Daily score: 7
Workout:
A. Split jerk x2/OH support hold 15 seconds x6 complexes; rest 2 min
103,108,113,118,118,123
B1. Pike HSPU (feet on box); accumulate 10 reps x5; rest 1 min
10x5
B2. Ring rows @31x3; accumulate 10 perfect reps x5; rest 2 min
10x5
C. Swing development tech work 15 min
Done
+
5 sets:
15 burpees AFAP
10 box jumps 20" AFAP
10 TTB AFAP
rest 90 sec bw sets
Total time: 17:57
Round 1,2,3,4,5: 2:08, 2:20, 2:27, 2:35, 2:26 (not including rest time)
+
D1. Incline Y raises; 12-15x4; rest 1 min
5x12x4
D2. Powell raises; 10-12x4; rest 1 min
8x10
5x12
5x10
5x10
D3. Serratus slides on wall with foam roller; 5 slow controlled reps
x4; rest 1 min
5x4
+
airdyne 15 min easy cool down
Missed
Jerks felt sluggish tonight. Mostly in the legs. But I felt solid in the OH hold. Should have started heavier. HSPU and ring rows felt good. HSPUs seemed stronger than last week...easier. WOD was fun...one of the guys from the gym joined me, made it go faster and pushed harder. But the exciting part is that the TTB didn't hurt! Really really satisfying. I was thinking I was going to have to do singles but was able to do triples with no discomfort. Now I just have to build up to stamina to string them together again....it's been a long time. And they were way harder as I got more out of breath. The rest went fine. Serratus slides seemed easy...so maybe not doing them right? Followed a CF YouTube video. I had to skip the AD cool down because I was out of time. Thanks!
Friday, October 30, 2015
Thursday, October 29, 2015
October 29, 2015
Daily score: 8
Workout:
A. Power snatch x1/hang power snatch (below knee) x1/high hang power
snatch x1; rest 2 min x6 complexes
73, 78, 78, 83, 83, 88 (video)
B. Clean pulls; 5x5; rest 2 min
133 x 5 x 5
+
3 sets:
15 KBS 2 pood (russian)
30 double unders
15 power snatch 55#
30 double unders
rest actively with 400m recovery run bw sets (2-3 min pace)
3:42, 3:37, 4:10 (times not including recovery runs)
+
C1. Sumo good mornings; 12-15x3; rest 1 min
35# x 12 x 3
C2. WEighted sorensen hold; 30 seconds x3; rest 1 min
15#, 20, 20
+
mobility work 15-20 min
done
Legs felt mostly recovered today. Snatching was fun...kinda stoked I did this complex at 88#. Last year that was a heavy squat snatch single. For some reason today I felt wobbly in my catch...in the arms...as you can see in the video. Everything else felt good. Am I looking faster?! I like to think so ;). Clean pulls felt snappy at 133 so I stayed there and worked on form and getting the bar to float. The WOD: the hard part were the snatches and mostly do to grip. I did the first and second round unbroken on the kbs and snatches but had to break up the snatches on the third round into 8/7. My left hand grip slipped. I almost lost it at the end of round 2 as well...I did lose hook grip on the left. Double unders were great today and it felt really nice to get outside. I was definitely breathing heavy. By the good mornings my right hami had tightened up pretty bad so I did them with just the bar and tried to stretch it out, it just doesn't move as smooth as the left. Sorenson holds felt good. I spent mobility time working on pancake, hamstring stretches and rolling legs everywhere. Thanks!
Workout:
A. Power snatch x1/hang power snatch (below knee) x1/high hang power
snatch x1; rest 2 min x6 complexes
73, 78, 78, 83, 83, 88 (video)
B. Clean pulls; 5x5; rest 2 min
133 x 5 x 5
+
3 sets:
15 KBS 2 pood (russian)
30 double unders
15 power snatch 55#
30 double unders
rest actively with 400m recovery run bw sets (2-3 min pace)
3:42, 3:37, 4:10 (times not including recovery runs)
+
C1. Sumo good mornings; 12-15x3; rest 1 min
35# x 12 x 3
C2. WEighted sorensen hold; 30 seconds x3; rest 1 min
15#, 20, 20
+
mobility work 15-20 min
done
Legs felt mostly recovered today. Snatching was fun...kinda stoked I did this complex at 88#. Last year that was a heavy squat snatch single. For some reason today I felt wobbly in my catch...in the arms...as you can see in the video. Everything else felt good. Am I looking faster?! I like to think so ;). Clean pulls felt snappy at 133 so I stayed there and worked on form and getting the bar to float. The WOD: the hard part were the snatches and mostly do to grip. I did the first and second round unbroken on the kbs and snatches but had to break up the snatches on the third round into 8/7. My left hand grip slipped. I almost lost it at the end of round 2 as well...I did lose hook grip on the left. Double unders were great today and it felt really nice to get outside. I was definitely breathing heavy. By the good mornings my right hami had tightened up pretty bad so I did them with just the bar and tried to stretch it out, it just doesn't move as smooth as the left. Sorenson holds felt good. I spent mobility time working on pancake, hamstring stretches and rolling legs everywhere. Thanks!
Wednesday, October 28, 2015
October 28, 2015
Daily score: 6
Workout:
Row 10 seconds @100%
row 20 seconds @2k row pr pace
row 30 seconds @30 min time trial pace
x10 min
rest 10 min actively
x3 sets
2315
2319
2316
+
locomotion work 15-20 min
Done
I gave today a 6 because my legs are still sore from Sunday. Yesterday they were really sore and I took a rest day. I seem to get most sore 36-48 hours after. Mostly quads but butt too. Still sore quads today but I needed to move and blow off steam. Workout was perfect for both. By the 8,9,10 minutes I was winded and each time I got of the rower legs were shaky. All went well though. Thanks!
Workout:
Row 10 seconds @100%
row 20 seconds @2k row pr pace
row 30 seconds @30 min time trial pace
x10 min
rest 10 min actively
x3 sets
2315
2319
2316
+
locomotion work 15-20 min
Done
I gave today a 6 because my legs are still sore from Sunday. Yesterday they were really sore and I took a rest day. I seem to get most sore 36-48 hours after. Mostly quads but butt too. Still sore quads today but I needed to move and blow off steam. Workout was perfect for both. By the 8,9,10 minutes I was winded and each time I got of the rower legs were shaky. All went well though. Thanks!
Monday, October 26, 2015
October 26, 2015
Daily score: 6 (could not sleep last night, and sore tired legs)
Workout:
A. HSPU negatives; accumulate 30 slow controlled reps not for time
(only take the range of motion as low as you can control fully)
done to 1 abmat
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 3 min
8, 7, 7 sets
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x5; rest 2 min
26# KBs on each side of 33# bar x 30sec x 5
D. Swing development tech work - 10 min
done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x3
rest 3 min
x3 (9 total intervals)
Workout:
A. HSPU negatives; accumulate 30 slow controlled reps not for time
(only take the range of motion as low as you can control fully)
done to 1 abmat
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 3 min
8, 7, 7 sets
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x5; rest 2 min
26# KBs on each side of 33# bar x 30sec x 5
D. Swing development tech work - 10 min
done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x3
rest 3 min
x3 (9 total intervals)
Box jumps: 6 each round
AD: didn't keep track, just let it run
Just couldn't turn my worried mind off last night. And worked out this morning before work since I had a later shift...so my legs were tight and kinda sore but now this afternoon they are really sore! So I guess maybe it was good to do this workout before the soreness built. HSPU negatives weren't too hard but kinda irritating on the elbows, nothing bad though. I did sets of 5. Pull ups went fine, fatigued after 3rd to 4th set a bit. I love the barbell carries, fun to practice that stability. Swing work went okay, just working on changing directions quickly, used rings some. Burpee box jumps were fine then quads just burned on the AD. Survived though. Thanks!
Sunday, October 25, 2015
October 25, 2015
Daily score: 8
Workout:
A. Squat clean x1/hang squat clean x1; rest 2 min x6 complexes
113, 118 x 5 complexes
B1. Front squat; 5x5; rest 15 sec
113x5
B2. Front squat; 5x5; rest 15 sec
103x5
B3. Front squat; 5x5; rest 3 min (these are drop sets, so do a tough
set of 5, then lower the weight so that the next set is still tough,
then lower the weight again for the final set of 5)
83
93x4
C1. DB crossover step ups; 6 slow controlled reps x3; rest 30 sec
20# DBs, 12 alternating steps x 3
C2. Single leg snatch grip RDL; 6-8x3/side; rest 30 sec bw sides
33# bar, 8 reps per leg x 3 sets
Cleans felt good...coming up from the bottom of the squat is still the hard part, everything else feels like it is right. Front squat series was a serious burner. Legs were shaking my the end. I know the numbers aren't super heavy but they were for me. I did feel my back fatigue a bit, both lower and upper. By the C series my legs were wobbly and the 12 steps over a 20 inch box were shaky by the end. Snatch grip RDLs felt good...a good stretch and good balance work. Oh, my glutes were on fire too. I spent at least 20 mins doing mobility/stretching after in a effort to prevent being crippled tomorrow. Then I took my dog for a long walk. So here's hoping! Feeling good and grateful for my progress however slow. Loving the process. Thanks!
Workout:
A. Squat clean x1/hang squat clean x1; rest 2 min x6 complexes
113, 118 x 5 complexes
B1. Front squat; 5x5; rest 15 sec
113x5
B2. Front squat; 5x5; rest 15 sec
103x5
B3. Front squat; 5x5; rest 3 min (these are drop sets, so do a tough
set of 5, then lower the weight so that the next set is still tough,
then lower the weight again for the final set of 5)
83
93x4
C1. DB crossover step ups; 6 slow controlled reps x3; rest 30 sec
20# DBs, 12 alternating steps x 3
C2. Single leg snatch grip RDL; 6-8x3/side; rest 30 sec bw sides
33# bar, 8 reps per leg x 3 sets
Cleans felt good...coming up from the bottom of the squat is still the hard part, everything else feels like it is right. Front squat series was a serious burner. Legs were shaking my the end. I know the numbers aren't super heavy but they were for me. I did feel my back fatigue a bit, both lower and upper. By the C series my legs were wobbly and the 12 steps over a 20 inch box were shaky by the end. Snatch grip RDLs felt good...a good stretch and good balance work. Oh, my glutes were on fire too. I spent at least 20 mins doing mobility/stretching after in a effort to prevent being crippled tomorrow. Then I took my dog for a long walk. So here's hoping! Feeling good and grateful for my progress however slow. Loving the process. Thanks!
Friday, October 23, 2015
October 23, 2015
Daily score: 7
Workout:
A. Split jerk; 3 tng reps on the min for 12 min (increase load every 3
sets so the last three reps are tough. work on vertical dip and drive
and return to shoulders in proper rack position)
88x3sets
93x3
103x3
113x3
B1. Pike HSPU (feet on box); accumulate 10 reps x4; rest 1 min
10x4
B2. Ring rows @31x3; accumulate 10 perfect reps x4; rest 2 min
(doesn't have to be unbroken, perfect quality more important)
10x4
C. Swing development tech work 15 min
done
+
15 min amrap:
3 strict pull ups
6 burpee box jumps 24"
11+3+2
+
D1. Incline Y raises; 12-15x3; rest 90 seconds
8#/hand x 12
5#/hand x 12 x2
D2. Powell raises; 10-12x3; rest 90 seconds
5#x12
8#x10x2
+
airdyne 15 min easy cool down
jogged for 15 mins
This was a fun time. Lots of things I enjoy. I did it at home d/t work/time constraints and that worked out well. The only thing is, I don't own an airdyne bike (and I never will ;)), so I went for a lovely jog at sunset instead. The split jerk series was fun and great practice. I feel like I'm doing much better at lowering the bar into the proper 'go' position. I really wish I had started heavier though...the 113 sets were hard but I could have done more. Pike push ups were good, some elbow tension but nothing bad. Ring rows were a little tedious that way but I made sure they were all perfect. I felt good about swing work today, I feel like my right shoulder is 'gliding' better if that makes sense. The amrap seem long around the 7 minute mark but then it flew by. I was surprised how much harder strict pull ups were when out of breath...duh. But I pretty much never stopped moving in this one. Steady, as usual. Y raises were hard! I had to go so light and focus on not getting all tense in my neck. Reminded me of how hard the reverse flies were for me. Powell raises were cool but also not able to do much weight. Jog felt wonderful as it was a beautiful night and meant I was not on the AD bike ;). Thanks!
Workout:
A. Split jerk; 3 tng reps on the min for 12 min (increase load every 3
sets so the last three reps are tough. work on vertical dip and drive
and return to shoulders in proper rack position)
88x3sets
93x3
103x3
113x3
B1. Pike HSPU (feet on box); accumulate 10 reps x4; rest 1 min
10x4
B2. Ring rows @31x3; accumulate 10 perfect reps x4; rest 2 min
(doesn't have to be unbroken, perfect quality more important)
10x4
C. Swing development tech work 15 min
done
+
15 min amrap:
3 strict pull ups
6 burpee box jumps 24"
11+3+2
+
D1. Incline Y raises; 12-15x3; rest 90 seconds
8#/hand x 12
5#/hand x 12 x2
D2. Powell raises; 10-12x3; rest 90 seconds
5#x12
8#x10x2
+
airdyne 15 min easy cool down
jogged for 15 mins
This was a fun time. Lots of things I enjoy. I did it at home d/t work/time constraints and that worked out well. The only thing is, I don't own an airdyne bike (and I never will ;)), so I went for a lovely jog at sunset instead. The split jerk series was fun and great practice. I feel like I'm doing much better at lowering the bar into the proper 'go' position. I really wish I had started heavier though...the 113 sets were hard but I could have done more. Pike push ups were good, some elbow tension but nothing bad. Ring rows were a little tedious that way but I made sure they were all perfect. I felt good about swing work today, I feel like my right shoulder is 'gliding' better if that makes sense. The amrap seem long around the 7 minute mark but then it flew by. I was surprised how much harder strict pull ups were when out of breath...duh. But I pretty much never stopped moving in this one. Steady, as usual. Y raises were hard! I had to go so light and focus on not getting all tense in my neck. Reminded me of how hard the reverse flies were for me. Powell raises were cool but also not able to do much weight. Jog felt wonderful as it was a beautiful night and meant I was not on the AD bike ;). Thanks!
Wednesday, October 21, 2015
October 21, 2015
Daily score: 8
Workout:
A. Clean grip deadlift; 2, 2, 2, 1, 1, 1; rest 2
193, 213, 223, 233, 243, 253
B. Power clean; 1 rep on the 30 seconds for 30 reps @82% 1rm (focus on
perfect technical execution)
10 at 120, 20 at 113
C1. Barbell hip thrusts; 8-10x5; rest 1 min
113x10
118x9
118x8
118x9
118x8
C2. Single leg hip thrusts unloaded; 10 reps per side x5; rest 2 min
10 x 5 per leg
D. Face down band hamstring curls; 20 reps x4; rest 2 min
20x5
+
mobility work 15-20 min
done
Deadlifts went well. 253 was rough...I like to think due to the grip. The clean series was just too sloppy at 120 and I wasn't able to get control and get technically good so I dropped the weight to 113 and that was much prettier. I was maybe a little under fed going into this workout...poor planning. Hip thrusters went well and single leg thrusts. Nothing else eventful. Feeling good. Thanks!
Workout:
A. Clean grip deadlift; 2, 2, 2, 1, 1, 1; rest 2
193, 213, 223, 233, 243, 253
B. Power clean; 1 rep on the 30 seconds for 30 reps @82% 1rm (focus on
perfect technical execution)
10 at 120, 20 at 113
C1. Barbell hip thrusts; 8-10x5; rest 1 min
113x10
118x9
118x8
118x9
118x8
C2. Single leg hip thrusts unloaded; 10 reps per side x5; rest 2 min
10 x 5 per leg
D. Face down band hamstring curls; 20 reps x4; rest 2 min
20x5
+
mobility work 15-20 min
done
Deadlifts went well. 253 was rough...I like to think due to the grip. The clean series was just too sloppy at 120 and I wasn't able to get control and get technically good so I dropped the weight to 113 and that was much prettier. I was maybe a little under fed going into this workout...poor planning. Hip thrusters went well and single leg thrusts. Nothing else eventful. Feeling good. Thanks!
Tuesday, October 20, 2015
October 20, 2015
Daily score: 8
Workout:
Row 30 min for max meters (record heart rate peak and average, total
meters, avg 500m pace… ensure you sprint the last 1 min at 100%
effort)
Meters: 6522
HR peak: 184
HR avg: 177
Avg 500m: 2:17
This was the perfect workout for how I felt today and I am proud of my effort. I did however forget to start the HR watch until the 15 minute mark, oops. But I'd bet the average and high are still pretty accurate. I spent some on mobility after. I have a bunch of knots in my neck and upper back. But other than that, feeling good. Thanks!
Workout:
Row 30 min for max meters (record heart rate peak and average, total
meters, avg 500m pace… ensure you sprint the last 1 min at 100%
effort)
Meters: 6522
HR peak: 184
HR avg: 177
Avg 500m: 2:17
This was the perfect workout for how I felt today and I am proud of my effort. I did however forget to start the HR watch until the 15 minute mark, oops. But I'd bet the average and high are still pretty accurate. I spent some on mobility after. I have a bunch of knots in my neck and upper back. But other than that, feeling good. Thanks!
Monday, October 19, 2015
October 19, 2015
Daily score: 6 (worked last night and basically up all night)
Workout:
A. Pike hspu - accumulate 40 reps not for time
Done
B. Rope climbs; accumulate 12 reps
Done
C1. Push press x3/Push jerk x2/Split jerk x1 +10 second overhead
barbell support hold x5; rest 2 min
All at 98
C2. Supinated eccentric only weighted pull ups @41A1; 4-5x5; rest 2 min
35x5
35x4
31x4
31x4
31x4
D1. Half kneeling landmine press; 8-10x5; rest 1 min
35 plate on 35 bar x10x5
D2. Bent over wide grip BB rows; 8-10x5; rest 2 min
73x8x5
E. Swing development tech work - 10 min
Done
+
30 seconsd max reps burpees
30 seconds rest
30 seocnds hollow body hold
30 seconds rest
x10 sets
Done, 9 burpees each round
Last night at work was busy but I surprisingly had a lot of energy for this workout and enjoyed it! Hspu's went well. So did rope climbs...didn't have to rest much. Jerk complex was fun...stayed at 98 to focus on form. Eccentrics went fine, someone was working out with a metronome during and I realized my count of 4 was a little fast! Land mine was heavy, rows went well. Swing work was the same but worthwhile. And I loved my burpee time...that's 90 burpees Max. 90. :). However, I couldn't get all 30 seconds on the hollow body holds...especially towards the end. They were all in the 20s though. Thanks!
Workout:
A. Pike hspu - accumulate 40 reps not for time
Done
B. Rope climbs; accumulate 12 reps
Done
C1. Push press x3/Push jerk x2/Split jerk x1 +10 second overhead
barbell support hold x5; rest 2 min
All at 98
C2. Supinated eccentric only weighted pull ups @41A1; 4-5x5; rest 2 min
35x5
35x4
31x4
31x4
31x4
D1. Half kneeling landmine press; 8-10x5; rest 1 min
35 plate on 35 bar x10x5
D2. Bent over wide grip BB rows; 8-10x5; rest 2 min
73x8x5
E. Swing development tech work - 10 min
Done
+
30 seconsd max reps burpees
30 seconds rest
30 seocnds hollow body hold
30 seconds rest
x10 sets
Done, 9 burpees each round
Last night at work was busy but I surprisingly had a lot of energy for this workout and enjoyed it! Hspu's went well. So did rope climbs...didn't have to rest much. Jerk complex was fun...stayed at 98 to focus on form. Eccentrics went fine, someone was working out with a metronome during and I realized my count of 4 was a little fast! Land mine was heavy, rows went well. Swing work was the same but worthwhile. And I loved my burpee time...that's 90 burpees Max. 90. :). However, I couldn't get all 30 seconds on the hollow body holds...especially towards the end. They were all in the 20s though. Thanks!
Saturday, October 17, 2015
October 17, 2015
Daily score: 7
Workout:
A. Split jerk; build to a tough single then drop to 90% and perform 6
singles; rest 2mmin
143
6 at 128
B1. Incline bench press; 4-6x4; rest 1 min
73x6
83x4
83x6
88x4
B2. Bent over DB arc rows; 6-8x4; rest 1 min
15x8x4
C1. Laying DB tricep extensions; 15-20x3; rest 1 min
12x18
12x20
12x20
C2. Supinated strict pull ups; accumulate 20 reps afap x3; rest 2 min
4:05
5:30
4:45
D. Swing development tech work 15 min
done
+
airdyne 15 min easy cool down
missed
I was sore today...and everything felt tight. Especially my neck and traps. I took my time warming up but I still kept pushing the bar out in front on my jerk. It just felt like I didn't have the mobility today. So I stopped at 143 because I didn't want to do something ugly. Even the reps at 128 I still didn't feel crisp at and felt the bar was out front. Everything else went well other than the pull ups were slow...again just sore muscles that were not firing on all cylinders. The gym was closing up after the C series so I had to do D at home which was fine, nothing new. And thus I missed the AD work since I don't have one...and never will ;). I went to a 'bouldering' gym tonight that I have been wanting to try. It was fun but quickly challenging on the grip. A good workout though...and now I'm sure I will be quite sore tomorrow. Thanks!
Workout:
A. Split jerk; build to a tough single then drop to 90% and perform 6
singles; rest 2mmin
143
6 at 128
B1. Incline bench press; 4-6x4; rest 1 min
73x6
83x4
83x6
88x4
B2. Bent over DB arc rows; 6-8x4; rest 1 min
15x8x4
C1. Laying DB tricep extensions; 15-20x3; rest 1 min
12x18
12x20
12x20
C2. Supinated strict pull ups; accumulate 20 reps afap x3; rest 2 min
4:05
5:30
4:45
D. Swing development tech work 15 min
done
+
airdyne 15 min easy cool down
missed
I was sore today...and everything felt tight. Especially my neck and traps. I took my time warming up but I still kept pushing the bar out in front on my jerk. It just felt like I didn't have the mobility today. So I stopped at 143 because I didn't want to do something ugly. Even the reps at 128 I still didn't feel crisp at and felt the bar was out front. Everything else went well other than the pull ups were slow...again just sore muscles that were not firing on all cylinders. The gym was closing up after the C series so I had to do D at home which was fine, nothing new. And thus I missed the AD work since I don't have one...and never will ;). I went to a 'bouldering' gym tonight that I have been wanting to try. It was fun but quickly challenging on the grip. A good workout though...and now I'm sure I will be quite sore tomorrow. Thanks!
Friday, October 16, 2015
October 16, 2015
Daily score: 6
Workout:
A. Clean grip deadlift; 3, 3, 3, 2, 2, 2; rest 2
173, 188, 198, 213, 223, 223
B. Power clean; 1 rep on the 30 seconds for 30 reps @80% 1rm (focus on
perfect technical execution)
118 x 30
C1. Barbell hip thrusts; 8-10x4; rest 1 min
103x10
108x10
113x10
113x10
C2. Single leg hip thrusts unloaded; 10 reps per side x4; rest 2 min
10x4
D. Face down band hamstring curls; 20 reps x3; rest 2 min
20x3
+
15 min amrap:
15 KBS 1.5 pood
45 double unders
5 rounds plus 15 KBS
It feels like it's been a long time since I dead lifted heavier than 200#. Felt like my grip held up better today, but fewer reps for sure. Thumbs were sore a bit after. Power clean series was really a good thing...as I got a little tired I started to notice my feet dropping out toward a split. It was great practice at controlling that and dropping down instead of out. Looking forward to doing it again next week. The power clean series is pretty much what got me to the gym today...I wasn't really feeling very energetic but wanted to clean...or maybe just get to throw the bar around. Hip thrusts went fine, they are always hard and kinda uncomfortable. Hamstring curls definitely made my hamstrings tighten up. Like I said I wasn't feeling very energetic, left work really just wanting a nap...so...I was thinking the WOD may be tough. But it actually went okay. I did 8/7 on all the KB swings, they were heavy. The DUs felt good today. They actually seem to improve and get more relaxed as I get tired. One of the coaches even told me good job after and that kinda made my day after having felt not really up to it. I have a feeling I will be sore tomorrow. Thanks!
Workout:
A. Clean grip deadlift; 3, 3, 3, 2, 2, 2; rest 2
173, 188, 198, 213, 223, 223
B. Power clean; 1 rep on the 30 seconds for 30 reps @80% 1rm (focus on
perfect technical execution)
118 x 30
C1. Barbell hip thrusts; 8-10x4; rest 1 min
103x10
108x10
113x10
113x10
C2. Single leg hip thrusts unloaded; 10 reps per side x4; rest 2 min
10x4
D. Face down band hamstring curls; 20 reps x3; rest 2 min
20x3
+
15 min amrap:
15 KBS 1.5 pood
45 double unders
5 rounds plus 15 KBS
It feels like it's been a long time since I dead lifted heavier than 200#. Felt like my grip held up better today, but fewer reps for sure. Thumbs were sore a bit after. Power clean series was really a good thing...as I got a little tired I started to notice my feet dropping out toward a split. It was great practice at controlling that and dropping down instead of out. Looking forward to doing it again next week. The power clean series is pretty much what got me to the gym today...I wasn't really feeling very energetic but wanted to clean...or maybe just get to throw the bar around. Hip thrusts went fine, they are always hard and kinda uncomfortable. Hamstring curls definitely made my hamstrings tighten up. Like I said I wasn't feeling very energetic, left work really just wanting a nap...so...I was thinking the WOD may be tough. But it actually went okay. I did 8/7 on all the KB swings, they were heavy. The DUs felt good today. They actually seem to improve and get more relaxed as I get tired. One of the coaches even told me good job after and that kinda made my day after having felt not really up to it. I have a feeling I will be sore tomorrow. Thanks!
Wednesday, October 14, 2015
October 14, 2015
Daily score: 6
Workout:
Row sprint 30 seconds @varied% effort
rest 1 min
x10
(i want you to start out at about 90-95% effort and try to increase
the number of meters by 1-2 per interval)
137, 140, 141, 142, 143, 145, 147, 147, 148, 149
+
A. Single arm farmers walk; 30 seconds x5; rest 1 min bw sides
KB#'s: 53, 62, 70, 88, 70
B. Ring pulls to invertedl 5 reps x5; rest as needed bw
25 singles
C1. FLR on rings in full external rotation; 1 min accumulated x5; rest 1 min
40/20
30/30
35/25
40/20
35/25
C2. Supine windshield wipers; 20 reps x5; rest 1 min
20x5
Quads are still sore from monday. Right wrist is a little off too. Proud of my slow perfectionist incline in meters on the row, lol. You are smart to give me a numbers game. Totally worked to get me to push harder...I was determined to keep going up. Farmer carries were okay...next time I may try the farmer carry bar...the KB's drag on the leg. The 88# KB was too heavy for my left hand grip, I dropped it at 20 seconds and then did another 10. Ring inversions were super fun...I have the opposite of a fear of heights...I wanted to just stay inverted in the handstand. However, I put in the videos to show my best effort...which is not exactly how we discussed. The first video is my 2nd attempt and the second video is after feeling like I figured it out a bit. I couldn't do it from an L-sit, I had to do a half pull up then pull my knees to my chest. I also could only do one at a time...so I just did 25 singles resting as needed. The C series: by the 4th FLR my elbows were starting to ache and abs shaky. The windshield wipers...ouch. My abs...I can see cramps in my future...I think the ring inversions were an ab workout too. But you probably already knew that. Thanks!
Workout:
Row sprint 30 seconds @varied% effort
rest 1 min
x10
(i want you to start out at about 90-95% effort and try to increase
the number of meters by 1-2 per interval)
137, 140, 141, 142, 143, 145, 147, 147, 148, 149
+
A. Single arm farmers walk; 30 seconds x5; rest 1 min bw sides
KB#'s: 53, 62, 70, 88, 70
B. Ring pulls to invertedl 5 reps x5; rest as needed bw
25 singles
C1. FLR on rings in full external rotation; 1 min accumulated x5; rest 1 min
40/20
30/30
35/25
40/20
35/25
C2. Supine windshield wipers; 20 reps x5; rest 1 min
20x5
Quads are still sore from monday. Right wrist is a little off too. Proud of my slow perfectionist incline in meters on the row, lol. You are smart to give me a numbers game. Totally worked to get me to push harder...I was determined to keep going up. Farmer carries were okay...next time I may try the farmer carry bar...the KB's drag on the leg. The 88# KB was too heavy for my left hand grip, I dropped it at 20 seconds and then did another 10. Ring inversions were super fun...I have the opposite of a fear of heights...I wanted to just stay inverted in the handstand. However, I put in the videos to show my best effort...which is not exactly how we discussed. The first video is my 2nd attempt and the second video is after feeling like I figured it out a bit. I couldn't do it from an L-sit, I had to do a half pull up then pull my knees to my chest. I also could only do one at a time...so I just did 25 singles resting as needed. The C series: by the 4th FLR my elbows were starting to ache and abs shaky. The windshield wipers...ouch. My abs...I can see cramps in my future...I think the ring inversions were an ab workout too. But you probably already knew that. Thanks!
Tuesday, October 13, 2015
October 13, 2015
Daily score: 6
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done (shoulder stand on bench, shoulder stand, rebalancing, freestanding)
B. Rope climb tech work - 10 min
done
C1. Push press x3/Push jerk x2/Split jerk x1 +10 second overhead
barbell support hold x4; rest 2 min
83, 93, 98, 103
C2. Supinated eccentric only weighted pull ups @41A1; 4-5x4; rest 2 min
25x5, 30x5, 32.5x5, 35x5
D1. Half kneeling landmine press; 8-10x4; rest 1 min
15x10 (15# on a 35# bar)
25x10
35x10
35x10
D2. Bent over wide grip BB rows; 8-10x4; rest 2 min
63x10
73x10
73x10
73x8
E. Swing development tech work - 10 min
done
+
30 seconsd max reps burpees
30 seconds rest
30 seocnds hollow body hold
30 seconds rest
x8 sets
done (9-10 burpees, bent knee hollow body x 6)
Handstand work went really well today. Felt like I had a few good wall facing holds with feet off the wall for a bit. Rope climbs went really well too...come to find out it was probably because I sacrificed my shoes! After quite a few climbs I notice I had totally shredded to sole of the right shoe...but I was going fast so who cares. I enjoyed the press series, 103 was pretty challenging. Eccentric pull ups went well. I enjoyed the landmine press, Scott has a cool tool for this and was excited I was using it. Wide rows went well. Swing work was not much improved...I just feel heaving and disjointed. Loved my burpee time but the hollow body holds were just not happening. I did two legit for 30 seconds and then did the rest bent knee. I think I was just tired and hungry. Thanks!
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done (shoulder stand on bench, shoulder stand, rebalancing, freestanding)
B. Rope climb tech work - 10 min
done
C1. Push press x3/Push jerk x2/Split jerk x1 +10 second overhead
barbell support hold x4; rest 2 min
83, 93, 98, 103
C2. Supinated eccentric only weighted pull ups @41A1; 4-5x4; rest 2 min
25x5, 30x5, 32.5x5, 35x5
D1. Half kneeling landmine press; 8-10x4; rest 1 min
15x10 (15# on a 35# bar)
25x10
35x10
35x10
D2. Bent over wide grip BB rows; 8-10x4; rest 2 min
63x10
73x10
73x10
73x8
E. Swing development tech work - 10 min
done
+
30 seconsd max reps burpees
30 seconds rest
30 seocnds hollow body hold
30 seconds rest
x8 sets
done (9-10 burpees, bent knee hollow body x 6)
Handstand work went really well today. Felt like I had a few good wall facing holds with feet off the wall for a bit. Rope climbs went really well too...come to find out it was probably because I sacrificed my shoes! After quite a few climbs I notice I had totally shredded to sole of the right shoe...but I was going fast so who cares. I enjoyed the press series, 103 was pretty challenging. Eccentric pull ups went well. I enjoyed the landmine press, Scott has a cool tool for this and was excited I was using it. Wide rows went well. Swing work was not much improved...I just feel heaving and disjointed. Loved my burpee time but the hollow body holds were just not happening. I did two legit for 30 seconds and then did the rest bent knee. I think I was just tired and hungry. Thanks!
Monday, October 12, 2015
October 12, 2015
Daily score: 6
Workout:
A. Snatch snatch; 5 singles @83% 1rm, 5 singles @88% 1rm, 3 singels
@90+% 1rm - rest as needed bw
5 at 90
5 at 95
98, 100, 103
B. Front squat; 6-8x4; rest 3min
83x8
98x8
103x6
103x6
C1. DB thrustesr; 20 reps x3; rest 30 sec
25# DBs, 20x3
C2. Wall balls; 30 reps x3; rest 4 min actively (mobility)
30x3
D1. Beginner shrimp squats; 5 reps per side x3; rest 1 min
done
D2. Natural knee extensions; 10 reps x3; rest 1 min
done
Snatching went really really well. I didn't have any shaky reps. Front squats felt heavy today and I was feeling the dread building for C. I want to lie to you or just breeze over C but I have never lied to you before so...it was not great. I did the first set of thrusters unbroken but broke on everything else for the rest of C. I was sucking wind and...well, I thought of a description while in the car after: it's like on wall balls or thrusters something clicks into panic mode in my head and screams, 'this is not sustainable! Stop now or die!' Which I know is over dramatic but it happens. Weird that I have no issue with burpees. Anyway, was happy when it was done and my legs were shaky. The beginner shrimp squats are the perfect modification for my weaker right side. Pretty easy for the left. Knee extensions were good. I can feel soreness in my future. Thanks!
Workout:
A. Snatch snatch; 5 singles @83% 1rm, 5 singles @88% 1rm, 3 singels
@90+% 1rm - rest as needed bw
5 at 90
5 at 95
98, 100, 103
B. Front squat; 6-8x4; rest 3min
83x8
98x8
103x6
103x6
C1. DB thrustesr; 20 reps x3; rest 30 sec
25# DBs, 20x3
C2. Wall balls; 30 reps x3; rest 4 min actively (mobility)
30x3
D1. Beginner shrimp squats; 5 reps per side x3; rest 1 min
done
D2. Natural knee extensions; 10 reps x3; rest 1 min
done
Snatching went really really well. I didn't have any shaky reps. Front squats felt heavy today and I was feeling the dread building for C. I want to lie to you or just breeze over C but I have never lied to you before so...it was not great. I did the first set of thrusters unbroken but broke on everything else for the rest of C. I was sucking wind and...well, I thought of a description while in the car after: it's like on wall balls or thrusters something clicks into panic mode in my head and screams, 'this is not sustainable! Stop now or die!' Which I know is over dramatic but it happens. Weird that I have no issue with burpees. Anyway, was happy when it was done and my legs were shaky. The beginner shrimp squats are the perfect modification for my weaker right side. Pretty easy for the left. Knee extensions were good. I can feel soreness in my future. Thanks!
Thursday, October 8, 2015
October 8, 2015
Daily score: 5
Workout:
A. Power clean; build to a max
148, 8#pr
+
"Grace"
4:15
+
airdyne 15 min easy cool down
Done
+
30 min mobility work
Done
It was a long busy day at work with few breaks for water, bathroom, or good nutrition. Day started out well, but by the afternoon I was feeling just kinda down and worn out. Then there was traffic, which ended up being a good thing. Gave me some time to transition, eat a snack and hydrate and be still. I took a long time to warm up, felt still kinda sluggish. By the time I was cleaning I was feeling good. I just realized that was an 8# pr...pretty sweet. I tried 153 and wanted it really bad but it wasn't happening and I was jumping into an ugly split. I love Grace. I wanted a better time...had thought in my head I could get under 4 minutes. But I found I really struggled with barbell cycling. It was lowering the bar that was wonky. The jerk was light the whole way through. I did three quick sets of 5 with very little rest and then basically just kept going the rest of the way either trying to string a couple or just dropping and picking it right back up. Felt winded but not bad after. I have a better time in me if I can figure out how to be efficient. The rest was all good. Thanks!
Workout:
A. Power clean; build to a max
148, 8#pr
+
"Grace"
4:15
+
airdyne 15 min easy cool down
Done
+
30 min mobility work
Done
It was a long busy day at work with few breaks for water, bathroom, or good nutrition. Day started out well, but by the afternoon I was feeling just kinda down and worn out. Then there was traffic, which ended up being a good thing. Gave me some time to transition, eat a snack and hydrate and be still. I took a long time to warm up, felt still kinda sluggish. By the time I was cleaning I was feeling good. I just realized that was an 8# pr...pretty sweet. I tried 153 and wanted it really bad but it wasn't happening and I was jumping into an ugly split. I love Grace. I wanted a better time...had thought in my head I could get under 4 minutes. But I found I really struggled with barbell cycling. It was lowering the bar that was wonky. The jerk was light the whole way through. I did three quick sets of 5 with very little rest and then basically just kept going the rest of the way either trying to string a couple or just dropping and picking it right back up. Felt winded but not bad after. I have a better time in me if I can figure out how to be efficient. The rest was all good. Thanks!
Wednesday, October 7, 2015
October 6, 2015
Daily score: 6
Workout:
Row 2k for time
8:24
+
run 15 min easy cool down
Done
+
mobility work 15-20 min
Done
Legs felt a little tight today. Row went well. Of course each 500m was nearly identical time wise. Running felt great, it was a gorgeous fall day. Most of the mobility time I focused on my glutes and hami's. I'm writing this the next day and am feeling sluggish sore legs, gonna take today off and walk my dog a bunch and get a massage. Thanks!
Workout:
Row 2k for time
8:24
+
run 15 min easy cool down
Done
+
mobility work 15-20 min
Done
Legs felt a little tight today. Row went well. Of course each 500m was nearly identical time wise. Running felt great, it was a gorgeous fall day. Most of the mobility time I focused on my glutes and hami's. I'm writing this the next day and am feeling sluggish sore legs, gonna take today off and walk my dog a bunch and get a massage. Thanks!
Monday, October 5, 2015
October 5, 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
C. Strict press; build to a max
93
D. Push press - build to a max
123, 8#PR
E. Tuck ups; 30 reps x3; rest 2 min
30x3
+
50 burpees for time (touch to 6")
3:22
I worked out today because I got off work early, was feeling pretty good, and wanted to be around people. Handstands went really well today. I feel like I had a little break through. I had a few good freestanding holds, they were wall facing so I didn't kick up into it and hold but still felt like progress. Rope work went really well too, I wore better shoes and felt much faster. Strict press was disappointing. I was hoping for more. I didn't push past 93 because that rep felt bad on my left lower back of the shoulder and the left arm lagged behind. Felt fine after but didn't think I could get more. Push press felt great. It's been a long time since I tried to max a push press. Tuck ups were fine first round, really tough to do unbroken 2nd round, and I had to break up the 3rd round. Burpees are my favorite. Felt good and helped to loosen up my kinda sore quads and butt. Thanks!
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C. Strict press; build to a max
93
D. Push press - build to a max
123, 8#PR
E. Tuck ups; 30 reps x3; rest 2 min
30x3
+
50 burpees for time (touch to 6")
3:22
I worked out today because I got off work early, was feeling pretty good, and wanted to be around people. Handstands went really well today. I feel like I had a little break through. I had a few good freestanding holds, they were wall facing so I didn't kick up into it and hold but still felt like progress. Rope work went really well too, I wore better shoes and felt much faster. Strict press was disappointing. I was hoping for more. I didn't push past 93 because that rep felt bad on my left lower back of the shoulder and the left arm lagged behind. Felt fine after but didn't think I could get more. Push press felt great. It's been a long time since I tried to max a push press. Tuck ups were fine first round, really tough to do unbroken 2nd round, and I had to break up the 3rd round. Burpees are my favorite. Felt good and helped to loosen up my kinda sore quads and butt. Thanks!
Sunday, October 4, 2015
October 4, 2015
Daily score: 7
Workout:
A. Snatch snatch; build to a tough single
108!!!
B1. Front squat; 6-8x4; rest 30 sec
95x8x4
B2. Unloaded jump squats; 12 reps AFAP x4; rest 30 sec
12x4
B3. Front rack forward lunges; 24 steps x4; rest 4 min
78x24x4
+
Pancake and split mobility work 15-20 min
Done
Sooooo excited about 108! It was a good one too. It tied my 'pr' but the last time I did it was for the granite games wod and I fell on my knees and lunged out of it, so technically not great. Much more solid this time. I was trepidatious about the 'B' series knowing it would be a round more than last week and I still clearly remember how sore I was for three days. But I made it through and it wasn't that bad. I was at home so didn't have a ton of weights...coulda gone heavier on the squats but they were still difficult at 95. Lunges suuuuuucked. But as expected...and mentally I felt tougher doing them this week. Pancake and split work was fun and hoping will help with the soreness. Thanks!!!
Workout:
A. Snatch snatch; build to a tough single
108!!!
B1. Front squat; 6-8x4; rest 30 sec
95x8x4
B2. Unloaded jump squats; 12 reps AFAP x4; rest 30 sec
12x4
B3. Front rack forward lunges; 24 steps x4; rest 4 min
78x24x4
+
Pancake and split mobility work 15-20 min
Done
Sooooo excited about 108! It was a good one too. It tied my 'pr' but the last time I did it was for the granite games wod and I fell on my knees and lunged out of it, so technically not great. Much more solid this time. I was trepidatious about the 'B' series knowing it would be a round more than last week and I still clearly remember how sore I was for three days. But I made it through and it wasn't that bad. I was at home so didn't have a ton of weights...coulda gone heavier on the squats but they were still difficult at 95. Lunges suuuuuucked. But as expected...and mentally I felt tougher doing them this week. Pancake and split work was fun and hoping will help with the soreness. Thanks!!!
Saturday, October 3, 2015
October 3, 2015
Daily score: 6
Workout:
A. Split jerk; 3 tng reps on the min for 12 min (pause for 10 seconds
at the top of the last rep, keep load light)
at 83#
B1. Incline bench press; 4-6x3; rest 1 min
83x6
88x4
88x4
B2. Bent over DB arc rows; 6-8x3; rest 1 min
15x8
20x6
20x6
C1. Laying DB tricep extensions; 15-20x2; rest 1 min
12x20
12x20
C2. Supinated strict pull ups; accumulate 20 reps afap x2; rest 2 min
3:40
3:58
D. Swing development tech work
done
+
airdyne 15 min easy cool down
done
Last week split jerk series felt a little heavy so I went down a tad and got more out of it form wise. Felt good. Bench went well, grabbed a spotter on the last set and nearly got 5 but not all the way. Arc rows went fine as did tricep extensions. Pull ups were both a set of 5-6 and then doubles and singles. Swing work felt better this week. I just practiced tight small fast swings on both the bar and rings focusing on keeping my right shoulder engaged. Right hami feels nearly back to 100%. Once again, smart to rest it. Thanks!
Workout:
A. Split jerk; 3 tng reps on the min for 12 min (pause for 10 seconds
at the top of the last rep, keep load light)
at 83#
B1. Incline bench press; 4-6x3; rest 1 min
83x6
88x4
88x4
B2. Bent over DB arc rows; 6-8x3; rest 1 min
15x8
20x6
20x6
C1. Laying DB tricep extensions; 15-20x2; rest 1 min
12x20
12x20
C2. Supinated strict pull ups; accumulate 20 reps afap x2; rest 2 min
3:40
3:58
D. Swing development tech work
done
+
airdyne 15 min easy cool down
done
Last week split jerk series felt a little heavy so I went down a tad and got more out of it form wise. Felt good. Bench went well, grabbed a spotter on the last set and nearly got 5 but not all the way. Arc rows went fine as did tricep extensions. Pull ups were both a set of 5-6 and then doubles and singles. Swing work felt better this week. I just practiced tight small fast swings on both the bar and rings focusing on keeping my right shoulder engaged. Right hami feels nearly back to 100%. Once again, smart to rest it. Thanks!
Friday, October 2, 2015
October 1, 2015
Daily score: 7
Workout:
Row sprint 30 seconds @100% effort (low damper high stroke per minute)
rest 2 min
x6 sets
140, 143, 143, 144, 145, 144
+
Assault/airdyne sprint 30 secodns @100%
rest 2 min
x6 sets
0.2/11cal, 0.2/11, 0.2/10, 0.2/10, 0.2/9, 0.2/9
+
run 200m @tough effort
rest 2 min
x6 sets
200x4
+
A. Pinch plate carries; 35 seconds x5; rest 40 sec
25# each hand x 3 (slipped out of left hand on set 3 at 25 seconds), 15# x 2
B. Active hangs; amsap x5; rest 2 min
35, 37, 37, 35, 35
C1. Planche leans; 30 secodsn x5; rest 90 seconds
done
C2. bent knee hollow body holds; 35 seconds x5; rest 90 seconds
Workout:
Row sprint 30 seconds @100% effort (low damper high stroke per minute)
rest 2 min
x6 sets
140, 143, 143, 144, 145, 144
+
Assault/airdyne sprint 30 secodns @100%
rest 2 min
x6 sets
0.2/11cal, 0.2/11, 0.2/10, 0.2/10, 0.2/9, 0.2/9
+
run 200m @tough effort
rest 2 min
x6 sets
200x4
+
A. Pinch plate carries; 35 seconds x5; rest 40 sec
25# each hand x 3 (slipped out of left hand on set 3 at 25 seconds), 15# x 2
B. Active hangs; amsap x5; rest 2 min
35, 37, 37, 35, 35
C1. Planche leans; 30 secodsn x5; rest 90 seconds
done
C2. bent knee hollow body holds; 35 seconds x5; rest 90 seconds
done
I remember this workout was a lot of suffering last time. 30 seconds becomes a looong time once I reach the AD. That was definitely the worst part. My legs were shaking at the beginning of the run sprints. On the 4th run sprint, toward the end, I got a sharp pain in the middle of my right hamstring and I pulled back to a walk immediately. I went in the gym and told the mobility guy about it and he told me to stretch gently and roll it. I think it just seized up in to a ball of crampiness. I spent about 15 minutes working on it. I found basically a trigger point and it gave and relaxed. I did the rest of the workout (not the sprints, stopped running) with it just feeling a little tight. This morning it just feels a little tight still. Not bad. I think I can warm up really well and stretch a lot and listen closely to it and still do my workout tonight? The pinch plate carries were again harder on the left...about 10 seconds discrepancy. I wish we had some 20# plates. Active hangs- limiting factor feels like right shoulder. Just gets tired and achy. Planche leans and HBHolds went well. Thanks!
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