Daily score: 8
Workout:
A. Squat snatch; 12 singles @80% 1rm; rest 2 min
73#
B. Front squat; 5, 4, 3, 2, 1; rest 2 min
85, 95, 110, 120, 135
+
For max meters/time:
20 seconds max effort row
rest 2 min
45 seconds max effort row
rest 4 min
500m max effort row
rest 8 min
1k row for time
97m, 207m, 1:51, 4:16
Snatching felt weird today. It wasn't heavy I was just feeling off. I kept jumping. I had a few good ones though. Front squats felt great. I think I kept good form with good depth. No weight belt today. Rowing...the two short ones were fine...I soooo wanted to get a faster 500m time. I think I get all stressed about it and start tightening up in my shoulders, etc. The 1k wasn't bad, I tried to relax. Ah well. Thanks!
Saturday, August 9, 2014
Thursday, August 7, 2014
August 7, 2014
Daily score: 8
Workout:
A. Power clean x1/Hang power clean x3; rest 2 min x6 complex
83, 93, 98, 103, 108, 113
B. Single leg deadlifts; 8-10x4; rest 1 min bw sides
53 x 9
53 x 10
58 x 10
63 x 8
+
21-15-9
power clean and jerk 65#
bar facing burpees
12:21
The clean complex was good practice for me. I'm having an easier time making contact and keeping good form from the floor more than the hang. The 113 set I started to split my legs a bit. Single leg dead lifts felt better this week. The right leg felt not quite as behind the left in strength. The WOD was challenging. Mostly the 21 and 15 clean and jerks. I strung them all together but had a hard time getting any kind of rhythm. By the end my back was tired too. Burpees were no problem :). Thanks!
Workout:
A. Power clean x1/Hang power clean x3; rest 2 min x6 complex
83, 93, 98, 103, 108, 113
B. Single leg deadlifts; 8-10x4; rest 1 min bw sides
53 x 9
53 x 10
58 x 10
63 x 8
+
21-15-9
power clean and jerk 65#
bar facing burpees
12:21
The clean complex was good practice for me. I'm having an easier time making contact and keeping good form from the floor more than the hang. The 113 set I started to split my legs a bit. Single leg dead lifts felt better this week. The right leg felt not quite as behind the left in strength. The WOD was challenging. Mostly the 21 and 15 clean and jerks. I strung them all together but had a hard time getting any kind of rhythm. By the end my back was tired too. Burpees were no problem :). Thanks!
Tuesday, August 5, 2014
August 5, 2014
Daily score: 8
Workout:
A. Seated behind the neck press; 3-5x5; rest 2 min
65 x 4
65 x 4
65 x 3
65 x 3
65 x 4
B. Split jerk; 7 singles @80% 1rm; rest 2 min
113
C. Push press @51x1; 4-5x5; rest 2 min
53 x 5
63 x 5
73 x 5
83 x 5
88 x 4
D. Strict pull ups; amrap in 10 min (Sets of 2 unbroken)
17 sets of 2
The behind the neck press was challenging on my shoulders. I had to play around with the grip width a lot. My shoulders just seemed to 'catch' a little on the way up. Not painful though. The split jerks were harder than I thought. It was good practice. Push press felt good. Strict pull ups were harder after having tired my arms out a bit but I still feel like I'm improving there a lot. Thanks!
Workout:
A. Seated behind the neck press; 3-5x5; rest 2 min
65 x 4
65 x 4
65 x 3
65 x 3
65 x 4
B. Split jerk; 7 singles @80% 1rm; rest 2 min
113
C. Push press @51x1; 4-5x5; rest 2 min
53 x 5
63 x 5
73 x 5
83 x 5
88 x 4
D. Strict pull ups; amrap in 10 min (Sets of 2 unbroken)
17 sets of 2
The behind the neck press was challenging on my shoulders. I had to play around with the grip width a lot. My shoulders just seemed to 'catch' a little on the way up. Not painful though. The split jerks were harder than I thought. It was good practice. Push press felt good. Strict pull ups were harder after having tired my arms out a bit but I still feel like I'm improving there a lot. Thanks!
Monday, August 4, 2014
August 4, 2014
Daily score: 7
Workout:
A. Back squat clusters 5.3.1x5; rest 20 seconds/rest 3 min (increase
weight within the cluster)
100/105/110
100/110/115
100/115/130
105/125/150
105/125/145
+
10 unbroken overhead squat 45#
Row 500m @85-90%
rest 2 min
x6
3:00
2:57
2:56
2:53
2:47
2:44
Surprisingly, I'm not at all sore from yesterday. Back squats felt great. The 150 on the 4th set was a little shaky. The WOD even seemed a little easier this week. Although my legs were spent going into it. All of the rows were around 2:05. Thanks!
Workout:
A. Back squat clusters 5.3.1x5; rest 20 seconds/rest 3 min (increase
weight within the cluster)
100/105/110
100/110/115
100/115/130
105/125/150
105/125/145
+
10 unbroken overhead squat 45#
Row 500m @85-90%
rest 2 min
x6
3:00
2:57
2:56
2:53
2:47
2:44
Surprisingly, I'm not at all sore from yesterday. Back squats felt great. The 150 on the 4th set was a little shaky. The WOD even seemed a little easier this week. Although my legs were spent going into it. All of the rows were around 2:05. Thanks!
Sunday, August 3, 2014
August 3, 2014
Daily score: 5, worked last night
Workout:
A. Strict pull ups; amrap in 6 min; rest 3 min x2
6min= 24, 6min= 25
B. Weighted eccentric only pull ups @51A1; 1.1.1x5; rest 15 sec/rest 2 min
35#
C. 45 degree bulgarian ring rows; amrap unbroken x5; rest 2 min
20, 22, 21, 21, 22
+
run 15 min z1
The strict pull ups are going so well. It's so exciting to be making so much progress there. My arms were tired by the eccentric pull ups. 35# was very challenging. My biceps were burning on the ring rows! It took the whole 2 minutes for them to calm down. The run felt wonderful. I love being able to run outside without worrying about how fast or how far. Thanks!
Workout:
A. Strict pull ups; amrap in 6 min; rest 3 min x2
6min= 24, 6min= 25
B. Weighted eccentric only pull ups @51A1; 1.1.1x5; rest 15 sec/rest 2 min
35#
C. 45 degree bulgarian ring rows; amrap unbroken x5; rest 2 min
20, 22, 21, 21, 22
+
run 15 min z1
The strict pull ups are going so well. It's so exciting to be making so much progress there. My arms were tired by the eccentric pull ups. 35# was very challenging. My biceps were burning on the ring rows! It took the whole 2 minutes for them to calm down. The run felt wonderful. I love being able to run outside without worrying about how fast or how far. Thanks!
Saturday, August 2, 2014
August 2, 2014
Daily score: 4
Workout:
A. Squat snatch; build to a max
93
B. Front squat; build to a max
155 - 15# PR
+
For time:
75 wall balls
2k row
75 wall balls
22:46 (20# WB, Row = 9:13)
Getting 93# on the Snatch today was a challenge. I tried 98 a couple times but wasn't even close. I worked last night and it was really hot. Going into this workout I was feeling sluggish. Also, mentally anticipating all the wall balls was really messing with me. Just not a very pumped up day. However, I PR'd my front squat by 15# and it felt really good. My upper back curved a bit but my legs felt strong. I used the 20# wall ball because the wall I was using was only 9 feet, I thought it was a good compromise. Honestly, with wall balls, I feel like then suck equally no matter how heavy the ball. The most I did unbroken was 25. The row was fine. I lived :). Thanks!
Workout:
A. Squat snatch; build to a max
93
B. Front squat; build to a max
155 - 15# PR
+
For time:
75 wall balls
2k row
75 wall balls
22:46 (20# WB, Row = 9:13)
Getting 93# on the Snatch today was a challenge. I tried 98 a couple times but wasn't even close. I worked last night and it was really hot. Going into this workout I was feeling sluggish. Also, mentally anticipating all the wall balls was really messing with me. Just not a very pumped up day. However, I PR'd my front squat by 15# and it felt really good. My upper back curved a bit but my legs felt strong. I used the 20# wall ball because the wall I was using was only 9 feet, I thought it was a good compromise. Honestly, with wall balls, I feel like then suck equally no matter how heavy the ball. The most I did unbroken was 25. The row was fine. I lived :). Thanks!
July 31, 2014
Daily score: 8
Workout:
A. Power clean clusters 2.2.2x5; rest 20 sec/rest 2 min
93
B. Single leg deadlifts; 8-10x3; rest 1 min bw sides
53 x 8
53 x 8
53 x 10
+
5 rounds for time:
15 kbs 1.25 pood
30 seconds hollow rock
30 seconds side plank/side
Workout:
A. Power clean clusters 2.2.2x5; rest 20 sec/rest 2 min
93
B. Single leg deadlifts; 8-10x3; rest 1 min bw sides
53 x 8
53 x 8
53 x 10
+
5 rounds for time:
15 kbs 1.25 pood
30 seconds hollow rock
30 seconds side plank/side
12:56
Power cleans were great practice. I felt like I hit about 50% of them just right with the new technique I'm training to ingrain. Single leg dead lifts are still much more challenging on my right side than my left but no pain or discomfort. For the WOD, I did all the KBS unbroken and was surprised how challenging the 30 second side planks got on the 4th and 5th round. Thanks!
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