Daily score: 5
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C1. Push press @41x1; 3-4x6; rest 2 min
93x4
93x4
98x3
98x3
98x3
98x3
C2. Omni grip eccentric only pull ups @41A1; 2.2.2x6; rest 20 sec/rest
2 min (wide, medium, supinated)
2.2.2.x6
D1. Single arm half kneeling strict press; 8-10x5; rest 1 min bw
sides/rest 2 min
25x10
25x10
30x10
30x8
25x8
D2. Bent over single arm DB arc rows; 10-12x5; rest 2 min
12x12
12x12
12x10
12x11
12x10
E. Tuck ups; 20 reps x5; rest 2 min
+
30 seconds max reps burpees
rest 30 seconds
x6
I was so excited to get out of work today and do this workout as stress relief from a kinda frustrating day. And then...I sat in traffic on the way to the gym. So I cut my warm up short and tried to move along quickly. Handstands weren't my best today but I did three different drills and gave it my best. Rope climbs again were weird coming down. I think my shoes are just too flimsy...but I need to figure it out. What is the most efficient way for descending a rope? Push press felt heavy this week but it could be that my legs are pretty much dead weight today...sore and sluggish. Omni pull ups are easy. The kneeling press was fun...right arm is stronger but if I get the DB out anterior at all my shoulder does pinch, also pinches if I throw too hard at the top, like overextend. Arc rows were fine. At this point I got kicked out of the gym because it was late and they were locking up. Bummer. It's funny how guilty I feel about not being about to finish! I do love my burpees...I was going to finish it at hoome but by the time I got home it was late and I was hungry and it seemed silly. One question, do you want me to put my HRV in the sitapp? How should I calculate that? Thanks
PS) legs seem even more sore today!
Wednesday, September 30, 2015
Monday, September 28, 2015
September 28, 2015
Daily score: 8
Workout:
A. Snatch snatch; 10 singles @83% 1rm
10 at 90#
B1. Front squat; 6-8x3; rest 30 sec
90x8
95x8
100x8
B2. Unloaded jump squats; 12 reps AFAP x3; rest 30 sec
12x3
B3. Front rack forward lunges; 24 steps x3; rest 4 min
78x24x3 (i hate you)
C1. Side to side cossack squats; 12 alt'ing reps x3; rest 1 min
12x4
C2. Single leg good mornings; 10 reps x4; rest 1 min
Workout:
A. Snatch snatch; 10 singles @83% 1rm
10 at 90#
B1. Front squat; 6-8x3; rest 30 sec
90x8
95x8
100x8
B2. Unloaded jump squats; 12 reps AFAP x3; rest 30 sec
12x3
B3. Front rack forward lunges; 24 steps x3; rest 4 min
78x24x3 (i hate you)
C1. Side to side cossack squats; 12 alt'ing reps x3; rest 1 min
12x4
C2. Single leg good mornings; 10 reps x4; rest 1 min
10x4/leg
As usual I really enjoyed the time snatching. All of these reps felt good. And I was quite pleased because one of the coaches said my snatch was looking really solid. Yay! I knew the B series would be rough because of the lunges mainly. And it was. The last set I was having a hard time get up out of the bottom of the lunge on the last 3-4 reps with the right leg forward. Legs were shaking after. I can clearly anticipate the impending soreness. Then Scott saw me doing the C series and said that it would help decrease my soreness from the lunges and how he thought that was smart. So I'm hoping that is true. C felt great...work but a bit of stretching too. I did roll out and stretch after. Right glute and hamstring insertion felt tight and right hip flexors. Thanks!
Saturday, September 26, 2015
September 26, 2015
Daily score: 7
Workout:
95x4, 85x6
65x12
70x12
70x12
75x10
70x10
12x12
12x11
12x10
12x10
12x10
15x10x5
12x5
Done
Done
45x14
50x14
50x14
55x12
Split jerk series went well. Great practice for not pushing bar out front. Everything else went well. I did all the L-holds in 15-20 second segments. Swing work is still not great. Right shoulder hurts periodically and I just feel so uncoordinated...bulky, lol. Feeling much better health wise. Glad it was just a cold and didn't turn into anything else. I guess resting works ;). Thanks!
Workout:
A. Split jerk; 3 tng reps on the min for 10 min (pause for 10 seconds
at the top of the last rep, keep load light)
95x4, 85x6
B1. Incline bench press; 10-12x5; rest 1 min
65x12
70x12
70x12
75x10
70x10
B2. Bent over DB arc rows; 10-12x5; rest 1 min
12x12
12x11
12x10
12x10
12x10
C1. Laying DB tricep extensions; 10-12x5; rest 1 min
15x10x5
C2. Supinated strict pull ups; accumulate 12 reps x5; rest 2 min
12x5
D. Swing development tech work
Done
E. HAnging L hold; accumulate 2 min not for time
Done
F. DB side bends; 12-14x4/side; rest 1 min bw sides
45x14
50x14
50x14
55x12
Split jerk series went well. Great practice for not pushing bar out front. Everything else went well. I did all the L-holds in 15-20 second segments. Swing work is still not great. Right shoulder hurts periodically and I just feel so uncoordinated...bulky, lol. Feeling much better health wise. Glad it was just a cold and didn't turn into anything else. I guess resting works ;). Thanks!
Monday, September 21, 2015
September 21, 2015
Daily score: 6
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C1. Push press @41x1; 5-6x5; rest 2 min
83x6
83x6
88x6
93x5
93x5
C2. Omni grip eccentric only pull ups @41A1; 2.2.2x5; rest 20 sec/rest
2 min (wide, medium, supinated)
done
D1. Decline bench press; 12-15x5; rest 2 min
78x13
78x13
78x13
78x12
78x12
D2. Bent over supinated barbell rows; 6-8x5; rest 2 min
93x7x5
E. HAnging knee raises; amrap @41x2 x5; rest 2 min
7,9,8,9,7
+
30 burpee box jumps for time 24"
3:37
Handstand work went really well today. I had a freestanding hold that was somewhere around 7 seconds which is definitely a record. Rope work was the same as last week, I did as many legless pulls as I could (2-3) then climbed the rest of the way up. I taped my shoe and worked on going faster down but that is definitely a work in progress. I feel a little out of control on the descent as I speed up. Push press/pull up series went well. Nothing eventful in D either. Hands were sore and grip tired on the hanging knee raises. Burpee box jumps were fun...pleased that I didn't bite it. Legs were shaky after. Legs were pretty sore again from yesterday. Thanks!
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C1. Push press @41x1; 5-6x5; rest 2 min
83x6
83x6
88x6
93x5
93x5
C2. Omni grip eccentric only pull ups @41A1; 2.2.2x5; rest 20 sec/rest
2 min (wide, medium, supinated)
done
D1. Decline bench press; 12-15x5; rest 2 min
78x13
78x13
78x13
78x12
78x12
D2. Bent over supinated barbell rows; 6-8x5; rest 2 min
93x7x5
E. HAnging knee raises; amrap @41x2 x5; rest 2 min
7,9,8,9,7
+
30 burpee box jumps for time 24"
3:37
Handstand work went really well today. I had a freestanding hold that was somewhere around 7 seconds which is definitely a record. Rope work was the same as last week, I did as many legless pulls as I could (2-3) then climbed the rest of the way up. I taped my shoe and worked on going faster down but that is definitely a work in progress. I feel a little out of control on the descent as I speed up. Push press/pull up series went well. Nothing eventful in D either. Hands were sore and grip tired on the hanging knee raises. Burpee box jumps were fun...pleased that I didn't bite it. Legs were shaky after. Legs were pretty sore again from yesterday. Thanks!
September 20, 2015
Daily score: 6
Workout:
A. Snatch snatch; 10 singles @85% 1rm
93x10
B. Front squat; 5x5 @41x1; rest 2 min (increase load from last week)
85, 85, 85, 85, 90
C. Front rack forward lunges; 22 steps x3; rest 90 seconds
78x22x3
D1. DB lateral lunges @2111; 12 reps x3; rest 1 min
10/handx12x4
D2. Sumo good mornings; 12-15x3; rest 1 min
45x15x3
E. Single leg good mornings; 10 reps x4; rest 1 min bw sides
BWx10x4
Feeling like I may be coming down with a cold but could just be fall allergies. Snatching- love it. Thrilled to have hit 93# so many times well. I went down on one knee on the third rep but still saved it and then repeated the rep for a solid one. I power snatched the 5th rep and repeated it for a good one too. The 10th rep is the only one I failed, caught it too far forward and repeated it for a good solid finish. Front squats again were fine for 3 reps and then rep 4/5 I start to raise my butt up and back first to get out of the squat, dropping my chest. But I'm fighting it as best I can. The lunges are so hated. I did them out in my street and got some neighborhood encouragement which made them better. To my retired neighbors I guess I look pretty badass 78 pounds or not, which is nice. Lateral lunges and sumo gm's went well. And single leg good mornings were really solid. I did feel my right leg, mistily hip/glute, fatiguing from the front squats on through this workout. I had to keep stretching the hip flexors on that side too. No pain though. Thanks!
Workout:
A. Snatch snatch; 10 singles @85% 1rm
93x10
B. Front squat; 5x5 @41x1; rest 2 min (increase load from last week)
85, 85, 85, 85, 90
C. Front rack forward lunges; 22 steps x3; rest 90 seconds
78x22x3
D1. DB lateral lunges @2111; 12 reps x3; rest 1 min
10/handx12x4
D2. Sumo good mornings; 12-15x3; rest 1 min
45x15x3
E. Single leg good mornings; 10 reps x4; rest 1 min bw sides
BWx10x4
Feeling like I may be coming down with a cold but could just be fall allergies. Snatching- love it. Thrilled to have hit 93# so many times well. I went down on one knee on the third rep but still saved it and then repeated the rep for a solid one. I power snatched the 5th rep and repeated it for a good one too. The 10th rep is the only one I failed, caught it too far forward and repeated it for a good solid finish. Front squats again were fine for 3 reps and then rep 4/5 I start to raise my butt up and back first to get out of the squat, dropping my chest. But I'm fighting it as best I can. The lunges are so hated. I did them out in my street and got some neighborhood encouragement which made them better. To my retired neighbors I guess I look pretty badass 78 pounds or not, which is nice. Lateral lunges and sumo gm's went well. And single leg good mornings were really solid. I did feel my right leg, mistily hip/glute, fatiguing from the front squats on through this workout. I had to keep stretching the hip flexors on that side too. No pain though. Thanks!
Sunday, September 20, 2015
September 18, 2015
Daily score: 8
Workout:
A. Push jerk; 5 reps on the min for 10 min (light load)
73, 73, 78, 78, 83 x 6 sets
B1. Incline bench press; 10-12x4; rest 1 min
63x12
63x12
63x12
68x12
B2. Bent over DB arc rows; 10-12x4; rest 1 min
15x10
8x12
10x12
12x12
C1. Laying DB tricep extensions; 10-12x4; rest 1 min
15x12
15x11
15x10
15x9
C2. Supinated strict pull ups; accumulate 12 reps x4; rest 2 min
12 x 4 (2 min, 2:50, 2:30, 3:10)
D. Swing development tech work
done
E. HAnging L hold; accumulate 2 min not for time
all 15 second hangs = 2 mins
F. DB side bends; 12-14x3/side; rest 1 min bw sides
50x14
50x14
50x14
50x14
Push jerks felt great. I added weight because it seemed to get lighter. Incline bench was harder than regular for sure, just felt weird. The arc rows were tough. I did both arms together while bent over, hope that was right. Tricep extensions were harder on the right arm. It was definitely the limiting factor. On the last set it just could not straighten out on the 10th rep. Supinated pull ups were fun. I could do 4-6 unbroken but then had to do doubles/singles. Swing work was the same issues...trying to get faster/smoother. L-holds felt okay, just took a bit. DB side bends were fine. Thanks!
Workout:
A. Push jerk; 5 reps on the min for 10 min (light load)
73, 73, 78, 78, 83 x 6 sets
B1. Incline bench press; 10-12x4; rest 1 min
63x12
63x12
63x12
68x12
B2. Bent over DB arc rows; 10-12x4; rest 1 min
15x10
8x12
10x12
12x12
C1. Laying DB tricep extensions; 10-12x4; rest 1 min
15x12
15x11
15x10
15x9
C2. Supinated strict pull ups; accumulate 12 reps x4; rest 2 min
12 x 4 (2 min, 2:50, 2:30, 3:10)
D. Swing development tech work
done
E. HAnging L hold; accumulate 2 min not for time
all 15 second hangs = 2 mins
F. DB side bends; 12-14x3/side; rest 1 min bw sides
50x14
50x14
50x14
50x14
Push jerks felt great. I added weight because it seemed to get lighter. Incline bench was harder than regular for sure, just felt weird. The arc rows were tough. I did both arms together while bent over, hope that was right. Tricep extensions were harder on the right arm. It was definitely the limiting factor. On the last set it just could not straighten out on the 10th rep. Supinated pull ups were fun. I could do 4-6 unbroken but then had to do doubles/singles. Swing work was the same issues...trying to get faster/smoother. L-holds felt okay, just took a bit. DB side bends were fine. Thanks!
Thursday, September 17, 2015
September 16, 2015
Daily score: 7
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
163, 168, 178, 188, 188
B. Clean pulls; 3x3; rest 2 min
153, 153, 153
C. Snatch grip RDL; 8-10x4; rest 90 seconds
63x10x4
D. Russian KBS; 20 unbroken x4; rest as needed to full recovery
53x20x4
E. TnG power snatch; 5 light reps on the 45 seconds for 12 sets (focus
on breathing, positions, returning barbell to proper start position,
etc)
55#
I think you are trying to kill my hands. Or make them tougher. The deadlifts were all about grip and keeping my thumbs from falling off. Clean pulls felt a little slow today so I stayed at 153. Snatch grip rdls I could have done more weight leg wise but 63 was all I could hang on to x 10. KBS were tough on grip too but a little easier on hands. The snatch series definitely had me out of breath and I accidentally did 13 sets for extra credit I guess. It was great practice though. Now I have man hands. But nothing tore so that is good. Thanks!
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
163, 168, 178, 188, 188
B. Clean pulls; 3x3; rest 2 min
153, 153, 153
C. Snatch grip RDL; 8-10x4; rest 90 seconds
63x10x4
D. Russian KBS; 20 unbroken x4; rest as needed to full recovery
53x20x4
E. TnG power snatch; 5 light reps on the 45 seconds for 12 sets (focus
on breathing, positions, returning barbell to proper start position,
etc)
55#
I think you are trying to kill my hands. Or make them tougher. The deadlifts were all about grip and keeping my thumbs from falling off. Clean pulls felt a little slow today so I stayed at 153. Snatch grip rdls I could have done more weight leg wise but 63 was all I could hang on to x 10. KBS were tough on grip too but a little easier on hands. The snatch series definitely had me out of breath and I accidentally did 13 sets for extra credit I guess. It was great practice though. Now I have man hands. But nothing tore so that is good. Thanks!
Tuesday, September 15, 2015
September 15, 2015
Daily score: 7
Workout:
Row sprint 30 seconds @100% effort (low damper high stroke per minute)
rest 2 min
x4 sets
144, 147, 149, 149 (damper at 3)
+
Assault/airdyne sprint 30 secodns @100%
rest 2 min
x4 sets
0.2m/11cal, 0.2/11cal, 0.2/10cal, 0.2/10cal
+
run 200m @tough effort
rest 2 min
x4 sets
all about 50 seconds
+
A. Pinch plate carries; 20 seconds x5; rest 40 sec
25# per hand x 5
B. Passive hangs; amsap x4; rest 2 min
60, 40, 45, 47
C1. Planche leans; 20 secodsn x5; rest 90 seconds
20x5
C2. bent knee hollow body holds; 30 seconds x5; rest 90 seconds
Workout:
Row sprint 30 seconds @100% effort (low damper high stroke per minute)
rest 2 min
x4 sets
144, 147, 149, 149 (damper at 3)
+
Assault/airdyne sprint 30 secodns @100%
rest 2 min
x4 sets
0.2m/11cal, 0.2/11cal, 0.2/10cal, 0.2/10cal
+
run 200m @tough effort
rest 2 min
x4 sets
all about 50 seconds
+
A. Pinch plate carries; 20 seconds x5; rest 40 sec
25# per hand x 5
B. Passive hangs; amsap x4; rest 2 min
60, 40, 45, 47
C1. Planche leans; 20 secodsn x5; rest 90 seconds
20x5
C2. bent knee hollow body holds; 30 seconds x5; rest 90 seconds
30x5
Well this was worse than it looked on paper. Row sprints went fine then the AD sprints nearly killed me and I started feeling burpy. The running was better than the AD but man, 30 seconds felt long especially on the AD. It's been a long time since I ran fast though and since I was already nice and warm that part actually felt kinda good. I have a strong feeling I will be sore. And I was still sore in the glutes/hami's today from sunday. Pinch plate carries were harder for the left hand. I was using the skinny smooth plates. Passive hangs were grip tiring, I got 'the claw'. Planche leans felt strong this week. I did get an ab cramp and my shoulders were tired by the end. HBholds were fine. All and all a good workout after a night shift. Thanks!
Monday, September 14, 2015
September 14, 2015
Daily score: 7
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C1. Push press @41x1; 5-6x4; rest 2 min
65x6
70x6
80x6
85x6
C2. Omni grip eccentric only pull ups @41A1; 2.2.2x4; rest 20 sec/rest
2 min (wide, medium, supinated)
done
D1. Decline bench press; 12-15x4; rest 2 min
75x13
75x15
80x13
80x12
D2. Bent over supinated barbell rows; 6-8x4; rest 2 min
85x8
85x8
95x6
95x6
E. HAnging knee raises; amrap @41x2 x4; rest 2 min
8,9,7,8
+
40 burpees for time
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C1. Push press @41x1; 5-6x4; rest 2 min
65x6
70x6
80x6
85x6
C2. Omni grip eccentric only pull ups @41A1; 2.2.2x4; rest 20 sec/rest
2 min (wide, medium, supinated)
done
D1. Decline bench press; 12-15x4; rest 2 min
75x13
75x15
80x13
80x12
D2. Bent over supinated barbell rows; 6-8x4; rest 2 min
85x8
85x8
95x6
95x6
E. HAnging knee raises; amrap @41x2 x4; rest 2 min
8,9,7,8
+
40 burpees for time
2:25
The video is one of the things one of the CFP coaches suggested for HS work. I really like it. I found it interesting that I thought I was totally verticle and yet I'm very much in a hollow body. I also did some freestanding, frog stand, and rebalacing work. Thankfully Scott walked by and recommended not working on freestanding handstands on a gymnastics mat like I was. He said it would be harder and make my wrists more sore and, go figure, he was right. Rope climb work was fun. I have never had too much trouble with rope climbs using my legs. I little trouble coming down fast but I think I need some heartier shoes for that too. So I tried a few legless pulls. I can get three. I did 5 climbs doing 3 legless pulls (with a kip and right, left, right) and then the rest of the way with legs. Push press went well. The wide grip eccentric pull ups were hard on the shoulders in a different way but fine. Bench and row went well. My grip was tired on the knee raises, also low back a bit. Burpees were fun. I did the first 20 fast and then basically hit a wall at 21. I wanna say I did 20 in a minute and the rest in 1:25 but I didn't look, just a guess. Happy though, I wanted under 3 min. Thanks!
Sunday, September 13, 2015
September 13, 2015
Daily score: 7
Workout:
A. Snatch snatch; 10 singles @83% 1rm
90# x 10
B. Front squat; 5x5 @41x1; rest 2 min
73, 78, 83, 88, 88
C. Front rack forward lunges; 20 steps x3; rest 90 seconds
78 x 3
D1. DB lateral lunges @2111; 10 reps x3; rest 1 min
15# DBs per hand x 3
D2. Sumo good mornings; 10-12x3; rest 1 min
33, 38, 48 all x 12
E. Single leg good mornings (unloaded, maintain knees touching through
entire ROM); 10 reps x3; rest 1 min bw sides
10 x 3
Snatching was fun. I didn't come close to failing any but I did power snatch the 4th rep. I have to say though, the last 3 were my best 3 and that was satisfying. Tempo front squats- 5th rep was tough to not drop chest forward on the 5th rep at every weight so I shoulda just started heavier I guess. I was dreading the lunges like I always do. I put more weight on than I usually do just so that I would feel proud because I knew I would hate it either way. And I do still hate lunges...but it was a good confidence builder for me because I did it and it wasn't that bad. The lateral lunges still feel awkward. Sumo good mornings I found tough and uncomfortable at all weights, so again, I will go ahead and just try more weight next time. They are a good stretch and I feel most of the tension in my right glute. Single leg good mornings are getting better little by little...I can tell I need them. I have to say, I started this workout feeling kinda sad and down on myself and after I got some music on and started sweating, slowly by the time I was done I felt strong and okay. So...thanks Max!
Workout:
A. Snatch snatch; 10 singles @83% 1rm
90# x 10
B. Front squat; 5x5 @41x1; rest 2 min
73, 78, 83, 88, 88
C. Front rack forward lunges; 20 steps x3; rest 90 seconds
78 x 3
D1. DB lateral lunges @2111; 10 reps x3; rest 1 min
15# DBs per hand x 3
D2. Sumo good mornings; 10-12x3; rest 1 min
33, 38, 48 all x 12
E. Single leg good mornings (unloaded, maintain knees touching through
entire ROM); 10 reps x3; rest 1 min bw sides
10 x 3
Snatching was fun. I didn't come close to failing any but I did power snatch the 4th rep. I have to say though, the last 3 were my best 3 and that was satisfying. Tempo front squats- 5th rep was tough to not drop chest forward on the 5th rep at every weight so I shoulda just started heavier I guess. I was dreading the lunges like I always do. I put more weight on than I usually do just so that I would feel proud because I knew I would hate it either way. And I do still hate lunges...but it was a good confidence builder for me because I did it and it wasn't that bad. The lateral lunges still feel awkward. Sumo good mornings I found tough and uncomfortable at all weights, so again, I will go ahead and just try more weight next time. They are a good stretch and I feel most of the tension in my right glute. Single leg good mornings are getting better little by little...I can tell I need them. I have to say, I started this workout feeling kinda sad and down on myself and after I got some music on and started sweating, slowly by the time I was done I felt strong and okay. So...thanks Max!
Friday, September 11, 2015
September 11, 2015
Daily score: 5
Done
Body is fine, just life stress stuff today. I'll deal. Clean pulls felt good. Single leg good mornings are feeling stronger but still quite challenging. Low bar back squats are hard! So crazy. I really think they are doing wonders for my squat though. It's like they are testing all my weak points. I hate them because they are hard but I love them because I can feel them making me better. I definitely get a burn in my hip flexors, low back, and lateral hips, and and and. KBS were fine, felt sloppy at 62 after 10 reps. Row was good, hot. It was 91 degrees today. Haha...not quite as humid as Atlanta though I'm sure ;). Thanks!
Workout:
A. Clean pulls 3, 3, 3, 2, 2, 2; rest 2 min
143,143,143,153,158,158
B. Single leg good morning - 12 reps x4/side; rest 1 min bw sides
12x4
C. Low bar box squat; 10, 10, 8, 8, ; rest 90 seconds
63,63,68,68
D. Russian KBS; 15 AFAP (and heavy) x5; rest as needed
53,62,53,53,53
All right around 30 seconds
All right around 30 seconds
+
Row 15 min easy
Done
Body is fine, just life stress stuff today. I'll deal. Clean pulls felt good. Single leg good mornings are feeling stronger but still quite challenging. Low bar back squats are hard! So crazy. I really think they are doing wonders for my squat though. It's like they are testing all my weak points. I hate them because they are hard but I love them because I can feel them making me better. I definitely get a burn in my hip flexors, low back, and lateral hips, and and and. KBS were fine, felt sloppy at 62 after 10 reps. Row was good, hot. It was 91 degrees today. Haha...not quite as humid as Atlanta though I'm sure ;). Thanks!
Wednesday, September 9, 2015
September 9, 2015
Daily score: 6 (sleepy tired)
Workout:
A. Swing development work 15-20 min
done
B. Rope pull ups (hands 1 first apart, switch the top hand each set
and ensure you get to full extension at the bottom); accumulate 10
reps x5; rest 90 sec
10x5 (all doubles)
C. HS hold rebalancing drills - 15-20 min
done
D. Decline bench press; 12-15x5; rest 90 seconds
68x13
68x13
68x13
68x12
63x12
+
For time:
50 burpees
150 double unders
Workout:
A. Swing development work 15-20 min
done
B. Rope pull ups (hands 1 first apart, switch the top hand each set
and ensure you get to full extension at the bottom); accumulate 10
reps x5; rest 90 sec
10x5 (all doubles)
C. HS hold rebalancing drills - 15-20 min
done
D. Decline bench press; 12-15x5; rest 90 seconds
68x13
68x13
68x13
68x12
63x12
+
For time:
50 burpees
150 double unders
8:04 (burpees took 4:05)
Swing work went okay. Right shoulder pinched a little on the bar and again I had a hard time getting up to speed. When I moved to the rings my right shoulder hurt swinging so I just stopped and moved on. Rope pull ups went great this week! I did all doubles the whole way through. Which was cool because last week I couldn't get any doubles. HS rebalancing seemed more successful this week too. Decline bench went well...fatigued with the short rest. WOD was fine...DU's were the tough part. Just winded. Did mostly sets of 10-12. Thanks!
Tuesday, September 8, 2015
September 8, 2015
Daily score: 8
A. Squat clean; 6 singles @87-97% 1rm; rest 1 min
113,118,123,123,123,125
B. Front rack sotts press; 10 reps x5; rest 90 seconds (use a band
around your hips pulling you forward if needed to get into positoins
and help with tension)
33x10x5
C1. Good mornings @33x1; 12 reps x5; rest 1 min
33x12
38x12x4
C2. Wall balls; 20 reps x5; rest 2 min
20x5
+
row sprint 15 seconds @100% effort
rest 90 seconds
x12 sets
(Rest 4 min bw sets 6/7)
All really close to 80m at 15 sec (rolled to 95 ish)
Cleaning felt great. My sticking point on the way up is feeling less sticky. I credit the box squats ;). 125 is feeling like a consistent 'in the bag' lift. I did all the sotts presses without a band this week. They are tough, uncomfortable. Good mornings felt stronger. I still hate wall balls but I have to say this is the perfect way for me to stomach them and I felt more crisp today. Rowing was fine...just not super exciting. I tried to really focus on giving 100%. Thanks!
A. Squat clean; 6 singles @87-97% 1rm; rest 1 min
113,118,123,123,123,125
B. Front rack sotts press; 10 reps x5; rest 90 seconds (use a band
around your hips pulling you forward if needed to get into positoins
and help with tension)
33x10x5
C1. Good mornings @33x1; 12 reps x5; rest 1 min
33x12
38x12x4
C2. Wall balls; 20 reps x5; rest 2 min
20x5
+
row sprint 15 seconds @100% effort
rest 90 seconds
x12 sets
(Rest 4 min bw sets 6/7)
All really close to 80m at 15 sec (rolled to 95 ish)
Cleaning felt great. My sticking point on the way up is feeling less sticky. I credit the box squats ;). 125 is feeling like a consistent 'in the bag' lift. I did all the sotts presses without a band this week. They are tough, uncomfortable. Good mornings felt stronger. I still hate wall balls but I have to say this is the perfect way for me to stomach them and I felt more crisp today. Rowing was fine...just not super exciting. I tried to really focus on giving 100%. Thanks!
September 6, 2015
Daily score: 8
Workout:
A. Squat snatch; 10 tng doubles @67-82% 1rm; rest as needed
73, 73, 73, 73, 73, 78, 83, 83, 88, 88
B. Zombie squats; 10, 10, 10, 1; rest 90 seconds
75, 75, 75, 125
C. Box squat; 6, 6, 6, 6, 6, 6; rest 2 min
75, 75, 75, 75, 75, 75
D. Goblet hold (light DB) shrimp squats; 6 reps x5; rest 1min bw legs
all bodyweight all with 2 abmats, 6/leg x 5
E. Single leg good morning (start unloaded with knees touching the
entire time. ensure you load the hip and keep knee mostly straight);
10 slow controlled reps x5; rest 1 min bw sides
BW x 4 sets, 15# bar x 1 set
+
21-15-9
OHS 65#
hanging knee raises
Workout:
A. Squat snatch; 10 tng doubles @67-82% 1rm; rest as needed
73, 73, 73, 73, 73, 78, 83, 83, 88, 88
B. Zombie squats; 10, 10, 10, 1; rest 90 seconds
75, 75, 75, 125
C. Box squat; 6, 6, 6, 6, 6, 6; rest 2 min
75, 75, 75, 75, 75, 75
D. Goblet hold (light DB) shrimp squats; 6 reps x5; rest 1min bw legs
all bodyweight all with 2 abmats, 6/leg x 5
E. Single leg good morning (start unloaded with knees touching the
entire time. ensure you load the hip and keep knee mostly straight);
10 slow controlled reps x5; rest 1 min bw sides
BW x 4 sets, 15# bar x 1 set
+
21-15-9
OHS 65#
hanging knee raises
6:14
I love to snatch. I have to say the 88 x 2 tng are tough and I am proud of them :). I didn't come close to failing any reps this week and felt really good about the practice. The zombie squats went well, the rep at 125 I had a moment of tipping forward and almost grabbed for the bar but I made it. Box squats were challenging again with a bit more weight. And my legs have been sore since. Shrimp squats: I can do 6 unbroken no problem on the left leg (with the abmats, I can do one abmat on the left too) but- the right side is a mess. I have to do one rep at a time and half the time on the ascent I collapse inward, like my pelvis tilts toward the midline. And it is a lot of effort on that right leg. But I did them all. And I'm sore but not broken :). Good mornings went well. The wod was good, forearms were on fire at the end. Thanks!
Saturday, September 5, 2015
September 5, 2015
Daily score: 8
Workout:
A. TnG split jerk; 3 reps on the min for 12 min
93x6
98x4
103x2
B1. Weighted pull ups; 1.1.1x6; rest 10 sec/rest 1 min
15, 12.5, 10, 10, 10, 10
B2. Weighted vest ring rows; 4-5x6; rest 2 min
all 5's
C1. Hanging L holds with alternating leg lifts/drops (maintain leg
without externally rotating femur); 14 reps x5; rest 1 min
done in 10/4
C2. Frog stand; accumulate 45 seconsd x5; rest 1 min
done
C3. Bent over supinated barbell rows; 10-12x5; rest 30 seconds
80x12
80x12
80x12
83x10
83x11
C4. Planche lean; 20 seconds x5; rest 3 min
done
+
Row 15 min easy cool down
3025m, left feet out of straps
Jerks felt way better this week. Helps not to have worked all night I think. However, weighted pull ups were harder/heavier. Everything else felt stronger and I just plucked along. L-hold leg drops I did way better on. Thanks!
Workout:
A. TnG split jerk; 3 reps on the min for 12 min
93x6
98x4
103x2
B1. Weighted pull ups; 1.1.1x6; rest 10 sec/rest 1 min
15, 12.5, 10, 10, 10, 10
B2. Weighted vest ring rows; 4-5x6; rest 2 min
all 5's
C1. Hanging L holds with alternating leg lifts/drops (maintain leg
without externally rotating femur); 14 reps x5; rest 1 min
done in 10/4
C2. Frog stand; accumulate 45 seconsd x5; rest 1 min
done
C3. Bent over supinated barbell rows; 10-12x5; rest 30 seconds
80x12
80x12
80x12
83x10
83x11
C4. Planche lean; 20 seconds x5; rest 3 min
done
+
Row 15 min easy cool down
3025m, left feet out of straps
Jerks felt way better this week. Helps not to have worked all night I think. However, weighted pull ups were harder/heavier. Everything else felt stronger and I just plucked along. L-hold leg drops I did way better on. Thanks!
Friday, September 4, 2015
September 3, 2015
Daily score: 8
Workout:
A. Clean pulls 3, 3, 3, 3, 3; rest 2 min
123,133,143,143,143
B. Single leg good morning - 12 reps x3/side; rest 1 min bw sides
BWx12
15# bar x 12
15# bar x 12
C. Low bar box squat; 10, 10, 10, 10; rest 90 seconds
65,65,65,65
+
For time:
2k row
50 power snatch 55#
16:00 (8:56 row)
First off, hamstrings were still sore/tight to begin with. Clean pulls felt great. Good mornings are still harder on the right but I felt some improvement in general today. The box squats...ouch. Rep 9 and 10 were hard each set, it seems a different sticking point than regular squats. The wod hurt. I was kinda shaky after. I did sets of 5 on the snatches. It did feel light, I was just breathing heavy. Thanks!
Workout:
A. Clean pulls 3, 3, 3, 3, 3; rest 2 min
123,133,143,143,143
B. Single leg good morning - 12 reps x3/side; rest 1 min bw sides
BWx12
15# bar x 12
15# bar x 12
C. Low bar box squat; 10, 10, 10, 10; rest 90 seconds
65,65,65,65
+
For time:
2k row
50 power snatch 55#
16:00 (8:56 row)
First off, hamstrings were still sore/tight to begin with. Clean pulls felt great. Good mornings are still harder on the right but I felt some improvement in general today. The box squats...ouch. Rep 9 and 10 were hard each set, it seems a different sticking point than regular squats. The wod hurt. I was kinda shaky after. I did sets of 5 on the snatches. It did feel light, I was just breathing heavy. Thanks!
Wednesday, September 2, 2015
September 2, 2015
Daily score: 8
Workout:
A. Swing development work 15-20 min
(https://www.youtube.com/watch?v=cBhc5pKpgVw
https://www.youtube.com/watch?v=x6pey96d3Zw
https://www.youtube.com/watch?t=29&v=uFC2byGEEYg_ )
Done, see videos
B. Rope pull ups (hands 1 first apart, switch the top hand each set
and ensure you get to full extension at the bottom); accumulate 10
reps x4; rest 90 sec
10x4
C. HS hold rebalancing drills (against wall, ensure you are
comfortable to roll out if you are wall facing) - 15-20 min
Done
D. Decline bench press; 12-15x4; rest 90 seconds
53x15
58x15
63x15
68x12
+
21-15-9
burpees
50-50-50
double unders
7:59
Workout:
A. Swing development work 15-20 min
(https://www.youtube.com/watch?v=cBhc5pKpgVw
https://www.youtube.com/watch?v=x6pey96d3Zw
https://www.youtube.com/watch?t=29&v=uFC2byGEEYg_ )
Done, see videos
B. Rope pull ups (hands 1 first apart, switch the top hand each set
and ensure you get to full extension at the bottom); accumulate 10
reps x4; rest 90 sec
10x4
C. HS hold rebalancing drills (against wall, ensure you are
comfortable to roll out if you are wall facing) - 15-20 min
Done
D. Decline bench press; 12-15x4; rest 90 seconds
53x15
58x15
63x15
68x12
+
21-15-9
burpees
50-50-50
double unders
7:59
Side note: hamstrings are sore. Swinging went okay. My right shoulder grinds and clicks and hurts sometimes but then some sets were no problem if I got it in a good groove. I posted the videos to show you my difficulty with transitioning quickly. It takes me a bit to move smoothly versus a slow pull back and hold. I'm a weird about anything not at tempo :). However, I found the rings easier and a bit more comfortable on the shoulder. Left shoulder feels great. Rope pull ups went fine but took awhile. I had to do all singles. Handstand work was fun. I had a couple good longer holds. Bench was fine, a bit steeper than usual I think based on the bench I had to rig. Wod was fun and I was definitely winded. I did all the DU's 15,15,10,10. Thanks!
Tuesday, September 1, 2015
September 1, 2015
Daily score: 8
Workout:
A. Squat clean; 6 singles @85-95% 1rm; rest 1 min
108, 113, 118, 123, 123, 125
B. Front rack sotts press; 10 reps x4; rest 90 seconds (use a band
around your hips pulling you forward if needed to get into positoins
and help with tension)
33 x 10 x 4
C1. Good mornings @33x1; 12 reps x4; rest 1 min
33x12
38x12
38x12
38x12
C2. Wall balls; 20 reps x4; rest 2 min
20x4
+
row sprint 15 seconds @100% effort
rest 90 seconds
x10 sets
all around 75m
I felt way better today. More aggressive and ready to workout. Cleaning felt great. I put in a couple videos of the sotts press. The first is without the band, I thought I was in a way better position than I was when I watched the video. The second video is with the band. Good mornings were really tight on the right hamstring/glute. I stayed light and careful and focused on form. Wall balls...20 in a row still seems too many. I think I do them too slow and was trying to pick up the pace rather than make them slow beautiful tempo wall balls like I usually do...which, is torture, by the way. Rowing went well. Thanks!
Workout:
A. Squat clean; 6 singles @85-95% 1rm; rest 1 min
108, 113, 118, 123, 123, 125
B. Front rack sotts press; 10 reps x4; rest 90 seconds (use a band
around your hips pulling you forward if needed to get into positoins
and help with tension)
33 x 10 x 4
C1. Good mornings @33x1; 12 reps x4; rest 1 min
33x12
38x12
38x12
38x12
C2. Wall balls; 20 reps x4; rest 2 min
20x4
+
row sprint 15 seconds @100% effort
rest 90 seconds
x10 sets
all around 75m
I felt way better today. More aggressive and ready to workout. Cleaning felt great. I put in a couple videos of the sotts press. The first is without the band, I thought I was in a way better position than I was when I watched the video. The second video is with the band. Good mornings were really tight on the right hamstring/glute. I stayed light and careful and focused on form. Wall balls...20 in a row still seems too many. I think I do them too slow and was trying to pick up the pace rather than make them slow beautiful tempo wall balls like I usually do...which, is torture, by the way. Rowing went well. Thanks!
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