Daily score: 8
Workout:
A. Strict press; 2, 2, 2, 2, 2; rest 2 min
78, 83, 88, 88, 90
B. Overhead barbell carries (put KBs in the bands on the collars,
focus on neutral spine, perfect shoulder position, short choppy
steps); 40 seconds x6; rest as needed
two 26# KBs = 85# with bar x 6
C. Weigthed eccentric only pull ups @41A1; 4-5x5; rest 2 min
25x5
30x5
35x4
30x4
27,5x4
D1. Eccentric only dips @31a1; 5 reps x5; rest 1 min
5 x 5
D2. Weighted vest ring rows; 3-4x5; rest 1 min
3, 4, 4, 4, 4
E. Tuck ups; 15 reps x5; rest 2 min
15 x 5
Strict press went really well. 90 x 2 was hard but no sticking...I know I can do more that 93 x 1! Lol. I had to do the barbell carries last because the gym was crowded. I went up in weight this week and it was a lot more challenging and way harder to press, but still really fun. Eccentric pull ups went well, challenging. Dip got harder this week with the 5th rep but I managed. I do get sore in the chest from these. The rest was all good. Thanks!
Tuesday, July 28, 2015
Sunday, July 26, 2015
July 25, 2015
Daily score: 6
Workout:
A strict press. Build to a Max
93 (3# pr)
B. Strict press. 10 sets of 10 @60% of a - rest 1 min (if you get to a point where you are failing, the sets turn into amraps)
56#
10,10,10,6,7,7,6,6,7,6
C. Strict pull ups - 60 reps for time in sets of 2 unbroken.
19:50 (20-6:30, 30-10:00, 40-13:00, 50-17:00)
93 went up easy so I went to 98 and my left shoulder just got stuck. I tried a few times because it didn't seem too heavy just seemed like I could get in a good position. Anyway, by the time I backed down to 95 I was tired and didn't get that. After that the presses fatigued fast with the short rest. Pull ups were fun. I didn't fail any. Thanks!
Workout:
A strict press. Build to a Max
93 (3# pr)
B. Strict press. 10 sets of 10 @60% of a - rest 1 min (if you get to a point where you are failing, the sets turn into amraps)
56#
10,10,10,6,7,7,6,6,7,6
C. Strict pull ups - 60 reps for time in sets of 2 unbroken.
19:50 (20-6:30, 30-10:00, 40-13:00, 50-17:00)
93 went up easy so I went to 98 and my left shoulder just got stuck. I tried a few times because it didn't seem too heavy just seemed like I could get in a good position. Anyway, by the time I backed down to 95 I was tired and didn't get that. After that the presses fatigued fast with the short rest. Pull ups were fun. I didn't fail any. Thanks!
Tuesday, July 21, 2015
July 21, 2015
Daily score: 8
Workout:
A. Strict press; 5x5; rest 2 min
73,78,78,78,73
B. Overhead barbell carries (put KBs in the bands on the collars,
focus on neutral spine, perfect shoulder position, short choppy
steps); 30 seconds x6; rst as needed
18# KBs, 30x6
C. Weigthed eccentric only pull ups @41A1; 4-5x4; rest 2 min
18x5
25x5
25x5
30x4
D1. Eccentric only dips @31a1; 5 reps x4; rest 1 min
5 x 4
D2. Weighted vest ring rows; 3-4x4; rest 1 min
4,4,4,4
E. Tuck ups; 15 reps x4; rest 2 min
15x4
Strict press felt solid today, no shoulder issues. The OH barbell carry was super fun. Not sure if I was supposed to push the weight on that or not and the 18# were work. Everything else felt good too. Other than the weight vest smells like a million sweaty men. So...thanks!
Workout:
A. Strict press; 5x5; rest 2 min
73,78,78,78,73
B. Overhead barbell carries (put KBs in the bands on the collars,
focus on neutral spine, perfect shoulder position, short choppy
steps); 30 seconds x6; rst as needed
18# KBs, 30x6
C. Weigthed eccentric only pull ups @41A1; 4-5x4; rest 2 min
18x5
25x5
25x5
30x4
D1. Eccentric only dips @31a1; 5 reps x4; rest 1 min
5 x 4
D2. Weighted vest ring rows; 3-4x4; rest 1 min
4,4,4,4
E. Tuck ups; 15 reps x4; rest 2 min
15x4
Strict press felt solid today, no shoulder issues. The OH barbell carry was super fun. Not sure if I was supposed to push the weight on that or not and the 18# were work. Everything else felt good too. Other than the weight vest smells like a million sweaty men. So...thanks!
Monday, July 20, 2015
July 20, 2015
Daily score: 8
Workout:
A. Squat snatch; 6 singles @85% 1rm; rest 1 min
At 93
B. Squat clean; build to a tough single then drop to 85% and perform 8
singles; rest 2 min
Single= 128
85%= 108
C. Front squat @3030; 5 reps x6; rest 90 seconsd
88,88,93,93,98,98
+
5 rounds for time:
Row 500m
35 wall balls
24:17
Splits: 2:20,1:48,2:41,2:07,2:39,2:20,2:39,2:35,2:36,2:26
Snatching felt great. So good to be hitting 93 so consistently. Cleaning was okay...good practice. Failed 133 halfway up the front squat. Front squats were tough with the tempo and I had what was yet to come on my mind, lol. It was 6p and the hottest stuffiest time of day in a crowded gym...I thought my cheeks were going to burn off during the wod. I hit the lap button on my timer each time on and off the rower. It was rough. Just proud I kept going and lived. Thanks!
Workout:
A. Squat snatch; 6 singles @85% 1rm; rest 1 min
At 93
B. Squat clean; build to a tough single then drop to 85% and perform 8
singles; rest 2 min
Single= 128
85%= 108
C. Front squat @3030; 5 reps x6; rest 90 seconsd
88,88,93,93,98,98
+
5 rounds for time:
Row 500m
35 wall balls
24:17
Splits: 2:20,1:48,2:41,2:07,2:39,2:20,2:39,2:35,2:36,2:26
Snatching felt great. So good to be hitting 93 so consistently. Cleaning was okay...good practice. Failed 133 halfway up the front squat. Front squats were tough with the tempo and I had what was yet to come on my mind, lol. It was 6p and the hottest stuffiest time of day in a crowded gym...I thought my cheeks were going to burn off during the wod. I hit the lap button on my timer each time on and off the rower. It was rough. Just proud I kept going and lived. Thanks!
Sunday, July 19, 2015
July 18, 2015
Daily score: 7
Workout:
Row 30 min for max meters (record HR and total meters and pace)
6331m
pace 2:22
avg hr 164, max 182
+
30 min mobility/gymnastics/oly skill work
CTB and bar MU and mobility work
It was hot and it felt like a long sweaty time on the rower. My hips also felt tight...epsecially the right one...burned a little bit, but seems fine now. I did hop off the rower once to prop open the door. I had it set to count down and so I think it maybe messed up my time. I also had to stop to wipe sweat out of my eyes a couple times. Fun. I did enjoy the time to work on CTB and some bar muscle up stuff one of the coaches had showed me. Thanks!
Workout:
Row 30 min for max meters (record HR and total meters and pace)
6331m
pace 2:22
avg hr 164, max 182
+
30 min mobility/gymnastics/oly skill work
CTB and bar MU and mobility work
It was hot and it felt like a long sweaty time on the rower. My hips also felt tight...epsecially the right one...burned a little bit, but seems fine now. I did hop off the rower once to prop open the door. I had it set to count down and so I think it maybe messed up my time. I also had to stop to wipe sweat out of my eyes a couple times. Fun. I did enjoy the time to work on CTB and some bar muscle up stuff one of the coaches had showed me. Thanks!
Friday, July 17, 2015
July 17, 2017
Daily score: 7
Workout:
A. Power clean clusters; 1.1.1.1.1x5; rest 20 sec/rest 2 min
118, 123, 123, 123, 123
B. Snatch pulls; 3x3; rest 2 min
103, 108, 113
C. Banded deficit (3") clean grip deadlift; 3 reps on the min for 10
min (reset on the floor of each rep, explode up and flex glutes hard
at the top, ~40% 1rm on the bar and moderate band tension)
108
+
3 rounds for time:
20 KBS 1.5 pood
80 double unders
11:28
Clean clusters were great practice at dropping under the bar without splitting. I improved as I went. Maybe could have gone heavier but didn't want to do that and split. Snatch pulls were fun. DLs took a bit to set up correctly and were mostly hard on grip. The wod looked easy but my grip and hands were already a bit tired. I was surprised how this made the wod so much more challenging. The first set I got to 18 of the KBs and then lost my grip and had to reset for the last two. The first set of DU's was kinda hard with tight forearms. I didn't trip up on any of the du's just stopped to rest and breathe. Broke the second two sets of KBs twice. Was kinda fun. Du's are improving. Thanks!
Workout:
A. Power clean clusters; 1.1.1.1.1x5; rest 20 sec/rest 2 min
118, 123, 123, 123, 123
B. Snatch pulls; 3x3; rest 2 min
103, 108, 113
C. Banded deficit (3") clean grip deadlift; 3 reps on the min for 10
min (reset on the floor of each rep, explode up and flex glutes hard
at the top, ~40% 1rm on the bar and moderate band tension)
108
+
3 rounds for time:
20 KBS 1.5 pood
80 double unders
11:28
Clean clusters were great practice at dropping under the bar without splitting. I improved as I went. Maybe could have gone heavier but didn't want to do that and split. Snatch pulls were fun. DLs took a bit to set up correctly and were mostly hard on grip. The wod looked easy but my grip and hands were already a bit tired. I was surprised how this made the wod so much more challenging. The first set I got to 18 of the KBs and then lost my grip and had to reset for the last two. The first set of DU's was kinda hard with tight forearms. I didn't trip up on any of the du's just stopped to rest and breathe. Broke the second two sets of KBs twice. Was kinda fun. Du's are improving. Thanks!
Tuesday, July 14, 2015
July 14, 2015
Daily score: 5
Workout:
A. Split jerk; 1 rep on the 30 seconds for 20 reps @70% 1rm
108
B. Build to a tough single split jerk
148
C1. Push press; 3x3; rest 1 min
83, 88, 93
C2. Weigthed eccentric only pull ups @41A1; 4-5x3; rest 2 min
18# x 5 for all
D1. Eccentric only dips @31a1; 5 reps x3; rest 1 min
done
D2. Weighted vest ring rows; 3-4x3; rest 1 min
3, 4, 3
E. Tuck ups; 15 reps x3; rest 2 min
Workout:
A. Split jerk; 1 rep on the 30 seconds for 20 reps @70% 1rm
108
B. Build to a tough single split jerk
148
C1. Push press; 3x3; rest 1 min
83, 88, 93
C2. Weigthed eccentric only pull ups @41A1; 4-5x3; rest 2 min
18# x 5 for all
D1. Eccentric only dips @31a1; 5 reps x3; rest 1 min
done
D2. Weighted vest ring rows; 3-4x3; rest 1 min
3, 4, 3
E. Tuck ups; 15 reps x3; rest 2 min
done
Bad day for me mood wise. And stressful day. I almost skipped the gym and was still considering it as I was warming up. Glad I didn't. In a funk and it helped a bit just to move. 20 reps of split jerk was great practice. I felt much crisper as I added weight to hit a tough single. Shoulders were tired after A and B. Hence, push press felt heavier than it should. Eccentric pull ups felt really strong today. Dips felt fine, I did them on the rings. I made the weighted rows pretty horizontal so they were challenging. Tuck ups good. Thanks!
July 13, 2015
Daily score: 7
Workout:
A. Squat clean x1/front squat x3; rest 2 min x6 complexes
105, 105, 110, 110, 115, 120
B. Hang squat snatch; 2 reps on the min for 12 min (moderate load)
73
C1. Front rack walking lunges; 24 steps x2; rest 1 min
65
C2. Lateral lunges; 7 reps per side x2; rest 1 min
done
C3. Wall balls; 50 reps x2; rest 4 min
done
+
row 15 min easy
3k
Clean complex felt good. 120 was pretty tough. Shoulders felt tight snatching today and 73 seemed right. Lunges just suck for me. We did all this pelvic stability stuff in yoga and it's weird because I felt like I had a hard time keeping my hips/pelvis stable with the lunges. Yoga messing with my head. Lateral lunges felt better this week. And wall balls were rough as usual. Each set was just under 3 mins. Thanks!
Workout:
A. Squat clean x1/front squat x3; rest 2 min x6 complexes
105, 105, 110, 110, 115, 120
B. Hang squat snatch; 2 reps on the min for 12 min (moderate load)
73
C1. Front rack walking lunges; 24 steps x2; rest 1 min
65
C2. Lateral lunges; 7 reps per side x2; rest 1 min
done
C3. Wall balls; 50 reps x2; rest 4 min
done
+
row 15 min easy
3k
Clean complex felt good. 120 was pretty tough. Shoulders felt tight snatching today and 73 seemed right. Lunges just suck for me. We did all this pelvic stability stuff in yoga and it's weird because I felt like I had a hard time keeping my hips/pelvis stable with the lunges. Yoga messing with my head. Lateral lunges felt better this week. And wall balls were rough as usual. Each set was just under 3 mins. Thanks!
Wednesday, July 8, 2015
July 7, 2015
Daily score: 8
Workout:
A. Split jerk; build to a tough single then drop to 90% and perform 8 singles -
rest as needed
Single: 153 (5# pr)
90%: 138 x 8
B. Clean grip deadlift @31x1; 4-5x5; rest 2 min
133x5
153x5
163x5
173x5
183x4
C. Power snatch clusters; 3.3x5; rest 30 sec/rest 3 min
73, 73, 78, 78, 73
D. Strict pull ups; amrap sets of 2 unbroken in 6 min
11 sets plus one single
E. Wall facing hs hold; 30 seconds x5; rest 1 min
Done
+
airdyne sprint 20 seconds @100%
rest 40 seconds actively
x6
Done, 1.9 mi
Workout:
A. Split jerk; build to a tough single then drop to 90% and perform 8 singles -
rest as needed
Single: 153 (5# pr)
90%: 138 x 8
B. Clean grip deadlift @31x1; 4-5x5; rest 2 min
133x5
153x5
163x5
173x5
183x4
C. Power snatch clusters; 3.3x5; rest 30 sec/rest 3 min
73, 73, 78, 78, 73
D. Strict pull ups; amrap sets of 2 unbroken in 6 min
11 sets plus one single
E. Wall facing hs hold; 30 seconds x5; rest 1 min
Done
+
airdyne sprint 20 seconds @100%
rest 40 seconds actively
x6
Done, 1.9 mi
Split jerk is back on track. Felt good. The first video is 153, the second 138. I kept going to 153 because 148 went up without a struggle. Right elbow is slow to lock on the 153. Clean grip dl's: I hook gripped. I figure that was my 'clean' grip. Is this wrong? I know it is bad for the thumbs but I thought since I wasn't going super heavy maybe it was the right thing? Any how, my hands were getting sore during these and thumbs felt just blistery after. Also, I'm not sure I would have made 183x4 without a hook grip. Snatching was fine, power snatch is feeling awkward compared to squat snatch. And my hands were just raw and hurting. Strict pull ups went fine. Hit a set every 30 seconds until I lost some time around the 8th set. The last set I had time but couldn't pull a second rep out. HS were fine until 4th and 5th, just tired shoulders. And damn, I still hate that stupid invention of an airdyne bike. Quads burning. Thanks!
Sunday, July 5, 2015
July 4, 2015
Daily score: 7
Workout:
A. Squat clean; build to a tough single then drop to 80% and perform 8
doubles; rest 2 min
single = 130
80% = 105
8 doubles at 105
+
granite games workout
17 min amrap
50 cal row
50 wall balls
50 shoulder to overhead 85#
50 box jumps
=240 (one round plus 40 cal row)
I felt great cleaning...tried 135 twice but got stuck in the bottom of the squat. Doubles were great practice. The WOD was painful. I couldn't believe how heavy the 85# was by the time I got there. Mostly it was just icky cardio suffering. And it was so hot in the gym, I sweat a lake! Hoping next weeks is not quite so painful.
Workout:
A. Squat clean; build to a tough single then drop to 80% and perform 8
doubles; rest 2 min
single = 130
80% = 105
8 doubles at 105
+
granite games workout
17 min amrap
50 cal row
50 wall balls
50 shoulder to overhead 85#
50 box jumps
=240 (one round plus 40 cal row)
I felt great cleaning...tried 135 twice but got stuck in the bottom of the squat. Doubles were great practice. The WOD was painful. I couldn't believe how heavy the 85# was by the time I got there. Mostly it was just icky cardio suffering. And it was so hot in the gym, I sweat a lake! Hoping next weeks is not quite so painful.
Thursday, July 2, 2015
July 1, 2015
Daily score: 7
Workout:
A. Push jerk; 5x5; rest 2 min
93, 98, 103, 108, 113
B1. Tall kneeling paloff press; 8-10x5; rest 1 min
10 x 5 sets
B2. Strict pull ups; 10 reps x5; rest 1 min
1:30 for all sets
B3. TTB; 10 reps x5; rest 1 min
:48, :28, :29, :24, :20
B4. Burpees; 15 reps AFAP x5; rest 4 min
1:00, :54, :53, :51, :49
C. Side plank on hand; 20 seconds x5; rest 1 min bw sides
done
Push jerk practice was good. I think I could get a lot better at this...I feel like I improve with more weight but sometimes it's just not super quick or efficient. The circuit was fun...took awhile. Strict pull ups stayed the same for all five sets. I did a few sets of 3 and 4 but that didn't seem to go any faster than doing quick singles. TTB was good today...if I keep everything really tight and don't swing forward to far in the kip, it doesn't hurt. I got a few sets of 6-8. Burpees sucked because my legs and even low back are so sore I think I may never move fast again ;). Side plank was not as easy as last week but I made it through. Harder on my left shoulder this week but not bad until the 4th set. Thanks!
Workout:
A. Push jerk; 5x5; rest 2 min
93, 98, 103, 108, 113
B1. Tall kneeling paloff press; 8-10x5; rest 1 min
10 x 5 sets
B2. Strict pull ups; 10 reps x5; rest 1 min
1:30 for all sets
B3. TTB; 10 reps x5; rest 1 min
:48, :28, :29, :24, :20
B4. Burpees; 15 reps AFAP x5; rest 4 min
1:00, :54, :53, :51, :49
C. Side plank on hand; 20 seconds x5; rest 1 min bw sides
done
Push jerk practice was good. I think I could get a lot better at this...I feel like I improve with more weight but sometimes it's just not super quick or efficient. The circuit was fun...took awhile. Strict pull ups stayed the same for all five sets. I did a few sets of 3 and 4 but that didn't seem to go any faster than doing quick singles. TTB was good today...if I keep everything really tight and don't swing forward to far in the kip, it doesn't hurt. I got a few sets of 6-8. Burpees sucked because my legs and even low back are so sore I think I may never move fast again ;). Side plank was not as easy as last week but I made it through. Harder on my left shoulder this week but not bad until the 4th set. Thanks!
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