Daily score: 6
Workout:
A. Single leg barbell hip thrusts; 10-12x5; rest 1 min bw legs (lay
your opposite leg flat on a bench in front of you so that it is
"elevated)
85 x 12
90 x 12
95 x 12
100 x 12
105 x 12
B. Power clean clusters 5.3.1x5; rest 20 seconds/rest 2 min
83, 88, 93, 98, 103
+
15 slam balls @100% effort
rest 2:30
x5 sets
+
Amrap sets of 20 unbroken double unders in 5 min
8
I have to admit, I wasn't feeling it today. Just in a funky mood. It was one of those days that I just wanted to get through it. Also of note, my right wrist is tender but seems to be okay if I keep it wrapped for everything. Hip thrusts felt more controlled today. The last couple sets 11 and 12 were pretty difficult. The power clean clusters at 103 were challenging, I probably could have started heavier. The slam balls were fun. Set four and five I started to pick up my feet to increase impact. It's cool when your body just figures out how to do things like that. The double unders actually felt pretty good tonight. I only missed a few sets at 16/17. Thanks!
Thursday, July 10, 2014
Wednesday, July 9, 2014
July 8, 2014
Daily score: 6
Workout:
A. Weighted eccentric only pull up clusters @21A0; 1.1.1.1.1x6; rest
20 sec/rest 2 min
35, 40, 45, 47.5, 47.5, 45
B. Eccentric only ring dips; accumulate 30 perfect reps to full depth
(control the full range of motion as slowly as possible)
+
20 min amrap:
Row 500m
10 toes to bar
Run 200m
10 burpee box jumps 20"
3rnds + 100m
The eccentric pull ups felt good until the 5th round, then it became difficult to maintain the one second hold at the bottom with out kinda dropping. Going back down to 45# felt a lot lighter...funny what a difference 2.5# can make. It took me a long time to do the 30 ring dips...strangely the first few were some of the toughest. These are definitely uncomfortable for my shoulders...but everything held up okay. The WOD was fun. It was sunset and just a gorgeous night to be running around. My row times were all about 2:04. Thanks!
Workout:
A. Weighted eccentric only pull up clusters @21A0; 1.1.1.1.1x6; rest
20 sec/rest 2 min
35, 40, 45, 47.5, 47.5, 45
B. Eccentric only ring dips; accumulate 30 perfect reps to full depth
(control the full range of motion as slowly as possible)
+
20 min amrap:
Row 500m
10 toes to bar
Run 200m
10 burpee box jumps 20"
3rnds + 100m
The eccentric pull ups felt good until the 5th round, then it became difficult to maintain the one second hold at the bottom with out kinda dropping. Going back down to 45# felt a lot lighter...funny what a difference 2.5# can make. It took me a long time to do the 30 ring dips...strangely the first few were some of the toughest. These are definitely uncomfortable for my shoulders...but everything held up okay. The WOD was fun. It was sunset and just a gorgeous night to be running around. My row times were all about 2:04. Thanks!
Monday, July 7, 2014
July 7, 2014
Daily score: 7
Workout:
A. Squat snatch; build to a tough single
88 (same as PR)
B. 10 singles @85% of A; rest as needed bw sets
73#
B. 1 1/4 back squat; , 3, 3, 3, 2, 2, 2; rest 3 min
115, 115, 115, 120, 120, 125
C. Barbell russian step ups; 20 steps x4/leg; rest 2 min bw sets (same
leg does all the reps, then rest, then perform the other leg)
Workout:
A. Squat snatch; build to a tough single
88 (same as PR)
B. 10 singles @85% of A; rest as needed bw sets
73#
B. 1 1/4 back squat; , 3, 3, 3, 2, 2, 2; rest 3 min
115, 115, 115, 120, 120, 125
C. Barbell russian step ups; 20 steps x4/leg; rest 2 min bw sets (same
leg does all the reps, then rest, then perform the other leg)
45# for all
Snatch videos:
88
93 x 2
88 was not that hard on the snatch but I just couldn't do 93. The singles felt good. Mostly soreness in my elbows and wrists today. Back squatting was tough...I didn't have my roommate's weight belt and missed it :). But I found this crummy back brace thing I have that didn't do much good. The step ups were really challenging. I could have stopped at 10 and been good pretty much every set. But I love them because I feel like they are a big weakness and I just know they're making my legs stronger. But legs felt equally difficult today and no pain in the right buttock so that was good. Thanks!
Sunday, July 6, 2014
July 6, 2014
Daily score: 7
Workout:
A. Strict pull ups; amrap in 8 min
16
B. Weighted eccentric only pull ups @51A1; 4-5x5; rest 3 min
26 x 4
C. Bent over single arm DB rows; 6-8x4; rest 90 sec bw arms
35 x 8
40 x 8
45 x 7
45 x 7
+
For max reps:
30 seconds max reps toes to bar
30 sec rest
30 seconds doubnle unders
30 sec rest
x6 rounds
8/29
8/29
8/26
7/17
8/32
9/41
Strict pull ups felt good. My chest feels tight today though and shoulders are sore. On the eccentric pull ups, first set, I felt a muscle pain in my left armpit area. I decided to stop those because it felt like an over stretched rubber band that could pop. The rows felt good. I was able to go up in weight and keep good form. The WOD wasn't bad. My double unders clearly need work. And I have to do a double pump between each toe to bar. Thanks!
Workout:
A. Strict pull ups; amrap in 8 min
16
B. Weighted eccentric only pull ups @51A1; 4-5x5; rest 3 min
26 x 4
C. Bent over single arm DB rows; 6-8x4; rest 90 sec bw arms
35 x 8
40 x 8
45 x 7
45 x 7
+
For max reps:
30 seconds max reps toes to bar
30 sec rest
30 seconds doubnle unders
30 sec rest
x6 rounds
8/29
8/29
8/26
7/17
8/32
9/41
Strict pull ups felt good. My chest feels tight today though and shoulders are sore. On the eccentric pull ups, first set, I felt a muscle pain in my left armpit area. I decided to stop those because it felt like an over stretched rubber band that could pop. The rows felt good. I was able to go up in weight and keep good form. The WOD wasn't bad. My double unders clearly need work. And I have to do a double pump between each toe to bar. Thanks!
July 5, 2014
Daily score: 7
Workout:
A. Squat snatch x1/hang squat snatch x3/OHS x5; rest 2 min x5
complexes (focus on mechanics and speed more than load)
53#
B. Back squat; build to a 5rm
115, 125, 130, 135, 140, 145 (20# PR)
C. Rear foot elevated unloaded squat jumps; 5-6 reps x4/leg; rest as
needed bw legs (goal is to get as much height as possible per jump)
6 reps x 4 sets
+
5 rounds for time:
Row 500m
10 DB thrusters 30#
10 burpees
(goal is on each round for the row pace to get faster than it was in
the previous round)
2:22, 2:20, 2:19, 2:14, 2:09 row times
23:19 total time
The snatch complex was challenging, mostly the last few OH squats. Not because it was heavy really, just challenging to keep good form...was good practice. I am super excited about back squatting 145 x 5. This is a 5 rep PR for me. I've started wearing a weight belt and knee wraps and I really feel a lot more secure with them...mostly the weight belt. The squat jumps made my quads burn after all the squatting, but they were fun. WOD was tough...thrusters were the hardest but it was just tiring.
Workout:
A. Squat snatch x1/hang squat snatch x3/OHS x5; rest 2 min x5
complexes (focus on mechanics and speed more than load)
53#
B. Back squat; build to a 5rm
115, 125, 130, 135, 140, 145 (20# PR)
C. Rear foot elevated unloaded squat jumps; 5-6 reps x4/leg; rest as
needed bw legs (goal is to get as much height as possible per jump)
6 reps x 4 sets
+
5 rounds for time:
Row 500m
10 DB thrusters 30#
10 burpees
(goal is on each round for the row pace to get faster than it was in
the previous round)
2:22, 2:20, 2:19, 2:14, 2:09 row times
23:19 total time
The snatch complex was challenging, mostly the last few OH squats. Not because it was heavy really, just challenging to keep good form...was good practice. I am super excited about back squatting 145 x 5. This is a 5 rep PR for me. I've started wearing a weight belt and knee wraps and I really feel a lot more secure with them...mostly the weight belt. The squat jumps made my quads burn after all the squatting, but they were fun. WOD was tough...thrusters were the hardest but it was just tiring.
Friday, July 4, 2014
July 3, 2014
Daily score: 6
Workout:
A. Single leg barbell hip thrusts; 10-12x5; rest 1 min bw legs (lay
your opposite leg flat on a bench in front of you so that it is
"elevated)
53 x 12
58 x 12
73 x 12
83 x 12
93 x 12
B. Power clean clusters 2.2.2x5; rest 20 seconds/rest 2 min
103
108
108
108
113
+
4 rounds for time:
Sandbag run 200m
10 sandbag power cleans
10 30# slam balls (instead of doing these for fast turnover of reps, i
want you to try to explode the ball and throw it into the ground as
hard as possible each rep)
Workout:
A. Single leg barbell hip thrusts; 10-12x5; rest 1 min bw legs (lay
your opposite leg flat on a bench in front of you so that it is
"elevated)
53 x 12
58 x 12
73 x 12
83 x 12
93 x 12
B. Power clean clusters 2.2.2x5; rest 20 seconds/rest 2 min
103
108
108
108
113
+
4 rounds for time:
Sandbag run 200m
10 sandbag power cleans
10 30# slam balls (instead of doing these for fast turnover of reps, i
want you to try to explode the ball and throw it into the ground as
hard as possible each rep)
12:50
It took me a bit to figure the hip thrusters out without one piece or another moving all over. Once I got it I realized I could handle a lot more weight. Both legs felt evenly strong tonight. The cleans were okay. I feel like I was 'off' a bit tonight. I just seemed to be jumping quite a bit and could make myself stop. The sandbag cleans helped straighten that out though. I did the WOD all unbroken. The sand bag cleans were odd at first but then I got the hang of it and felt like it was forcing some good mechanics. The slam balls were tough...first time I've done 30#. But felt good. Thanks!
Thursday, July 3, 2014
July 2, 2014
Daily score: 7
Workout:
A. Weighted eccentric only pull ups @21A0; 2-3x5; rest 2 min
35 x 3
40 x 3
45 x 3
53 x 3
53 x 2
B. Eccentric only ring dips; accumulate 20 perfect reps to full depth
(control the full range of motion as slowly as possible)
20
+
7 min amrap:
7 kipping pull ups
7 burpees
rest 3 min
7 min amrap:
7 strict toes to bar
7 push press 75#
rest 3 min
7 min row for max meters
Workout:
A. Weighted eccentric only pull ups @21A0; 2-3x5; rest 2 min
35 x 3
40 x 3
45 x 3
53 x 3
53 x 2
B. Eccentric only ring dips; accumulate 20 perfect reps to full depth
(control the full range of motion as slowly as possible)
20
+
7 min amrap:
7 kipping pull ups
7 burpees
rest 3 min
7 min amrap:
7 strict toes to bar
7 push press 75#
rest 3 min
7 min row for max meters
7 + 3, 4 + 4, 1471
I'm controlling the last few inches of the eccentric pull ups a lot better this week. It went really well even at higher weight. The ring dips felt like no big deal but I think they are what I'm sore from this morning. The first WOD was the hardest cardio wise...and I tore up my hand just a little at the end. It's so hot and I have to tape my stupid bar because it has a glossy finish. I did do all the pull ups unbroken except for the last set. Still working on a better pull up bar situation. The strict toes to bar was the hard part on the middle WOD. I did all the push press unbroken. The row was fine...I think I started off too slow though. Thanks!
Subscribe to:
Comments (Atom)