December 31, 2016

Daily score: 7

Workout:

A. Squat snatch; 10 singles @82-92% 1rm; rest 2 min

98x6,103x3,108 failed x 2, 98

B. OHS; 3, 3, 2, 2; rest 2min

93,98,103,113

C. Clean grip deadlift; 3, 3, 2, 2; rest 2 min

183,203,x,x

D1. Ring rows @2010; amrap unbroken x5; rest 1 min

11,10,10,10,9

D2. DB bench press; 10-12x5; rest 1 min

30x12
35x12
35x12
40x10
35x11

E1. Seated pike lifts; 10 reps x4; rest 1 min

10x4

E2. V-ups; 10 reps x4; rest 1 min

10x4

Well...I guess this was a good one to end the year on...seems to have gone with the theme.  I worked last night and work tonight but I was feeling pretty good and energized going in to this workout.  My calf felt 70-80%, only a little pulling on a couple of the snatches.  Snatching was great!  I made myself hit 98 really clean before I added weight.  The reps at 103 felt good too, but I did some weird correction in my left wrist during one rep and my left forearm got a little tweaked.  I failed 108 twice because my elbows kinda gave out :/.  I moved on to the OHS feeling pretty good and thinking how much better this workout felt than last week when I was doing it and had a terrible headache.  The OHS felt so so much better and lighter than last week.  Really felt solid.  And then during the second set of DL's I tweaked my back :(.  It felt like a separation low in the sacrum area on both sides.  Legs and hips seem fine.  But low back is not good.  The rest was fine on the back other than the v-ups required really good form.  I went way more steep on the ring rows this week and the DB bench smoked my arms, I gave it everything.  Bummed about my back but trying not to blow it out of proportion.  I wish I was making all this stuff up.  Feels the same as what has happened in the past and I know it will get better.  Happy new year!

December 30, 2016

Daily score: 5 (calf not right)

Workout:

A. Hang squat clean; 7 singles @90% last weeks tough; rest 2min

128 x 7

B. Front squat; 10 sets of 3 @85% 1rm; rest 2 min

138x3x9

C1. Singel leg RDL; 8-10x4; rest 1 min
C2. Natural knee extensions; 5 reps x4; rest 1 min
+
Assault bike sprint 15 secds @100%
rest 15 sec
10 thrusters AFAP 65#
rest 4 min
x5 sets

Road for 15 mins

Calf felt better today than yesterday.  Still tight and stiff and sore.  Hang squat clean singles went fine didn't seem to aggravate it too much.  By the 8th set of squats I felt and little strain (in the calf) and the 9th set a little worse so I called it good.  I skipped to the bike and road for 15 mins, stretched and called it a day.  Thanks!

December 28, 2016

Daily score:  7

Workout:

A. Split stance two arm DB strict press; 8-10x5; rest 90 sec (switch
split stance front foot)

25x10
30x8
25x9
25x8
20x10

B1. Pike position on box shoulder taps; 20 reps x5; rest 1 min

20x5

B2. Ring lean away pull ups; amrap unbroken @20x1 x4; rest 1 min

3,3,3,2,3

C1. Incline bench DB batwing rows; 10 reps x4; rest 1 min

25x10x4

C2. Ring pull ups; amrap unbroken @31x3 (externally rotate and
protract at the top of each rep) x4; rest 2 min

2,2,2,2

D1. HAnging L hold; amsap x4; rest 1 min

11,10,10,9

D2. Side body overarch; 6 reps x4/side; rest 1 min

6/side x 4

+
For time:
60 burpees
200 double unders


10:56 (only to 157 du's)
60 burpees = 4:36
100 du's = 4:02

+
mobility work 20-30 min

Done

Everything went really well in this workout until the du's.  I did get some right quad cramping during the L-holds.  Burpees went well.  Somewhere around 120 du's my right calf started to hurt/feel tight.  By 140/150 it was turning to sharp stabbing pain so I stopped.  I couldn't stretch it out so it wasn't a cramp.  It's pain at the mid calf, kinda lateral and at the base of the calf muscles.  I was so hoping it would be better in the morning.  I took an Epsom salt bath too.  But it still hurts.  Hurts to walk.  My body does not appreciate impact.  And last week the day my knee swelled up was the day after du's.  I'm guessing that I may not be able to do much with a lame calf...I will feel it out later this afternoon.  I was looking forward to this workout.  Thanks!

December 27, 2016

Daily score: 7

Workout:

A. Hover squat snatch; 6 triples rest 2 min

73,78,83,83,88,88

B1. RNT OHS; 10 slow controlled reps x4; rest 1 min
B2. Barbell OH in place split squats from lunge position; 6 reps @3030
on each leg x4; rest 1 min

Done

C. Snatch grip RDL; 6-8x4; rest 2 min

98x8x4

D. KB snatch; 10 reps x4/side; rest 1 min bw sides

26,35,35,35

+
Row sprint 15 seconds @100%
rest 45 sec
15 sec max reps burpees
rest 90 sec
x8 sets

5cals/6burpees
6/6
6/6
5/6
6/6
6/6
6/6
6/6

+
E. Single leg sorensen holds; 20 seconds x5; rest 40 sec

20/leg x 5

I enjoyed the hover snatches.  The third rep and 88 was tough each set.  I had to focus on not losing tension.  B series was tough, same as last week, challenging keeping lower core tension.  RDLs went well, hands are about at their limit at 98.  KB snatches were (as expected) waaaay better after watching some technique videos.  35# still was challenging.  Row and burppees was kinda fun.  Sorensen holds were tough again...in a good way.  Thanks!

December 23, 2016

Daily score: 5 (headache and sore quads/neck)

Workout:

A. Squat snatch; 10 singles @80-90% 1rm; rest 2 min

93,93,95,95,98,100 failed,100,103,105 failed, 98

B. OHS; 3x3; rest 2min

93x3x3

C. Clean grip deadlift; 3x3; rest 2 min

153
173
183

D1. Ring rows @2010; amrap unbroken x4; rest 1 min

17,16,14,14

D2. DB bench press; 10-12x4; rest 1 min

30x12x4

E1. Seated pike lifts; 10 reps x3; rest 1 min

10x3

E2. V-ups; 10 reps x3; rest 1 min

10x3

I know I have had a lot going on lately, sadly I am not making up all these weaknesses...tonight I had a headache going into the workout and after it developed into a full migraine.  I swear I am not having a breakdown.  Actually enjoying the season and family and my workouts.  Everything has just been busy.  I could handle to drink more water I am sure.  Normally this workout would be a blast, looked like fun.  But I struggled through it.  Legs were sore and are super sore now, the day after.  Quads mostly, glutes too.  Snatches just felt heavy, mostly had trouble stabilizing in the bottom prior to standing on the fails.  OHS were tough by 3 at 93, mostly legs struggled I think.  DLs felt good, hardest on the hands/thumbs.  Everything else went really well.  Good to have a couple days off work and relax.  Thanks!

December 22, 2016

Daily score: 6

Workout:

A. Hang squat clean; build to a tough single

143

B. Front squat; 10 sets of 3 @83% 1rm; rest 2 min

At 135

C1. Singel leg RDL; 8-10x3; rest 1 min

10 x 3

C2. Natural knee extensions; 5 reps x3; rest 1 min

5 x 3

+
Assault bike sprint 15 secds @100%
rest 15 sec
10 thrusters AFAP 65#
rest 4 min
x4 sets

Meters/seconds
96/28
94/30
93/27
92/25

I maybe could have gotten 5 more pounds on the hang clean if I had been going for a 1rm.  The rep at 143 I hit the bottom slack and managed to regain tension and slowly get out of the front squat.  All of the front squats were challenging in 'B'.   I stayed focused and didn't give up.  The last rep felt like the last one I had in me.  'C' went well.  For the WOD, I had to row 15 seconds instead of bike (traffic was impossible, couldn't get to the gym).  This combo was very painful for me...I kept wanting to wait longer to start the thrusters or do the thrusters first.  Doing them while out of breath from the row was painful.  And 10 seemed way more than 10.  Thanks!

December 19, 2016

Daily score: 6

Workout:

A. Split stance two arm DB strict press; 8-10x4; rest 90 sec (switch
split stance front foot)

20x10
25x10
30x8
30x7

B1. Pike position on box shoulder taps; 20 reps x3; rest 1 min

20x3

B2. Ring lean away pull ups; amrap unbroken @20x1 x3; rest 1 min

3,3,3

C1. Incline bench DB batwing rows; 10 reps x3; rest 1 min

25,30,25

C2. Ring pull ups; amrap unbroken @31x3 (externally rotate and
protract at the top of each rep) x3; rest 2 min

2,2,2

D1. HAnging L hold; amsap x3; rest 1 min

10,12,13

D2. Side body overarch; 6 reps x3/side; rest 1 min

6/side x 3

+
3 rounds for time:
20 burpees
50 double unders


8:50

+
mobility work 20-30 min

Done


The pull up variations were hard today...I felt heavy but I kept the tempo.  I nearly got a third rep on each of C2.  My right quad kept cramping on the L-sit hang holds.   But even if it hadn't, I don't know how much longer I would have made it.  WOD had me laying on the floor after.  Damn du's...still doing sets of 10-15 and getting tense.  Thanks!

December 18, 2016

Daily score: 6

Workout:

A. Hover squat snatch; 6 doubles; rest 2 min

73,83,83,88,88,93

B1. RNT OHS; 10 slow controlled reps x3; rest 1 min
B2. Barbell OH in place split squats from lunge position; 6 reps @3030
on each leg x3; rest 1 min

Done

C. Snatch grip RDL; 6-8x3; rest 2 min

83x8

93x8

98x8

D. KB snatch; 10 reps x3/side; rest 1 min bw sides

26x10/ea

35x10/ea

26x10/ea

+
Row sprint 15 seconds @100%
rest 45 sec
15 sec max reps burpees
rest 90 sec
x6 sets

5cals/6 burpees

6/6

5/6

5/6

5/6

6/6

+
E. Single leg sorensen holds; 20 seconds x4; rest 40 sec

Done

Hover snatches felt really smoothe, something about that pause helped me hit better positions.  B series was good, the OHS's were hard on the core, especially my low abs/back.  RDLs good.  KB snatches were awkward, I don't think I've ever done them much...I was flipping the bell on to my forearm and it hurt and wrist was weird at 35#...thinking about it now I probably should have just let it rotate in my hand.  Row and burpees was fun.  Single leg sorensens are HARD.  Legs are feeling pleasantly tired.  Thanks!

December 13, 2016

Daily score: 7

Workout:

A) 10 squat clean singles at 89%, rest 2 mins

133x10

B)  Concentric front squat clusters 1.1.1 x 6, rest 20 sec / 2 min

103
113
108
103
103
103

C)  Rearfoot elevated single leg split squats, 6-8 x 3, rest 1 min btw legs

8/side x 3

D)  tall kneeling around the world with slamball, 10 each way x 3

10x3

E)  Hip CARS

4 each side

I was uninspired by the gym workout today and really was aching to use my legs.  So I came up with this by picking some things you have had me do in the past.  Cleans felt satisfying and I didn't miss any.  The success of the lift is all in being able to keep my core/back tension.  It's so challenging at this weight.  Concentrics were HARD after the heavy cleans and I focused on perfect form driving straight up.   Everything else was uneventful.  My right external hip rotation is way more limited than the left I noticed after while stretching...seems to get jammed up sometimes.  Thanks!

December 12, 2016

Daily score: 7

Workout:

A. Ring to chest isometric hold; amsap x4; rest 90 sec

20,25,20,20

B. Ring pull ups; amrap unbroken x4; rest 2 min

3,4,3,3

C1. Incline bench batwing rows; 10 reps + 10 sec isometric hold x5; rest 1 min

20#x10x5

C2. Ring push ups @31x3; amrap unbroken x5; rest 1 min

7,6,6,6,6

+
20 min amrap:
3 strict pull ups
25 sec hs hold against wall
25 sec side plank per side
50 foot bear crawl
50 foot crab walk

6 rounds

Gym was cold and biceps felt tight on the holds.  Ring pull ups were hard this week, that was all I had.  C went well.  Amrap went well too, wrists held up better than before but did get sore.  The side planks were the hardest, i would shake at the elbow joint for the last 10-15 seconds.  Thanks!

December 11, 2016

Daily score: 5

Workout:

A. Single arm DB power snatch; 8 alting reps x4 rest  90 sec

45x8
50x8x3

B. Power snatch x1/hang power snatch x1; rest 90 seconds x7 complexes


83x3 complexes, 88x4 complexes

C1. Wall assisted good morning; 6 slow controlled reps x4; rest 1 min
C2. Tall kneeling band hip extensions; 10 reps x4; rest 1 min
C3. Single leg back elevated hip thrusts; 10 reps x4; rest  1min

Done

+
For time:
1k row (4:23)
200 double unders (8:30)
1k row (4:27)

17:20

+
assault bike 15 min easy cool down (not done, no access to bike today)

Something is not right with my gut today...thank goodness I did this at home because I had to make a few trips to the bathroom.  Maybe TMI but I'm certain it didn't make for the best workout.  DB snatch went fine, complex did too but felt heavier this week.  Last time I remember feeling like I could do 93 but knew it was a long shot this week.  C series was fine.  WOD just felt like I had my feet in mud and I cannot believe how long it took me to do those DUs!  I did all sets under 20.  No AD at home so had to miss that.  Thanks!  I'm sure I will be better tomorrow :).  

December 2, 2016

Daily score: 7

Workout:

Class

Back squats, 5 sets of 2 building to a 2 rep max

123, 143, 153, 163, 173

This was a crazy day...I had tried to fit too much in.  I did show up just as class started but the gym was freezing (it was late morning) and I just didn't feel warmed up even after the 'warm up'...which when I join class always feels too short.  So squats felt fine, nothing hurt, I just felt stiff.  And I was stressed about making an appointment downtown after so I had to leave before the wod.  I'll send an email about all I have going on.  Thanks!

December 1, 2016

Daily score: 7

Workout:

A. Snatch pulls; 5x5; rest 2 min

103x5x5

B. Single leg DB RDL; 8-10x4/side; rest 1 min bw sides

25x10
30x10
35x10
35x10

C. Single arm DB elbowing rows; 8-10x3; rest 1 min bw sides

15x10
20x10x2

D. Muscle up transitional skill work - 10 min

Done

E1. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec
E2. Negative tuck vertical body levers; 4 slow controlled reps x5;
rest 90 sec (engage lats aggressively)

Done

+
Assault bike sprint 10 seconds @100%, rest 1:20, x6

All 7-9 cals 

Snatch pulls felt good.  Rdls went well, around rep 6-7 is where I start to lose balance.  Rows were fine, got heavy fast.  Muscle up work was fun, I did band assisted transitions.  'E' was rough, abs lats were definitely feeling it.  Sprints...even just 10 seconds had me breathing heavy for the whole 1:20 rest!  Thanks!

November 30, 2016

Daily score: 7

Workout:

Class- dropped in to a friend's gym and did a strongman type workout with her

A)
50 push ups not for time

B)
5 single reps at max weight, circus dumbbell

50# approx x 5-10

C)
DB shoulder complex:
3 rounds of-
15 front arm raises
15 lateral raises
15 bent over flies

I used 8# for the front and lateral and 3# for the bent over flies

D)
3 attempts at max unbroken hspu (kipping)

7,6,6

E)
3 attempts at max unbroken ring dips

4,4,4

F)
Plank on rings
1:00 on/ :50 rest
:50 on/ :40 rest
:40 on/ :30 rest
:30 on/ :20 rest
:20 on/ :10 rest
:10 on

This was fun...mostly being somewhere new and hanging with my friend.  Circus DB was awkward, I stayed light so as not to tweak anything.  The shoulder complex set my shoulders on fire...those always make my neck tight too.  I was happy I could even do hspu's after.  I tried a strict one but couldn't get it.  I can't remember last time I did ring dips and was happy I could do a few.  The plank challenge was hard...I tried to keep a hollow body, external rotation, and protraction.  Thanks!