Daily score: 7 (arms still sore from weight vest workout)
Workout:
A. Power snatch x1/hang power snatch x1/hang squat snatch x1/OHS x1 -
1 complex on the 75 seconds for 8 intervals (increase load every 2
sets)
75, 75, 80, 80, 85, 85, 95, 95
B. Squat clean x1/hang squat clean x1/push jerk x1/split jerk x1/front
squat x5; rest 2 min x6 complexes
95, 95, 95, 95, 95, 95
C1. Deadlift; 5x5; rest 1 min
175, 185, 195, 195, 205
C2. Side plank; 30 seconds x5/side; rest 30 sec
done
C3. Hollow body hold; 1 min x5; rest 30 sec
1 min, 1 min, 1 min, 45/15 with bent knee, 45/15 with bent knee
D1. Tuck front lever hold; 30 seconds x4; rest 30 sec
done
D2. HS hold wall facing; 1 min x4; rest 1 min
unbroken, unbroken, break at 45, unbroken
+
EMOM 8 min
Odd- row sprint 10 seconds @100%
Even - 8 lateral bar over burpees
done (around 70m on each sprint)
+
EMOM 8 min
Odd- bike sprint 10 seconds @100%
Even - 4 burpee box jumps 20"
done (around 7 cals per sprint)
This was a solid well rounded workout and I was starving and tired by the end, took me 2-ish hours. Complexes were great practice. My shoulders are still pretty tight from the weight vest workout (probably more the push ups than pull ups). I had a terrible time HS walking in my warm up. DL's felt solid. The one minute HS holds were a push, arms are just worn out, and I think the combo with the lever hold was spicy. EMOMs felt great. Thanks!
Monday, April 29, 2019
April 28, 2019
Daily score: 9
Workout:
Outdoor day
Mountain biking, 3 hours
This was an epic day for me. I had so many breakthroughs on technical stuff. I also fueled perfectly and felt great on the climbs. Best ride of the season thus far. I'm really learning to maintain my speed through the corners and go over the bigger rocks/roots with ease. I passed 17 people on the climb and what was better- was passed by no one! So fun. Thanks!
Workout:
Outdoor day
Mountain biking, 3 hours
This was an epic day for me. I had so many breakthroughs on technical stuff. I also fueled perfectly and felt great on the climbs. Best ride of the season thus far. I'm really learning to maintain my speed through the corners and go over the bigger rocks/roots with ease. I passed 17 people on the climb and what was better- was passed by no one! So fun. Thanks!
Friday, April 26, 2019
April 26, 2019
Daily score: 7
Workout:
AM
400 5 breath rest continuous swim (take the breaths every 50)
done, around 10 mins
+
Flip turn practice; accumulate 10-20 attempts and drills:
https://www.youtube.com/watch?
done
+
3 rounds for time:
Swim 100y
Kick 50y
12:05
+
Swim 10 min easy cool down
done
PM
4 rounds For time:
2 squat snatch @80% 1rm
8 CTB pull ups
5:59, 95#
rest as needed to recovery
4 rounds for time:
2 squat clean and jerk @80% 1rm
8 kipping hspu
7:30, 125#
rest as needed to recovery
10 min amrap with weighted vest
5 pull ups
10 push ups
15 air squats
5 rounds +5 +3 with 20# vest
+
run 10 min easy cool down
done
+
mobility work 20-30 min
done
Swimming felt great for my sore body. My glutes and lats are still sore and tight since the ski erg workout and leg day. I really felt some burning in my right shoulder swimming and lats/shoulder stretch while arms were extended on the kick board. Flip turns started out pretty funny and uncoordinated but after 5-6 attempts I was able to swim toward the wall, take a big breath, make the turn and take a stroke. My problem is keeping my nose clear and not end up on the pool floor after I push off.
The snatch wod was easier than the C and J. I failed one clean by getting to loose in the bottom. I did all doubles on the CTB and went unbroken on the HSPUs. The 10 min amrap was so hard. Pull ups and push ups with that weight vest blew my mind! I have so so so much respect for the athletes that did that at the games a few years back. I could have made my vest lighter I guess, but either way, I'm sure it's hard. Push ups I had to do as doubles most of the way. Jogging felt great in the lovely weather. Feeling good. Brother unexpectedly is in town this weekend so got this done so I can hang with him tomorrow. Life is just so busy right now but also very good. Thank you!
Workout:
AM
400 5 breath rest continuous swim (take the breaths every 50)
done, around 10 mins
+
Flip turn practice; accumulate 10-20 attempts and drills:
https://www.youtube.com/watch?
done
+
3 rounds for time:
Swim 100y
Kick 50y
12:05
+
Swim 10 min easy cool down
done
PM
4 rounds For time:
2 squat snatch @80% 1rm
8 CTB pull ups
5:59, 95#
rest as needed to recovery
4 rounds for time:
2 squat clean and jerk @80% 1rm
8 kipping hspu
7:30, 125#
rest as needed to recovery
10 min amrap with weighted vest
5 pull ups
10 push ups
15 air squats
5 rounds +5 +3 with 20# vest
+
run 10 min easy cool down
done
+
mobility work 20-30 min
done
Swimming felt great for my sore body. My glutes and lats are still sore and tight since the ski erg workout and leg day. I really felt some burning in my right shoulder swimming and lats/shoulder stretch while arms were extended on the kick board. Flip turns started out pretty funny and uncoordinated but after 5-6 attempts I was able to swim toward the wall, take a big breath, make the turn and take a stroke. My problem is keeping my nose clear and not end up on the pool floor after I push off.
The snatch wod was easier than the C and J. I failed one clean by getting to loose in the bottom. I did all doubles on the CTB and went unbroken on the HSPUs. The 10 min amrap was so hard. Pull ups and push ups with that weight vest blew my mind! I have so so so much respect for the athletes that did that at the games a few years back. I could have made my vest lighter I guess, but either way, I'm sure it's hard. Push ups I had to do as doubles most of the way. Jogging felt great in the lovely weather. Feeling good. Brother unexpectedly is in town this weekend so got this done so I can hang with him tomorrow. Life is just so busy right now but also very good. Thank you!
Thursday, April 25, 2019
April 25, 2019
Daily score: 8
Workout:
A1. Back squat; 10, 10, 10; rest 30 sec
95, 105, 105
A2. Rear foot elevated split squat jumps; 10 reps x3/side; rest 10 sec
(unloaded)
done x 10/side x3
A3. Bike 2 min @continuous hard effort x3; rest 2 min
done x2 min x3
B1. Deadlift; 10, 10, 10; rest 30 sec
135, 135, 135
B2. Jumping good mornings; 10, 10, 10; rest 30 sec
35# bar x10 x3
B3. Single leg RDL; 8-10x3/side; rest 10 sec
35# bar x10/side x3
B4. Bike sprint 1 min @hard effort x3; rest 2 min
done x3
+
Bike 20 min easy and continuous
done
What a great workout. The bike sprints are what stick out as hard but it was all a solid challenge. Felt great to get the legs pumped up. Thanks!
Workout:
A1. Back squat; 10, 10, 10; rest 30 sec
95, 105, 105
A2. Rear foot elevated split squat jumps; 10 reps x3/side; rest 10 sec
(unloaded)
done x 10/side x3
A3. Bike 2 min @continuous hard effort x3; rest 2 min
done x2 min x3
B1. Deadlift; 10, 10, 10; rest 30 sec
135, 135, 135
B2. Jumping good mornings; 10, 10, 10; rest 30 sec
35# bar x10 x3
B3. Single leg RDL; 8-10x3/side; rest 10 sec
35# bar x10/side x3
B4. Bike sprint 1 min @hard effort x3; rest 2 min
done x3
+
Bike 20 min easy and continuous
done
What a great workout. The bike sprints are what stick out as hard but it was all a solid challenge. Felt great to get the legs pumped up. Thanks!
Tuesday, April 23, 2019
April 23, 2019
Daily score: 8
Workout:
Ski erg sprint 3 attempts to establish max wattage
309
+
Ski erg sprint 3 attempts to establish fastest /500m pace
2:08
2:10
2:05
+
Ski erg 2k for time
9:15
+
A1. Strict pull ups; amrap unbroken x3; rest 1 min
7, 7, 5
A2. Strict hspu; amrap unbroken x3; rest 1 min
10, 7, 7
B1. Hanging L hiold; amsap x3; rest 1 min
20, 21, 15
B2. Arch body rock; 1 min accumulated x3; rest 1 min
done
B3. Side plank; 45 sec x3/side; rest 1 min
done
B4. HS walk; 50 feet AFAP in sets of 10 feet unbroken x3; rest as needed to recovery
Done in 10's
Workout:
Ski erg sprint 3 attempts to establish max wattage
309
+
Ski erg sprint 3 attempts to establish fastest /500m pace
2:08
2:10
2:05
+
Ski erg 2k for time
9:15
+
A1. Strict pull ups; amrap unbroken x3; rest 1 min
7, 7, 5
A2. Strict hspu; amrap unbroken x3; rest 1 min
10, 7, 7
B1. Hanging L hiold; amsap x3; rest 1 min
20, 21, 15
B2. Arch body rock; 1 min accumulated x3; rest 1 min
done
B3. Side plank; 45 sec x3/side; rest 1 min
done
B4. HS walk; 50 feet AFAP in sets of 10 feet unbroken x3; rest as needed to recovery
Done in 10's
I watched some ski erg technique videos and did my best to mimic them. I added the video so you could let me know if you see anything I should fix before it becomes a bad habit. It's a fun new challenge. I enjoyed it. I have no idea how fast 'i should' be going and that was kinda liberating. I did feel some fatigue going into the pull ups and hspu's, not bad though. The HS walking went great the first round and tough the last round just do to muscle fatigue. So good to be back on track. Thanks!
April 22, 2019
Daily score: 8
Workout:
Mountain biking, 2.5 hours
I could describe how derailed the weekend got but I doubt it would be super interesting. Part of the problem was being up all night at work friday. But...the good news is- I was recovered and had a great ride on Monday. Legs felt way stronger than last thursday, as did my lungs. Looking forward to a good training sesssion this evening. Thanks!
Workout:
Mountain biking, 2.5 hours
I could describe how derailed the weekend got but I doubt it would be super interesting. Part of the problem was being up all night at work friday. But...the good news is- I was recovered and had a great ride on Monday. Legs felt way stronger than last thursday, as did my lungs. Looking forward to a good training sesssion this evening. Thanks!
Friday, April 19, 2019
April 19, 2019
Daily score: 8
Workout:
Granite Games Qualifier #5
3 RFT, 15 minute cap:
50 foot HS walk (minimum 5 feet at a time)
18 CTB
50 foot Dbl DB front rack walking lunge with 35's
13:05
Soooo satisfied to have finished this one. I think the ticket for me was being able to do 5 foot sections on the HS walk. I didn't even try for 10's, just did quick 5's. The CTB was where I spent most of my time. I had the first round done in 3:40. Thanks!
Workout:
Granite Games Qualifier #5
3 RFT, 15 minute cap:
50 foot HS walk (minimum 5 feet at a time)
18 CTB
50 foot Dbl DB front rack walking lunge with 35's
13:05
Soooo satisfied to have finished this one. I think the ticket for me was being able to do 5 foot sections on the HS walk. I didn't even try for 10's, just did quick 5's. The CTB was where I spent most of my time. I had the first round done in 3:40. Thanks!
April 18, 2019
Daily score: 8
Workout:
Mountain biking
2 hours, 8-10 miles
This was a wonderful time d/t beautiful weather, good company, and a great trail that is going to be logged next month so we may never ride it the same again. However, I got my ass handed to me on the 2 mile climb out at the end. I can list reasons why but the point is it hurt and I gotta get better. I was actually pretty grumpy at the top and realized how much I ask of my body all the time. I want to be good at all the things all the time. Having said that, it was good for me to feel the struggle and get motivated to get in better bike shape. Thanks!
Workout:
Mountain biking
2 hours, 8-10 miles
This was a wonderful time d/t beautiful weather, good company, and a great trail that is going to be logged next month so we may never ride it the same again. However, I got my ass handed to me on the 2 mile climb out at the end. I can list reasons why but the point is it hurt and I gotta get better. I was actually pretty grumpy at the top and realized how much I ask of my body all the time. I want to be good at all the things all the time. Having said that, it was good for me to feel the struggle and get motivated to get in better bike shape. Thanks!
April 17, 2019
Daily score: 7
Workout:
Granite Games Qualifier #4
12 min amrap:
40 DUs
2 Dbl KB DL (35's)
2 Dbl KB FS
2 Dbl KB hang to OH
*all 35# kbs and reps increase by 2 each round on the KB movements
I got through the 10's then 40 DU's then 12 DLs so:
5 rounds (finished 10's) +40 +12
342 reps
This was so hard! I did all the DU's 20/20, they weren't so bad. The DLs were easy. But boy between the front squats, which weren't so bad but got the heart rate up, and the hang to OH, I was burning. I just haven't worked much hang to OH with KB's, its taxing and different with the weight hanging on the outside of the forearm. I wish I could have snatched them but a KB snatch with one arm is challenging enough for me at that weight and with 2 arms felt crazy. So I cleaned and push pressed them. I gave my all and was on the floor by the end. I did this workout today in order to clear tomorrow to be able to ride outside, the weather is gonna be good for just the one day and I happen to be off. Thanks!
Workout:
Granite Games Qualifier #4
12 min amrap:
40 DUs
2 Dbl KB DL (35's)
2 Dbl KB FS
2 Dbl KB hang to OH
*all 35# kbs and reps increase by 2 each round on the KB movements
I got through the 10's then 40 DU's then 12 DLs so:
5 rounds (finished 10's) +40 +12
342 reps
This was so hard! I did all the DU's 20/20, they weren't so bad. The DLs were easy. But boy between the front squats, which weren't so bad but got the heart rate up, and the hang to OH, I was burning. I just haven't worked much hang to OH with KB's, its taxing and different with the weight hanging on the outside of the forearm. I wish I could have snatched them but a KB snatch with one arm is challenging enough for me at that weight and with 2 arms felt crazy. So I cleaned and push pressed them. I gave my all and was on the floor by the end. I did this workout today in order to clear tomorrow to be able to ride outside, the weather is gonna be good for just the one day and I happen to be off. Thanks!
Wednesday, April 17, 2019
April 16, 2019
Daily score: 6
Workout:
A. HS walk practice 10-15 min
done, 6-7 walks over 10 feet
B. Strict hspu; amrap unbroken x3; rest 1 min
6, 6, 4
+
8 min amrap:
8 kipping hspu
4 strict pull ups
2 strict ring dips
5 rounds (first 2 rounds unbroken)
rest 2 min
4 min amrap:
4 deadlift @70% 1rm
4 TTB
DL at 190
5 rounds plus 1 DL
+
cool down/mobility work 20-30 min
Done
Boy am I feeling my traps/shoulders the next day. Great HS walk practice. HSPU's were harder after all the walking. Amrap's were fun. Pull ups were easiest on the first one. DL's seemed to get better as I went. Thanks!
Workout:
A. HS walk practice 10-15 min
done, 6-7 walks over 10 feet
B. Strict hspu; amrap unbroken x3; rest 1 min
6, 6, 4
+
8 min amrap:
8 kipping hspu
4 strict pull ups
2 strict ring dips
5 rounds (first 2 rounds unbroken)
rest 2 min
4 min amrap:
4 deadlift @70% 1rm
4 TTB
DL at 190
5 rounds plus 1 DL
+
cool down/mobility work 20-30 min
Done
Boy am I feeling my traps/shoulders the next day. Great HS walk practice. HSPU's were harder after all the walking. Amrap's were fun. Pull ups were easiest on the first one. DL's seemed to get better as I went. Thanks!
Tuesday, April 16, 2019
April 15, 2019
Daily score: 6 (a little jet lagged)
Workout:
A. Thruster; build to a 5 rep max
125!
B. TnG power clean and jerk; 8, 8, 8; rest 3 min actively on the rower bw sets
95# x8 x3
+
For max reps:
30 sec wall balls
30 sec double unders
30 sec burpee box jumps 20"
30 sec row cals
1: 16, 30, 5, 6
2: 16, 29, 5, 6
rest 4 min
For max reps
30 sec DB thrusters
30 sec DB power snatch
30 sec CTB pull ups
30 sec row cals
rest 4 min
x2 sets
1: 12, 8, 6, 5
2: 11, 8, 6, 5
+
stretching/mobility work 20-30 min
done
The last rep on the thruster was max effort. I did have to pause at the shoulder before the last three. C and J's was great barbell cycling practice. The overhead part felt easy. WOD series went well. Good to be back. Thanks!
Workout:
A. Thruster; build to a 5 rep max
125!
B. TnG power clean and jerk; 8, 8, 8; rest 3 min actively on the rower bw sets
95# x8 x3
+
For max reps:
30 sec wall balls
30 sec double unders
30 sec burpee box jumps 20"
30 sec row cals
1: 16, 30, 5, 6
2: 16, 29, 5, 6
rest 4 min
For max reps
30 sec DB thrusters
30 sec DB power snatch
30 sec CTB pull ups
30 sec row cals
rest 4 min
x2 sets
1: 12, 8, 6, 5
2: 11, 8, 6, 5
+
stretching/mobility work 20-30 min
done
The last rep on the thruster was max effort. I did have to pause at the shoulder before the last three. C and J's was great barbell cycling practice. The overhead part felt easy. WOD series went well. Good to be back. Thanks!
Monday, April 8, 2019
April 7, 2019
Daily score: 8 (still some deltoid soreness)
Workout:
Supposed to be outdoor day but weather was awful so:
A). 15 minutes HS walk practice
Got a couple 15 foot walks
+
Half Murph
800m run
50 pull ups
100 push ups
150 squats
800m run
26:35
Quality handstand practice even though I was still a tad sore. I was going to wear my vest for the half Murph but decided against it since I was already sore. Glad I didn’t wear it, I’m sore enough having done it without. The push ups got hard, right shoulder more uncomfortable than the left. The left just got ‘tired’. I think I’ll skip the vest on Memorial Day as well. I want to suffer but not get injured. Other than that, went well and had fun. Off to Maui! Thanks!
Workout:
Supposed to be outdoor day but weather was awful so:
A). 15 minutes HS walk practice
Got a couple 15 foot walks
+
Half Murph
800m run
50 pull ups
100 push ups
150 squats
800m run
26:35
Quality handstand practice even though I was still a tad sore. I was going to wear my vest for the half Murph but decided against it since I was already sore. Glad I didn’t wear it, I’m sore enough having done it without. The push ups got hard, right shoulder more uncomfortable than the left. The left just got ‘tired’. I think I’ll skip the vest on Memorial Day as well. I want to suffer but not get injured. Other than that, went well and had fun. Off to Maui! Thanks!
April 6, 2019
Daily score: 8
Workout:
Swim 200y for time with no warm up
Done
+
Max distance underwater dolphin kick
x12
rest as needed
- sets 1-4 normal dolphin
- sets 5-8 dolphin on back
- sets 9-12 dolphin on back with arms by side
Done
+
Kick 100 for time with board
Done, forgot the time
+
Swim 200y for time
3:56
I was pretty sore in my upper body and swimming felt great to work it all out. Definitely cleared my sinuses with the dolphin on back swims. Getting more relaxed every time though. Thanks!
Workout:
Swim 200y for time with no warm up
Done
+
Max distance underwater dolphin kick
x12
rest as needed
- sets 1-4 normal dolphin
- sets 5-8 dolphin on back
- sets 9-12 dolphin on back with arms by side
Done
+
Kick 100 for time with board
Done, forgot the time
+
Swim 200y for time
3:56
I was pretty sore in my upper body and swimming felt great to work it all out. Definitely cleared my sinuses with the dolphin on back swims. Getting more relaxed every time though. Thanks!
Friday, April 5, 2019
April 5, 2019
Daily score: 8
Workout:
13 min amrap:
12 burpees to 6" reach
30 double unders
8 bar facing burpees
30 double unders
4 burpee box jump overs 20"
3 rounds +12 +30 +8 +2
+
Bike 1 min @tough aerobic pace
Bike 1 min easy recovery
x15 sets
Done
+
cool down/mobility work 20-30 min
Done
Amrap felt good. Did a couple sets of the DUs unbroken then had to split them in half. Calves and quads burned the first few minutes on the bike. Some of the quad burning I think is just some soreness from yesterday maybe. Bike wasn’t too bad. I really enjoyed the mobility time, needed that. Shoulders are sore from yesterday and was good to work things out with the lacrosse ball. Thanks!
Workout:
13 min amrap:
12 burpees to 6" reach
30 double unders
8 bar facing burpees
30 double unders
4 burpee box jump overs 20"
3 rounds +12 +30 +8 +2
+
Bike 1 min @tough aerobic pace
Bike 1 min easy recovery
x15 sets
Done
+
cool down/mobility work 20-30 min
Done
Amrap felt good. Did a couple sets of the DUs unbroken then had to split them in half. Calves and quads burned the first few minutes on the bike. Some of the quad burning I think is just some soreness from yesterday maybe. Bike wasn’t too bad. I really enjoyed the mobility time, needed that. Shoulders are sore from yesterday and was good to work things out with the lacrosse ball. Thanks!
April 4, 2019
Daily score: 9
Workout:
A. Overhead squat; 5, 5, 5; rest 2 min
105, 115, 120 (15# 5 rep PR)
B. Thruster; 3, 3, 3; rest 2 min
105, 110, 115
C. Power clean and jerk; 1, 1, 1; rest 2 min
135, 135, 135
D. Muscle up skills and drills 10-15 min
done, some banded, some toe spot, some negative, some swings and pull to hip
+
For time:
25 CTB pull ups (done at 2:25)
25 wall balls
25 TTB
25 deadlift 155#
25 CTB
11:53
… immediately upon completion 5 min to build to a 1rm snatch (take
this to technical failure)
110 (85, 95, 105, 110)
Workout:
A. Overhead squat; 5, 5, 5; rest 2 min
105, 115, 120 (15# 5 rep PR)
B. Thruster; 3, 3, 3; rest 2 min
105, 110, 115
C. Power clean and jerk; 1, 1, 1; rest 2 min
135, 135, 135
D. Muscle up skills and drills 10-15 min
done, some banded, some toe spot, some negative, some swings and pull to hip
+
For time:
25 CTB pull ups (done at 2:25)
25 wall balls
25 TTB
25 deadlift 155#
25 CTB
11:53
… immediately upon completion 5 min to build to a 1rm snatch (take
this to technical failure)
110 (85, 95, 105, 110)
OHS went well, a 5 rep PR by quite a bit as far as I could tell looking back through my blog. I tried to leave my hands out wide where I snatch versus bringing them in a bit like I do sometimes for just OHS. My elbows are the issue with the wider grip. They just aren't as stable. Damn double joints. I think maybe it's snatching I need to change, bring that grip in a bit...? Thursters went well. Stayed at 135 on the C and J's because I really wanna stay were I don't starfish my legs and build a better pattern. I felt good about all three of these reps. Muscle up work went okay. The wod was kinda fun. I did mostly doubles on the CTB and 3-5 on the TTB. DLs I did in 5's. The cool thing was how light all of the snatches felt. And I didn't fail any reps. I think if I had more time I may have hit 115. Thanks!
Tuesday, April 2, 2019
April 2, 2019
Daily score: 8
Workout:
A. HS walk practice 10-15 min
done, 10-15 foot walks
+
For max reps:
1 min strict hspu
1 min double unders
1 min kipping hspu
1 min row calories
1 min rest
x3 sets
Strict: 15, 8, 10
DUs: 50, 40, 50
Kipping: 11, 9, 8
Row: 12, 14, 12
+
B. Hanging L hold; amsap x3; rest 90 seconds
26, 24, 20
C. Side plank; 45 sec x3/side; rest 15 sec bw sides
done
D1. Tuck ups; 20 reps x3; rest 1 min
D2. Arch body rocks; 30 seconds x3; rest 1 min
done
So good to focus on HS walking for a bit. I made 15' a couple times. I am definitely stepping forward with my left hand then meeting it with the right and repeating. It's the right shoulder that will give first. And of course if my elbows bow I'm toast. I definitely correlate success with keeping my butt tight and feet together and pointed, but it's hard to get it all right and breathe at the same time. The WOD was tough but satisfying. Neck at shoulders were tired on the row. Everything else went well. SOOOOOOOO wish I could join you all on Saturday. I'm sure it will be a blast. Thanks!
Workout:
A. HS walk practice 10-15 min
done, 10-15 foot walks
+
For max reps:
1 min strict hspu
1 min double unders
1 min kipping hspu
1 min row calories
1 min rest
x3 sets
Strict: 15, 8, 10
DUs: 50, 40, 50
Kipping: 11, 9, 8
Row: 12, 14, 12
+
B. Hanging L hold; amsap x3; rest 90 seconds
26, 24, 20
C. Side plank; 45 sec x3/side; rest 15 sec bw sides
done
D1. Tuck ups; 20 reps x3; rest 1 min
D2. Arch body rocks; 30 seconds x3; rest 1 min
done
So good to focus on HS walking for a bit. I made 15' a couple times. I am definitely stepping forward with my left hand then meeting it with the right and repeating. It's the right shoulder that will give first. And of course if my elbows bow I'm toast. I definitely correlate success with keeping my butt tight and feet together and pointed, but it's hard to get it all right and breathe at the same time. The WOD was tough but satisfying. Neck at shoulders were tired on the row. Everything else went well. SOOOOOOOO wish I could join you all on Saturday. I'm sure it will be a blast. Thanks!
April 1, 2019
Daily score: 8
Workout:
A. Squat snatch; build to a tough single
110
B. Squat clean and jerk; 6 doubles @83-93% 1rm; rest 2 min
128x2 x6
+
7 min amrap:
7 thrusters 80#
7 TTB
rest 3 min
6 rounds
7 min amrap:
7 box jumps 20"
7 power snatch 65#
7 bar facing burpees
3 rounds +7 +7 +3
+
cool down on bike trainer 20 min easy
Done
I had some really great reps snatching today at 95 and 100#'s. I failed 110 twice before I got it however. Clean and jerks were hard. I struggled on getting up from the squat on every second rep. I push jerked the first rep and split jerked the second. About 4/6 were TnG reps. That high power output stuff is so hard for me. Hoping all this work is making me better at it :). The amraps were butt kickers but fun. I did all of the reps unbroken on the first on except the last set of TTB. The thrusters and snatches were the hard part. Thanks!
Workout:
A. Squat snatch; build to a tough single
110
B. Squat clean and jerk; 6 doubles @83-93% 1rm; rest 2 min
128x2 x6
+
7 min amrap:
7 thrusters 80#
7 TTB
rest 3 min
6 rounds
7 min amrap:
7 box jumps 20"
7 power snatch 65#
7 bar facing burpees
3 rounds +7 +7 +3
+
cool down on bike trainer 20 min easy
Done
I had some really great reps snatching today at 95 and 100#'s. I failed 110 twice before I got it however. Clean and jerks were hard. I struggled on getting up from the squat on every second rep. I push jerked the first rep and split jerked the second. About 4/6 were TnG reps. That high power output stuff is so hard for me. Hoping all this work is making me better at it :). The amraps were butt kickers but fun. I did all of the reps unbroken on the first on except the last set of TTB. The thrusters and snatches were the hard part. Thanks!
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