Daily score: 7
Workout:
A. Push jerk x3/Split jerk x1; 6 complexes; rest 2 min
93, 98, 103, 108, 108, 108
B1. CTB pull ups; accumulate 6 reps x5; rest 1 min
6,3
B2. Burpees; 10 AFAP x5; rest 2 min
27,26,26,25,26
C. Wall facing hs holds; 90 seconds accumulated x3; rest 2 min
90, 50/40, 55/35
D. Weighted pull up negatives; 5 slow controlled reps x5; rest 3 min
(jump up above and ensure you get to a full hang position)
20# for all
Jerk complex was all good until 108#, then the 2nd and 3rd push jerk got heavy and not as crisp. The split jerks felt easy the whole way through though. CTB...I must have tried about 15 times before I got one! It was like I had forgotten how to do it. Then I got about 4 singles in a row. Failed a couple, got 5 and 6. Rested a minute and then squeaked in three more. Then I kept failing again. I had spent a lot of time on these by then and felt like they were getting worse instead of better so I moved on. Even of the 9 I did, none seemed as powerful or crisp. And there was no way I was going to string any together. Burpees felt like they were going to give me whip lash, lol. Handstands were tough 'cause I was fatigued. The 90 second hold was pretty painful. Some numbness, left hand, gone now. Pull up negatives felt strong. I stayed at 20# because the 5th rep was challenging. Thanks!
Wednesday, November 12, 2014
November 11, 2014
Daily score: 7
A. Deadlift; 6x6; rest 3 min
185, 195, 200, 190, 185, 185
B. KBS; 15 AFAP x5; rest 90 seconds
35#
C. Good morning; 10-12x4; rest 2 min
45x12
55x12
60x10
50x12
D. Barbell hip thrusts; 12-15x4; rest 2 min
85x15
95x15
105x15
110x13
I really pushed the weight on the dead lifts. The 200x6 was pretty darn close to my max for 6. I backed off because I could feel my back curving on the 6th rep. Low back is pretty sore/tight today. KBS were interesting...just because I was trying so hard to go fast and trying to find ways to make each rep shorter. Not sure I've ever focused that much on that. Good mornings are deceiving. I always want to go up in weight but lose form pretty quick when I do. Another good reason for a tight back. I love the hip thrusters. 15 reps got challenging toward the end but felt strong. Thanks!
A. Deadlift; 6x6; rest 3 min
185, 195, 200, 190, 185, 185
B. KBS; 15 AFAP x5; rest 90 seconds
35#
C. Good morning; 10-12x4; rest 2 min
45x12
55x12
60x10
50x12
D. Barbell hip thrusts; 12-15x4; rest 2 min
85x15
95x15
105x15
110x13
I really pushed the weight on the dead lifts. The 200x6 was pretty darn close to my max for 6. I backed off because I could feel my back curving on the 6th rep. Low back is pretty sore/tight today. KBS were interesting...just because I was trying so hard to go fast and trying to find ways to make each rep shorter. Not sure I've ever focused that much on that. Good mornings are deceiving. I always want to go up in weight but lose form pretty quick when I do. Another good reason for a tight back. I love the hip thrusters. 15 reps got challenging toward the end but felt strong. Thanks!
Sunday, November 9, 2014
November 9, 2014
Daily score: 4
Workout:
Row 500m @85%
rest 2 min
x8
2:00
1:58
1:59
2:01
2:04
2:03
2:04
2:03
Bad day all around. And this workout seemed like Everest for some reason. The whole 85% thing had me psyched out but I'm working on it. Actually quite proud that I made it through d/t a mentally weak day. So glad I have this though. Thanks!
2:00
1:58
1:59
2:01
2:04
2:03
2:04
2:03
Bad day all around. And this workout seemed like Everest for some reason. The whole 85% thing had me psyched out but I'm working on it. Actually quite proud that I made it through d/t a mentally weak day. So glad I have this though. Thanks!
November 8, 2014
Daily score: 6
Workout:
A. Strict press; 5x5; rest 2 min
68, 73, 75, 78, 75x4
B. Strict pull ups; amrap in 5 min
18
C1. Negative bar dips; accumulate 10 reps x4; rest 1 min (as slow as
you can take them)
10 x 4
C2. Strict toes to bar; 10 reps x4; rest 1 min
10 x 4
D. Mountain climbers on rings; 20 reps x4; rest 90 seconds
20 x 4
Strict press felt strong. My left arm is lagging a lot less since I've started rolling my shoulders forward at the start. By the 5th set I just couldn't make that 5th rep happen. Strict pull ups: I did one every 20 seconds for the first 4 minutes and then all out the last minute. It felt solid that way. I did the dips on the rings because I don't have any bars to dip on at home. They were tough and I feel tight/sore in the chest today, but went pretty well. Strict toes to bar, I did 4, 3, 3 each set. Felt like good progress, working on pulling the bar down in front of me. Mountain climbers would have been no big deal but something weird kept 'catching' in my right groin when I'd try and throw that leg back. I'd shake it out and start again but it slowed me down. Weird. And that groin is sore today. Not sure what that's about. But thanks anyway! :)
Workout:
A. Strict press; 5x5; rest 2 min
68, 73, 75, 78, 75x4
B. Strict pull ups; amrap in 5 min
18
C1. Negative bar dips; accumulate 10 reps x4; rest 1 min (as slow as
you can take them)
10 x 4
C2. Strict toes to bar; 10 reps x4; rest 1 min
10 x 4
D. Mountain climbers on rings; 20 reps x4; rest 90 seconds
20 x 4
Strict press felt strong. My left arm is lagging a lot less since I've started rolling my shoulders forward at the start. By the 5th set I just couldn't make that 5th rep happen. Strict pull ups: I did one every 20 seconds for the first 4 minutes and then all out the last minute. It felt solid that way. I did the dips on the rings because I don't have any bars to dip on at home. They were tough and I feel tight/sore in the chest today, but went pretty well. Strict toes to bar, I did 4, 3, 3 each set. Felt like good progress, working on pulling the bar down in front of me. Mountain climbers would have been no big deal but something weird kept 'catching' in my right groin when I'd try and throw that leg back. I'd shake it out and start again but it slowed me down. Weird. And that groin is sore today. Not sure what that's about. But thanks anyway! :)
Thursday, November 6, 2014
November 6, 2014
Daily score: 8
Workout:
A1. Deficit deadlift (2"); 5x5; rest 10 seconds
135
A2. Broad jump clusters 1.1.1x5; rest 2 min (jump as far as you can,
land on two feet, no resetting and take off as fast and as far as you
can right into the next jump 3 consecutive times)
done
+
7 rounds for time:
10 DB power snatch 40# (alt arms)
40 double unders
18:16
Ankles felt better this morning. My shins are a little sore though, weird. Nothing serious though. Abs are pretty sore. Deadlifts were uneventful. Maybe could have done a little more weight but that last set was pretty tough. Broad jumps were fine but getting my body to transition quickly from jump to jump was harder than I expected. I love DB power snatches so enjoyed the WOD. I tried to work on my breathing with the double unders...it's a work in progress. I did the last few rounds in calm sets of 10. I was definitely breathing heavy and 7 rounds felt like a lot. I didn't have to break up the snatches but I did fail a couple just cause I pulled weird and didn't jerk. Thanks!
Workout:
A1. Deficit deadlift (2"); 5x5; rest 10 seconds
135
A2. Broad jump clusters 1.1.1x5; rest 2 min (jump as far as you can,
land on two feet, no resetting and take off as fast and as far as you
can right into the next jump 3 consecutive times)
done
+
7 rounds for time:
10 DB power snatch 40# (alt arms)
40 double unders
18:16
Ankles felt better this morning. My shins are a little sore though, weird. Nothing serious though. Abs are pretty sore. Deadlifts were uneventful. Maybe could have done a little more weight but that last set was pretty tough. Broad jumps were fine but getting my body to transition quickly from jump to jump was harder than I expected. I love DB power snatches so enjoyed the WOD. I tried to work on my breathing with the double unders...it's a work in progress. I did the last few rounds in calm sets of 10. I was definitely breathing heavy and 7 rounds felt like a lot. I didn't have to break up the snatches but I did fail a couple just cause I pulled weird and didn't jerk. Thanks!
Wednesday, November 5, 2014
November 5, 2014
Daily score: 7
Workout:
A. Strict press; 6, 6, 6, 4, 4, 4; rest 2 min
65,67,70,72,75,75
B. Static wall facing hs hold; accumulate 90 seconds x5; rest 30 seconds
60/30
50/40
35/30/25
40/26/24
30/35/25
C. Negative single leg tucked body lever eccentrics; 5 reps/side x3;
rest 90 seconds bw sides
5 per side x 3
D. Strict pull ups; amrap in 2 min x3; rest 2 min
6,6,4
E. False grip ring rows; 8-10x3; rest 90 seconds
8 reps x 3
Strict press felt a lot better with that tip to push my shoulders forward and head straight back. I had a pretty steady matched ascent with both arms tonight too. Just felt stronger. However...handstands seemed rough after pressing. And the 30 sec rest was short. I have some numbness in my left hand that started somewhere during the 4th set but I'm sure it will be gone by morning. The negative levers were HARD. I tried to stay as straight as I could while keeping a tucked low back. I felt it mostly in my upper abs. But my arms were even tired by the end of it, from hanging on. Strict pull ups seem hard again. I did two together the first two sets but then was lucky to get one at a time and even failed some (a rep each set) just from needing more recovery. False grip ring rows were fine, learning to position my hands better/quicker. Oh yeah, for some reason my ankles have been really sore the last few days. It's still kinda uncomfortable to jump rope...maybe better tomorrow. Thanks!
Workout:
A. Strict press; 6, 6, 6, 4, 4, 4; rest 2 min
65,67,70,72,75,75
B. Static wall facing hs hold; accumulate 90 seconds x5; rest 30 seconds
60/30
50/40
35/30/25
40/26/24
30/35/25
C. Negative single leg tucked body lever eccentrics; 5 reps/side x3;
rest 90 seconds bw sides
5 per side x 3
D. Strict pull ups; amrap in 2 min x3; rest 2 min
6,6,4
E. False grip ring rows; 8-10x3; rest 90 seconds
8 reps x 3
Strict press felt a lot better with that tip to push my shoulders forward and head straight back. I had a pretty steady matched ascent with both arms tonight too. Just felt stronger. However...handstands seemed rough after pressing. And the 30 sec rest was short. I have some numbness in my left hand that started somewhere during the 4th set but I'm sure it will be gone by morning. The negative levers were HARD. I tried to stay as straight as I could while keeping a tucked low back. I felt it mostly in my upper abs. But my arms were even tired by the end of it, from hanging on. Strict pull ups seem hard again. I did two together the first two sets but then was lucky to get one at a time and even failed some (a rep each set) just from needing more recovery. False grip ring rows were fine, learning to position my hands better/quicker. Oh yeah, for some reason my ankles have been really sore the last few days. It's still kinda uncomfortable to jump rope...maybe better tomorrow. Thanks!
Tuesday, November 4, 2014
November 4, 2014
Daily score: 8
Workout:
A. Squat clean; 10 singles @85+% 1rm; rest 2 min (focus on a tight
catch and not losing bottom tension)
108,108, 113, 113, 113, failed 118, 113, 113, 113, 113, 118
B. Front squat @33x1; 4-5x5; rest 2 min (tension in the pause)
65x5
70x5
75x5
80x5
85x5
C. Rear foot elevated unloaded paused split squat jumps; 5 reps/leg
x4; rest 1 min bw legs (pause at the bottom of the squat and then
explode out as fast as possible)
5repsx 4
+
5 sets:
10 power snatch 55#
10 bar facing burpees
rest 1 min bw sets
Workout:
A. Squat clean; 10 singles @85+% 1rm; rest 2 min (focus on a tight
catch and not losing bottom tension)
108,108, 113, 113, 113, failed 118, 113, 113, 113, 113, 118
B. Front squat @33x1; 4-5x5; rest 2 min (tension in the pause)
65x5
70x5
75x5
80x5
85x5
C. Rear foot elevated unloaded paused split squat jumps; 5 reps/leg
x4; rest 1 min bw legs (pause at the bottom of the squat and then
explode out as fast as possible)
5repsx 4
+
5 sets:
10 power snatch 55#
10 bar facing burpees
rest 1 min bw sets
11:55 (round times: 1:26, 1:39, 1:36, 1:37, 1:33)
My calves were tight and sore during warm up with double unders. I focused on keeping tension in the catch on the cleans and only lost it once but was able to get up. I'm catching high and riding it down...basically I can still power clean more than I can clean. I failed the 118 rep because I was thinking too many adjustments at once. Front squats were awesome...really hard for me to hold in the bottom and challenging for breathing with that long of a tempo too...but good because I can feel how much room I have to improve :). I only felt close to compromise on the last rep at 85. Split squat jumps were fine...hard even without weight to get much air. The WOD pushed me breathing wise but with the minute rest I was able to go unbroken and push each round. The first round I did regular burpees and then remembered they were supposed to be bar facing and did them that was for the rest. Some of the power snatching wasn't pretty but it was good practice. Thanks!
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