February 28, 2018

Daily score: 7

Workout:


A. Power snatch; build to a tough single


105

B. OHS; 3x3; rest 2 min

105,115,120

C. Front squat; 5, 5, 3, 3; rest 2 min


125,135,145,125

D. Barbell reverse lunges; 12 steps x4; rest 2 min


85x12x4

+
Airdyne sprint 30 seconds @100%
rest 3 min
x4

22,21,19,17

I felt great going in to this.  Fun to snatch.  I hit 105 twice trying to make it look better the second time but they both look the same.  OHS started to make my calf a little sore but otherwise we’re good.  Front squats were great but after the 145x3 I was a little anxious about the calf getting kind of ‘hot’.  So I backed off the weight and went lighter on the lunges than I normally would too.  Strangely the bike sprints seemed to make it feel better.  It’s more in the tendon I think and feels better when warm maybe.  If I weren’t anticipating double unders in the open I wouldn’t be so conscious of it.  Thanks!

February 27, 2018

Daily score: 7

Workout:

A. Single leg calf raises; 10 reps x5/side; rest 30 sec


Skipped on accident

B. plyometric calf warm up - skipping, two footed jumping, etc


Done

C. Double unders/low box jump/etc skill work 10 min


3 mins

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


195,205,215

E. Hang power clean; 10 reps unborken x4; rest 90 seconds actively on
assault bike (increase loading as you go)


75,85,95,105

+
mobility work 20-30 min

Done

I don’t know what happened to my brain but I accidentally skipped the calf raises and went right into the plyo warm-up. By the time I realized I was already starting to jump rope, so planned to do them after.  But then around 3 mins into double unders I felt something bad in my right calf again.  Not as bad as before and I stopped right away.  Feels like it’s in a slightly different place this time, more midline and lower on the Achilles.  I just wonder if this has something to do with the calf re-growth after the break.  Not that the reason matters.  Anyhow, I moved on.  Everything else went well.  Focused on doing the cleans as fast as possible.  Took an epsom salt bath and hoping the calf will be back to 100% in a day or two.  Maybe I just needed to do the calf raises first!  On another note, I have been starving lately!  I know when I broke my ankle I cut my calories back just a little (150 ish) and never really went back up.   It’s been fine but the last few days I’ve been so hungry!  Thinking maybe just go back up by 150 and/or try and eat more earlier in the day.  I’m not wasting away or anything.  Just unusual.  Thanks!

February 26, 2018

Daily score: 8

Workout:

A. Negative muscle ups; accumulate 12 slow controlled reps with as
little assistance as possible


12, no assistance

B. Russian dips; accumulate 10 reps (film attempts)


10

C. CTB and butterfly tech work 10-15 min


Done 

D. HS walk/strict/kipping hspu tech work 10-15 min


Done

E1. Hollow body hold; 30 seconds x5; rest 30 sec
E2. Side plank; 30 seconds x5; rest 30 sec
E3. Hanging L hold; 30 secdonds x5; rest 30 sec
E4. Arch body hold; 30 seconsd x5; rest 30 sec


Done x 5

+
mobility work 20-30 min

Russian dips are really hard!  I did find myself helping with a little tap of my toe even when I tried not too.  Good stuff though.  It was a bad butterfly and CTB day...just felt not smooth.  But handstand walking felt great!  I made it farther than I ever have.  I did three sets of 10 kipping hspu’s pretty easy.  The core series was intense.  I only did 20 seconds on all the L-hangs because I knew I’d never make 30x5.  Feeling good.  Thanks!

February 25, 2018

Daily score:  8

Workout:

Swim 10 min easy warm up

Done

+
Swim 25y @100%
rest 30 sec
x4
rest as needed to recovery
x3

Done

+
kick swimming
50y x6 - rest as needed to recovery

Done

+
Swim 10 min easy with fins cool down

Done

The pool was packed today.  The lane I was in fluctuated from 3-5 people.  So my rest intervals weren't always 30 seconds exactly and I didn't bother timing anything.  My calves cramped a little when I put the fins on to cool down.  Stopped with stretching but they are tight the next day.  Thanks!

February 23, 2018

Daily score: 7

Workout:

Open 18.1

20 min amrap:
8 ttb
10 single arm db hang clean and jerk #35 (5 on right, 5 on left)
12 cal row

9 rounds plus 6 ttb!  276

This went well.  I did it at CFP with class.  I didn't obsess over a score goal but somewhere in my head I figured I'd be in the 7 round range.  So I was stoked when my judge told me I was on round 7 and I still had 4-5 mins left.  I was pumped!  The ttb slowed to quick singles by the last couple rounds.  I did all the db's unbroken but really was barely hanging on during the clean, nearly surprised that the db never went flying out of my hand.  The jerks weren't hard, just the grip on the cleans.  Rowing was awesome!  So happy at my effort on the rower and that I actually picked up the pace on the last couple rounds.  This whole experience feels fantastic.  I just did an open workout Rx and totally smoked what I thought I was capable of.  And...I had fun!  Thanks!  Thanks for giving me the path to get better at stuff.  Now I'm gonna recover recover recover.

February 22, 2018

Daily score: 6 (worked last night)

Workout:

A. Strict press; 3x3; rest 2 min

 75, 85, 90

B. Kipping hspu/strict hspu/hs walk tech work 20 minutes

 Done

C. Hollow body hold straight arm band lat pull downs; 10 reps x3; rest
90 seconds

 10x3

D. Ring rows; amrap unbroken x2; rest 2 min

 17,15

E. Side plank; 30 secodns x5; rest 30 sec bw sides

 Done

+
mobility work 20-30 min

Done

All good today.  Some good practice working out how to go faster on the kipping hspu's.  My new shoes slide better on the wall which is awesome.  HS walking practice was good for my confidence.  Now to get some sleep!  Thanks!

February 21, 2018

Daily score: 7

Workout:

A. Olympic lifting barbell cycling tech work 30 min - snatch, clean,
power clean, hang power clean, power snatch, thruster, OHS, etc.  Keep
the volume/loading light enough that you don't get sore but try to
familiarize yourself with all the movements

Done, all of the above including C and J

B. Front squat; 5, 5, 5; rest 2 min

115,125,135

C. DB front rack walking lunges; 50 feet x2; rest 2 min

35# x 50 x 2

+
Airdyne sprint 30 seconds @100%
rest 3 min
x3

19,20,19 cals


Great to have some practice with barbell cycling.  I think I ironed some things out.  Kept it all at 55#. Squats felt good, so did lunges.  30 seconds on the bike is waaaay longer than 30 seconds of sex.  You tell no lies.  Thanks!

February 20, 2018

Daily score: 8

Workout:


A. Single leg calf raises; 10 reps x5/side; rest 30 sec


10/side x 5

B. plyometric calf warm up - skipping, two footed jumping, etc


10 mins (lots of variety)

C. Double unders/low box jump/etc skill work 10 min


Done, sets of 20-30 on the du’s

D. DB tech work 20 minutes: thrusters, push press, push jerk, single
arm OHS, devils press, DB power snatch, etc


-10 thrusters emom x3 min at 25/30/35#
-12,10,8 push press emom at 35#
-10,7 push jerk emom at 35#
-5/5 side ohs at 35# x2, rest 1 min btw
-10 devils press at 25#, rest 1 min, 5 at 35#, rest 1 min, 5 at 25#
-10 power snatch emom at 25,30,35#

+
mobility work 20-30 min

Done

I feel silly doing plyometrics.  Not a natural thing or talent of mine.  But a very effective warm up for double unders.  Calf feels great.  Really happy with the du practice.  I may have overdone it on the dB work but I wanted to build some confidence with the 35’s.  The devils press with 35# Dbs is pretty rough.  Everything else felt doable.  Power snatch feels super solid as does the single arm ohs.  Thanks!

February 19, 2018

Daily score: 8

Workout:

A. Band assisted negative muscle ups; accumulate 10 slow controlled
reps with as little assistance as possible


2 with a band, 8 without 

B. Fasle grip ring to chest isometric hold; amsap x2; rest 90 seconds


20,18

C. Strict ring dips; amrap x2; rest 90 seconds


12,7

D. CTB pull ups; amrap unbroken x2; rest 90 seconds


11, 7

+
3 rounds for time:
15 calories row
10 TTB
... immediately into
3 rounds for time:
15 calories assault bike
10 burpees
...immediately into
3 rounds for time:
10 deadlift 155#
15 wall balls


15:40 (4:57, 6:37, 4:06)

+
mobility work 20-30 min

Done

Mu negatives were way better than last week.  I ditched the band and they were all pretty consistent.  Had to re-grip on the 11 CTB at rep 7 but didn’t come off the bar.  WOD was feeling great until the wb’s and dl’s, that was the most difficult 3 rounds.  The only thing I broke was the last set of wb’s into 8/7.  Thanks!

February 15, 2018

Daily score: 8

Workout:

17 min amrap:
17 calories row
12 wall balls
8 DB power snatch


6 rounds + 17 +1

+
mobility work 20-30 min

Done 

Felt great this morning.  The perfect pre-flight workout.  Worked on my calf some during the mobility.  Nearly back to normal.  Thanks!

February 14, 2018

Daily score: 6

Workout:

A. Split jerk; 10 singles @80-90% 1rm; rest as needed


135,145,150x8

B. Muscle up turnover practice 10 mintues


Done 

C1. Negative ring muscle ups; 4 slow controlled reps x3; rest 1 min

Ring thing mu’s 4x3

C2. Kipping hspu; 15 reps x3; rest 2 min


15x3 unbroken 

D. HS walk tech work 10-15 min


Done 

E. Single arm ring plank; 20 seocnds x4; rest as needed bw sides


20/side x 4

F. Quadruped shoulder cars; 5 slow controlled reps in both directions
x3; rest as needed bw sides


Done 

+
mobility work 30 min

Done

I really was feeling good going in to this workout but gave the day a ‘6’ based on how quickly I fatigued.  Split jerks felt great.  Hitting 8 at 90% was a success.  No misses.  But then the mu work just felt so hard and worse than previously.  Watching the video I feel like it looks like i’m not really trying even though I know I was.  The first negative mu I tried was a joke, I basically fell to the ground so I switched to mu’s with the ‘ring thing’ with slow eccentrics.  Hspu’s were easy enough by 15.  HS walk work was the worst I have done in weeks.  By then my elbows were feeling ‘tired’.  Single arm planks were tough but I made it.  Mobility went well.  Funny thing is, I had a Top Golf date after this and now my right shoulder is sore from golfing!  Hahaha...i’m sure I will recover.    Scotty was there today and we met (he’s mentoring me on all things coaching), he says my nervous system is probably fatigued and not to worry.  So i’m not worried.  Thanks!

February 13, 2017

Daily score: 6

Workout:

A. Hang squat clean; 3 reps on the min for 10 min @80% effort


105 x3 x10

B1. Front squat; 5x5; rest 90 seconds


115,125,135,135,135

B2. Deadlift; 5x5; rest 90 seconds


175,195,205,205,205

C. Two arm DB ground to overhead; 15 reps x3; rest 90 seconds 35#


Unbroken, unbroken, 8/7

D1. Arch body hold; 20 secods x5; rest 40 sec
D2. Hollow body hold; 20 secodns x5; rest 40 sec
D3. Swivel hips to extension; 5 slow controlled reps x5; rest 40 sec
D4. Natural knee extensions; 5 slow controlled reps x5; rest as needed


Done x 5

+
shoulder mobility work 20-30 min

Done

I came home with a bit of a cold, not terrible though, slept 10 hours last night and felt good enough to lift tonight.  But it was a stressful day, my parents were robbed last night while they were asleep.  Pretty scary.  Just glad they are okay.  They live down the street from me.  Just awful to have something like that happen in the neighborhood.  Anyway, cleans went well, good practice.  Front squats and deadlifts were tough the 4th and 5th round.  The ground to overhead was wicked hard!  Definitely challenged my grip.  The rest went well.  Thanks!

February 6, 2018

Daily score:  8

Workout:

A. Front squat; build to a 7 rep max

135

B. Deadlift; 5, 5, 5 (all 75% 1rm); rest 2 min

all at 205#

C. Deadlift; 25 unbroken @heaviest load you feel you can hit with
sound mechanics and tight mid line

125#

D. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min bw sides

20x10/side
25x10/side

E1. Arch body hold; 20 secods x5; rest 40 sec
E2. Hollow body hold; 20 secodns x5; rest 40 sec
E3. Swivel hips to extension; 5 slow controlled reps x5; rest 40 sec
E4. Natural knee extensions; 5 slow controlled reps x5; rest as needed

Done x 5 rounds

+
shoulder mobility work 20-30 min

Done

Feeling good.  No issues on any of this.  Thanks!

February 5, 2018

Daily score: 8

Workout:

Swim 10 min easy warm up
+
Swim 100y @90-95% with paddles
rest 1 min
x4
+
Swim 100y @90-95% with fins
rest 1 min
x4
+
Kick on back with board - 25y x4; rest 30 sec
+
Sprint 25y @100%
rest 60-50-40-30-20-10 sec bw intervals
x7 (the rest decreases by 10 sec every interval)
rest as needed to full recovery
x2
+
cool down/mobility work 20-30 min

All of the above- done.

I did this the evening of the 4th just for timing and working with the pool schedule.  Basically, I didn't wanna wake up super early to swim, felt better to do it in the evening.  I didn't feel like timing anything today so just went based on effort.  This was a fun and challenging hour of swimming.  The 7 sprints got hard from about 30 seconds of rest and on.  Body feels great!  Hand is healing pretty fast I think.  Thanks!

February 4, 2018

Daily score:  8

Workout:

A. Power snatch x1/hang power snatch x1 - build to a tough single of the complex

 100

B. Hang power clean; build to a tough 5

125

C. Two arm DB OH walking lunges; 20 steps x3; rest 2 min

 25, 30, 30

D. Devil's press; 15 reps x3; rest as needed bw sets

25, 25, 25

+
13 min amrap:
5-10-15-20-etc increasing by 5
wall balls
hang power snatch 55#

I made it through 26 of the set of 30 WBs

+
mobility work 20-30 min

Done

Power snatching has never really 'felt' good for me.  From the hang seemed better than from the floor each set.  Hang cleans felt good.  The WOD was a tough one, definitely spent a few seconds on the floor after.  A tough combo for me.   I've figured out that it's work that hurts my wrist, not working out.  Gonna try and change the way I do some things.  Thanks!

February 3, 2018

Daily score: 8

Workout:

A1. TTB; 20 reps x2; rest 30 sec

 20 x 2

A2. CTB; 20 reps x2; rest 3 min

 20 x 2

B1. DB S2O; 20 reps x2; rest 30 sec

20 x 20
25 x 20

B2. Strict hspu; 15 reps AFAP x2; rest 3 min

15 in 1:18
15 in 1:40

C. Negative ring muscle ups; accumulate 6 reps

 6

D. Large magnitude kip swings on rings with hip extension; 10 reps x5;
rest 75 seconds

 10 x 4

E. Bulgarian ring rows; amrap unbroken x3; rest 2 min

 10,10,10

F1. Side lying adductor lift offs; 10 reps + 10 sec isometric lift x3;
rest 1 min
F2. Side lying hip internal rotation lift offs; 10 reps x3; rest 1 min
F3. Side lying hip external rotation lift offs; 10 reps x3; rest 1 min

 Done x 3 rounds

+
mobility work 15 min


Done

TTB felt great today, did sets of 10 for both rounds.  CTB felt awful!  Just clunky and I broke down to 3's and 2's.  S2O and hspu's felt good, I did the S2O all unbroken push presses.  Negative mu's are feeling good.  The swings x10 take all I've got.  The last video is the 4th set that I broke into 5 and 5.  I tore my palm on the second 5.  It bled some so I called it good.  Hoping it will heal up quick.  A buddy said to keep it 'moisturized'.  If you have any other secrets, I'd love to hear them!  I did the bulgarian ring rows as steep as I could without elevating my feet on a box.  F series went well.  I worked on some handstand walking briefly just to keep my comfort level up, made it 10 feet today!  Thanks!

February 1, 2018

Daily score: 7 (sore quad/wrist)

Workout:

A. Sumo deadlift; 10, 10; rest 90 seconds


125,145

B. DB power clean; 15 reps x2; rest 90 seconds


35,35

+
1 min amrap wall balls
1 min amrap power snatch 55#
1 min amrap OHS 55#
1 min amrap row calories
rest 1 min
x3 rounds


32,12,15,12
25,15,15,10
26,12,15,11

+
shoulder/hip/ankle mobility work 20-30 min

Done

Something is tight in my left quad up where it attaches to the hip.   No biggie, worked on it after, i’m sure it will be better after a rest day.  Right wrist has been sensitive for a couple days, I wore my wrist wraps today and it seems fine.  I think it’s more annoyed from some of the repetitive motion stuff I do at work.  I am still tentative with sumo DLs, historically my hip and low back have not loved them so I was conservative with the weight.  Felt great though.  DB cleans were harder than I expected but fine.  WOD was painful but not terrible, biggest challenge was keeping tension in the snatches and ohs.  Thanks!