Daily score: 6
Workout:
Row 500m @100% effort
rest 10 min
x3
1:52
1:54
1:52
+
mobility 30 min
I hate rowing. I hate 100% effort. Thanks.
Sunday, December 14, 2014
December 13, 2014
Daily score: 7
Workout:
A. Squat snatch tech work (10-20 singles)
Worked up to 83#
B. Split jerk tech work (10-15 singles)
Worked up to 145 a 5# PR
C. Back squats; 10-12x5; rest 90 seconds (work on sequencing of squat)
45x10
55x10
60x10
55x10
50x10
D. Rear foor elevated DB split squats @44x1; 4-5x5; rest 90 seconds bw legs
10x5
18x4
18x4
18x4
18x4
+
7 rounds for time:
7 toes to bar
7 power snatch 55#
9:53
145# Split jerk
10 rep squats with new form/tips
Snatch practice useful as always. I haven't split jerked in awhile and it was feeling so good, I went heavy and PR'd without any drama. Back squats were rough. I'm really working on going low and keeping my hips under the bar and chest up. You can see in the video that even with light weight by rep 7/8 I start to lift my butt back and have a hard time correcting it. DB split squats were hard because of the 4 second hold in the bottom and my legs were tired. Went light and they were still challenging. The WOD was fine, couldn't string T2B together today so I had to double kip all of them. My grip was smoked. Thanks!
Workout:
A. Squat snatch tech work (10-20 singles)
Worked up to 83#
B. Split jerk tech work (10-15 singles)
Worked up to 145 a 5# PR
C. Back squats; 10-12x5; rest 90 seconds (work on sequencing of squat)
45x10
55x10
60x10
55x10
50x10
D. Rear foor elevated DB split squats @44x1; 4-5x5; rest 90 seconds bw legs
10x5
18x4
18x4
18x4
18x4
+
7 rounds for time:
7 toes to bar
7 power snatch 55#
9:53
145# Split jerk
10 rep squats with new form/tips
Snatch practice useful as always. I haven't split jerked in awhile and it was feeling so good, I went heavy and PR'd without any drama. Back squats were rough. I'm really working on going low and keeping my hips under the bar and chest up. You can see in the video that even with light weight by rep 7/8 I start to lift my butt back and have a hard time correcting it. DB split squats were hard because of the 4 second hold in the bottom and my legs were tired. Went light and they were still challenging. The WOD was fine, couldn't string T2B together today so I had to double kip all of them. My grip was smoked. Thanks!
Saturday, December 13, 2014
December 11, 2014
Daily score: 6
Workout:
A. Clean grip RDL's; 6-8x5; rest 2 min
73 x 8
93 x 8
103 x 8
113 x 6
113 x 6
B. Sumo stance good morning; 12-15x3; rest 90 seconds
53 x 15
63 x 12
63 x 12
C. KBS; 15 unbroken heavy russian swings x4; rest 2 min
62#KB
+
15 burpees AFAP
Row sprint 30 seconds @100%
rest 3 min
x6 sets
Workout:
A. Clean grip RDL's; 6-8x5; rest 2 min
73 x 8
93 x 8
103 x 8
113 x 6
113 x 6
B. Sumo stance good morning; 12-15x3; rest 90 seconds
53 x 15
63 x 12
63 x 12
C. KBS; 15 unbroken heavy russian swings x4; rest 2 min
62#KB
+
15 burpees AFAP
Row sprint 30 seconds @100%
rest 3 min
x6 sets
136, 138, 137, 143, 137, 139m
This was the first time I've done RDLs not as single leg. Again I felt myself shifting the work to the right and tried to correct that. Sumo stance good mornings were the same issue and felt a little awkward because of the stance. The KB swings were challenging the last 3 reps. Next week I'll try the 70#. I just know with that one 12 reps is close to my max. The WOD was tougher than I thought it would be just because of how long it took, how many rounds. But it felt solid. Thanks!
Wednesday, December 10, 2014
December 10, 2014
Daily score: 4
Workout:
A. Front rack jerk grip sotts press; 5x5; rest 90 seconds
43,48,53,58,58
B1. Bent knee hollow body hold; 30 seconds x5; rest 30 seconds
30 x 5
B2. Arch body hold; 30 seconds x5; rest 30 seconds
30 x 5
B3. Turkish get ups; 3 slow controlled perfect reps/side x5; rest 3 min
26# KB, 6 x 5
C. L-sit holds; 30 seconds x5; rest 2 min
30 x 5 (each 30 divided into 3 tries)
D. DB side bends; 12-15x4; rest 2 min
25 x15
35 x 15
40 x 15
45 x 15
Sotts press was more about balance than the weight. Although the 58# was a little heavy for the 5th rep. The hollow and arch body holds were easy enough. Turkish get ups were kinda challenging, it's been awhile. Left arm is weaker but right shoulder is less stable. L-sit holds still suck, longest I got was 13 seconds. I liked the DB side bends...I have a suspicion I will be sore from them though. Thanks!
Workout:
A. Front rack jerk grip sotts press; 5x5; rest 90 seconds
43,48,53,58,58
B1. Bent knee hollow body hold; 30 seconds x5; rest 30 seconds
30 x 5
B2. Arch body hold; 30 seconds x5; rest 30 seconds
30 x 5
B3. Turkish get ups; 3 slow controlled perfect reps/side x5; rest 3 min
26# KB, 6 x 5
C. L-sit holds; 30 seconds x5; rest 2 min
30 x 5 (each 30 divided into 3 tries)
D. DB side bends; 12-15x4; rest 2 min
25 x15
35 x 15
40 x 15
45 x 15
Sotts press was more about balance than the weight. Although the 58# was a little heavy for the 5th rep. The hollow and arch body holds were easy enough. Turkish get ups were kinda challenging, it's been awhile. Left arm is weaker but right shoulder is less stable. L-sit holds still suck, longest I got was 13 seconds. I liked the DB side bends...I have a suspicion I will be sore from them though. Thanks!
December 9, 2014
Daily score: 3
Workout:
A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)
20 reps from 53-73 pounds
B. Zombie squats; 10-12x5; rest 2 min
45 x 12
45 x 10
45 x 10
45 x 10
45 x 10
C1. Good mornings; 12-15x3; rest 1 min
45 x 15
55 x 15
60 x 15
C2. Weighted back extensions @2222; 6-8x3; rest 3 min
5 x 8
8 x 8
10 x 8
D. Barbell hip thrusts; 12-15x3; rest 2 min
95 x 15
105 x12
105 x 12
Snatching felt good, seems like it's been awhile. It was good to get a chance to practice Burgener's tips. I definitely have not been rotating my armpits forward because that feels different and is a hard habit to change. But it feels way more stable. Zombie squats...yes, they were light. I was not feeling well but still really needed to lift so I knew it wouldn't be a heavy day...but wow. Doing those correctly like Burgener wanted with chest up and hips under the bar...they were challenging at 45#. Good mornings went fine but I definitely noticed that I shift to my right leg and have to focus on using my left side too. Back extensions were harder than I expected. Barbell hip thrusts felt good. Thanks!
Workout:
A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)
20 reps from 53-73 pounds
B. Zombie squats; 10-12x5; rest 2 min
45 x 12
45 x 10
45 x 10
45 x 10
45 x 10
C1. Good mornings; 12-15x3; rest 1 min
45 x 15
55 x 15
60 x 15
C2. Weighted back extensions @2222; 6-8x3; rest 3 min
5 x 8
8 x 8
10 x 8
D. Barbell hip thrusts; 12-15x3; rest 2 min
95 x 15
105 x12
105 x 12
Snatching felt good, seems like it's been awhile. It was good to get a chance to practice Burgener's tips. I definitely have not been rotating my armpits forward because that feels different and is a hard habit to change. But it feels way more stable. Zombie squats...yes, they were light. I was not feeling well but still really needed to lift so I knew it wouldn't be a heavy day...but wow. Doing those correctly like Burgener wanted with chest up and hips under the bar...they were challenging at 45#. Good mornings went fine but I definitely noticed that I shift to my right leg and have to focus on using my left side too. Back extensions were harder than I expected. Barbell hip thrusts felt good. Thanks!
Sunday, December 7, 2014
December 7, 2014
Daily score: 5
Workout:
A. Weighted eccentric only pull ups @41A1; 1.1.1x7; rest 15 sec/rest 2
min (increase weight from last week)
35, 40, 44, 46.5, 49, 46.5, 44
B1. Bent over barbell rows; 3-5x5; rest 1 min
90x5
95x3
95x3
90x3
85x5
B2. Planche lean holds; accumulate 40 seconds x5; rest 1 min
increments of 10-20 seconds: 40 x 5
C1. Skin the cats; 10 reps x5; rest 30 seconds (if you can't do these,
do ring rows)
10 x 2
6 x 3
C2. FLR on rings; 40 seconds x5; rest 30 seconds
40 x 5 unbroken
D. Strict knee raises @41x2; accumulate 40 perfect reps
40
+
yoga/stretching 20 min
Eccentric pull ups were way easier this week. I think because last week my upper body was so sore when I did them. The last couple reps were pretty tough though. Barbell rows and planche leans went fine. I got a few longer lean holds so that was good. I can do the skin the cats but the challenge is getting fulling extended and then coming back, it's the re-engagement before the return flip that was the hard part. I cut the reps down on the last 3 sets because I was getting super nauseated. Lame, I know. Once it started I could seem to get it to go away. But I enjoyed the challenge of them and didn't want to stop. FLR was good. Knee raises I did in sets of 5 until 30 and then broke into 3's in order to keep the tempo legit. Thanks!
Workout:
A. Weighted eccentric only pull ups @41A1; 1.1.1x7; rest 15 sec/rest 2
min (increase weight from last week)
35, 40, 44, 46.5, 49, 46.5, 44
B1. Bent over barbell rows; 3-5x5; rest 1 min
90x5
95x3
95x3
90x3
85x5
B2. Planche lean holds; accumulate 40 seconds x5; rest 1 min
increments of 10-20 seconds: 40 x 5
C1. Skin the cats; 10 reps x5; rest 30 seconds (if you can't do these,
do ring rows)
10 x 2
6 x 3
C2. FLR on rings; 40 seconds x5; rest 30 seconds
40 x 5 unbroken
D. Strict knee raises @41x2; accumulate 40 perfect reps
40
+
yoga/stretching 20 min
Eccentric pull ups were way easier this week. I think because last week my upper body was so sore when I did them. The last couple reps were pretty tough though. Barbell rows and planche leans went fine. I got a few longer lean holds so that was good. I can do the skin the cats but the challenge is getting fulling extended and then coming back, it's the re-engagement before the return flip that was the hard part. I cut the reps down on the last 3 sets because I was getting super nauseated. Lame, I know. Once it started I could seem to get it to go away. But I enjoyed the challenge of them and didn't want to stop. FLR was good. Knee raises I did in sets of 5 until 30 and then broke into 3's in order to keep the tempo legit. Thanks!
Saturday, December 6, 2014
December 6, 2014
Daily score: 3
Workout:
A. Power clean; build to a tough single
123
B1. TnG power snatch; 5 reps x5; rest 10 sec
63
B2. 5 high box jumps x5; rest 2 min
30 inch
+
15 min amrap:
15 KBS 2 pood (russian)
30 double unders
6 + 100m
Power clean uneventful. Snatch/box jumps felt good. Working on not raising my butt so fast on the pull and getting my armpits forward overhead, like Burgener instructed. I was feeling a hint of the 'jumper's knee' prior to the WOD and thought it wise not to double under. So I did the KBS and the 250m rows. It was tough. Knee is just a faint soreness.
Workout:
A. Power clean; build to a tough single
123
B1. TnG power snatch; 5 reps x5; rest 10 sec
63
B2. 5 high box jumps x5; rest 2 min
30 inch
+
15 min amrap:
15 KBS 2 pood (russian)
30 double unders
6 + 100m
Power clean uneventful. Snatch/box jumps felt good. Working on not raising my butt so fast on the pull and getting my armpits forward overhead, like Burgener instructed. I was feeling a hint of the 'jumper's knee' prior to the WOD and thought it wise not to double under. So I did the KBS and the 250m rows. It was tough. Knee is just a faint soreness.
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