Daily score: 8
Workout:
Hatch-
back squats
98x10
108x8
113x6
123x6
133x6
front squats
88x5
103x5
108x5
113x5
+
Diane
21-15-9
DL 155
HSPUs
(7 min time cap)
made it through the 15 hspus
Squats went well. Body is kinda sore all over. I warmed up to the 155 DL slowly to be sure left hami was feeeling good and it was. Funny thing is the HSPUs were the hard part and fatigued. I did the 21 DLs unbroken and went right into the handstand and realized my core/back was too smoked to keep a hollow body...I only got 5 reps and they were messy. I think all this gymanstics really has me wanting to keep a hollow body and when I lose it it's just so unsatisfying. In the past I probably would have just gone fast and crazy and done a bunch of sloppy hspus with an arched back. But instead I did sets of three because that was what I could do keeping things tight. Shoulders got a little smoked too. But mostly core/back. And now I am ready for a day off. Thanks!
Tuesday, August 30, 2016
Sunday, August 28, 2016
August 28, 2016
Daily score: 7 (glutes so sore)
Workout:
A. Hollow body position strict pull ups; accumulate 35 reps not for time
35
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
6-8 attempts all around 15-20 seconds
C. Hip bridge two arm DB bench press; 8-10x3; rest 2 min
35# x 10
40 x 8
40 x 8
D. False grip ring to chest hold; amsap x4; rest 90 seconds
15, 21, 17, 15
E. False grip hang; 20 seconsd x4; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 x 4
F1. Leverage assisted ring plank hold; 30 seconds x4; rest 30 sec
30 x 4
F2. 45 degree externally rotated parallete support hold; 30 seconds
x4; rest 90 secodns
30 x 4
G1. Side plank overarch; 10 reps x4; rest 1 min
10 x 4
G2. Negative vertical body levers; 3 slow controlled reps x4; rest 1 min
3 x 4
Glutes are so sore! I think from the split squats. But it's the good kind of sore, just muscle and equal on both sides which is way better than the weird pain in the right hip or hami insertion on the left that I have had- those things are good for now. I posted the videos to be sure I am hitting the target we are aiming at. I feel like the pull ups are better...you? Shoulder stand was way more challenging while trying to elevate shoulders...you can't see the light of day between the parallete and my shoulders in the video but I swear there was a paper thin space :). Any tips? Is that a good position? Bench was heavy at 40 and right shoulder harder to control. False grip hangs are so hard but getting better...I did all the 20 second ones with feet on the ground but in a hollow. Forearms and shoulders were getting tired out by the time I got to the hangs. Everything else went well...other than this was a long hard workout and anyone watching may not think so, but it is the hardest workout of my week and I love it! This is the stuff that gives me such a respect for gymnastics. Thanks!
Workout:
A. Hollow body position strict pull ups; accumulate 35 reps not for time
35
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
6-8 attempts all around 15-20 seconds
C. Hip bridge two arm DB bench press; 8-10x3; rest 2 min
35# x 10
40 x 8
40 x 8
D. False grip ring to chest hold; amsap x4; rest 90 seconds
15, 21, 17, 15
E. False grip hang; 20 seconsd x4; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 x 4
F1. Leverage assisted ring plank hold; 30 seconds x4; rest 30 sec
30 x 4
F2. 45 degree externally rotated parallete support hold; 30 seconds
x4; rest 90 secodns
30 x 4
G1. Side plank overarch; 10 reps x4; rest 1 min
10 x 4
G2. Negative vertical body levers; 3 slow controlled reps x4; rest 1 min
3 x 4
Glutes are so sore! I think from the split squats. But it's the good kind of sore, just muscle and equal on both sides which is way better than the weird pain in the right hip or hami insertion on the left that I have had- those things are good for now. I posted the videos to be sure I am hitting the target we are aiming at. I feel like the pull ups are better...you? Shoulder stand was way more challenging while trying to elevate shoulders...you can't see the light of day between the parallete and my shoulders in the video but I swear there was a paper thin space :). Any tips? Is that a good position? Bench was heavy at 40 and right shoulder harder to control. False grip hangs are so hard but getting better...I did all the 20 second ones with feet on the ground but in a hollow. Forearms and shoulders were getting tired out by the time I got to the hangs. Everything else went well...other than this was a long hard workout and anyone watching may not think so, but it is the hardest workout of my week and I love it! This is the stuff that gives me such a respect for gymnastics. Thanks!
Saturday, August 27, 2016
August 27, 2016
Daily score: 8
B1. Two arm KB front rack rear foot elevated split squats; 6-8x3; rest 1 min
B2. Single leg RDL; 8-10x3; rest 1 min
C1. Hanging straight leg raises; amrap unbroken @2021 tempo x5; rest 1 min
C2. Twisting back extensions; 10 reps x5; rest 1 min
Workout:
A. Snatch; 1.1.1.1.1x5; rest 15 sec/rest 2 min (82-92% 1rm for all)
93
93- failed 4th rep
93
98
103- failed 2nd and 3rd rep so stopped and dropped wt
93- failed 2nd rep so did 6
B1. Two arm KB front rack rear foot elevated split squats; 6-8x3; rest 1 min
26# KBs x 6 x 3
B2. Single leg RDL; 8-10x3; rest 1 min
PVC pipe x 10 x 3
C1. Hanging straight leg raises; amrap unbroken @2021 tempo x5; rest 1 min
8,7,7,7,7
C2. Twisting back extensions; 10 reps x5; rest 1 min
10x5
+
row sprints:
10 seconds @100% effort
rest 1 min
x18
row sprints:
10 seconds @100% effort
rest 1 min
x18
Total 82 cals for all 18 sprints
Snatching heavy like that with short rest is hard but I love it. Even though I failed a lot today I feel like I made progress and am learning my weaknesses. I failed the 4th rep on the second set (the one videoed) and I failed some at 103 so backed off the weight. Backing down to 93 felt light and I failed that second rep behind me so I did one extra. The rest of the workout went well and uneventful. Thanks!
Friday, August 26, 2016
August 26, 2016
Daily score: 5 (tired from night shifts, kinda sore)
Workout:
Hatch squats-
Back squat:
10x98
8x108
8x113
8x123
Front squat:
5x88
5x93
5x103
5x103
+
7 min amrap:
1 hang power clean (105)
10 du
2 hpc
20 du
3 hpc
30 du
...and upward
I made it to 41 of the 60 DU's
I was tired and felt physically heavy but made it through this one. The last couple sets of back squats were probably the hardest part. Well, and breathing on the DU's...I did sets of 10 the whole way.
Thursday, August 25, 2016
August 25, 2016
Daily score: 7 (sore quads)
Workout:
A. Snatch; 7 singels @82% 1rm, 4 singles @90+% 1rm; rest 1 min
93x7, 98, 103, 108, 113 fail, 113
B. False grip ring to chest hold; amsap x4; rest 90 seconds
15,20,15,14
C. False grip hang; 20 seconsd x4; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 no feet, 20x3 with feet
D1. Leverage assisted ring plank hold; 30 seconds x4; rest 30 sec
30x4
D2. 45 degree externally rotated parallete support hold; 30 seconds
x4; rest 90 secodns
30x4
E1. Side plank overarch; 10 reps x4; rest 1 min
10x4
E2. Negative vertical body levers; 3 slow controlled reps x4; rest 1 min
3x4
This was a fun workout. Left quad is super tight/sore. Legs have been pretty sore since squats on Tuesday. Snatching felt good...it's my arms/shoulders that give as the weight goes up. Everything else was uneventful other than I learned taping my wrists helps a lot on the false grip hangs. Thanks!
Workout:
A. Snatch; 7 singels @82% 1rm, 4 singles @90+% 1rm; rest 1 min
93x7, 98, 103, 108, 113 fail, 113
B. False grip ring to chest hold; amsap x4; rest 90 seconds
15,20,15,14
C. False grip hang; 20 seconsd x4; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 no feet, 20x3 with feet
D1. Leverage assisted ring plank hold; 30 seconds x4; rest 30 sec
30x4
D2. 45 degree externally rotated parallete support hold; 30 seconds
x4; rest 90 secodns
30x4
E1. Side plank overarch; 10 reps x4; rest 1 min
10x4
E2. Negative vertical body levers; 3 slow controlled reps x4; rest 1 min
3x4
This was a fun workout. Left quad is super tight/sore. Legs have been pretty sore since squats on Tuesday. Snatching felt good...it's my arms/shoulders that give as the weight goes up. Everything else was uneventful other than I learned taping my wrists helps a lot on the false grip hangs. Thanks!
Tuesday, August 23, 2016
August 23, 2016
Daily score: 9
Workout:
Back squats:
10 at 98
8 at 115
6 at 123
4 at 133
Front squats:
5 at 88
5 at 103
5 at 103
5 at 103
+
12 min amrap: (split with partner, run together)
Run/row 400m
27 push press 65#
27 pull ups
Run/row 400m
21 push press
21 pulls ups
Run/row 400m
15 push press
15 pull ups
Run/row 400m
9 push press
9 pull ups
We nearly finished the last 400m
So...at the beginning of class they said to base the numbers off 90% of my 1rm squat. I think this made it much more doable and I was able to keep good form. Legs were shaky by the end though and I know I will be sore. The wod was okay, my partner was incredible and I held her back so I rowed the all but the 1st 400m while she ran and I did all butterfly pull ups but they were clunky today. Push press was like nothing. I was tired. Thanks!
Workout:
Back squats:
10 at 98
8 at 115
6 at 123
4 at 133
Front squats:
5 at 88
5 at 103
5 at 103
5 at 103
+
12 min amrap: (split with partner, run together)
Run/row 400m
27 push press 65#
27 pull ups
Run/row 400m
21 push press
21 pulls ups
Run/row 400m
15 push press
15 pull ups
Run/row 400m
9 push press
9 pull ups
We nearly finished the last 400m
So...at the beginning of class they said to base the numbers off 90% of my 1rm squat. I think this made it much more doable and I was able to keep good form. Legs were shaky by the end though and I know I will be sore. The wod was okay, my partner was incredible and I held her back so I rowed the all but the 1st 400m while she ran and I did all butterfly pull ups but they were clunky today. Push press was like nothing. I was tired. Thanks!
Sunday, August 21, 2016
August 21, 2016
Daily score: 9
Workout:
A. Hollow body position strict pull ups; accumulate 30 reps not for time
30 in sets of 3
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
5 one minute holds
C. Hip bridge two arm DB bench press; 10-12x3; rest 2 min
25x12
30x12
35x12
D. False grip ring to chest hold; amsap x3; rest 90 seconds
15 painful seconds x 3
E. False grip hang; 20 seconsd x3; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 x 3 with feet assist
F1. Leverage assisted ring plank hold; 30 seconds x3; rest 30 sec
30 x 3
F2. 45 degree externally rotated parallete support hold; 30 seconds
x3; rest 90 secodns
30x3
G1. Side plank overarch; 10 reps x3; rest 1 min
10/side x 3
G2. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min
3x3
This was a hard but satisfying 90 minutes. Pull ups are much improved. Shoulder stand felt great just got long upside down but now after I think I did it wrong and cheated because I let my shoulders rest on the parallettes...that's not right is it? Everything else was about the same as last time...wrists more sore from false grip is all. Thanks!
Workout:
A. Hollow body position strict pull ups; accumulate 30 reps not for time
30 in sets of 3
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
5 one minute holds
C. Hip bridge two arm DB bench press; 10-12x3; rest 2 min
25x12
30x12
35x12
D. False grip ring to chest hold; amsap x3; rest 90 seconds
15 painful seconds x 3
E. False grip hang; 20 seconsd x3; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 x 3 with feet assist
F1. Leverage assisted ring plank hold; 30 seconds x3; rest 30 sec
30 x 3
F2. 45 degree externally rotated parallete support hold; 30 seconds
x3; rest 90 secodns
30x3
G1. Side plank overarch; 10 reps x3; rest 1 min
10/side x 3
G2. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min
3x3
This was a hard but satisfying 90 minutes. Pull ups are much improved. Shoulder stand felt great just got long upside down but now after I think I did it wrong and cheated because I let my shoulders rest on the parallettes...that's not right is it? Everything else was about the same as last time...wrists more sore from false grip is all. Thanks!
Saturday, August 20, 2016
August 20, 2016
Daily score: 9
Workout:
A. Snatch; 1.1.1.1.1x5; rest 15 sec/rest 2 min (80-90% 1rm for all)
93x5x5
B1. Two arm KB front rack rear foot elevated split squats; 6-8x2; rest 1 min
26# KBS x 6/leg x 2
B2. Single leg RDL; 8-10x2; rest 1 min
PVC pipe x 10/leg x 2
C1. Hanging straight leg raises; amrap unbroken @2021 tempo x4; rest 1 min
7,5,6,6
C2. Twisting back extensions; 10 reps x4; rest 1 min
10x4
+
row sprints:
10 seconds @100% effort
rest 1 min
x15
All between 50-60m (rolled to about 70m)
I was stoked to not miss any of the snatches. That was a challenging series and great practice and staying tight and balanced and focused. The split squats were hard! Heavy. And harder for the left leg a bit...that hami still seems slightly off. Leg raises felt good as did the back extensions. Rowing wasn't bad at all. I do feel like my legs are gonna be sore though. Oh- I missed class workout yesterday because the gym was closed! The whole place is out in Bend for a competition this weekend it seems. So schedule shifted a bit, which is good because I need Monday off due to a 13 hour shift at work. Thanks!
Workout:
A. Snatch; 1.1.1.1.1x5; rest 15 sec/rest 2 min (80-90% 1rm for all)
93x5x5
B1. Two arm KB front rack rear foot elevated split squats; 6-8x2; rest 1 min
26# KBS x 6/leg x 2
B2. Single leg RDL; 8-10x2; rest 1 min
PVC pipe x 10/leg x 2
C1. Hanging straight leg raises; amrap unbroken @2021 tempo x4; rest 1 min
7,5,6,6
C2. Twisting back extensions; 10 reps x4; rest 1 min
10x4
+
row sprints:
10 seconds @100% effort
rest 1 min
x15
All between 50-60m (rolled to about 70m)
I was stoked to not miss any of the snatches. That was a challenging series and great practice and staying tight and balanced and focused. The split squats were hard! Heavy. And harder for the left leg a bit...that hami still seems slightly off. Leg raises felt good as did the back extensions. Rowing wasn't bad at all. I do feel like my legs are gonna be sore though. Oh- I missed class workout yesterday because the gym was closed! The whole place is out in Bend for a competition this weekend it seems. So schedule shifted a bit, which is good because I need Monday off due to a 13 hour shift at work. Thanks!
Friday, August 19, 2016
August 18, 2016
Daily score: 9
Workout:
A. Snatch; 7 singels @80% 1rm, 4 singles @88+% 1rm; rest 1 min
7 at 90#
4 at 99#
B. False grip ring to chest hold; amsap x3; rest 90 seconds
15 sec x 3
C. False grip hang; 20 seconsd x3; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 sec no feet
15 sec no feet x 5 sec feet
20 sec with feet
D1. Leverage assisted ring plank hold; 30 seconds x3; rest 30 sec
30 x 3
D2. 45 degree externally rotated parallete support hold; 30 seconds
x3; rest 90 secodns
30 x 3
E1. Side plank overarch; 10 reps x3; rest 1 min
10 x 3/side
E2. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min
3 x 3
Felt so good to snatch. I didn't have any misses but I must say I felt rusty and 99 felt heavy. Right shoulder doesn't love the overhead squat portion but that really isn't anything new and not bad enough to call an injury. Wow...lot's of room to improve false grip endurance! My baby soft wrists were screaming. Hoping building up some thicker skin there will help. Also noticed the right shoulder has a harder time hanging in the false grip...it rolls forward or something. The leverage assisted plank holds were interesting...not sure if this is a good thing that you intended and need to strengthen or a bad thing but: with that strap around my forearm and then leaning forward over the rings I felt a ton of tension in the elbow cubit...kinda where my elbows are double jointed. I think the strap holds the forearm in place and then the upper arm slides over. Makes sense? I should have taken a video. It wasn't pain really but very tight. The parallete holds are hard but good as are the side planks. The negative vertical body levers were awesome! So hard...but cool. Thanks!
Workout:
A. Snatch; 7 singels @80% 1rm, 4 singles @88+% 1rm; rest 1 min
7 at 90#
4 at 99#
B. False grip ring to chest hold; amsap x3; rest 90 seconds
15 sec x 3
C. False grip hang; 20 seconsd x3; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 sec no feet
15 sec no feet x 5 sec feet
20 sec with feet
D1. Leverage assisted ring plank hold; 30 seconds x3; rest 30 sec
30 x 3
D2. 45 degree externally rotated parallete support hold; 30 seconds
x3; rest 90 secodns
30 x 3
E1. Side plank overarch; 10 reps x3; rest 1 min
10 x 3/side
E2. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min
3 x 3
Felt so good to snatch. I didn't have any misses but I must say I felt rusty and 99 felt heavy. Right shoulder doesn't love the overhead squat portion but that really isn't anything new and not bad enough to call an injury. Wow...lot's of room to improve false grip endurance! My baby soft wrists were screaming. Hoping building up some thicker skin there will help. Also noticed the right shoulder has a harder time hanging in the false grip...it rolls forward or something. The leverage assisted plank holds were interesting...not sure if this is a good thing that you intended and need to strengthen or a bad thing but: with that strap around my forearm and then leaning forward over the rings I felt a ton of tension in the elbow cubit...kinda where my elbows are double jointed. I think the strap holds the forearm in place and then the upper arm slides over. Makes sense? I should have taken a video. It wasn't pain really but very tight. The parallete holds are hard but good as are the side planks. The negative vertical body levers were awesome! So hard...but cool. Thanks!
Friday, August 12, 2016
August 11 and 12, 2016
Daily score: 9/9
Workout:
Thursday- stand up paddle boarding 1 hour
Friday-
5 singles of clean pull followed by squat clean
83,93,103,113,123
Warm up then 5 attempts for a 1rm back squat
155, 165, 175, 180, 185 (5# pr)
+
20 min partner workout:
100 box jump overs 20"
100 pull ups
100 single arm db push press #35
100 cal row
we made it to 97 of the 100 cal row
Paddle boarding with friends was awesome...we sprinted the first bit and took the second half easy. It was a gorgeous sunny day.
I was happy to hit 185 as a back squat after all the lower body hold ups. At least it's not a step back and it was a good solid rep. The last 180 I remember was at the old CFHV with a spotter and maybe to 90 degrees but probably mostly a butt raise and back extension. So this was better! The exciting thing about this workout was that I got my butterfly pull ups during the WOD! I'd have some tips on them last week and it all just clicked. What is cool is that they actually feel better on my shoulder and my grip. And I'm doing them with a hollow body legs together so hopefully they are healthy :). Yes, I just laughed at that comment. Anyway...still felt like a light day as far as volume. Thanks!
Workout:
Thursday- stand up paddle boarding 1 hour
Friday-
5 singles of clean pull followed by squat clean
83,93,103,113,123
Warm up then 5 attempts for a 1rm back squat
155, 165, 175, 180, 185 (5# pr)
+
20 min partner workout:
100 box jump overs 20"
100 pull ups
100 single arm db push press #35
100 cal row
we made it to 97 of the 100 cal row
Paddle boarding with friends was awesome...we sprinted the first bit and took the second half easy. It was a gorgeous sunny day.
I was happy to hit 185 as a back squat after all the lower body hold ups. At least it's not a step back and it was a good solid rep. The last 180 I remember was at the old CFHV with a spotter and maybe to 90 degrees but probably mostly a butt raise and back extension. So this was better! The exciting thing about this workout was that I got my butterfly pull ups during the WOD! I'd have some tips on them last week and it all just clicked. What is cool is that they actually feel better on my shoulder and my grip. And I'm doing them with a hollow body legs together so hopefully they are healthy :). Yes, I just laughed at that comment. Anyway...still felt like a light day as far as volume. Thanks!
Wednesday, August 10, 2016
August 9, 2016
Daily score: 8 (left hami/back injury is back to 100%!)
Workout:
A) Snatch complex: 1 snatch pull, snatch, hang snatch, 7 complexes resting 2 mins
75#x7 complexes
B) split jerk 3.3.3.2.1.1.1, every 2 mins
118x3
123x3
128x3
138x2
148x1
158x1
163x1
+
12 min amrap:
Run 800m
50 pull ups
40 box over jumps
30 push press 75#
Max t2b with remaining time
I got to 8 of the push press. I did 20 of the pulls ups strict and kipped 30.
It's been forever since I snatched and right shoulder wasn't liking it. So I stayed light and tried to work off the dust. Split jerks felt great. Everything felt light until right around 150. AMRAP again wasn't that bad. Pull ups took awhile. I didn't want to kip that many because I was concerned about irritating my shoulder, but strict got worn out so I kipped the last 30 and felt fine. Jumped all the box jumps. It's funny that my shins are sore from just two days of very little running. Thanks!
Workout:
A) Snatch complex: 1 snatch pull, snatch, hang snatch, 7 complexes resting 2 mins
75#x7 complexes
B) split jerk 3.3.3.2.1.1.1, every 2 mins
118x3
123x3
128x3
138x2
148x1
158x1
163x1
+
12 min amrap:
Run 800m
50 pull ups
40 box over jumps
30 push press 75#
Max t2b with remaining time
I got to 8 of the push press. I did 20 of the pulls ups strict and kipped 30.
It's been forever since I snatched and right shoulder wasn't liking it. So I stayed light and tried to work off the dust. Split jerks felt great. Everything felt light until right around 150. AMRAP again wasn't that bad. Pull ups took awhile. I didn't want to kip that many because I was concerned about irritating my shoulder, but strict got worn out so I kipped the last 30 and felt fine. Jumped all the box jumps. It's funny that my shins are sore from just two days of very little running. Thanks!
Tuesday, August 9, 2016
August 8, 2016
Daily score: 8
Workout:
A) 1, 3 second pause below the knee clean EMOM x 10 mins, starting at 85# and working up to 125
B) 5 reps to build to a 1RM front squat
163 (my previous 1RM, failed 168)
+
5 rounds with a partner (20 min time cap):
8 sand bag cleans (45 women, 65 men)
8 sand bag front squats
20 sand bag lunges
11 shoulder to shoulder with sand bag
400m sand bag carry run
We were just shy the last run of completing 5 rounds
Cleans were a good warm up. I was pretty happy with the front squat considering how I have not been able to work legs much for awhile. It was a pretty good solid rep. The wod was fun...and I felt pretty good after, not too beat. Running with that sand bag was the only really sucky part. Neck is a little sore from that today. I do have to say though, I still felt like this was not much volume and I'm not really sore the next day. Thanks!
Workout:
A) 1, 3 second pause below the knee clean EMOM x 10 mins, starting at 85# and working up to 125
B) 5 reps to build to a 1RM front squat
163 (my previous 1RM, failed 168)
+
5 rounds with a partner (20 min time cap):
8 sand bag cleans (45 women, 65 men)
8 sand bag front squats
20 sand bag lunges
11 shoulder to shoulder with sand bag
400m sand bag carry run
We were just shy the last run of completing 5 rounds
Cleans were a good warm up. I was pretty happy with the front squat considering how I have not been able to work legs much for awhile. It was a pretty good solid rep. The wod was fun...and I felt pretty good after, not too beat. Running with that sand bag was the only really sucky part. Neck is a little sore from that today. I do have to say though, I still felt like this was not much volume and I'm not really sore the next day. Thanks!
Sunday, August 7, 2016
August 7, 2016
Daily score: 8
Workout:
A. Push press; 5x5; rest 2 min
93,98,103,108,113
B1. Bench press; 40% 1rm; amrap unbroken x2; rest as needed
53#
22,25
B1. Strict pull ups; 15 accumulated afap x2; rest as needed (perfect form)
15,15
C. Bent over single arm DB rows; 8-10x3; rest 2 min
35x10
40x8
40x8
+
Assault bike 30 seconds @80% effort
Assault bike 20 seconds @90% effort
Assault bike 10 seconds @100% effort
rest 3 min
x5 sets
I worked today and didn't have time to do anything big outside. I know tomorrow is squat/leg heavy so I chose to do this one at home. Feels like it had been forever since I did push press. Felt good to hit 113x5. B and C went well too. I skipped the AD since I don't have a bike and added in 3 sets of 10 GHD sit ups and 10 sets of 10 double unders working on breathing and relaxing. Then I took my dog for a short hike. Thanks!
Workout:
A. Push press; 5x5; rest 2 min
93,98,103,108,113
B1. Bench press; 40% 1rm; amrap unbroken x2; rest as needed
53#
22,25
B1. Strict pull ups; 15 accumulated afap x2; rest as needed (perfect form)
15,15
C. Bent over single arm DB rows; 8-10x3; rest 2 min
35x10
40x8
40x8
+
Assault bike 30 seconds @80% effort
Assault bike 20 seconds @90% effort
Assault bike 10 seconds @100% effort
rest 3 min
x5 sets
I worked today and didn't have time to do anything big outside. I know tomorrow is squat/leg heavy so I chose to do this one at home. Feels like it had been forever since I did push press. Felt good to hit 113x5. B and C went well too. I skipped the AD since I don't have a bike and added in 3 sets of 10 GHD sit ups and 10 sets of 10 double unders working on breathing and relaxing. Then I took my dog for a short hike. Thanks!
Saturday, August 6, 2016
August 6, 2016
Daily score: 6 (right hami pretty tight/sore)
Workout:
Partner wod:
4 rounds-
10 hang power cleans 95
15 pull ups
20 KB overhead lunges 35
25 KBS 35
30 sit ups
Row 400m
22:35
This was easy. Felt like a warm up. Was a let down. But I was annoyed at how I don't string together kipping pull ups very well, not sure if its grip or sore hands or a bad kip or what. Thanks!
Workout:
Partner wod:
4 rounds-
10 hang power cleans 95
15 pull ups
20 KB overhead lunges 35
25 KBS 35
30 sit ups
Row 400m
22:35
This was easy. Felt like a warm up. Was a let down. But I was annoyed at how I don't string together kipping pull ups very well, not sure if its grip or sore hands or a bad kip or what. Thanks!
Friday, August 5, 2016
August 4, 2016
Daily score: 5 (sore)
Workout:
5 mins AD bike
500m row
Crossover symmetry circuit
4 rounds:
10 side to side standing core rotations with barbell between two 45 plates like a lever
rest 30 sec
30 sec hollow body hold
rest 30 sec
30 side plank each arm
rest 1 min
Handstand rebalancing drills
Bar muscle up drills
Thursdays are skill days at the gym and Jenn gives 4-5 different ideas and progressions to work on. I spoke too soon yesterday about not being sore...by the evening I was pretty sore and now the next morning even more sore. Hamstrings, and everything used for push ups. I got through the handstands yesterday and then tore my hand on my first bar muscle up pretty good so I called it a day and tried to roll out my soreness. Glad I have today to rest...hoping I will be good to go saturday morning. Thanks!
Workout:
5 mins AD bike
500m row
Crossover symmetry circuit
4 rounds:
10 side to side standing core rotations with barbell between two 45 plates like a lever
rest 30 sec
30 sec hollow body hold
rest 30 sec
30 side plank each arm
rest 1 min
Handstand rebalancing drills
Bar muscle up drills
Thursdays are skill days at the gym and Jenn gives 4-5 different ideas and progressions to work on. I spoke too soon yesterday about not being sore...by the evening I was pretty sore and now the next morning even more sore. Hamstrings, and everything used for push ups. I got through the handstands yesterday and then tore my hand on my first bar muscle up pretty good so I called it a day and tried to roll out my soreness. Glad I have today to rest...hoping I will be good to go saturday morning. Thanks!
Thursday, August 4, 2016
August 3, 2016
Daily score: 8
Workout:
A)
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 30% dl 1rm
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 40% dl 1rm
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 50% dl 1rm
B)
partner wod, against a 40 minute clock:
150 cal row
then 5 rounds:
15 DL 105 (rx women)
30 push ups
50 air squats
then 5 attempts each at a max clean with remaining time
20:40 on the first part of the wod
Cleans (no fails, all squat cleans); 125, 130, 135, 140, 145 (my 1rm)
I was worried about all the posterior chain, hami work. Part A felt really good but I decided to elevate the DL's for the wod on some 45's so that I wouldn't hurt what is finally healing. This worked really well, and 105 felt light x 15. I didn't have any pulling/pinching. Cleans were solid too. The 145 I hit the very bottom of my squat in the catch and was super happy about being able to keep tension and get up. It was actually a pretty solid lift...knees tracked in a bit on the way up though. Felt good to clean without any pain. Reassuring. I thought this would burn my lungs but with a partner it went fine and I felt good after and am not too sore today (the next morning). Thanks!
Workout:
A)
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 30% dl 1rm
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 40% dl 1rm
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 50% dl 1rm
B)
partner wod, against a 40 minute clock:
150 cal row
then 5 rounds:
15 DL 105 (rx women)
30 push ups
50 air squats
then 5 attempts each at a max clean with remaining time
20:40 on the first part of the wod
Cleans (no fails, all squat cleans); 125, 130, 135, 140, 145 (my 1rm)
I was worried about all the posterior chain, hami work. Part A felt really good but I decided to elevate the DL's for the wod on some 45's so that I wouldn't hurt what is finally healing. This worked really well, and 105 felt light x 15. I didn't have any pulling/pinching. Cleans were solid too. The 145 I hit the very bottom of my squat in the catch and was super happy about being able to keep tension and get up. It was actually a pretty solid lift...knees tracked in a bit on the way up though. Felt good to clean without any pain. Reassuring. I thought this would burn my lungs but with a partner it went fine and I felt good after and am not too sore today (the next morning). Thanks!
Monday, August 1, 2016
August 1, 2016
Daily score: 6 (sore legs, glutes)
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x5/side; rest 1 min bw sides
30x8
25x8x4
B. Strict pull ups; accumulate 50 reps in perfect positions not for time
50
C. Ring support holds; amsap x6; rest 1 min
15,17,17,18,17,18
+
Assault 10 min for max cals
108
Legs were still sore today and butt from riding. Workout felt great though. Focused on good form. Nothing really of note to report. Worked on butterfly kipping with a friend after...it could use a lot of work. Thanks!
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x5/side; rest 1 min bw sides
30x8
25x8x4
B. Strict pull ups; accumulate 50 reps in perfect positions not for time
50
C. Ring support holds; amsap x6; rest 1 min
15,17,17,18,17,18
+
Assault 10 min for max cals
108
Legs were still sore today and butt from riding. Workout felt great though. Focused on good form. Nothing really of note to report. Worked on butterfly kipping with a friend after...it could use a lot of work. Thanks!
July 31, 2016
Daily score: 6 (sore glutes/hami's!)
Workout:
Outdoor day
I went mountain biking today to the same place I went last weekend. This time I went with some experienced friends and got a lot of tips that helped so much. We did the same route I did last week in 2/3 the amount of time, so total about 3 hours of riding. I took some falls but just bruises, nothing hurt. Again, it's so great that biking doesn't bother my injury at all. I did have really sore glutes and not as bad hami's this morning but I think biking helped work some of the soreness out. Thanks!
Workout:
Outdoor day
I went mountain biking today to the same place I went last weekend. This time I went with some experienced friends and got a lot of tips that helped so much. We did the same route I did last week in 2/3 the amount of time, so total about 3 hours of riding. I took some falls but just bruises, nothing hurt. Again, it's so great that biking doesn't bother my injury at all. I did have really sore glutes and not as bad hami's this morning but I think biking helped work some of the soreness out. Thanks!
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