Daily score: 7
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x6;
rest 90 sec
5 x 6
B. Slow controlled kip on bar; 5 reps x5; rest 2 min
5 x 5
C1. FLR on rings in ext rotation; 15 seconds x6; rest 1 min (create
maximal tension in glutes, abs, etc)
15 x 6
C2. Top of ring row isometric hold; amsap x6; rest 2 min (maintain as
much body tension as possible and hollow body line)
20, 20, 20, 19, 21, 22
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x6; rest as needed
3 x 6
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x6; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
2 x 6
On the eccentrics, I do notice that I have a hard time controlling the bottom couple of inches and tend to drop a bit right at the end. I was trying really hard to control it but it was 50/50. Kipping went well, 5 reps slow are about what my grip can take. The C1 felt easy for 15 seconds but C2 is a burner. The D series is intense mentally and physically. My right shoulder clicks, left is smooth. Ready for a rest day, I feel like I could sleep for a day...it's been a busy week. Thanks!
Friday, April 29, 2016
Thursday, April 28, 2016
April 27, 2016
Daily score: 6
Workout:
A. Two arm KB front rack carries; 20 steps x5; rest 2 min
35# KBs x 20 x 5
B. Tall kneeling paloff press with bands; 3 reps with 5 sec pause each
rep x5/side; rest 30 sec bw sides
Done
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x15
Somewhere between 300-400 calories
+
C. Bent knee hollow body hold; 20 secodns x5; rest 40 sec (create as
much tension as possible in abs)
Done
D. Hemibridge breathing drills 15 min
(https://www.youtube.com/
Done
It's just been an unusual week for me...I've felt lazy and unmotivated, which, thankfully, is unusual for me. Upper back was feeling better, just a little sore. Lunges were tough and I am writing this the next day and definitely feel it in my glutes. However, now that I look at how you wrote 'A' I'm wondering if you meant lunges or just steps? I did lunges last week too. Paloff press is good. Assault bike was loooong, but another nice day and I put it by the door and watched class do a 30 min team workout that was entertaining. C and D went well. Enjoying the breathing time...it's calming for sure. Thanks!
Workout:
A. Two arm KB front rack carries; 20 steps x5; rest 2 min
35# KBs x 20 x 5
B. Tall kneeling paloff press with bands; 3 reps with 5 sec pause each
rep x5/side; rest 30 sec bw sides
Done
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x15
Somewhere between 300-400 calories
+
C. Bent knee hollow body hold; 20 secodns x5; rest 40 sec (create as
much tension as possible in abs)
Done
D. Hemibridge breathing drills 15 min
(https://www.youtube.com/
Done
It's just been an unusual week for me...I've felt lazy and unmotivated, which, thankfully, is unusual for me. Upper back was feeling better, just a little sore. Lunges were tough and I am writing this the next day and definitely feel it in my glutes. However, now that I look at how you wrote 'A' I'm wondering if you meant lunges or just steps? I did lunges last week too. Paloff press is good. Assault bike was loooong, but another nice day and I put it by the door and watched class do a 30 min team workout that was entertaining. C and D went well. Enjoying the breathing time...it's calming for sure. Thanks!
Tuesday, April 26, 2016
April 26, 2016
Daily score: 6 (had to workout in the morning and I never really 'feel it' in the morning)
Workout:
A. Squat clean tech work with barbell working on tension - accumulate
50-100 reps working on catching low with maximal tension
10
B. Front squat; 10 sets of 3 @87% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)
143x3x10
C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
F. Supine hip cars; accumulate 2 slow controlled reps per side
Done
Well...apparently my body cannot handle much impact. Kinda frustrating. During the first 10 reps of 'A' just dropping into the squat I threw out a rib again. Not as bad as the time when I was split jerking. Just one side and feels like just one. But felt like I got hit in the back and then all the muscles seized up. I rolled it a bit and let it calm down and warmed up the squats slowly and they didn't seem to bother it at all, so I carried on. It seems to happen with dynamic things, obviously. Heavy front squats may have actually helped it go back in a bit. However, now if I take a deep breath I have some crepitus on that side of my upper back. Moving on: squats were heavy and hard. I don't think I could have done that weight if I lost too much tension. I took some video but I had a hard time telling from the video how I was doing. Knees came in almost every 3rd rep. Getting better at the FRC series. Right hip does click a lot and I had to back off a few degrees to not feel the pinching on that side. Thanks!
Workout:
A. Squat clean tech work with barbell working on tension - accumulate
50-100 reps working on catching low with maximal tension
10
B. Front squat; 10 sets of 3 @87% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)
143x3x10
C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
F. Supine hip cars; accumulate 2 slow controlled reps per side
Done
Well...apparently my body cannot handle much impact. Kinda frustrating. During the first 10 reps of 'A' just dropping into the squat I threw out a rib again. Not as bad as the time when I was split jerking. Just one side and feels like just one. But felt like I got hit in the back and then all the muscles seized up. I rolled it a bit and let it calm down and warmed up the squats slowly and they didn't seem to bother it at all, so I carried on. It seems to happen with dynamic things, obviously. Heavy front squats may have actually helped it go back in a bit. However, now if I take a deep breath I have some crepitus on that side of my upper back. Moving on: squats were heavy and hard. I don't think I could have done that weight if I lost too much tension. I took some video but I had a hard time telling from the video how I was doing. Knees came in almost every 3rd rep. Getting better at the FRC series. Right hip does click a lot and I had to back off a few degrees to not feel the pinching on that side. Thanks!
Monday, April 25, 2016
April 24, 2016
Daily score: 8
Workout:
A. Barbell yoke walks (put KB's in bands on the collars if no access
to yoke); 12 steps x5; rest 2 min (work on body tension)
285
325
365
365
365
B1. Row 500m @moderate aerobic pace (just enough to get HR up) x4; rest 10 sec
1:57
2:09
2:01
2:03
B2. Hemibridge wall breathing drill x4; rest 2 min (work on breathing
through the belly to get HR back down)
Done, took 2-3 mins each time
C1. Strict press; 5x5; rest 1 min
75 x 5 x 5
C2. Hollow body position eccentric only pull ups; 5 slow controlled
reps x5; rest 1 min
5 x 5
+
40 seconds max reps burpees @100% effort
rest 20 seconds x5
14, 11, 12, 11,12
+
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x5; rest as needed
Done
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x5; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
Done
12 steps seemed like a short distance with the yolk but I could not have gone that far without staying really tight in the core. I failed a few steps on one set when I just got wobbly. Rowing and breathing was great practice. I'm starting to get more control. Press was good, the eccentric pull ups were harder than I thought they would be. Burpees were good fun. And the D series went well. Thanks!
Workout:
A. Barbell yoke walks (put KB's in bands on the collars if no access
to yoke); 12 steps x5; rest 2 min (work on body tension)
285
325
365
365
365
B1. Row 500m @moderate aerobic pace (just enough to get HR up) x4; rest 10 sec
1:57
2:09
2:01
2:03
B2. Hemibridge wall breathing drill x4; rest 2 min (work on breathing
through the belly to get HR back down)
Done, took 2-3 mins each time
C1. Strict press; 5x5; rest 1 min
75 x 5 x 5
C2. Hollow body position eccentric only pull ups; 5 slow controlled
reps x5; rest 1 min
5 x 5
+
40 seconds max reps burpees @100% effort
rest 20 seconds x5
14, 11, 12, 11,12
+
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x5; rest as needed
Done
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x5; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
Done
12 steps seemed like a short distance with the yolk but I could not have gone that far without staying really tight in the core. I failed a few steps on one set when I just got wobbly. Rowing and breathing was great practice. I'm starting to get more control. Press was good, the eccentric pull ups were harder than I thought they would be. Burpees were good fun. And the D series went well. Thanks!
Saturday, April 23, 2016
April 23, 2016
Daily score: 8
Workout:
A. Squat snatch tech work 15 min (same as Tuesday's work)
Done
B. Front squat @22x1; 5x5; rest 2 min (work on tension in the body)
65, 75, 75, 75, 75
C1. Deadlift; 3x3; rest 2 min
173, 183, 193
C2. OHS; 3x3; rest 2 min
93, 98, 103
D. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
E. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
F. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
G. Supine hip cars; accumulate 2 slow controlled reps per side
Done
Snatch work went well...same struggles as last week. Front squat was way more intense practicing holding tension and breathing like we did when I was there. DL and OHS were fun. I have not dead lifted in a long time and was glad it felt good. I was unsure how much I could OHS x 3 and probably could have started heavier. FRC work was challenging as always but I am getting used to the struggle. I did experience some anterior pinching or hip impingement on the right hip today...any specific instructions or ideas for rolling that out or stretching during the workout or post for recovery? Thanks!
Workout:
A. Squat snatch tech work 15 min (same as Tuesday's work)
Done
B. Front squat @22x1; 5x5; rest 2 min (work on tension in the body)
65, 75, 75, 75, 75
C1. Deadlift; 3x3; rest 2 min
173, 183, 193
C2. OHS; 3x3; rest 2 min
93, 98, 103
D. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
E. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
F. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
G. Supine hip cars; accumulate 2 slow controlled reps per side
Done
Snatch work went well...same struggles as last week. Front squat was way more intense practicing holding tension and breathing like we did when I was there. DL and OHS were fun. I have not dead lifted in a long time and was glad it felt good. I was unsure how much I could OHS x 3 and probably could have started heavier. FRC work was challenging as always but I am getting used to the struggle. I did experience some anterior pinching or hip impingement on the right hip today...any specific instructions or ideas for rolling that out or stretching during the workout or post for recovery? Thanks!
Thursday, April 21, 2016
April 21, 2016
Daily score: 8
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x5;
rest 90 sec
5x5
B. Slow controlled kip on bar; 5 reps x5; rest 2 min (keep the motion
under control of your musculature the entire time and try to make the
magnitude of the 'kip' as big as you can)
5x5
C1. FLR on rings in ext rotation; 15 seconds x5; rest 1 min (create
maximal tension in glutes, abs, etc)
15x5
C2. Top of ring row isometric hold; amsap x5; rest 2 min (maintain as
much body tension as possible and hollow body line)
15,20,20,20,20
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x5; rest as needed
3x5
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x5; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
2/side x 5
Everything went well and the challenge the whole way was keeping tension. Feeling good. Right shoulder clicks on the CARS. Thanks!
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x5;
rest 90 sec
5x5
B. Slow controlled kip on bar; 5 reps x5; rest 2 min (keep the motion
under control of your musculature the entire time and try to make the
magnitude of the 'kip' as big as you can)
5x5
C1. FLR on rings in ext rotation; 15 seconds x5; rest 1 min (create
maximal tension in glutes, abs, etc)
15x5
C2. Top of ring row isometric hold; amsap x5; rest 2 min (maintain as
much body tension as possible and hollow body line)
15,20,20,20,20
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x5; rest as needed
3x5
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x5; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
2/side x 5
Everything went well and the challenge the whole way was keeping tension. Feeling good. Right shoulder clicks on the CARS. Thanks!
Wednesday, April 20, 2016
April 20, 2016
Daily score: 8
Workout:
A. Two arm KB front rack carries; 20 steps x4; rest 2 min (create
maximal core tension while still focusing on breathing and keeping
glutes engaged to take steps)
12kg
16
16
16
B. Tall kneeling paloff press with bands; 3 reps with 5 sec pause each
rep x4/side; rest 30 sec bw sides
3/side x 4
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x12
Done, about 200 cals
+
C. Bent knee hollow body hold; 20 secodns x5; rest 40 sec (create as
much tension as possible in abs)
20 x 5
D. Hemibridge breathing drills 15 min
(https://www.youtube.com/watch?v=FFc8PekViwQ)
Done
Lunges...this has not been how I've been doing lunges. Meaning, I know I have not kept that kind of tension or used my glutes in the past. Took a lot of mental and physical effort. The glute engagement definitely made me feel like my hips/pelvis stayed more stable, swayed less. It was harder though...but maybe not once I build those muscles up? Paloff press felt good. AD was fine, parked it out in the sun and enjoyed it. Hollow body holds: again, I know I haven't done them full tension in the past. I kept getting a lat cramp too. Breathing drills are challenging for me as you saw, same thing today. But 15 minutes actually flew by. Thanks!
Workout:
A. Two arm KB front rack carries; 20 steps x4; rest 2 min (create
maximal core tension while still focusing on breathing and keeping
glutes engaged to take steps)
12kg
16
16
16
B. Tall kneeling paloff press with bands; 3 reps with 5 sec pause each
rep x4/side; rest 30 sec bw sides
3/side x 4
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x12
Done, about 200 cals
+
C. Bent knee hollow body hold; 20 secodns x5; rest 40 sec (create as
much tension as possible in abs)
20 x 5
D. Hemibridge breathing drills 15 min
(https://www.youtube.com/watch?v=FFc8PekViwQ)
Done
Lunges...this has not been how I've been doing lunges. Meaning, I know I have not kept that kind of tension or used my glutes in the past. Took a lot of mental and physical effort. The glute engagement definitely made me feel like my hips/pelvis stayed more stable, swayed less. It was harder though...but maybe not once I build those muscles up? Paloff press felt good. AD was fine, parked it out in the sun and enjoyed it. Hollow body holds: again, I know I haven't done them full tension in the past. I kept getting a lat cramp too. Breathing drills are challenging for me as you saw, same thing today. But 15 minutes actually flew by. Thanks!
Tuesday, April 19, 2016
April 19, 2016
Daily score: 6 (post working nights)
Workout:
A. Squat clean tech work with barbell working on tension - accumulate
50-100 reps working on catching low with maximal tension
Done
B. Front squat; 10 sets of 3 @85% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)
At 138
10x3
C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
3/side x 3
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
3/side x 3
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
5/side
F. Supine hip cars; accumulate 2 slow controlled reps per side
2/side
'A' was much more a mental challenge than physical. It was hard to focus on tension, breathing/bracing, and changing directions quickly all at the same time. Still feels mind boggling. But it's a start. Squats were heavy but good breathing/tension practice. By the 5th set I was having a hard time keeping tension on the third rep. The rest was all mentally challenging and again- amazing how challenging it is. More difficult when standing on the right leg. And with the supine cars I have some clicking/crepitus moving the right hip through the position. Good to be back at work and enjoyed the peace of my garage today. Thanks!
Workout:
A. Squat clean tech work with barbell working on tension - accumulate
50-100 reps working on catching low with maximal tension
Done
B. Front squat; 10 sets of 3 @85% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)
At 138
10x3
C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
3/side x 3
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
3/side x 3
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
5/side
F. Supine hip cars; accumulate 2 slow controlled reps per side
2/side
'A' was much more a mental challenge than physical. It was hard to focus on tension, breathing/bracing, and changing directions quickly all at the same time. Still feels mind boggling. But it's a start. Squats were heavy but good breathing/tension practice. By the 5th set I was having a hard time keeping tension on the third rep. The rest was all mentally challenging and again- amazing how challenging it is. More difficult when standing on the right leg. And with the supine cars I have some clicking/crepitus moving the right hip through the position. Good to be back at work and enjoyed the peace of my garage today. Thanks!
Monday, April 11, 2016
April 11, 2016
Daily score: 7
Workout:
A. Clean pulls; 3x3; rest 2 min
143x3x3
B. Clean grip RDL; 6-8x3; rest 90 seconds
123x6
123x7
123x6
C. Single leg good mornings; 10-12x3; rest 1 min bw sides
PVC x 12/leg
15# bar x 12/leg
15# bar x 12/leg
+
Row 500m for time
rest 10 min
x2
1:49
1:51
I had to do this in the morning and I kinda feel weird working out early...just took me awhile to feel strong. Everything went well though! Can't wait to be at CrossFit Passion! Thanks!
Workout:
A. Clean pulls; 3x3; rest 2 min
143x3x3
B. Clean grip RDL; 6-8x3; rest 90 seconds
123x6
123x7
123x6
C. Single leg good mornings; 10-12x3; rest 1 min bw sides
PVC x 12/leg
15# bar x 12/leg
15# bar x 12/leg
+
Row 500m for time
rest 10 min
x2
1:49
1:51
I had to do this in the morning and I kinda feel weird working out early...just took me awhile to feel strong. Everything went well though! Can't wait to be at CrossFit Passion! Thanks!
Sunday, April 10, 2016
April 10, 2016
Daily score: 7
Workout:
A. Push press @31x1; 1-2x6; rest 2 min
123x2
128x2
133x1 (5# pp pr)
133x1
128x1
128x2
B1. Jumping muscle ups; 5 reps x6; rest 1 min
5x6
B2. Negative dips; 5-6x6; rest 1 min
6x6
C. Negative single leg body levers; 10 slow controlled reps per side
10/side
D. Skin the cats; 2 slow controlled reps x3; rest as needed
2x3
E. Burpees - 15 seconds @maximal effort; rest 45 seconds x10
6 burpees x 10
+
mobility work 20-30 min
Done- hami's and upper back
Push press was good, PR'd again. I tried 133 x 2 but only got halfway on the second rep. Jumping mu's were waaaaay better this week. I did the 1st set unbroken and didn't fail any until my the last set. Dips felt good. Negative levers are legit. Wow. Skin the cats still made me dizzy, even so few, weird. Burpees were fun. And hami is feeling better. Thanks!
Workout:
A. Push press @31x1; 1-2x6; rest 2 min
123x2
128x2
133x1 (5# pp pr)
133x1
128x1
128x2
B1. Jumping muscle ups; 5 reps x6; rest 1 min
5x6
B2. Negative dips; 5-6x6; rest 1 min
6x6
C. Negative single leg body levers; 10 slow controlled reps per side
10/side
D. Skin the cats; 2 slow controlled reps x3; rest as needed
2x3
E. Burpees - 15 seconds @maximal effort; rest 45 seconds x10
6 burpees x 10
+
mobility work 20-30 min
Done- hami's and upper back
Push press was good, PR'd again. I tried 133 x 2 but only got halfway on the second rep. Jumping mu's were waaaaay better this week. I did the 1st set unbroken and didn't fail any until my the last set. Dips felt good. Negative levers are legit. Wow. Skin the cats still made me dizzy, even so few, weird. Burpees were fun. And hami is feeling better. Thanks!
Friday, April 8, 2016
Apritl 8, 2016
Daily score: 7
Workout:
A. Squat snatch; 1.1.1x5; rest 15 sec/rest 2 min (moderate load working on new arm position and technique/speed)
All at 95#
B. Front squat; 30 reps for time @85% 1rm
135
5:29
C1. Front rack walking lunges; 20 steps x2; rest 90 seconds
95x20x2
C2. Seated single leg hamstring curls; 15 reps x2; rest 90 seconds
15x 1
+
Row 15 min easy
Done
Well...for all the drama that went on in my head, this workout was not so brutal. Snatch was fun as always and new grip feels amazingly more solid. 95# felt light. However, I was coached to try and punch my arms into a more solid position in the catch because they 'float' or 'wobble' a bit. And I know this and need to just fix it. The front squats I was sure would kill me did not kill me. I did all sets of 5 and was quite pleased with that. This telling me a percentage thing works well because on my own there's no way I would have done that much weight times 30 because I would have thought I couldn't. I have it so in my head that I can't squat heavy. But here I did 135x30 and really- not a problem. Every 5th rep was hard but mostly midline stabilization...my upper back gives first. Legs really held up okay. First set of lunges was fine, second set my right hami kinda seized up. That whole right butt, hip, hami are kinda tight and trying to be trouble again. I am currently plugged into the Compex and did a bunch of rolling/stretching after the workout. I skipped the second set of hamstring curls because I didn't want to push my hamstrings anymore. Rowing was a good cool down. I also then went home and took my dog on a long hike. Thanks!
Workout:
A. Squat snatch; 1.1.1x5; rest 15 sec/rest 2 min (moderate load working on new arm position and technique/speed)
All at 95#
B. Front squat; 30 reps for time @85% 1rm
135
5:29
C1. Front rack walking lunges; 20 steps x2; rest 90 seconds
95x20x2
C2. Seated single leg hamstring curls; 15 reps x2; rest 90 seconds
15x 1
+
Row 15 min easy
Done
Well...for all the drama that went on in my head, this workout was not so brutal. Snatch was fun as always and new grip feels amazingly more solid. 95# felt light. However, I was coached to try and punch my arms into a more solid position in the catch because they 'float' or 'wobble' a bit. And I know this and need to just fix it. The front squats I was sure would kill me did not kill me. I did all sets of 5 and was quite pleased with that. This telling me a percentage thing works well because on my own there's no way I would have done that much weight times 30 because I would have thought I couldn't. I have it so in my head that I can't squat heavy. But here I did 135x30 and really- not a problem. Every 5th rep was hard but mostly midline stabilization...my upper back gives first. Legs really held up okay. First set of lunges was fine, second set my right hami kinda seized up. That whole right butt, hip, hami are kinda tight and trying to be trouble again. I am currently plugged into the Compex and did a bunch of rolling/stretching after the workout. I skipped the second set of hamstring curls because I didn't want to push my hamstrings anymore. Rowing was a good cool down. I also then went home and took my dog on a long hike. Thanks!
Thursday, April 7, 2016
April 7, 2016
Daily score: 7
Workout:
A. Split jerk; 8 doubles; rest as needed (not maximal)
123x6 doubles
133
138
133
138
B1. Incline DB bench press; 8-10x5; rest 90 seconds
25x10
30x10
35x10
40x7,5
35x8
30x10
35x10
40x7,5
35x8
B2. Bent over two arm DB rows; 8-10x5; rest 90 seconds
25x10
30x10
35x10
40x8
40x8
30x10
35x10
40x8
40x8
C. Supinated strict pull ups; amrap unbroken x5; rest 90 seconds
8, 4, 4, 4, 4
D1. Face down plate rotations; 5 slow controlled reps 2.5# x4; rest 1 min
done
D2. Powell raises; 10-12x4; rest 1 min
5# x 12
5x12
5x12
5x10
5x12
5x12
5x10
D3. Elbow on knee external rotations; 10-12x4; rest 1 min
5# x 12
10x12
10x12
10x10
Split jerk was fun as always and felt good. Trying to move quicker and lock out fast and hit the positions Pendlay went over. The videos were at 123...138 wasn't that much more difficult, just more of a pain to lower. B series went well, got heavy and arms got tired. Supinated pull ups...I was hoping for 10 but I think my arms were getting fatigued...I used to think these were easier than prone but didn't seem that way today. And they sure fell off the curve from 8 to 4. D series went fine...powell raises are hard even with the light weight. It's weird how hard the face down plate thing is too. Odd. Thanks!
5# x 12
10x12
10x12
10x10
Split jerk was fun as always and felt good. Trying to move quicker and lock out fast and hit the positions Pendlay went over. The videos were at 123...138 wasn't that much more difficult, just more of a pain to lower. B series went well, got heavy and arms got tired. Supinated pull ups...I was hoping for 10 but I think my arms were getting fatigued...I used to think these were easier than prone but didn't seem that way today. And they sure fell off the curve from 8 to 4. D series went fine...powell raises are hard even with the light weight. It's weird how hard the face down plate thing is too. Odd. Thanks!
April 6, 2016
Daily score: 7
Workout:
Heavy sled drags
400m for time
x3
rest 4 min bw
(heavy and ensure you are heel toe driving with your hamstrings)
400m for time
x3
rest 4 min bw
(heavy and ensure you are heel toe driving with your hamstrings)
90#
5:36
5:12
5:15
All 7 cals
+
A1. Standing RDL position hip rotations; 5 slow controlled reps per
leg x4; rest as needed
A2. Standing hip internal rotation reps; 10 slow controlled reps per
leg x4; rest as needed
A3. Wall knee drives with back leg hip extension; 6 reps w/ 3 sec
pause at the top of each rep x4; rest as needed
A4. Natural knee extensions; 10 slow controlled reps x4; rest as needed
A1. Standing RDL position hip rotations; 5 slow controlled reps per
leg x4; rest as needed
A2. Standing hip internal rotation reps; 10 slow controlled reps per
leg x4; rest as needed
A3. Wall knee drives with back leg hip extension; 6 reps w/ 3 sec
pause at the top of each rep x4; rest as needed
A4. Natural knee extensions; 10 slow controlled reps x4; rest as needed
Done
I really enjoyed being out in the sun pulling the sled. It made me feel strong and I needed that this particular day. There was a definite hill involved and I went a little too far on the first one. AD sprints were fine, 10 seconds better than 15 :). The A series was perfect to help work out some kinks. Writing this the next day and right hip is a bit tight but not bad. Thanks!
Tuesday, April 5, 2016
April 5, 2016
Daily score: 5 (lots of things going wrong today, the details would bore anyone but mostly stress/emotional stuff. Legs were still kinda sore and hard to warm up, especially inner thighs/hip flexors)
Workout:
A. Squat clean; build to a 5rm tng
Accidently did 10 singles at 89% (last week's) so:
10 single squat cleans at 128
B. Concentric only front squat from blocks; 1.1.1x8; rest 20 sec/rest
2min (heavy as possible)
123
123
123
123
128
133
133
133
C. Weighted back extensions @22x1; 8-10x4; rest 1 min
All 5#'s x 8
D. Jumping Good mornings 8 reps x4; rest 2 min (light and explosive)
45# x 8 x 4
E. Bent knee hollow body holds; 30 secodns x6; rest 30 sec
30 x 6
I was distracted and started last week's workout and was done with the 10 singles before I realized I was supposed to be doing a 5 rep tng. Not proud. I moved on to the correct week and the concentric squats. These always take a bit to practice getting tension and being fast not slow so I don't get stuck. I feel like the first couple sets were the hardest and then I figured it out a bit. Everything else went well. Back extensions definitely had my back burning. Thanks!
Workout:
A. Squat clean; build to a 5rm tng
Accidently did 10 singles at 89% (last week's) so:
10 single squat cleans at 128
B. Concentric only front squat from blocks; 1.1.1x8; rest 20 sec/rest
2min (heavy as possible)
123
123
123
123
128
133
133
133
C. Weighted back extensions @22x1; 8-10x4; rest 1 min
All 5#'s x 8
D. Jumping Good mornings 8 reps x4; rest 2 min (light and explosive)
45# x 8 x 4
E. Bent knee hollow body holds; 30 secodns x6; rest 30 sec
30 x 6
I was distracted and started last week's workout and was done with the 10 singles before I realized I was supposed to be doing a 5 rep tng. Not proud. I moved on to the correct week and the concentric squats. These always take a bit to practice getting tension and being fast not slow so I don't get stuck. I feel like the first couple sets were the hardest and then I figured it out a bit. Everything else went well. Back extensions definitely had my back burning. Thanks!
Sunday, April 3, 2016
April 3, 2016
Daily score: 6 (sore...mostly legs/butt)
Workout:
A. Push press @31x1; 2-3x6; rest 2 min
103x3
108x3
113x3
118x3
123x3
128x2 (128 x 1 is a 5# push press PR)
B. Eccentric only weighted pull ups @41a1; 2.2.2x6; rest 30 sec/rest 90 seconds
20, 26, 26, 26, 20, 20
C1. Jumping muscle ups; 5 reps x5; rest 1 min
5x5
C2. Bent over barbell rows; 6-8x5; rest 1 min
93x6
83x7
83x8
83x8
83x8
D. Skin the cats; 2 slow controlled reps x6; rest 2 min
2 x 6
+
mobility work 20-30 min
done
Body is so sore and tired today. Mostly legs so thank goodness all they needed to do today was be dead weight. But this workout still felt hard after the push press anyway. Push press went great! 128 is a PR and I did it x 2 at tempo. The eccentric pull ups got tough on the last 2 sets. And boy did I fight for each jumping muscle up press out today. The rows were a struggle at 93 this week so I went down. Skin the cats and mobility were good. To bed after some Compex time and looking forward to a rest day. Thanks!
Workout:
A. Push press @31x1; 2-3x6; rest 2 min
103x3
108x3
113x3
118x3
123x3
128x2 (128 x 1 is a 5# push press PR)
B. Eccentric only weighted pull ups @41a1; 2.2.2x6; rest 30 sec/rest 90 seconds
20, 26, 26, 26, 20, 20
C1. Jumping muscle ups; 5 reps x5; rest 1 min
5x5
C2. Bent over barbell rows; 6-8x5; rest 1 min
93x6
83x7
83x8
83x8
83x8
D. Skin the cats; 2 slow controlled reps x6; rest 2 min
2 x 6
+
mobility work 20-30 min
done
Body is so sore and tired today. Mostly legs so thank goodness all they needed to do today was be dead weight. But this workout still felt hard after the push press anyway. Push press went great! 128 is a PR and I did it x 2 at tempo. The eccentric pull ups got tough on the last 2 sets. And boy did I fight for each jumping muscle up press out today. The rows were a struggle at 93 this week so I went down. Skin the cats and mobility were good. To bed after some Compex time and looking forward to a rest day. Thanks!
Saturday, April 2, 2016
April 2, 2016
Daily score: 6 (sore glutes, hami's, quads...everything that moves)
Workout:
2 hours oly lifting clinic with Glen Pendlay
This was such a good time. I am so glad I went. To get right to the exciting part, I PR'd my snatch at 118. And it was a perfect rep...as perfect as my reps get anyway. The ticket was: after watching me fail and hit some heavy reps he told me to back off the weight and move my grip in an inch on each side in order to try and get my elbows (which were the reason I was failing reps - they were wobbly) into a more stable position. It felt weird at first and effected my pull a little bit but I adjusted and did start feeling way more stable in the catch and worked up to 118 and hit it super solid. So...as you can tell I was excited and it was a productive time. My legs were pretty shot to do anything exciting on the clean. He said my form looked great for the clean just need to get stronger legs and he thought my jerk form was good too. Nice guy that Pendlay, lol. I also feel like lifting helped work out some of my soreness and I should be ready to go tomorrow. Ciao!
Workout:
2 hours oly lifting clinic with Glen Pendlay
This was such a good time. I am so glad I went. To get right to the exciting part, I PR'd my snatch at 118. And it was a perfect rep...as perfect as my reps get anyway. The ticket was: after watching me fail and hit some heavy reps he told me to back off the weight and move my grip in an inch on each side in order to try and get my elbows (which were the reason I was failing reps - they were wobbly) into a more stable position. It felt weird at first and effected my pull a little bit but I adjusted and did start feeling way more stable in the catch and worked up to 118 and hit it super solid. So...as you can tell I was excited and it was a productive time. My legs were pretty shot to do anything exciting on the clean. He said my form looked great for the clean just need to get stronger legs and he thought my jerk form was good too. Nice guy that Pendlay, lol. I also feel like lifting helped work out some of my soreness and I should be ready to go tomorrow. Ciao!
Friday, April 1, 2016
April 1, 2016
Daily score: 8
Workout:
A. Squat snatch; 15 singles @80% 1rm; rest 45 seconds
15 at 90#
B. Front squat; 50 reps for time @75% 1rm
at 115# = 5:31 (10,6,6,6,6,6,5,5)
C. Front rack walking lunges; 20 steps x3; rest 2 min
95 x 20
85 x 20
85 x 20
D1. Standing knee extensions; 5 slow controlled reps per side (one leg, maintain stiff back knee, vertical posture) x5; rest as needed
5/side x 5
D2. Single leg RDL; 6-8x5; rest as needed
53# x 6/side
33# x 6/side x 4
+
Row 15 min easy
Done
Snatching felt light and good. Then the whole workout pretty much happened with the front squats. That was hard. And I gave my best. Legs were shaking at the end and nearly immediately sore! It was very difficult to get 20 lunges at 95# after the squats. I went down in weight and it was still hard. The D series was fine as was the rowing. I am currently just out of an epsom salt bath and hooked up to my Compex hoping to avoid some of the soreness I see in my future. Thanks!
Workout:
A. Squat snatch; 15 singles @80% 1rm; rest 45 seconds
15 at 90#
B. Front squat; 50 reps for time @75% 1rm
at 115# = 5:31 (10,6,6,6,6,6,5,5)
C. Front rack walking lunges; 20 steps x3; rest 2 min
95 x 20
85 x 20
85 x 20
D1. Standing knee extensions; 5 slow controlled reps per side (one leg, maintain stiff back knee, vertical posture) x5; rest as needed
5/side x 5
D2. Single leg RDL; 6-8x5; rest as needed
53# x 6/side
33# x 6/side x 4
+
Row 15 min easy
Done
Snatching felt light and good. Then the whole workout pretty much happened with the front squats. That was hard. And I gave my best. Legs were shaking at the end and nearly immediately sore! It was very difficult to get 20 lunges at 95# after the squats. I went down in weight and it was still hard. The D series was fine as was the rowing. I am currently just out of an epsom salt bath and hooked up to my Compex hoping to avoid some of the soreness I see in my future. Thanks!
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