June 12, 2014

Daily score: 7

Workout:

A. Pause power snatch (below knee); build to a max

83

B. Snatch deadlift @31x1; 3-4x5; rest 2 min

123 x 4
143 x 4
153 x 4
158 x 3
158 x 3

C. Rear foot elevated split squats; 10-12x5; rest as needed bw legs

with DBs (weight is per hand)
12 x 20#
12 x 25
10 x 30
10 x 30
10 x 30


D. Single leg bench elevated hip extensions; 12-15x5/leg; rest as needed bw legs

15 for all

Pause snatch was tough.  I was happy with 83, 88 was not going to happen.  I liked that I had to be really quick and explosive to get it, good practice.  Snatch deadlift is such an uncomfortable movement for me. Just feels like a lot of tension the whole time.  Each rep at 158 was really challenging.  I love/hate the split squats: hard and take so long.  But I know they are making me stronger.  Still feel like my right leg is weaker and it gets really tight.  Left leg feels great.  Hip extensions were easy until the last set and then they were only hard on my right leg.  Thanks!

June 8, 2014

Daily score: 6 (tired from working a lot)

Workout:


A. Hang squat snatch; 6 tough singles; rest 90 seconds

73, 78, 83, 88, 88, 83

B. Front squat; build to a 3rm

115

+
21-15-9
thrusters 65#
pull ups

7:30

73 and 78 hang squat snatch felt good.  83 was challenging but kept good form.  The first 88 I hang power snatched (not on purpose).  The 2nd 88 I hang squat snatched but was pretty wobbly so I went back down to 83.  Front squats felt good but got heavy fast.  I did the WOD at home and used the pull up bar attache to my squat rack.  It's narrow and just felt difficult, but maybe that's just Fran.  Thrusters were fine, not fun but did them unbroken.  But the pull ups were tough.  I did sets of 7 on the 21, 3 on the 15, and 2-3 on the 9.  Thanks!

June 7, 2014

Daily score: 7

Workout:


10 min amrap @85%
10 power snatch 75#
10 bar facing burpees
run 200m

2 rounds

rest 5 min

10 min amrap @90-95%
10 power snatch @75#
10 bar facing burpees
run 200m

2 rounds + 2


75# power snatch got heavy fast.  The first round I did 7 in a row and then pretty much 3s and 2s after that.  It was fun though.  I had some friends over to do it with me.  Thanks!

June 5, 2014

Daily score: 6

Workout:

A. Hang squat clean; 3 reps on the min for 12 min (start light and
increase load as you go)

73, 78, 83, 83, 88, 88, 93, 93, 98, 98, 103, 103

+
For time:
150 wall balls (9:20)
90 double unders (2:32)
(this is open workout 13.3 without the muscle ups, just looking to compare your output)

11:52


The squat cleans were okay until over 90#.  Both 103# sets I struggled with the 3rd rep but got it.  It's standing up from the front squat that is the hard part.  I can get under it just fine.  I cursed you before I started Karen ;).  It was hot today too.  Did sets of 30 and 20.  The double unders were okay.  Mostly groups of twenty something.  Thanks!

June 4, 2014

Daily score: 6

Workout:


A. Strict pull ups; amrap sets of 2 unbroken in 4 min

6 singles

B. Amrap unbroken kipping pull ups x3; rest 2 min

13, 14, 12

C. Side plank; amsap unbroken x3; rest 1 min bw sides

R 48, 56, 60
L 58, 60, 64

+
21-15-9
Toes to bar
Burpees

8:25

Once again, not able to string 2 strict pull ups together :(.  Even the singles were rough.  I did this workout at a park.  I taped the pull up bar so that it was easier to grip.  It felt pretty similar to what I was used to at the gym.  Something in my right upper abdominal muscle chain felt a little stretched out/pulled after/during the strict pull ups but not bad.  The kipping pull ups were fine.  Side plank was harder on the right which is funny since the left side actually felt a little sore d/t the rib but was stronger.  Weird.  The WOD was good.  Strangely I feel like my toe to bar are improving while pull ups are getting harder.  And I really do love burpees, really.  My legs are sore from yesterday, pretty evenly all over.  Still working on eating and sleeping better.  Thanks!

June 3, 2014

Daily score: 6

Workout:


A. Squat snatch; 15 'tough' singles; rest 75 seconds

5 at 68#, 3 at 73, 2 at 78, 5 at 83

B. Snatch deadlift @31x1; 4-5x5; rest 2 min

123 x 5
133 x 5
143 x 5
148 x 4
148 x 4

C. Rear foot elevated barbell split squats; 12-15x5; rest as needed bw legs

33 x 15
43 x 15
48 x 12
48 x 12
48 x 12

D. Single leg bench elevated hip extensions; 12-15x4/leg; rest as needed bw legs

15 each set



Snatching felt good today.  And the 75 seconds felt like plenty of rest.  The snatch tempo deadlift just feels uncomfortable.  I struggle to keep from leaning forward...a flexibility thing I'm sure.  I was glad when those were done.  Back felt tight but good.  My left leg is definitely stronger on the split squats.  I really struggle with about 2 more reps on the right than the left.  Either way, the last three sets at 48 were tough on both legs and I wanted to unload.  But they make me feel strong :).  The hip extensions were uneventful, a nice way to end.  Plus I actually stretched after because I was already laying on the ground :).  Thanks!

June 1, 2014

Daily score: 6

Workout:


20 min amrap:
10 KBS
10 burpees
10 pull ups
10 wall balls
40 double unders

4 rounds + 10+10+2

Slept terrible last night.  Weighed myself today and I've lost 7 pounds...crazy.  Tomorrow I grocery shop and cook...and eat :).  The 20 minutes actually went pretty fast.  My double unders were pretty bad today, just kept tripping up.  Pull ups have been rough for me lately too.  I can't seem to get a good kipping rhythm.  The pull up bar I'm using is different than what I'm used to.  It feels more slippery.  I was only doing 3-4 at a time after the first 2 rounds.  The rest of the WOD was pretty easy.  Thanks!