Daily score: 9
Workout:
A. Two arm KB OH walking lunge; 20 steps x3; rest 90 seconds
26's, 35's, 35's
B. TnG power snatch; 3 TnG reps @moderate load x4; rest 90 seconds
75x3x4
C1. DB thrusters; 10 reps x2; rest 30 sec
35's x 10 x 2
C2. DB power clean and jerks; 10 reps x2; rest 30 sec
35's x 10 x 2
D. Single leg balance reach matrix; 3 rotations through each leg
(opposite hand, same hand, both hands)
Done
E. Single leg hip thrusts; 10 reps x2/side; rest 30 sec bw sides
10/side x 2
F. Natural knee extensions; 10 reps x3; rest 90 seconds
10x3
+
Row 10 min easy
123 cals
Assault 10 min easy
80 some odd cals
I skipped swimming tuesday because I desperately needed an evening to catch up on things around the house, and I rode monday so felt like body needed a rest too. This workout was awesome, deceptively hard. The 35# kbs for the lunges were tough...I was definitely doing a Toomey impersonation on the last couple steps. Worked on barbell cycling on the snatches. The thrusters and C and J combo was challenging with 35's. The C and J's were harder than the thrusters but I stuck with it and did them all unbroken. Really enjoyed the reach matrix...this is such a good challenge and seems like it will help with the hip stability. Thanks!
Thursday, August 30, 2018
Tuesday, August 28, 2018
August 27, 2018
Daily score: 8
Workout:
mountain biking
20 miles in Central Oregon
Awesome. Freedom.
Workout:
mountain biking
20 miles in Central Oregon
Awesome. Freedom.
August 25/26, 2018
Daily score: 8/8 (only thing that didn't feel 100% was my right hamstring)
Workouts:
Best of the West Competition, team
Day one:
1)
burden carry
40 CTB (between partners)
burden carry
20 CTB
partner carry
10 CTB
(6 min time cap)
We just finished this one with maybe 10-20 seconds to spare
2)
5 mins to:
one partner sets 4 rep max front squat (from ground, can squat clean for first rep, can also hang clean)
one partner sets 2 rep max tng clean
I did the front squat and got 145
She did the cleans and got 165
3)
9 mins to run a mile with only one trade allowed (we each ran 800m)
one min rest
4 mins for 45 snatches at 105
Ran our mile in 6:28
Got 25 snatches, I probably did 10-12 of them, only failed one, all squat snatches
Day two:
1)
80 wbs 14# to 9ft (between partners)
30 ttb
sprint
80 wbs
30 ttb
short sprint
80 wbs
30 ttb longer sprint
(10 min time cap)
We made it through 16 of the last set of wbs
First of all, I had so much fun! I wasn't sure how I would like competing. Turns out I really enjoyed it. It helped to feel prepared and be able to do all the wods. We only placed 20/28 but had a couple finishes at 16. The 45 snatches and the day 2 wod were our best finishes. Worst was the first one, we placed 21st. It was cool how well my body held up. I'm used to way more volume than this and was just mildly sore. I even went for a 20 mile mountain bike ride on Monday. Already looking for another comp ;). Thanks for helping me make this dream of doing an Rx competition come true!
Workouts:
Best of the West Competition, team
Day one:
1)
burden carry
40 CTB (between partners)
burden carry
20 CTB
partner carry
10 CTB
(6 min time cap)
We just finished this one with maybe 10-20 seconds to spare
2)
5 mins to:
one partner sets 4 rep max front squat (from ground, can squat clean for first rep, can also hang clean)
one partner sets 2 rep max tng clean
I did the front squat and got 145
She did the cleans and got 165
3)
9 mins to run a mile with only one trade allowed (we each ran 800m)
one min rest
4 mins for 45 snatches at 105
Ran our mile in 6:28
Got 25 snatches, I probably did 10-12 of them, only failed one, all squat snatches
Day two:
1)
80 wbs 14# to 9ft (between partners)
30 ttb
sprint
80 wbs
30 ttb
short sprint
80 wbs
30 ttb longer sprint
(10 min time cap)
We made it through 16 of the last set of wbs
First of all, I had so much fun! I wasn't sure how I would like competing. Turns out I really enjoyed it. It helped to feel prepared and be able to do all the wods. We only placed 20/28 but had a couple finishes at 16. The 45 snatches and the day 2 wod were our best finishes. Worst was the first one, we placed 21st. It was cool how well my body held up. I'm used to way more volume than this and was just mildly sore. I even went for a 20 mile mountain bike ride on Monday. Already looking for another comp ;). Thanks for helping me make this dream of doing an Rx competition come true!
Thursday, August 23, 2018
August 22, 2018
Daily score: 8
Workout:
A. Squat snatch x1/hang squat snatch x1; rest 90 seconds x5 complexes
85, 90, 95, 95, 95
B. Squat clean thruster; build to a moderate effort single (leave
about 10 pounds in the tank)
120
+
EMOM 9 min
1- 8 bar facing burpees
2- 12 wall balls
3- 8 power snatch 55#
done
+
EMOM 9 min
1- 8 box jump overs 24"
2- 8 thrusters 55#
3- 30 sec slow controlled recovery jog
done
+
mobility work 20-30 min
done
I switched these last two workouts because this one looked longer and I have a massage appt tomorrow to try and squeeze in. I may just take tomorrow off. All went well, emom's felt easy enough. Ready to go! Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1; rest 90 seconds x5 complexes
85, 90, 95, 95, 95
B. Squat clean thruster; build to a moderate effort single (leave
about 10 pounds in the tank)
120
+
EMOM 9 min
1- 8 bar facing burpees
2- 12 wall balls
3- 8 power snatch 55#
done
+
EMOM 9 min
1- 8 box jump overs 24"
2- 8 thrusters 55#
3- 30 sec slow controlled recovery jog
done
+
mobility work 20-30 min
done
I switched these last two workouts because this one looked longer and I have a massage appt tomorrow to try and squeeze in. I may just take tomorrow off. All went well, emom's felt easy enough. Ready to go! Thanks!
Wednesday, August 22, 2018
August 21, 2018
Daily score: 7 (knee slightly weird, hip nearly 100%)
Workout:
A. Power snatch; build to a max
100
B. Back squat; 3x3 @80% 1rm; rest 2 min
155
C. Clean grip deadlift; 1 set amrap (-2) unbroken @185#
Passed
+
Active recovery run 10-15 min
15 mins
+
mobility work 20-30 min (quads/hammies/hips)
Done
It's amazing to me how 5#'s changes my power snatch dramatically. Things feel great and snappy and clean all the way up to 95. 100 isn't terrible, but then 105 get's ugly. Back squats felt great. I passed on dead lifting today just because my hip/glute/hami insertion pain is finally on the mend and I didn't want a set back. Running was lovely, gorgeous day, knee felt fine. Waking up the next morning I don't feel the knee issue at all. Thanks!
Workout:
A. Power snatch; build to a max
100
B. Back squat; 3x3 @80% 1rm; rest 2 min
155
C. Clean grip deadlift; 1 set amrap (-2) unbroken @185#
Passed
+
Active recovery run 10-15 min
15 mins
+
mobility work 20-30 min (quads/hammies/hips)
Done
It's amazing to me how 5#'s changes my power snatch dramatically. Things feel great and snappy and clean all the way up to 95. 100 isn't terrible, but then 105 get's ugly. Back squats felt great. I passed on dead lifting today just because my hip/glute/hami insertion pain is finally on the mend and I didn't want a set back. Running was lovely, gorgeous day, knee felt fine. Waking up the next morning I don't feel the knee issue at all. Thanks!
Tuesday, August 21, 2018
August 20, 2018
Daily score: 7 (knee still kinda weird but no trouble with anything in this workout)
Workout:
A. Split jerk; 5 singles @80-90% 1rm
140, 145, 150, 155, 160
B. Muscle up/bar muscle up tech work 10-15 min
3 ring mus, a bar mu drill
C. Kipping/strict/hs walk tech work 10-15 min
Done
+
For time:
20 cals row
15 CTB pull ups
rest 1 min
For time:
20 burpees
15 TTB
rest 1 min
for time:
20 cals assault bike
60 double unders
(3:07, 2:04, 2:33)
9:44
+
shoulder mobility work 20-30 min
Done
Split jerks felt light and snappy. Even at 160 it felt like a sure thing. So good psychologically to do something aggressive and confidence building before attempting some ring mu's. My first mu felt like one of my best. HS walking felt good today too. Kinda surprised because I had some new soreness from surfing, not bad, mostly tight neck/traps. CTB went well, could only do doubles after rowing hard though. Tripped up a ton on the du's today, not sure what that was about. Good to have the shoulder mobility after surfing. Knee I think is okay, hurts rolling over in bed and I think mostly when it flops in medially under weight. I was going to mountain bike today (the next day) but choosing to SUP instead just to take care of it and get through the weekend. Thanks!
Workout:
A. Split jerk; 5 singles @80-90% 1rm
140, 145, 150, 155, 160
B. Muscle up/bar muscle up tech work 10-15 min
3 ring mus, a bar mu drill
C. Kipping/strict/hs walk tech work 10-15 min
Done
+
For time:
20 cals row
15 CTB pull ups
rest 1 min
For time:
20 burpees
15 TTB
rest 1 min
for time:
20 cals assault bike
60 double unders
(3:07, 2:04, 2:33)
9:44
+
shoulder mobility work 20-30 min
Done
Split jerks felt light and snappy. Even at 160 it felt like a sure thing. So good psychologically to do something aggressive and confidence building before attempting some ring mu's. My first mu felt like one of my best. HS walking felt good today too. Kinda surprised because I had some new soreness from surfing, not bad, mostly tight neck/traps. CTB went well, could only do doubles after rowing hard though. Tripped up a ton on the du's today, not sure what that was about. Good to have the shoulder mobility after surfing. Knee I think is okay, hurts rolling over in bed and I think mostly when it flops in medially under weight. I was going to mountain bike today (the next day) but choosing to SUP instead just to take care of it and get through the weekend. Thanks!
Monday, August 20, 2018
August 19, 2018
Daily score: 10 (outstanding day)
Workout:
Outdoor day
Surfing
Spent 3 hours in the ocean at the oregon coast, only really caught 3 waves but paddled a ton and heart raced pretty much the whole time :). I have surfed before but it's been years and only in Maui or Southern California in warm friendly waves. So this was exciting and new and very challenging. I was also on a smaller board than I have ever used. Super cool to have the upper body strength to hang and not fatigue quickly. Can't wait to go back. I did get some calf and hami cramping. The next morning my right knee is really sore. I think it may be due to all the driving which really irritated my right hip/glute/hami situation and has spread to the knee. I'm gonna warm up slow tonight and if anything feels like it's gonna explode I'll just use the time to mobilize and maybe ride the bike. Thanks!
Workout:
Outdoor day
Surfing
Spent 3 hours in the ocean at the oregon coast, only really caught 3 waves but paddled a ton and heart raced pretty much the whole time :). I have surfed before but it's been years and only in Maui or Southern California in warm friendly waves. So this was exciting and new and very challenging. I was also on a smaller board than I have ever used. Super cool to have the upper body strength to hang and not fatigue quickly. Can't wait to go back. I did get some calf and hami cramping. The next morning my right knee is really sore. I think it may be due to all the driving which really irritated my right hip/glute/hami situation and has spread to the knee. I'm gonna warm up slow tonight and if anything feels like it's gonna explode I'll just use the time to mobilize and maybe ride the bike. Thanks!
August 18, 2018
Daily score: 7 (right hami still tight)
Workout:
Team workout with a running clock
0-5 min:
Both partners establish a 1rm snatch (bar starts empty)
angie: 115
adonica: 125
5-6 rest and set the weight to 125#
6-10:
4 min amrap: squat clean and jerk @125#
21 reps, did doubles
10-20 rest
20-30
15 min amrap:
25 foot hs walk (both partners must complete)
10 CTB pull ups (split up however you'd like)
60 double unders (split up however you'd like)
4 rounds plus one 25 foot walk
30-60 rest
3 rounds for time alternating partners per round:
Run 400m
50 foot two arm front rack KB walking lunges 35#/hand
10 burpees to 6" reach
17:34
This was fun. Glad we got together to get some of the anxiety about partner stuff out of the way. And I'm reminded how much I love working out with her. I was pretty excited to get through my handstand walks and to butterfly my chest to bar, happy I hung on to the progress I've made. Only negative thing is my hami was uncomfy running and even caused some discomfort behind my right knee. Will keep working on it. Thanks!
Workout:
Team workout with a running clock
0-5 min:
Both partners establish a 1rm snatch (bar starts empty)
angie: 115
adonica: 125
5-6 rest and set the weight to 125#
6-10:
4 min amrap: squat clean and jerk @125#
21 reps, did doubles
10-20 rest
20-30
15 min amrap:
25 foot hs walk (both partners must complete)
10 CTB pull ups (split up however you'd like)
60 double unders (split up however you'd like)
4 rounds plus one 25 foot walk
30-60 rest
3 rounds for time alternating partners per round:
Run 400m
50 foot two arm front rack KB walking lunges 35#/hand
10 burpees to 6" reach
17:34
This was fun. Glad we got together to get some of the anxiety about partner stuff out of the way. And I'm reminded how much I love working out with her. I was pretty excited to get through my handstand walks and to butterfly my chest to bar, happy I hung on to the progress I've made. Only negative thing is my hami was uncomfy running and even caused some discomfort behind my right knee. Will keep working on it. Thanks!
August 17, 2018
Daily score: 8
Workout:
Outdoor day
Stand up paddle boarding, 2 hours, nothing too serious, great recovery day
Workout:
Outdoor day
Stand up paddle boarding, 2 hours, nothing too serious, great recovery day
August 16, 2018
Daily score: 7
Workout:
A. Strict weighted pull ups; 2-3x5; rest 2 min
26x3x5
B. Side body arch hod;; 30 seconds x4/side; rest 30 sec
done
C. Hanging L hold; amsap x3; rest 90 seconds
22, 20, 17
D. Muscle up and bar muscle up tech work 10-15 min
done
+
Assault bike 5 min
Row 5 min
light sled drag 5 min
x2
all @easy pace
done, with 125# sled
+
mobility work 20-30 min
done
I stuck with the same weight on the pull ups because each 3rd rep felt quite possibly shy of all the wall over the bar. Muscle up work was terrible today. They just felt hard and I felt heavy. Which is fine, glad to get that out of my system. Thanks!
Workout:
A. Strict weighted pull ups; 2-3x5; rest 2 min
26x3x5
B. Side body arch hod;; 30 seconds x4/side; rest 30 sec
done
C. Hanging L hold; amsap x3; rest 90 seconds
22, 20, 17
D. Muscle up and bar muscle up tech work 10-15 min
done
+
Assault bike 5 min
Row 5 min
light sled drag 5 min
x2
all @easy pace
done, with 125# sled
+
mobility work 20-30 min
done
I stuck with the same weight on the pull ups because each 3rd rep felt quite possibly shy of all the wall over the bar. Muscle up work was terrible today. They just felt hard and I felt heavy. Which is fine, glad to get that out of my system. Thanks!
Wednesday, August 15, 2018
August 15, 2018
Daily score: 6 (right hami, glute pretty hot, tight sore hip joint)
Workout:
Run 10 min easy warm up
Done, 10:30 mile pace
+
Run 400m @moderate effort
rest 2 min
x2
2:15
2:10
+
Run 200m @faster pace
rest 1 min
x4
:59
:54
:55
:54
+
Run 100m @fastest sustainable pace
rest 30 sec
x4
:22
:22
:23
:23
+
sled drag 100m @heavy but continuous load
rest 2 min
x4 sets
165#
2:04
1:58
2:28 uphill
1:41 downhill
+
hip and ankle mobility work 20-30 min
Done, mostly hip/hami's
I'm very familiar with the hip/glute discomfort I am having. Pretty classic for me after dead lifting. Started with my final marathon, made worse when I had some injury there flipping a tire years ago. Usually if I can get my glutes to loosen up it gets better. Driving is the worst position. Today I spent a lot of time working on it after all the running when it was good and warm, seems better. I was cautious on the running, not huge big strides or really 'sprinting'. Dropped the weight on the sled from the other day. This was a true 'continuous' weight anyway. I coach all evening and warmnig the class up each hour should help keep it loose. Thanks!
Workout:
Run 10 min easy warm up
Done, 10:30 mile pace
+
Run 400m @moderate effort
rest 2 min
x2
2:15
2:10
+
Run 200m @faster pace
rest 1 min
x4
:59
:54
:55
:54
+
Run 100m @fastest sustainable pace
rest 30 sec
x4
:22
:22
:23
:23
+
sled drag 100m @heavy but continuous load
rest 2 min
x4 sets
165#
2:04
1:58
2:28 uphill
1:41 downhill
+
hip and ankle mobility work 20-30 min
Done, mostly hip/hami's
I'm very familiar with the hip/glute discomfort I am having. Pretty classic for me after dead lifting. Started with my final marathon, made worse when I had some injury there flipping a tire years ago. Usually if I can get my glutes to loosen up it gets better. Driving is the worst position. Today I spent a lot of time working on it after all the running when it was good and warm, seems better. I was cautious on the running, not huge big strides or really 'sprinting'. Dropped the weight on the sled from the other day. This was a true 'continuous' weight anyway. I coach all evening and warmnig the class up each hour should help keep it loose. Thanks!
Tuesday, August 14, 2018
August 14, 2018
Daily score: 6 tired, been too busy
Workout:
A. Overhead squat; 5x5; rest 2 min
95,105,115,125,115
B. Squat clean clusters; 1.1.1x3; rest 20 sec/rest 2min
115, 125, 135
+
Run 400m @moderate effort
8 squat snatch AFAP @80% 1rm
5:51
rest 4 min
Run 400m @moderate effort
8 squat clean AFAP @80% 1rm
4:19
rest 4 min
Run 400m @moderate effort
20 S2O @70% 1rm
6:30
rest 4 min
Run 400m @moderate effort
20 deadlift @80% 1rm
7:35
+
200m walking lunges for time
7:01
+
mobility work 20-30 min (quads/hammies/hips)
Done
May have been a PR 5-rep OHS at 125, felt good. WOD series was challenging. DLs were the hardest. Although I did fall on my ass on the first snatch. But then I did the 8 without any trouble. DLs I did two sets of 4 then all doubles. Right hami insertion into but area is/was pissed off by these. That’s par for the course for me, but annoying. Lunges I think helped things not freeze up too much. I didn’t stop, just slow and steady. Thanks!
Workout:
A. Overhead squat; 5x5; rest 2 min
95,105,115,125,115
B. Squat clean clusters; 1.1.1x3; rest 20 sec/rest 2min
115, 125, 135
+
Run 400m @moderate effort
8 squat snatch AFAP @80% 1rm
5:51
rest 4 min
Run 400m @moderate effort
8 squat clean AFAP @80% 1rm
4:19
rest 4 min
Run 400m @moderate effort
20 S2O @70% 1rm
6:30
rest 4 min
Run 400m @moderate effort
20 deadlift @80% 1rm
7:35
+
200m walking lunges for time
7:01
+
mobility work 20-30 min (quads/hammies/hips)
Done
May have been a PR 5-rep OHS at 125, felt good. WOD series was challenging. DLs were the hardest. Although I did fall on my ass on the first snatch. But then I did the 8 without any trouble. DLs I did two sets of 4 then all doubles. Right hami insertion into but area is/was pissed off by these. That’s par for the course for me, but annoying. Lunges I think helped things not freeze up too much. I didn’t stop, just slow and steady. Thanks!
Sunday, August 12, 2018
August 12, 2018
Daily score: 8 (small amount of arm tightness/soreness)
Workout:
A. Strict pull ups on rings @21x2; amrap unbroken x3; rest 90 seconds
6,5,5
B1. False grip ring to chest hold; amsap x4; rest 1 min
13,15,17,18
B2. Top of ring dip support hold; amsap x4 rest 1 min
35,31,30,30
B3. Bottom of ring dip support hold; amsap x4; rest 1 min
23,24,21,20
B4. Negative ring muscle ups; 2 reps x4; rest as needed to recovery
2x4
+
12 min amrap:
25 foot hs walk
5 burpee box jumps 24"
5 kipping hspu
10 TTB
30 double unders
3 rounds
+
shoulder mobility work 20-30 min
Done
Quality focused workout. HS walking under fatigue is still a huge issue but every time I practice I feel like I learn new ways of fighting through it. Just building confidence is huge. Feeling good. May be going bouldering tonight, that should be interesting because I definitely feel like my arms are shot now. Thanks!
Workout:
A. Strict pull ups on rings @21x2; amrap unbroken x3; rest 90 seconds
6,5,5
B1. False grip ring to chest hold; amsap x4; rest 1 min
13,15,17,18
B2. Top of ring dip support hold; amsap x4 rest 1 min
35,31,30,30
B3. Bottom of ring dip support hold; amsap x4; rest 1 min
23,24,21,20
B4. Negative ring muscle ups; 2 reps x4; rest as needed to recovery
2x4
+
12 min amrap:
25 foot hs walk
5 burpee box jumps 24"
5 kipping hspu
10 TTB
30 double unders
3 rounds
+
shoulder mobility work 20-30 min
Done
Quality focused workout. HS walking under fatigue is still a huge issue but every time I practice I feel like I learn new ways of fighting through it. Just building confidence is huge. Feeling good. May be going bouldering tonight, that should be interesting because I definitely feel like my arms are shot now. Thanks!
Saturday, August 11, 2018
August 11, 2018
Daily score: 6 (worked last night, sore throat, tired)
Workout:
A. Negative weighted muscle ups (weighted vest); accumulate 10 slow
controlled reps
10# vest x 10
B1. Bent over barbell rows; 8-10x3; rest 1 min
85x10
90x10
95x10
B2. Close grip bench press; 8-10x3; rest 1 min
85x10
90x10
95x10
C. CTB pull ups - accumulate 60 reps for quality (mix in butterfly
tech work into this)
60, all butterfly! (started with doubles, mostly triples, one set of 4)
D1. Hollow body hold; 30 seconds x5; rest 30 sec
D2. Side plank; 30 seconds x5; rest 30 seconds
D3. Arch body rock; 30 secodns x5; rest 30 seconds
D4. Tall kneeling KB halos; 3 slow controlled reps x5; rest as needed
Series done x5, 35# KB
+
Assault bike sprint 10 seconds @100%
rest 1:50
x6
9-10 cals each sprint, total 120 cals
I felt way better after working out. I think the hospital air always makes me feel dried out and nasty after a night shift, like being on a plane. Working on keeping my elbows back, not flaring on the mu's. Feels way better, stronger. CTB were super exciting today, way better than ever. I did do small sets and rested quite a bit but got all 60 in 15 minutes and they got better as I went. I think watching so many reps at the games helped. Hollow body is getting stronger, solid all 5 sets. Also cool that legs/body wasn't too sore after the sled drag/run workout and then mountain biking, recovering better than ever. Thanks!
Workout:
A. Negative weighted muscle ups (weighted vest); accumulate 10 slow
controlled reps
10# vest x 10
B1. Bent over barbell rows; 8-10x3; rest 1 min
85x10
90x10
95x10
B2. Close grip bench press; 8-10x3; rest 1 min
85x10
90x10
95x10
C. CTB pull ups - accumulate 60 reps for quality (mix in butterfly
tech work into this)
60, all butterfly! (started with doubles, mostly triples, one set of 4)
D1. Hollow body hold; 30 seconds x5; rest 30 sec
D2. Side plank; 30 seconds x5; rest 30 seconds
D3. Arch body rock; 30 secodns x5; rest 30 seconds
D4. Tall kneeling KB halos; 3 slow controlled reps x5; rest as needed
Series done x5, 35# KB
+
Assault bike sprint 10 seconds @100%
rest 1:50
x6
9-10 cals each sprint, total 120 cals
I felt way better after working out. I think the hospital air always makes me feel dried out and nasty after a night shift, like being on a plane. Working on keeping my elbows back, not flaring on the mu's. Feels way better, stronger. CTB were super exciting today, way better than ever. I did do small sets and rested quite a bit but got all 60 in 15 minutes and they got better as I went. I think watching so many reps at the games helped. Hollow body is getting stronger, solid all 5 sets. Also cool that legs/body wasn't too sore after the sled drag/run workout and then mountain biking, recovering better than ever. Thanks!
Friday, August 10, 2018
August 10, 2018
Daily score: 9
Workout:
Outdoor day
Mountain biking, 2 hours
So good to be back on the bike after a couple weeks of not being able to ride. Felt great! Lots of climbing. Thanks!
Workout:
Outdoor day
Mountain biking, 2 hours
So good to be back on the bike after a couple weeks of not being able to ride. Felt great! Lots of climbing. Thanks!
August 9, 2018
Daily score: 8
Workout:
Run 10 min easy warm up
Done
+
Run 400m @moderate effort
sled drag 100m @heavy but continuous load
rest 2 min
x4 sets
225, 200, 190, 190# on the sled
Each round somewhere between 5 and 6 mins
+
hip and ankle mobility work 20-30 min
Done
It was super hot outside. Good prep for the comp though. 225 was too heavy, I had to stop 3 times. I worked down to 190 and even that was a lot. I love how punishing the sled is, so simple, so totally exhausting. Thanks!
Workout:
Run 10 min easy warm up
Done
+
Run 400m @moderate effort
sled drag 100m @heavy but continuous load
rest 2 min
x4 sets
225, 200, 190, 190# on the sled
Each round somewhere between 5 and 6 mins
+
hip and ankle mobility work 20-30 min
Done
It was super hot outside. Good prep for the comp though. 225 was too heavy, I had to stop 3 times. I worked down to 190 and even that was a lot. I love how punishing the sled is, so simple, so totally exhausting. Thanks!
Wednesday, August 8, 2018
August 8, 2018
Daily score: 6 headache
Workout:
A. Snatch; build to a tough tng 5
90 (all squat snatches)
B. Squat clean and jerk; build to a tough triple (all 3 reps must be
completed within 35 seconds, not TnG)
125
C. Front squat; 5x5; rest 2 min
115, 120, 125, 130, 135
D. Single arm KB snatch; 10 reps x4/side; rest 30 sec bw sides
35#
+
3 min amrap:
10 lateral burpees over rower
10 cals rowing
rest 2 min
x3 sets
1+10+9
2+1
2+2
+
cool down/mobility work 20-30 min
Done
Got off work way earlier than I had expected so went ahead and worked out today. Had an unusual tension headache, didn't let it stop me. I am better squat snatching than power for 5 heavy tng. By the end of the front squats my legs were shot. I really felt them when jumping over the rower, just heavy feeling. Thanks!
Workout:
A. Snatch; build to a tough tng 5
90 (all squat snatches)
B. Squat clean and jerk; build to a tough triple (all 3 reps must be
completed within 35 seconds, not TnG)
125
C. Front squat; 5x5; rest 2 min
115, 120, 125, 130, 135
D. Single arm KB snatch; 10 reps x4/side; rest 30 sec bw sides
35#
+
3 min amrap:
10 lateral burpees over rower
10 cals rowing
rest 2 min
x3 sets
1+10+9
2+1
2+2
+
cool down/mobility work 20-30 min
Done
Got off work way earlier than I had expected so went ahead and worked out today. Had an unusual tension headache, didn't let it stop me. I am better squat snatching than power for 5 heavy tng. By the end of the front squats my legs were shot. I really felt them when jumping over the rower, just heavy feeling. Thanks!
August 7, 2018
Daily score: 8
Workout:
A. Squat snatch; 2 reps on the min for 10 min @moderate load
85
B. Power clean and jerk; 2 reps on the min for 10 min @moderate load
115
+
EMOM 20 min:
1- 30 sec hollow body hold
2- 10 wall balls
3- 5 strict pull ups + 5 TTB
4- 10 KBS
Done, all of the pull ups and ttb unbroken
+
EMOM 20 min:
1- 4 sandbag over shoulder
2- 15 sec side plank per side
3- 30 seconds arch body hold
4- 5 DB hang squat clean thrusters 35#'s
Done, 70# sandbag
+
mobility work 20-30 min
Done
Great practice on the snatch and C and J. I did all push jerks which I don't practice often, was good. EMOM's were uneventful. DB hang squat clean thrusters are tons of fun...meaning wow, hard. Thanks!
Workout:
A. Squat snatch; 2 reps on the min for 10 min @moderate load
85
B. Power clean and jerk; 2 reps on the min for 10 min @moderate load
115
+
EMOM 20 min:
1- 30 sec hollow body hold
2- 10 wall balls
3- 5 strict pull ups + 5 TTB
4- 10 KBS
Done, all of the pull ups and ttb unbroken
+
EMOM 20 min:
1- 4 sandbag over shoulder
2- 15 sec side plank per side
3- 30 seconds arch body hold
4- 5 DB hang squat clean thrusters 35#'s
Done, 70# sandbag
+
mobility work 20-30 min
Done
Great practice on the snatch and C and J. I did all push jerks which I don't practice often, was good. EMOM's were uneventful. DB hang squat clean thrusters are tons of fun...meaning wow, hard. Thanks!
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