Daily score: 7
Workout:
Gymnastics class
We worked some wall walk variations and wall facing strict hspu's. Also some backwards HS walking and some shoulder strength work with light weights, lateral raises, rotations, etc. All good. Thanks!
Friday, November 29, 2019
November 28, 2019
Daily score: 7
Workout:
A. Power clean x1/hang squat clean x1/front squat x3; rest 2 min x5 complexes
105, 115, 115 to 75, 85, 95
B. Thruster; 3x3; rest 2 min
85, 85, 85
C1. Front rack DB walking lunges; 20 steps x3; rest 2 min
with 35's x20 x3
C2. Pistols; 14 reps AFAP x3; rest 2 min
:33, :36, :35
+
3 sets each for time:
10 power snatch 55#
10 TTB
25 foot hs walk
rest as needed to recovery bw sets
3:21 (10/5.5/10.5.10)
2:22 (10/4.3.3/15.10)
2:30 (10/5.3.2/10.10.5)
On the third set of the complex I caught the squat clean and it slipped a bit on my left shoulder and pulled something in my upper back. I dropped it immediately without standing up. I laid down and moved things around and Marc (who technically is a chiropractor) did some pinning and stretching/strain counterstrain and that really helped. I think by stopping right away and whatever he did I prevented it from full on spasm. In five minutes I felt pretty good so I carried on with light weight. By the time for the WOD I was feeling pretty confident. Next day it's just a little off, tight upper back. Other than that...things went well. Third set of pistols started to feel harder, first set felt easy. So great to get some HS walking practice in a WOD...went pretty well. Feeling pretty gross the next day after eating too much at thanksgiving. Ready to get back on the 'tracking' train. Thanks!
Workout:
A. Power clean x1/hang squat clean x1/front squat x3; rest 2 min x5 complexes
105, 115, 115 to 75, 85, 95
B. Thruster; 3x3; rest 2 min
85, 85, 85
C1. Front rack DB walking lunges; 20 steps x3; rest 2 min
with 35's x20 x3
C2. Pistols; 14 reps AFAP x3; rest 2 min
:33, :36, :35
+
3 sets each for time:
10 power snatch 55#
10 TTB
25 foot hs walk
rest as needed to recovery bw sets
3:21 (10/5.5/10.5.10)
2:22 (10/4.3.3/15.10)
2:30 (10/5.3.2/10.10.5)
On the third set of the complex I caught the squat clean and it slipped a bit on my left shoulder and pulled something in my upper back. I dropped it immediately without standing up. I laid down and moved things around and Marc (who technically is a chiropractor) did some pinning and stretching/strain counterstrain and that really helped. I think by stopping right away and whatever he did I prevented it from full on spasm. In five minutes I felt pretty good so I carried on with light weight. By the time for the WOD I was feeling pretty confident. Next day it's just a little off, tight upper back. Other than that...things went well. Third set of pistols started to feel harder, first set felt easy. So great to get some HS walking practice in a WOD...went pretty well. Feeling pretty gross the next day after eating too much at thanksgiving. Ready to get back on the 'tracking' train. Thanks!
Tuesday, November 26, 2019
November 26, 2019
Daily score: 7 (work was awful today)
Workout:
15 min amrap:
30 double unders
15 wall balls to 10'
10 heavy russian KBS
7 rounds plus 15 double unders
(it was stormy so stayed inside and used a 20# ball to 9 feet, 62# kb)
+
A. Push press; 5x5; rest 2 min
85, 90, 95, 100, 105 (all touch and go)
B1. Strict hspu; amrap in 1 min x3; rest 30 sec
9,9,9
B2. 1 min max reps burpees x3; rest 30 sec
19,20,21
B3. Ring rows; amrap unbroken x3; rest 2-5 min
15, 15, 11
This was a tough one. Nearly wheezy by the end of the amrap. That 20# ball really makes a difference. Other than the first set that I did unbroken, I did the du's 15/15. All the wb's/kbs unbroken. Everything else went well. Arms are jello. Thanks!
Workout:
15 min amrap:
30 double unders
15 wall balls to 10'
10 heavy russian KBS
7 rounds plus 15 double unders
(it was stormy so stayed inside and used a 20# ball to 9 feet, 62# kb)
+
A. Push press; 5x5; rest 2 min
85, 90, 95, 100, 105 (all touch and go)
B1. Strict hspu; amrap in 1 min x3; rest 30 sec
9,9,9
B2. 1 min max reps burpees x3; rest 30 sec
19,20,21
B3. Ring rows; amrap unbroken x3; rest 2-5 min
15, 15, 11
This was a tough one. Nearly wheezy by the end of the amrap. That 20# ball really makes a difference. Other than the first set that I did unbroken, I did the du's 15/15. All the wb's/kbs unbroken. Everything else went well. Arms are jello. Thanks!
November 25, 2019
Daily score: 7
Workout:
A. Snatch grip RDLs; 8-10x3; rest 2 min
85x10
95x10
105x10
B1. Power snatch; 3x3 TnG; rest 30 sec
85x3x3
B2. Seated box jumps; 3 high box jumps x3; rest 30 sec
30 inch box
3x3
B3. Jump switch jumps; 12 alt'ing reps x3; rest 3-5 min
done
+
Row sprint 15 seconds @100%
rest 1 min
x10 sets
Workout:
A. Snatch grip RDLs; 8-10x3; rest 2 min
85x10
95x10
105x10
B1. Power snatch; 3x3 TnG; rest 30 sec
85x3x3
B2. Seated box jumps; 3 high box jumps x3; rest 30 sec
30 inch box
3x3
B3. Jump switch jumps; 12 alt'ing reps x3; rest 3-5 min
done
+
Row sprint 15 seconds @100%
rest 1 min
x10 sets
each sprint between 76-80m
Terrible HS walking day in my warm up but I think my core was a little sore for who knows what reason. Didn't feel too sore overall after the throwdown workout. Legs are a little sore next day after this workout. Thumbs felt the snatch grip rdl's. Everything else went well. Gave my all to the row sprints. Fastest I could get was 1:35/500m. thanks!
Sunday, November 24, 2019
November 24, 2019
Daily score: 7
Workout:
Throwdown partner workout
90 cal bike buy in
+4 alternating rounds:
50 foot db fr walking lunge 35's
12 ctb
8 db hang squat cleans 35's
+4 alternating rounds:
50 foot single arm OH walking lunge 35
12 ctb
8/side single arm OH squats 35
90 cal bike buy out
(17 minute time cap but we just did the whole thing for time and both used 35's)
We were at 4 hang squat cleans in the last round of the first 4 rounds when clock said 17 mins.
38:36 (3:18 first bike, 4:24 second bike)
We had too much wine in a short amount of time. This hurt but we needed it. Not sure what the hardest part was. Probably the squat cleans. Good to get back on track. So glad I'm not an alcoholic...working out is not as pleasant. Thanks!
Workout:
Throwdown partner workout
90 cal bike buy in
+4 alternating rounds:
50 foot db fr walking lunge 35's
12 ctb
8 db hang squat cleans 35's
+4 alternating rounds:
50 foot single arm OH walking lunge 35
12 ctb
8/side single arm OH squats 35
90 cal bike buy out
(17 minute time cap but we just did the whole thing for time and both used 35's)
We were at 4 hang squat cleans in the last round of the first 4 rounds when clock said 17 mins.
38:36 (3:18 first bike, 4:24 second bike)
We had too much wine in a short amount of time. This hurt but we needed it. Not sure what the hardest part was. Probably the squat cleans. Good to get back on track. So glad I'm not an alcoholic...working out is not as pleasant. Thanks!
Wednesday, November 20, 2019
November 20, 2019
Daily score: 8
Workout:
A. Snatch pulls; 3x3; rest 2 min
125x3x3
B. Front squat; 3x3; rest 2 min
145x3x3
C. EMOM 10 min: 3 tng power snatch (heavy as you can maintain form)
At 80#
D. EMOM 10 min: 3 tng power clean and jerk
At 85#
E1. Single leg RDL; 6-8x2/side; rest 1 min
35# barbell x8/side x2
E2. DB cross behind curtsy lunges; 10 steps x2/side; rest 1 min
35# dB x10/side x2
E3. Single leg hip thrusts; 10 reps with 2 sec pause at the top of
each rep x2/side; rest as needed to recovery
10/side x2
Did this in the morning before leaving town because I got stuck late at work the night before. Pulls and squats felt strong. Shoulders felt tight on the snatches but nothing painful. Stayed lighter on the clean and jerks and focused on barbell cycling. E series went well. I think a few days of rest is actually well timed and will do me good. Thanks!
Workout:
A. Snatch pulls; 3x3; rest 2 min
125x3x3
B. Front squat; 3x3; rest 2 min
145x3x3
C. EMOM 10 min: 3 tng power snatch (heavy as you can maintain form)
At 80#
D. EMOM 10 min: 3 tng power clean and jerk
At 85#
E1. Single leg RDL; 6-8x2/side; rest 1 min
35# barbell x8/side x2
E2. DB cross behind curtsy lunges; 10 steps x2/side; rest 1 min
35# dB x10/side x2
E3. Single leg hip thrusts; 10 reps with 2 sec pause at the top of
each rep x2/side; rest as needed to recovery
10/side x2
Did this in the morning before leaving town because I got stuck late at work the night before. Pulls and squats felt strong. Shoulders felt tight on the snatches but nothing painful. Stayed lighter on the clean and jerks and focused on barbell cycling. E series went well. I think a few days of rest is actually well timed and will do me good. Thanks!
Monday, November 18, 2019
November 18, 2019
Daily score: 8
Workout:
6 sets:
Row sprint 15 seconds @100%
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
all rows 70-75 meters at 15 seconds, all burpees= 6
+
6 sets:
15 seconds max reps CTB pull ups
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
3/2, 6
3/2, 6
3/3, 6
4/2, 6
3/3, 6
4/2, 6
+
A. Russian dips; amrap (-1) unbroken x5; rest 3 min actively on ski erg bw sets
5, 5, 4, 4, 3 (all with a small toe spot)
B. Negative vertical body levers; Accumulate 10 slow controlled reps
10
Great workout. Really happy with how strong the CTB felt and how well my shoulder tolerated them. Gave a little toe spot on the dips just to baby the shoulder, they were still tough. Thanks!
Workout:
6 sets:
Row sprint 15 seconds @100%
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
all rows 70-75 meters at 15 seconds, all burpees= 6
+
6 sets:
15 seconds max reps CTB pull ups
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
3/2, 6
3/2, 6
3/3, 6
4/2, 6
3/3, 6
4/2, 6
+
A. Russian dips; amrap (-1) unbroken x5; rest 3 min actively on ski erg bw sets
5, 5, 4, 4, 3 (all with a small toe spot)
B. Negative vertical body levers; Accumulate 10 slow controlled reps
10
Great workout. Really happy with how strong the CTB felt and how well my shoulder tolerated them. Gave a little toe spot on the dips just to baby the shoulder, they were still tough. Thanks!
Sunday, November 17, 2019
November 16, 2019
Daily score: 7
Workout:
A1. False grip ring rows; amrap unbroken x3; rest 90 sec
20, 12 (steeper), 13
A2. False grip passive hang; amsap x3; rest 90 sec
20, 15, 15
A3. False grip bent arm hang; amsap x3; rest 90 sec
20, 20, 15
B1. HS shoulder taps; 20 reps x2; rest 2 min
10/10, 20
B2. Single arm ring plank; 30 seconds x2/side; rest 2 min
10/10/10, 30 (on floor)
+
3 rounds, each for time:
12 DB thrusters 35#
20 cal row
12 DB thrusters 35#
* aim is unbroken on both thruster sets and as fast as you can
maintain on the row not to slow have to break second thruster set)
rest 4 min bw sets
3:55 (:41, 2:08,?)
3:30 (:31, 1:59, :30)
3:17 (:28, 1:53, :29)
All unbroken
Starting this workout my lats were sore and now quite sore the next day...maybe from burpees and kbs? The right shoulder struggled more on the hangs than the left but it is decidedly better (healing). Thought it was funny that the bent arm hangs were easier than the straight. The first set of shoulder taps I had to come down at 10 because something pinched in my left shoulder. Shook it out and was good to go. I did these wall facing. The single arm ring planks were soooo hard and harder on the right. I struggle to make it 10 seconds. I did the second set 30 unbroken with hand on the ground. I had been intimidated by the thrusters and the quest to do them unbroken. The last time I did them in training 5 reps was tough. But I guess the Open made me stronger ;). I was so happy to get all 6 sets unbroken. I tried to slowly row faster each round but overall kept the row mellow in order to get the thrusters. I think I could row faster now that I believe in myself a bit more. Thanks!
Workout:
A1. False grip ring rows; amrap unbroken x3; rest 90 sec
20, 12 (steeper), 13
A2. False grip passive hang; amsap x3; rest 90 sec
20, 15, 15
A3. False grip bent arm hang; amsap x3; rest 90 sec
20, 20, 15
B1. HS shoulder taps; 20 reps x2; rest 2 min
10/10, 20
B2. Single arm ring plank; 30 seconds x2/side; rest 2 min
10/10/10, 30 (on floor)
+
3 rounds, each for time:
12 DB thrusters 35#
20 cal row
12 DB thrusters 35#
* aim is unbroken on both thruster sets and as fast as you can
maintain on the row not to slow have to break second thruster set)
rest 4 min bw sets
3:55 (:41, 2:08,?)
3:30 (:31, 1:59, :30)
3:17 (:28, 1:53, :29)
All unbroken
Starting this workout my lats were sore and now quite sore the next day...maybe from burpees and kbs? The right shoulder struggled more on the hangs than the left but it is decidedly better (healing). Thought it was funny that the bent arm hangs were easier than the straight. The first set of shoulder taps I had to come down at 10 because something pinched in my left shoulder. Shook it out and was good to go. I did these wall facing. The single arm ring planks were soooo hard and harder on the right. I struggle to make it 10 seconds. I did the second set 30 unbroken with hand on the ground. I had been intimidated by the thrusters and the quest to do them unbroken. The last time I did them in training 5 reps was tough. But I guess the Open made me stronger ;). I was so happy to get all 6 sets unbroken. I tried to slowly row faster each round but overall kept the row mellow in order to get the thrusters. I think I could row faster now that I believe in myself a bit more. Thanks!
Saturday, November 16, 2019
November 15, 2019
Daily score: 7 shoulder just a little off
Workout:
10 sets:
10 burpees AFAP
20 double unders
10 russian KBS heavy
rest 1 min bw sets
1:10
1:10
1:11
1:08
1:09
1:08
1:07
1:07
1:07
1:19 (two trips on du's)
all unbroken du's other than last set
with 62# kb
+
cool down/stretching 10-15 min
done
A bit sore from this one the next day. Was tough. I didn't do the 70# kb in an effort to protect my shoulder and I'm glad I didn't because the 62 was hard enough the last few rounds. Forearms felt it too. Shoulder is fine, healing up. Thanks!
Workout:
10 sets:
10 burpees AFAP
20 double unders
10 russian KBS heavy
rest 1 min bw sets
1:10
1:10
1:11
1:08
1:09
1:08
1:07
1:07
1:07
1:19 (two trips on du's)
all unbroken du's other than last set
with 62# kb
+
cool down/stretching 10-15 min
done
A bit sore from this one the next day. Was tough. I didn't do the 70# kb in an effort to protect my shoulder and I'm glad I didn't because the 62 was hard enough the last few rounds. Forearms felt it too. Shoulder is fine, healing up. Thanks!
November 13, 2019
Daily score: 6 sore shoulder
Workout:
Gymnastics class
I talked with you some about this class already but to sum it up- I did some static HS holds and walking drill and then some overhead pressing work with DBs. I did what I could to not strain the shoulder anymore. Thanks!
Workout:
Gymnastics class
I talked with you some about this class already but to sum it up- I did some static HS holds and walking drill and then some overhead pressing work with DBs. I did what I could to not strain the shoulder anymore. Thanks!
Wednesday, November 13, 2019
November 12, 2019
Daily score: 7 (sore shoulder)
Workout:
A. Squat snatch clusters; 1.1.1.1.1x3; rest 10 sec/rest 2 min (build
in load each set)
85, skipped, skipped
B. Hang squat clean x1/Front squat x3; rest 2 min x6 complexes (goal
is the heaviest load across all 6 sets so warm up and pick an
aggressive starting weight)
125, 135, 135, 135, 135, 135
C1. Rear foot elevated DB split squats; 6-8x2; rest 1 min
35#x8x2
C2. Single leg RDL; 8-10x2; rest 1 min
35#x10x2
+
Ski erg sprint 10 seconds @100%
rest 50 sec
x5
3 cals per sprint
rest 2 min
Assault bike sprint 20 seconds @90-95%
easy recovery pace 40 sec
x5
done
Funny, my right shoulder has been sore since 20.5 and even a little pain that showed up kinda late even though I haven't done much since. I think it's going to be fine but it felt at risk on the snatches so I only did the one set. Pretty proud of sticking with 135 on part B, was heavy. Everything else went well, amazing what 20 seconds on the bike feels like...forever! Thanks!
Workout:
A. Squat snatch clusters; 1.1.1.1.1x3; rest 10 sec/rest 2 min (build
in load each set)
85, skipped, skipped
B. Hang squat clean x1/Front squat x3; rest 2 min x6 complexes (goal
is the heaviest load across all 6 sets so warm up and pick an
aggressive starting weight)
125, 135, 135, 135, 135, 135
C1. Rear foot elevated DB split squats; 6-8x2; rest 1 min
35#x8x2
C2. Single leg RDL; 8-10x2; rest 1 min
35#x10x2
+
Ski erg sprint 10 seconds @100%
rest 50 sec
x5
3 cals per sprint
rest 2 min
Assault bike sprint 20 seconds @90-95%
easy recovery pace 40 sec
x5
done
Funny, my right shoulder has been sore since 20.5 and even a little pain that showed up kinda late even though I haven't done much since. I think it's going to be fine but it felt at risk on the snatches so I only did the one set. Pretty proud of sticking with 135 on part B, was heavy. Everything else went well, amazing what 20 seconds on the bike feels like...forever! Thanks!
Saturday, November 9, 2019
November 9, 2019
Daily score: 8
Workout:
20.5
40 ring mu’s
80 cal row
120 wb’s
Partition however you want
20 min time cap
Tie breaker- time row and wb’s are completed
205 (tie break 19:24)
Well, it wasn’t pretty but I managed 5 muscle ups. My strategy was to start with one and then do a few wb’s/row and try again every 2-3 minutes. This worked really well. I got my first one. Did some wb’s/row, got a second one at around the 4 minute mark. Did some wb’s/row, failed the third attempt. That was the only one I failed. At around 17 minutes I had 4 muscle ups and the row done. I had 30 wb’s left and wanted one more mu attempt. I did three calm sets of wb’s and them squeaked out one more max effort mu right before the 20 minute cap. I may have made some scary noises and there were way too many chicken wings. Not proud of that but very proud of my effort and a strategy that got me to my goal. Here’s to pretty muscle ups next year! Thanks!
Workout:
20.5
40 ring mu’s
80 cal row
120 wb’s
Partition however you want
20 min time cap
Tie breaker- time row and wb’s are completed
205 (tie break 19:24)
Well, it wasn’t pretty but I managed 5 muscle ups. My strategy was to start with one and then do a few wb’s/row and try again every 2-3 minutes. This worked really well. I got my first one. Did some wb’s/row, got a second one at around the 4 minute mark. Did some wb’s/row, failed the third attempt. That was the only one I failed. At around 17 minutes I had 4 muscle ups and the row done. I had 30 wb’s left and wanted one more mu attempt. I did three calm sets of wb’s and them squeaked out one more max effort mu right before the 20 minute cap. I may have made some scary noises and there were way too many chicken wings. Not proud of that but very proud of my effort and a strategy that got me to my goal. Here’s to pretty muscle ups next year! Thanks!
Friday, November 8, 2019
November 7, 2019
Daily score: 8
Workout:
Row 10 min easy
98 cals
+
Row 30 cals @100% effort
rest 4 min actively on assault bike
x2
1:44 (464m)
1:33 (424m)
+
Row 10 min easy
104 cals
Body is feeling back to normal energy level etc. The first 30 cal row I tried to focus on a super strong leg push off and the second I did the same but let myself also pick up the cadence some. I found the meters difference interesting. Thanks!
Workout:
Row 10 min easy
98 cals
+
Row 30 cals @100% effort
rest 4 min actively on assault bike
x2
1:44 (464m)
1:33 (424m)
+
Row 10 min easy
104 cals
Body is feeling back to normal energy level etc. The first 30 cal row I tried to focus on a super strong leg push off and the second I did the same but let myself also pick up the cadence some. I found the meters difference interesting. Thanks!
November 6, 2019
Daily score: 8
Workout:
Gymnastics class
What a great class. We worked HS walking and some HS walking drills and followed that with some shoulder strength building (with DBs) and stretching. I felt some improvement and confidence today with HS walking, was fun. Thanks!
Workout:
Gymnastics class
What a great class. We worked HS walking and some HS walking drills and followed that with some shoulder strength building (with DBs) and stretching. I felt some improvement and confidence today with HS walking, was fun. Thanks!
Tuesday, November 5, 2019
November 5, 2019
Daily score: 6 (things were kinda 'tweaky')
Workout:
A. Squat snatch; 5 doubles @75-85%; rest 2 min
85, 90, 95, 100, 100
B. Thruster; build to a 2 rep max (From the floor)
120 (failed 130)
C. Thrusters; 15 reps AFAP 65# x3; rest 4 min actively on rower @easy pace
:42
:40
:35
(40 cals per row)
D. DB front rack walking lunges; 50 feet x3; rest 3 min actviely on ski erg
35#'s per hand
x3
(30 cals per ski)
E1. Single leg barbell RDL; 8-10x2; rest 1 min
35# x8/leg x2
E2. Arch body rock; 30 seconds x2; rest 1 min
15/15 x2
E3. Single leg good mornings; 10-12x2; rest 1 min
35# x10/leg x2
I think my body is in need of some recovery. I've had some unusal knee soreness and a few other random tweaks today. All day at work my low back was uncomfortable sitting so I had to stand most the day. Snatching went well. The reps at 95 felt easy and snappy. Heavy thrusters felt awful in my wrists and shoulders...it's a tough transition to the press and on the fail at 130 my shoulders felt bad. Nothing got hurt, just kinda stunned in the anterior shoulder, mostly the right side. That made the first two sets of thrusters at 65 a bit sore but they got better by the third set. However, after the thrusters my left knee was hurting...and I don't remember a moment where it started. Seemed to tolerate the lunges just fine. But annoying. Making me feel old! Arch body rocks were so hard, back feels tight. I'm really fine, just little things here and there. I did ride kinda hard yesterday. Thanks!
Workout:
A. Squat snatch; 5 doubles @75-85%; rest 2 min
85, 90, 95, 100, 100
B. Thruster; build to a 2 rep max (From the floor)
120 (failed 130)
C. Thrusters; 15 reps AFAP 65# x3; rest 4 min actively on rower @easy pace
:42
:40
:35
(40 cals per row)
D. DB front rack walking lunges; 50 feet x3; rest 3 min actviely on ski erg
35#'s per hand
x3
(30 cals per ski)
E1. Single leg barbell RDL; 8-10x2; rest 1 min
35# x8/leg x2
E2. Arch body rock; 30 seconds x2; rest 1 min
15/15 x2
E3. Single leg good mornings; 10-12x2; rest 1 min
35# x10/leg x2
I think my body is in need of some recovery. I've had some unusal knee soreness and a few other random tweaks today. All day at work my low back was uncomfortable sitting so I had to stand most the day. Snatching went well. The reps at 95 felt easy and snappy. Heavy thrusters felt awful in my wrists and shoulders...it's a tough transition to the press and on the fail at 130 my shoulders felt bad. Nothing got hurt, just kinda stunned in the anterior shoulder, mostly the right side. That made the first two sets of thrusters at 65 a bit sore but they got better by the third set. However, after the thrusters my left knee was hurting...and I don't remember a moment where it started. Seemed to tolerate the lunges just fine. But annoying. Making me feel old! Arch body rocks were so hard, back feels tight. I'm really fine, just little things here and there. I did ride kinda hard yesterday. Thanks!
November 4, 2019
Daily score: 7
Workout:
Mountain biking 2-3 hours
What can I say, once again a stunning fall day and soul lifting ride. Body is still a bit in recovery mode but I had some moments where I pushed myself and felt amazing. My new bike is a beast. It's pushing me to find new limits. I love it. Thanks!
Workout:
Mountain biking 2-3 hours
What can I say, once again a stunning fall day and soul lifting ride. Body is still a bit in recovery mode but I had some moments where I pushed myself and felt amazing. My new bike is a beast. It's pushing me to find new limits. I love it. Thanks!
November 3, 2019
Daily score: 6
Workout:
A1. Negative weighted strict muscle up (with weight vest); accumulate
5 reps and try to maintain false grip all the way through a full hang;
rest as needed
5 with 14# vest
A2. Ring support hold; 10 seconds x5; rest as needed
done
B1. Kipping ring dips; accumulate 2 reps x3 ; rest 90 sec
done
B2. Large kip swing x2/chest to ring pull up x1/Large kip swing x2;
Accumulate 2 complexes x3; rest 90 sec
done
C. 1/4 pirouette hs turns off wall; accumulate 5 reps per direction
https://www.youtube.com/watch?v=_zZ5VODOijM
done
D1. Row 2 min @2k pr pace x3; rest 10 sec
at 2:00/500m pace x3 (447, 500, 510m)
D2. 10 CTB AFAP x3; rest to recovery
1:44 2 no reps, 1:19, 1:25 (all singles for all rounds)
I so desperately wanted to move today...I think after being pumped from the open I wanted to get right back to work. Just motivated to get better...at everything. But as soon as I started moving I realized how smoked my body was. Back and legs and even neck and shoulders were stiff and tired. I was happy to be able to do negatives with the vest on, if I recall, last time I tried it was too heavy. Kipping dips always feels awkward. I feel like I do it right once out of 5 or so. Swinging on the rings just felt heavy and disjointed. It's been awhile and I know I'm not really doing it right and some of it may have just been soreness/fatigue in my upper back. I had fun practicing the pirouettes. It may not look like much but has come a long way. Rowing felt strong but boy, the first set of CTB were hard! I miss a couple even. Live to fight another day. Thanks!
Workout:
A1. Negative weighted strict muscle up (with weight vest); accumulate
5 reps and try to maintain false grip all the way through a full hang;
rest as needed
5 with 14# vest
A2. Ring support hold; 10 seconds x5; rest as needed
done
B1. Kipping ring dips; accumulate 2 reps x3 ; rest 90 sec
done
B2. Large kip swing x2/chest to ring pull up x1/Large kip swing x2;
Accumulate 2 complexes x3; rest 90 sec
done
C. 1/4 pirouette hs turns off wall; accumulate 5 reps per direction
https://www.youtube.com/watch?v=_zZ5VODOijM
done
D1. Row 2 min @2k pr pace x3; rest 10 sec
at 2:00/500m pace x3 (447, 500, 510m)
D2. 10 CTB AFAP x3; rest to recovery
1:44 2 no reps, 1:19, 1:25 (all singles for all rounds)
Saturday, November 2, 2019
November 2, 2019
Daily score: 9
Workout:
20.4
30 box jumps 20"
15 c and j 65
30 box jumps
15 c and j 85
30 box jumps
10 c and j 115
30 pistols
10 c and j 145
30 pistols
5 c and j 175
30 pistols
5 c and j 205
164 (12:27 tie breaker, end of pistols)
Made it through 4 of the c and j's at 145
This was so fun. I'm stoked to have lifted so close to my max 4 times after all the other work. I couldn't believe watching the video how good the lifts looked. The felt way worse. I felt buried in the bottom of all of them and used to never be able to regain tension to get out of that position. But today I did it 4 times! The one I missed kinda slipped off my right shoulder in the catch and I couldn't shift it up AND get out of the bottom at the same time. But I consider this one a win! Pumped for the next one! I also have the world's best cheering section :). Thanks!
Workout:
20.4
30 box jumps 20"
15 c and j 65
30 box jumps
15 c and j 85
30 box jumps
10 c and j 115
30 pistols
10 c and j 145
30 pistols
5 c and j 175
30 pistols
5 c and j 205
164 (12:27 tie breaker, end of pistols)
Made it through 4 of the c and j's at 145
This was so fun. I'm stoked to have lifted so close to my max 4 times after all the other work. I couldn't believe watching the video how good the lifts looked. The felt way worse. I felt buried in the bottom of all of them and used to never be able to regain tension to get out of that position. But today I did it 4 times! The one I missed kinda slipped off my right shoulder in the catch and I couldn't shift it up AND get out of the bottom at the same time. But I consider this one a win! Pumped for the next one! I also have the world's best cheering section :). Thanks!
Friday, November 1, 2019
October 31, 2019
Daily score: 8
Workout:
#34
A. High hang squat snatch; build up to a moderate effort double
95
B. Split jerk; build to a 1rm
165
+
Skill work/pacing practice for open workout tomorrow
clean and jerk: 145 (can power up to 135, squat after that)
30 box jumps: 1:27
30 step ups: 1:10
some pistols
+
C1. Hollow body positional rolls; 3 slow controlled reps in both
directions x3; rest as needed
skipped
C2. Arch body rocks; 30 seconds x3; rest as needed
skipped
C3. Side plank; 30 seconds x3; rest as needed
skipped
C4. Tall kneeling paloff press; 10 reps x3; rest as needed
skipped
Workout:
#34
A. High hang squat snatch; build up to a moderate effort double
95
B. Split jerk; build to a 1rm
165
+
Skill work/pacing practice for open workout tomorrow
clean and jerk: 145 (can power up to 135, squat after that)
30 box jumps: 1:27
30 step ups: 1:10
some pistols
+
C1. Hollow body positional rolls; 3 slow controlled reps in both
directions x3; rest as needed
skipped
C2. Arch body rocks; 30 seconds x3; rest as needed
skipped
C3. Side plank; 30 seconds x3; rest as needed
skipped
C4. Tall kneeling paloff press; 10 reps x3; rest as needed
skipped
Really enjoyed the high hang snatch work, felt powerful and snappy. The two reps at 95 actually felt pretty easy! I LOVE to split jerk and was jazzed all day to get home and give it a go. 165 is 10#'s off my previous PR, but I'll take it. More importantly, for this week, that's 20#'s more than I'll need to jerk (assuming I get to jerk the 145 bar). We (Marc was training too) then spent some time prepping for 20.4. Working up to a 145 clean and jerk...which I did! Basically a 10# PR compared to when I tried a few weeks back. Glad to be heading back to my old 1rm of 155. I think 145 after all the other work will be really really hard. But at least I know it's possible. Honestly, pistols are pretty easy for me. And it was great to work the step ups versus box jumps and realize how much less taxing the step ups are and also faster, easy choice. Can't wait to attack it! This is one I may consider repeating just to try the two versions: 1- go fast and have as much time as possible to get as many reps at 145, 2- go slow and be not too tired upon getting to 145. We shall see. By the time all of this was over the door bell was ringing with trick or treaters, we had been in the gym approaching 1.5, 2 hours and we were starving, so I called it. I needed to eat and between a stressful day at work and 20.4 excitement, all my catecholamines were gone. Thanks!
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