February 12, 2014

Daily score: 7

Workout:

A1. High hang power snatch 5, 5, 5, 2, 2, 2; rest 10 seconds

55#

A2. 30" box jumps 6 reps x6; rest 3 min

+

10 unbroken heavy KBS

Prowler push 20 seconds @100% (moderate load that still allows fast turnover)

rest 3:30

x8 sets

53# KB, pulled a 180# sled

I was breathing heavy by the end of the snatch series but I think I could have done 5 reps the whole way through.  Next time I'll start with more weight.  The box jumps are going well.  I hit my shin on one today for the first time.  Not bad though.  The heavy KB got old but I was swinging it much closer to perfection than last week.   The 180 sled seemed just right for difficulty and turnover.  The rest interval was plenty of time to recover. Thanks!

February 11, 2014

Daily score: 7

Workout:

A. Eccentric only weighted pull ups @31J2; 4-5x4; rest 2min

18# x 5
26# x 5
35# x 3
26# x 5

B. Push press; build to a 10rm

65 x 10
75 x 10
80 x 10
85 x 10

C1. Incline Bench press; 10-12x4; rest 1 min

65# x 10 all 4 sets

C2. Standing DB power rows; 10-12x4; rest 1 min bw sides
(https://www.youtube.com/watch?v=FZYSl2yIFkk)

35# x 10
35# x 12
35# x 12
40# x 10

D. Strict toes to bar; amrap unbroken x5; rest 90 seconds

4, 3, 3, 5, 5


I'm starting to love the weighted pull ups :).  They make me feel strong.   However, 35# was definitely too much.  I just couldn't keep the descent slow.  The push press was fun.  I really thought after doing 65# that I wouldn't be able to do much more.  85# was tough but I made it.  The bench press with 65# was tough from the beginning.  I truly don't think I would have made an 11th rep.  Nothing dramatic with the power rows.  T2B:  I know these were not pretty.  I tried the best I could not to swing at all,  and on some of them my feet didn't get all the way to the bar.  That's all for now!  Thanks!  Oh! Wait!  I forgot to tell you, I PR'd in San Diego at Invictus on my split jerk.  I just did the house workout because they were packed, it was the skill.  I split jerked 145#!  My previous max was 130#.  And it didn't seem that hard.  Yay!

February 10, 2014

Daily score:  6, tired from an early flight back to Portland


Workout:

A. Back squat clusters 3.3.3x3; rest 30 seconds/rest 3 min

1)95  2)105  3)115

B. Front rack barbell walking lunges; 20 continuous alt'ing steps x4; rest 2min

1) 65  2)70  3)75  4)80

C. Single leg bench hip thrusts; 12-15x3; rest 1 min bw legs
(https://www.youtube.com/watch?v=NRN9hrHtaTs)

15 reps x 3

D. Single leg DB rdl; 10-12x3; rest 1 min bw sides

25# x 12
30# x 12
35# x 12


Back squats felt good.  Again I can feel both sides pushing more evenly.  Next time I'll start with more weight.  Walking lunges suck!  But I didn't feel like I was going to fail a rep until the last set rep 19, 20.  The hip thrusts were awesome.  Totally caused burning in my hamstrings.  I felt like it was tough but liked it because it seemed like everything was working.  I'll start with more weight on the rdl's next time too.  They challenged my balance...in a good way.  Thanks!

February 6, 2014

Daily score: 7

Workout:

A1. High hang power snatch 3, 3, 3, 3, 3; rest 10 seconds

55#

A2. 30" box jumps 6 reps x5; rest 3 min
+
10 unbroken heavy KBS

50#

Prowler push 20 seconds @100% (moderate load that still allows fast turnover)
rest 3:30
x6 sets

Did a sled pull with 160# because we don't have a prowler :(


Felt like an easy workout today.  I went over the Burgener warm up with my coach before snatching.  I think I could have done a little more weight for the hang snatch, but it did get difficult at the end.  The box jumps are getting much less daunting.  6 reps takes me 15-20 seconds.  The mini-WOD felt good...long rest, totally ready to go at the beginning of each round.  Thanks!

February 5, 2014

Daily score: 6

Workout:

A. Eccentric only pull ups @31J2; 9-11x5; rest 2min (unloaded)

9 reps each set

B. Seated single arm neutral grip DB shoulder press @31x3; 12-15x5;
rest 1 min bw arms

25x11
25x10
25x10
25x12
20x14

C1. Incline Bench press; 10-12x3; rest 1 min

55x12
60x12
65x10

C2. Bent over single arm DB rows; 10-12x3; rest 2 min

30x12
35x10
35x10

D. Hollow rocks; accumulate 3 min for time

1 min
30 sec
30 sec
30 sec
30 sec

Enjoyed this workout tonight.  Probably because after the first set of feeling strong on eccentric pull ups , I remembered I was supposed to try a strict one.  And I got it!  So excited.  I really didn't think it would be as easy as it was.  Or at least it was way easier than a few weeks ago.  The rest of the pull ups went well.  On the 4th set rep 8 and 9 were kinda sloppy and on the 5th set rep 7-9 were sloppy and hard to hold for 2 at the top.  On the shoulder press I messed up and thought it was 10-12 reps.  When I figured it out I tried for 12 and ended up having to go down in weight.  Theses always feel easy reps 1-7 or so and then get dramatically more difficult.  Mostly on the push up.  Incline bench was fun, more challenging than level.  The rows were uneventful, went up in weight.  The hollow rocks weren't as easy as I had thought they may be.  Good exercise.  And I added the video of the split squats for you to check out.  Sorry about my coach in the middle of it :).  Thanks!

February 3, 2014

Daily score: 6
Tired from hosting a super bowl party and then boyfriend being up all night vomiting :(.  And I'm a huge Broncos fan so basically depressed and shocked and feel like cussing all the time.  Ugh!  Stupid game.  Thank goodness I can workout :).

Workout:

A. Back squat @32x1; 6-8x5; rest 90 seconds

75x8
85x8
95x8
100x6
100x6

B. Rear foot elevated DB split squats @20x0; 8-10x5/leg; rest 1 min bw legs

30x10
35x8 
35x8
35x8
35x8

C. Barbell hip thrusts; 15-20x5; rest 2 min

75x20
85x20
95x20
105x17
105x16

D. Good mornings @33x1; 12-15x5; rest 2 min (increase weight from last week)

55x12
55x15
60x15
65x12
65x12



I feel like I really made some progress today.  Figuring out the whole rep scheme thing may have really helped.  But I also just felt really good.  Squats felt strong and like my legs are giving more of an even effort.  Motivated by going up in weight.  The split squats were really tough with 35#.  The weird thing is they felt harder on the right.  And now I have some right sided buttock pain.  The same issue I had when running.  I think it's piriformis syndrome.  It'll be fine once I roll it out, etc.  But it's all flared up.  The right leg also gets really tight when I'm split squating with the left leg forward.  The hip thrust really tired out my back.  My low back muscles got really tight.  Just in a good way, like they were working.  The good-mornings were extra tough with an already tight back.  Holding for 3 at the bottom is the hard part.  Thanks!

February 1, 2014

Daily score: 7


Workout:

A. 1 1/4 back squats 8-10x5; rest 2 min

65x10
75x10
75x10
75x10
75x10

B. Barbell reverse lunges; 24 alt'ing steps x5; rest 2 min

65# x 5 sets

C. Eccentric only weighted pull ups; 2-3x5 @as slow of an eccentric as
possible); rest 2 min (increase weight from last week)

18# x 3 for all 5 sets

D. Bent over single arm DB rows; 10-12x5; rest 1 min bw arms

30# x 12 all 5 sets


Squats were tough as usual but I'm feeling like I using both sides more evenly.  I'm not having as much tension, burning in the right hip.  Lunges good, tired legs around rep 20.  Pull ups feel like they are improving.  3rd descent is definitely faster than #1 and 2, but controlled.  Single arm rows are harder on the left.  I think I could go up in weight on the right.  I'll go up in weight on everything next time.