Daily score: 7
Workout:
Barbell club
A) 30 mins to work to a max 3 position clean with one jerk (high hang, hang, clean from floor and jerk)
Worked from 83 up to 113
B) Barbell cycling drills
4 snatch, 8 c and j
Rest 3 min
3 snatch, 7 c and j
Rest 2 min
2 snatch, 6 c and j
Rest 2 min
1 snatch, 5 c and j
Did: 68,73,78,83 (all power and push jerks)
Got a few good tips on my clean: to explode up versus just rocking back on the hang clean and to stay more tight in the catch. It was good practice. It's been a long time since I worked on barbell cycling and definitely notice improvement each set. First set was a little sloppy. Writing this the next day and my back is super tight. I will do some mobility work tonight. Thanks and happy new year!!!
Thursday, December 31, 2015
Monday, December 28, 2015
December 28, 2015
Daily score: 6 (worked last night)
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 4 min for quality
Done (15-35 second holds)
B. Negative ring muscle ups; accumulate 22 reps (same as sat)
Done
C. Skin the cats; 5 slow controlled reps x6/side; rest 2 min
2 sets of skin the cats, 2 sets of pull to inverted
+
10 burpees AFAP
assault bike spritn 30 secdodns @100%
rest 3 min actively
x5 sets
Done, each round about 1 minute
Legs have gotten more sore throughout the day. I did this workout before they were all that sore but now I really notice it. Quads, hami's, glutes. Worked last night and tonight and was happy just to get through the workout today so I can sleep and relax tomorrow. Workout went well. Handstands are improving. Wrists held up better through the frog stands this week. Muscle ups felt way stronger and more controlled. Two rounds of the skin the cats was all I could take nausea wise. Pulls to inverted didn't seem to make it any worse. I am definitely weaker at controlling both on the right side/shoulder. Conditioning went well. Hopefully helped get some blood moving in my sore legs. Will work on mobility and hip issues tomorrow. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 4 min for quality
Done (15-35 second holds)
B. Negative ring muscle ups; accumulate 22 reps (same as sat)
Done
C. Skin the cats; 5 slow controlled reps x6/side; rest 2 min
2 sets of skin the cats, 2 sets of pull to inverted
+
10 burpees AFAP
assault bike spritn 30 secdodns @100%
rest 3 min actively
x5 sets
Done, each round about 1 minute
Legs have gotten more sore throughout the day. I did this workout before they were all that sore but now I really notice it. Quads, hami's, glutes. Worked last night and tonight and was happy just to get through the workout today so I can sleep and relax tomorrow. Workout went well. Handstands are improving. Wrists held up better through the frog stands this week. Muscle ups felt way stronger and more controlled. Two rounds of the skin the cats was all I could take nausea wise. Pulls to inverted didn't seem to make it any worse. I am definitely weaker at controlling both on the right side/shoulder. Conditioning went well. Hopefully helped get some blood moving in my sore legs. Will work on mobility and hip issues tomorrow. Thanks!
Sunday, December 27, 2015
December 27, 2015
Daily score: 8
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set and increase avg load per set by 2.5-5# from last week)
98,103,103,108,108,113,118
B. Double barrel Front squat; 5, 5, 5, 3, 3, 3; rest 2 min
73,78,83,88,93,98
C1. Band resisted partial box pistols; 10 slow controlled reps
x4/side; rest 30 sec
10/leg x 4
C2. X band lateral walks; 12 steps in both directions x4; rest 30 sec
12/way x 4
C3. Low bridge hamstring curls; 12 slow controlled reps x4; rest 30 sec
12 x 4
C4. Weighted sorensen holds; 30 seconsd x4; rest 3 min
20# x 30sec x 4
D1. Low bench barbell step ups; 10 steps x5/leg; rest 1 min bw legs
103 x 10 steps/leg x 5
D2. HAnging knee raises; 10 reps x5; rest 1 min
10 x 5
Well it was a busy week full of indulgences and so good to be back lifting and on track. I enjoyed the 'reset' but am so glad I have this in my life. I think otherwise my lazy side would just continue to beget more laziness. Anyhow, last night I was moving the couch after putting away the Christmas tree and tweaked my low right back. It kinda shocked me and I dropped the couch and then it went away. I was nervous about it but felt good today, nearly nonexistent, and workout felt great, I wore my belt just for extra peace of mind. The other thing I learned this week is that my irritated right hip/butt is achy even when I don't workout.
On to the workout: cleans were fun. 118 x 3 was pretty tough. Double barrel squats are hard but felt better this time than I remember last time. The C series went well, pistols are harder on right leg, just stiff right hip. D series was fine, step ups are also harder on the right leg. Good to be back at it! Thanks!
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set and increase avg load per set by 2.5-5# from last week)
98,103,103,108,108,113,118
B. Double barrel Front squat; 5, 5, 5, 3, 3, 3; rest 2 min
73,78,83,88,93,98
C1. Band resisted partial box pistols; 10 slow controlled reps
x4/side; rest 30 sec
10/leg x 4
C2. X band lateral walks; 12 steps in both directions x4; rest 30 sec
12/way x 4
C3. Low bridge hamstring curls; 12 slow controlled reps x4; rest 30 sec
12 x 4
C4. Weighted sorensen holds; 30 seconsd x4; rest 3 min
20# x 30sec x 4
D1. Low bench barbell step ups; 10 steps x5/leg; rest 1 min bw legs
103 x 10 steps/leg x 5
D2. HAnging knee raises; 10 reps x5; rest 1 min
10 x 5
Well it was a busy week full of indulgences and so good to be back lifting and on track. I enjoyed the 'reset' but am so glad I have this in my life. I think otherwise my lazy side would just continue to beget more laziness. Anyhow, last night I was moving the couch after putting away the Christmas tree and tweaked my low right back. It kinda shocked me and I dropped the couch and then it went away. I was nervous about it but felt good today, nearly nonexistent, and workout felt great, I wore my belt just for extra peace of mind. The other thing I learned this week is that my irritated right hip/butt is achy even when I don't workout.
On to the workout: cleans were fun. 118 x 3 was pretty tough. Double barrel squats are hard but felt better this time than I remember last time. The C series went well, pistols are harder on right leg, just stiff right hip. D series was fine, step ups are also harder on the right leg. Good to be back at it! Thanks!
Saturday, December 19, 2015
December 19, 2015
Daily score: 6
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x5; rest 1 min
6 x 5
A2. Weighted pull up clusters; 1.1.1x5; rest 15 sec/rest 2 min
10# x 1.1.1 x 5
B. Negative ring muscle ups; accumulate 22 slow controlled reps not for time
22 with band
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x5; rest 30 sec
8 x 5
C2. Side plank; 30 seconds x5; rest 2 min
30/side x 5
+
For time:
20 burpee box jumps 20"
60 row calories
20 burpee box jumps 20"
9:04
+
D1. Assisted german hang; 30 seconsd x4; rest 30 sec
done
D2. Ring pec stretch; 30 secodns x4; rest 30 sec
done
D3. Standing shoudler extensions stretch; 30 secodns x4; rest 30 sec
done
D4. KB thoracic stretch on foam roller; 30 seconds x4; rest 30 sec
done
+
airdyne 15 min easy cool down
done
'A' went well. I started and stayed lighter this week on the weighted pull ups because I remember cheating the full range of motion last week trying to do more weight and the 10# was tough enough this week. The eccentric mu's went fine...trying to really control the transition and not drop too fast. Stir the pots were hard again but happy with the side plank this week, I was able to do all 30 seconds unbroken. WOD was kinda fun...no step-ups, all jumps up and down. The row was right around 4:00. Stretch series and AD were great! Thanks!
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x5; rest 1 min
6 x 5
A2. Weighted pull up clusters; 1.1.1x5; rest 15 sec/rest 2 min
10# x 1.1.1 x 5
B. Negative ring muscle ups; accumulate 22 slow controlled reps not for time
22 with band
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x5; rest 30 sec
8 x 5
C2. Side plank; 30 seconds x5; rest 2 min
30/side x 5
+
For time:
20 burpee box jumps 20"
60 row calories
20 burpee box jumps 20"
9:04
+
D1. Assisted german hang; 30 seconsd x4; rest 30 sec
done
D2. Ring pec stretch; 30 secodns x4; rest 30 sec
done
D3. Standing shoudler extensions stretch; 30 secodns x4; rest 30 sec
done
D4. KB thoracic stretch on foam roller; 30 seconds x4; rest 30 sec
done
+
airdyne 15 min easy cool down
done
'A' went well. I started and stayed lighter this week on the weighted pull ups because I remember cheating the full range of motion last week trying to do more weight and the 10# was tough enough this week. The eccentric mu's went fine...trying to really control the transition and not drop too fast. Stir the pots were hard again but happy with the side plank this week, I was able to do all 30 seconds unbroken. WOD was kinda fun...no step-ups, all jumps up and down. The row was right around 4:00. Stretch series and AD were great! Thanks!
December 17, 2015
Daily score: 7
Workout:
A1. Single arm KB thruster; 10 reps x4/side; rest 1 min bw sides/rest 2 min
35# x 10/side
26# x 10/side x 3
A2. Single leg snatch grip RDL; 6-8x4; rest 1 min
25kg x 6 x 4
A3. Light jefferson curls; 10 slow controlled reps x4; rest 1 min
10 x 4
+
5 sets:
10 deadlift 135#
20 wall balls
30 double unders
rest 90 sec bw sets
Lost the time it took for this! But I think it was around 21 minutes :)
+
mobility work 15-20 min
Done
Thrusters were fine at the 35# other than being single arm it pulled weird on my neck! It was pinchy enough that I thought it prudent to go down in weight. I didn't have any trouble at 26#. The RDLs were heavy and hard at 25kgs and more difficult to balance on the right leg. Jefferson curls were a wonderful stretch. The wod was fine, kinda fun. Hated the wall balls. Since I'm behind on blogging and putting this in late, the interesting thing is how sore my hamstrings were the next couple days. Thanks!
Workout:
A1. Single arm KB thruster; 10 reps x4/side; rest 1 min bw sides/rest 2 min
35# x 10/side
26# x 10/side x 3
A2. Single leg snatch grip RDL; 6-8x4; rest 1 min
25kg x 6 x 4
A3. Light jefferson curls; 10 slow controlled reps x4; rest 1 min
10 x 4
+
5 sets:
10 deadlift 135#
20 wall balls
30 double unders
rest 90 sec bw sets
Lost the time it took for this! But I think it was around 21 minutes :)
+
mobility work 15-20 min
Done
Thrusters were fine at the 35# other than being single arm it pulled weird on my neck! It was pinchy enough that I thought it prudent to go down in weight. I didn't have any trouble at 26#. The RDLs were heavy and hard at 25kgs and more difficult to balance on the right leg. Jefferson curls were a wonderful stretch. The wod was fine, kinda fun. Hated the wall balls. Since I'm behind on blogging and putting this in late, the interesting thing is how sore my hamstrings were the next couple days. Thanks!
December 16, 2015
Daily score: 7
Workout:
Barbell club
We spent 30 mins doing one snatch pull followed by one full snatch. I started light and then did most of the reps (about 8-10 sets) at 88#. We worked on my not rolling so far back on my heels and accelerating from the knee. After snatching we did squat clean singles. I started at 45 kgs and worked up to doing most reps (8-10) at 55-60 kgs. Trying to work on speed again. Thanks!
Workout:
Barbell club
We spent 30 mins doing one snatch pull followed by one full snatch. I started light and then did most of the reps (about 8-10 sets) at 88#. We worked on my not rolling so far back on my heels and accelerating from the knee. After snatching we did squat clean singles. I started at 45 kgs and worked up to doing most reps (8-10) at 55-60 kgs. Trying to work on speed again. Thanks!
Monday, December 14, 2015
December 14, 2015
Daily score: 7
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 3 min for quality
Done (15-25 second increments)
B. Negative ring muscle ups; accumulate 20 reps (same as sat)
Done, with band
C. Skin the cats; 5 slow controlled reps x5/side; rest 2 min
5x5
+
21-15-9
burpees
assault bike calories
6:35
Handstands were improved today. Rolled out of all of them. Did some headstands and shoulder stands too. 3 min frogstand was fine, wrists were getting tired by the end. Negative mu's were fun again, and hard with just a thin band. Skin the cats are harder on my right shoulder, just harder to control the motion. And I have to tuck my knees in to get started. They also make me nauseous by the 15th to 20th one...so by the time I was doing burpees I thought they may actually be 'burpees'. Lol, so funny, I know. But I lived. Wod was fine, shoulders were tired, I like burpees and the gym has brand new AD bikes that are smoothe and fancy. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 3 min for quality
Done (15-25 second increments)
B. Negative ring muscle ups; accumulate 20 reps (same as sat)
Done, with band
C. Skin the cats; 5 slow controlled reps x5/side; rest 2 min
5x5
+
21-15-9
burpees
assault bike calories
6:35
Handstands were improved today. Rolled out of all of them. Did some headstands and shoulder stands too. 3 min frogstand was fine, wrists were getting tired by the end. Negative mu's were fun again, and hard with just a thin band. Skin the cats are harder on my right shoulder, just harder to control the motion. And I have to tuck my knees in to get started. They also make me nauseous by the 15th to 20th one...so by the time I was doing burpees I thought they may actually be 'burpees'. Lol, so funny, I know. But I lived. Wod was fine, shoulders were tired, I like burpees and the gym has brand new AD bikes that are smoothe and fancy. Thanks!
Sunday, December 13, 2015
December 13, 2015
Daily score: 7
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set)
93,98,98,103,103,108,113
B. Double barrel Front squat; 5x5; rest 2 min
83,83,78,78,78
C1. Band resisted partial box pistols; 10 slow controlled reps
x3/side; rest 30 sec
10/leg x 3
C2. X band lateral walks; 12 steps in both directions x3; rest 30 sec
12/ each way x 3
C3. Low bridge hamstring curls; 12 slow controlled reps x3; rest 30 sec
12 x 3
C4. Weighted sorensen holds; 30 seconsd x3; rest 3 min
15,20,20
D1. Low bench barbell step ups; 10 steps x4/leg; rest 1 min bw legs
73,93,103,103
D2. HAnging knee raises; 10 reps x4; rest 1 min
10 x 4
Cleans were fun. Slowest part is coming up from front squat. Front squats were really hard...I was surprised how the last dip in each rep was challenging. I went down in weight to keep good form and tempo. The C series was tough. Everything harder than it seems at face value. I definitely felt my glutes and lateral thighs on the pistols and lateral walks. D went well. Stretched a bit. Thanks!
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set)
93,98,98,103,103,108,113
B. Double barrel Front squat; 5x5; rest 2 min
83,83,78,78,78
C1. Band resisted partial box pistols; 10 slow controlled reps
x3/side; rest 30 sec
10/leg x 3
C2. X band lateral walks; 12 steps in both directions x3; rest 30 sec
12/ each way x 3
C3. Low bridge hamstring curls; 12 slow controlled reps x3; rest 30 sec
12 x 3
C4. Weighted sorensen holds; 30 seconsd x3; rest 3 min
15,20,20
D1. Low bench barbell step ups; 10 steps x4/leg; rest 1 min bw legs
73,93,103,103
D2. HAnging knee raises; 10 reps x4; rest 1 min
10 x 4
Cleans were fun. Slowest part is coming up from front squat. Front squats were really hard...I was surprised how the last dip in each rep was challenging. I went down in weight to keep good form and tempo. The C series was tough. Everything harder than it seems at face value. I definitely felt my glutes and lateral thighs on the pistols and lateral walks. D went well. Stretched a bit. Thanks!
Saturday, December 12, 2015
December 11, 2015
Daily score: 7
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x4; rest 1 min
6 x 4
A2. Weighted pull up clusters; 1.1.1x4; rest 15 sec/rest 2 min
18, 15, 12.5, 10
B. Negative ring muscle ups; accumulate 20 slow controlled reps not
for time (I think you will need to configure a band around the rings
here to lower the tension so you can control the transition... try to
keep the tension as low as possible so you can work hard to control
the eccentric)
20
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x4; rest 30 sec
8 x 4
C2. Side plank; 30 seconds x4; rest 2 min
30 sec/arm x 4
+
15-12-9
burpee box jumps 20"
row calories
6:33
+
D1. Assisted german hang; 30 seconsd x3; rest 30 sec
30 x 3
D2. Ring pec stretch; 30 secodns x3; rest 30 sec
30 x 3
D3. Standing shoudler extensions stretch; 30 secodns x3; rest 30 sec
30 x 3
D4. KB thoracic stretch on foam roller; 30 seconds x3; rest 30 sec
30 x 3
+
airdyne 15 min easy cool down
Done
Back feels way better, just a faint muscle soreness. 'A' was fun. The third rep on all the pull ups was very difficult and close to a 'no rep' except for the 10#, it was easy. 'B' was super fun. The gym has some rings attached to a belt that I used versus using a band. And the good news is I can also do strict muscle ups with this apparatus. I meant to send you a video of it and see if you thought it was a useful progression at all. But I did negatives and it was fun, even have some bruises on my arms to show for it. 'C' was hard! Stir the pots are no joke. And on the left arm on set 2 and 4 I could only make 20 seconds unbroken on the side plank, then did another 10. Wod was definitely a heart racer. I stepped up on the 12 and 9 set on the box...shoulda warmed my legs up more they felt dead and heavy. Stretching was heaven, so good. And AD felt like a long time but was fine. Thanks!
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x4; rest 1 min
6 x 4
A2. Weighted pull up clusters; 1.1.1x4; rest 15 sec/rest 2 min
18, 15, 12.5, 10
B. Negative ring muscle ups; accumulate 20 slow controlled reps not
for time (I think you will need to configure a band around the rings
here to lower the tension so you can control the transition... try to
keep the tension as low as possible so you can work hard to control
the eccentric)
20
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x4; rest 30 sec
8 x 4
C2. Side plank; 30 seconds x4; rest 2 min
30 sec/arm x 4
+
15-12-9
burpee box jumps 20"
row calories
6:33
+
D1. Assisted german hang; 30 seconsd x3; rest 30 sec
30 x 3
D2. Ring pec stretch; 30 secodns x3; rest 30 sec
30 x 3
D3. Standing shoudler extensions stretch; 30 secodns x3; rest 30 sec
30 x 3
D4. KB thoracic stretch on foam roller; 30 seconds x3; rest 30 sec
30 x 3
+
airdyne 15 min easy cool down
Done
Back feels way better, just a faint muscle soreness. 'A' was fun. The third rep on all the pull ups was very difficult and close to a 'no rep' except for the 10#, it was easy. 'B' was super fun. The gym has some rings attached to a belt that I used versus using a band. And the good news is I can also do strict muscle ups with this apparatus. I meant to send you a video of it and see if you thought it was a useful progression at all. But I did negatives and it was fun, even have some bruises on my arms to show for it. 'C' was hard! Stir the pots are no joke. And on the left arm on set 2 and 4 I could only make 20 seconds unbroken on the side plank, then did another 10. Wod was definitely a heart racer. I stepped up on the 12 and 9 set on the box...shoulda warmed my legs up more they felt dead and heavy. Stretching was heaven, so good. And AD felt like a long time but was fine. Thanks!
December 9, 2015
Daily score: 6 (sore back)
Workout:
Barbell Club
Lower right back (all muscle from what I can tell) was tight and sore. I went to Barbell Club just planning to lift light weight and work on form. I lifted for about 30-45 minutes and then decided to rest as my back was just getting tired. I worked on clean and jerk singles, pause jerks, and cleans where I paused right below the knee and then went fast. Taking tomorrow off and taking a very hot epsom salt bath tonight. Thanks!
Workout:
Barbell Club
Lower right back (all muscle from what I can tell) was tight and sore. I went to Barbell Club just planning to lift light weight and work on form. I lifted for about 30-45 minutes and then decided to rest as my back was just getting tired. I worked on clean and jerk singles, pause jerks, and cleans where I paused right below the knee and then went fast. Taking tomorrow off and taking a very hot epsom salt bath tonight. Thanks!
Tuesday, December 8, 2015
December 8, 2015
Daily score: 7
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x5/side; rest 1 min
30#db x 8
25 x 8 x 4
A2. Single leg sorensen holds; 15 seconds x5/side; rest 1 min
15 sec/leg x 5
A3. Barbell hip thrusts; 8-10x5; rest 2 min
128x10
133x10
138x10
143x8
143x10
+
For time:
50 power clean 85#
50 front squat 85#
50 calories rowing
150 double unders
20:01
(4:55, 6:35, 3:34 row, 4:57)
+
mobility work 15-20 min
Done
Split squats seemed a little off with 30#, like I was trying to use my back leg so I stuck at 25. Sorensen holds were fine but are challenging. Hip thrusts are feeling stronger. Wod was harder than I thought it would be. I was tired after the cleans and squats seemed to take forever. My left deltoid kept cramping every 4th to fifth rep and I would have to shake it out. Weird. Row was fine. DUs we're going well until 75 and then I could only do 7 or so without feeling like I was gonna pee! Anyhow, I lived. Mobility was perfect for today. My right low back feels super tight, just muscle. My right leg, butt, hami needs work too. And my cramping left delt, lol. I rolled everything I could. If I can get Saturday's workout by Thursday that would be great since I need to do it early and take Saturday off. Thank you thank you!
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x5/side; rest 1 min
30#db x 8
25 x 8 x 4
A2. Single leg sorensen holds; 15 seconds x5/side; rest 1 min
15 sec/leg x 5
A3. Barbell hip thrusts; 8-10x5; rest 2 min
128x10
133x10
138x10
143x8
143x10
+
For time:
50 power clean 85#
50 front squat 85#
50 calories rowing
150 double unders
20:01
(4:55, 6:35, 3:34 row, 4:57)
+
mobility work 15-20 min
Done
Split squats seemed a little off with 30#, like I was trying to use my back leg so I stuck at 25. Sorensen holds were fine but are challenging. Hip thrusts are feeling stronger. Wod was harder than I thought it would be. I was tired after the cleans and squats seemed to take forever. My left deltoid kept cramping every 4th to fifth rep and I would have to shake it out. Weird. Row was fine. DUs we're going well until 75 and then I could only do 7 or so without feeling like I was gonna pee! Anyhow, I lived. Mobility was perfect for today. My right low back feels super tight, just muscle. My right leg, butt, hami needs work too. And my cramping left delt, lol. I rolled everything I could. If I can get Saturday's workout by Thursday that would be great since I need to do it early and take Saturday off. Thank you thank you!
Monday, December 7, 2015
December 7, 2015
Daily score: 8 (feeling healthy again)
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done, video of roll out
B1. Negative dips @41a2; accumulate 12 reps x5; rest 1 min
12 x 5 (sets of 6/3/3)
B2. Negative wide grip pull ups @41a2; 1.1.1.1x5; rest 15 sec/rest 2 min
1.1.1.1x5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x5; rest 2 min (doesn't need to be unbroken)
6x5 with hold
C2. False grip ring rows; 10 reps x5; rest 2 min
10x6
D. Swing development tech work - 10 min
Done
+
6 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
Handstand/frog stand work was fun today. I doesn't look like much but I am feeling more comfortable upside down and more stable. Dips were tough on the 5th set. I kept my legs in a hollow body/straight this week and that cut down on the sternal/upper ab tension. Pull ups were fine. Ring push ups are so hard. I did sets of 3/2/1+hold and some 4/2+hold. The 20 second hold is hard and arms shake :). False grip ring rows are fine other than that part of my wrist is soft and fragile, lol. Swing work went great today, feeling more confident. Probably because one of the coaches said I was 'there' for a MU. And I wasn't trying for that, promise! Just swinging...maybe he was being nice. Still made me happy. The burpees and AD actually was hard, brief but intense. I think last week I was starting to feel sick and didn't go as hard because this week it hurt. I worked out today because I work a long day on saturday so am shifting everything so I can take saturday off. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done, video of roll out
B1. Negative dips @41a2; accumulate 12 reps x5; rest 1 min
12 x 5 (sets of 6/3/3)
B2. Negative wide grip pull ups @41a2; 1.1.1.1x5; rest 15 sec/rest 2 min
1.1.1.1x5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x5; rest 2 min (doesn't need to be unbroken)
6x5 with hold
C2. False grip ring rows; 10 reps x5; rest 2 min
10x6
D. Swing development tech work - 10 min
Done
+
6 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
Handstand/frog stand work was fun today. I doesn't look like much but I am feeling more comfortable upside down and more stable. Dips were tough on the 5th set. I kept my legs in a hollow body/straight this week and that cut down on the sternal/upper ab tension. Pull ups were fine. Ring push ups are so hard. I did sets of 3/2/1+hold and some 4/2+hold. The 20 second hold is hard and arms shake :). False grip ring rows are fine other than that part of my wrist is soft and fragile, lol. Swing work went great today, feeling more confident. Probably because one of the coaches said I was 'there' for a MU. And I wasn't trying for that, promise! Just swinging...maybe he was being nice. Still made me happy. The burpees and AD actually was hard, brief but intense. I think last week I was starting to feel sick and didn't go as hard because this week it hurt. I worked out today because I work a long day on saturday so am shifting everything so I can take saturday off. Thanks!
Sunday, December 6, 2015
December 6, 2015
Daily score: 7 (nearly back to 100%)
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform
10 singles; rest 2 min
built to 138
123 x 9
B. Front squat - build to a 3 rep max
143
C. Back squat; 10 sets of 3 @87% 1rm; rest 3 min
156
D1. Double KB front rack walking lunges; 20 steps x5; rest 1 min
two 26# kbs x 20 x 5
D2. Sumo good mornings; 10-12x5; rest 1 min
33x12
53x10
53x12
53x12
53x12
This was a tough workout but I love it. I wanted to hit 143 on the clean but 138 was pretty tough today. The singles all felt really solid. Front squatting went well. Working on pushing hips forward and knees out on the way up. Ohhhh those back squats...every set from the first on out was a challenge...every third rep required max effort. But I did them all! Legs were shaky by the time for lunges. They did get my heart rate up. Sumo good mornings were a great stretch...right leg definitely 'catches' and is tighter than the left. Thanks!
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform
10 singles; rest 2 min
built to 138
123 x 9
B. Front squat - build to a 3 rep max
143
C. Back squat; 10 sets of 3 @87% 1rm; rest 3 min
156
D1. Double KB front rack walking lunges; 20 steps x5; rest 1 min
two 26# kbs x 20 x 5
D2. Sumo good mornings; 10-12x5; rest 1 min
33x12
53x10
53x12
53x12
53x12
This was a tough workout but I love it. I wanted to hit 143 on the clean but 138 was pretty tough today. The singles all felt really solid. Front squatting went well. Working on pushing hips forward and knees out on the way up. Ohhhh those back squats...every set from the first on out was a challenge...every third rep required max effort. But I did them all! Legs were shaky by the time for lunges. They did get my heart rate up. Sumo good mornings were a great stretch...right leg definitely 'catches' and is tighter than the left. Thanks!
December 5, 2015
Daily score: 6 (feeling 70%)
Workout:
A1. Pike HSPU (feet on box); accumulate 14 reps x6; rest 1 min
14 x 6 (sets of 9 and 5)
A2. Bent over wide grip barbell rows; 4-6x6; rest 10 sec
83x6
88x6
93x6
98x4
98x4
98x4
A3. Supinated above the pull up bar isometric hold; accumulate 25
seconds x6; rest 2 min
25 x 6 (all unbroken)
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x5; rest as needed bw
10 x 5 (4/3/3)
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x5 sets
7+burpee
7+burpee
8
8
8
+
E1. Assisted german hang; 20 seconsd x4; rest 40 sec
20 x 4
E2. Side plank on hand; 20 seconds x4; rest 40 sec
20 x 4
+
airdyne 15 min easy cool down
Done
Felt like moving and getting out and this workout actually went really well. HSPUs and rows went well. The 25 second hangs were tough, but made it all unbroken. It's funny how well swing work went after we talked about it. I think I just stressed less and did it. Working on keeping my legs together when I'm in the arch body. Leg raises went well. I managed to squeeze in another box jump on the last three rounds of the burpee box jumps. Love the german hang, feels like heaven. Side plank and AD went well. Thanks!
Workout:
A1. Pike HSPU (feet on box); accumulate 14 reps x6; rest 1 min
14 x 6 (sets of 9 and 5)
A2. Bent over wide grip barbell rows; 4-6x6; rest 10 sec
83x6
88x6
93x6
98x4
98x4
98x4
A3. Supinated above the pull up bar isometric hold; accumulate 25
seconds x6; rest 2 min
25 x 6 (all unbroken)
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x5; rest as needed bw
10 x 5 (4/3/3)
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x5 sets
7+burpee
7+burpee
8
8
8
+
E1. Assisted german hang; 20 seconsd x4; rest 40 sec
20 x 4
E2. Side plank on hand; 20 seconds x4; rest 40 sec
20 x 4
+
airdyne 15 min easy cool down
Done
Felt like moving and getting out and this workout actually went really well. HSPUs and rows went well. The 25 second hangs were tough, but made it all unbroken. It's funny how well swing work went after we talked about it. I think I just stressed less and did it. Working on keeping my legs together when I'm in the arch body. Leg raises went well. I managed to squeeze in another box jump on the last three rounds of the burpee box jumps. Love the german hang, feels like heaven. Side plank and AD went well. Thanks!
Thursday, December 3, 2015
December 3, 2015
Daily score: 5 (mild illness, sore arms)
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x4/side; rest 1 min
15#db x 8
20 x 8
25 x 8
30 x 8
A2. Single leg sorensen holds; 15 seconds x4/side; rest 1 min
15 x 4
A3. Barbell hip thrusts; 8-10x4; rest 2 min
103x10
113x10
123x10
133x10
+
15 min amrap:
15 power snatch 55#
30 double unders
15 OHS 55#
30 double unders
Not done
+
mobility work 15-20 min
Done
I'll skip how I'm feeling since I emailed about it. I will add however that my arms, chest, and upper abs have been more sore than ever before after Tuesday's workout. So...something is happening! Usually my arms barely ever get that sore. The 'A' series went fine. Just more fatigue than there should have been. The thrusters did feel lighter than before I believe though. Not sure I've ever done 133 x 10. Thanks!
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x4/side; rest 1 min
15#db x 8
20 x 8
25 x 8
30 x 8
A2. Single leg sorensen holds; 15 seconds x4/side; rest 1 min
15 x 4
A3. Barbell hip thrusts; 8-10x4; rest 2 min
103x10
113x10
123x10
133x10
+
15 min amrap:
15 power snatch 55#
30 double unders
15 OHS 55#
30 double unders
Not done
+
mobility work 15-20 min
Done
I'll skip how I'm feeling since I emailed about it. I will add however that my arms, chest, and upper abs have been more sore than ever before after Tuesday's workout. So...something is happening! Usually my arms barely ever get that sore. The 'A' series went fine. Just more fatigue than there should have been. The thrusters did feel lighter than before I believe though. Not sure I've ever done 133 x 10. Thanks!
Wednesday, December 2, 2015
December 1, 2015
Daily score: 7
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B1. Negative dips @41a2; accumulate 10 reps x5; rest 1 min
10x5
B2. Negative wide grip pull ups @41a2; 2.2.2x5; rest 30 sec/rest 2 min
2.2.2 x 5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x4; rest 2 min (doesn't need to be unbroken)
3,3 + 20 x 4
C2. False grip ring rows; 10 reps x4; rest 2 min
10 unbroken x 4
D. Swing development tech work - 10 min
Done
+
5 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
For some reason I sucked at handstands today. Practicing rolling out was fine though...a little bit of a roll and flop...not quite how I remember it going as a kid, lol. Head stands went well. Dips felt good until the 5th round, they were hard by then and I broke them into 3's. Eccentric pull-ups were all good. The ring push ups were tough after the dips. I had to do 3 and 3 with the hold. The hold is challenging. False grip ring rows felt great. Swing work was okay...I think I need to try some specific drills because I do little swings and big swings on rings and bar and kinda feel like I'm not super focused on what I should be working on....? Burpees and bike felt fine, plenty of rest. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B1. Negative dips @41a2; accumulate 10 reps x5; rest 1 min
10x5
B2. Negative wide grip pull ups @41a2; 2.2.2x5; rest 30 sec/rest 2 min
2.2.2 x 5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x4; rest 2 min (doesn't need to be unbroken)
3,3 + 20 x 4
C2. False grip ring rows; 10 reps x4; rest 2 min
10 unbroken x 4
D. Swing development tech work - 10 min
Done
+
5 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
For some reason I sucked at handstands today. Practicing rolling out was fine though...a little bit of a roll and flop...not quite how I remember it going as a kid, lol. Head stands went well. Dips felt good until the 5th round, they were hard by then and I broke them into 3's. Eccentric pull-ups were all good. The ring push ups were tough after the dips. I had to do 3 and 3 with the hold. The hold is challenging. False grip ring rows felt great. Swing work was okay...I think I need to try some specific drills because I do little swings and big swings on rings and bar and kinda feel like I'm not super focused on what I should be working on....? Burpees and bike felt fine, plenty of rest. Thanks!
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