Daily score: 5 (did after working night shift)
Workout:
A. Push press; 5x5; rest 2 min
75, 80, 85, 90, 95
B. Hanging L holds; 45 seconds x5; rest 90 sec
Done in pieces, I got one 25 second hold. Most were 10-15.
+
21-15-9
burpees
box jumps 20" (step down)
knees to elbow
9:22
Push press felt super easy until 95. I even attempted one more set at 100 because I felt the 75 was more of a warm up, but I only got 3 reps at 100. Hanging L-holds fatigued really fast for me today. I got a 25 second and then a couple 20s and then it was really hard to even get 15 after that. I recruited a friend to do the WOD with me and she pushed me which was good. Knees to elbow actually felt harder than toe to bar for some reason. But I did sets of mostly 4-5. I was expecting to be really sore from yesterday, especially after taking a week off. My legs were sore but survived today just fine. Thanks!
Thursday, January 15, 2015
Tuesday, January 13, 2015
January 13, 2015
Daily score: 9
Workout:
A. Power snatch; build to a max
93
B. Front squat; build to a max
140
+
15 min amrap:
15 thrustesr 75#
15 power clean 95#
3+1
Power snatching felt off today and I was so pumped for it. It is just crazy how when you ask me to power now I want to squat and when you ask me to squat sometimes I can't help but power. But even aside from that, I was jumping all over the place, feet going wide, and felt like I was less than efficient. The front squat felt good though. A little wobble in on the left knee but other than that is was legit, good depth and not too bad at keeping thc chest upright. The WOD was as I expected, rough. I recruited one of our members to join me, some new fire fighter dude. So at least I had company. I did the firtst set of thrusters 8 then 7 then broke the rest up in 5's. The cleans I just plucked through one by one without rest. It was cold and my chest was on fire. But it felt great to be back at it and suffer and push. Of course I'm thinking how I could have done better, more, faster. Looking forward to tomorrow. Thanks!
Workout:
A. Power snatch; build to a max
93
B. Front squat; build to a max
140
+
15 min amrap:
15 thrustesr 75#
15 power clean 95#
3+1
Power snatching felt off today and I was so pumped for it. It is just crazy how when you ask me to power now I want to squat and when you ask me to squat sometimes I can't help but power. But even aside from that, I was jumping all over the place, feet going wide, and felt like I was less than efficient. The front squat felt good though. A little wobble in on the left knee but other than that is was legit, good depth and not too bad at keeping thc chest upright. The WOD was as I expected, rough. I recruited one of our members to join me, some new fire fighter dude. So at least I had company. I did the firtst set of thrusters 8 then 7 then broke the rest up in 5's. The cleans I just plucked through one by one without rest. It was cold and my chest was on fire. But it felt great to be back at it and suffer and push. Of course I'm thinking how I could have done better, more, faster. Looking forward to tomorrow. Thanks!
Sunday, January 4, 2015
January 4, 2015
Daily score: 5 (sore quads, neck)
Workout:
A. Headstand hold tech work 15 min
5, 1 minute headstands, no failures
B. Protraction circuit (will email separately - 3 rounds)
done
C. CTB pull ups - 50 for time
27:00
+
15 deadlift 125#
row 500m @85%
rest 2 min
x5 sets
each set right under 3 mins, all unbroken
+
mobility 30 min
shoulders, hips
Headstands felt solid today. The frog stands in the protraction circuit went well too, I broke on one but just for a second. The protraction circuit felt great and was a wonderful thing to do before the CTB. But the kneeling curling into the belly button thing was awkward. CTB: I did 50. It took forever but was a learing process. They are all a little different and I am still learning how to do them most efficiently. But the good news is my shoulders and everything else felt good. The WOD I felt should have been easy but my shoulders were tired and hard to keep retracted and my legs are still kinda spent from yesterday. Tonight my neck feels super tight and quads are still sore from Karen. I'll live. Thanks!
Workout:
A. Headstand hold tech work 15 min
5, 1 minute headstands, no failures
B. Protraction circuit (will email separately - 3 rounds)
done
C. CTB pull ups - 50 for time
27:00
+
15 deadlift 125#
row 500m @85%
rest 2 min
x5 sets
each set right under 3 mins, all unbroken
+
mobility 30 min
shoulders, hips
Headstands felt solid today. The frog stands in the protraction circuit went well too, I broke on one but just for a second. The protraction circuit felt great and was a wonderful thing to do before the CTB. But the kneeling curling into the belly button thing was awkward. CTB: I did 50. It took forever but was a learing process. They are all a little different and I am still learning how to do them most efficiently. But the good news is my shoulders and everything else felt good. The WOD I felt should have been easy but my shoulders were tired and hard to keep retracted and my legs are still kinda spent from yesterday. Tonight my neck feels super tight and quads are still sore from Karen. I'll live. Thanks!
Saturday, January 3, 2015
January 3, 2015
Daily score: 7
Workout:
A. Squat snatch tech work (build up to a tough single and film and put
vid on the blog)
98, 5# PR
B. Split jerk tech work (same as A)
148, 3# PR
C. Back squat; build to a 5rm
105
+
For time:
150 wall balls (9:22)
90 double unders (2:51)
13:13 (14# WB)
Snatching felt solid today. So pleased with the PR. Power snatched the 98 twice right around parallel before the rep I posted. Split jerk was a little wobbly in the core and right arm. Sore abs and kinda stiff right shoulder today. But I didn't fail any reps, didn't attempt more than 148 either. Squats were sadly light but legit form. I sooooo hate wall balls. Thought I was going to do better this time with Karen but still in the 9 minute range. I did sets of 25 until 75 then 10-15 after that. Alone in the gym. Could hardly jump immediately after. Did du's in sets of 10-15. No tripping, just sucking wind. Thanks!
Workout:
A. Squat snatch tech work (build up to a tough single and film and put
vid on the blog)
98, 5# PR
B. Split jerk tech work (same as A)
148, 3# PR
C. Back squat; build to a 5rm
105
+
For time:
150 wall balls (9:22)
90 double unders (2:51)
13:13 (14# WB)
Snatching felt solid today. So pleased with the PR. Power snatched the 98 twice right around parallel before the rep I posted. Split jerk was a little wobbly in the core and right arm. Sore abs and kinda stiff right shoulder today. But I didn't fail any reps, didn't attempt more than 148 either. Squats were sadly light but legit form. I sooooo hate wall balls. Thought I was going to do better this time with Karen but still in the 9 minute range. I did sets of 25 until 75 then 10-15 after that. Alone in the gym. Could hardly jump immediately after. Did du's in sets of 10-15. No tripping, just sucking wind. Thanks!
Thursday, January 1, 2015
January 1, 2015
Daily score: 6
Workout:
A. Clean grip deadlift; build to a tough 5
93
B. Sumo stance good morning; 12-15x4; rest 90 seconds
58 x 15
63 x 12
63 x 13
63 x 12
C. KBS; 15 unbroken heavy russian swings x5; rest 2 min
70# x 15 all 5 sets
+
20 min amrap:
500m row
15 burpees
5 + 100m
Stayed up too late last night and was feeling a little slow but things went okay. Maybe could have push the DL a little higher but back and grip were giving a bit. Sumo good mornings are definitely tough on the hips and butt...harder to externally rotate. I went heavier on the KB swings and they felt solid. Neck feels tight tonight though. WOD was all good...probably should have rowed harder. Thanks!
Workout:
A. Clean grip deadlift; build to a tough 5
93
B. Sumo stance good morning; 12-15x4; rest 90 seconds
58 x 15
63 x 12
63 x 13
63 x 12
C. KBS; 15 unbroken heavy russian swings x5; rest 2 min
70# x 15 all 5 sets
+
20 min amrap:
500m row
15 burpees
5 + 100m
Stayed up too late last night and was feeling a little slow but things went okay. Maybe could have push the DL a little higher but back and grip were giving a bit. Sumo good mornings are definitely tough on the hips and butt...harder to externally rotate. I went heavier on the KB swings and they felt solid. Neck feels tight tonight though. WOD was all good...probably should have rowed harder. Thanks!
December 31, 2014
Daily score: 6
Workout:
A. Front rack jerk grip sotts press; 5, 5, 5, 3, 3, 3; rest 90 seconds
58, 58, 58, 63, 68, 73
B1. Bent knee hollow body hold; 45 seconds x6; rest 30 seconds
done
B2. Arch body hold; 45 seconds x6; rest 30 seconds
done
B3. Turkish get ups; 4 slow controlled perfect reps/side x6; rest 3 min
26#
C. Hanging L holds; 45 seconds x5; rest 90 sec
one 20 second hold, mostly 10's
D. 100 sit ups for time
2:54
I always love the sotts press. Feels like a challenge on so many levels. The reps at 73 were wobbling but the rest were really solid. The B series takes forever and the 45 second holds are moderately challenging. It's the turkish get ups that get kinda tough. Again, right shoulder is more stiff but left arm is weaker. Abs were tired by the L-sits. Everything was tired. I had a hard time getting my right shoulder/lat engaged in a comfortable and strong position. I only did 4 sets because the shoulder was starting to fell sore. It is fine this morning however. Sit ups were fine. Had no trouble doing them all unbroken...thinking I could have done them faster. I paced, as usual. Thanks!
Workout:
A. Front rack jerk grip sotts press; 5, 5, 5, 3, 3, 3; rest 90 seconds
58, 58, 58, 63, 68, 73
B1. Bent knee hollow body hold; 45 seconds x6; rest 30 seconds
done
B2. Arch body hold; 45 seconds x6; rest 30 seconds
done
B3. Turkish get ups; 4 slow controlled perfect reps/side x6; rest 3 min
26#
C. Hanging L holds; 45 seconds x5; rest 90 sec
one 20 second hold, mostly 10's
D. 100 sit ups for time
2:54
I always love the sotts press. Feels like a challenge on so many levels. The reps at 73 were wobbling but the rest were really solid. The B series takes forever and the 45 second holds are moderately challenging. It's the turkish get ups that get kinda tough. Again, right shoulder is more stiff but left arm is weaker. Abs were tired by the L-sits. Everything was tired. I had a hard time getting my right shoulder/lat engaged in a comfortable and strong position. I only did 4 sets because the shoulder was starting to fell sore. It is fine this morning however. Sit ups were fine. Had no trouble doing them all unbroken...thinking I could have done them faster. I paced, as usual. Thanks!
December 30, 2014
Daily score: 7
Workout:
A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)
Worked up to 88#.
B. Zombie squats; 8, 4, 8, 4, 8, 4; rest 2 min
55, 65, 55, 75, 55, 80
C1. Good mornings; 12-15x5; rest 1 min
58 x 15
63 x 15
68 x 15
73 x 12
68 x 12
C2. Weighted back extensions @2222; 6-8x5; rest 3 min
10 x 8
18 x 6
18 x 7
18 x 6
18 x 6
D. Barbell hip thrusts; 12-15x5; rest 2 min
Workout:
A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)
Worked up to 88#.
B. Zombie squats; 8, 4, 8, 4, 8, 4; rest 2 min
55, 65, 55, 75, 55, 80
C1. Good mornings; 12-15x5; rest 1 min
58 x 15
63 x 15
68 x 15
73 x 12
68 x 12
C2. Weighted back extensions @2222; 6-8x5; rest 3 min
10 x 8
18 x 6
18 x 7
18 x 6
18 x 6
D. Barbell hip thrusts; 12-15x5; rest 2 min
110 x 13
110 x 13
110 x 13
110 x 12
110 x 12
Snatching was productive today. Feeling a bit more crisp. Every now and then all the parts come together. Zombie squats are improving. Its slow but I'm feeling the movement pattern solidify. I did a solid good rep front squat in warm up at 105. Good mornings felt strong so I went heavier, but the 73# reps were pusshing it for my back. Back extensions felt heavier this week though and it took a minute for my low back to quit burning when done. Hip thrusts are fine, definitey my all out effort on the last rep. Thanks!
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