May 31, 2018

Daily score: 8

Workout(s):

A. Muscle up skills and drills 15 min

Done (toe spot drill, banded mu's, banded hollow body lat pull downs)

B. Butterfly CTB tech work 10 min

Done

C. Strict/kipping hspu tech work 10-15 min

 Done

+
4 sets working on HS walk under some fatigue
10 bar facing burpees AFAP
25 foot hs walk
rest as needed to recovery

 missed the time on the first set
2:06
3:35
4:05

+
D. Strict press; 5, 4, 3, 2, 1; rest 2 min


65, 75, 85, 90, 100




+
Mountain biking:
10 miles, 2 hours, started with a 35 minute climb

I did this workout early in the morning and I don't think I really woke up until the burpees!  I must say, I am much more aggressive and motivated in the afternoon.  I really wanted to squeeze in a mountain bike ride today though and it all worked out beautifully.  Muscle up drills went well, I used a smaller band for the banded drill than I have in the past.  I went way back to the basics on the butterfly work.  Having felt like I'm getting worse instead of better I think I need to back up and find the rhythm again.  At the end of working little circles I did some full b-fly pull ups and they felt better.  HSPU work went well, did some wall facing too.  Sets of 7 are just right on the kipping and I do way better frog leg than tucking.  HS walking with my HR up was a game changer.  So much harder.  I think because it puts a sense of urgency in my head and I get 'shook up'.  Good stuff.  It was messy and by the 4th round my shoulders were shot.  Loved exposing myself to the reality of how tough this is under fatigue.  It's gonna make the accomplishment so much more satisfying when I look back on how bad it was today.  I'll get it one day!  Strict press felt stupid hard after the HS walking.  65 x 5 was no piece of cake.  By the set of 3 I was feeling better though.  100 is my PR, so I'll take it.  Mountain biking was amazing today.  Perfect conditions and great company.  I destroyed the climb and even dropped one of the guys.  And he was trying!  I also ejected myself from the bike on the downhill with flare.  Managed to land on my feet quite a ways away from my bike :).  Pretty proud of that one.  I like to think I am getting better at crashing.  Got a massage from the sports chiro guy this afternoon and now I feel amazing.  I will be following you all this weekend at Regionals and pulling for you!  Hang in there!  Best of luck!  Can't wait to watch them give it their all.  Thanks!

May 30, 2018

Daily score: 7

Workout(s):

Swim 10 min easy warm up

Done

+
Kickboard swim; 50y
x6
rest 30 sec

Done

+
1 arm lead kick with board; 25y x4/side; rest 1 min bw sides

Done

+
Swim 25y @100% speed
rest 15 sec
x6
rest as needed to full recovery
x2

 :20-:23 for all 12 sprints

+
Swim 10 min easy cool down

Done



A. Hanging L hold; amsap x3; rest 90 seconds

 32, 32, 23

B. Tucked L hold on rings; amsap x3; rest 90 sec (film these as I want
to see what your positions look like while doing this)

10, 15, 20

C1. Shoulder extension plank; 20 secods x4; rest 40 sec
C2. Side plank; 30 secodns x4/side; rest 40 sec
C3. Hollow body hold; 30 seconds x4; rest 40 sec
C4. Tall kneeling KB halos; 5 slow controlled reps x4; rest 40 sec
C5. Tuck ups; 20 reps x4; rest as needed to recovery

 Done, used a 35# kb on the halos

+
Assault bike 4 min @80%
Assault bike 4 min @85%
Assault bike 4 min @90%
Assault bike 4 min for max cals

Missed

+
cool down/mobility work 20-30 min

Done, shoulders

First of all, I swam in the morning and did the other workout in the afternoon because looking at my schedule I wasn't going to be able to fit everything in otherwise.  I had the time and energy and really didn't want to miss anything!  I wouldn't wanna miss a chance at 'gains' ;).  Swimming felt great, worked out some of the soreness in my shins.  I felt like swimming a 25y in :20 was as fast as I've ever swam but who knows.  The tuck L-holds on the rings were tough, mostly just uncomfortable in the shoulders, hard for me to engage the lats and keep the shoulders pulled down.  Seemed worse on the right side...maybe.  Shoulder extension plank felt super good, didn't realize how tight my shoulders were there.  I had to skip the airdyne in order to make it to a work meeting on time and chose to do the mobility instead.  Everything else went well!  Thanks!

May 28, 2018

Daily score: 6

Workout:

Murph


Was out late the night before and drinking wine so didn’t feel super sharp at 7a when I showed up to do this one.  But I was excited for it and had fun.  My pull ups were awful, just all over the place with the butterfly.  Push ups I managed sets of 5 the whole way.  They sent us on about 1.2 mile run each time, so some added time there.  Took about 60 mins..  I was pretty tired the whole day afterwards but it has been a busy vacation full of rich foods etc.  Surprisingly, not terribly sore the next day.  Just my shins!  They are super sore, clearly from the running.   My right Achilles is tight just like last week but only half as bad.  Heading home tonight!  Thanks!

May 26, 2018

Daily score: 6 (tired, stiff hips, sore glutes)

Workout:

A. Squat snatch; build to a max effort set of 5 (all 5 reps must be
completed within 45 seconds)


100


B. Squat clean; build to a 3 rep max (all 3 reps must be completed
within 30 seconds)


135


C. Front squat; build to a 5 rep max

145


This was not my best session and everything felt heavy.  Yesterday was a long busy day and I was up late and then up early to pack.  All good stuff but I was a little more tired than usual and a little stiff/sore from the hike, not bad though.  Super happy to have gotten through this workout and did some mobility after and now body feels way better.  It’s gonna be a great weekend!  Thanks!

May 25, 2018

Daily score: 8

Workout:

Dog Mountain hike

7.8 miles
3000 feet elevation gain
4 hours

Achilles felt way better prior to this hike and held up just fine.  It was pretty steep and no issues going up but hard on the knees going down.  Great time!

May 24, 2018

Daily score: 6 (just because of achilles tightness)

Workout:

A. Strict press; 3x3; rest 2 min

 88,93,95

B. Freestanding hs hold tech work 15 min

Done, multiple 10 second holds

C. HS walk tech work 15 min

Done, one 12 foot walk

D. Incline DB bench press; 8-10x3; rest 2 min

25x10
30x10
35x10

E1. Seated medball russian twists; 20 reps x3; rest 2 min

30# ball x20 x3

E2. Tall kneeling KB halos; 5 slow controlled reps x3; rest 2 min

35# kb x 5 each way x 3

+
9 min amrap:
2-4-6-8-etc by 2 reps
CTB
burpees
box jumps 20"

I did step ups
Made it throught the 12's plus 12 burpees

Woke up with a really tight right achilles.  Felt like the foot was stuck pointed and took it awhile to loosen up just walking around the house.  Once I warmed up for the workout it felt way better but I still did step ups in the WOD just to be safe.  It's just a reaction to the du's yesterday.  Calf feels 100%.  I just feel tightness in the achilles directly behind the ankle.  It is the one I broke.  Strict press felt solid.  HS holds were greatly improved today and more consistent.  Finally figuring out how to use my fingers.  Walking was at first really frustrating and I thought maybe my shoulders were just tired.  But then in the last few minutes it got better.  I have been working on kicking up all in one motion from standing and that went well today.  Everything else went well, I had a few good sets of CTB in the wod but they are still all over the place.  I will get them.  Thanks!

May 23, 2018

Daily score: 8

Workout:

A. OHS; 3x3; rest 2 min

120, 130, 135

B1. Rear foot elevated DB split squat jumps; 6-8x3/side; rest 1 min

8# x8, x3

B2. Back squat; 3.3.3x3; rest 20 sec/rest 3 min (use approximate 6rm loading)

145,155,155

C. Weighted back extensions; 10 reps x3; rest 1 min

Bodyweight x10 x3

+
Double under skill work 15-20 min

One max set =47
Multiple sets of 30
Total= 350 du’s

Great workout.  Super happy to OHS 135x3.  Elbows were the weakest link.  Jumping split squats I felt way more in my quads than last week doing them with heavier weight and not jumping seemed more glutes.  Back extensions I have to do pretty slow and controlled to avoid getting nauseated, they were tough without any weight.  DU’s were an exciting improvement!  Almost got a set of 50.  The best part is zero calf trouble!  The right Achilles did get a little tender just toward the end of the 20 mins.  Thanks!

May 22, 2018

Daily score: 7

Workout:

A1. DB strict press; 8-10x2; rest 1min

25x10
30x10

A2. Weighted pull ups; 3-4x2; rest 1 min

10x4
15x4

B. Negative ring muscle ups; accumulate 6 reps as slow and controlled
as possible

 6

C. Strict ring pull ups; accumulate 7 sets of 2 as low as possible

 7 sets of 2

D. Butterfly CTB technique work 10-15 min

Done

E. Band assisted tuck front lever hold; 15 seconds x5; rest 90 seconds

Done

F1. Seated pike lifts; 10 reps x3; rest 30 sec
F2. Stability ball pike ups; 6 reps x3; rest 30 sec
F3. Side plank; 30 secodns x3; rest 30 sec
F4. Tall kneeling band crunches; 20 reps x3; rest as needed

Done x 3

Right shoulder a tad sore and upper back sore from the sand bag yesterday I think.  Nothing too troublesome.  Butterfly is still frustrating.  I lost my rhythm linking them, I do one and then the next one ends up back behind the bar.  I really feel like I'm due a 'break-through' on these.  Hoping it will 'click' soon.  I sent some video to Elaine too and I watched a ton of youtube videos.  Front lever holds were super hard today.  15 seconds felt like a long time.  F series was a good time, those stability ball pike ups are fun.  Thanks!

May 21, 2018

Daily score: 9

Workout:

A. Barbell hip thrusts; 5x5; rest 2 min

155, 165, 175, 185, 195

B. Single leg hip thrusts; 12-15x3; rest 1 min bw sides

15/side x 3

C. Snatch grip RDLs; 6-8x3; rest 90 seconds

100x8
110x8
120x8

D. Sandbag over shoulder; 10 AFAP x4; rest 90 seconds

 70#
:47, :45, :43, :42

E. Sandbag step overs; 20 reps AFAP x2; rest 3 min

70#
1:46
1:34

+
21-15-9
assault bike cals
bar facing burpees

6:30

+
mobility work 20-30 min

Done

I did not mountain bike or do anything outside yesterday because I was basically ill with terrible seasonal allergies.  Something in the air that was not good for me.  However, I did nap and do some mobility and played around with handstands.  My body felt amazing today.  Rested and no stiffness or soreness.  So I think a couple days of rest was a good thing.  This workout felt great.  I think I finally broke through on barbell hip thrusts to moving some heavier weight.  I kept thinking I'd add weight and it would be too heavy for the 5th rep but it wasn't.  I tried the single leg ones with the barbell but it was too much so I did them all unloaded.  Sand bag work was fun.  Those box step overs are tough.  I did them unbroken, just switched the bag to the other shoulder on the 10th rep.   WOD was fun.  Quality mobility time too.  Thanks!

May 18, 2018

Daily score: 7 (still some soreness but better)

Workout:

Gymnasitcs drills from coach session you had on 16th:

3 rounds, resting in between:
3 toe spot muscle ups with pause in each position
3 strict ring pull ups to as low as possible, working the negative
10 banded straight arm lat pull downs in a hollow body
2 strict negative muscle ups

+
10 rounds for time:
5 CTB pull ups
5 kipping hspu
5 TTB
5 burpee box jumps 20"

18:53

+
mobility work 20-30 min

Done

Gymnastics drills went well.  WOD went better than I thought it would, I didn't slow down too much.  The CTB are the most difficult for me and broke down to quick singles/doubles.  HSPU's were easy the whole way through.  I did all the TTB unbroken and tore my right hand on the last rep!  Not too terrible though.  It was a fun one.  Thanks!

May 17, 2018

Daily score: 6 (still sore in the legs, lats a bit sore)

Workout:

15 min amrap @130-150bpm heart rate
Row 15 calories
12 wall balls
3 deadlift @75% 1rm
rest 5 min



DL 205
 4 rounds + 15 + 12

15 min amrap @130-150bpm heart rate
Row 15 calories
9 power snatch 55#
3 front squat @75% 1rm
rest 5 min

FS 130
 3 rounds + 15

15 min amrap @130-150bpm heart rate
Row 15 calories
9 thrusters 65#
3 power clean @82% 1rm
rest 5 min

Clean 120
 3 rounds + 15 + 6

15 min amrap @130-150bpm heart rate
Row 15 calories
9 power snatch 55#
3 back squat @75% 1rm

Back squat 145
3 rounds + 15 + 7

+
mobility work 20-30 min

Done

This felt like 'lazy crossfit', taking it easy in order to keep my heart rate below 150.  Just a very different pace and attitude.  Interesting.  The thrusters upped my heart rate more than anything else and the back squat felt like the heaviest lift.  My heart rate would go up after I got off the rower and seemed to drop with the heavy lifting.  Took time but didn't seem like it was that taxing.  Mobility was super good and necessary today.  I had a massage yesterday and may be a little sore from that.  Thanks!

May 16, 2018

Daily score: 6 (legs so sore)

Workout:

Training with gymnastics coach


Glutes, adductors and quads are so so sore from Monday’s workout.  Time with Elaine was very productive and my hands held up just fine this time.  This is what we covered:

Handstands:
-keep working on holds.  Practice being tighter and using hands/fingers to control balance.  Kick up with the leading leg already very tight and pointed.

Strict muscle ups:
-work negatives
-continue working toe spot drill
-do ring strict pull ups to as low as possible
-stay tight/keep rings close

Killing muscle up:
-keep and tight hollow body throughout, NO ‘hip pop’
-pull earlier than I was
-never stop pushing down on the rings through the transition
-work kip swings with a pull to the hip pulling earlier than I had been
-work hollow body banded lat pull downs (she used rings attached to bands)

Butterfly:
-worked on timing
-learning to pull through and contact under the bar more for CTB
-recommended working just CTB butterfly because then chin over will be easy

She did think I showed a lot of improvement which was surprising to me because I feel like it’s slow. The CTB butterfly are the most frustrating for me but I guess I just have to keep trying and hope it starts to click.  Not as sore after this session as I was last time.  Last time we did more straight arm pull downs kipping on the bar while working on bar mu’s.  We didn’t have time for that this round.  Lot’s to work on!  Excited to even get to be learning this stuff!

May 14, 2018

Daily score: 6 (arms so sore)

Workout:

A. Back squat; build to a moderate effort set of 5


155

B. Rear foot elevated split squats; 8-10x3/side; rest 90 seconds


15’s x 10
20’s x 10
25’s x 8

C. Front foot elevated splti squats; 8-10x3/side; rest 90 sec


15’s x 10
20’s x 10
25’s x 10

+
4 rounds for time (the goal of the session is to make each subsequent
round faster than the last):
Row 20 calories
50 foot front rack walking lunge 75#
6 sandbag over shoudler

12:58
70# sand bag
3:24, 3:14, 3:17, 3:00

My arms haven’t been this sore in a long time.  Usually I barely notice upper body soreness.  Could be the paddle boarding as well as the workouts.  Not a problem, just reporting.  Other than that I felt great today!  Easy day at work, sun shining, got to do this workout with a friend outside, and then grilled myself an amazing steak for dinner.  No complaints.  The 155x5 back squat was probably into the ‘heavy’ category, 145 was more ‘moderate’.  Overdid the caffeine today and was having heartburn while squatting.  Lesson learned.  I need to cut back again.  I just love the way it makes me feel!  I swear I enjoy the perfect level of caffeine better than the effects of alcohol (which, thankfully, I experience with much less frequency).  Split squats were harder with the rear foot elevated.  Front foot elevated just felt a little awkward having not done them before.  I definitely felt some leg fatigue on the first round of lunges in the wod from the squats.  Will be dancing at a concert tomorrow night and feeling it for sure!  WOD was fun.  Very hot outside, added a challenge.  Hardest part was lunging.  Fun to have a competitor.  Almost beat him.  Thanks!

May 13, 2018

Daily score: 7 (sore upper body)

Workout:

Outdoor day

2.5 hours mountain biking.  Sandy Ridge 4 mile climb in :39.  Followed by an hour of stand up paddle boarding in the evening.


So unusual to be sore in my arms but I guess yesterday did the trick.  Mostly anterior shoulders, but a little of everything upper body.  Road alone today and really enjoyed it.  Meditative, calming.  I feel like I road better too, maybe got into ‘flow’ a bit more on my own without stopping much.  Making the climb in under :40 is a good start to the season too.  The beginning of last summer it took about :45.  Paddle boarding was awesome.  Again, alone and enjoyed it.  The river was freezing and I took a plunge so I think that counts for cryotherapy as well!  Thanks!

May 12, 2018

Daily score: 7

Workout:

A. Muscle up skills and drills 15 min

Done

B. Butterfly CTB tech work 10 min

30 reps

C. Face up chinese plank with straight arm lat pull down with bands;
10 reps x3; rest 90 seconds

10x3

D. Strict hspu wall facing; amrap unbroken x3; rest 2 min

7,4,3

E. Strict ring dips; amrap unbroken x3; rest 90 seconds

10,6,5

F. Side plank overarch; 10 reps x3/sdie; rest 30 sec

10/side x 3

+
4 rounds for time:
10 S2O 95#
10 toes to bar
10 bar facing burpees

9:34

+
mobility work 20-30 min

Done

I did some toe spot muscle ups, some with the harness, some eccentric, and then the 2 ‘strict’, and the one kipping (just to be sure I still could).  Strangely the kipping mu didn’t feel (or look) much better than the strict.  I know I need to be tighter and keep the rings closer and so many other things, but this is my best efforts at all of that for now.  Do those count as strict?  I had to try.  Chest to bar was better than last week.  I did the first 3 rounds of the S2O in the wod unbroken.  TTB I never did more than 5 at a time.  Thanks!

May 11, 2018

Daily score: 7

Workout:

A. Deadlift with bands; 2 reps on the min for 10 min (~40% in 1rm +
moderate band tension at the top, aggressively finish and contract
glutes at the top)

 115# x 2 x 10

B. Toes elevated RDL; 6-8x3; rest 2 min

125 x 8
145 x 8
155 x 8
*toes on 25# plates

C. Single leg RDL; 6-8x2/side; rest 1 min bw sides

65x8
65x8

D. Good mornings; 10-12x2; rest 2 min

65x12
75x12

+
Row sprint 10 seconds @100%
rest 50 seconds
x10

total = 2241m

+
E. Bent knee L sit with single leg extension; 10 alt'ing reps x5; rest
as needed bw sets

Done

So good to be back in the gym lifting and with some time to myself.  The last few days were a whirlwind of family stuff after my brother's wedding.  Early plane flights, too much unusual food, stress and not much sleep.  But it was a lot of good memories too, and fun activities.  But good to be back and have some peace and quiet to lift.  Left leg balances easier than right on the single leg rdls.  Everything went well.  Thanks!

May 7, 2018

Daily score: 8

Workout:

A. CTB pull ups; amrap sets of 3 unbroken in 3 min x2; rest 3 min

 9, 6

B. Strict 2" deficit hspu; amrap unbroken x4; rest 3 min actviely on
rower @moderate aerobic effort

 5, 5, 5, 5

C. Strict ring dips; accumulate 30 reps (film and send how they look)

 done

+
3 rounds for time:
Row 30 calories
50 double unders
10 lateral burpes over the rower

 14:22

+
mobility work 20-30 min


Done

CTB were not super successful today.  After doing well with butterfly last time I decided to do them butterfly but they were all over the place today.  I kept getting too much behind the bar and off beat.  HSPU's and rowing went well, definitely had to take some bigger breaths at the top of the hspu after rowing.  Ring dips felt good, did 6 sets of 5.  Let me know if they don't look the way you want them to.  First round on the wod I was wary on the du's as the calf immediately started to get kinda irritated.  I did 15, 15, 10, 10.  But the 2nd and 3rd round went so great!  I got into just a good tight position and moved the rope a little faster and managed 25/25 then 30/20.  That felt amazing.  Calf is irritated but not bad, pretty mild.  Thanks!

May 6, 2018

Daily score: 7

Workout:

Outdoor day

Mountain biking, 2 hours, 5 miles of climbing

Felt great after having a recovery day.  Calf feels 100%.  The gym did another round of Dexa scans and I get one for free for being a coach.  The last scan was 3 months ago.  I have lost another 2% bodyfat since then and am 16.7% now.  Lost 1# of body weight and gained 2#'s lean mass.  My right leg is now even with the left as far as muscle mass goes, which is great.  Last time it said there was nearly 1# discrepancy.  Paper says most the muscle gain was in the trunk followed by legs and glutes.  I haven't really been concerned with any of this and was kinda surprised to see such a drop in 3 months.  Not complaining!  Thanks!

May 4, 2018

Daily score: 6 (soreness/stiffness)

Workout:

A. Squat clean and jerk 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)


115,120,125,120,130,140,125,135,145

B. Deadlift; build to a tough single


265

C. Deadlift @80% of B - 1 set amrap (-2) unbroken * taken to technical failure


6 reps at 215

D. Front rack reverse lunges; 20 reps x3; rest 2 min


105x20x3

+
mobility work 20-30 min

Done 

Enjoyed the clean and jerk wave.  I can see I am not getting full extension in this lift either and will work on it.  I feel like my tension is improving though.  All the jerks felt easy expect the last one which is why I was smiling, it surprised me.  I wanted to PR my deadlift today, or figured I could since my last PR was 275 and in 2015.  But I did weigh 20 more pounds then.  I also think having had the back injury/pain is a part of my body’s consciousness now.  I wouldn’t say ‘i’m afraid’ to deadlift or squat heavy or ‘afraid’ of hurting my back again, because i’m not.  I feel great and ready to be aggressive.  But I think my body still has the memory based on how I feel it react sometimes.  Anyhow, 265 felt heavy and I stopped there because it was where I started to lose my good mechanics.  215x6 was heavy too!  I think all those reps were pretty clean though.  Lunges were cardio :) and hard on my mountain bike tired legs.  My left quad has a small tweak I think from being my front leg on all the downhill.  Just needs some rest and rolling.  I added the video of how back my hip external rotation was today during mobility.  Both sides but the right was real bad.  It moved some after a few rounds, the left side opened up a lot.  Sorry for the long video, it’s easier than figuring out how to post pics here.  I work tonight and wanted to workout today because I’m home and love working out and figured better to do some heavy lifting BEFORE rather than AFTER being up all night.  But- tomorrow, i’m really gonna take a recovery day.  I need it.  Thanks!

May 3, 2018

Daily score: 7

Workout:

A. 1" deficit Strict hspu; amrap unbroken x6; rest 90 seconds


8,8,6,6,5,5

B. Freestanding hs hold tech work 15 min


Done, lots of 5 second holds

C. HS walk tech work 15 min


Done, a couple 10 foot walks

D. Planche leans (tight glutes, tight low abs); 15 seconsd x5; rest 1 min


Done

E. 3 attempts to get max reps unbroken double unders (cannot do more
than 5 unbroken in your warm up and can only do 5 warm up sets... you
can warm up jumping and wrists more but specifically with rope that is
the maximum allowed amount of warm up before your three attempts)


Skipped

F1. Seated medball russian twists; 20 reps x2; rest 2 min


30#x20x2

F2. Tall kneeling KB halos; 5 slow controlled reps x2; rest 2 min

35#x5 each way x 2

+
2.5 hours mountain biking, lots of climbing

I think my shoulders were a little fatigued today but not bad.  I just felt like the HS work got ‘tiring’ strength wise more than it usually does.  Not a super stellar balance day but still very productive practice time.  I skipped the du’s just to give the calf a couple days of rest and I knew I was going riding after so didn’t wanna risk it.  Riding was amazing.  Not a particularly coordinated balance day on the bike either.  But lots of gritty climbing with epic vistas.  You really must come ride here someday.  It’s just...beyond words.  I think I worked some ‘would be’ soreness out of my legs by riding.  I am full body tired now and it feels great.  Thanks!

May 2, 2018

Daily score: 7 (I don't want to be tired but I know I am a little tired)

Workout:

A. Snatch balance; build to a max

135 (95, 105, 110, 115, 120, 125, 130, 135)

B. Overhead squat; 20 reps for time (from floor) @115# x2; rest 2 min

20 at 105= 2:30 (11/9)
20 at 115= 20 mins (3/7/7/3)

C. Back squat; 10 sets of 3 @80-90% 1rm (increase load as you go); rest 2 min

3 at 150# x 10 sets

+
Double under skill work 15-20 min

about 2 mins, 40 du's

+
Row 500m for time

1:47

I had no idea how far I'd get on the snatch balance, frankly surprised the heck outta me.  Then part 'B'...I'll admit when I looked at this days ago I was pumped to see if I could snatch 115 enough times to get through it.  Since I've only ever snatched more than that once and not for over a year...it seemed an exciting challenge.  And damn if I didn't get bull headed stubborn about it.  It could have been more of a display of 'single-mindedness to the point of destruction' than it was if I hadn't decided to do the first 20 at 105 after failing four attempts at 115.  The two 105 snatches felt light and easy and I did 11 and 9 on the OHS.  Rested 2 mins, put 115 on the bar.  I hit the first attempt but only got 3 OHS.  Hit the second attempt after resting a couple minutes and got 7 OHS.  Then I failed one.  Rested.  Got a third rep and 7 more OHS.  SO SO SO irritated that I couldn't hold on and get 10.  Then I proceeded to fail and fail and fail...4 reps, to be exact, with lots of rest in between.  I just could not quit.  They weren't sloppy reps, they were so close, I just wasn't stabilizing the bar in the catch.  I got the 5th try and did the final three OHS and melted into fatigue lol.  I still don't know if I should be entirely proud of my determination or ashamed of my stupidity and full of gratitude I didn't break myself...probably a combo.  I fought.  I can say that.  The back squats at 150 all felt like all I had.  So I stayed there.  Right calf started to get a little funny on the 8th set of squats, the same twinge it gets from du's.  Never had it flare up doing anything else.  I think I just pushed my knee too far forward on the last rep.  So I started cautiously on the du's and bailed as it started to get worse.  I didn't have a whole lot of 'gusto' for the row but I gave what I had and was just a second off my PR.  Live to fight another day.  Thanks!

May 1, 2018

Daily score: 8

Workout:

For time:
30 kipping hspu
60 TTB

7:29 (1:50 for hspu's)

+
A. Butterfly CTB technique work 10-15 min

 15 mins, 47 reps in sets of 3's and 4's

B. Negative strict muscle ups; accumulate 15 reps slow and controlled

 15

C. Russian dips; accumulate 30 reps not for time

30

D. Lean away strict pull ups @21x2; amrap unbroken x4; rest 90 seconds

4, 4, 3, 3

D. Lean away strict pull ups from rings @21x2; amrap unbroken x4; rest
90 seconds

3, 3, 3, 3

E1. Hinge rows; 10 reps x6; rest 90 sec

10x6

E2. Hanging L hold; amsap x6; rest 90 sec

20, 20, 20, 15, 16, 15

E3. Side plank; 30 seconsd x6/side; rest 90 seconds

done

F1. Ring support hold; amsap x5; rest 90 seconds

21, 22, 20, 20, 20

F2. Hollow body hold; 40 seconds x5; rest 90 seconds

20x5

This workout was awesome but took 2.5 hours.  Which is fine if I'm not working but tough to fit in after work and before dinner.  Damn job is always in the way.  HSPUs felt easy kipping, I did 12/10/8.  TTB, I started with a set of 10, then maybe a couple 5's then 3's until 50 and then I did quick singles.  B-fly CTB are improving slowly as I learn to brush my chest on the way down.  I did hit my chin today too.  Teeth are still intact!  I really am trying to go as slow as possible through the transition on the negative mu's but the video is about as good as it gets.  Russian dips were so hard!  They were slow going and I used a small bit of toe assistance.  By the lean away pull ups I was getting some fatigue in the shoulders.  Everything else went as usual and was just a steady slog.  Thanks!