Daily score: 7 (sore left quad/hip)
Workout:
Assault bike 30 min time trial
(every 3rd minute perform 6 burpee box jump overs 20", every 6th
minute perform 15 double unders)
274 cals
+
mobility work 30 min
Done
I had to wake up at the crack of dawn to coach the morning classes today, first one was at 6am! Crazy. Was fun though. I did this with a guy from class I convinced to join me. It wasn't bad at all. Did all the DU's unbroken. Other than some mildly sore legs, doing good. Thanks!
Wednesday, January 31, 2018
January 30, 2018
Daily score: 7
Workout:
A. Squat clean; build to a max
148 (tied pr)
B1. Squat clean; 10 reps AFAP 95# x2; rest to transition weight
:47 for first 10 then total of 3:25 for B1,B2,B1
B2. Squat clean; 5 reps AFAP 110#
Clock was at 1:47 after B1 and B2
C. Sandbag over shoulder tech work with 70# - 20 for time
3:15
D. Incline bench TTB; 12 slow controlled reps x3; rest as needed
12x3
+
For time:
5-10-15-20
thrusters 75#
TTB
8:17
+
shoulder mobility work 20-30 min
Done
Workout:
A. Squat clean; build to a max
148 (tied pr)
B1. Squat clean; 10 reps AFAP 95# x2; rest to transition weight
:47 for first 10 then total of 3:25 for B1,B2,B1
B2. Squat clean; 5 reps AFAP 110#
Clock was at 1:47 after B1 and B2
C. Sandbag over shoulder tech work with 70# - 20 for time
3:15
D. Incline bench TTB; 12 slow controlled reps x3; rest as needed
12x3
+
For time:
5-10-15-20
thrusters 75#
TTB
8:17
+
shoulder mobility work 20-30 min
Done
The videos tell the clean story. I have no trouble getting under it but if I lose tension I can’t regain it and get out of the bottom. Nothing new. Happy to hit my old pr. My back/midline totally crumbled on the way up though. After the B series my back muscles were super lit up. I did the first 10 unbroken, singles on the 4 at 110, and then doubles on the last 10. No pain, just really tight. I lost tension in my core on the way up on the cleans just trying to go fast and not be a sissy. I could have pushed the sandbags more but I just did one steady rep after another and made sure I was keeping my midline tight, back was tired. Love in the incline bench TTB, challenging. The wod was kinda fun, 75# thrusters are definitely heavier than 65 :). I did all sets of 5 on the ttb until the last 12 or so, at some point I was down to singles. Thanks!
Sunday, January 28, 2018
January 28, 2018
Daily score: 7
Workout:
Active recovery swim work 60 min
* work on various stroke tech… breast, back, freestyle, side stroke,
underwaters, paddles, kick with board, kick with paddles, kick with
flippers. During this accumulate 1 maximal effort 75y swim
75y = 1:19
I swam a total of 1900 yards. Did a little of everything you listed. Felt good! Thanks!
Workout:
Active recovery swim work 60 min
* work on various stroke tech… breast, back, freestyle, side stroke,
underwaters, paddles, kick with board, kick with paddles, kick with
flippers. During this accumulate 1 maximal effort 75y swim
75y = 1:19
I swam a total of 1900 yards. Did a little of everything you listed. Felt good! Thanks!
Saturday, January 27, 2018
January 27, 2018
Daily score: 7
Workout:
A. OHS; 3x3; rest 2 min
95, 105, 115 (x4)
B. Back squat; 10 sets of 3 @75% 1rm; rest 90 seconds
3 at 140 x 10 sets
C. DB thrusters; 20 reps AFAP 35# x3; rest 2-1 min
1:06 (13/7), 1:08 (12/8), 1:34 (8/6/6)
E. DB power snatch; 20 reps AFAP 25# x3; rest 2-1 min bw sets
(decreasing rest between)
:45, :41, :39
+
3 rounds for time:
10 deadlift 155#
20 wall balls
5:18 (unbroken)
I got some sleep last night at work and then got an invite to go lift at open gym with a Strongman group and that sounded fun so I postponed rest day. Glad I did, this was a fun, high energy workout. My only regret is starting too light on the OHS. I did a fourth rep in the video at 115 because one of the coaches told me to keep my left heel down and I didn't wanna end on that note so I did another with my heel down :). That is when I realized I should have started heavier. I got a tip to keep my neck more in line on the back squats and a little more narrow grip on the DLs in the WOD. I grip the DLs with my clean grip and have never been told to DL with a more narrow grip but it makes sense. Things you hear when hanging out with power lifters.... Doing the 10 sets of squats out in a gym with a lot going on was way better than alone at home. They were challenging but not awful. The gut check part of this workout were the sets of thrusters. Wow was that hard. The snatches felt like nothing after the thrusters. I did them all alternating and switched on the ground and muscle snatched them all easy. I felt some fatigue and a tight back prior to the wod so I did fuss with and wear my belt. But the 155 didn't feel that heavy and I did the whole thing unbroken. It was good to practice WBs with a 14# ball to a 9 foot target. They didn't feel heavier or harder the only difference was accuracy was a little more challenging at the higher height. I was happy that sets of 20 weren't too awful. Thanks!
Workout:
A. OHS; 3x3; rest 2 min
95, 105, 115 (x4)
B. Back squat; 10 sets of 3 @75% 1rm; rest 90 seconds
3 at 140 x 10 sets
C. DB thrusters; 20 reps AFAP 35# x3; rest 2-1 min
1:06 (13/7), 1:08 (12/8), 1:34 (8/6/6)
E. DB power snatch; 20 reps AFAP 25# x3; rest 2-1 min bw sets
(decreasing rest between)
:45, :41, :39
+
3 rounds for time:
10 deadlift 155#
20 wall balls
5:18 (unbroken)
I got some sleep last night at work and then got an invite to go lift at open gym with a Strongman group and that sounded fun so I postponed rest day. Glad I did, this was a fun, high energy workout. My only regret is starting too light on the OHS. I did a fourth rep in the video at 115 because one of the coaches told me to keep my left heel down and I didn't wanna end on that note so I did another with my heel down :). That is when I realized I should have started heavier. I got a tip to keep my neck more in line on the back squats and a little more narrow grip on the DLs in the WOD. I grip the DLs with my clean grip and have never been told to DL with a more narrow grip but it makes sense. Things you hear when hanging out with power lifters.... Doing the 10 sets of squats out in a gym with a lot going on was way better than alone at home. They were challenging but not awful. The gut check part of this workout were the sets of thrusters. Wow was that hard. The snatches felt like nothing after the thrusters. I did them all alternating and switched on the ground and muscle snatched them all easy. I felt some fatigue and a tight back prior to the wod so I did fuss with and wear my belt. But the 155 didn't feel that heavy and I did the whole thing unbroken. It was good to practice WBs with a 14# ball to a 9 foot target. They didn't feel heavier or harder the only difference was accuracy was a little more challenging at the higher height. I was happy that sets of 20 weren't too awful. Thanks!
Friday, January 26, 2018
January 26, 2018
Daily score: 7
Workout:
A. Inverted barbell rows; amrap unbroken x6; rest 90 seconds
8,8,7,7,7,7
B1. Ring push ups; amrap unbroken x6; rest 90 seconds
20,17,17,16,15,15
B2. Strict pull ups; amrap unbroken x6; rest 90 seconds
8,8,6,6,6,6
C. Large magnitude kip swings on rings with hip extension; 10 reps x5;
rest 90 seconds
10,9,9,9,6
D. Strict muscle up negatives; accumulate 5 reps (film, try to
replicate transition positions as much as possible from a video of
someone kipping)
5
+
18 min amrap:
25 calories row
12 burpees to 6" reach
4 kipping hspu
5 rounds + 14 cals
+
mobility work 15 min
Done
I did this at CrossFit Portland. Good energy there today. Scotty was out on the floor working out too and it’s always good to have his eyes and help. Just in case you don’t notice, that was 100 ring push ups ;). Kipping felt good the first set. I did 9’s on the next few because I was losing it by then. And 6 on the last set because I felt one more kip away from tearing my palms. I am starting to ‘get’ the hip extension better though. Scotty approved of my muscle up negatives, said they looked good I just have that one spot I need to slow down. We both recognize how much better they are than the last time I tried though. WOD was fun. I never stopped, went straight into the hspu’s and they were no problem. I did have to jump higher than 6” each burpee, it was either that or a bar I could touch. Overachieving for the day :). I work tonight so decided to do this today so that tomorrow I can relax. Feeling great and ready for a pre-work nap. Thanks!
Workout:
A. Inverted barbell rows; amrap unbroken x6; rest 90 seconds
8,8,7,7,7,7
B1. Ring push ups; amrap unbroken x6; rest 90 seconds
20,17,17,16,15,15
B2. Strict pull ups; amrap unbroken x6; rest 90 seconds
8,8,6,6,6,6
C. Large magnitude kip swings on rings with hip extension; 10 reps x5;
rest 90 seconds
10,9,9,9,6
D. Strict muscle up negatives; accumulate 5 reps (film, try to
replicate transition positions as much as possible from a video of
someone kipping)
5
+
18 min amrap:
25 calories row
12 burpees to 6" reach
4 kipping hspu
5 rounds + 14 cals
+
mobility work 15 min
Done
I did this at CrossFit Portland. Good energy there today. Scotty was out on the floor working out too and it’s always good to have his eyes and help. Just in case you don’t notice, that was 100 ring push ups ;). Kipping felt good the first set. I did 9’s on the next few because I was losing it by then. And 6 on the last set because I felt one more kip away from tearing my palms. I am starting to ‘get’ the hip extension better though. Scotty approved of my muscle up negatives, said they looked good I just have that one spot I need to slow down. We both recognize how much better they are than the last time I tried though. WOD was fun. I never stopped, went straight into the hspu’s and they were no problem. I did have to jump higher than 6” each burpee, it was either that or a bar I could touch. Overachieving for the day :). I work tonight so decided to do this today so that tomorrow I can relax. Feeling great and ready for a pre-work nap. Thanks!
Thursday, January 25, 2018
January 25, 2018
Daily score: 7
Workout:
A. Clean grip deadlift; 3x3; rest 2 min
185, 205, 215
B. Deadlift; 20, 20; rest as needed bw sets (tight brace and good mid line)
145, 145
+
For time:
20-40-60
wall balls
12-16-20
hang power snatch 55#
50-50-50
feet DB front rack walking lunge
14:01 (20# wb, 35# db per hand)
+
shoulder/hip/ankle mobility work 20-30 min
Done
Ankle was sore this morning but no 'pain' like last night. Bugged me walking around work, I had to do a ton of walking today. But by the time I was warming up to workout it didn't even cross my mind. Deadlifts went well. The WOD was painful. I did the first 20 wbs unbroken and same for the snatches. The lunge was tough, heavy, couldn't remember what weight was in last years open but 35's seemed heavy. By the 3rd round I finally figured out how to hold it best. Second set of wb's I did sets of 10, then 10/6 on the snatches. Third round 15's and 10 and 10. Happy with my effort, took me 5 mins on the airdyne to cool down, I definitely had the want to roll on the floor feeling. Thanks!
Workout:
A. Clean grip deadlift; 3x3; rest 2 min
185, 205, 215
B. Deadlift; 20, 20; rest as needed bw sets (tight brace and good mid line)
145, 145
+
For time:
20-40-60
wall balls
12-16-20
hang power snatch 55#
50-50-50
feet DB front rack walking lunge
14:01 (20# wb, 35# db per hand)
+
shoulder/hip/ankle mobility work 20-30 min
Done
Ankle was sore this morning but no 'pain' like last night. Bugged me walking around work, I had to do a ton of walking today. But by the time I was warming up to workout it didn't even cross my mind. Deadlifts went well. The WOD was painful. I did the first 20 wbs unbroken and same for the snatches. The lunge was tough, heavy, couldn't remember what weight was in last years open but 35's seemed heavy. By the 3rd round I finally figured out how to hold it best. Second set of wb's I did sets of 10, then 10/6 on the snatches. Third round 15's and 10 and 10. Happy with my effort, took me 5 mins on the airdyne to cool down, I definitely had the want to roll on the floor feeling. Thanks!
Wednesday, January 24, 2018
January 24, 2018
Daily score: 7
Workout:
20 min amrap:
10 calories rowing
10 burpees
10 box jumps 20" (step down)
20 double unders
7 rounds + 10 + 5 (fastest round = 2:27, slowest = 2:59)
+
mobility work 30 min
Done
WOD was fine, mostly just felt like cardio. Not a brilliant double under day but I did do a few rounds of the du’s unbroken. Box jumps felt fine. I kept moving the whole time. Sometime during the mobility I felt some ankle discomfort. It’s right in the front and hurts to go up on my toes. Not entirely sure it’s from the wod, I may have just overstretched it inadvertently. Hoping to wake up healed :). It’s not that bad. Thanks!
Workout:
20 min amrap:
10 calories rowing
10 burpees
10 box jumps 20" (step down)
20 double unders
7 rounds + 10 + 5 (fastest round = 2:27, slowest = 2:59)
+
mobility work 30 min
Done
WOD was fine, mostly just felt like cardio. Not a brilliant double under day but I did do a few rounds of the du’s unbroken. Box jumps felt fine. I kept moving the whole time. Sometime during the mobility I felt some ankle discomfort. It’s right in the front and hurts to go up on my toes. Not entirely sure it’s from the wod, I may have just overstretched it inadvertently. Hoping to wake up healed :). It’s not that bad. Thanks!
Tuesday, January 23, 2018
January 23, 2018
Daily score: 7
Workout:
A. Thruster; 3x3; rest 2 min
105, 115, 125
B. DB thrusters; 20 reps x2; rest 2 min
30, 30
C. Sandbag over shoulder tech work with 70 and 100# - report in how
they feel - work on the cues I gave you last week
Done
D. Incline bench TTB; 10 slow controlled reps x5; rest as needed
https://www.youtube.com/watch?
10 x 5
E1. Supine windshield wipers; 10 slow controlled reps x4; rest 1 min
done
E2. Stability ball stir the pots; 5 slow controlled reps x4; rest 1 min
done
E3. Side plank; 30 seconds x4; rest 1 min
done
F. CTB/pull up tech work 10-15 min
20 ctb (sets of 3-5)
11 butterfly ctb (I'd get about 2 out of 3)
30 butterfly pull ups (set of 5-7)
+
shoulder mobility work 20-30 min
done
I haven't done heavy thrusters in forever. I'm sure 125 x 3 is a PR. It was close to a 3 rep max too. The second set of DB thrusters sucked. I was definitely making some noises...delicate grunting :). My friend Kim, that does Strongman was over working out and gave me so help and encouragement with the sandbag. I feel like I had a couple reps that were right. It still is not something that feels really strong. Incline bench ttb were tough. Felt it in the abs for sure. The E series went well. Pull up and CTB work was fun. I am feeling way better with the butterfly pull ups. Can't wait to be out to Atlanta and get some eyes on me, hopefully by the Open they will be 'a go'. Good to have some time working on shoulder mobility. Thanks!
Workout:
A. Thruster; 3x3; rest 2 min
105, 115, 125
B. DB thrusters; 20 reps x2; rest 2 min
30, 30
C. Sandbag over shoulder tech work with 70 and 100# - report in how
they feel - work on the cues I gave you last week
Done
D. Incline bench TTB; 10 slow controlled reps x5; rest as needed
https://www.youtube.com/watch?
10 x 5
E1. Supine windshield wipers; 10 slow controlled reps x4; rest 1 min
done
E2. Stability ball stir the pots; 5 slow controlled reps x4; rest 1 min
done
E3. Side plank; 30 seconds x4; rest 1 min
done
F. CTB/pull up tech work 10-15 min
20 ctb (sets of 3-5)
11 butterfly ctb (I'd get about 2 out of 3)
30 butterfly pull ups (set of 5-7)
+
shoulder mobility work 20-30 min
done
I haven't done heavy thrusters in forever. I'm sure 125 x 3 is a PR. It was close to a 3 rep max too. The second set of DB thrusters sucked. I was definitely making some noises...delicate grunting :). My friend Kim, that does Strongman was over working out and gave me so help and encouragement with the sandbag. I feel like I had a couple reps that were right. It still is not something that feels really strong. Incline bench ttb were tough. Felt it in the abs for sure. The E series went well. Pull up and CTB work was fun. I am feeling way better with the butterfly pull ups. Can't wait to be out to Atlanta and get some eyes on me, hopefully by the Open they will be 'a go'. Good to have some time working on shoulder mobility. Thanks!
Monday, January 22, 2018
January 22, 2018
Daily score: 7
Workout:
Swim 10 min easy warm up
Medley
+
Kick on back with board 25y x4; rest 30 sec
Done
+
Kick; 25y x4; rest 30 sec
Done
+
Swim 50y @100%
rest 45 sec
x6 sets
(Rest as needed to recovery bw sets 3/4)
:49, :49, :49
:46, :48, :47
+
Swim 10 min easy cool down
Medley
Did this early this morning and what a great way to wake up. Body felt so great after. I nearly died on the :46 50y...I know my face was about to explode as I held my breath to push to the finish. So...thanks! It’s not just anyone that could get me to get outta bed and go swimming ;).
Workout:
Swim 10 min easy warm up
Medley
+
Kick on back with board 25y x4; rest 30 sec
Done
+
Kick; 25y x4; rest 30 sec
Done
+
Swim 50y @100%
rest 45 sec
x6 sets
(Rest as needed to recovery bw sets 3/4)
:49, :49, :49
:46, :48, :47
+
Swim 10 min easy cool down
Medley
Did this early this morning and what a great way to wake up. Body felt so great after. I nearly died on the :46 50y...I know my face was about to explode as I held my breath to push to the finish. So...thanks! It’s not just anyone that could get me to get outta bed and go swimming ;).
Sunday, January 21, 2018
January 21, 2018
Daily score: 7
Workout:
A. Squat snatch; 10 reps AFAP @70% 1rm
1:12 (5/3/2) at 83#
B. Squat snatch; 10 reps AFAP 80% 1rm
2:14 (3/1/2/1/1/1/1) at 93#
C. Squat clean and jerk; 10 reps AFAP 70% 1rm
1:58 (3, then all singles) at 105
D. Front sqaut; 5x5; rest 2 min
105, 115, 125, 130, 130
E. DB single arm OH walking lunge; 20 steps x2; rest 90 seconds
(switch the OH arm per set)
30# x 20 steps/side x 2
E. Clean grip deadlift; 20 reps AFAP x2 @135#; rest as needed to recovery
:32
:31
F. Double under tech work 10-15 min
Done
The snatch challenges were fun. Stressful too lol. At least that's what I said to my buddy when I was done. I was lifting alone and the guys walked in during my set of 10 at 93 which distracted me for a second but not sure it changed much. No misses. I was impressed I got 3 in a row at 93, they weren't touch and go but they were a solid set of 3. I did the clean and jerks all as split jerks even though the press was the easy part for me. I just figured you meant to split it. It was my quads that got tired on the front squat portion. Front squats felt heavy at 130. I enjoy the DB single arm OH lunge challenge too. Left shoulder is more stable than the right. Fast DLs were fun. 135 seems so much lighter than the 155 I did in last weeks wod. My grip didn't get tired either. I played around with fast single unders and a little single leg jumping then did a max du set emom for 7 minutes. The most I get hovers around 20. It's funny, I feel like I can breathe now but I still just get so tense as I get about about 15 reps. I am so very mystified by people that crank out 100 du's like it's nothing. It honestly seems unattainable...which is funny because I have an irrational ability to imagine myself being great at so many other things! Ankle is just slightly sore after the jumping. I'm not worried. Thanks!
Workout:
A. Squat snatch; 10 reps AFAP @70% 1rm
1:12 (5/3/2) at 83#
B. Squat snatch; 10 reps AFAP 80% 1rm
2:14 (3/1/2/1/1/1/1) at 93#
C. Squat clean and jerk; 10 reps AFAP 70% 1rm
1:58 (3, then all singles) at 105
D. Front sqaut; 5x5; rest 2 min
105, 115, 125, 130, 130
E. DB single arm OH walking lunge; 20 steps x2; rest 90 seconds
(switch the OH arm per set)
30# x 20 steps/side x 2
E. Clean grip deadlift; 20 reps AFAP x2 @135#; rest as needed to recovery
:32
:31
F. Double under tech work 10-15 min
Done
The snatch challenges were fun. Stressful too lol. At least that's what I said to my buddy when I was done. I was lifting alone and the guys walked in during my set of 10 at 93 which distracted me for a second but not sure it changed much. No misses. I was impressed I got 3 in a row at 93, they weren't touch and go but they were a solid set of 3. I did the clean and jerks all as split jerks even though the press was the easy part for me. I just figured you meant to split it. It was my quads that got tired on the front squat portion. Front squats felt heavy at 130. I enjoy the DB single arm OH lunge challenge too. Left shoulder is more stable than the right. Fast DLs were fun. 135 seems so much lighter than the 155 I did in last weeks wod. My grip didn't get tired either. I played around with fast single unders and a little single leg jumping then did a max du set emom for 7 minutes. The most I get hovers around 20. It's funny, I feel like I can breathe now but I still just get so tense as I get about about 15 reps. I am so very mystified by people that crank out 100 du's like it's nothing. It honestly seems unattainable...which is funny because I have an irrational ability to imagine myself being great at so many other things! Ankle is just slightly sore after the jumping. I'm not worried. Thanks!
Saturday, January 20, 2018
January 20, 2018
Daily score: 7
Workout:
A. Inverted barbell rows; amrap unbroken x4; rest 90 seconds (chest to
bar and try to keep abs tight and thoracic spine in extension) (use
weighted vest if you can get more than 10 quality reps)
10,8,7,7
B1. Ring push ups; amrap unbroken x4; rest 90 seconds
17,16,15,15
B2. Strict pull ups; amrap unbroken x4; rest 90 seconds
8,7,7,6
C. Large magnitude kip swings on rings with hip extension; 6 reps x5;
rest 90 seconds
6x5
D1. Ring dip support hold at top position; 15 seconds x5; rest 90s econds
Done
D2. Ring dip support hold at the bottom position; 15 secnods x5; rest 90 seconds
Done
E. Burpee over DB with hop back/hop up tech work from 18.0
announcement - 10 minutes
7 burpees over db emom x 10 = 70 burpees
+
Row 10 min easy
Assault bike 10 min easy
2128m
85 cals
+
mobility work 15 min
Done, mostly worked on right hip/hami
I did this at CFP after coaching. It’s good to try a variety of ring set ups. No vest on the inverted rows. Kip swings are feeling better but I definitely go crooked as I fatigue. I think it’s my right shoulder/lat that gives a bit. Arms were shaking on the first support hold after the kipping. Played around with the burpee standard. I think the hard part is full hip extension prior to jumping lateral. It’s hard to pause there when I just wanna jump over. I did 7 good ones in 22-24 seconds. Thanks!
Workout:
A. Inverted barbell rows; amrap unbroken x4; rest 90 seconds (chest to
bar and try to keep abs tight and thoracic spine in extension) (use
weighted vest if you can get more than 10 quality reps)
10,8,7,7
B1. Ring push ups; amrap unbroken x4; rest 90 seconds
17,16,15,15
B2. Strict pull ups; amrap unbroken x4; rest 90 seconds
8,7,7,6
C. Large magnitude kip swings on rings with hip extension; 6 reps x5;
rest 90 seconds
6x5
D1. Ring dip support hold at top position; 15 seconds x5; rest 90s econds
Done
D2. Ring dip support hold at the bottom position; 15 secnods x5; rest 90 seconds
Done
E. Burpee over DB with hop back/hop up tech work from 18.0
announcement - 10 minutes
7 burpees over db emom x 10 = 70 burpees
+
Row 10 min easy
Assault bike 10 min easy
2128m
85 cals
+
mobility work 15 min
Done, mostly worked on right hip/hami
Thursday, January 18, 2018
January 17, 2018
Daily score: 7
Workout:
Airdyne sprint 10 seconds @90%
rest 50 sec
Row sprint 10 seconds @90%
rest 50 sec
x10 sets
Done, total 687m at 1:36/500m pace, 72 cals on bike
+
mobility work 30 min
Done
This felt good. 10 seconds seemed short and 50 was plenty of rest. I coached all evening at the gym and had a great time. The class did 15.5 with the rowing and thrusters. It was awesome. I worked on some handstands for a little bit since I got there early. Writing this the next morning and my right hamstring is super sore. Taking today as a rest day and will work on mobilizing it. Thanks!
Workout:
Airdyne sprint 10 seconds @90%
rest 50 sec
Row sprint 10 seconds @90%
rest 50 sec
x10 sets
Done, total 687m at 1:36/500m pace, 72 cals on bike
+
mobility work 30 min
Done
This felt good. 10 seconds seemed short and 50 was plenty of rest. I coached all evening at the gym and had a great time. The class did 15.5 with the rowing and thrusters. It was awesome. I worked on some handstands for a little bit since I got there early. Writing this the next morning and my right hamstring is super sore. Taking today as a rest day and will work on mobilizing it. Thanks!
Tuesday, January 16, 2018
January 16, 2018
Daily score: 7 (some trap/bicep soreness)
Workout:
A. Squat clean and jerk; 5 singles @80-90% 1rm- rest as needed
125, 130, 135, 135, 135
+
15 min amrap:
30 deadlift 135#
30 bar facing burpees (if you can't do the jump just normal burpees)
60 wall balls
30 CTB pull ups
1 round +30 +5
(done with wall balls in first round at 8:30, done with first round at 12:06)
+
shoulder/hip/ankle mobility work 20-30 min
Done (recovering ankle actually seems more flexible than the left)
Biceps are sore I think from picking up the sand bags with bent arms. Won't do that again. Traps are sore more on the right since I threw the bag over the right shoulder every time. Not terrible though. It was fun to get to squat clean again! Everything felt pretty good at these weights. The jerks felt light and I know I could have used better jerk form, dropped lower, quicker, etc. Sometimes I notice I don't do it right until it gets really heavy. I wanna say I felt stronger in my core with the clean catches. As in, I maaaay be doing better at keeping tension. The amrap got me. I did this workout today and flopped with tomorrow's because I had a friend come to workout with me today and felt that I would push harder with her here. I did push I think but I also was bent over breathing heavy a lot! And kinda a mess for 30 seconds after. I wanna be better Max! The first round of DLs I did 15, 8, 7. It felt heavier than I had hoped. Burpees were fine just my usual steady pace. I used a 20# WB since my ceiling is shy of 9 ft. Did 15, 15, 15, 15. The CTB I do think are improved. I did 3 sets of 5 before they got hard, by 22 I was doing singles. Second round of DL's I did sets of 5. Mobility session was awesome. I had lots of time and enjoyed it. Thanks!
Workout:
A. Squat clean and jerk; 5 singles @80-90% 1rm- rest as needed
125, 130, 135, 135, 135
+
15 min amrap:
30 deadlift 135#
30 bar facing burpees (if you can't do the jump just normal burpees)
60 wall balls
30 CTB pull ups
1 round +30 +5
(done with wall balls in first round at 8:30, done with first round at 12:06)
+
shoulder/hip/ankle mobility work 20-30 min
Done (recovering ankle actually seems more flexible than the left)
Biceps are sore I think from picking up the sand bags with bent arms. Won't do that again. Traps are sore more on the right since I threw the bag over the right shoulder every time. Not terrible though. It was fun to get to squat clean again! Everything felt pretty good at these weights. The jerks felt light and I know I could have used better jerk form, dropped lower, quicker, etc. Sometimes I notice I don't do it right until it gets really heavy. I wanna say I felt stronger in my core with the clean catches. As in, I maaaay be doing better at keeping tension. The amrap got me. I did this workout today and flopped with tomorrow's because I had a friend come to workout with me today and felt that I would push harder with her here. I did push I think but I also was bent over breathing heavy a lot! And kinda a mess for 30 seconds after. I wanna be better Max! The first round of DLs I did 15, 8, 7. It felt heavier than I had hoped. Burpees were fine just my usual steady pace. I used a 20# WB since my ceiling is shy of 9 ft. Did 15, 15, 15, 15. The CTB I do think are improved. I did 3 sets of 5 before they got hard, by 22 I was doing singles. Second round of DL's I did sets of 5. Mobility session was awesome. I had lots of time and enjoyed it. Thanks!
Monday, January 15, 2018
January 15, 2018
Daily score: 8
Workout:
A. Front rack barbell walks; 50 feet x6; rest 90 seconds
125, 135, 145, 155, 165, 175
B. OH barbell isometric hold; 30 seconds x5; rest 2 min
95, 105, 110, 120, 125
C. Sandbag over shoulder tech work with 70 and 100# - report in how
they feel, film
22 reps with the 70
10 reps with the 100
D. Negative vertical body levers; accumulate 10 slow controlled reps
10
E1. Supine windshield wipers; 10 slow controlled reps x3; rest 1 min
10x3
E2. Stability ball stir the pots; 5 slow controlled reps x3; rest 1 min
5/side x 3
E3. Side plank; 30 seconds x3; rest 1 min
30/side x 3
The walks did get heavy enough to cause shaky legs and I felt it in the midline but the worst was just my bony collarbone, I broke the left side as a kid and it just grinds a bit. Which is fine, I'm not really complaining so much as noting :). The overhead holds weren't too terrible. I have lots and lots of room for improvement with the sandbags! I can see myself watching my videos that I'm very inefficient and not very explosive. I bend over way too much. I kept trying to explode more vertical but you wouldn't know it from the video. Any tips would be appreciated. They are a fun new toy though. Everything else went really well. The vertical body levers felt really strong. Thanks!
Workout:
A. Front rack barbell walks; 50 feet x6; rest 90 seconds
125, 135, 145, 155, 165, 175
B. OH barbell isometric hold; 30 seconds x5; rest 2 min
95, 105, 110, 120, 125
C. Sandbag over shoulder tech work with 70 and 100# - report in how
they feel, film
22 reps with the 70
10 reps with the 100
D. Negative vertical body levers; accumulate 10 slow controlled reps
10
E1. Supine windshield wipers; 10 slow controlled reps x3; rest 1 min
10x3
E2. Stability ball stir the pots; 5 slow controlled reps x3; rest 1 min
5/side x 3
E3. Side plank; 30 seconds x3; rest 1 min
30/side x 3
The walks did get heavy enough to cause shaky legs and I felt it in the midline but the worst was just my bony collarbone, I broke the left side as a kid and it just grinds a bit. Which is fine, I'm not really complaining so much as noting :). The overhead holds weren't too terrible. I have lots and lots of room for improvement with the sandbags! I can see myself watching my videos that I'm very inefficient and not very explosive. I bend over way too much. I kept trying to explode more vertical but you wouldn't know it from the video. Any tips would be appreciated. They are a fun new toy though. Everything else went really well. The vertical body levers felt really strong. Thanks!
Sunday, January 14, 2018
January 14, 2018
Daily score: 8
Workout:
Swim 10 min easy warm up
medley, done
+
Kick on back with board 25y x4; rest 30 sec
done
+
Kick; 25y x4; rest 30 sec
done
+
Swim 25y @100%
rest 30 sec
x10 sets
(Rest as needed to recovery bw sets 5/6)
:22, :21, :21, :21, :21
:20, :21, :20, :21, :20
+
Swim 10 min easy cool down
medley, done
I was in the perfect mood for a swim today. And I think it helped work out some stiffness/soreness in my quads and hami's. It all went well and I felt strong. After judging the swim at last weekend's competition I also don't feel too terribly slow! I am definitely beating a lot of those athletes. It was quite a range from near sinking to super fast. Anyhow, thanks!
Workout:
Swim 10 min easy warm up
medley, done
+
Kick on back with board 25y x4; rest 30 sec
done
+
Kick; 25y x4; rest 30 sec
done
+
Swim 25y @100%
rest 30 sec
x10 sets
(Rest as needed to recovery bw sets 5/6)
:22, :21, :21, :21, :21
:20, :21, :20, :21, :20
+
Swim 10 min easy cool down
medley, done
I was in the perfect mood for a swim today. And I think it helped work out some stiffness/soreness in my quads and hami's. It all went well and I felt strong. After judging the swim at last weekend's competition I also don't feel too terribly slow! I am definitely beating a lot of those athletes. It was quite a range from near sinking to super fast. Anyhow, thanks!
Saturday, January 13, 2018
January 13, 2018
Daily score: 9
Workout:
A. Squat snatch; build to a tough single
108
B. 30 reps AFAP for quality squat snatch @80% of A (only go as fast as
you can maintain technical proficiency)
9:30 at 86#
C. Front squat; 5x5; rest 2 min
95, 105, 115, 125, 125
D. DB front rack walking lunge; 20 steps x2; rest 90 seconds
35#/hand x 20 x 2
E. Clean grip RDL; 8-10x3; rest 2 min
95x10
105x10
110x10
+
Row sprint 20 secods @100%
rest 2 min
x6 sets
123, 123, 128, 124, 119, 127m
It was a gorgeous day today and after a rest day I was feeling good and excited to train. So happy to hit 108 solid on the snatch after so many months off. The 30 reps were fantastic practice. I'm working on standing up a little quicker and not hanging out in the catch so long. I had zero misses. Squats are slowing feeling stronger. Everything else went well too. Thanks!
Workout:
A. Squat snatch; build to a tough single
108
B. 30 reps AFAP for quality squat snatch @80% of A (only go as fast as
you can maintain technical proficiency)
9:30 at 86#
C. Front squat; 5x5; rest 2 min
95, 105, 115, 125, 125
D. DB front rack walking lunge; 20 steps x2; rest 90 seconds
35#/hand x 20 x 2
E. Clean grip RDL; 8-10x3; rest 2 min
95x10
105x10
110x10
+
Row sprint 20 secods @100%
rest 2 min
x6 sets
123, 123, 128, 124, 119, 127m
It was a gorgeous day today and after a rest day I was feeling good and excited to train. So happy to hit 108 solid on the snatch after so many months off. The 30 reps were fantastic practice. I'm working on standing up a little quicker and not hanging out in the catch so long. I had zero misses. Squats are slowing feeling stronger. Everything else went well too. Thanks!
Thursday, January 11, 2018
January 11, 2018
Daily score: 6 (sore, mostly quads)
Workout:
A. Ring rows; amrap unbroken x3; rest 90 seconds
27,25,22
B1. Ring push ups; amrap unbroken x3; rest 90 seconds
20,16,14
B2. Strict pull ups; amrap unbroken x3; rest 90 seconds
6,7,6
C. Large magnitude kip swings on rings with hip extension; 5 reps x5;
rest 90 seconds
5x5
D. Ring dip support hold at the bottom position; 15 secnods x5; rest 90 seconds
15x5
E. 45 degree externally rotated Support hold (put DB's on boxes
rotated out to 45 degrees) 15 seconds x5; rest 90 seconds
15x5
F. TTB; 20 reps AFAP x3; rest 90 sec
:45 (13,7)
1:08 (8,5,3,4)
1:20 (3,3,3,3,3,3,2)
Quads are pretty sore. Arms feel good though. The 5x5 kip swings were hard in that they fatigued. I think I have usually done 3-4 at a time and adding a fifth was a challenge. Both of the holds went fine. TTB went well too, hands and forearms got tired. Thanks!
Workout:
A. Ring rows; amrap unbroken x3; rest 90 seconds
27,25,22
B1. Ring push ups; amrap unbroken x3; rest 90 seconds
20,16,14
B2. Strict pull ups; amrap unbroken x3; rest 90 seconds
6,7,6
C. Large magnitude kip swings on rings with hip extension; 5 reps x5;
rest 90 seconds
5x5
D. Ring dip support hold at the bottom position; 15 secnods x5; rest 90 seconds
15x5
E. 45 degree externally rotated Support hold (put DB's on boxes
rotated out to 45 degrees) 15 seconds x5; rest 90 seconds
15x5
F. TTB; 20 reps AFAP x3; rest 90 sec
:45 (13,7)
1:08 (8,5,3,4)
1:20 (3,3,3,3,3,3,2)
Quads are pretty sore. Arms feel good though. The 5x5 kip swings were hard in that they fatigued. I think I have usually done 3-4 at a time and adding a fifth was a challenge. Both of the holds went fine. TTB went well too, hands and forearms got tired. Thanks!
Wednesday, January 10, 2018
January 10, 2017
Daily score: 8
Workout:
A. Single under and jumping tech work low volume - 15 min (report in
how it feels how they are and what we can do from a training
perspective on this… box jumps and bar facing burpees as well)
single unders, single leg jumps, double unders, bar facing burpees, box jumps
+
For time with weighted vest:
100 air squats
50 hand release push ups
50 russian step ups
50 two arm DB S2O 30#/hand
100 air squats
18:51, 20# vest
(3:13, 7:24, 10:06, 14:48, 18:51)
+
B. Hollow body hold; 30 secods x5; rest 30 sec
Done
C. Side plank; 30 seconds x5/side; rest 30 sec
Done
D. HAnging L hold; amsap x4; rest 90 seconds
33, 23, 22, 18
E. Arch body hold; amsap x3; rest 90 seconds
35, 37, 33
As for the jumping: everything felt just fine. The only thing I noticed was on the single leg jump rope, the right leg fatigues faster. Also, I just felt timid jumping to 30 inches, which is new. The wod was super fun because a guy friend of mine that is pretty good at CrossFit came by and did it with me in his weight vest too...and- I got to break in my weight vest! He did beat me by a minute and some change but he only had 15#'s in his vest ;)! The push ups got hard and the S2O was definitely the most struggle but I still managed to do at least sets of 6. I didn't stop on either set of the squats, just went want slower on the second even though I was going as fast as I could. Core work went well. Thanks!
Workout:
A. Single under and jumping tech work low volume - 15 min (report in
how it feels how they are and what we can do from a training
perspective on this… box jumps and bar facing burpees as well)
single unders, single leg jumps, double unders, bar facing burpees, box jumps
+
For time with weighted vest:
100 air squats
50 hand release push ups
50 russian step ups
50 two arm DB S2O 30#/hand
100 air squats
18:51, 20# vest
(3:13, 7:24, 10:06, 14:48, 18:51)
+
B. Hollow body hold; 30 secods x5; rest 30 sec
Done
C. Side plank; 30 seconds x5/side; rest 30 sec
Done
D. HAnging L hold; amsap x4; rest 90 seconds
33, 23, 22, 18
E. Arch body hold; amsap x3; rest 90 seconds
35, 37, 33
As for the jumping: everything felt just fine. The only thing I noticed was on the single leg jump rope, the right leg fatigues faster. Also, I just felt timid jumping to 30 inches, which is new. The wod was super fun because a guy friend of mine that is pretty good at CrossFit came by and did it with me in his weight vest too...and- I got to break in my weight vest! He did beat me by a minute and some change but he only had 15#'s in his vest ;)! The push ups got hard and the S2O was definitely the most struggle but I still managed to do at least sets of 6. I didn't stop on either set of the squats, just went want slower on the second even though I was going as fast as I could. Core work went well. Thanks!
Tuesday, January 9, 2018
January 9, 2018
Daily score: 6 (traps, lats, and mostly triceps pretty sore)
Workout:
For time:
Row 2k
Airdyne bike 10 calories
Row 2k
18:56
(8:12, :59, 8:55)
I definitely felt the rowing in my sore upper body, even felt like my forearms fatigued. 8:12 for the first 2k ties my PR. I rowed the first 500m under 2 mins and think I went out too fast. Bike didn’t start when I first got on so lost 10 seconds or so there. Second row was just about keeping going. This time domain is definitely a hard one for me. Good to push myself to figure it out and improve. Thanks!
Workout:
For time:
Row 2k
Airdyne bike 10 calories
Row 2k
18:56
(8:12, :59, 8:55)
I definitely felt the rowing in my sore upper body, even felt like my forearms fatigued. 8:12 for the first 2k ties my PR. I rowed the first 500m under 2 mins and think I went out too fast. Bike didn’t start when I first got on so lost 10 seconds or so there. Second row was just about keeping going. This time domain is definitely a hard one for me. Good to push myself to figure it out and improve. Thanks!
Monday, January 8, 2018
January 8, 2018
Daily score: 8
Workout:
A. HS walk tech work 15 min
- 6 wall walks with 6 shoulder taps
- some turns against the wall like in the video
- walks with spotter
B. Seated muscle up drill 10 min
45 reps
C. Ring to chest isometric hold; amsap x3; rest 90 seconds
19, 19, 16
D. Kipping hspu tech work 10 min
50 reps
+
For time:
60 TTB
60 hand release push up
30 CTB
60 S2O 65#
17:29
(5:09 TTB, 3:45 hrpu, 3:46 CTB, 4:49 S2O)
+
shoulder mobility work 20-30 min
americana, thoracic extension with arms overhead, passive hangs, single arm passive hangs, scap CARs
The HS drill with the lateral turns to the wall was something I saw from CF Gymnastics on Instagram that I wanted to try. It was pretty hard. Walking with a spotter seems to be improving. The muscle up drill felt great today. Kipping HSPU's feel pretty easy after all the strict work but they feel slow...I tried to find ways to go faster...not sure I'll ever be 'fast'. But I did just witness a ton of very fast kipping hspu's at the comp this last weekend so I know it's humanly possible. The WOD was faster than I thought it would be. TTB I did sets of 5 until in the 40's then did 3's. CTB, I did 3's until 20 and then quick doubles/singles. The S2O was the hard part. My arms got shaky. I did three sets of 10 and then was down to 5's and probably rested more than I should have. Shoulder mobility was heaven. I also went to the chiro and got a massage after this. Feeling great now. The last video is the straight arm pulling bar MU drill I wanted to try (also from CF Gymnastics on IG). Seems worthwhile. Thanks!
Workout:
A. HS walk tech work 15 min
- 6 wall walks with 6 shoulder taps
- some turns against the wall like in the video
- walks with spotter
B. Seated muscle up drill 10 min
45 reps
C. Ring to chest isometric hold; amsap x3; rest 90 seconds
19, 19, 16
D. Kipping hspu tech work 10 min
50 reps
+
For time:
60 TTB
60 hand release push up
30 CTB
60 S2O 65#
17:29
(5:09 TTB, 3:45 hrpu, 3:46 CTB, 4:49 S2O)
+
shoulder mobility work 20-30 min
americana, thoracic extension with arms overhead, passive hangs, single arm passive hangs, scap CARs
The HS drill with the lateral turns to the wall was something I saw from CF Gymnastics on Instagram that I wanted to try. It was pretty hard. Walking with a spotter seems to be improving. The muscle up drill felt great today. Kipping HSPU's feel pretty easy after all the strict work but they feel slow...I tried to find ways to go faster...not sure I'll ever be 'fast'. But I did just witness a ton of very fast kipping hspu's at the comp this last weekend so I know it's humanly possible. The WOD was faster than I thought it would be. TTB I did sets of 5 until in the 40's then did 3's. CTB, I did 3's until 20 and then quick doubles/singles. The S2O was the hard part. My arms got shaky. I did three sets of 10 and then was down to 5's and probably rested more than I should have. Shoulder mobility was heaven. I also went to the chiro and got a massage after this. Feeling great now. The last video is the straight arm pulling bar MU drill I wanted to try (also from CF Gymnastics on IG). Seems worthwhile. Thanks!
Sunday, January 7, 2018
January 7, 2017
Daily score: exhausted
Workout:
A. Back squat; build to a tough set of 5
B. Squat snatch work up to a tough single for the day
C. Squat clean; work up to a tough triple for the day
D. Two arm OH KB walking lunges; 20 steps x2; rest 90 seocnds
E. Sumo good mornings; 10-12x3; rest 90 seconds
+
Assault bike 30 min for max cals
I was planning to do this workout tonight but I just can’t see how it makes any sense or would make me any more fit at this point. I just spent the last three full days judging the Fort Vancouver Championship. Long days and every single catecholamine in my body I do believe has been spent. Not to mention I am super thirsty! I’m opting for a bubble bath and bed. I hate missing a workout though! Will be back on it tomorrow! I did get a killer deal on a couple of the used sandbags at the comp, a 70# and a #100. And I did have to lug them to my car so...kinda a workout. Now I have those to play with! Thanks!
Workout:
A. Back squat; build to a tough set of 5
B. Squat snatch work up to a tough single for the day
C. Squat clean; work up to a tough triple for the day
D. Two arm OH KB walking lunges; 20 steps x2; rest 90 seocnds
E. Sumo good mornings; 10-12x3; rest 90 seconds
+
Assault bike 30 min for max cals
I was planning to do this workout tonight but I just can’t see how it makes any sense or would make me any more fit at this point. I just spent the last three full days judging the Fort Vancouver Championship. Long days and every single catecholamine in my body I do believe has been spent. Not to mention I am super thirsty! I’m opting for a bubble bath and bed. I hate missing a workout though! Will be back on it tomorrow! I did get a killer deal on a couple of the used sandbags at the comp, a 70# and a #100. And I did have to lug them to my car so...kinda a workout. Now I have those to play with! Thanks!
Thursday, January 4, 2018
January 4, 2017
Daily score: 6 (a little stiff, sore, not awful, and tired from work)
B. Hanging L hold; amsap x5; rest 90 seconds
C1. Strict CTB pull ups; amrap unbroken x2; rest 90 seconds
C2. Strict ring dips; amrap unbroken x2; rest 90 seconds
D. Seated muscle up transition drill; 10 reps x3; rest 90 seconds
E. Single arm ring row; 10 reps x2/side; rest 30 sec bw sides
F. Kip swing tech work on rings working on large magnitude and
straight arm pulls getting hips to rings - 10 min
Workout:
A. FLR on rings in external rotation; 15 seconds x6; rest as needed
(posterior pelvic tilt, tight abs, tight glutes)
(posterior pelvic tilt, tight abs, tight glutes)
Done
B. Hanging L hold; amsap x5; rest 90 seconds
33, 23, 16, 20, 16
C1. Strict CTB pull ups; amrap unbroken x2; rest 90 seconds
3,3
C2. Strict ring dips; amrap unbroken x2; rest 90 seconds
8,7
D. Seated muscle up transition drill; 10 reps x3; rest 90 seconds
10x3
E. Single arm ring row; 10 reps x2/side; rest 30 sec bw sides
10/side x 2
F. Kip swing tech work on rings working on large magnitude and
straight arm pulls getting hips to rings - 10 min
Done
19:38
Strict CTB felt harder today for some reason. The mu drill was improved though. The first set I did 10 unbroken. Kipping felt good. I still don’t think I have a clue of timing for when I would pull but I guess we’re not there yet anyway. The wod was kinda fun. I did the whole thing unbroken. I wanted to stop and rest on the last set of db snatches but wasn’t close to failing, just tired, so I just kept going and am proud of my effort. Thanks!
Wednesday, January 3, 2018
January 3, 2017
Daily score: 7 (sore, all over)
Workout:
A. Single leg standing calf extensions; 20 reps x2/side; rest 30 sec bw sides
B. Bent knee calf extensions; 20 reps x2/side; rest 30 sec bw sides
C. Single leg line jumps; 10 reps on both legs
laterally/forward/diagonal on both legs
All of thee above, done
D. Single leg jump rope tech work 10 min
Done
+
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 DB thrusters AFAP (*maximal load you can do unbroken and maintain positions)
25#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
30 wall balls AFAP
14#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 OHS AFAP (*max load you think can perform unbroken with quality positions)
55#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
10 hang squat clean unbroken
75#
+
mobility work 20-30 min
Done, mostly legs
Kinda surprised how much my right calf still lags behind the left with A,B,C, and the single leg jumping. It starts off good but fatigues waaaay faster. The bike and squat combos were as painful as I thought they would be...not sure which was the worst. Probably the OHS. But they were all hard. I think I chose good weights though. The challenge was to not dog the bike, to really go 95%. The mobility time was golden. I am sure tomorrow is going to be a very sore leg day. Thanks!
Workout:
A. Single leg standing calf extensions; 20 reps x2/side; rest 30 sec bw sides
B. Bent knee calf extensions; 20 reps x2/side; rest 30 sec bw sides
C. Single leg line jumps; 10 reps on both legs
laterally/forward/diagonal on both legs
All of thee above, done
D. Single leg jump rope tech work 10 min
Done
+
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 DB thrusters AFAP (*maximal load you can do unbroken and maintain positions)
25#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
30 wall balls AFAP
14#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
20 OHS AFAP (*max load you think can perform unbroken with quality positions)
55#
rest 3 min
Assault bike sprint 20 seconds @90-95% effort
rest 10 sec
10 hang squat clean unbroken
75#
+
mobility work 20-30 min
Done, mostly legs
Kinda surprised how much my right calf still lags behind the left with A,B,C, and the single leg jumping. It starts off good but fatigues waaaay faster. The bike and squat combos were as painful as I thought they would be...not sure which was the worst. Probably the OHS. But they were all hard. I think I chose good weights though. The challenge was to not dog the bike, to really go 95%. The mobility time was golden. I am sure tomorrow is going to be a very sore leg day. Thanks!
Tuesday, January 2, 2018
January 2, 2018
Daily score: 8
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1/snatch balance x1 -
accumulate 10 complexes working on technique and positions
55,55,65,70,75,75,75,75,80,80
B. Squat clean x1/hang squat clean x1/front squat x1 - accumulate 10
complexes working on tech/postiions
80,85,95,95,105x6
C. Split jerk; 10 singles @70-80% 1rm; rest as needed
120,120,125,130,135x5,125
D. Front squat; 5x5; rest 90 seconds
85x5x5
E. Front rack forward lunges; 20 alt'ing steps x2; rest 90 seconds
55,65
F. Pistols; accumulate 20 reps (film) - if you cannot perform, do
single leg eccentrics, then roll out and stand up on two legs
20 Reps in 63 seconds
Snatching felt rusty and kinda wobbly but so good to get back at it. Ankle felt fine. Legs already started getting slow in the cleans coming up out of the squat. They just feel weak. Split jerk was super fun, been awhile. Dreaming about buying jerk blocks. My legs were tired by the front squats, I swear 85x5 was not easy. Lunges went well. Pistols seemed easy so I just kept going and finished them unbroken without too much trouble. Right leg seemed weaker than the left. Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1/snatch balance x1 -
accumulate 10 complexes working on technique and positions
55,55,65,70,75,75,75,75,80,80
B. Squat clean x1/hang squat clean x1/front squat x1 - accumulate 10
complexes working on tech/postiions
80,85,95,95,105x6
C. Split jerk; 10 singles @70-80% 1rm; rest as needed
120,120,125,130,135x5,125
D. Front squat; 5x5; rest 90 seconds
85x5x5
E. Front rack forward lunges; 20 alt'ing steps x2; rest 90 seconds
55,65
F. Pistols; accumulate 20 reps (film) - if you cannot perform, do
single leg eccentrics, then roll out and stand up on two legs
20 Reps in 63 seconds
Snatching felt rusty and kinda wobbly but so good to get back at it. Ankle felt fine. Legs already started getting slow in the cleans coming up out of the squat. They just feel weak. Split jerk was super fun, been awhile. Dreaming about buying jerk blocks. My legs were tired by the front squats, I swear 85x5 was not easy. Lunges went well. Pistols seemed easy so I just kept going and finished them unbroken without too much trouble. Right leg seemed weaker than the left. Thanks!
Monday, January 1, 2018
January 1, 2018
Daily score: 9
Workout:
15 min amrap:
3 strict hspu
10 TTB
6 burpees
8 rounds + 3 + 8
(88 TTB!)
+
A. Side plank; 20 secnods x5; rest 40 sec
Done
B. Arch body hold; 30 seconds x5; rest 30 sec
Done
C. Tuck ups; 20 reps x4; rest 2 min
Done
D. Bent knee hollow body hold straigth arm band lat pull downs; 20
reps x3; rest as needed to maintain core positions
Done
So good to be home and have spent New Year’s Eve with friends and my dog and no drama. So grateful to have today off to catch up on life and enjoy this workout. I was anxious to move after days of eating and just being cooped up. Soooo glad all the hoopla is over and I can get back to working on what’s important to me with the people who are important to me. I love this. My programming, progress, goals, moving, all off it. The amrap was great. I did all the hspu’s unbroken and the TTB in 5’s. I couldn’t believe how many rounds I was getting and what it all added up to in just 15 minutes. So so much progress. It wasn’t a burner, lungs were fine, just keep a steady pace so as not to start failing. Everything else went well. Thanks!
Workout:
15 min amrap:
3 strict hspu
10 TTB
6 burpees
8 rounds + 3 + 8
(88 TTB!)
+
A. Side plank; 20 secnods x5; rest 40 sec
Done
B. Arch body hold; 30 seconds x5; rest 30 sec
Done
C. Tuck ups; 20 reps x4; rest 2 min
Done
D. Bent knee hollow body hold straigth arm band lat pull downs; 20
reps x3; rest as needed to maintain core positions
Done
So good to be home and have spent New Year’s Eve with friends and my dog and no drama. So grateful to have today off to catch up on life and enjoy this workout. I was anxious to move after days of eating and just being cooped up. Soooo glad all the hoopla is over and I can get back to working on what’s important to me with the people who are important to me. I love this. My programming, progress, goals, moving, all off it. The amrap was great. I did all the hspu’s unbroken and the TTB in 5’s. I couldn’t believe how many rounds I was getting and what it all added up to in just 15 minutes. So so much progress. It wasn’t a burner, lungs were fine, just keep a steady pace so as not to start failing. Everything else went well. Thanks!
Subscribe to:
Posts (Atom)