Daily score: 7
Workout:
A. Ring to chest isometric hold; amsap x3; rest 90 sec
20,22,21
B. Ring pull ups; amrap unbroken x3; rest 2 min
4,5,5
C1. Incline bench batwing rows; 10 reps + 10 sec isometric hold x4; rest 1 min
15#, 20 x3
C2. Ring push ups @31x3; amrap unbroken x4; rest 1 min
6,7,7,6
+
20 min amrap:
2 strict pull ups
20 sec hs hold against wall
20 sec side plank per side
50 foot bear crawl
50 foot crab walk
7 rounds
Everything went well but the wod was a killer on the shoulders and especially the wrists. I don't think I could have made another crab walk because my wrists were getting sore. Thanks!
Tuesday, November 29, 2016
Monday, November 28, 2016
November 28, 2016
Daily score: 7
Workout:
A. Single arm DB power snatch; 8 alting reps x3 rest 90 sec
50,50,50
B. Power snatch x1/hang power snatch x1; rest 90 seconds x5 complexes
83,83,88,88,88
C1. Wall assisted good morning; 6 slow controlled reps x3; rest 1 min
C2. Tall kneeling band hip extensions; 10 reps x3; rest 1 min
C3. Single leg back elevated hip thrusts; 10 reps x3; rest 1min
Done
+
2 rounds for time:
Row 500m
50 calories assault bike
13:25 (2:01,4:20,1:58,4:01)
+
assault bike 15 min easy cool down
Done
Everything went well...power snatch complex was good practice...trying to get full extension and not let the arms wobble :). Everything else felt good, nothing to note. Thanks!
Workout:
A. Single arm DB power snatch; 8 alting reps x3 rest 90 sec
50,50,50
B. Power snatch x1/hang power snatch x1; rest 90 seconds x5 complexes
83,83,88,88,88
C1. Wall assisted good morning; 6 slow controlled reps x3; rest 1 min
C2. Tall kneeling band hip extensions; 10 reps x3; rest 1 min
C3. Single leg back elevated hip thrusts; 10 reps x3; rest 1min
Done
+
2 rounds for time:
Row 500m
50 calories assault bike
13:25 (2:01,4:20,1:58,4:01)
+
assault bike 15 min easy cool down
Done
Everything went well...power snatch complex was good practice...trying to get full extension and not let the arms wobble :). Everything else felt good, nothing to note. Thanks!
Friday, November 25, 2016
November 25, 2016
Daily score: 7
Workout:
A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 8
min @moderate load
75x1, 80x7
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x5/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x5; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x5; rest 1 min
Done
C. False grip ring rows; amrap unbroken @2010 x5; rest 90 seconds
12,12,10,8,9
D. Muscle up transitional skill work - 10 min
Done
E1. Assisted german hang; 30 seconds x5; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x5; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec
Done
A little sore in the quads today but not bad. This workout went well. The perfect thing for the end of a busy week. Thanks!
Workout:
A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 8
min @moderate load
75x1, 80x7
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x5/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x5; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x5; rest 1 min
Done
C. False grip ring rows; amrap unbroken @2010 x5; rest 90 seconds
12,12,10,8,9
D. Muscle up transitional skill work - 10 min
Done
E1. Assisted german hang; 30 seconds x5; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x5; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec
Done
A little sore in the quads today but not bad. This workout went well. The perfect thing for the end of a busy week. Thanks!
Thursday, November 24, 2016
November 24, 2016
Daily score: 7 (legs feel great! Sore arms)
Workout:
At home with a friend:
20,19,18....back squats adding wt each set and resting 2 mins
20: 35
19: 45
18: 50
17: 55
16: 60
15: 65
14: 70
13: 75
12: 80
11: 85
10: 90
9: 95
8: 100
7: 105
6: 110
5: 115
4: 125
3: 135
2: 150
1: 165
This took 60 minutes and was just a good ol' time. I had no idea where to start...the worst part was somewhere between 12 to 7. And 165 was tough. Happy Thanksgiving Max! Thanks!!!!
Workout:
At home with a friend:
20,19,18....back squats adding wt each set and resting 2 mins
20: 35
19: 45
18: 50
17: 55
16: 60
15: 65
14: 70
13: 75
12: 80
11: 85
10: 90
9: 95
8: 100
7: 105
6: 110
5: 115
4: 125
3: 135
2: 150
1: 165
This took 60 minutes and was just a good ol' time. I had no idea where to start...the worst part was somewhere between 12 to 7. And 165 was tough. Happy Thanksgiving Max! Thanks!!!!
November 23, 2016
Daily score: 6 (sore lats, arms)
Workout:
A1. Assisted german hangs; 25 secodns x5; rest 40 sec
Done
A2. Shoulder extension plank holds; 25 secodns x5; rest 1:40
Done
B. Bent knee L sit; amsap x5; rest 2 min (knees together and as high
as you can get them)
26,28,25,26,19
+
EMOM 12 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips
3,6,3,6,3,6,3,6,3,6,3,6
+
EMOM 12 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees
1,6,2,6,0,6,1,6,5 pu,6,5 pu,6
+
Reverse weighted bear crawl
30 seconds continuous work
rest 30 sec
x10 (ensure your arms are straight, spine parallel to the floor,
aggressively protract)
105#,70,60,60,35x6
I was kinda sore and tight upper body (mostly lats) going into this but felt good to do it, just planned to go lighter. The only place I fell apart were the chest to bar...I could hardly do one and eventually just did pull ups. I have to say that reverse bear crawl was something else! So deceivingly difficult! I got some funny looks but I couldn't care less, I could tell it was an activity worth doing...so hard. Thanks!
Workout:
A1. Assisted german hangs; 25 secodns x5; rest 40 sec
Done
A2. Shoulder extension plank holds; 25 secodns x5; rest 1:40
Done
B. Bent knee L sit; amsap x5; rest 2 min (knees together and as high
as you can get them)
26,28,25,26,19
+
EMOM 12 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips
3,6,3,6,3,6,3,6,3,6,3,6
+
EMOM 12 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees
1,6,2,6,0,6,1,6,5 pu,6,5 pu,6
+
Reverse weighted bear crawl
30 seconds continuous work
rest 30 sec
x10 (ensure your arms are straight, spine parallel to the floor,
aggressively protract)
105#,70,60,60,35x6
I was kinda sore and tight upper body (mostly lats) going into this but felt good to do it, just planned to go lighter. The only place I fell apart were the chest to bar...I could hardly do one and eventually just did pull ups. I have to say that reverse bear crawl was something else! So deceivingly difficult! I got some funny looks but I couldn't care less, I could tell it was an activity worth doing...so hard. Thanks!
November 22, 2016
Daily score: 5 (tired, busy long days)
Workout:
Class
Warm-up:
Rounds of lat pull downs, hollow and arch bodies, crossover symmetry, beat swings
Skill:
12 DB Arnold press 15# followed by 12 band assisted strict C2B
10 DB Arnold press 20# followed by 10 band assisted strict C2B
8...at 20#
6...at 25#
Wod:
Partner 15 minute amrap of Cindy (partner does one whole round then rests 1 round)
We made 15 rounds + 5 + 10 + 2
All I can remember is feeling tired going in to this workout but it went fast and I was glad I did it :). There was a lot of sharing of DBs so not a ton of options. Thanks!
Workout:
Class
Warm-up:
Rounds of lat pull downs, hollow and arch bodies, crossover symmetry, beat swings
Skill:
12 DB Arnold press 15# followed by 12 band assisted strict C2B
10 DB Arnold press 20# followed by 10 band assisted strict C2B
8...at 20#
6...at 25#
Wod:
Partner 15 minute amrap of Cindy (partner does one whole round then rests 1 round)
We made 15 rounds + 5 + 10 + 2
All I can remember is feeling tired going in to this workout but it went fast and I was glad I did it :). There was a lot of sharing of DBs so not a ton of options. Thanks!
Monday, November 21, 2016
November 21, 2016
Daily score: 7
Workout:
A. Split stance rear foot elevated barbell deadlifts; 6 reps @3030
x3/side; rest 90 sec bw sides
53# for all
B. Single leg back extensions; 6 reps with 2 sec hold at the top of
each rep x3/side; rest 1 min bw sides
6x3
C. Sumo stance seated good mornings @4020; 90 seconds continuous work
x3; rest 90 sec (light and perfect positions)
33# bar x 3
+
Assault bike 10 min for max calories
133
+
assault bike 15 min easy cool down
Done (also 133 calories :))
I didn't feel well yesterday so I rested and did this today...I think I can still fit all the workouts in this week so I didn't skip it. It was a fun one...unexpectedly challenging things. DLs were hard, I did split stance and elevated the back leg, wow do they burn in the hips/glutes. Same for the single leg back extensions, but hami's. The back extensions also make me nauseated! I had to use the minute of rest just to try and not feel green. The seated sumo good mornings were crazy! Totally targeted my lateral glutes and hips...I swear I am already sore. AD went fine. Thanks!
Workout:
A. Split stance rear foot elevated barbell deadlifts; 6 reps @3030
x3/side; rest 90 sec bw sides
53# for all
B. Single leg back extensions; 6 reps with 2 sec hold at the top of
each rep x3/side; rest 1 min bw sides
6x3
C. Sumo stance seated good mornings @4020; 90 seconds continuous work
x3; rest 90 sec (light and perfect positions)
33# bar x 3
+
Assault bike 10 min for max calories
133
+
assault bike 15 min easy cool down
Done (also 133 calories :))
I didn't feel well yesterday so I rested and did this today...I think I can still fit all the workouts in this week so I didn't skip it. It was a fun one...unexpectedly challenging things. DLs were hard, I did split stance and elevated the back leg, wow do they burn in the hips/glutes. Same for the single leg back extensions, but hami's. The back extensions also make me nauseated! I had to use the minute of rest just to try and not feel green. The seated sumo good mornings were crazy! Totally targeted my lateral glutes and hips...I swear I am already sore. AD went fine. Thanks!
Saturday, November 19, 2016
November 18, 2016
Daily score: 7
Workout:
Participated in 'Friday night lights' for the last wod of the everyday warrior competition. Basically 3 heats and some hoopla.
"Brittany"
9 squat clean 125
28 T2B
14 thruster 95
30 calorie row
9:15
Gave my all and fell off the rower after with my legs feeling huge and wobbly. T2B probably took most of the time, I had to do singles after about 14 or so. The row hurt but I had a lot of people cheering me on which kept me from dogging it ;). Glad it's done and I made it through Rx!
Workout:
Participated in 'Friday night lights' for the last wod of the everyday warrior competition. Basically 3 heats and some hoopla.
"Brittany"
9 squat clean 125
28 T2B
14 thruster 95
30 calorie row
9:15
Gave my all and fell off the rower after with my legs feeling huge and wobbly. T2B probably took most of the time, I had to do singles after about 14 or so. The row hurt but I had a lot of people cheering me on which kept me from dogging it ;). Glad it's done and I made it through Rx!
Thursday, November 17, 2016
November 17, 2016
Daily score: 6 (sore neck, traps)
Workout:
A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 6
min @moderate load
75x3,80x2,85x1
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x4/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x4; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x4; rest 1 min
Done
C. False grip ring rows; amrap unbroken @2010 x4; rest 90 seconds
15,15,13,13
D. Muscle up transitional skill work - 10 min
Done
E1. Assisted german hang; 30 seconds x4; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x4; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x4; rest 90 sec
Done
Traps still sore, been that way most of the week. Snatching felt good. 'B' series still hard, no cramping. The OH rotations are just so hard by the 7th rep! Everything else went well. Thanks!
Workout:
A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 6
min @moderate load
75x3,80x2,85x1
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x4/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x4; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x4; rest 1 min
Done
C. False grip ring rows; amrap unbroken @2010 x4; rest 90 seconds
15,15,13,13
D. Muscle up transitional skill work - 10 min
Done
E1. Assisted german hang; 30 seconds x4; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x4; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x4; rest 90 sec
Done
Traps still sore, been that way most of the week. Snatching felt good. 'B' series still hard, no cramping. The OH rotations are just so hard by the 7th rep! Everything else went well. Thanks!
Tuesday, November 15, 2016
November 15, 2016
Daily score: 7 (sore triceps)
Workout:
Class- everyday warrior workout part A
4 rounds:
5 Front squat 115
5 pull ups
5 hang cleans 115
10 hand release push ups
5 push jerks 115
15 air squats
16:55
I don't think it helped that my triceps were sore going in to this but I think the result would have been the same. It was hard and heavy. I did all the bar work unbroken other than the push jerks. And the last set of push jerks was ugly and sloppy, I failed about 3 throughout the whole thing. Everything else was just a grind. So glad this one is done. Thanks!
Workout:
Class- everyday warrior workout part A
4 rounds:
5 Front squat 115
5 pull ups
5 hang cleans 115
10 hand release push ups
5 push jerks 115
15 air squats
16:55
I don't think it helped that my triceps were sore going in to this but I think the result would have been the same. It was hard and heavy. I did all the bar work unbroken other than the push jerks. And the last set of push jerks was ugly and sloppy, I failed about 3 throughout the whole thing. Everything else was just a grind. So glad this one is done. Thanks!
Monday, November 14, 2016
November 14, 2016
Daily score: 6
Workout:
A1. Assisted german hangs; 20 secodns x5; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x5; rest 1:40
Done
B. Bent knee L sit; amsap x4; rest 2 min (knees together and as high
as you can get them)
31, 25, 31, 31
+
EMOM 10 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips
5,6,5,6,4,6,4,6,4,6
+
EMOM 10 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees
8,10,6,10,6,10,7,10,7,10
+
Assault bike 2 min @150 watts
rest 1 min
assault bike 2 min @150 watts
rest 1 min
Assault bike 2 min @175 watts
rest 1 min
assault bike 2 min @175 watts
rest 1 min
...etc increasing by 25 watts every 2 sets until failure
I made it through two set at 225
This was a satisfying/challenging workout. 'A' was nice start, good stretches. B was tough on both the abs and shoulders. I tried to keep the pull ups hollow body on the first emom, dips were easy. CTB need some work, it was good to practice, I did a couple sets of 3 but mostly doubles and singles. By the assault bike I was tired...I maybe could have made it through 250 but I had to run to work...Thanks!
Workout:
A1. Assisted german hangs; 20 secodns x5; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x5; rest 1:40
Done
B. Bent knee L sit; amsap x4; rest 2 min (knees together and as high
as you can get them)
31, 25, 31, 31
+
EMOM 10 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips
5,6,5,6,4,6,4,6,4,6
+
EMOM 10 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees
8,10,6,10,6,10,7,10,7,10
+
Assault bike 2 min @150 watts
rest 1 min
assault bike 2 min @150 watts
rest 1 min
Assault bike 2 min @175 watts
rest 1 min
assault bike 2 min @175 watts
rest 1 min
...etc increasing by 25 watts every 2 sets until failure
I made it through two set at 225
This was a satisfying/challenging workout. 'A' was nice start, good stretches. B was tough on both the abs and shoulders. I tried to keep the pull ups hollow body on the first emom, dips were easy. CTB need some work, it was good to practice, I did a couple sets of 3 but mostly doubles and singles. By the assault bike I was tired...I maybe could have made it through 250 but I had to run to work...Thanks!
November 13, 2016
Daily score: 6
Workout:
A. Split stance DB deadlifts (this will be more like a combination of
a split squat and a deadlift, but go all the way to the floor); 6 reps
@3030 x5/side; rest 90 sec bw sides
30 x 5
B. Single leg sorensen hold; 20 seconds x4; rest 40 sec bw sides
20 x 4
C. DB power snatch; 10 alt'ing reps x5; rest 1 min
40, 45, 45, 50, 50
D. DB rotational twists; 20 reps x4; rest 2 min
10x3, 15x1
+
Prowler pushes;
25y @bodyweight @100% effort
rest 2 min
x10 sets
(rest 4 min bw sets 5/6)
Pushed outside decreased wt to 110
+
airydne 15 min easy cool down
Done
This was a tough workout! 'A' went well. B was quite challenging, I just barely made it to 20 seconds each time. I started a little lighter on the power snatches because my right shoulder was feeling sore, but it held up just fine. I improved some on the twists so added some weight. They were cleaning the gym so I couldn't use the turf to push the prowler, had to take it outside on the uneven pavement. What a difference! That set of 10 pushes was like going to battle with the damn thing. I actually was angry at it the whole time lol. I saw a movie after this and it literally hurt to sit on my butt. So thanks!
Workout:
A. Split stance DB deadlifts (this will be more like a combination of
a split squat and a deadlift, but go all the way to the floor); 6 reps
@3030 x5/side; rest 90 sec bw sides
30 x 5
B. Single leg sorensen hold; 20 seconds x4; rest 40 sec bw sides
20 x 4
C. DB power snatch; 10 alt'ing reps x5; rest 1 min
40, 45, 45, 50, 50
D. DB rotational twists; 20 reps x4; rest 2 min
10x3, 15x1
+
Prowler pushes;
25y @bodyweight @100% effort
rest 2 min
x10 sets
(rest 4 min bw sets 5/6)
Pushed outside decreased wt to 110
+
airydne 15 min easy cool down
Done
This was a tough workout! 'A' went well. B was quite challenging, I just barely made it to 20 seconds each time. I started a little lighter on the power snatches because my right shoulder was feeling sore, but it held up just fine. I improved some on the twists so added some weight. They were cleaning the gym so I couldn't use the turf to push the prowler, had to take it outside on the uneven pavement. What a difference! That set of 10 pushes was like going to battle with the damn thing. I actually was angry at it the whole time lol. I saw a movie after this and it literally hurt to sit on my butt. So thanks!
Saturday, November 12, 2016
November 11, 2016
Daily score: 6
Workout:
Class, last day of hatch squats
BS:
108x5
128x5
138x5
138x5
FS:
98x5
113x5
123x5
+
Everyday warrior competition workout #3:
15 mins to hit a 1rm snatch and clean and jerk
Snatch: 115
Clean and jerk: 150 (5# pr)
Squats went well. Wod was fun...always a good time to get to go for a 1rm. I nearly had 120 on the snatch...so close...I get under it just fine but can't seem to get it stable enough to stand it up. I can also get under 155 on the clean but get stuck in the bottom...the 150 jerk was not hard. Thanks!
Workout:
Class, last day of hatch squats
BS:
108x5
128x5
138x5
138x5
FS:
98x5
113x5
123x5
+
Everyday warrior competition workout #3:
15 mins to hit a 1rm snatch and clean and jerk
Snatch: 115
Clean and jerk: 150 (5# pr)
Squats went well. Wod was fun...always a good time to get to go for a 1rm. I nearly had 120 on the snatch...so close...I get under it just fine but can't seem to get it stable enough to stand it up. I can also get under 155 on the clean but get stuck in the bottom...the 150 jerk was not hard. Thanks!
Friday, November 11, 2016
November 10, 2016
Daily score: 7
Workout:
A. Snatch pulls; 3, 3, 2, 2; rest 2 min
128x3x2
133x2x2
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x3/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x3; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x3; rest 1 min
Done x 3
C. False grip ring to chest hold; amsap x6; rest 90 sec
25,24,19,25,18,22
D1. Assisted german hang; 30 seconds x4; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x4; rest 90 sec
Done x 4
E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x6; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)
5x6
Not much to say on this one...it all went well and I am feeling good. The B series is hard but no cramping this week! Thanks!
Workout:
A. Snatch pulls; 3, 3, 2, 2; rest 2 min
128x3x2
133x2x2
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x3/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x3; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x3; rest 1 min
Done x 3
C. False grip ring to chest hold; amsap x6; rest 90 sec
25,24,19,25,18,22
D1. Assisted german hang; 30 seconds x4; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x4; rest 90 sec
Done x 4
E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x6; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)
5x6
Not much to say on this one...it all went well and I am feeling good. The B series is hard but no cramping this week! Thanks!
Tuesday, November 8, 2016
November 8, 2016
Daily score: 6 (sore traps, butt)
Workout:
A1. Assisted german hangs; 20 secodns x4; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x4; rest 1:40
Done x 4
B. Externally rotated parallete slide in and outs; 6 reps x6 rest 1 min
6x6
C. TnG push jerk with DBs; 20 reps x3; rest 90 sec (stick the landing
position every rep)
20# DBs x 20 x 3
+
Row 500m @2k pr pace
Row 150m @max effort
rest 4 min
x3
2:36
2:36
2:36
Traps and neck muscles super sore today...
A series felt great. I love the German hang stretch. B is hard and I feel my abs shoulders working and lats sometimes nearly cramp at the insertion on the ribs. It's satisfying though to feel how much stronger I have gotten on them though. Push jerks had my arms burning at the end but yet still seemed light even though the last few reps felt wobbly...I focused mostly on form, TnG, and sticking the landing. Rowing was surprisingly more painful of an exercise than it looks on paper. At least I was consistent! Thanks!
Workout:
A1. Assisted german hangs; 20 secodns x4; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x4; rest 1:40
Done x 4
B. Externally rotated parallete slide in and outs; 6 reps x6 rest 1 min
6x6
C. TnG push jerk with DBs; 20 reps x3; rest 90 sec (stick the landing
position every rep)
20# DBs x 20 x 3
+
Row 500m @2k pr pace
Row 150m @max effort
rest 4 min
x3
2:36
2:36
2:36
Traps and neck muscles super sore today...
A series felt great. I love the German hang stretch. B is hard and I feel my abs shoulders working and lats sometimes nearly cramp at the insertion on the ribs. It's satisfying though to feel how much stronger I have gotten on them though. Push jerks had my arms burning at the end but yet still seemed light even though the last few reps felt wobbly...I focused mostly on form, TnG, and sticking the landing. Rowing was surprisingly more painful of an exercise than it looks on paper. At least I was consistent! Thanks!
Monday, November 7, 2016
November 7, 2016
Daily score: 7 (sore legs/butt)
Workout:
I did class today because they were doing hatch today instead of tomorrow, so switched the days around.
BS:
108x5
128x5
138x5
138x5
FS:
108x5
113x5
123x5
+
10 mins of Cindy:
5 pull ups
10 hand release push ups
15 air squats
7 rounds plus 15
Everything felt great! Push ups got old during the wod. Thanks!
Workout:
I did class today because they were doing hatch today instead of tomorrow, so switched the days around.
BS:
108x5
128x5
138x5
138x5
FS:
108x5
113x5
123x5
+
10 mins of Cindy:
5 pull ups
10 hand release push ups
15 air squats
7 rounds plus 15
Everything felt great! Push ups got old during the wod. Thanks!
Sunday, November 6, 2016
November 6, 2016
Daily score: 8
Workout:
A. Split stance DB deadlifts (this will be more like a combination of
a split squat and a deadlift, but go all the way to the floor); 6 reps
@3030 x4/side; rest 90 sec bw sides
30# x 6/leg x 4
B. Single leg 6" elevated straight leg hip extension holds; 20 secodns
x4/side; rest 40 sec
15-20 sec x 4/side
C. DB power snatch; 10 alt'ing reps x4; rest 1 min
40x10
50x10x3
D. DB rotational twists; 20 reps x3; rest 2 min
10# x 20 x 3
+
Prowler pushes;
25y @bodyweight @100% effort
rest 3 min
x8 sets
Done
+
airydne 15 min easy cool down
Done
My body felt great going in to this workout but these were all very challenging for me. I definitely felt the DL's right where the hami inserts below my butt and fought to keep good positions. The hip extension holds we soooo hard and caused cramping in a variety of places...I made it to 20 seconds once on each side the other were closer to 15 and the best I could do. DB snatch was fun. The rotational twists were tough! I did not look like the video, had to slow it down and kept sagging at the hips unintentionally. The rest went fine...I'm sure I will feel my hami's tomorrow. Thanks!
Workout:
A. Split stance DB deadlifts (this will be more like a combination of
a split squat and a deadlift, but go all the way to the floor); 6 reps
@3030 x4/side; rest 90 sec bw sides
30# x 6/leg x 4
B. Single leg 6" elevated straight leg hip extension holds; 20 secodns
x4/side; rest 40 sec
15-20 sec x 4/side
C. DB power snatch; 10 alt'ing reps x4; rest 1 min
40x10
50x10x3
D. DB rotational twists; 20 reps x3; rest 2 min
10# x 20 x 3
+
Prowler pushes;
25y @bodyweight @100% effort
rest 3 min
x8 sets
Done
+
airydne 15 min easy cool down
Done
My body felt great going in to this workout but these were all very challenging for me. I definitely felt the DL's right where the hami inserts below my butt and fought to keep good positions. The hip extension holds we soooo hard and caused cramping in a variety of places...I made it to 20 seconds once on each side the other were closer to 15 and the best I could do. DB snatch was fun. The rotational twists were tough! I did not look like the video, had to slow it down and kept sagging at the hips unintentionally. The rest went fine...I'm sure I will feel my hami's tomorrow. Thanks!
Friday, November 4, 2016
November 3, 2016
Daily score: 6 (just tired from a busy week)
Workout:
Class
Hatch
BS:
108 x 5
118 x 5
128 x 5
128 x 5
FS:
98 x 5
113 x 5
123 x 5
130 x 5
+
kipping work, banded ice cream makers, weighted strict muscle ups with the ring thing, butterfly work
Squats felt good...130 x 5 FS was heavy but I was able to keep good form. Today was skill day and I wanted to work on my kip/swing while some of the coaches were available to give tips. The feedback I received was that I lose my hollow body, break at the hip, and on CTB I arch my upper back to push my chest to the bar. I tried some swings and push backs with a pull to the hip but either I am not strong enough in the lats or just not coordinated enough to do that and keep a hollow body. I just wanna throw my hips up. I did some weighted strict muscle ups with the harness and worked up to a set of 3 with 15#'s. Thanks!
Workout:
Class
Hatch
BS:
108 x 5
118 x 5
128 x 5
128 x 5
FS:
98 x 5
113 x 5
123 x 5
130 x 5
+
kipping work, banded ice cream makers, weighted strict muscle ups with the ring thing, butterfly work
Squats felt good...130 x 5 FS was heavy but I was able to keep good form. Today was skill day and I wanted to work on my kip/swing while some of the coaches were available to give tips. The feedback I received was that I lose my hollow body, break at the hip, and on CTB I arch my upper back to push my chest to the bar. I tried some swings and push backs with a pull to the hip but either I am not strong enough in the lats or just not coordinated enough to do that and keep a hollow body. I just wanna throw my hips up. I did some weighted strict muscle ups with the harness and worked up to a set of 3 with 15#'s. Thanks!
Wednesday, November 2, 2016
November 2, 2016
Daily score: 7
Workout:
A. Snatch pulls; 3x3; rest 2 min
123x3x3
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x2/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x2; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x2; rest 1 min
Done x 2 rounds
C. False grip ring to chest hold; amsap x5; rest 90 sec
22,20,20,17,17
D1. Assisted german hang; 30 seconds x3; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x3; rest 90 sec
Done x 3 rounds
E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)
5x5
Snatch pulls felt good today...I feel like I could get under that weight. I attached some videos of the B series and E to be sure I'm doing what you intend. The hip thrusts made my right hami feel like it wanted to cramp but it never did (thankfully). The good morning OH rotations were super hard for me! It was hard not to round my back and after the first set I did feel my low back muscles lit up. C and D went well. E just felt weird and even though I was trying to throw it hard it never seem to hit the wall with much force! Thanks!
Workout:
A. Snatch pulls; 3x3; rest 2 min
123x3x3
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x2/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x2; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x2; rest 1 min
Done x 2 rounds
C. False grip ring to chest hold; amsap x5; rest 90 sec
22,20,20,17,17
D1. Assisted german hang; 30 seconds x3; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x3; rest 90 sec
Done x 3 rounds
E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)
5x5
Snatch pulls felt good today...I feel like I could get under that weight. I attached some videos of the B series and E to be sure I'm doing what you intend. The hip thrusts made my right hami feel like it wanted to cramp but it never did (thankfully). The good morning OH rotations were super hard for me! It was hard not to round my back and after the first set I did feel my low back muscles lit up. C and D went well. E just felt weird and even though I was trying to throw it hard it never seem to hit the wall with much force! Thanks!
November 1, 2016
Daily score: 7 (a little sore all over)
Workout:
Class
Hatch
BS:
108 x 5
128 x 3
143 x 2
163 x 2
173 x 1
188 x 1 (5# pr)
FS:
98 x 5
113 x 5
123 x 5
123 x 5
+
12 min amrap:
15 front squat 65#
21 cal row
50 du
3 rounds + 2 FS
Super happy to make some progress on my back squat. Legs had no problem with it but my back did curve on the way up. FS felt heavy after all the back squats. I was happy to do a few sets of 20 du's in the wod and I am breathing better during them, which takes a lot of focus for me. The front squats in the wod had my legs burning. Writing this the next day and my legs are pretty sore. Thanks!
Workout:
Class
Hatch
BS:
108 x 5
128 x 3
143 x 2
163 x 2
173 x 1
188 x 1 (5# pr)
FS:
98 x 5
113 x 5
123 x 5
123 x 5
+
12 min amrap:
15 front squat 65#
21 cal row
50 du
3 rounds + 2 FS
Super happy to make some progress on my back squat. Legs had no problem with it but my back did curve on the way up. FS felt heavy after all the back squats. I was happy to do a few sets of 20 du's in the wod and I am breathing better during them, which takes a lot of focus for me. The front squats in the wod had my legs burning. Writing this the next day and my legs are pretty sore. Thanks!
Subscribe to:
Posts (Atom)