Daily score: 6 (work was intense)
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x5; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x5; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x5; rest as needed to recovery
Done x 5
B1. Clean grip RDL; 6-8x2; rest 1 min
125x8, 135x8
B2. Good morning; 10-12x2; rest 1 min
75x12
65x12
C. Front squats; 5x5; rest 2 min (same load across trying to hit the
heaviest load you can for the day)
125,135,135,135,135
+
Assault bike sprint 15 secnods @100%
rest 15 sec
2 min max reps bar facing burpees
rest 6 min
x3 attempts (goal is to hit the same number per set or most on the last)
24,25,26
+
mobility work 20-30 min
Done
A little annoyed at myself for being distracted by coaching a friend that was over in my garage gym while I was doing this workout. I know better than trying to do the two things at once, both suffer. But it was a crazy busy day and I got it all done without any big failures. Pretty sure if I had been more focused I would have lifted heavier. Everything went just fine though. Good learning experience. Thanks!
Monday, April 30, 2018
Sunday, April 29, 2018
April 29, 2018
Daily score: 8
Workout:
Outdoor day
Mountain biking, 2.5 hours, hills
Came back in one piece, just a few scrapes and bruises. Calf is feeling great.
Workout:
Outdoor day
Mountain biking, 2.5 hours, hills
Came back in one piece, just a few scrapes and bruises. Calf is feeling great.
April 28, 2018
Daily score: 8
Workout:
A. Snatch wave; 1 rep @75/85/90+% x3; rest 90 sec bw reps (increase
the weight on each single from one wave to the next and try to hit
your biggest lift on last - it is 9 total reps)
75, 85, 95
95, 105, 110
105, 110, 115
B. Squat clean; 15 reps time 125#
3:19
C1. Two arm DB OH reverse lunges; 20 alting reps x3; rest 90 sec
15's, 20's, 25's
C2. CTB pull ups; accumulate 6 sets of 2 unbroken AFAP x3; rest 2 min
:44, :45, 1:05 all butterfly
+
21-15-9
Wall balls 20# to 9'
Deadlifts 155#
5:10 (wb's unbroken, 12/9, 8/7, 9 on the DLs)
+
D. Double unders; amrap sets of 20 unbroken in 5 min
5 sets, stopped at 3:15 d/t right calf
E. Calf raises @2020; 15 reps x3; rest as needed
F. Single leg calf raises; 15 reps x3/side; rest as needed
+
mobility work 20-30 min
Done
Workout:
A. Snatch wave; 1 rep @75/85/90+% x3; rest 90 sec bw reps (increase
the weight on each single from one wave to the next and try to hit
your biggest lift on last - it is 9 total reps)
75, 85, 95
95, 105, 110
105, 110, 115
B. Squat clean; 15 reps time 125#
3:19
C1. Two arm DB OH reverse lunges; 20 alting reps x3; rest 90 sec
15's, 20's, 25's
C2. CTB pull ups; accumulate 6 sets of 2 unbroken AFAP x3; rest 2 min
:44, :45, 1:05 all butterfly
+
21-15-9
Wall balls 20# to 9'
Deadlifts 155#
5:10 (wb's unbroken, 12/9, 8/7, 9 on the DLs)
+
D. Double unders; amrap sets of 20 unbroken in 5 min
5 sets, stopped at 3:15 d/t right calf
E. Calf raises @2020; 15 reps x3; rest as needed
F. Single leg calf raises; 15 reps x3/side; rest as needed
+
mobility work 20-30 min
Done
Snatching was fun. I can see in my vidoes that I still need to work on full extension. But weights that used to be 'iffy' are becoming more reliable so that is good. Squat cleans were tough! I did 5 quick singles then 4, then 3 and 3. CTB were a huge improvement. I did these all butterfly this week just to compare. After having watched some instructional youtube videos and thought about some of the cues I've been given, the whole 'brush the bar on the way down' cue finally clicked in. It made a world of difference vs. banging my chest into the bar and losing the rhythm. 5 sets of 2 were easy breezy but the 6th set would deteriorate into 2 singles. On the last round I rested more between each set and was able to hit them all smoothly. 21-15-9 was fun. I had to walk about 20 feet between wb target and bar...a good chance to catch a breath. DU's were feeling smooth and I was on target to get 7-8 sets. Then around 3 mins my right calf lit up so I called it good. I skipped the calf work in order to not make it worse. It is getting more under control, I just have to do little bits at a time. And it's worth it because I am improving at them. Thanks!
Friday, April 27, 2018
April 26, 2018
Daily score: 7
Workout:
A. Strict hspu; amrap unbroken x6; rest 90 seconds
10,8,8,8,8,8
B. Freestanding hs hold tech work 15 min
Multiple 5 second holds, one 11 second hold!
C1. HS DB drill; 12 slow controlled circles in both directions x5; rest 1 min
10# x12 each way x 5
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x5; rest 1 min
15 x 5
+
7 min amrap:
30 doule unders
6 TTB
5 rounds
+
D1. V-ups; 15 reps x5; rest 1 min
15x5
D2. Arch body rocks; 30 seconds x5; rest 1 min
30x5
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest 1 min (max core tension)
35# x5 each x5
E. Ring push ups; amrap unbroken @1111 x5; rest 2 min
10,10,8,8,8
Played around with hand positioning for the strict hspu’s. Easier with wider placement but if CF keeps that open standard maybe it’s best to just get used to doing them with more narrow hands? They were harder than last week. Shoulders must be more fatigued. The last rep was a fight. Super happy to be making progress with the hs holds. Body is starting to figure it out. It’s not a sure thing by a long shot but I have moments where it clicks and they are getting more frequent. TTB in the wod were no trouble. DU’s we’re handicapped d/t the right calf. Not awful though. The rest was just some solid steady work. Thanks!
Workout:
A. Strict hspu; amrap unbroken x6; rest 90 seconds
10,8,8,8,8,8
B. Freestanding hs hold tech work 15 min
Multiple 5 second holds, one 11 second hold!
C1. HS DB drill; 12 slow controlled circles in both directions x5; rest 1 min
10# x12 each way x 5
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x5; rest 1 min
15 x 5
+
7 min amrap:
30 doule unders
6 TTB
5 rounds
+
D1. V-ups; 15 reps x5; rest 1 min
15x5
D2. Arch body rocks; 30 seconds x5; rest 1 min
30x5
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest 1 min (max core tension)
35# x5 each x5
E. Ring push ups; amrap unbroken @1111 x5; rest 2 min
10,10,8,8,8
Played around with hand positioning for the strict hspu’s. Easier with wider placement but if CF keeps that open standard maybe it’s best to just get used to doing them with more narrow hands? They were harder than last week. Shoulders must be more fatigued. The last rep was a fight. Super happy to be making progress with the hs holds. Body is starting to figure it out. It’s not a sure thing by a long shot but I have moments where it clicks and they are getting more frequent. TTB in the wod were no trouble. DU’s we’re handicapped d/t the right calf. Not awful though. The rest was just some solid steady work. Thanks!
Wednesday, April 25, 2018
April 25, 2018
Daily score: 9 (not a 10 simply because I worked the night before)
Workout:
A. OHS; 3, 3, 2, 2; rest 2 min
130x3
135x3
140x2 (10# ohs PR)
145x1 (15# ohs PR)
B. Back squat; 10 sets of 3 @80-90% 1rm (increase load as you go); rest 2 min
150,150,150
155,155
160,160
165,165
170
C. Front rack reverse lunges; 20 alt'ing reps x2; rest 2 min
105x20x2
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
Done x 15 mins
+
12 seconds row @100%
rest 1 min
12 seconds max reps lateral burpees
rest 1 min
12 seocnds assault bike 100%
rest 1 min
12 seconds max reps bar facing burpees
rest 1 min
x8 sets
8 sets around:
75m row, 5 lateral burpees, 9 cal bike, 4 bf burpees
Great to hit the huge OHS PR. I wanted that 145x2 but you can see my left elbow kinda gave on the first rep and it was just too heavy for a second. Next time. Abs were sore starting out. And I did work last night. But it was a stellar sunny perfect day today and I had my mind made up to make the most of every minute and just go to bed a little early tonight. So first I did this workout, ate, then went for a killer 3 hour hilly and challenging mountain bike ride in 85 degrees which felt like a shock (a good one). And topped it all off with some lazy stand up paddle boarding in the evening. A pretty awesome day. Back to the workout: it took over 2 hours. It did take me awhile to warm up and transition between things since they were all challenging. Back squats went well, last set at 170 felt like a 3 rep max. Double unders I went pretty delicate on, nursing the calf. Held up well, even did a couple sets of 20 dus with the box drill. The wod was fine, just kinda steady state for 30+ minutes. Thanks!
Workout:
A. OHS; 3, 3, 2, 2; rest 2 min
130x3
135x3
140x2 (10# ohs PR)
145x1 (15# ohs PR)
B. Back squat; 10 sets of 3 @80-90% 1rm (increase load as you go); rest 2 min
150,150,150
155,155
160,160
165,165
170
C. Front rack reverse lunges; 20 alt'ing reps x2; rest 2 min
105x20x2
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
Done x 15 mins
+
12 seconds row @100%
rest 1 min
12 seconds max reps lateral burpees
rest 1 min
12 seocnds assault bike 100%
rest 1 min
12 seconds max reps bar facing burpees
rest 1 min
x8 sets
8 sets around:
75m row, 5 lateral burpees, 9 cal bike, 4 bf burpees
Great to hit the huge OHS PR. I wanted that 145x2 but you can see my left elbow kinda gave on the first rep and it was just too heavy for a second. Next time. Abs were sore starting out. And I did work last night. But it was a stellar sunny perfect day today and I had my mind made up to make the most of every minute and just go to bed a little early tonight. So first I did this workout, ate, then went for a killer 3 hour hilly and challenging mountain bike ride in 85 degrees which felt like a shock (a good one). And topped it all off with some lazy stand up paddle boarding in the evening. A pretty awesome day. Back to the workout: it took over 2 hours. It did take me awhile to warm up and transition between things since they were all challenging. Back squats went well, last set at 170 felt like a 3 rep max. Double unders I went pretty delicate on, nursing the calf. Held up well, even did a couple sets of 20 dus with the box drill. The wod was fine, just kinda steady state for 30+ minutes. Thanks!
Tuesday, April 24, 2018
April 24, 2018
Daily score: 8
Workout:
A. Butterfly CTB technique work 10-15 min
Done
B. Negative strict muscle ups; accumulate 15 reps slow and controlled
15
C. Lean away strict pull ups @21x2; amrap unbroken x3; rest 90 seconds
5,5,4
D. Lean away strict pull ups from rings @21x2; amrap unbroken x3; rest
90 seconds
3,3,3
E1. Hinge rows; 10 reps x6; rest 90 sec
10x6
E2. Hanging L hold; amsap x6; rest 90 sec
23,23,23,23,23,20
E3. Side plank; 30 seconsd x6/side; rest 90 seconds
Done
F1. Ring support hold; amsap x5; rest 90 seconds
30,30,30,25,21
F2. Hollow body hold; 40 seconds x5; rest 90 seconds
30,22,20,22,20
CTB butterfly is not smooth but I am glad for the time to work on it. I can see where I need to improve just gotta make my body do it. All of this went well. I was shaking on the last set of hanging L-holds. Shaking at the end of all the support holds. And once again, a 40 second hbh was just not possible. Thanks!
Workout:
A. Butterfly CTB technique work 10-15 min
Done
B. Negative strict muscle ups; accumulate 15 reps slow and controlled
15
C. Lean away strict pull ups @21x2; amrap unbroken x3; rest 90 seconds
5,5,4
D. Lean away strict pull ups from rings @21x2; amrap unbroken x3; rest
90 seconds
3,3,3
E1. Hinge rows; 10 reps x6; rest 90 sec
10x6
E2. Hanging L hold; amsap x6; rest 90 sec
23,23,23,23,23,20
E3. Side plank; 30 seconsd x6/side; rest 90 seconds
Done
F1. Ring support hold; amsap x5; rest 90 seconds
30,30,30,25,21
F2. Hollow body hold; 40 seconds x5; rest 90 seconds
30,22,20,22,20
CTB butterfly is not smooth but I am glad for the time to work on it. I can see where I need to improve just gotta make my body do it. All of this went well. I was shaking on the last set of hanging L-holds. Shaking at the end of all the support holds. And once again, a 40 second hbh was just not possible. Thanks!
Monday, April 23, 2018
April 23, 2018
Daily score: 7 (sore legs)
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x5; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x5; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x5; rest as needed to recovery
Done x 5
B1. Clean grip RDL; 6-8x3; rest 1 min
105x8
125x8
135x8
B2. Front squats; 8-10x3; rest 1 min
115x10
125x8
125x8
C. HAng power clean; build to a max
140
+
Amrap in 10 min:
3 hang power clean @80% 1rm from C
3 burpee box jumps 24"
12+3+2
+
Double under efficiency work 10-15 min
8 mins
+
mobility work 20-30 min
Done
You were right about working out sore. Makes me feel stronger/tougher though. Just gonna consider it part of the deal. The front squats at 125 in the B series took ‘heart’. I missed a couple box jumps in the Amrap but came out unscathed. That was a fun one. I was hesitant to do the double unders because my calves were tight and tried to take it easy but the right calf lit up and I had to call it around the 8 minute mark. Learning how to rehab it. It will be fine in a couple days after some mobility, cryotherapy, and positive thinking :). Thanks!
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x5; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x5; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x5; rest as needed to recovery
Done x 5
B1. Clean grip RDL; 6-8x3; rest 1 min
105x8
125x8
135x8
B2. Front squats; 8-10x3; rest 1 min
115x10
125x8
125x8
C. HAng power clean; build to a max
140
+
Amrap in 10 min:
3 hang power clean @80% 1rm from C
3 burpee box jumps 24"
12+3+2
+
Double under efficiency work 10-15 min
8 mins
+
mobility work 20-30 min
Done
You were right about working out sore. Makes me feel stronger/tougher though. Just gonna consider it part of the deal. The front squats at 125 in the B series took ‘heart’. I missed a couple box jumps in the Amrap but came out unscathed. That was a fun one. I was hesitant to do the double unders because my calves were tight and tried to take it easy but the right calf lit up and I had to call it around the 8 minute mark. Learning how to rehab it. It will be fine in a couple days after some mobility, cryotherapy, and positive thinking :). Thanks!
Sunday, April 22, 2018
April 22, 2018
Daily score: 8
Workout:
A. Snatch clusters; 1.1.1.1.1x5; rest 12 sec/rest 3 min (increase load
every set aiming to hit highest successful set of 5)
90,95,100,105 (failed 4th rep), 105 (failed 3rd and 5th rep)
B. Amrap sets of the complex unbroken in 6 min; squat clean x1/hang
squat clean x2/front squat x3 @100#
8
C1. Rear foot elevated split squats; 6-8x3/side; rest 1 min
20# db’s each hand x8/side x 3
C2. CTB pull ups; accumulate 5 sets of 2 unbroken AFAP x3; rest 3 min
32,28,28 seconds
+
4 rounds for max reps:
1 min Wall balls to 10'
rest 30 sec
30 min deadlifts 155#
rest 1 min
29/12
28/12
28/12
28/13
+
D. Double unders; amrap sets of 20 unbroken in 5 min
7
E. Calf raises @2020; 15 reps x3; rest as needed
15x3
F. Single leg calf raises; 10 reps x3/side; rest as needed
10/side x3
+
mobility work 20-30 min
Done
This was a long one and so many fun challenges. A friend of mine joined me and that kept the intensity up. I really enjoyed the snatching and very much wanted those 5 singles at 105, the misses are so irritating. The complex Amrap was tough. Mostly quads got lit up. I did the CTB just regular kipping and that was super smooth. I did all the wb’s and dl’s without pausing, worked the whole minute and 30 seconds (assuming you meant seconds not minutes ;). I only tripped up on two sets of double unders got the other 7 no prob, was a good day. Thanks!
Workout:
A. Snatch clusters; 1.1.1.1.1x5; rest 12 sec/rest 3 min (increase load
every set aiming to hit highest successful set of 5)
90,95,100,105 (failed 4th rep), 105 (failed 3rd and 5th rep)
B. Amrap sets of the complex unbroken in 6 min; squat clean x1/hang
squat clean x2/front squat x3 @100#
8
C1. Rear foot elevated split squats; 6-8x3/side; rest 1 min
20# db’s each hand x8/side x 3
C2. CTB pull ups; accumulate 5 sets of 2 unbroken AFAP x3; rest 3 min
32,28,28 seconds
+
4 rounds for max reps:
1 min Wall balls to 10'
rest 30 sec
30 min deadlifts 155#
rest 1 min
29/12
28/12
28/12
28/13
+
D. Double unders; amrap sets of 20 unbroken in 5 min
7
E. Calf raises @2020; 15 reps x3; rest as needed
15x3
F. Single leg calf raises; 10 reps x3/side; rest as needed
10/side x3
+
mobility work 20-30 min
Done
This was a long one and so many fun challenges. A friend of mine joined me and that kept the intensity up. I really enjoyed the snatching and very much wanted those 5 singles at 105, the misses are so irritating. The complex Amrap was tough. Mostly quads got lit up. I did the CTB just regular kipping and that was super smooth. I did all the wb’s and dl’s without pausing, worked the whole minute and 30 seconds (assuming you meant seconds not minutes ;). I only tripped up on two sets of double unders got the other 7 no prob, was a good day. Thanks!
Thursday, April 19, 2018
April 19, 2018
Daily score: 8
Workout:
A. Strict hspu; amrap unbroken x5; rest 90 seconds
14, 10,9,8,7
B. Freestanding hs hold tech work 15 min
Done
C1. HS DB drill (attached); 12 slow controlled circles in both
directions x4; rest 1 min
10# dbs
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x4; rest 1 min
Done
D1. V-ups; 15 reps x4; rest 1 min
D2. Side plank overarch; 10 reps x4; rest 1 min
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x4; rest 1 min (max core tension)
All done, 35# kB
E. Ring push ups; amrap unbroken @1111 x4; rest 2 min
14,10,10,7
I did my outdoor day yesterday, weather finally cooperated and I went mountain biking. About 2 hours, very muddy. All good.
Made some real progress on the handstands today. Started to feel like holding a bar overhead and felt the need to press in to the ground equally with both arms. I got one nearly 10 second hold and quite a few in the 5 second range. Everything else was challenging but went well. Thanks!
Workout:
A. Strict hspu; amrap unbroken x5; rest 90 seconds
14, 10,9,8,7
B. Freestanding hs hold tech work 15 min
Done
C1. HS DB drill (attached); 12 slow controlled circles in both
directions x4; rest 1 min
10# dbs
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x4; rest 1 min
Done
D1. V-ups; 15 reps x4; rest 1 min
D2. Side plank overarch; 10 reps x4; rest 1 min
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x4; rest 1 min (max core tension)
All done, 35# kB
E. Ring push ups; amrap unbroken @1111 x4; rest 2 min
14,10,10,7
I did my outdoor day yesterday, weather finally cooperated and I went mountain biking. About 2 hours, very muddy. All good.
Made some real progress on the handstands today. Started to feel like holding a bar overhead and felt the need to press in to the ground equally with both arms. I got one nearly 10 second hold and quite a few in the 5 second range. Everything else was challenging but went well. Thanks!
Tuesday, April 17, 2018
April 17, 2018
Daily score: 8
Workout:
A. OHS; 3x3; rest 2 min
120, 125, 130
B. Squat clean clusters; 1.1.1.1.1x3; rest 15 sec/rest 2 min
95, 105, 115
C. Front squat; 30 reps for time 115#
2:31
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
20 mins
+
4 sets each For time:
20 DB power snatch
12 burpees over the DB
rest 3 min bw sets
1:52
1:44
1:38
1:29
Great workout. I was still angry at last weeks poor OHS session so super happy to be more successful today. I really should have gone heavier on the clean clusters. But it was good technique practice. 30 front squats felt way better than the back squats last week. Amazing how bad things can be when your body is just not up for it. Way better today. Double under practice was another huge success just that I held up for 20 mins. The box drill is really challenging for me. I did do 5 sets of 20 on that one but I have to get started and then move in between the boxes. WOD was fun, I got faster as I figured out how to be more efficient and muscle snatch instead of power. Thanks!
Workout:
A. OHS; 3x3; rest 2 min
120, 125, 130
B. Squat clean clusters; 1.1.1.1.1x3; rest 15 sec/rest 2 min
95, 105, 115
C. Front squat; 30 reps for time 115#
2:31
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
20 mins
+
4 sets each For time:
20 DB power snatch
12 burpees over the DB
rest 3 min bw sets
1:52
1:44
1:38
1:29
Great workout. I was still angry at last weeks poor OHS session so super happy to be more successful today. I really should have gone heavier on the clean clusters. But it was good technique practice. 30 front squats felt way better than the back squats last week. Amazing how bad things can be when your body is just not up for it. Way better today. Double under practice was another huge success just that I held up for 20 mins. The box drill is really challenging for me. I did do 5 sets of 20 on that one but I have to get started and then move in between the boxes. WOD was fun, I got faster as I figured out how to be more efficient and muscle snatch instead of power. Thanks!
Monday, April 16, 2018
April 16, 2018
Daily score: 8
Workout:
A. Butterfly CTB technique work 10-15 min
Done
B. Negative strict muscle ups; accumulate 12 reps slow and controlled
12
C. Lean away strict pull ups @21x2; amrap unbroken x5; rest 90 seconds
5,4,4,4,3
D1. Weighted pull ups; 1-2x6; rest 90 sec
26x2
28.5x2
31x1
26x2
28.5x1
26x1
D2. Hinge rows; 10 reps x6; rest 90 sec
10x6
D3. Hanging L hold; amsap x6; rest 90 sec
22,20,21,20,20
D. Ring support hold; amsap x4; rest 90 seconds
30,30,22,22
E. Hollow body hold; 40 seconds x5; rest 20 sec
20,20,18,16,18
It was as though my body forgot how to butterfly. Very clunky today. But I kept trying. Going to book some coaching again, will keep you posted. The 31# weighted pull up was probably a pr. By the time I got to the hollow body holds I was smoked. I decided rather than do bent knee holds I would just go for as long as I could in a good hollow body emom x 5. Thanks!
Workout:
A. Butterfly CTB technique work 10-15 min
Done
B. Negative strict muscle ups; accumulate 12 reps slow and controlled
12
C. Lean away strict pull ups @21x2; amrap unbroken x5; rest 90 seconds
5,4,4,4,3
D1. Weighted pull ups; 1-2x6; rest 90 sec
26x2
28.5x2
31x1
26x2
28.5x1
26x1
D2. Hinge rows; 10 reps x6; rest 90 sec
10x6
D3. Hanging L hold; amsap x6; rest 90 sec
22,20,21,20,20
D. Ring support hold; amsap x4; rest 90 seconds
30,30,22,22
E. Hollow body hold; 40 seconds x5; rest 20 sec
20,20,18,16,18
It was as though my body forgot how to butterfly. Very clunky today. But I kept trying. Going to book some coaching again, will keep you posted. The 31# weighted pull up was probably a pr. By the time I got to the hollow body holds I was smoked. I decided rather than do bent knee holds I would just go for as long as I could in a good hollow body emom x 5. Thanks!
Sunday, April 15, 2018
April 15, 2018
Daily score: 8
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x4; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x4; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x4; rest as needed to recovery
Done
B. Clean grip deadlift; 3, 3, 3; rest 2 min
225,235,245
C1 Seated box jumps; 5 reps x2; rest 10 sec
C2. Power snatch; 1.1.1x2; rest 10 sec/rest 2 min
100, 95
D1 Seated box jumps; 5 reps x2; rest 10 sec
D2. Power clean 1.1.1x2; rest 10 sec/rest 2 min
125,125
+
Double under efficiency work on these drills/cues 15 min
https://www.youtube.com/watch?v=Nuq32zlovw8 hand and thumb placement
https://www.youtube.com/watch?v=_6IHZfqc4WI breathing on double unders
https://youtu.be/RRYLq3DW8eI elbow position
https://youtu.be/gNC4KPw9zlI wrist speed
15 du’s emom x15 min with the last set a max set of 40 reps
Glute stuff is so great. Deadlifting heavy felt amazing. My hands were a tad sore going to snatching. Snatches at 100 were messy. Much better at 95. Cleans felt pretty good. Really happy to have made it through the du’s without any calf issues. Just taking it easy and listening to my body. I took some video and am still shocked at how I don’t look like I feel I look. By that I mean- I think my hands are forward and my body is super tight and I’m just rebounding off my toes. But then I can see I have a lot of tension loss and my hands swing back with each rep. Lots to work on. I shortened my rope after watching a length recommendation on the YouTube channel you gave me. Seemed to help. Thanks!
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x4; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x4; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x4; rest as needed to recovery
Done
B. Clean grip deadlift; 3, 3, 3; rest 2 min
225,235,245
C1 Seated box jumps; 5 reps x2; rest 10 sec
C2. Power snatch; 1.1.1x2; rest 10 sec/rest 2 min
100, 95
D1 Seated box jumps; 5 reps x2; rest 10 sec
D2. Power clean 1.1.1x2; rest 10 sec/rest 2 min
125,125
+
Double under efficiency work on these drills/cues 15 min
https://www.youtube.com/watch?v=Nuq32zlovw8 hand and thumb placement
https://www.youtube.com/watch?v=_6IHZfqc4WI breathing on double unders
https://youtu.be/RRYLq3DW8eI elbow position
https://youtu.be/gNC4KPw9zlI wrist speed
15 du’s emom x15 min with the last set a max set of 40 reps
Glute stuff is so great. Deadlifting heavy felt amazing. My hands were a tad sore going to snatching. Snatches at 100 were messy. Much better at 95. Cleans felt pretty good. Really happy to have made it through the du’s without any calf issues. Just taking it easy and listening to my body. I took some video and am still shocked at how I don’t look like I feel I look. By that I mean- I think my hands are forward and my body is super tight and I’m just rebounding off my toes. But then I can see I have a lot of tension loss and my hands swing back with each rep. Lots to work on. I shortened my rope after watching a length recommendation on the YouTube channel you gave me. Seemed to help. Thanks!
April 14, 2018
Daily score: 7
Workout:
A. snatch - begin at 75#, perform 2 reps on the min adding 5# per min
until failure
Failed second rep at 105
B. Squat clean x1/hang squat clean x2 - 1 complex on the min beginning
at 105# adding 5# per min
Failed third rep at 125
C. CTB pull ups; accumulate 12 sets of 2 unbroken AFAP
2:56
D. Pogo jump tech work (work on having tight glutes, tight core, and
slowly increasing the speed and intensity of the jump)
https://www.youtube.com/watch?v=3cW9dETEPjA - 20 consecutive jumps x4;
rest 1 min
20x4
E. Double unders; 15 reps on the 30 seconds for 15 sets
10 reps x 15 with 2 mins rest btw 5/6 and 9/10
+
9-15-21-28
Wall balls
deadlifts 115#
6:37
Still mad at myself for failing the second snatch at 105. I really wanted to go on. I just love snatching and it was a stupid miss. That was challenging to change the weight and be ready to go every minute. Fun though. CTB is still a mess. A combo of butterfly and kipping. Needs lots of work. Body just felt confused today. Pogo jumps definitely got my calves warmed up. I really learned something with the jumping today. I could feel the left calf pain/strain coming on at the end of the pogo jumps so I cut the du sets back to 10’s and then after the first 5 sets it was on the verge so I rested and stretched it and it was good to go after a couple minutes. Pretty happy to have found a way to get through this practice while keeping the strain at bay. One thing that reeeeaaally seemed to help was staying on my toes. Not dorsiflexing with each jump, that seems to irritate it. If I kept a ton of tension all the way down through pointed toes and just bounced off the toes it was all good. Satisfying. Wod was all good, wb’s felt great, strangely the dl’s were just icky. The first few I just felt sore hami’s and tight. It wasn’t heavy just a more stiff uncomfortable movement than usual today. Thanks!
Workout:
A. snatch - begin at 75#, perform 2 reps on the min adding 5# per min
until failure
Failed second rep at 105
B. Squat clean x1/hang squat clean x2 - 1 complex on the min beginning
at 105# adding 5# per min
Failed third rep at 125
C. CTB pull ups; accumulate 12 sets of 2 unbroken AFAP
2:56
D. Pogo jump tech work (work on having tight glutes, tight core, and
slowly increasing the speed and intensity of the jump)
https://www.youtube.com/watch?v=3cW9dETEPjA - 20 consecutive jumps x4;
rest 1 min
20x4
E. Double unders; 15 reps on the 30 seconds for 15 sets
10 reps x 15 with 2 mins rest btw 5/6 and 9/10
+
9-15-21-28
Wall balls
deadlifts 115#
6:37
Still mad at myself for failing the second snatch at 105. I really wanted to go on. I just love snatching and it was a stupid miss. That was challenging to change the weight and be ready to go every minute. Fun though. CTB is still a mess. A combo of butterfly and kipping. Needs lots of work. Body just felt confused today. Pogo jumps definitely got my calves warmed up. I really learned something with the jumping today. I could feel the left calf pain/strain coming on at the end of the pogo jumps so I cut the du sets back to 10’s and then after the first 5 sets it was on the verge so I rested and stretched it and it was good to go after a couple minutes. Pretty happy to have found a way to get through this practice while keeping the strain at bay. One thing that reeeeaaally seemed to help was staying on my toes. Not dorsiflexing with each jump, that seems to irritate it. If I kept a ton of tension all the way down through pointed toes and just bounced off the toes it was all good. Satisfying. Wod was all good, wb’s felt great, strangely the dl’s were just icky. The first few I just felt sore hami’s and tight. It wasn’t heavy just a more stiff uncomfortable movement than usual today. Thanks!
Friday, April 13, 2018
April 12, 2018
Daily score: 6
Workout:
A. Strict hspu; build to a 3rm max deficit
4.75 inches (45’s plus a 10)
B. Freestanding hs hold tech work 15 min
Done
C1. HS DB drill (attached); 12 slow controlled circles in both
directions x3; rest 1 min
15’s, 12’s, 12’s
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x3; rest 1 min
Done
D1. V-ups; 15 reps x3; rest 1 min
15x3
D2. Side plank overarch; 10 reps x3; rest 1 min
10/side x 3
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x3; rest 1 min (max core tension)
35# x 5 each way x 3
E. Ring push ups; amrap unbroken @1111 x3; rest 2 min
15,12,12
Just gonna say that the deficit looked way higher than 4.75 inches...I measured it a few times though. Handstand practice was good even though I didn’t get any long holds I felt some learning going on. I had to back down on the weight on the hs db drill in order to go slow and controlled. Everything else went well. Thanks!
Workout:
A. Strict hspu; build to a 3rm max deficit
4.75 inches (45’s plus a 10)
B. Freestanding hs hold tech work 15 min
Done
C1. HS DB drill (attached); 12 slow controlled circles in both
directions x3; rest 1 min
15’s, 12’s, 12’s
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x3; rest 1 min
Done
D1. V-ups; 15 reps x3; rest 1 min
15x3
D2. Side plank overarch; 10 reps x3; rest 1 min
10/side x 3
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x3; rest 1 min (max core tension)
35# x 5 each way x 3
E. Ring push ups; amrap unbroken @1111 x3; rest 2 min
15,12,12
Just gonna say that the deficit looked way higher than 4.75 inches...I measured it a few times though. Handstand practice was good even though I didn’t get any long holds I felt some learning going on. I had to back down on the weight on the hs db drill in order to go slow and controlled. Everything else went well. Thanks!
Wednesday, April 11, 2018
April 11, 2018
Daily score: 6
Workout:
A. Snatch balance; build to a max
110
B. OHS; 5x5; rest 2 min
115x5
115x4
85x5
95x5
105x5
C. Back squat; 30 reps for time 135#
6:45
D. Front rack walking lunges; 20 steps x2; rest 90 seconds
95,105
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
Done
+
3 sets each For time:
12 cals rowing
12 hang power clean 95#
12 bar facing burpees
12 cals assault bike
rest 3 min bw sets
3:39
3:24
3:27
I had to work the swing shift so woke up early and went to the gym. I don’t typically ‘feel’ like working out early in the morning but today I was exceptionally ‘off’. Snatch balance wasn’t terrible. But the OHS felt so hard at 115 and it didn’t help that when bringing the bar down after the last rep it slipped on my shirt and instead of just dropping it I did some weird shift to try and catch it and tweaked my upper back. Not bad just annoying and dumb. The second set I failed the 5th rep and then decided to back way off on the weight. I was losing steam by the back squats and I know it took me way too long, did all sets of 5. At this point I packed up and left. I have never done that. But it just felt like I wasn’t giving my best and shouldn’t be there. I went to work and felt way better in the evening so I finished this at home with the guys and it went well. Lunges felt strong. I even made it through the 15 mins of jumping drills without any calf trouble. I mostly did singles, singles backward and the speed drill, then a few small sets of doubles with the box drill. WOD was fun, cleans were the hardest part. Thanks!
Workout:
A. Snatch balance; build to a max
110
B. OHS; 5x5; rest 2 min
115x5
115x4
85x5
95x5
105x5
C. Back squat; 30 reps for time 135#
6:45
D. Front rack walking lunges; 20 steps x2; rest 90 seconds
95,105
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
Done
+
3 sets each For time:
12 cals rowing
12 hang power clean 95#
12 bar facing burpees
12 cals assault bike
rest 3 min bw sets
3:39
3:24
3:27
I had to work the swing shift so woke up early and went to the gym. I don’t typically ‘feel’ like working out early in the morning but today I was exceptionally ‘off’. Snatch balance wasn’t terrible. But the OHS felt so hard at 115 and it didn’t help that when bringing the bar down after the last rep it slipped on my shirt and instead of just dropping it I did some weird shift to try and catch it and tweaked my upper back. Not bad just annoying and dumb. The second set I failed the 5th rep and then decided to back way off on the weight. I was losing steam by the back squats and I know it took me way too long, did all sets of 5. At this point I packed up and left. I have never done that. But it just felt like I wasn’t giving my best and shouldn’t be there. I went to work and felt way better in the evening so I finished this at home with the guys and it went well. Lunges felt strong. I even made it through the 15 mins of jumping drills without any calf trouble. I mostly did singles, singles backward and the speed drill, then a few small sets of doubles with the box drill. WOD was fun, cleans were the hardest part. Thanks!
Tuesday, April 10, 2018
April 10, 2018
Daily score: 8
Workout:
A. Toe spot muscle up drill - accumulate 5 sets of 5-8 reps - rest as needed
5,6,6,7,8
B. Negative strict muscle ups; accumulate 10 reps slow and controlled
10
C1. Band assisted tuck front lever hold; 12 seconds x5; rest 48 sec
12x5
C2. Face down prone eagle grip passthroughs; 3 slow controlled reps
x5; rest as needed
3x5
D1. Weighted pull ups; 3-4x5; rest 90 sec
20x4
20x4
22.5x3
20x3
20x3
D2. Hinge rows; 10 reps x5; rest 90 sec
10x5
D3. Hanging L hold; amsap x5; rest 90 sec
25,26,20,20,20
D. Ring support hold; amsap x3; rest 90 seconds
20,17,20
E. Hollow body hold; 30 seconds x5; rest 30 sec
30,20/10, bent knee: 30,30,30
I did ride yesterday for a couple hours. And it did help stretch out the calf. I swear, riding heals everything. Except when it breaks things. Calf feels 90% today. I did this workout at home alone and it was almost meditative. Didn’t even put music on. Just quiet and focused. Heaven. I couldn’t figure out a good way to implement the band for the tuck front levers so did without a band just fine. Hinge rows are way easier than they used to be, was able to do all sets unbroken. I could not believe how hard it was to hold a support hold by the time I got there. I would have thought I could go for 45 seconds or so but things were tired. Same goes for the hollow body, I had to transition to bent knee. Great workout. Feeling progress. Thanks!
Workout:
A. Toe spot muscle up drill - accumulate 5 sets of 5-8 reps - rest as needed
5,6,6,7,8
B. Negative strict muscle ups; accumulate 10 reps slow and controlled
10
C1. Band assisted tuck front lever hold; 12 seconds x5; rest 48 sec
12x5
C2. Face down prone eagle grip passthroughs; 3 slow controlled reps
x5; rest as needed
3x5
D1. Weighted pull ups; 3-4x5; rest 90 sec
20x4
20x4
22.5x3
20x3
20x3
D2. Hinge rows; 10 reps x5; rest 90 sec
10x5
D3. Hanging L hold; amsap x5; rest 90 sec
25,26,20,20,20
D. Ring support hold; amsap x3; rest 90 seconds
20,17,20
E. Hollow body hold; 30 seconds x5; rest 30 sec
30,20/10, bent knee: 30,30,30
I did ride yesterday for a couple hours. And it did help stretch out the calf. I swear, riding heals everything. Except when it breaks things. Calf feels 90% today. I did this workout at home alone and it was almost meditative. Didn’t even put music on. Just quiet and focused. Heaven. I couldn’t figure out a good way to implement the band for the tuck front levers so did without a band just fine. Hinge rows are way easier than they used to be, was able to do all sets unbroken. I could not believe how hard it was to hold a support hold by the time I got there. I would have thought I could go for 45 seconds or so but things were tired. Same goes for the hollow body, I had to transition to bent knee. Great workout. Feeling progress. Thanks!
Sunday, April 8, 2018
April 8, 2018
Daily score: 6
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x3; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x3; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x3; rest as needed to recovery
* all three of these are in this video
https://www.instagram.com/p/BgUe5vnl14t/?taken-by=hollyemilyjackson
Done
B. Clean grip deadlift; 5, 5, 5; rest 2 min
195,215,225
C1 Seated box jumps; 5 reps x3; rest 10 sec
5x3 to 24 inch
C2. Power snatch; 1.1.1x3; rest 10 sec/rest 2 min
90,95,95
+
Double under efficiency work on these drills/cues 15 min
https://www.youtube.com/watch?v=Nuq32zlovw8 hand and thumb placement
https://www.youtube.com/watch?v=_6IHZfqc4WI breathing on double unders
https://youtu.be/RRYLq3DW8eI elbow position
https://youtu.be/gNC4KPw9zlI wrist speed
Done x 10 mins, around 200 jumps
I did ride yesterday but today was too nasty (weather). I did this this evening so I can ride in the hopefully nicer weather tomorrow. Glute series is great. Fun to pull bigger numbers on the DL. C series was fun...my power snatch is a harder lift than the squat snatch is for me. Numbers are about the same on the clean but I can squat snatch around 10-15#’s more than I can power. I didn’t come close to failing any reps but plenty of room to clean it up and get more efficient. Double unders were going great. I was doing a set of 20 every minute working on the cues. The first 2 links for videos did not work however...and I’d really like to see them! I do tend to end up drifting to the right as I jump, so I think the left calf is pushing off harder. Right as I hit 11 minutes my left calf felt the same old issue. I stopped right away and did some stretching. Hopefully riding tomorrow will help work it out. At least I made it a lot farther than in the past. Thanks!
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x3; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x3; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x3; rest as needed to recovery
* all three of these are in this video
https://www.instagram.com/p/BgUe5vnl14t/?taken-by=hollyemilyjackson
Done
B. Clean grip deadlift; 5, 5, 5; rest 2 min
195,215,225
C1 Seated box jumps; 5 reps x3; rest 10 sec
5x3 to 24 inch
C2. Power snatch; 1.1.1x3; rest 10 sec/rest 2 min
90,95,95
+
Double under efficiency work on these drills/cues 15 min
https://www.youtube.com/watch?v=Nuq32zlovw8 hand and thumb placement
https://www.youtube.com/watch?v=_6IHZfqc4WI breathing on double unders
https://youtu.be/RRYLq3DW8eI elbow position
https://youtu.be/gNC4KPw9zlI wrist speed
Done x 10 mins, around 200 jumps
I did ride yesterday but today was too nasty (weather). I did this this evening so I can ride in the hopefully nicer weather tomorrow. Glute series is great. Fun to pull bigger numbers on the DL. C series was fun...my power snatch is a harder lift than the squat snatch is for me. Numbers are about the same on the clean but I can squat snatch around 10-15#’s more than I can power. I didn’t come close to failing any reps but plenty of room to clean it up and get more efficient. Double unders were going great. I was doing a set of 20 every minute working on the cues. The first 2 links for videos did not work however...and I’d really like to see them! I do tend to end up drifting to the right as I jump, so I think the left calf is pushing off harder. Right as I hit 11 minutes my left calf felt the same old issue. I stopped right away and did some stretching. Hopefully riding tomorrow will help work it out. At least I made it a lot farther than in the past. Thanks!
Subscribe to:
Posts (Atom)