C1. TnG power clean; 10 unbroken x5; rest 30 sec

85 for all

C2.  Box jumps; 1.1.1.1.1x5; step down/rest 2 min

Done

D. Single leg hip thrusts; 8-10x3; rest 1 min bw legs

Done

Jerk balance was fun.  Tall jerk was awkward, tough mental challenge.  I got a little asthma with the cleans and box jumps, weird.  Not bad though, probably just dumb thought patterns and let myself get worked up.  It was pretty hot too.  Single leg hip thrusts were good.  Thanks!

June 21, 2015

Daily score: 5

Workout:

yoga

vinyasa yoga


Daily score is low because I just haven't been sleeping.  This was a pretty rough class.  Lots of sweat and hard on the legs.  Sure feel good the next day though.  Soreness is gone. Thanks!

June 20, 2015

Daily score: 6

Workout:

Granite Games Qualifier #1

10 min amrap
5 hang squat cleans 105
7 over the bar bar facing burpees

77 reps (6+5)


I warmed up for quite awhile.  Even in warm ups the front squat at 105 I could tell was going to get heavy.  My strategy was to actually go hard and not hold back.  Somewhere around 6 minutes I was definitely wondering why I thought this would be fun.  It hurt.  But I'm proud of how I did my best.  I didn't stop at all, although I did drop the bar in the last few rounds but I picked it right back up.  My front squats were not all pretty but they counted.  Thanks!

June 18, 2015

Daily score: 7

Workout:


A. Split jerk; build to a max then drop to 83% and perform 6 doubles-
rest as needed

143 max
118 x 6 doubles

B. Tall kneeling bottoms up KB strict press; 8-10x5/arm; rest 1 min bw arms

8kg x 10 for all

C. Bench press; 12-15x5; rest 2 min

65 x15
70 x13
70 x12
65 x12
65 x12


+
For time:
75 wall balls
50 burpees
25 OHS 75#

16:30

5:24
5:00
6:06


I don't know what is going on with my split jerk.  I feel like I should be hitting 10 more pounds.  The only thing I can think of is that the blocks are messing with me.   I hit them on my dip when they were too high but then I lowered them.  I don't know...not trying to make excuses...this movement has just seemed 'off' of late.  I know I'm not dropping as far as I should either.  I did seem to fix that on the reps at 118 though.  Still love the KB press.  I tried to go up to 26# because there are no KBs in between but I couldn't control it.  I'll take my 20# kb to the gym next time.  Bench is always good but I could feel my arms getting fatigued toward the end.  The wod:  I cannot believe how long the wbs took me!  I did sets of 15 but did not realize I took that long.  I was talking to Scott about wbs after and he watched me do some and gave me some great tips!  Apparently, big surprise,  I'm doing to slow of a controlled eccentric and really dropping the ball all the way to my chest and throwing from there.  He recommended catching and throwing from a position with my elbows tucked in in front off my chest and already halfway extended to save a bit on ROM.  If that makes sense.  Anyway,  I do think it will help me not expend quite so much energy.  Burpees were fine, unbroken.  First set of 5 OHS was wobbly.  Then I did 6 solid.  Then 7 solid.  Then I had 8 left and only made it to 7.  My right shoulder got wobbly and I dropped it :(.  Then I tried to snatch it, which didn't happen so I cleaned it, racked it and then took it from the rack and overhead squatted it...what a waste of time...learning, should have just rested it on my back instead of pushing to where I dropped it.  Thanks!

June 17, 2015

Daily score: 7

Workout:

A. Power snatch; build to a max

103 (5# PR)

B. Rack pulls (partial deadlifts from mid thigh); 5, 5, 3, 3; rest 2 min

225, 225, 225, 225

+
6 min amrap:
6 power snatch 55#
24 double unders
rest 4 min
6 min amrap:
Row 10 calories
10 KBS 1.25 pood

5 rounds / 4 rounds + 1 cal

I had to come back and do this about the morning after yesterdays d/t work schedule.  Which was a bummer because my hand hurts.   But now, writing this another 12 hours later it is feeling much better.  For this workout anyway: I was stoked about the power snatch PR.  I can say though it felt more awkward and a little less powerful than squat snatching...I just feel like I either drop all the way into a squat or I do such a little dip when I power snatch.  Regardless, I got 103.  Rack pulls sucked because my hand hurt.  Which would have been just a pain problem except that I could not seem to force my hand to hang on.  I couldn't pick up more than 225 because I was having to hold it mostly in my fingers.  Frustrating.  The first amrap was all good.  I did 3 of the sets of DU's unbroken.  The second amrap was a lung burner.  And I did 1.5 pood russian because I was nervous about my grip going overhead.  Thanks!

June 16, 2015

Daily score: 8

Workout:

A. Push press; build to a 5rm

105 (110 x 3) PR

B. CTB pull ups; 15 reps AFAP x4; rest 2 min

2:06
2:30 (2 'no reps' in the mix)
2:26 (wripped hand at the end)
2:30 (10 reps, hand was a mess so stopped)

C. Weighted vest ring rows; 2-3x5; rest 2 min

3 reps x 5 (weight vest had 10 pockets filled with weight, no sure how much, but didn't feel good walking around with it on :)

+
7 sets:
10 TTB (leg raises with 8lb ball between feet)
10 burpees
rest 1 min bw sets 1-4, last 3 rounds for time

1:07
:58
:55
:54
5-7= 4:24

I was so pumped for this workout.  Happy about the push press.  It felt solid at 105 and I think if my right shoulder weren't so weird 110 woulda happened with another try.  The bummer was...I was having a good time with the CTB.  It was about 90 degrees out and my hands were already calloused.  My left hand wripped pretty bad on the third set.  It was bloody.  The crazy thing is it's just the most painful wrip I've ever had.  Anyway...I tried to do the 4th set with tape but it was silly.  The ring rows were fine.  I modified the wod.  Asked Scott what to do and he suggested laying down supine holding onto the rack overhead with a ball between my ankles, leg raises to wherever my mobility started to make my back curve.  These were totally fine in sets of 10 with the rest in between sets.  I could definitely feel it in my abs.  But I was impressed how much harder they were without the rest after the burpees.  I had to break them up some.  And next day my abs are pretty tight.  Thanks!

June 14, 2015

Daily score: 5

Workout:  yoga

Restorative aerial yoga


Because of camping I did saturday's workout this morning and yoga in the evening.  :)

June 14, 2015

Daily score: 5

Workout:


A. Hover squat snatch; 3 reps on the min for 10 min

all at 65#

B. Double barrel back squat; 6x6; rest 2 min

75, 75, 75, 65, 65, 65

C1. Lateral lunges @2111; 8-10x4; rest 1 min

10 x 4

C2. DB russian step ups; 15 reps x4/side; rest 1 min bw sides/rest 2 min

20 x 15
15 x 15
15 x 15
15 x 15

D. DB side bends; 12-15x3; rest 1 min bw sides

35 x 15
45 x 15
45 x 15

+
airdyne 4 min @10 min pace
rest 1 min
x3

done

Hover snatches were tough.  Not that the weight was heavy but it was just different and a little more fatiguing to not have the pause of setting the bar on the ground.  Good practice though.  Was breathing by the end.  Dbl barrel back squats were tough...I know I went light but at 75 the 5th at 6th rep I was totally just lifting my butt up first and letting my chest fall forward.  It was better at 65 but still a challenge.  Lateral lunges were fine.  DB steps ups sucked  at 20# and were still challenging at 15.  Gonna be sore for sure.  DB side bends were fun.  AD all good.  Thanks!

June 11, 2015

Daily score: 7

Workout:


A. Split jerk; build to a max then drop to 80% and perform 6 doubles-
rest as needed

skipped d/t gymnastics

B. Tall kneeling bottoms up KB strict press; 6-8x5/arm; rest 1 min bw arms

all 8kg x 8

C. Bench press; 10-12x5; rest 2 min

65x12
70x12
75x12
80x10
75x11

D. 45 degree externally rotated support holds; 20 secons accumulated
x5; rest 90 sec

20 x 5

+
Row 1k @30 sec off pr pace
rest 30 sec
x3

4:20, 4:25, 4:27  (I think my PR is 4:00)

I got some time with the gymnastics coach this morning and worked on my regular kip and CTB kip.  He also showed me some good shoulder warm up exercises.  We found that my grip strength was a problem by the time we were on to CTB, I could only do 3 reps without slipping.  He thinks maybe I have strong grip with the barbell but just out of practice with grip while swinging on the bar.  Just passing that along.  I was a little tired after this so I thought it best to skip 'A'.  Setting a max with already tired shoulders seemed silly.  I loved the kneeling bottoms up press.  So cool how it works the shoulder.  I felt I improved as I practiced but didn't push the weight because it was still challenging.  Bench press was satisfying.  Support holds went fine.  Just tired hands.   And I still hate rowing.  Thanks!

June 10, 2015

Daily score: 6

Workout:


A. Power snatch clusters; 2.2.2x5; rest 20 sec/rest 2 min

73, 78, 83, 78, 78

B. Rack pulls (partial deadlifts from mid thigh); 5x5; rest 2 min

225, 245, 255, 275, 290

C1. Face down banded hamstring curls; 20 reps x5; rest 30 sec

20 x 5

C2. Barbell hip thrusts; 12-15x5; rest 30 sec

85x15
90x15
95x15
100x12
100x13

C3. Single leg RDL; 6-8x5; rest 30 sec

25x8
30x8
35x8
40x8
40x8

C4. Hanging knee raises; 10 reps x5; rest 2-3 min

10 x 5

Power snatch clusters felt pretty good...I do tend to raise my hips and use my low back more than I do when I squat snatch...was trying to fix it.  Rack pulls were new, I had no idea how much weight to do.  Thought it was cool to get up to 290.  Felt it mostly in the low back I think.  The circuit was good.  Single leg RDLs are definitely harder to balance, etc on the right.  Thanks!

June 9, 2015

Daily score: 7

Workout:

A. Push press x3/Push jerk x2/Split jerk x1 - 1 complex on the min for 12 min


73, 78 x 11

B1. Strict pull ups; amrap in 1 min x6; rest 1 min


7,6,6,6,6,5

B2. Neutral grip DB bench press; 8-10x6; rest 1 min


30x10
35x9
35x9
35x8
30x10
35x8

C1. Bent over two arm DB rows; 8-10x4; rest 1 min


30x10
35x8
35x8
35x8

C2. Single arm plank hold; 20 sec x4/side; rest 1 min


20x4/arm

D. HAnging L holds; 20 seconds x5; rest 40 sec

20 x 5

It was pretty toasty in the gym today.  Warmed up with some brief handstand/ shoulder stand work.  Got some good tips from the yogi guy at the gym.  I got kinda light headed during the press cluster emom.  I had to squat between sets.  I remember last week burning out in this by starting too heavy and that was only 10 mins.  This was cardio at 78# x 12 min.  I felt better for the rest of the workout. The bench press is definitely more wobbly/challenging on the right.  And I cheated on the L-holds.  After the first 2 I rested longer than 40 seconds because I really didn't think it would happen before then.  But I did make 20 seconds unbroken for all.  Thanks!

June 6, 2015

Daily score: 6

Workout: 

A. Squat snatch; 12 tough singles; rest 90 seconds bw

88, 88, 88, 88, 88, 93, 93, 93, 93, 93, 98, 98

B. OHS @22x1; 3-4x4; rest 90 seconds

80x4, 85x4, 90x4, 95x3

C. Rear foot elevated split squats @22x1; 5-6x5; rest 1 min bw legs

6 x 5

D. Side plank; 30 sec x5/side; rest 30 sec bw sides

30 x 5

+
airdyne 10 min @moderate aerobic effort

Done, 3 miles

Snatching just felt great today.  So happy about the progress.  I didn't fail any reps.  My elbows are still a little shaky at 98 as you can see in the video but sooooo much improved. And not a problem at 93.  OHS felt solid too.  Split squats good. The side planks are still hard on shoulder stability and a little harder on the right.  But I made it through them all.  AD was fun as always.  Very hot again today too.  Thanks!

June 5, 2015

Daily score: 6 sleepy tired

Workout:

A. Split jerk; 10 tough singles; rest 90 seconds


135, 140, 135, 140, 140, 140, 140, 140, 140, 145

B1. Push press; 6, 6, 6, 4, 4, 4; rest 1 min


85, 90, 95, 100, 95, 95

B2. FLR on rings; 20 sec x6 rest 1 min (protract, externally rotate
and hollow body)


20x6

+
For time:
Row 1k
100 double unders
30 burpee box jumps 20"

11:46
(4:07, 3:09, 4:29) 


This week got kinda crazy and I had to move my workouts around a day.  I got a last minute invite to a concert Wednesday night and was out until 1am.  Then worked late Thursday.  Of course, I didn't really feel super tired until Friday (this workout).  The split jerks just felt really heavy and hard.  When I know most days I have another 10#'s in me. The push press and FLR felt good.  I rowed perfectly paced splits on all the 250's for the 1k.  Was out of breath on the DU's and did sets of 15. But no trip ups.  Burpee box jumps just felt like they took forever.  It was hot too so it was my first day this year feeling really I overheated.  Kinda head achy and sweaty the rest of the evening.  Thanks!

June 3, 2015

Daily score: 7

Workout:

A. 3 position power clean (high hang, knee, floor); 1 complex on the
min for 12 min (build as you go, start light, but heavier than last
week)


88,93,93,93,98,98,98,98,103,103,103,108

B. Deficit (2") deadlift; 5, 5, 5, 3, 3, 3; rest 2 min


165,175,180,185,190,185

C1. Face down banded hamstring curls; 20 reps x4; rest 30 sec


20 x 4

C2. Barbell hip thrusts; 12-15x4; rest 30 sec


95x12
95x14
95x13
95x12

C3. Weighted sorensen hold; 30 seconds x4; rest 30 sec


30x4, 25#

C4. Bent knee hollow body hold; 30 sec x4; rest 3 min

30x4

Clean complex felt much better now.  Trying to focus on full extension and getting under without jumping.  Felt like I made some progress on the high hang.  Felt easier with more weight this week.  Deficit deadlifts are just so uncomfortable.  The 190 felt ugly so I went back down to 185.  The two inches make a big difference in the tension in the hamstrings and low back.  The circuit went well other than every time I got off the GHD I nearly passed out.  Just super light headed after that.  All the blood in my legs?  Thanks!

June 1, 2015

Daily score:  bad

Workout:

A. Push press x3/Push jerk x2/Split jerk x1 - 1 complex on the min for 10 min


93, 93, 83, 83, 83, 78, 78, 78, 78, 78

B1. Strict pull ups; amrap in 1 min x5; rest 1 min


7, 6, 6, 6, 6

B2. Neutral grip DB bench press; 8-10x5; rest 1 min


25 x 10
30 x 10
30 x 10
35 x 9
35 x 8

C1. Bent over two arm DB rows; 8-10x3; rest 1 min


30 x 10
30 x 9
30 x 9

C2. Single arm plank hold; 20 sec x3/side; rest 1 min


20 sec x 3/arm

+
40 burpees for time

3:04


Just having a rough day.  Body is fine other than bad diet and lack of sleep.  Working on it.  The press complex just got tough with little rest.  The jerks were no problem but the 3 push press got difficult.  Strict pull ups were interesting.  I did a set of 5 unbroken and some sets of 2-4 but then my arms took awhile to recover so I tried just singles, either way I ended up with about the same # of reps.  DB bench was fun.  Right shoulder is a weakness, poor stability I think.  DB rows felt good, a new movement for me.  Single arm planks were hard on the shoulder joints again, worse on the right.  Burpees were no problem, kept about the same pace the whole time, no stopping.  thanks!

May 31, 2015

Daily score: 4-6

Workout:

restorative aerial yoga


This was fine and good stretching and very meditative.  I just was not feeling like being in my own head and may have done better with something like boxing or sword fighting.