Daily score: 7
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform 8
singles; rest 2 min
143
128x8
B. Front squat - build to a max
163 (8# PR)
C. Back squat; 10 sets of 3 @85% 1rm; rest 3 min
10x3 at 153#
D1. Double KB front rack walking lunges; 20 steps x4; rest 1 min
25#kbs 20x4
D2. Sumo good mornings; 10-12x4; rest 1 min
33x12
43x12
53x12
63x12
Hit 143 pretty solid on the squat clean, a little slow coming up out of the front squat but not bad. The singles at 128 all felt good. 163 was a solid front squat. Tried 168 and didn't seem close. The back squats...ouch. I may be very sore all week. One of the worst things was just resting the bar on my sore traps! Every third rep was difficult. I would lose my back a little and then hips would go back and knees in. So working on fighting that. Felt good to squat 'heavy' though. Lunges felt soooo heavy on tired legs. Was just happy I was moving. Good morning were a nice stretch and hard at the same time. Thanks!
Sunday, November 29, 2015
Saturday, November 28, 2015
November 28, 2015
Daily score: 6 (sore)
Workout:
A1. Pike HSPU (feet on box); accumulate 12 reps x6; rest 1 min
12 x 6
A2. Bent over wide grip barbell rows; 6-8x6; rest 10 sec
83x6
83x7
83x6
83x6
83x7
83x7
A3. Supinated above the pull up bar isometric hold; accumulate 20
seconds x6; rest 2 min
20 sec unbroken x 6
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x4; rest as needed bw
10 x 4
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x4 sets (no pacing, max effort on all sets)
7+1 burpee for all 4 sets
+
E1. Assisted german hang; 20 seconsd x3; rest 40 sec
20x3
E2. Side plank on hand; 20 seconds x3; rest 40 sec
20x3/side
+
airdyne 15 min easy cool down
Done, 90 cal
My traps were so sore this morning. The 'A' series went fine, just all my pulling muscles were tight and sore. I did all the hangs unbroken. Right shoulder was pinchy on the bigger swings so I stayed small and tight. It actually got better as I worked. Straight leg raises were good, most I could do unbroken was 5. Burpee box overs were fun, quick. The German hang was heaven. My new favorite stretch. Plank good- 20 seconds is totally doable. And the AD was a nice cool down, hopefully worked out some of my soreness. Thanks!
Workout:
A1. Pike HSPU (feet on box); accumulate 12 reps x6; rest 1 min
12 x 6
A2. Bent over wide grip barbell rows; 6-8x6; rest 10 sec
83x6
83x7
83x6
83x6
83x7
83x7
A3. Supinated above the pull up bar isometric hold; accumulate 20
seconds x6; rest 2 min
20 sec unbroken x 6
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x4; rest as needed bw
10 x 4
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x4 sets (no pacing, max effort on all sets)
7+1 burpee for all 4 sets
+
E1. Assisted german hang; 20 seconsd x3; rest 40 sec
20x3
E2. Side plank on hand; 20 seconds x3; rest 40 sec
20x3/side
+
airdyne 15 min easy cool down
Done, 90 cal
My traps were so sore this morning. The 'A' series went fine, just all my pulling muscles were tight and sore. I did all the hangs unbroken. Right shoulder was pinchy on the bigger swings so I stayed small and tight. It actually got better as I worked. Straight leg raises were good, most I could do unbroken was 5. Burpee box overs were fun, quick. The German hang was heaven. My new favorite stretch. Plank good- 20 seconds is totally doable. And the AD was a nice cool down, hopefully worked out some of my soreness. Thanks!
Friday, November 27, 2015
November 27, 2015
Daily score: 7
Workout:
DT at home with friends
113#, 17:54
Yesterday was a loooong day. Up for 21 hours. Flew to southern cal and back all in the same day. Not my planning for the record. It was very enjoyable family time. Just exhausted when I got home and fell right into bed. Woke up and did this with friends at 9:30a. Was actually feeling pretty good energy wise. Guessing tomorrow will be when I feel tired. Last year I did 105 so I wanted to go up in weight and am glad I did. I actually performed better and it felt cleaner than I thought it would. I remember last year really struggling and having to break up the push jerks more. I did all the way through 4 rounds as follows: 11dl, 1dl+5hc, 3hc,1hc+6pj. The 4th round I failed the 6th pj and had to do a single. The fifth round I did 11dl, 1dl+4hc, 4hc, 1hc+3pj, 3pj. Mostly super fun and not actually that painful. And my friends all improved a lot this year too. So fun. Thanks and Happy Thanksgiving! I say it everyday but I hope you really know how much what we are doing together impacts my life in a powerful and positive way. I would rather give up bacon than TTT...and that's a serious compliment ;).
Workout:
DT at home with friends
113#, 17:54
Yesterday was a loooong day. Up for 21 hours. Flew to southern cal and back all in the same day. Not my planning for the record. It was very enjoyable family time. Just exhausted when I got home and fell right into bed. Woke up and did this with friends at 9:30a. Was actually feeling pretty good energy wise. Guessing tomorrow will be when I feel tired. Last year I did 105 so I wanted to go up in weight and am glad I did. I actually performed better and it felt cleaner than I thought it would. I remember last year really struggling and having to break up the push jerks more. I did all the way through 4 rounds as follows: 11dl, 1dl+5hc, 3hc,1hc+6pj. The 4th round I failed the 6th pj and had to do a single. The fifth round I did 11dl, 1dl+4hc, 4hc, 1hc+3pj, 3pj. Mostly super fun and not actually that painful. And my friends all improved a lot this year too. So fun. Thanks and Happy Thanksgiving! I say it everyday but I hope you really know how much what we are doing together impacts my life in a powerful and positive way. I would rather give up bacon than TTT...and that's a serious compliment ;).
November 25, 2015
Daily score: 6
Workout:
Barbell club
Barbell club was cancelled so I did my own version at home. I did 10 mins of high hang squat snatches at 78, singles. Then 20 mins of full snatch working to heavy. I hit 108 solid so went for 113 and nailed it! Soooooo exciting! I paused in the bottom of the squat a second to stabilize but other than that it was pretty clean. I can't tell you how good that feels :). Other than I'm sure you know the feeling. I didn't push beyond that...moved on to some 3 rep hang cleans and then some mobility. Totaled one hour of time. Had to wrap up and get to bed to wake up at 3:30a to catch a plane to grandmas house :). Thanks!
Workout:
Barbell club
Barbell club was cancelled so I did my own version at home. I did 10 mins of high hang squat snatches at 78, singles. Then 20 mins of full snatch working to heavy. I hit 108 solid so went for 113 and nailed it! Soooooo exciting! I paused in the bottom of the squat a second to stabilize but other than that it was pretty clean. I can't tell you how good that feels :). Other than I'm sure you know the feeling. I didn't push beyond that...moved on to some 3 rep hang cleans and then some mobility. Totaled one hour of time. Had to wrap up and get to bed to wake up at 3:30a to catch a plane to grandmas house :). Thanks!
Wednesday, November 25, 2015
November 24, 2015
Daily score: 7
Workout:
A. HS hold against wall; 35 secodns x10; rest 25 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
35 x 7
B1. TnG push jerk; 5 reps x8; rest 30 sec (all at 95+)
98
103
108
113
113
B2. Supinated strict pull ups; 7 reps AFAP x8; rest 90 sec
45 sec
34
34
42
35
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x5; rest 2 min
4, 5, 5, 4
D. Swing development tech work - 10 min
done
+
10 burpees AFAP
airdyne sprint 15 seconds @100%
rest 2 min
x5 sets
done
+
mobility work
I knew I was crunched for time on this one because I had to go after work and get it done before the gym closed. So I had to shave a little bit off. I did 4 handstands, rested 5 mins then did another 3. They were very challenging with the short 25 sec rest. Push jerk/pull ups went well. I actually think my push jerk technique improves when it gets heavier...I actually get under faster and lower. Ring push ups were fine, hard. Swing work was okay...right shoulder got a little sore so I stayed off the rings. I did the full five rounds of conditioning and then had to run. Thanks!
Workout:
A. HS hold against wall; 35 secodns x10; rest 25 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
35 x 7
B1. TnG push jerk; 5 reps x8; rest 30 sec (all at 95+)
98
103
108
113
113
B2. Supinated strict pull ups; 7 reps AFAP x8; rest 90 sec
45 sec
34
34
42
35
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x5; rest 2 min
4, 5, 5, 4
D. Swing development tech work - 10 min
done
+
10 burpees AFAP
airdyne sprint 15 seconds @100%
rest 2 min
x5 sets
done
+
mobility work
I knew I was crunched for time on this one because I had to go after work and get it done before the gym closed. So I had to shave a little bit off. I did 4 handstands, rested 5 mins then did another 3. They were very challenging with the short 25 sec rest. Push jerk/pull ups went well. I actually think my push jerk technique improves when it gets heavier...I actually get under faster and lower. Ring push ups were fine, hard. Swing work was okay...right shoulder got a little sore so I stayed off the rings. I did the full five rounds of conditioning and then had to run. Thanks!
Sunday, November 22, 2015
November 22, 2015
Daily score: 6 (sore legs)
Workout:
A. Squat clean tech work 20 min (start light and build heavy as you go)
143!!!! (10# squat clean PR)
B. Front squat; 5x5 @84% 1rm; rest 2 min
130x5x5
C. Back squat; 30 for time @74% 1rm
133x30= 3:38
D1. DB crossover step ups; 8 slow controlled reps x5; rest 30 sec
15# dbs x 8/side x 5
D2. Single leg snatch grip RDL; 8-10x5/side; rest 30 sec bw sides
8/side x 5 with 33# bar
I was still pretty sore today, inner legs, hami's, and butt. I thought about doing this tomorrow because of the soreness but I didn't want to get off schedule and was hoping maybe it would help to move. So I waited as late in the day as I could and took my time warming up. I did this alone in my garage. Started a clock and just did one rep squat clean at a time adding 5# weight each rep. I didn't keep track of the weight just kept adding. I hit 143 at the end of the 20 minutes and was so excited when I added it up! Knees came in a little coming up out of the front squat but other than that it was solid. And I didn't fail any reps. So exciting. The front squats were the hardest part of this workout. 5th rep was tough every set. Back squats went so much better this week. I did 10, 10, 5, 5. Last week I had to use the jerk blocks for these so maybe that was another reason I was slower last week. But I also just felt pumped today after that PR and just attacked the challenge. Legs were definitely spent after the 30 back squats. D went fine, just tedious and tired legs. Hami's and inner legs were still the most sore after and I rolled out for a bit. Thanks!
Workout:
A. Squat clean tech work 20 min (start light and build heavy as you go)
143!!!! (10# squat clean PR)
B. Front squat; 5x5 @84% 1rm; rest 2 min
130x5x5
C. Back squat; 30 for time @74% 1rm
133x30= 3:38
D1. DB crossover step ups; 8 slow controlled reps x5; rest 30 sec
15# dbs x 8/side x 5
D2. Single leg snatch grip RDL; 8-10x5/side; rest 30 sec bw sides
8/side x 5 with 33# bar
I was still pretty sore today, inner legs, hami's, and butt. I thought about doing this tomorrow because of the soreness but I didn't want to get off schedule and was hoping maybe it would help to move. So I waited as late in the day as I could and took my time warming up. I did this alone in my garage. Started a clock and just did one rep squat clean at a time adding 5# weight each rep. I didn't keep track of the weight just kept adding. I hit 143 at the end of the 20 minutes and was so excited when I added it up! Knees came in a little coming up out of the front squat but other than that it was solid. And I didn't fail any reps. So exciting. The front squats were the hardest part of this workout. 5th rep was tough every set. Back squats went so much better this week. I did 10, 10, 5, 5. Last week I had to use the jerk blocks for these so maybe that was another reason I was slower last week. But I also just felt pumped today after that PR and just attacked the challenge. Legs were definitely spent after the 30 back squats. D went fine, just tedious and tired legs. Hami's and inner legs were still the most sore after and I rolled out for a bit. Thanks!
Saturday, November 21, 2015
November 21, 2015
Daily score: 5 (sore)
Workout:
Row 10 min easy
Run 10 min easy
+
mobility work 20-30 min
Done
You are a smart man. I'm not sure I could have done much beyond this today. I didn't realize how stiff and sore I was until I started moving. Mostly butt and hami's. Other than soreness I feel good! Thanks!
Workout:
Row 10 min easy
Run 10 min easy
+
mobility work 20-30 min
Done
You are a smart man. I'm not sure I could have done much beyond this today. I didn't realize how stiff and sore I was until I started moving. Mostly butt and hami's. Other than soreness I feel good! Thanks!
Friday, November 20, 2015
November 20, 2015
Daily score: 6 (worked last night)
Workout:
A. Barbell walking lunges; 20 steps x3; rest 2 min
93 x 20 x 3
B. Single leg RDL; 8-10x4; rest 1 min bw sides
33x10
43x10
53x8
53x8
+
10 sets:
10 thrusters 55#
20 double unders
10 power snatch 55#
200m row
rest 2 min bw sets
50:59
(2:51,3:10,3:16,3:34,3:27,3:17,3:18,3:26,3:30,3:04)
+
mobility work 15-20 min
A and B felt great. I felt better today than yesterday energy wise even after working. But this wod...seemed so nice on paper. I really wanted a reason to cut it in half. But I'm proud of it. Did everything unbroken except one set of DU's that I tripped up. Thrusters were no problem. Snatches were the hard part. Left hand grip got tired and I just get sloppy at light weight power snatch. I got a few coaching tips during my rest- to try and be fast through the middle and use my legs not back. Rounds 6,7,8 sucked. And then I knew I was going to live :). Thanks!
Workout:
A. Barbell walking lunges; 20 steps x3; rest 2 min
93 x 20 x 3
B. Single leg RDL; 8-10x4; rest 1 min bw sides
33x10
43x10
53x8
53x8
+
10 sets:
10 thrusters 55#
20 double unders
10 power snatch 55#
200m row
rest 2 min bw sets
50:59
(2:51,3:10,3:16,3:34,3:27,3:17,3:18,3:26,3:30,3:04)
+
mobility work 15-20 min
A and B felt great. I felt better today than yesterday energy wise even after working. But this wod...seemed so nice on paper. I really wanted a reason to cut it in half. But I'm proud of it. Did everything unbroken except one set of DU's that I tripped up. Thrusters were no problem. Snatches were the hard part. Left hand grip got tired and I just get sloppy at light weight power snatch. I got a few coaching tips during my rest- to try and be fast through the middle and use my legs not back. Rounds 6,7,8 sucked. And then I knew I was going to live :). Thanks!
Wednesday, November 18, 2015
November 18, 2015
Daily score: 4
Workout:
Barbell Club
10 sets of 3 position snatch (high, knee, floor)
30kg, 30, 30, 30, 35 x 6 sets
8 sets of one clean pull followed by one clean and jerk
45, 45, 45, 50, 50, 50, 55, 55
I put the day as a four based on how I felt lifting. Everything felt heavy and I felt sluggish. I tried to overcome it mentally but no luck. I kept sitting between lifts out of breath and even a little light headed. I don't really know why...I was looking forward to lifting but just lost my steam. Well I can come up with some possibilities for why, but still, I'm not sick or anything. Maybe I just didn't time eating well, I am sore from the week, too much enthusiasm in the last few workouts? Anyway, I just stayed light weight and focused on technique and the cues I received and making it through. My jerk was the most improved. I'm hitting the right positions more consistently and I can feel it is more stable. Hoping a good night's rest will do the trick and I will wake up feeling renewed. Thanks!
Workout:
Barbell Club
10 sets of 3 position snatch (high, knee, floor)
30kg, 30, 30, 30, 35 x 6 sets
8 sets of one clean pull followed by one clean and jerk
45, 45, 45, 50, 50, 50, 55, 55
I put the day as a four based on how I felt lifting. Everything felt heavy and I felt sluggish. I tried to overcome it mentally but no luck. I kept sitting between lifts out of breath and even a little light headed. I don't really know why...I was looking forward to lifting but just lost my steam. Well I can come up with some possibilities for why, but still, I'm not sick or anything. Maybe I just didn't time eating well, I am sore from the week, too much enthusiasm in the last few workouts? Anyway, I just stayed light weight and focused on technique and the cues I received and making it through. My jerk was the most improved. I'm hitting the right positions more consistently and I can feel it is more stable. Hoping a good night's rest will do the trick and I will wake up feeling renewed. Thanks!
November 17, 2015
Daily score: 7
Workout:
A. HS hold against wall; 30 secodns x10; rest 30 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
30 x 10
B1. TnG push jerk; 5 reps x8; rest 30 sec
83, 93, 93, 98 x 5
B2. Supinated strict pull ups; amrap in 30 seconds x8; rest 90 sec
6, 6, 4, 6, 6, 5, 6, 5
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x4; rest 2 min
4, 4, 4, 4
D. Swing development tech work - 10 min
done
+
3 rounds for time:
30 calories airdyne
20 burpees
14:38 (2:55, 1:26, 3:51, 1:22, 3:44, 1:18)
The 5th and 10th handstand were tough. Push jerk and supinated pull ups went well. Ring push ups were kinda fun...I maybe could have done more reps but then the 20 second hold may not have happened. Swing work felt good today so I did some swinging on the rings. The coach saw me a recommended I put something between my ankles to help me keep my legs together. It was tough for me. But the shoulders felt great! The WOD was good...I love burpees :)...even the AD didn't hurt that bad. Thanks!
Workout:
A. HS hold against wall; 30 secodns x10; rest 30 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
30 x 10
B1. TnG push jerk; 5 reps x8; rest 30 sec
83, 93, 93, 98 x 5
B2. Supinated strict pull ups; amrap in 30 seconds x8; rest 90 sec
6, 6, 4, 6, 6, 5, 6, 5
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x4; rest 2 min
4, 4, 4, 4
D. Swing development tech work - 10 min
done
+
3 rounds for time:
30 calories airdyne
20 burpees
14:38 (2:55, 1:26, 3:51, 1:22, 3:44, 1:18)
The 5th and 10th handstand were tough. Push jerk and supinated pull ups went well. Ring push ups were kinda fun...I maybe could have done more reps but then the 20 second hold may not have happened. Swing work felt good today so I did some swinging on the rings. The coach saw me a recommended I put something between my ankles to help me keep my legs together. It was tough for me. But the shoulders felt great! The WOD was good...I love burpees :)...even the AD didn't hurt that bad. Thanks!
Monday, November 16, 2015
November 16, 2015
Daily score: 7
Workout:
A. Squat clean tech work 15-20 min (work up to 90% 1rm and just work
on positions and refinement)
45-60kgs
B. Front squat; 5x5 @80% 1rm; rest 2 min
56kgx5x5
C. Back squat; 30 for time @70% 1rm
56kgx30= 5:24
D1. DB crossover step ups; 6 slow controlled reps x5; rest 30 sec
20#dbs x 6/leg x 5
D2. Single leg snatch grip RDL; 6-8x5/side; rest 30 sec bw sides
15kg x 6
15 x 6
15 x 7
15 x 7
15 x 6
I hit 60kg three times cleaning before I calculated the weight and realized I didn't need to add to get to 90%, I needed to subtract. It was good practice. FS felt good. I got some coaching to try and widen my squat stance a bit to help make more room in the bottom of my squat and stay more vertical. So I worked on the today. The weight was the same for my back squat and felt good. Legs were tired at this point. D went well but just tedious. The rdls are harder on the right leg. Thanks!!!
Workout:
A. Squat clean tech work 15-20 min (work up to 90% 1rm and just work
on positions and refinement)
45-60kgs
B. Front squat; 5x5 @80% 1rm; rest 2 min
56kgx5x5
C. Back squat; 30 for time @70% 1rm
56kgx30= 5:24
D1. DB crossover step ups; 6 slow controlled reps x5; rest 30 sec
20#dbs x 6/leg x 5
D2. Single leg snatch grip RDL; 6-8x5/side; rest 30 sec bw sides
15kg x 6
15 x 6
15 x 7
15 x 7
15 x 6
I hit 60kg three times cleaning before I calculated the weight and realized I didn't need to add to get to 90%, I needed to subtract. It was good practice. FS felt good. I got some coaching to try and widen my squat stance a bit to help make more room in the bottom of my squat and stay more vertical. So I worked on the today. The weight was the same for my back squat and felt good. Legs were tired at this point. D went well but just tedious. The rdls are harder on the right leg. Thanks!!!
Saturday, November 14, 2015
November 14, 2015
Daily score: 8
Workout:
A. Pause Split jerk; 3 reps x6; rest 2 min
All at 35kg
B1. Pike HSPU (feet on box); accumulate 10 reps x6; rest 1 min
10x6
B2. Ring rows @31x3; accumulate 10 perfect reps x6; rest 2 min
10x6
C. Swing development tech work 15 min
Done
+
21-15-9
TTB
burpee box jump overs 20"
8:26
+
D1. Incline Y raises; 12-15x5; rest 1 min
5#dbs, 12x5
D2. Powell raises; 10-12x5; rest 1 min
5#db, 10x5
D3. Serratus slides on wall with foam roller; 5 slow controlled reps
x5; rest 1 min
5x5
+
airdyne 15 min easy cool down
Ran out of time
Jerks were awesome. Coach Jenn came in and watched me and gave me some great tips about speed and hitting positions. She told me to stay light and get it right and fast before adding weight, so I did. It was challenging to pause and not lean forward coming out of the dip. Good stuff. B went fine. The hspus felt easier this week. Swing work was good. WOD was fun. No pain with T2B!!!!!! So great. But the most I strung together was 4, I need to work on that again. D went well. And then I had to run because I had an appointment and this took longer than I had planned. Thanks!
Workout:
A. Pause Split jerk; 3 reps x6; rest 2 min
All at 35kg
B1. Pike HSPU (feet on box); accumulate 10 reps x6; rest 1 min
10x6
B2. Ring rows @31x3; accumulate 10 perfect reps x6; rest 2 min
10x6
C. Swing development tech work 15 min
Done
+
21-15-9
TTB
burpee box jump overs 20"
8:26
+
D1. Incline Y raises; 12-15x5; rest 1 min
5#dbs, 12x5
D2. Powell raises; 10-12x5; rest 1 min
5#db, 10x5
D3. Serratus slides on wall with foam roller; 5 slow controlled reps
x5; rest 1 min
5x5
+
airdyne 15 min easy cool down
Ran out of time
Jerks were awesome. Coach Jenn came in and watched me and gave me some great tips about speed and hitting positions. She told me to stay light and get it right and fast before adding weight, so I did. It was challenging to pause and not lean forward coming out of the dip. Good stuff. B went fine. The hspus felt easier this week. Swing work was good. WOD was fun. No pain with T2B!!!!!! So great. But the most I strung together was 4, I need to work on that again. D went well. And then I had to run because I had an appointment and this took longer than I had planned. Thanks!
Thursday, November 12, 2015
November 11, 2015
Daily score: 8
Workout:
Barbell Club
7 sets of 2 high hang squat snatch:
35kg, 35, 35, 35, 40, 40, 40
Clean and jerk singles:
35, 45, 50, 55, 60, 60, 50, 45, 45, 45, 45, 45, 45, 45, 45, 45
I had such a great experience at Barbell Club. Really looking forward to this being a part of my weekly routine. It is a kilo only environment I was instructed so I am going to make an effort to start talking about weight in kilos. Is that okay with you? Will it screw up my blog if I start posting things in kilos?
The coach thought my snatches looked pretty good. The only note he had was that maybe if I widened my stance in my landing squat I would have more room to get my body more vertical.
I received lots of great coaching on my clean and jerk. A nearly overwhelming amount. But very clear tips that I think I will be able to work on. First though, I hit 60 twice. Just slow coming up out of the squat as usual. Tips I got: I need to go faster from the knee. Duh. I am slow, I know. She had me do a bunch of the 45s with a pause at the knee and then explode and those reps felt good. Next: widened my grip. Next: squeeze my butt and torque my legs out prior to the dip for the jerk in order to keep from dipping forward and to engage my glutes. It's amazing how the 'squeeze your butt' cue really forced me to do this better. Then: adjusting my jerk landing so that my back knee lands more bent and front shin is vertical not leaning forward. Lastly: catching the jerk with elbows back by ears, basically bar more back over center of gravity. They said I was slightly forward and needed to let the bar go back and my head come through more. So...good stuff. I was a lot of fun.
Thanks!
Workout:
Barbell Club
7 sets of 2 high hang squat snatch:
35kg, 35, 35, 35, 40, 40, 40
Clean and jerk singles:
35, 45, 50, 55, 60, 60, 50, 45, 45, 45, 45, 45, 45, 45, 45, 45
I had such a great experience at Barbell Club. Really looking forward to this being a part of my weekly routine. It is a kilo only environment I was instructed so I am going to make an effort to start talking about weight in kilos. Is that okay with you? Will it screw up my blog if I start posting things in kilos?
The coach thought my snatches looked pretty good. The only note he had was that maybe if I widened my stance in my landing squat I would have more room to get my body more vertical.
I received lots of great coaching on my clean and jerk. A nearly overwhelming amount. But very clear tips that I think I will be able to work on. First though, I hit 60 twice. Just slow coming up out of the squat as usual. Tips I got: I need to go faster from the knee. Duh. I am slow, I know. She had me do a bunch of the 45s with a pause at the knee and then explode and those reps felt good. Next: widened my grip. Next: squeeze my butt and torque my legs out prior to the dip for the jerk in order to keep from dipping forward and to engage my glutes. It's amazing how the 'squeeze your butt' cue really forced me to do this better. Then: adjusting my jerk landing so that my back knee lands more bent and front shin is vertical not leaning forward. Lastly: catching the jerk with elbows back by ears, basically bar more back over center of gravity. They said I was slightly forward and needed to let the bar go back and my head come through more. So...good stuff. I was a lot of fun.
Thanks!
Tuesday, November 10, 2015
November 10, 2015
Daily score: 8
Workout:
Row 15 min easy
3378m
airdyne 15 min easy
4.6 miles
+
locomotion work 15-20 min
Done (the beginner series from Ido Portal)
Everything went well today. The walk and kick into handstand felt way better than last time. I also worked on bridges, not walking just holding. All good. Thanks!
Workout:
Row 15 min easy
3378m
airdyne 15 min easy
4.6 miles
+
locomotion work 15-20 min
Done (the beginner series from Ido Portal)
Everything went well today. The walk and kick into handstand felt way better than last time. I also worked on bridges, not walking just holding. All good. Thanks!
November 9, 2015
Daily score: 8
Workout:
A1. HS hold against wall; 40 secodns x6; rest 30 sec
40x6
A2. Push press; 4-6x6; rest 3 min
88x6
93x6
98x6
103x4
103x5
103x5
B. Strict pull up clusters; amrap.amrap.amrap x4; rest 30 sec/rest 3 min
5,3,3
5,3,2
4,3,2
4,2,2
C. Frog stand; accumulate 3 min not for time
Done (one 45 sec hold, mostly around 30 sec holds)
D. Swing development tech work - 10 min
Done
+
15 min armap:
15 KBS 1.5 pood
15 burpees
5 rounds + 15 + 6
Round times/KB splits:
2:05/15 unbroken
2:45/9 and 6
2:36/9 and 6
2:43/9 and 6
2:53/9 and 6
1:58 for 15+6/8 and 4 and 3
Workout:
A1. HS hold against wall; 40 secodns x6; rest 30 sec
40x6
A2. Push press; 4-6x6; rest 3 min
88x6
93x6
98x6
103x4
103x5
103x5
B. Strict pull up clusters; amrap.amrap.amrap x4; rest 30 sec/rest 3 min
5,3,3
5,3,2
4,3,2
4,2,2
C. Frog stand; accumulate 3 min not for time
Done (one 45 sec hold, mostly around 30 sec holds)
D. Swing development tech work - 10 min
Done
+
15 min armap:
15 KBS 1.5 pood
15 burpees
5 rounds + 15 + 6
Round times/KB splits:
2:05/15 unbroken
2:45/9 and 6
2:36/9 and 6
2:43/9 and 6
2:53/9 and 6
1:58 for 15+6/8 and 4 and 3
I felt great and was excited for this workout. Handstands are feeling so much more stable than a year ago. It feels more muscular than elbow bone on bone like in the past. Pretty cool to feel the difference. Push press was fun. I do end up hopping back a bit and did most of them touch and go. Tried really hard to be aggressive and lock the elbows out quick. I was mad at my strict pull ups...I have a goal of getting 10 unbroken and I've done 8 before...so 5 seemed shabby. But I did go hard on the push press so I guess it is what it is. Other than my thinking I'm stronger than I am, pull ups were fine. Frog stand was fun. Swing work was just okay today...shoulder got kinda pinchy on the rings so I stayed on the bar. I had some anxiety about the heavy kbs because I remember a couple weeks ago how heavy it felt and how sore I was the next day in the upper back. But as soon as I cranked out the first set of 15 unbroken I had to admit it was not too heavy I just needed to believe in myself and not back down. I have to say, the burpees were tough after that first unbroken set. I broke up the rest and never stopped on the burpees. It was actually a really satisfying wod. I am writing this the next day and I'm not really that sore. Feels good. Thanks!
Sunday, November 8, 2015
November 8, 2015
Daily score: 8
Workout:
Weightlifting Cert with Burgener
What an amazing weekend. I feel like a sponge and so hoping to retain all the information. I learned a lot about how to coach: cues, seeing faults, drills, etc. But I also feel like I learned and grew a lot as a lifter. The biggest thing was to correct unloading my legs or raising my butt vs. keeping the same back angle on the way to the down and finish on both the snatch and clean. I learned to focus on keeping my chest up and using a focal point to prevent dropping my chest and raising my butt. Funny thing is- it worked! Made the weight lighter! I also think I was setting up with my feet too wide and starting from the ground with my weight to far back in my heels, so I changed that a bit too. We never really snatched heavy but we did add weight on the clean and I 'squat' clean and jerked 133 twice :). Which is a 5# PR for a squat clean anyway. I didn't go for more than that because it wasn't supposed to be about that. But the coach said I hit the positions well, I just need to be more aggressive and come out of the bottom faster. We also did some front squat work and again I was instructed that I MUST come up more powerfully every time. The thing is - it doesn't take much weight for me to feel like it's heavy in a front squat. Maybe this is why wall balls kill me ;). Jerk work seemed solid. Anyway, all and all a really great time. I also made some good connections and reignited my passion for this community and coaching. So...I'm all fired up! Let's get to work :)
Workout:
Weightlifting Cert with Burgener
What an amazing weekend. I feel like a sponge and so hoping to retain all the information. I learned a lot about how to coach: cues, seeing faults, drills, etc. But I also feel like I learned and grew a lot as a lifter. The biggest thing was to correct unloading my legs or raising my butt vs. keeping the same back angle on the way to the down and finish on both the snatch and clean. I learned to focus on keeping my chest up and using a focal point to prevent dropping my chest and raising my butt. Funny thing is- it worked! Made the weight lighter! I also think I was setting up with my feet too wide and starting from the ground with my weight to far back in my heels, so I changed that a bit too. We never really snatched heavy but we did add weight on the clean and I 'squat' clean and jerked 133 twice :). Which is a 5# PR for a squat clean anyway. I didn't go for more than that because it wasn't supposed to be about that. But the coach said I hit the positions well, I just need to be more aggressive and come out of the bottom faster. We also did some front squat work and again I was instructed that I MUST come up more powerfully every time. The thing is - it doesn't take much weight for me to feel like it's heavy in a front squat. Maybe this is why wall balls kill me ;). Jerk work seemed solid. Anyway, all and all a really great time. I also made some good connections and reignited my passion for this community and coaching. So...I'm all fired up! Let's get to work :)
Tuesday, November 3, 2015
November 3, 2015
Daily score: 6 cranky, tweaked neck
Workout:
A1. HS hold against wall; 30 secodns x5; rest 30 sec
30x5
A2. Push press; 6-8x5; rest 3 min
83x7
83x8
88x6
88x7
88x7
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 2 min
9,7,7
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x6; rest 90 sec
26#kbs, 30x6
D. Swing development tech work - 10 min
Done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x4
rest 3 min
x3 (12 total intervals)
Burpee box jumps: 6,7,7,7/8,8,8,7/7,7,7,7
AD: 30secx12
Not in the best mood today and just felt like things were a struggle all day at work. I also slept wrong and had a tweaked neck/tension headache. Nothing that seemed bad enough to keep me from working out though. In fact it feels better now after the workout. HS and push press went well. So did pull ups. Barbell carries are still fun and challenging. Swing work- used rings some today, was okay. The conditioning hurt and by then I was hungry and it was getting late. But I was happy I figured out how to squeeze more burpee box jumps in than last week. I pushed hard. And I feel better in general now...after eating :). Thanks!
Workout:
A1. HS hold against wall; 30 secodns x5; rest 30 sec
30x5
A2. Push press; 6-8x5; rest 3 min
83x7
83x8
88x6
88x7
88x7
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 2 min
9,7,7
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x6; rest 90 sec
26#kbs, 30x6
D. Swing development tech work - 10 min
Done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x4
rest 3 min
x3 (12 total intervals)
Burpee box jumps: 6,7,7,7/8,8,8,7/7,7,7,7
AD: 30secx12
Not in the best mood today and just felt like things were a struggle all day at work. I also slept wrong and had a tweaked neck/tension headache. Nothing that seemed bad enough to keep me from working out though. In fact it feels better now after the workout. HS and push press went well. So did pull ups. Barbell carries are still fun and challenging. Swing work- used rings some today, was okay. The conditioning hurt and by then I was hungry and it was getting late. But I was happy I figured out how to squeeze more burpee box jumps in than last week. I pushed hard. And I feel better in general now...after eating :). Thanks!
Monday, November 2, 2015
November 2, 2015
Daily score: 8
Workout:
A. Squat clean x1/hang squat clean x1 - 1 complex on the min for 10
min (moderate load, technical and speed focus)
93#
B1. Front squat; 5x5; rest 20 sec
103,113,123,128x3,118,118
B2. Back squat; amrap (-1) x5; rest 3 min (the back squat load is the
same as the front squat, you just take the rest and then do a set to 1
rep less than failure)
9,6,5,x,4,5
C1. DB crossover step ups; 6 slow controlled reps x4; rest 30 sec
25#dbs per hand x 12 alternating
20x12x3
C2. Single leg snatch grip RDL; 6-8x4/side; rest 30 sec bw sides
33# bar x8/leg x4
I hosted a Halloween party Saturday night so shifted rest days to prepare and clean up and recover. Felt good today. Cleans felt light but was good to just work on technique. Squats...I don't like squatting...I know that's heresy. But man, they are just painful. And I never feel strong at them. If CrossFit were just squats I would still be a runner. Anyway, did the best I could. Felt like it took a lot of courage, lol. On the 4th set I tried 128 and had to dump the bar halfway up on the 4th rep of the front squats. So I went down in weight and repeated the set. The C series went fine. 25# DBS required less the slow and controlled so I stayed at 20#. The rdls on the right leg definitely accentuate the tight spot in my right glute/hip. I'm sure Wednesday I will be hobbling around from this one. Thanks!
PS) bummer about Denver's camp :(. I will have to pick one for next year. I guess I'll just have to find something else fun to do with that time and ticket, it'll be hard to be too upset if I find myself on a beach somewhere :).
Workout:
A. Squat clean x1/hang squat clean x1 - 1 complex on the min for 10
min (moderate load, technical and speed focus)
93#
B1. Front squat; 5x5; rest 20 sec
103,113,123,128x3,118,118
B2. Back squat; amrap (-1) x5; rest 3 min (the back squat load is the
same as the front squat, you just take the rest and then do a set to 1
rep less than failure)
9,6,5,x,4,5
C1. DB crossover step ups; 6 slow controlled reps x4; rest 30 sec
25#dbs per hand x 12 alternating
20x12x3
C2. Single leg snatch grip RDL; 6-8x4/side; rest 30 sec bw sides
33# bar x8/leg x4
I hosted a Halloween party Saturday night so shifted rest days to prepare and clean up and recover. Felt good today. Cleans felt light but was good to just work on technique. Squats...I don't like squatting...I know that's heresy. But man, they are just painful. And I never feel strong at them. If CrossFit were just squats I would still be a runner. Anyway, did the best I could. Felt like it took a lot of courage, lol. On the 4th set I tried 128 and had to dump the bar halfway up on the 4th rep of the front squats. So I went down in weight and repeated the set. The C series went fine. 25# DBS required less the slow and controlled so I stayed at 20#. The rdls on the right leg definitely accentuate the tight spot in my right glute/hip. I'm sure Wednesday I will be hobbling around from this one. Thanks!
PS) bummer about Denver's camp :(. I will have to pick one for next year. I guess I'll just have to find something else fun to do with that time and ticket, it'll be hard to be too upset if I find myself on a beach somewhere :).
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