Daily score: 7
Workout:
A. Snatch pulls; 3x3; rest 2 min
121 x 3 x 3
B. TnG power clean; 8 reps x3; rest 2 min (moderate load, perfect
positions, increase weight per set)
99, 99, 105
C. Single leg RDL; 6-8x3; rest 1 min bw sides
33# x 8 x 3 per leg
D. Single arm farmers handle deficit deadlift; 8 reps x3/side; rest 1
min bw sides
53# KB x 8 x3 per side
+
3 rounds for time:
15 calories row
10 burpees
4:53 (1:31, 1:45, 1:38)
+
mobility work 20-30 min
glutes and hamstrings and low back
Snatch pulls felt good, tore some callouses but nothing bad. Power cleans were fun...I thought 99 seemed a little heavy for the parameters you set on the first set so I used the same weight on the second set and improved so I added weight for the 3rd set. It was good practice at dropping consistently to the same spot under the bar. Single leg RDLs were tough today, just struggled with balance. Surprisingly, the gym does not have farmer carry handles so I had to use a KB for the DLs. These were awkward and I definitely felt my core working. The wod was kinda fun, fast. Mobility was good. Thanks!
Tuesday, June 28, 2016
June 27, 2016
Daily score: 6
Workout:
A. Squat clean clusters; 2.2.2x3; rest 20 sec/rest 2 min (tng)
105, 115, 120
B1. Rear foot elevated split suqats; 6-8x3; rest 10 sec
8 x 3 /side
B2. Slam balls; 6 reps as aggressive as possible x3; rest 2 min
6 x 3
C. Half kneeling slam ball halos (rotate the ball around your head.
keep rib cage pulled down and neutral the entire time)
I did 3 sets of 10 in each direction since you didn't specify
D1. KBS; 10 russian swings as aggressively as possible x3; rest 10 sec
53# x 10 x 3
D2. Box jumps; 1.1.1x3; rest 15 sec/rest 3 min (try to jump as high
and land softly)
1.1.1 to 30 inches x 3
It was a long day at work but I was glad I had this to do in the peace and quiet of my garage. Cleans are feeling so much improved lately...like I have figured out how to be more balanced in the bottom of the catch...I don't hit it perfect every time but I definitely know the feeling when I do. My upper back gave on the last 2 at 120, I didn't fail or anything but I lost my tension. Everything else went well...box jumps seemed high...I have not jumped to a 30" anything in what feels like a long time, so they were high but not all too terribly 'soft'. Thanks!
Workout:
A. Squat clean clusters; 2.2.2x3; rest 20 sec/rest 2 min (tng)
105, 115, 120
B1. Rear foot elevated split suqats; 6-8x3; rest 10 sec
8 x 3 /side
B2. Slam balls; 6 reps as aggressive as possible x3; rest 2 min
6 x 3
C. Half kneeling slam ball halos (rotate the ball around your head.
keep rib cage pulled down and neutral the entire time)
I did 3 sets of 10 in each direction since you didn't specify
D1. KBS; 10 russian swings as aggressively as possible x3; rest 10 sec
53# x 10 x 3
D2. Box jumps; 1.1.1x3; rest 15 sec/rest 3 min (try to jump as high
and land softly)
1.1.1 to 30 inches x 3
It was a long day at work but I was glad I had this to do in the peace and quiet of my garage. Cleans are feeling so much improved lately...like I have figured out how to be more balanced in the bottom of the catch...I don't hit it perfect every time but I definitely know the feeling when I do. My upper back gave on the last 2 at 120, I didn't fail or anything but I lost my tension. Everything else went well...box jumps seemed high...I have not jumped to a 30" anything in what feels like a long time, so they were high but not all too terribly 'soft'. Thanks!
Sunday, June 26, 2016
June 26, 2016
Daily score: 7
Workout:
Outdoor day
I went for a solid 1.5 hour constant paddle on the stand up paddle board on the river. I was by myself and was able to make it more of a workout. It was good for me to be outside in the sunshine and unreachable. Thanks!
Workout:
Outdoor day
I went for a solid 1.5 hour constant paddle on the stand up paddle board on the river. I was by myself and was able to make it more of a workout. It was good for me to be outside in the sunshine and unreachable. Thanks!
June 25, 2016
Daily score: 7
Workout:
Outdoor day
I went for a 4.8 mile, 1500 foot elevation gain hike with my dog. We started a little later than planned and it was a bit too warm for my pup so it wasn't quit as fast as I planned. He feigned heat stroke most of the way. This afternoon I went to a strongman type CF gym in town to cheer a couple of my girlfriends on in a deadlift/bench press competition. It was a fundraiser for autism and a small low-key event. So...they talked me into making a donation and lifting some weight :). We got 3 attempts at each lift. I did 125, 130, then 135 bench, I failed the 135. It was cool because there were a couple good coaches that gave me a lot of tips about benching I had never heard before. Good stuff. I figured I would just deadlift something not too heavy for me just to not aggravate the hip/butt issue for no good reason. So I just did one DL and lifted 265. Funny thing though...it was a lot harder than I thought it would be! Of course I was barefoot and in jean shorts with no belt. In my head I thought I had deadlifted 300 before but now I'm wondering because I have 273 listed. Anyhow...I feel great and didn't hurt anything. Thanks!
Workout:
Outdoor day
I went for a 4.8 mile, 1500 foot elevation gain hike with my dog. We started a little later than planned and it was a bit too warm for my pup so it wasn't quit as fast as I planned. He feigned heat stroke most of the way. This afternoon I went to a strongman type CF gym in town to cheer a couple of my girlfriends on in a deadlift/bench press competition. It was a fundraiser for autism and a small low-key event. So...they talked me into making a donation and lifting some weight :). We got 3 attempts at each lift. I did 125, 130, then 135 bench, I failed the 135. It was cool because there were a couple good coaches that gave me a lot of tips about benching I had never heard before. Good stuff. I figured I would just deadlift something not too heavy for me just to not aggravate the hip/butt issue for no good reason. So I just did one DL and lifted 265. Funny thing though...it was a lot harder than I thought it would be! Of course I was barefoot and in jean shorts with no belt. In my head I thought I had deadlifted 300 before but now I'm wondering because I have 273 listed. Anyhow...I feel great and didn't hurt anything. Thanks!
Friday, June 24, 2016
June 24, 2016
Daily score: 7
Workout:
20 min amrap @sustainable continuous pace
Row 10 calories
10 air squats @2020 tempo (control the range completely and let me
know if these help and feel good)
Assault bike 10 calories
10 back extensions @2020 tempo
5 rounds plus 10 cals and 10 squats
+
3 rounds for time:
50 double unders
10 burpees
6:05
+
A1. Lateral lunges @2010; 5 reps x3/side; rest as needed
A2. Lateral step ups to low bench; 6 reps x3/side; rest as needed
(keep them under control)
A3. Unloaded RDL; 6 slow controlled reps x3/side; rest as needed
A4. Horse stance isometric hold (keep a vertical torso and knees
tracking out, just go as low as you can comfortbly hold); 60 seconds
x3; rest as needed
Done
The 20 min amrap was a great warm up...air squats were helpful...made me more aware of some of my unevenness and good to work on tension while moving slower. I love back extensions and have been doing them in my warm up for awhile. Double unders...it's been awhile since I have worked on them and they were not great today. Just the getting out of breath and getting tense problem. The A series was good stuff, horse stance hold for 60 seconds was for real. Thanks!
Workout:
20 min amrap @sustainable continuous pace
Row 10 calories
10 air squats @2020 tempo (control the range completely and let me
know if these help and feel good)
Assault bike 10 calories
10 back extensions @2020 tempo
5 rounds plus 10 cals and 10 squats
+
3 rounds for time:
50 double unders
10 burpees
6:05
+
A1. Lateral lunges @2010; 5 reps x3/side; rest as needed
A2. Lateral step ups to low bench; 6 reps x3/side; rest as needed
(keep them under control)
A3. Unloaded RDL; 6 slow controlled reps x3/side; rest as needed
A4. Horse stance isometric hold (keep a vertical torso and knees
tracking out, just go as low as you can comfortbly hold); 60 seconds
x3; rest as needed
Done
The 20 min amrap was a great warm up...air squats were helpful...made me more aware of some of my unevenness and good to work on tension while moving slower. I love back extensions and have been doing them in my warm up for awhile. Double unders...it's been awhile since I have worked on them and they were not great today. Just the getting out of breath and getting tense problem. The A series was good stuff, horse stance hold for 60 seconds was for real. Thanks!
Wednesday, June 22, 2016
June 22, 2016
Daily score: 6 (sore traps)
Workout:
A. Negative strict hollow body pull up; accumulate 35 reps on slow
controlled tempo not for time
35
B. False grip isometric hold at top of pull up on rings; amsap x4; rest 2 min
20,20,20,20
C. Ring thing strict muscle ups; accumulate 20 slow controlled reps
(weighted if needed)
20 unweighted
D. Hanging straight leg raises @41x2; amrap unbroken x4; rest 2 min
4,3,4,4
E1. Side plank press ups; 10 reps + 10 sec hold x5/side; rest 30 sec
E2. Hollow body rock; 30 seconds x5; rest 30 sec
E3. Arch body reps; 10 reps + 10 sec isometric hold x5; rest 90 seconds
Done
+
assault bike 15 min easy
Done
Pull ups felt slightly stronger at the bottom this week. I did sets of 5. The support holds are hard but waaaaay better this week without the ab cramping :). Ring thing mu's are a work in progress...I can pull low but notice that I start to turn over before the rings are all the way to my body...trying hard to go slow and controlled and not throw my head through to make up for lack of strength. Leg raises are HARD but I feel like all these reps were quality. The 'E' series was tough...mentally too...but again, way better without the abs cramping. I just found out my 93 year old grandma had a bad stroke this morning...so sad. She has been so feisty and we all adore her. She may not recover so I may be going out of town to her funeral this weekend. I plan to take a rest day tomorrow and then if I can get saturday's planned programming by friday morning I will do it Friday and basically have 2 'outdoor days' saturday and sunday just in case I have to leave town. Thanks Max!
Workout:
A. Negative strict hollow body pull up; accumulate 35 reps on slow
controlled tempo not for time
35
B. False grip isometric hold at top of pull up on rings; amsap x4; rest 2 min
20,20,20,20
C. Ring thing strict muscle ups; accumulate 20 slow controlled reps
(weighted if needed)
20 unweighted
D. Hanging straight leg raises @41x2; amrap unbroken x4; rest 2 min
4,3,4,4
E1. Side plank press ups; 10 reps + 10 sec hold x5/side; rest 30 sec
E2. Hollow body rock; 30 seconds x5; rest 30 sec
E3. Arch body reps; 10 reps + 10 sec isometric hold x5; rest 90 seconds
Done
+
assault bike 15 min easy
Done
Pull ups felt slightly stronger at the bottom this week. I did sets of 5. The support holds are hard but waaaaay better this week without the ab cramping :). Ring thing mu's are a work in progress...I can pull low but notice that I start to turn over before the rings are all the way to my body...trying hard to go slow and controlled and not throw my head through to make up for lack of strength. Leg raises are HARD but I feel like all these reps were quality. The 'E' series was tough...mentally too...but again, way better without the abs cramping. I just found out my 93 year old grandma had a bad stroke this morning...so sad. She has been so feisty and we all adore her. She may not recover so I may be going out of town to her funeral this weekend. I plan to take a rest day tomorrow and then if I can get saturday's planned programming by friday morning I will do it Friday and basically have 2 'outdoor days' saturday and sunday just in case I have to leave town. Thanks Max!
Tuesday, June 21, 2016
June 21, 2016
Daily score: 8
Workout:
A. Squat clean; build to a tough single
143
B. OHS; 2, 2, 2; rest 2 min
103,108,113
+
27-21-15-9
row calories
thrusters 65#
12:30
+
C1. Single leg RDL; 10-12x4; rest 1 min (ensure good spinal mechanics
as you were cued by the coach)
C2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
C3. Standing hip CARs; 2 reps per leg x4; rest 1 min
Done
The heavy single clean at 143 was the most beautiful 143 I have ever done. I know in the past it has been more of a sloppy grind so today was really satisfying. I would have tried more if you had said to max out but stopped here because I had failed it one time (stuck in bottom). OHS were oddly easier at 113 than the lighter weights...that was weird. The WOD was fine until the thrusters :), they felt heavier today than they did yesterday- which is a good thing! I did the last 9 unbroken and that was my goal so I was happy. 'C' series was good. Thanks!
Workout:
A. Squat clean; build to a tough single
143
B. OHS; 2, 2, 2; rest 2 min
103,108,113
+
27-21-15-9
row calories
thrusters 65#
12:30
+
C1. Single leg RDL; 10-12x4; rest 1 min (ensure good spinal mechanics
as you were cued by the coach)
C2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
C3. Standing hip CARs; 2 reps per leg x4; rest 1 min
Done
The heavy single clean at 143 was the most beautiful 143 I have ever done. I know in the past it has been more of a sloppy grind so today was really satisfying. I would have tried more if you had said to max out but stopped here because I had failed it one time (stuck in bottom). OHS were oddly easier at 113 than the lighter weights...that was weird. The WOD was fine until the thrusters :), they felt heavier today than they did yesterday- which is a good thing! I did the last 9 unbroken and that was my goal so I was happy. 'C' series was good. Thanks!
Monday, June 20, 2016
June 20, 2016
Daily score: 8
Workout:
For Time (Cap 20 Minutes)
Partner A: 9-28-14 Reps of:
Thrusters 65 lbs
Pull Ups
Partner B: 5-20-12 Reps of:
Thrusters 65 lbs
C2B Pull Ups
As a Team Complete:
60 Clean and Jerks 95 lbs
19:29
This was a fun one. And I am sad that it is the last. I did part B because my partner was struggling with C2B during the warm up. She has more of an engine than I do, so we had planned the other way but I think this way was our best. I only failed one C2B, I did mostly quick singles and a few doubles, my part took 6 mins and something. Then we traded off doing sets of three on the C and J's. And we finished with :31 to spare :). Success. I have to say, my clean and jerks stayed pretty clean and solid, so thank you! I can really tell I have made progress. Thanks!
Workout:
For Time (Cap 20 Minutes)
Partner A: 9-28-14 Reps of:
Thrusters 65 lbs
Pull Ups
Partner B: 5-20-12 Reps of:
Thrusters 65 lbs
C2B Pull Ups
As a Team Complete:
60 Clean and Jerks 95 lbs
19:29
This was a fun one. And I am sad that it is the last. I did part B because my partner was struggling with C2B during the warm up. She has more of an engine than I do, so we had planned the other way but I think this way was our best. I only failed one C2B, I did mostly quick singles and a few doubles, my part took 6 mins and something. Then we traded off doing sets of three on the C and J's. And we finished with :31 to spare :). Success. I have to say, my clean and jerks stayed pretty clean and solid, so thank you! I can really tell I have made progress. Thanks!
Saturday, June 18, 2016
June 18, 2016
Daily score: 7
Workout:
A. Seated pike lifts; 10 reps x6; rest 1 min
10x6
B. Ring support holds; amsap x5; rest 1 min
15,19,22,22,15
C. Seated PVC band lat pull downs; 10 reps x6; rest 1 min
10x6
D. Hinge rows; 10 reps x5; rest as needed
10x5
+
Assault bike sprint 12 seconds @100%
rest 2 min
x6
rest 8 min
x2 (12 total)
Done- total just over 200 cals
Everything went well...interested to see what is sore tomorrow. Enjoyed the hinge rows again...I remember they really helped increase my strength before...and three in a row used to be hard, now I can do 8 at a time. Thanks!
Workout:
A. Seated pike lifts; 10 reps x6; rest 1 min
10x6
B. Ring support holds; amsap x5; rest 1 min
15,19,22,22,15
C. Seated PVC band lat pull downs; 10 reps x6; rest 1 min
10x6
D. Hinge rows; 10 reps x5; rest as needed
10x5
+
Assault bike sprint 12 seconds @100%
rest 2 min
x6
rest 8 min
x2 (12 total)
Done- total just over 200 cals
Everything went well...interested to see what is sore tomorrow. Enjoyed the hinge rows again...I remember they really helped increase my strength before...and three in a row used to be hard, now I can do 8 at a time. Thanks!
Friday, June 17, 2016
June 17, 2016
Daily score: 8
Workout:
11 Minute AMRAP
5 Deadlift 155 lbs
20 Partner Wall Balls 9ft (10 Each Passing the Ball back and forth) - 14 lbs
12 Alternating Burpees Over the Bar
5 Deadlift 155 lbs
20 Partner Wall Balls 9ft (10 Each Passing the Ball back and forth) - 14 lbs
12 Alternating Burpees Over the Bar
293 reps (7 rounds and then one round through 9 burpees)
I actually had fun on this one. Every other wall ball turns out to be my perfect pace of wall balls ;). And I already love burpees. Clearing the bar was the hardest part. DLs were nothing. We never stopped moving. We could have smoothed up our transitions here and there but not enough to make a huge difference. Happy with our effort. I worked on some handstand drills after: total 9 wall walks, 9 frog stand holds, 9 rebalancing full handstands, and some hollow/arch body kipping practice. Thanks!
Wednesday, June 15, 2016
June 15, 2016
Daily score: 7
Workout:
A. Negative strict hollow body pull up; accumulate 30 reps on slow
controlled tempo not for time
30
B. False grip isometric hold at top of pull up on rings; amsap x3; rest 2 min
10,15,15
C. Ring thing strict muscle ups; accumulate 15 slow controlled reps
(weighted if needed)
15 unweighted
D. HAnging straight leg raises @41x2; amrap unbroken x3; rest 2 min
4,4,3
E1. Side plank press ups; 10 reps + 10 sec hold x5/side; rest 30 sec
E2. Hollow body rock; 30 seconds x5; rest 30 sec
E3. Arch body reps; 10 reps + 10 sec isometric hold x5; rest 90 seconds
Done
+
assault bike 15 min easy
152 cals
Felt better today...legs feeling like they are gonna be sore tomorrow. Starting with the pull up negatives my right abs were crampy or pulling weird or something. Tried to stretch it out but feels to deep. Didn't keep me from doing anything, just annoying. False grip holds were limited by abs being able to keep hollow body and pinching at the wrists. Ring thing mu's were a good thing- figured out that if I pull more aggressively and harder and fast (as compared to my slow controlled graceful shit) I can pull below the sternum. I didn't add weight because I wanted to focus on pulling to the correct spot. Straight leg raises were hard at that tempo and demonstrated why gymnastics training is so frustrating: the first rep is so good and perfect and then they each get just a little more messed up as you go. The E series was good, challenging...abs cramped on the hollow body rocks some. AD was fine. Thanks!
Workout:
A. Negative strict hollow body pull up; accumulate 30 reps on slow
controlled tempo not for time
30
B. False grip isometric hold at top of pull up on rings; amsap x3; rest 2 min
10,15,15
C. Ring thing strict muscle ups; accumulate 15 slow controlled reps
(weighted if needed)
15 unweighted
D. HAnging straight leg raises @41x2; amrap unbroken x3; rest 2 min
4,4,3
E1. Side plank press ups; 10 reps + 10 sec hold x5/side; rest 30 sec
E2. Hollow body rock; 30 seconds x5; rest 30 sec
E3. Arch body reps; 10 reps + 10 sec isometric hold x5; rest 90 seconds
Done
+
assault bike 15 min easy
152 cals
Felt better today...legs feeling like they are gonna be sore tomorrow. Starting with the pull up negatives my right abs were crampy or pulling weird or something. Tried to stretch it out but feels to deep. Didn't keep me from doing anything, just annoying. False grip holds were limited by abs being able to keep hollow body and pinching at the wrists. Ring thing mu's were a good thing- figured out that if I pull more aggressively and harder and fast (as compared to my slow controlled graceful shit) I can pull below the sternum. I didn't add weight because I wanted to focus on pulling to the correct spot. Straight leg raises were hard at that tempo and demonstrated why gymnastics training is so frustrating: the first rep is so good and perfect and then they each get just a little more messed up as you go. The E series was good, challenging...abs cramped on the hollow body rocks some. AD was fine. Thanks!
Tuesday, June 14, 2016
June 14, 2016
Daily score: 5
Workout:
A. Squat snatch; build to a tough single
100
B. OHS; 3x3; rest 2 min
93, 93, 98
C. Front squat @22x1; 3x3; rest 2 min
103, 113, 113
+
For time:
1k row
100 wall balls
500m row
10 squat clean 135#
26:30 (1k 4:22, wbs 6:38, 500m 2:12, 2:14 to get 1st clean, then: 1:04, 1:26, 2:20, 1:19, 1:03, :58, :52, :48, :40)
+
D1. Single leg RDL; 10-12x4; rest 1 min (ensure good spinal mechanics
as you were cued by the coach)
D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
D3. Standing hip CARs; 2 reps per leg x4; rest 1 min
Done
I don't know what happened today. I do know I really wanted a nap and was having a hard time staying awake at work in the afternoon. But it was a kinda boring day and I was motivated to get to the gym and move. It was crazy how heavy everything felt and how slow I felt. 100 was the best I could put together snatching. I was failing out in front, I think maybe my shoulders were still just tight from the weekend? Who knows...I'm kinda theorizing for answers for why I struggled today when maybe just saying it was an 'off day' is better. OHS felt wobbly. Front squats felt better. I am feeling stronger coming out of the pause. The WOD was fine until the cleans. Well, looking at the time now I see I should have been faster on the WBs too. I failed my first and 4th attempt on the cleans. Each one was a struggle. I basically attempted one every minute or so and it definitely got easier as I got control of my breath. The D series was good. Glad I made it through this one...maybe just because I haven't been sleeping well or didn't eat enough...I am full and tired now. Thanks!
Workout:
A. Squat snatch; build to a tough single
100
B. OHS; 3x3; rest 2 min
93, 93, 98
C. Front squat @22x1; 3x3; rest 2 min
103, 113, 113
+
For time:
1k row
100 wall balls
500m row
10 squat clean 135#
26:30 (1k 4:22, wbs 6:38, 500m 2:12, 2:14 to get 1st clean, then: 1:04, 1:26, 2:20, 1:19, 1:03, :58, :52, :48, :40)
+
D1. Single leg RDL; 10-12x4; rest 1 min (ensure good spinal mechanics
as you were cued by the coach)
D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
D3. Standing hip CARs; 2 reps per leg x4; rest 1 min
Done
I don't know what happened today. I do know I really wanted a nap and was having a hard time staying awake at work in the afternoon. But it was a kinda boring day and I was motivated to get to the gym and move. It was crazy how heavy everything felt and how slow I felt. 100 was the best I could put together snatching. I was failing out in front, I think maybe my shoulders were still just tight from the weekend? Who knows...I'm kinda theorizing for answers for why I struggled today when maybe just saying it was an 'off day' is better. OHS felt wobbly. Front squats felt better. I am feeling stronger coming out of the pause. The WOD was fine until the cleans. Well, looking at the time now I see I should have been faster on the WBs too. I failed my first and 4th attempt on the cleans. Each one was a struggle. I basically attempted one every minute or so and it definitely got easier as I got control of my breath. The D series was good. Glad I made it through this one...maybe just because I haven't been sleeping well or didn't eat enough...I am full and tired now. Thanks!
Thursday, June 9, 2016
June 9, 2016
Daily score: 7
Workout:
Competition workout:
30 Minute AMRAP (Partners Switch Every 25 Calories)
250 Calorie Row Then…
3 Rounds:
30 Overhead Squat 65 lbs.
30 Toes to Bar
30 Box Jumps Overs 20”
561 reps (back to the rower for 41 cals)
This was a blur. I was completely spent by the end thanks to my relentless partner who never backed off. I rowed first and did 20 of the OHS each round, she did most the t2b and I don't even remember the box jumps. All I know is when they said get back on the rower I was shocked and nearly died rowing again! But it was fun and I am so glad I went into it rested. I was spent after so did not do anything extra. Just ate :). Thanks!
Workout:
Competition workout:
30 Minute AMRAP (Partners Switch Every 25 Calories)
250 Calorie Row Then…
3 Rounds:
30 Overhead Squat 65 lbs.
30 Toes to Bar
30 Box Jumps Overs 20”
561 reps (back to the rower for 41 cals)
This was a blur. I was completely spent by the end thanks to my relentless partner who never backed off. I rowed first and did 20 of the OHS each round, she did most the t2b and I don't even remember the box jumps. All I know is when they said get back on the rower I was shocked and nearly died rowing again! But it was fun and I am so glad I went into it rested. I was spent after so did not do anything extra. Just ate :). Thanks!
Tuesday, June 7, 2016
June 7, 2016
Daily score: 6 (sore shoulders)
Workout:
A. Squat snatch; 10 singles @77-88% 1rm; rest 90 seconds
88# x 10
B. Front squat; 3, 2, 1; rest 2 min
138,143,153
C. Clean grip 3" deficit deadlift @31x1; 2-3x5; rest 2 min
153x3
163x3
173x3
183x3
193x3
D1. Single leg good mornings; 10-12x4; rest 1 min
10/leg x 4
D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
4/leg x 4
D3. Standing hip CARs; 2 reps per leg x4; rest 1 min
2/side x 4
+
For time:
15 squat clean 135#
30 cals assault bike
45 wall balls
18:12 (13:08 cleans, 2:17 bike)
Very satisfying workout. Took awhile and was hot but I feel good about all of it, like progress is being made. I stayed on the light side in the snatches because my shoulders are still so sore, focused on technique. Front squats felt solid, keeping low back tight, but upper back does give at the heavier weights. DL's went well, no pain in the hip/butt which is awesome. 'D' series took a lot of concentration. The coach crituqued my single leg DLs and suggested I do them unloaded and beside the wall allowing the up leg to go back but keeping the hips level. She said the way I was doing them with the knees together and 15# bar I was rounding my back and I have to admit I think I was. The WOD was super satisfying because I didn't fail any of the 135 reps (which is 95% my 1rm squat clean). I know they took me awhile and they were each a struggle but I know they are way improved. I am learning that the key is catching over my center of gravity (not out front) and mostly tension in my back/core in the bottom. I wanna even say some of the last ones were my best. It made me happy. Also...I am decidedly less afraid of wall balls after doing Karen with you. I think I realized I had been being a bit of a baby and now I have a better self talk about them. I did 22, 13,10. Some of the time in the WOD was transitions...class was going on and I had to be pretty spread out. Thanks!
Workout:
A. Squat snatch; 10 singles @77-88% 1rm; rest 90 seconds
88# x 10
B. Front squat; 3, 2, 1; rest 2 min
138,143,153
C. Clean grip 3" deficit deadlift @31x1; 2-3x5; rest 2 min
153x3
163x3
173x3
183x3
193x3
D1. Single leg good mornings; 10-12x4; rest 1 min
10/leg x 4
D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
4/leg x 4
D3. Standing hip CARs; 2 reps per leg x4; rest 1 min
2/side x 4
+
For time:
15 squat clean 135#
30 cals assault bike
45 wall balls
18:12 (13:08 cleans, 2:17 bike)
Very satisfying workout. Took awhile and was hot but I feel good about all of it, like progress is being made. I stayed on the light side in the snatches because my shoulders are still so sore, focused on technique. Front squats felt solid, keeping low back tight, but upper back does give at the heavier weights. DL's went well, no pain in the hip/butt which is awesome. 'D' series took a lot of concentration. The coach crituqued my single leg DLs and suggested I do them unloaded and beside the wall allowing the up leg to go back but keeping the hips level. She said the way I was doing them with the knees together and 15# bar I was rounding my back and I have to admit I think I was. The WOD was super satisfying because I didn't fail any of the 135 reps (which is 95% my 1rm squat clean). I know they took me awhile and they were each a struggle but I know they are way improved. I am learning that the key is catching over my center of gravity (not out front) and mostly tension in my back/core in the bottom. I wanna even say some of the last ones were my best. It made me happy. Also...I am decidedly less afraid of wall balls after doing Karen with you. I think I realized I had been being a bit of a baby and now I have a better self talk about them. I did 22, 13,10. Some of the time in the WOD was transitions...class was going on and I had to be pretty spread out. Thanks!
Sunday, June 5, 2016
June 5, 2016
Daily score: 6 (sore upper body)
Workout:
Repeated Everyday Warrior WOD
15 min AMRAP
100 Double Unders
30 Snatches 45lbs
80 Double Unders
25 Snatches 75lbs
60 Double Unders
20 Snatches 95 lbs
40 Double Unders
15 Snatches 115 lbs
20 Double Unders
AMRAP Snatches @ 135 lbs
355 reps, made it through the 40 DU's
Legs felt great this morning, no soreness. Upper body was sore, mostly shoulders and neck I think from biking. I did a thorough warm up. So glad we repeated this...I learned a lot about myself and how to approach heavier lifts under pressure. Last time I was pumped and excited and nervous and in a hurry and below all of that I had a low level lack of confidence with the 95#'s...like I let myself think it was too heavy to hit 20 times. This time I stayed calm and focused and didn't leave any room in my head for missing a weight I know I can hit any day of the week. I didn't look at the clock. I just did one rep, took a few deep breaths, tightened my belt and hit another, all the way until 13 reps. Then Amy alternated with me. So she did 4 and I did 16 and we didn't miss any! I had about 2 minutes to get 115 and my only regret is I should have rested until the last 30 seconds rather than trying it right away. I tried 3 times, my first was the closest. Got under it fine but shoulders were giving out. Great experience though and now I get a day of rest!
Workout:
Repeated Everyday Warrior WOD
15 min AMRAP
100 Double Unders
30 Snatches 45lbs
80 Double Unders
25 Snatches 75lbs
60 Double Unders
20 Snatches 95 lbs
40 Double Unders
15 Snatches 115 lbs
20 Double Unders
AMRAP Snatches @ 135 lbs
355 reps, made it through the 40 DU's
Legs felt great this morning, no soreness. Upper body was sore, mostly shoulders and neck I think from biking. I did a thorough warm up. So glad we repeated this...I learned a lot about myself and how to approach heavier lifts under pressure. Last time I was pumped and excited and nervous and in a hurry and below all of that I had a low level lack of confidence with the 95#'s...like I let myself think it was too heavy to hit 20 times. This time I stayed calm and focused and didn't leave any room in my head for missing a weight I know I can hit any day of the week. I didn't look at the clock. I just did one rep, took a few deep breaths, tightened my belt and hit another, all the way until 13 reps. Then Amy alternated with me. So she did 4 and I did 16 and we didn't miss any! I had about 2 minutes to get 115 and my only regret is I should have rested until the last 30 seconds rather than trying it right away. I tried 3 times, my first was the closest. Got under it fine but shoulders were giving out. Great experience though and now I get a day of rest!
Saturday, June 4, 2016
June 4, 2016
Daily score: 7
Workout:
Outdoor day-
30 miles road bike ride
Gym-
A. Split jerk; 7 singles @80% 1rm; rest 90 seconds
128 x 7
B1. Strict pull ups; amrap unbroken x5; rest 1min
6,4,4,4,4
B2. Negative ring dips; 5 slow controlled reps x5; rest 2 min
5x5
C1. CTB pull ups; 10 reps x4; rest 1 min
10x4
C2. ring support hold; 10 seconds in bottom position + 10 seconds in
top position x4; rest 2 min
10/10 x 4
+
4 rounds for time:
10 hand release push ups
10 TTB
10 S2O 75#
10:49
I had to do my outdoor stuff this am AND workout d/t my dad's availability and the gym schedule...I really wanted to ride with my dad. We got up early to beat the heat and had such a nice time. It was a flat pretty easy 2 hour/30 mile ride. Other than my butt being sore I felt great, it loosened up my legs quite a bit. I went from that to the gym. This gym workout was fun. My abs have been sore all week and I felt them on the strict pull ups. Super happy that I even still have C2B since I haven't done them in forever. They were all over the place and all look a little different, so plenty of room for improvement. I did sets of 2-4. Ring support holds were hard! Especially in the bottom position. The wod was a fun one...I was surprised how the push ups fatigued. Happy with shoulders holding up for the T2B, did sets of 2-3. I had to break up the S2O on the last two rounds. Then I was hungry :). Thanks!
Workout:
Outdoor day-
30 miles road bike ride
Gym-
A. Split jerk; 7 singles @80% 1rm; rest 90 seconds
128 x 7
B1. Strict pull ups; amrap unbroken x5; rest 1min
6,4,4,4,4
B2. Negative ring dips; 5 slow controlled reps x5; rest 2 min
5x5
C1. CTB pull ups; 10 reps x4; rest 1 min
10x4
C2. ring support hold; 10 seconds in bottom position + 10 seconds in
top position x4; rest 2 min
10/10 x 4
+
4 rounds for time:
10 hand release push ups
10 TTB
10 S2O 75#
10:49
I had to do my outdoor stuff this am AND workout d/t my dad's availability and the gym schedule...I really wanted to ride with my dad. We got up early to beat the heat and had such a nice time. It was a flat pretty easy 2 hour/30 mile ride. Other than my butt being sore I felt great, it loosened up my legs quite a bit. I went from that to the gym. This gym workout was fun. My abs have been sore all week and I felt them on the strict pull ups. Super happy that I even still have C2B since I haven't done them in forever. They were all over the place and all look a little different, so plenty of room for improvement. I did sets of 2-4. Ring support holds were hard! Especially in the bottom position. The wod was a fun one...I was surprised how the push ups fatigued. Happy with shoulders holding up for the T2B, did sets of 2-3. I had to break up the S2O on the last two rounds. Then I was hungry :). Thanks!
June 3, 2016
Daily score: 6 (sore)
Workout:
competition workout:
15 min AMRAP
100 Double Unders
30 Snatches 45lbs
80 Double Unders
25 Snatches 75lbs
60 Double Unders
20 Snatches 95 lbs
40 Double Unders
15 Snatches 115 lbs
20 Double Unders
AMRAP Snatches @ 135 lbs
Got 17 of the 95# snatches
I warmed up for a loooong time because I was still sore this morning. This workout didn't hurt too bad. My partner did all the DU's and I did 10 of the 45# snatches and 16 of the 75# snatches and 15 of the 95# snatches. We are thinking about repeating it tomorrow because we were so close to breaking through the set of 20. I had 4-5 fails that were just dumb because I was excited and rushing and Amy failed a rep too. Also, we felt pretty okay after. Later this day I went stand up paddle boarding for an hour. Felt good to be outside. I definitely feel my abs when I paddle board too. Thanks!
Workout:
competition workout:
15 min AMRAP
100 Double Unders
30 Snatches 45lbs
80 Double Unders
25 Snatches 75lbs
60 Double Unders
20 Snatches 95 lbs
40 Double Unders
15 Snatches 115 lbs
20 Double Unders
AMRAP Snatches @ 135 lbs
Got 17 of the 95# snatches
I warmed up for a loooong time because I was still sore this morning. This workout didn't hurt too bad. My partner did all the DU's and I did 10 of the 45# snatches and 16 of the 75# snatches and 15 of the 95# snatches. We are thinking about repeating it tomorrow because we were so close to breaking through the set of 20. I had 4-5 fails that were just dumb because I was excited and rushing and Amy failed a rep too. Also, we felt pretty okay after. Later this day I went stand up paddle boarding for an hour. Felt good to be outside. I definitely feel my abs when I paddle board too. Thanks!
Wednesday, June 1, 2016
June 1, 2016
Daily score: 5 (sore, so sore, everywhere...and late getting outta work to gym)
Workout:
A1. Negative weighted pull ups @41a1; 2-3x5; rest 1 min
25x3
20x3
20x3
22.5x3
22.5x3
A2. Negative hspu; accumulate 5 slow controlled reps x5; rest 2 min
5x5
B1. Bench press; 10 sets of 3 @83% 1rm; rest 90 sec
103
93
93
93
98x6 sets
B2. Bent over barbell rows; 3-5x10; rest 90 seconds
83x5x10 sets
C. TTB; 15 reps x3; rest 90 seconds
15x3
D1. Side plank; 30 seocnds x4/side; rest 30 sec
30/arm x 4
D2. Hollow body hold; 30 seconds x4; rest 30 sec
15-20 sec x 4
D3. Arch body reps; 10 reps + 10 sec isometric hold x4; rest 90 seconds
10+10 x 4
+
For time:
Row 1k
50 burpees
8:40 (4:12 row)
So sore. Nothing in a bad way though. 'A' series went well. 'B' was sad because 103 felt nearly too heavy by 3 and I didn't have a spot so I had to back off. What I did was tough as it was, right arm lags behind the left. TTB, I did sets of 2-3 and was just happy I could do them and no shoulder pain. 'D' series hurt. That was my best on the hollow body, right abs kept trying to cramp. The the gym closed. They shut doors shortly after class...not that I blame them...and it was late. But sooooo frustrating. So I had to pack up, get cold, pick up my dog, drive home and do the wod at home. Which is a blessing I guess...that have a home gym. But this just re-ignites my desire to build my own 'home' that is a gym I never have to leave. Anyway, I didn't bail on the WOD because I didn't need another reason to beat up on myself today and I was hoping it would help work the soreness out. Row sucked but burpees were satisfying. Glad I did it. The burn felt good. Now off to eat! Thanks!
Workout:
A1. Negative weighted pull ups @41a1; 2-3x5; rest 1 min
25x3
20x3
20x3
22.5x3
22.5x3
A2. Negative hspu; accumulate 5 slow controlled reps x5; rest 2 min
5x5
B1. Bench press; 10 sets of 3 @83% 1rm; rest 90 sec
103
93
93
93
98x6 sets
B2. Bent over barbell rows; 3-5x10; rest 90 seconds
83x5x10 sets
C. TTB; 15 reps x3; rest 90 seconds
15x3
D1. Side plank; 30 seocnds x4/side; rest 30 sec
30/arm x 4
D2. Hollow body hold; 30 seconds x4; rest 30 sec
15-20 sec x 4
D3. Arch body reps; 10 reps + 10 sec isometric hold x4; rest 90 seconds
10+10 x 4
+
For time:
Row 1k
50 burpees
8:40 (4:12 row)
So sore. Nothing in a bad way though. 'A' series went well. 'B' was sad because 103 felt nearly too heavy by 3 and I didn't have a spot so I had to back off. What I did was tough as it was, right arm lags behind the left. TTB, I did sets of 2-3 and was just happy I could do them and no shoulder pain. 'D' series hurt. That was my best on the hollow body, right abs kept trying to cramp. The the gym closed. They shut doors shortly after class...not that I blame them...and it was late. But sooooo frustrating. So I had to pack up, get cold, pick up my dog, drive home and do the wod at home. Which is a blessing I guess...that have a home gym. But this just re-ignites my desire to build my own 'home' that is a gym I never have to leave. Anyway, I didn't bail on the WOD because I didn't need another reason to beat up on myself today and I was hoping it would help work the soreness out. Row sucked but burpees were satisfying. Glad I did it. The burn felt good. Now off to eat! Thanks!
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