Daily score: 6
Workout:
A. Front squat; build to a 5rm
115
B. Squat clean: 3 reps on the min for 15 min @65% 1rm
73
+
4sets @100%:
20 wall balls
200m row
20 wall balls
Rest 4:30 between rounds.
2:50, 3:00, 3:10, 3:07, all the rows took around 50 seconds
I did this workout after a 12 hour day at work from 7:30-8:30 at night. I really wanted to workout after the day inside but might have been a little tired going in. I tried 120 on the front squat but only got 3 reps. Squat cleans felt good. My legs were fatigued by the end. The WOD was icky. I was not happy with myself about it. Just burnt by the second set of wall balls each time. The rest seemed just barely enough to recover. I would have thought it would be plenty. This whole 100% thing is definitely a learning experience. Thanks!
Sunday, March 16, 2014
Tuesday, March 11, 2014
March 11, 2014
Daily score: 7
Workout:
A. Amrap strict pull ups in 9 min
13
B. Weighted eccentric only CTB pull ups (get up as high as you can to
start the reps); 2-3x4; rest 2 min
35 x 3
37.5 x 3
40 x 3
44 x 3
C. Split jerk; build to a max
130
D. Push press; build to a max
105
E. Bench press; build to a max
115
I was on pace to do one pull up every 30 seconds until around the 6-7th one. Then I failed a couple and had to rest longer. Love that I can do them at all though! The weighted pull ups went really well today. For some reason I had no trouble adding weight. The split jerk was again frustrating. I almost got 135 on my first attempt and then tried 3 more times, each getting worse. By the push press my arms were feeling tired and over 105 I was starting to cheat and jerk. The bench felt great. I attempted 120 but needed a little help. Thanks!
Workout:
A. Amrap strict pull ups in 9 min
13
B. Weighted eccentric only CTB pull ups (get up as high as you can to
start the reps); 2-3x4; rest 2 min
35 x 3
37.5 x 3
40 x 3
44 x 3
C. Split jerk; build to a max
130
D. Push press; build to a max
105
E. Bench press; build to a max
115
I was on pace to do one pull up every 30 seconds until around the 6-7th one. Then I failed a couple and had to rest longer. Love that I can do them at all though! The weighted pull ups went really well today. For some reason I had no trouble adding weight. The split jerk was again frustrating. I almost got 135 on my first attempt and then tried 3 more times, each getting worse. By the push press my arms were feeling tired and over 105 I was starting to cheat and jerk. The bench felt great. I attempted 120 but needed a little help. Thanks!
March 11, 2014
Daily score: 5
Had my deposition for a 'case gone bad' at work. 5 hours of questioning for me alone. Super stressful. Body feels back to 100% though. Just stressed and mentally exhausted.
Workout:
A. Back squat; 3, 2, 1, 3, 2, 1; rest 2 min
125, 145, 155
135, 155, 165
B. Squat clean; build to a tough single
103
+
Amrap in 15 min:
3 squat clean 85% of B
30 double unders
Had my deposition for a 'case gone bad' at work. 5 hours of questioning for me alone. Super stressful. Body feels back to 100% though. Just stressed and mentally exhausted.
Workout:
A. Back squat; 3, 2, 1, 3, 2, 1; rest 2 min
125, 145, 155
135, 155, 165
B. Squat clean; build to a tough single
103
+
Amrap in 15 min:
3 squat clean 85% of B
30 double unders
83#, 9 rounds
First set of back squats felt good. On the 155 on the second set, me back curved on the way up. Then I failed the 165 once before I got it. I think I paused too long at the bottom trying to decide if I was low enough and then couldn't get up. Squat clean was uneventful. AMRAP was actually quite satisfying because I felt like my double unders were getting more relaxed. I had an unbroken set of 25. Which I'm pretty sure is a PR. I was definitely out of breath the whole time and I know I paced from the beginning. To be honest, I just felt like my heart wasn't really into working out tonight. Like I was distracted from the day's events. It was thankfully my first, and hopefully my last time being deposed. Looking forward to sleep and lifting tomorrow. Back feels great though, 100%.
Wednesday, March 5, 2014
March 5, 2014
Daily score: 7
Workout:
A. Deadlift; 5x3; rest 2 min
173 x 5
183 x 5
193 x 5
B. Clean pulls 3, 3, 3, 3; rest 2 min
93 x 3
103 x 3
108 x 3
113 x 3
+
10 unbroken russian KBS 2 pood
10 no push up burpee box jumps AFAP 20"
rest 3 min
x4 sets
My right hamstring was still tight this morning but much better. Unfortunately somewhere during the dead lifts my low back started to hurt. I finished them and did the clean pulls. Which, by the way, I had been doing wrong. Previously, I had just been shrugging and using straps. Today my coach informed me I was supposed to pull all the way up to my chest. So that changed things a bit. No straps needed and a lot less weight. I also went lighter because of my back. I passed on the WOD just because I felt strain bending over to put the weights back and didn't want to do anything stupid. Should I do it tomorrow if I feel better? Thanks!
Workout:
A. Deadlift; 5x3; rest 2 min
173 x 5
183 x 5
193 x 5
B. Clean pulls 3, 3, 3, 3; rest 2 min
93 x 3
103 x 3
108 x 3
113 x 3
+
10 unbroken russian KBS 2 pood
10 no push up burpee box jumps AFAP 20"
rest 3 min
x4 sets
My right hamstring was still tight this morning but much better. Unfortunately somewhere during the dead lifts my low back started to hurt. I finished them and did the clean pulls. Which, by the way, I had been doing wrong. Previously, I had just been shrugging and using straps. Today my coach informed me I was supposed to pull all the way up to my chest. So that changed things a bit. No straps needed and a lot less weight. I also went lighter because of my back. I passed on the WOD just because I felt strain bending over to put the weights back and didn't want to do anything stupid. Should I do it tomorrow if I feel better? Thanks!
Tuesday, March 4, 2014
March 4, 2014
Daily score: 8
Workout:
A. Amrap strict pull ups in 7 min
11
B. Weighted eccentric only CTB pull ups (get up as high as you can to
start the reps); 3-4x6; rest 2 min
3 x 35 for all 6 rounds
C. Split jerk; 5 singles @85% of 1rm from last week; rest 90 seconds
110#
D1. Push press; 8-10x4; rest 1 min
75 x 10
80 x 10
85 x 8
80 x 7
D2. Bench press; 8-10x4; rest 2 min
65 x 10
70 x 10
75 x 10
80 x 8
My right hamstring is still kinda in a knot. I rolled it a lot before and after working out today and think it's starting to give. I doubt it effected anything today. Pretty happy with upping my one pull-up per minute record. I did try a couple too soon and failed. 40 seconds or so is what I needed to recover. Eccentric pull-ups were tough as usual. Especially trying to start super high on the bar. But I love them. Split jerks were uneventful. Push press I could tell my arms were already a little fatigued. I knew I wouldn't make it through 85 x 8 again and as it was could barely get 80 x 7. Bench press felt good. Next time I'll start at 75. Thanks!
Monday, March 3, 2014
March 3, 2014
Daily score: 7
Right hamstring is really tight. Feels like there's a big knot in it. Not much flexibility there today.
Workout:
A. Back squat; 5, 3, 1, 5, 3, 1; rest 2 min
5 x 120
3 x 130
1 x 140
5 x 125
3 x 135
1 x 150
B. Squat clean; 3 reps on the min for 10 min @50-60% 1rm
65#
+
5 rounds for cumulative work time:
30 wall balls
50 double unders
rest 90 seconds
=25:00
(3:40, 4:10, 4:20, 3:25, 3:15)
I rolled out my right hamstring for awhile before working out but didn't feel like it did much. I don't think it had much of an impact on this workout though. It must just be still in shock from all Saturday's dead lifting. Squats felt really good. I was very happy with my ability to maintain depth and not lose my lumbar stabilization as much as I have in the past. The 150 x 1 was tough but good form and fellt strong. Squat cleans were pretty easy. The WOD...must admit I did not like the look of it. My double unders are not great. However, this was great practice for me. Especially after judging everyone doing 14.1 this last weekend. It felt like I needed to pay my dues by suffering through some double unders. I actually got better as I got more tired. The fifth round I strung 25 together. Probably a PR. Progress was made. Thank you!
Right hamstring is really tight. Feels like there's a big knot in it. Not much flexibility there today.
Workout:
A. Back squat; 5, 3, 1, 5, 3, 1; rest 2 min
5 x 120
3 x 130
1 x 140
5 x 125
3 x 135
1 x 150
B. Squat clean; 3 reps on the min for 10 min @50-60% 1rm
65#
+
5 rounds for cumulative work time:
30 wall balls
50 double unders
rest 90 seconds
=25:00
(3:40, 4:10, 4:20, 3:25, 3:15)
I rolled out my right hamstring for awhile before working out but didn't feel like it did much. I don't think it had much of an impact on this workout though. It must just be still in shock from all Saturday's dead lifting. Squats felt really good. I was very happy with my ability to maintain depth and not lose my lumbar stabilization as much as I have in the past. The 150 x 1 was tough but good form and fellt strong. Squat cleans were pretty easy. The WOD...must admit I did not like the look of it. My double unders are not great. However, this was great practice for me. Especially after judging everyone doing 14.1 this last weekend. It felt like I needed to pay my dues by suffering through some double unders. I actually got better as I got more tired. The fifth round I strung 25 together. Probably a PR. Progress was made. Thank you!
Saturday, March 1, 2014
March 1, 2014
Daily score: 6
Workout:
A. Snatch grip deadlift @41x1; 4-5x5; rest 2 min
135 x 5
145 x 5
155 x 4
155 x 4
155 x 4
B. Bent over barbell rows; 10-12x4; rest 1 min
55 x 12
65 x 12
70 x 10
70 x 10
C. Supinated weighted eccentric only CTB pull ups; 4-5x5; rest 2 min
35 x 4
35 x 4
35 x 5
35 x 4
35 x 4
+
21-15-9
deadlift 135#
bar facing burpees
4:49
Snatch dealifts got heavy fast. That was a tough slow descent. I used straps. Barbell rows went well. Rep 9 and 10 on the last 2 sets were pretty challenging, close to failure. Pull upa felt different supinated. More tension in my anterior shoulder and elbow, nothing bad though. I would have upped the weight but really felt like I was struggling to control the descent as it was. I am actually pretty pumped about the WOD because I had a friend do it with me that usally smokes me on everything and I beat her! :) I pretty much matched her for the first 5 reps of DLs and then told myself to speed the pace up and just beat her through the 21. I came off the bar about 5 seconds ahead and beat her by 30 seconds in the end. Did it all unbroken, was pretty smoked at the end, cardio wise, but felt good. Thank you thank you!
Workout:
A. Snatch grip deadlift @41x1; 4-5x5; rest 2 min
135 x 5
145 x 5
155 x 4
155 x 4
155 x 4
B. Bent over barbell rows; 10-12x4; rest 1 min
55 x 12
65 x 12
70 x 10
70 x 10
C. Supinated weighted eccentric only CTB pull ups; 4-5x5; rest 2 min
35 x 4
35 x 4
35 x 5
35 x 4
35 x 4
+
21-15-9
deadlift 135#
bar facing burpees
4:49
Snatch dealifts got heavy fast. That was a tough slow descent. I used straps. Barbell rows went well. Rep 9 and 10 on the last 2 sets were pretty challenging, close to failure. Pull upa felt different supinated. More tension in my anterior shoulder and elbow, nothing bad though. I would have upped the weight but really felt like I was struggling to control the descent as it was. I am actually pretty pumped about the WOD because I had a friend do it with me that usally smokes me on everything and I beat her! :) I pretty much matched her for the first 5 reps of DLs and then told myself to speed the pace up and just beat her through the 21. I came off the bar about 5 seconds ahead and beat her by 30 seconds in the end. Did it all unbroken, was pretty smoked at the end, cardio wise, but felt good. Thank you thank you!
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