Daily score: 7
Workout:
A. Seated behind the neck strict press; 5x5; rest2 min
63# x 5 x5
B. Eccentric only weighted pull ups @41a1; 4-5x4; rest 90 seconds
26# x 5
26 x 5
26 x 4
20 x 4
C1. Close grip bench press; 5.5.5x3; rest 20 sec/rest 1 min
83# for all sets
C2. Ring rows @2020 - accumulate 20 reps x3; rest 3 min
20 x 3
D. 5# DB shoulder CARs - 3 slow controlled reps per side
3/side x 3
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw
3 each direction x 3
+
mobility work 20-30 min
done, plus compex to glutes
I felt a little tired and run down today, maybe getting a cold. But this workout felt great and was fun. Really nothing specific to say...the eccentric pull ups fatigued d/t the short rest. Thanks!
Monday, February 29, 2016
February 27, 2016
Daily score: 6 (long busy day)
Workout:
A. Squat snatch; build to a moderate effort tng triple
90#
B. Front squat; build to a max
145
C1. Front foot elevated split squats @22x1; 8-10x3; rest 1 min
10 x 3
C2. Jump switch lunges; 10 alt'ing reps (as high and explosive as
possible x3; rest 1 min
10 x 3
D1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed
10 sec x 3
D2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed
10 sec x 3
+
Row sprint 15 seconds @100%
rest 90 sec
x12
(rest 4 min bw sets 6/7)
all around 75-80m
Snatching felt great but front squat sucked. I wanted 15 more #'s than that :(. But for some reason, that was all I had. Everything else went well. My legs did cramp some on the shortened hamstring activation holds, but not every time. Thanks!
Workout:
A. Squat snatch; build to a moderate effort tng triple
90#
B. Front squat; build to a max
145
C1. Front foot elevated split squats @22x1; 8-10x3; rest 1 min
10 x 3
C2. Jump switch lunges; 10 alt'ing reps (as high and explosive as
possible x3; rest 1 min
10 x 3
D1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed
10 sec x 3
D2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed
10 sec x 3
+
Row sprint 15 seconds @100%
rest 90 sec
x12
(rest 4 min bw sets 6/7)
all around 75-80m
Snatching felt great but front squat sucked. I wanted 15 more #'s than that :(. But for some reason, that was all I had. Everything else went well. My legs did cramp some on the shortened hamstring activation holds, but not every time. Thanks!
Friday, February 26, 2016
February 25, 2016
Daily score: 7
Workout:
A. Split jerk; 8 singles @85%; rest 90 seconds
8 at 133
B1. Single arm DB Strict press @31x2; 8-10x3/side; rest 1 min
25# x 10
30 x 8
30 x 8
B2. Weighted negative ring thing muscle ups; 5 slow controlled reps
x3; rest 1 min (use a weight that you cannot do a strict one so but
still challenges you through the transition point)
53# x 5 x 3 sets
C. Ring thing muscle ups; accumulate 12 strict reps x4; rest 3 min
12 x 4
D. 5# DB shoulder CARs - 3 slow controlled reps per side
done
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw
done
I dropped in to Scott's gym for this workout since I had the day off and miss the place/people. Was fun :). Split jerks just felt great... love them and love how strong they make me feel. It's just a good movement for my psyche. DB strict press was tough. Eccentric MU's were fun with the weight...made sense once I started doing them. Scott's 'ring thing' is his own creation and a little different than the one at CFOC. I found it slightly more challenging and did 3 sets of 4 reps on the series of 12's. Those CARS were good, scapular ones are hard to get my brain to do... I think they will get better with practice. Thanks!
Workout:
A. Split jerk; 8 singles @85%; rest 90 seconds
8 at 133
B1. Single arm DB Strict press @31x2; 8-10x3/side; rest 1 min
25# x 10
30 x 8
30 x 8
B2. Weighted negative ring thing muscle ups; 5 slow controlled reps
x3; rest 1 min (use a weight that you cannot do a strict one so but
still challenges you through the transition point)
53# x 5 x 3 sets
C. Ring thing muscle ups; accumulate 12 strict reps x4; rest 3 min
12 x 4
D. 5# DB shoulder CARs - 3 slow controlled reps per side
done
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw
done
I dropped in to Scott's gym for this workout since I had the day off and miss the place/people. Was fun :). Split jerks just felt great... love them and love how strong they make me feel. It's just a good movement for my psyche. DB strict press was tough. Eccentric MU's were fun with the weight...made sense once I started doing them. Scott's 'ring thing' is his own creation and a little different than the one at CFOC. I found it slightly more challenging and did 3 sets of 4 reps on the series of 12's. Those CARS were good, scapular ones are hard to get my brain to do... I think they will get better with practice. Thanks!
February 24, 2016
Daily score: 5 (just dragging today)
Workout:
Swim 50y @100% effort
rest 90 seconds
x10
(rest 4 min bw sets 5/6)
all right around :50
+
mobility work 15-20 min
hip stuff and used Compex on low back
Swimming went fine other than I just was having a low energy day. Damn coming back to real life. I like the shorter sprints better because I can control my breathing for that distance and actually go 100%. Thanks!
Workout:
Swim 50y @100% effort
rest 90 seconds
x10
(rest 4 min bw sets 5/6)
all right around :50
+
mobility work 15-20 min
hip stuff and used Compex on low back
Swimming went fine other than I just was having a low energy day. Damn coming back to real life. I like the shorter sprints better because I can control my breathing for that distance and actually go 100%. Thanks!
Monday, February 22, 2016
February 22, 2016
Daily score: 10 (if today isn't a 10 i don't know what is)
Workout:
A). Work to a 3 rep max banded dl (band above bar on rig, light band he said should reduce weight off ground by about 10%)
130kg (286#) x 3
140kg (308#) x 1
B). 20 rep back squat
90# x 20
+
4 rounds:
10 banded kneeling hip extensions
10 heavy, hip only, KBS (70)
10 per leg db split squats
50' sled push (with 10kg plate)
This was not for time...so I don't know how long it took
Waking up without an alarm, working out with fun people, going to brunch, laying by the pool until I get picked up to go on a boat and wake board...well, it's a pretty epic day. And...it may have been banded but I dead lifted over 300#! Fun. Everything felt good. I could have done more weight on the squats but we ran outta time. So glad I joined class, it was good for my psyche. Thanks!
Workout:
A). Work to a 3 rep max banded dl (band above bar on rig, light band he said should reduce weight off ground by about 10%)
130kg (286#) x 3
140kg (308#) x 1
B). 20 rep back squat
90# x 20
+
4 rounds:
10 banded kneeling hip extensions
10 heavy, hip only, KBS (70)
10 per leg db split squats
50' sled push (with 10kg plate)
This was not for time...so I don't know how long it took
Waking up without an alarm, working out with fun people, going to brunch, laying by the pool until I get picked up to go on a boat and wake board...well, it's a pretty epic day. And...it may have been banded but I dead lifted over 300#! Fun. Everything felt good. I could have done more weight on the squats but we ran outta time. So glad I joined class, it was good for my psyche. Thanks!
Friday, February 19, 2016
February 18, 2016
Daily score: 9
Workout:
A. Push press @41x2; 4-5x5; rest 2 min
93x5
98x5
103x4
103x5
108x4
B1. Strict press; 8-10x5; rest 1 min
73x10
78x8
78x7
73x7
68x7
B2. Isometric muscle up transition sticking point hold; 15 seconds
@100% tension x5; rest 1 min
15 sec x 5
B3. Ring thing muscle ups; accumulate 10 strict reps x5; rest 3 min
10 x 5
C. PAILs/RAILs in sleeper stretch and overhead position - 2 reps of
each movement on each arm
Done
I was pumped tonight and it was a fun crowd at the gym. Everything felt good. I realize the strict press said 8-10, not 7...but I overshot based on my mood and didn't anticipate how my arms were fatiguing. MU's are getting pretty easy on the 'ring thing' but really fun. Stretches x 2 took forever but I do think they are keeping my shoulders healthy so I will not complain. Whatever it takes to get that MU Max! Looking forward to dropping in somewhere fun in Scottsdale. Any suggestions? Thanks!
Workout:
A. Push press @41x2; 4-5x5; rest 2 min
93x5
98x5
103x4
103x5
108x4
B1. Strict press; 8-10x5; rest 1 min
73x10
78x8
78x7
73x7
68x7
B2. Isometric muscle up transition sticking point hold; 15 seconds
@100% tension x5; rest 1 min
15 sec x 5
B3. Ring thing muscle ups; accumulate 10 strict reps x5; rest 3 min
10 x 5
C. PAILs/RAILs in sleeper stretch and overhead position - 2 reps of
each movement on each arm
Done
I was pumped tonight and it was a fun crowd at the gym. Everything felt good. I realize the strict press said 8-10, not 7...but I overshot based on my mood and didn't anticipate how my arms were fatiguing. MU's are getting pretty easy on the 'ring thing' but really fun. Stretches x 2 took forever but I do think they are keeping my shoulders healthy so I will not complain. Whatever it takes to get that MU Max! Looking forward to dropping in somewhere fun in Scottsdale. Any suggestions? Thanks!
February 17, 2016
Daily score: 7
Workout:
Swim 50m legs only with kick board
rest 1 min
x4
2:00, 2:08, 2:09
+
Swim 100m sprint @100%
rest 3 min
x5
1:57, 1:54, 1:53, 1:50, 1:52
+
Swim 400m @100%
9:05
+
mobility work 15-20 min
Done
All good with this one. 400m felt like forever. Body feels great though! Thanks!
Workout:
Swim 50m legs only with kick board
rest 1 min
x4
2:00, 2:08, 2:09
+
Swim 100m sprint @100%
rest 3 min
x5
1:57, 1:54, 1:53, 1:50, 1:52
+
Swim 400m @100%
9:05
+
mobility work 15-20 min
Done
All good with this one. 400m felt like forever. Body feels great though! Thanks!
Tuesday, February 16, 2016
February 16, 2016
Daily score: 7
Workout:
A. Video Hip CARs (standing/bear position/kneeling position)
Done
B. Shoulder and hip - pails/rails
Done
+
assault bike sprint 12 seconds @100%
rest 2 min
x12 sets
(rest 5 min bw sets 6/7)
Done
Okay...I am just now realizing that you meant I should video myself doing the CARs! When I read it I took it as just DO the video that you had sent. Anyhow...I didn't video anything. I can tomorrow though if that is what you wanted. I'm getting more patient in the pails/rails...breathing better. Assault bike was good, I was sweating by the end of it. Bike feels back to normal today! Thanks!
Workout:
A. Video Hip CARs (standing/bear position/kneeling position)
Done
B. Shoulder and hip - pails/rails
Done
+
assault bike sprint 12 seconds @100%
rest 2 min
x12 sets
(rest 5 min bw sets 6/7)
Done
Okay...I am just now realizing that you meant I should video myself doing the CARs! When I read it I took it as just DO the video that you had sent. Anyhow...I didn't video anything. I can tomorrow though if that is what you wanted. I'm getting more patient in the pails/rails...breathing better. Assault bike was good, I was sweating by the end of it. Bike feels back to normal today! Thanks!
Sunday, February 14, 2016
February 14, 2016
Daily score: 8
Workout:
A. Push jerk clusters; 1.1.1x5; rest 20 sec/rest 3 min
115, 120, 125, 130, 135 (10# pr)
B. Weighted pull up; 1-2x5; rest 2 min
10 x 2
15 x 2
20 x 1
20 x 1.5
20 x 1
C1. Close grip bench press; 8-10x4; rest 1 min
75 x 10
80 x 10
85 x10
90 x 9
C2. Bent over single arm DB rows; 8-10x4; rest 1 min
35 x 10
40 x 8
40 x 9
40 x 8
D. Shoulder pails/rails - 2 reps on each arm in each position
Done
+
mobility work 20-30 min
Done
I just felt great lifting today. I couldn't believe how much more weight I did than last week and how good it felt. The energy in the gym was great. The last jerk at 135 was a little slow lockout but really they were all pretty solid. I almost got 2 full reps of the pull ups at 20#, but wasn't all the way. Stretching was great. Thanks!
Workout:
A. Push jerk clusters; 1.1.1x5; rest 20 sec/rest 3 min
115, 120, 125, 130, 135 (10# pr)
B. Weighted pull up; 1-2x5; rest 2 min
10 x 2
15 x 2
20 x 1
20 x 1.5
20 x 1
C1. Close grip bench press; 8-10x4; rest 1 min
75 x 10
80 x 10
85 x10
90 x 9
C2. Bent over single arm DB rows; 8-10x4; rest 1 min
35 x 10
40 x 8
40 x 9
40 x 8
D. Shoulder pails/rails - 2 reps on each arm in each position
Done
+
mobility work 20-30 min
Done
I just felt great lifting today. I couldn't believe how much more weight I did than last week and how good it felt. The energy in the gym was great. The last jerk at 135 was a little slow lockout but really they were all pretty solid. I almost got 2 full reps of the pull ups at 20#, but wasn't all the way. Stretching was great. Thanks!
Saturday, February 13, 2016
February 13, 2016
Daily score: 8
Workout:
A. Squat snatch; 10 singles @82% 1rm; rest 2 min
10 at 93#
B1. Back squat; 5, 5, 5, 3, 3, 3; rest 10 sec
103,113,123,143,148,148
B2. Box jump; 5 as high as possible x6; rest 3 min
5 to 24" x 6
C. Hip PAILs/RAILs (sent you video of this) 2 min stretch, 10 sec
isometric in both directions, 1 min stretch, 10 sec isometric in both
directions, 30 sec stretch, 10 sec isometric in both direction - 2
reps on each leg
D. Hamstring pails and rails - 2 reps on each leg
Done
+
Row sprint 15 seconds @100%
rest 2 min
x10
10 sprints all between 75 and 81m
This workout felt great! Snatching was smoothe, no misses. Back squats felt way better this week. I shoulda tried a higher box but 24 was challenging. Stretches felt great after the fact but took a lot of mental commitment to stick with. No cramping on the hamstring ones this week. Row was good. Thanks!
Workout:
A. Squat snatch; 10 singles @82% 1rm; rest 2 min
10 at 93#
B1. Back squat; 5, 5, 5, 3, 3, 3; rest 10 sec
103,113,123,143,148,148
B2. Box jump; 5 as high as possible x6; rest 3 min
5 to 24" x 6
C. Hip PAILs/RAILs (sent you video of this) 2 min stretch, 10 sec
isometric in both directions, 1 min stretch, 10 sec isometric in both
directions, 30 sec stretch, 10 sec isometric in both direction - 2
reps on each leg
D. Hamstring pails and rails - 2 reps on each leg
Done
+
Row sprint 15 seconds @100%
rest 2 min
x10
10 sprints all between 75 and 81m
This workout felt great! Snatching was smoothe, no misses. Back squats felt way better this week. I shoulda tried a higher box but 24 was challenging. Stretches felt great after the fact but took a lot of mental commitment to stick with. No cramping on the hamstring ones this week. Row was good. Thanks!
Friday, February 12, 2016
February 11, 2016
Daily score: 7
Workout:
A. Push press @41x2; 4-5x4; rest 2 min
83x5
93x5
98x4
98x5
B1. Strict press; 8-10x4; rest 1 min
68x10
68x8
68x8
68x8
B2. Isometric muscle up transition sticking point hold; 15 seconds@100% tension x4; rest 1 min
15 x 4
B3. Ring thing muscle ups; accumulate 10 strict reps x4; rest 3 min
10 x 4
C. PAILs/RAILs in sleeper stretch and overhead position - 2 reps of
each movement on each arm
Done
Not much to say about this one...everything felt good and went well. The muscle ups on the ring thing are getting easier. I think the stretches are helping a lot with soreness because I feel great today. Thanks!
Workout:
A. Push press @41x2; 4-5x4; rest 2 min
83x5
93x5
98x4
98x5
B1. Strict press; 8-10x4; rest 1 min
68x10
68x8
68x8
68x8
B2. Isometric muscle up transition sticking point hold; 15 seconds@100% tension x4; rest 1 min
15 x 4
B3. Ring thing muscle ups; accumulate 10 strict reps x4; rest 3 min
10 x 4
C. PAILs/RAILs in sleeper stretch and overhead position - 2 reps of
each movement on each arm
Done
Not much to say about this one...everything felt good and went well. The muscle ups on the ring thing are getting easier. I think the stretches are helping a lot with soreness because I feel great today. Thanks!
Wednesday, February 10, 2016
February 10, 2016
Daily score: 8
Workout:
Swim 50m legs only with kickboard
rest 1 min
x3
1:59
2:13
2:06
+
Swim 100m sprint @100%
rest 3 min
x3
1:53
1:50
1:56
+
Swim 300m @100%
6:43
+
mobility work 15-20 min
Done, worked on hamstrings
I don't know how or why but I swam faster today, felt good. Breathing was consistent the whole workout too...I didn't have any near drowning episodes :). Hamstrings were really tight from yesterday...I definitely felt it on the kickboard. Did a lot of mobility stuff to try and stretch and roll them out. Thanks!
Workout:
Swim 50m legs only with kickboard
rest 1 min
x3
1:59
2:13
2:06
+
Swim 100m sprint @100%
rest 3 min
x3
1:53
1:50
1:56
+
Swim 300m @100%
6:43
+
mobility work 15-20 min
Done, worked on hamstrings
I don't know how or why but I swam faster today, felt good. Breathing was consistent the whole workout too...I didn't have any near drowning episodes :). Hamstrings were really tight from yesterday...I definitely felt it on the kickboard. Did a lot of mobility stuff to try and stretch and roll them out. Thanks!
Tuesday, February 9, 2016
February 9, 2016
Daily score: 7
Workout:
A. Squat clean; 10 singles @80% 1rm; rest 2 min
At 113
B. Front squat @3030; 6-8x5; rest 2 min
65x8
75x8
85x6x3
C. Clean grip RDL; 8-10x5; rest 2 min
95x10
105x10x4
D. Shoulder pails/rails
Done
Cleans felt good...just working on keeping back tight in the catch, standing quick and pushing hips forward, knees out. Front squats were hard by the 4th rep at 85...I just start to raise my butt first and have a hard time pushing hips forward and knees out. RDLs felt good...I didn't want to push the weight...105 seemed just right to get good tension in the hami's/butt. Shoulder stretches are harder on the right as usual but I think are helpful. Thanks!
Workout:
A. Squat clean; 10 singles @80% 1rm; rest 2 min
At 113
B. Front squat @3030; 6-8x5; rest 2 min
65x8
75x8
85x6x3
C. Clean grip RDL; 8-10x5; rest 2 min
95x10
105x10x4
D. Shoulder pails/rails
Done
Cleans felt good...just working on keeping back tight in the catch, standing quick and pushing hips forward, knees out. Front squats were hard by the 4th rep at 85...I just start to raise my butt first and have a hard time pushing hips forward and knees out. RDLs felt good...I didn't want to push the weight...105 seemed just right to get good tension in the hami's/butt. Shoulder stretches are harder on the right as usual but I think are helpful. Thanks!
Sunday, February 7, 2016
February 7, 2016
Daily score: 8
Workout:
A. Push jerk clusters; 2.2.2x5; rest 20 sec/rest 3 min
83, 93, 103, 108, 113
B. Weighted pull up; 2-3x5; rest 2 min
5# x 3
7.5 x 3
10 x 2.5
10 x 2.5
7.5 x 2
C1. Close grip bench press; 8-10x3; rest 1 min
63 x 10
68 x 10
73 x10
C2. Bent over single arm DB rows; 8-10x3; rest 1 min
25 x 10
30 x 10
35 x 10
D. Shoulder pails/rails (the two videos I sent you, same time frames)
Done
+
mobility work 20-30 min
Done
Tweaked my neck warming up for the push jerks so was slow to add too much weight. Nothing bad though...same thing that happens when I sleep wrong sometimes. The jerks at 113 were really challenging. I need to be more crisp, less wobbly. Pull ups were fun, felt better than last time I did weighted pull ups. Bench and rows felt great...rows are harder on the right arm. Stretches were mentally challenging again but feels so good after. Spent time trying to work out neck kink with a lacrosse ball and did some upper back mobility too. Thanks!
Workout:
A. Push jerk clusters; 2.2.2x5; rest 20 sec/rest 3 min
83, 93, 103, 108, 113
B. Weighted pull up; 2-3x5; rest 2 min
5# x 3
7.5 x 3
10 x 2.5
10 x 2.5
7.5 x 2
C1. Close grip bench press; 8-10x3; rest 1 min
63 x 10
68 x 10
73 x10
C2. Bent over single arm DB rows; 8-10x3; rest 1 min
25 x 10
30 x 10
35 x 10
D. Shoulder pails/rails (the two videos I sent you, same time frames)
Done
+
mobility work 20-30 min
Done
Tweaked my neck warming up for the push jerks so was slow to add too much weight. Nothing bad though...same thing that happens when I sleep wrong sometimes. The jerks at 113 were really challenging. I need to be more crisp, less wobbly. Pull ups were fun, felt better than last time I did weighted pull ups. Bench and rows felt great...rows are harder on the right arm. Stretches were mentally challenging again but feels so good after. Spent time trying to work out neck kink with a lacrosse ball and did some upper back mobility too. Thanks!
Saturday, February 6, 2016
February 6, 2016
Daily score: 7
Workout:
A. Squat snatch; 10 singles @80% 1rm; rest 2 min
At 90#
B1. Back squat; 5x5; rest 10 sec
105,115,115,120,125
B2. Box jump; 5 as high as possible x5; rest 3 min
20,24,24,24,24
C. Hip PAILs/RAILs (sent you video of this) 2 min stretch, 10 sec
isometric in both directions, 1 min stretch, 10 sec isometric in both
directions, 30 sec stretch, 10 sec isometric in both direction
(perform 1 rep in both external and internal rotation on both legs)
Done
D. Hamstring pails and rails
(https://www.youtube.com/watch?v=G07nqShDejQ) get into this position
from the video and hold the quad stretch for two minutes, then push
against your hand at 100% isometric and then slowly release hand and
contract the hamstring - same time frames as C listed above)
Done
+
Row sprint 15 seconds @100%
rest 2 min
x8
73,74,75,76,75,78,79,78
I woke up feeling a little stiff in the back this morning but not bad. Snatching felt great. I did fail the 7th rep, caught it too far forward and went down on one knee. Back squats/box jumps were fine, I did try a 30 inch box jump on the 4th round but my brain stopped me from doing it so I put it back down to 24. The stretches were challenging. The hip stretch is way more difficult on the right, my bad side. But it did feel like it really loosened things up. The hamstring stretch required a lot of effort at sticking with it and I kept cramping on the second isometric. Rowing went well. Went for a 6 mile hike today too. Thanks!
Workout:
A. Squat snatch; 10 singles @80% 1rm; rest 2 min
At 90#
B1. Back squat; 5x5; rest 10 sec
105,115,115,120,125
B2. Box jump; 5 as high as possible x5; rest 3 min
20,24,24,24,24
C. Hip PAILs/RAILs (sent you video of this) 2 min stretch, 10 sec
isometric in both directions, 1 min stretch, 10 sec isometric in both
directions, 30 sec stretch, 10 sec isometric in both direction
(perform 1 rep in both external and internal rotation on both legs)
Done
D. Hamstring pails and rails
(https://www.youtube.com/watch?v=G07nqShDejQ) get into this position
from the video and hold the quad stretch for two minutes, then push
against your hand at 100% isometric and then slowly release hand and
contract the hamstring - same time frames as C listed above)
Done
+
Row sprint 15 seconds @100%
rest 2 min
x8
73,74,75,76,75,78,79,78
I woke up feeling a little stiff in the back this morning but not bad. Snatching felt great. I did fail the 7th rep, caught it too far forward and went down on one knee. Back squats/box jumps were fine, I did try a 30 inch box jump on the 4th round but my brain stopped me from doing it so I put it back down to 24. The stretches were challenging. The hip stretch is way more difficult on the right, my bad side. But it did feel like it really loosened things up. The hamstring stretch required a lot of effort at sticking with it and I kept cramping on the second isometric. Rowing went well. Went for a 6 mile hike today too. Thanks!
Friday, February 5, 2016
February 5, 2016
Daily score: 7
Workout:
With CFOC class-
7 singles (one the minute every 2 mins) to work up to OHS Max
125 (10# pr)
+
3 rounds:
75 double unders
10 clean and jerks at 95#
This was fun. I must say though, warm up, lifting, and wod all in one hour seemed fast and even though the DU's left me sucking air I felt like I was ready to do more work. But maybe just a time factor that I am used to...meaning most of the time I work out longer than an hour. I did have a couple ugly OH squats in the singles but the 125 was clean. I haven't tried to max this in forever but I knew I could snatch 115, so was thinking I should be able to OHS more than that. I was surprised how close the two max's are for me. DU's had me breathing heavy after the first set and right shin cramped in the second set, lol. But I haven't asked my body to do anything like that in awhile so I guess that comes with the territory. Clean and jerks were fine, I went slow and controlled just to be safe and not get crazy trying to go fast. It was a 10 min time cap and I finished around 8. I'm glad I did it, it was fun to feel the community and motivating. Thanks!!!
Workout:
With CFOC class-
7 singles (one the minute every 2 mins) to work up to OHS Max
125 (10# pr)
+
3 rounds:
75 double unders
10 clean and jerks at 95#
This was fun. I must say though, warm up, lifting, and wod all in one hour seemed fast and even though the DU's left me sucking air I felt like I was ready to do more work. But maybe just a time factor that I am used to...meaning most of the time I work out longer than an hour. I did have a couple ugly OH squats in the singles but the 125 was clean. I haven't tried to max this in forever but I knew I could snatch 115, so was thinking I should be able to OHS more than that. I was surprised how close the two max's are for me. DU's had me breathing heavy after the first set and right shin cramped in the second set, lol. But I haven't asked my body to do anything like that in awhile so I guess that comes with the territory. Clean and jerks were fine, I went slow and controlled just to be safe and not get crazy trying to go fast. It was a 10 min time cap and I finished around 8. I'm glad I did it, it was fun to feel the community and motivating. Thanks!!!
Thursday, February 4, 2016
February 4, 2016
Daily score: 7
Workout:
A. Push press @41x2; 4-5x3; rest 2 min
75x5
85x5
95x4
B1. Strict press; 8-10x3; rest 1 min
65x10
70x10
75x8
B2. Isometric muscle up transition sticking point hold; 15 seconds
@100% tension x3; rest 1 min
- (sit on a bench with the barbell at your chest where you would be
transitioning in the muscle up. put your hands on the bar in a seated
position and drive down as hard as possible)
15 sec x 3
B3. Ring thing muscle ups; accumulate 10 strict reps x3; rest 3 min
10 x 3
C. PAILs/RAILs in sleeper stretch and overhead position (sent videos
to you) - 2 min stretch, 10 second isometric in each direction, 1 min
stretch, 10 sec isometric in each direction, 30 sec stretch, 10 sec
isometric in each direction = 1 rep. perform 1 rep on each arm for
both of the two movements
Done
Nothing much to say about A and B. Everything went well and felt good. The Pails/Rails was tough...harder than I thought it would be. Just felt inpatient...did a lot of toe tapping. Impressed how much I improved my range throughout the sleeper stretch though. Thanks!
Workout:
A. Push press @41x2; 4-5x3; rest 2 min
75x5
85x5
95x4
B1. Strict press; 8-10x3; rest 1 min
65x10
70x10
75x8
B2. Isometric muscle up transition sticking point hold; 15 seconds
@100% tension x3; rest 1 min
- (sit on a bench with the barbell at your chest where you would be
transitioning in the muscle up. put your hands on the bar in a seated
position and drive down as hard as possible)
15 sec x 3
B3. Ring thing muscle ups; accumulate 10 strict reps x3; rest 3 min
10 x 3
C. PAILs/RAILs in sleeper stretch and overhead position (sent videos
to you) - 2 min stretch, 10 second isometric in each direction, 1 min
stretch, 10 sec isometric in each direction, 30 sec stretch, 10 sec
isometric in each direction = 1 rep. perform 1 rep on each arm for
both of the two movements
Done
Nothing much to say about A and B. Everything went well and felt good. The Pails/Rails was tough...harder than I thought it would be. Just felt inpatient...did a lot of toe tapping. Impressed how much I improved my range throughout the sleeper stretch though. Thanks!
Wednesday, February 3, 2016
February 3, 2016
Daily score: 8
Workout:
Build to heavy single snatch and c and j, and video of back squat
snatch 113
c and j 133
Snatching felt great. I didn't fail any reps. I think I was kinda surprised to catch 113 on the first try and had to tell myself to stand up too. As soon as the cleans get over about 115 I have issues with my knees coming in on the way up out of the hole. The jerks felt easy. I stopped at 133 because my knees were coming in so much. It felt really good to spend some time doing heavy singles. Thanks!
Workout:
Build to heavy single snatch and c and j, and video of back squat
snatch 113
c and j 133
Snatching felt great. I didn't fail any reps. I think I was kinda surprised to catch 113 on the first try and had to tell myself to stand up too. As soon as the cleans get over about 115 I have issues with my knees coming in on the way up out of the hole. The jerks felt easy. I stopped at 133 because my knees were coming in so much. It felt really good to spend some time doing heavy singles. Thanks!
Tuesday, February 2, 2016
February 2, 2016
Daily score: 8
Workout:
Swim 50m @100%
swim easy actively 90 sec
x8
:55, :54, :53, :55, :54, :53, :57, :54
+
Swim 100m @100%
swim easy actively 3:30
x5
2:02
2:01
1:59
1:58
1:58
+
Swim 400m for time
9:09
+
mobility work 15-20 min
done
Body is feeling good. Super relaxed after this looooong swim workout and hot tub and sauna. 59 minutes of swimming Max...59 full minutes. I swam well over a mile. And I didn't die. The 50m sprints felt great today, smoother, and no trouble breathing at this distance. On the 100m's I do get out of breath and then slightly panicky but it has improved quite a bit. The 400m seemed like a long way and was hard for me to find a pace after the sprints. Ready to sleep like a baby. Thanks!
Workout:
Swim 50m @100%
swim easy actively 90 sec
x8
:55, :54, :53, :55, :54, :53, :57, :54
+
Swim 100m @100%
swim easy actively 3:30
x5
2:02
2:01
1:59
1:58
1:58
+
Swim 400m for time
9:09
+
mobility work 15-20 min
done
Body is feeling good. Super relaxed after this looooong swim workout and hot tub and sauna. 59 minutes of swimming Max...59 full minutes. I swam well over a mile. And I didn't die. The 50m sprints felt great today, smoother, and no trouble breathing at this distance. On the 100m's I do get out of breath and then slightly panicky but it has improved quite a bit. The 400m seemed like a long way and was hard for me to find a pace after the sprints. Ready to sleep like a baby. Thanks!
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