Daily score: 6
Workout:
A1. Snatch pulls; 2, 2, 2, 1, 1, 1; rest 10 seconds (all >100% max snatch)
103
A2. Seated box jumps; 4 reps (step down) x6; rest 2 min
one set on 20 inch box the rest on 24 inch
B. Power clean; 3 on the min for 6 min @80% 1rm
98
+
6 sets:
30 seconds max reps power snatch 55#
30 seconds max reps bar facing burpees
rest 1 min bw sets
7/7, 9/6, 8/7, 8/6, 7/7, 9/7
Well my abs and forearms are sore from yesterday, not too awful though. Snatch pulls felt good. Forearms and grip were slightly tired. Seated box jumps were fun. I was going to try a set at 30 inches but I set the box up and couldn't make myself do it! Power cleans felt really good. I could easily have done more weight. The WOD was okay. I did some weird stuff trying to figure out how to cycle the barbell faster to no avail. Then I gave up and just tried to use good form. I didn't jump over the bar for the burpees...not sure if I was supposed to. Thanks!
Thursday, October 9, 2014
Wednesday, October 8, 2014
October 8, 2014
Daily score: 6
Workout:
A. Static wall facing hs hold; accumulate 90 seconds x5; rest 75
seconds (in as few sets as possible, feet as only point of contact
against the wall, perfect shoulder mechanics)
60/30
60/30
45/45
35/30/25
35/30/25
B. Fat grip strict press @41x2; 1-2x6; rest 75 seconds
70x2
75x2
78.5x2
80x2
82.5x2
85x1
C. 45 degree parallete support hold bent knee L-sit; accumulate 45
seconds x3; rest 60 seconds
45, 45, 25+20
D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 60 seconds x4; rest 45 seconds
Max at one time = 15 seconds, least= 10
D2. Straddle hollow body rocks; accumulate 45 sec x4; rest 45 seconds
45 x 4
E. Static hang from bottom of the pull up; accumulate 4 min in as few
sets as possible
Workout:
A. Static wall facing hs hold; accumulate 90 seconds x5; rest 75
seconds (in as few sets as possible, feet as only point of contact
against the wall, perfect shoulder mechanics)
60/30
60/30
45/45
35/30/25
35/30/25
B. Fat grip strict press @41x2; 1-2x6; rest 75 seconds
70x2
75x2
78.5x2
80x2
82.5x2
85x1
C. 45 degree parallete support hold bent knee L-sit; accumulate 45
seconds x3; rest 60 seconds
45, 45, 25+20
D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 60 seconds x4; rest 45 seconds
Max at one time = 15 seconds, least= 10
D2. Straddle hollow body rocks; accumulate 45 sec x4; rest 45 seconds
45 x 4
E. Static hang from bottom of the pull up; accumulate 4 min in as few
sets as possible
70
60
40
40
30
Not sore, just tired from life stress today. This workout was long but soothing. The handstands felt great today. No numbness or dizziness. Strict press was fine until over 80#. My left shoulder definitely catches a bit...the right arm leads the way on the way up, the left having to catch up. Parallete holds went well. The L-holds at 90-90 sucked! Again! Soooooo hard. And yes, I'm bent at the knee. I can only squeak out 15 seconds and by then my jaw is shaking. What I notice is that when I have to let my breath out, my low back arches and then it just doesn't feel good. But I can't hold my breath in my abdomen for forever! Lol. I guess these need some work. They took quite awhile to complete. Hollow body rocks felt great after the L-holds. Static hang was fine, tough part was grip/forearm strength. Also hands got a little sore. Thanks!
Tuesday, October 7, 2014
October 7, 2014
Daily score: 5
Workout:
A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2:30 (88% 1rm for all)
108#
B. Squat snatch x1/Hang squat snatch x1/Drop snatch x1 - 1 complex on
the min for 10 min (light load, fast turnover, tight catch in the
arms)
53#
C. Front squat; 15, 15, 15; rest 3 min
75,75,75
+
Row 1k for time
4:22
Oh boy today I was not the smartest or most prepared. Somehow in the rush of the morning, running late, I found myself in the gym having hardly eaten anything and nothing on me but my Progenex. I realized this during my warm up when I felt a little light headed. So I sipped the Progenex throughout the workout and survived. The cleans felt kinda heavy but solid other than the standing up from the front squat. Snatching felt so good after not doing it for so long. The catch feels way more solid. I know it was light but I swear my shoulders and elbows hardly wobble. The front squats were a struggle. I really had to dig deep to get through the last set. The row was fine but I have to admit I was just trying to get through it. I almost saved it for later after eating lunch but my day was too packed. It was a good lesson not to be so unprepared again. Thanks!
Workout:
A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2:30 (88% 1rm for all)
108#
B. Squat snatch x1/Hang squat snatch x1/Drop snatch x1 - 1 complex on
the min for 10 min (light load, fast turnover, tight catch in the
arms)
53#
C. Front squat; 15, 15, 15; rest 3 min
75,75,75
+
Row 1k for time
4:22
Oh boy today I was not the smartest or most prepared. Somehow in the rush of the morning, running late, I found myself in the gym having hardly eaten anything and nothing on me but my Progenex. I realized this during my warm up when I felt a little light headed. So I sipped the Progenex throughout the workout and survived. The cleans felt kinda heavy but solid other than the standing up from the front squat. Snatching felt so good after not doing it for so long. The catch feels way more solid. I know it was light but I swear my shoulders and elbows hardly wobble. The front squats were a struggle. I really had to dig deep to get through the last set. The row was fine but I have to admit I was just trying to get through it. I almost saved it for later after eating lunch but my day was too packed. It was a good lesson not to be so unprepared again. Thanks!
Monday, October 6, 2014
October 5, 2014
Daily score: 8
Workout:
A. Feet elevated on box in L position ring pull ups @21x2; accumulate
60 reps not for time
60 (10 sets of 6)
B. Supinated above the bar static hang (do not rest your chin on the
bar); accumulate 3:30 not for time (for quality, rest 1:1 work to
rest)
3:30 (sets of 15-20 seconds)
C. Hinge rows; accumulate 60 perfect reps not for time
60 (10 sets of 6)
+
20 min easy mobility/yoga
Thank goodness the Broncos were kicking ass on TV and that I have a TV in the garage because this one was a little tedious. Everything went fine, just slow. But it was great timing for mobility/yoga since I've been so sore. Thanks!
Workout:
A. Feet elevated on box in L position ring pull ups @21x2; accumulate
60 reps not for time
60 (10 sets of 6)
B. Supinated above the bar static hang (do not rest your chin on the
bar); accumulate 3:30 not for time (for quality, rest 1:1 work to
rest)
3:30 (sets of 15-20 seconds)
C. Hinge rows; accumulate 60 perfect reps not for time
60 (10 sets of 6)
+
20 min easy mobility/yoga
Thank goodness the Broncos were kicking ass on TV and that I have a TV in the garage because this one was a little tedious. Everything went fine, just slow. But it was great timing for mobility/yoga since I've been so sore. Thanks!
Saturday, October 4, 2014
October 4, 2014
Daily score: 7
Workout:
A. Behind the neck seated Strict press; @31x2; 3, 3, 3, 3, 3; rest 2 min
65,70,70,70,70
B. Back squat @22x1; 2-3x5; rest 2 min
95 x 3
100 x 3
105 x 3
110 x 3
115 x 3
C1. Wall facing HS hold; accumulate 90 seconds x4; rest 1 min
60/30
55/35
50/40
34/30/26
C2. 45 degree parallete support holds; accumulate 75 sec x4; rest 1 min
75
45/30
45/30
45/30
+
For time:
Row 1k
Run 1 mile
Row 1k
18:55
Strict press felt good. 3rd rep was a struggle each time at 70#. Back squats felt good. I went as low as possible. Legs are STILL slightly sore but it felt good to squat. The set at 115# was really tough on the 3rd rep, knees came in. HS holds felt strong today. No numbness. A little light headedness and tight right shoulder but nothing serious. Support holds felt solid. Shaking arms though. The WOD was fine. I was a little hilly of a run, woulda liked to have run faster. The run took 9:30 something. Rows were under 4:30. Thanks!
Workout:
A. Behind the neck seated Strict press; @31x2; 3, 3, 3, 3, 3; rest 2 min
65,70,70,70,70
B. Back squat @22x1; 2-3x5; rest 2 min
95 x 3
100 x 3
105 x 3
110 x 3
115 x 3
C1. Wall facing HS hold; accumulate 90 seconds x4; rest 1 min
60/30
55/35
50/40
34/30/26
C2. 45 degree parallete support holds; accumulate 75 sec x4; rest 1 min
75
45/30
45/30
45/30
+
For time:
Row 1k
Run 1 mile
Row 1k
18:55
Strict press felt good. 3rd rep was a struggle each time at 70#. Back squats felt good. I went as low as possible. Legs are STILL slightly sore but it felt good to squat. The set at 115# was really tough on the 3rd rep, knees came in. HS holds felt strong today. No numbness. A little light headedness and tight right shoulder but nothing serious. Support holds felt solid. Shaking arms though. The WOD was fine. I was a little hilly of a run, woulda liked to have run faster. The run took 9:30 something. Rows were under 4:30. Thanks!
Wednesday, October 1, 2014
October 1, 2014
Daily score: 8
Workout:
A. Static hs hold; amrap x5; rest 75 seconds
61, 33, 38, 41, 46
B. Fat grip strict press @41x2; 2-3x6; rest 75 seconds
65 x 3
70 x 3
75 x 3
80 x 2
80 x 1
75 x 3
C. 45 degree parallete support hold bent knee L-sit; accumulate 30
seconds x3; rest 60 seconds
30, 30, 30 unbroken
D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 45 seconds x3; rest 45 seconds
https://www.youtube.com/watch?v=ser9v-XfQwE
10/15/10/10
15/15/15
15/15/15
D2. Straddle hollow body rocks; accumulate 1 min x3; rest 45 seconds
30/30
30/30
30/30
E. Static hang from bottom of the pull up; accumulate 4 min in as few
sets as possible
1min/1min/30sec/30sec/30sec/30sec
Before I can start in on today's workout, I have to cry about how sore my thighs are. Quads are sooooo sore. And I rolled and stretched a ton after yesterdays workout, thank goodness. I'm already afraid of surviving box jumps tomorrow. Okay, that's out :). Today's workout went well. HS holds weren't super long but they felt good, no trouble. Well, a little light headed, but I think that's pretty normal. Fat grip strict press felt good, a little 'getting stuck' with the left shoulder but pretty mild. Parallete holds felt great. A bit tough on the abs with the legs bent but 30 seconds was doable. The 90-90 L hold was super hard. I had a hard time keeping my low back tucked. Just really challenging in general. 15 seconds was a struggle. Hollow body rocks were fine, abs were getting fatigued. Static hangs felt good and then after a couple minutes my forearms were burning. I lived. Hoping legs will work tomorrow! Thanks!
Workout:
A. Static hs hold; amrap x5; rest 75 seconds
61, 33, 38, 41, 46
B. Fat grip strict press @41x2; 2-3x6; rest 75 seconds
65 x 3
70 x 3
75 x 3
80 x 2
80 x 1
75 x 3
C. 45 degree parallete support hold bent knee L-sit; accumulate 30
seconds x3; rest 60 seconds
30, 30, 30 unbroken
D1. Hanging 90-90 isometric L-hold on pull up bar (bent knee if
needed) accumulate 45 seconds x3; rest 45 seconds
https://www.youtube.com/watch?v=ser9v-XfQwE
10/15/10/10
15/15/15
15/15/15
D2. Straddle hollow body rocks; accumulate 1 min x3; rest 45 seconds
30/30
30/30
30/30
E. Static hang from bottom of the pull up; accumulate 4 min in as few
sets as possible
1min/1min/30sec/30sec/30sec/30sec
Before I can start in on today's workout, I have to cry about how sore my thighs are. Quads are sooooo sore. And I rolled and stretched a ton after yesterdays workout, thank goodness. I'm already afraid of surviving box jumps tomorrow. Okay, that's out :). Today's workout went well. HS holds weren't super long but they felt good, no trouble. Well, a little light headed, but I think that's pretty normal. Fat grip strict press felt good, a little 'getting stuck' with the left shoulder but pretty mild. Parallete holds felt great. A bit tough on the abs with the legs bent but 30 seconds was doable. The 90-90 L hold was super hard. I had a hard time keeping my low back tucked. Just really challenging in general. 15 seconds was a struggle. Hollow body rocks were fine, abs were getting fatigued. Static hangs felt good and then after a couple minutes my forearms were burning. I lived. Hoping legs will work tomorrow! Thanks!
September 30, 2014
Daily score: 9
Workout:
A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2:30 (85% 1rm for all)
103
B. Front squat; 50 for time @70% 1rm
105, 9:27
C. Drop snatch; 4 reps on the min for 10 min (light load, fast explosive reps)
43
+
10 slam balls (as hard and aggressive as possible)
Row sprint 20 seconds @100%
rest 3 min
x5 sets
25# slam ball, pace 1:40-1:45, approx 90 meters per row
Squat cleans were great practice. Not heavy to get under, but got heavy to front squat. The front squat is the hardest piece for me. I could power clean that no problem. It wasn't bad heavy, I just notice that was the weakest link. So, then, 50 front squats...I did most sets of 5's with a few 3-6's. My legs were really shaking at the end. I went light on the drop snatch like you said and I'm glad because my legs were beat. But I felt good and clean with the drop snatches. The slam balls and rowing went well. It felt good to see that I can actually row that fast just not for very long :). Thanks!
Workout:
A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2:30 (85% 1rm for all)
103
B. Front squat; 50 for time @70% 1rm
105, 9:27
C. Drop snatch; 4 reps on the min for 10 min (light load, fast explosive reps)
43
+
10 slam balls (as hard and aggressive as possible)
Row sprint 20 seconds @100%
rest 3 min
x5 sets
25# slam ball, pace 1:40-1:45, approx 90 meters per row
Squat cleans were great practice. Not heavy to get under, but got heavy to front squat. The front squat is the hardest piece for me. I could power clean that no problem. It wasn't bad heavy, I just notice that was the weakest link. So, then, 50 front squats...I did most sets of 5's with a few 3-6's. My legs were really shaking at the end. I went light on the drop snatch like you said and I'm glad because my legs were beat. But I felt good and clean with the drop snatches. The slam balls and rowing went well. It felt good to see that I can actually row that fast just not for very long :). Thanks!
Subscribe to:
Comments (Atom)