February 9, 2015

Daily score: 7

Workout:

A. Squat clean; build to a max

128

B. Push jerk; 5x5; rest 2 min

83, 88, 103, 108, 113

+
7 min amrap:
squat clean and jerk @88% 1rm

12 at 113#

rest 3 min
Row 500m for time

1:45

128 was crisp and easy for the squat clean.  Nearly got 133 on the first try, got under it easy, stalled out halfway up on the front squat.  Tried about 5 times but they got farther not closer.  Got under all of them.  Push jerk felt great.  Shoulda started heavier.  AMRAP was fun, jerks were easy.  It was the front squat that was hard.  Rowing...I just hate going all out, lol.  I am happy with my effort and time though.  Gave it my all.  The 3 min rest went fast.  Thanks!

February 7, 2015

Daily score: 7

Workout:


A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2 min

103, 108 x 4

B. Front squat; 5x5; rest 2 min

75,85,90,90,95

+
For time
100 wall balls
100 double unders
50 wall balls
50 toes to bar

21:08

Front squat part of squat cleans felt heavy today.  And they were making me light headed after the 3rd rep.  Good form practice though.  Front squats were fine.  Working on depth and keeping chest up.  The WOD was icky...I just am not speed with wall balls.  Double unders are improving...did sets of 15.    Toe to bar started as sets of 3 until the last 15 then I was down to singles.  Thanks!

February 5, 2015

Daily score: 5 (worked last night and back on tonight)

Workout:

A. Shrimp squats; accumulate 15 reps/side (film them)

Check

B. Bench pistols (as low as you can take them) @3030; accumulate 15
reps/side (film)

Check 

+
7 sets:
8 CTB pull ups AFAP
12 burpees AFAP
rest 90 seconds bw sets

1:45 (3), 1:11 (5), 1:43 (5), 2:00 (3),  2:00 (3), 2:35 (2),  4:33 (1)
- number in parentheses is the number of unbroken ctb in the set

Shrimp squats were tough. I had a hard time going to the ground without the one abmat and still making it back up. 2 mats was easy.  Harder on the right leg than the left. Hard part was the initial ascent.  Bench pistols were fine...it was the tempo that was hard. I was hoping to go lower but I usually do pistols by bouncing out of the bottom. Very different with the tempo. And again, harder on right leg. WOD was fine, fun. But man did ctb fatigue. By round 7 is was doing singles, where round 2 and 3 I got sets of 5.  Thanks!

February 4, 2015

Daily score: 7

Workout:

A. Clean grip deadlift; build to a tough single
213

B. Snatch grip RDL @5020; 4-5x5; rest 2 min
83 x 5 for all 5 sets

C. Single leg RDL; 6-8x3/leg; rest 1 min bw legs
43 x 8
53 x 8
63 x 8

D. Barbell glute bridges; 12-15x4; rest 90 seconds
113 x 14
123 x 14
143 x 14
153 x 14

E. Arch body holds; 30 seconds unbroken x6; rest 75 seconds

30 x 6

Clean grip DL at 213 was just slipping out of my left hand after I was fully extended so I stopped there.  Snatch grip RDLs, I stayed at 83 because that was my grip limit too.  These felt like a great stretch too.  Barbell glute bridges felt really easy because I didn't feel like I had far to move the bar.  Easier than hip thrusters.  Arch body holds were easy too.  Good day, thanks!

February 3, 2015

Daily score: 7

Workout:


Airdyne sprint 20 seconds @100% effort
slow spin recover 1:10
x6
+
slow spin 5 min
+
Airdyne sprint 20 seconds @100% effort
slow spin recover 1:10
x6
+
Weighted bear crawl (drag a harness)
30 seconds continuous
rest 90 seconds
x5

50/75/100/100/100#

I still hate the airdyne bike.  It feels so quad dominant and also like I can't move my arms as far as I want.  Lol, it's like how I feel about being strapped into the rower...cardio in a trap.  Oh well...it's uncomfortable so it must be doing something...changing something for the better.  So I did my best, definitely gave it 100%, hair flying from the breeze.  Again, no idea of distance since screen doesn't work.  Weighted bear crawls were really fun.  I used a weight belt with a chain and pulled a sled with weight on it...is that an acceptable way of doing it?  It was hard on my legs and just hard in general but I didn't feel it much in the shoulders.  And my knees feel back to normal and I think the wripped up hand is healing nicely too.  Thanks!

February 1, 2015

Daily score: 6

Workout:

A. Squat snatch; 12 singles @82+% 1rm; rest 90 seconds

all at 83#

B. Front squat; build to a 3rm

135

+
21-15-9
Deadlift 155#
box jumps 24"

4:40

+
airdyne 5 min for max calories

My legs and knees were kinda aching going into this workout.  I also have a torn up left hand that made gripping the bar a pain.  I stayed at 83# on the snatches just to focus on technique.  I still accidently power snatched a couple but it was quality practice.  The 135 front squat x 3 wasn't necessarily pretty, knees came in and upper back curved a bit, but it was legit.  I love this wod, remember doing it before.  Did it all unbroken.   No rest.  Box jumps weren't necessarily fast.  I stepped down.  The worst was my grip on the DLs.  Our air dyne computer doesn't work.  I did the 5 mins but don't know how many cals.  I think it was a good recovery for my legs though.  Thanks!

January 30, 2015

Daily score: 6

Workout:



A. Strict pull ups; 30 for time

8:42

B. CTB tech work (up to 50 reps total)

50 reps

C. Protraction circuit - 3 rounds

x3

+
6 rounds for time:
10 OHS 55#
10 calories row
40 double unders

17:25

+
mobility 15 min

Strict pull ups felt good.  I did a triple then a double but then was too fatigued to do more than singles from then out.  CTB work was really good.  I worked through a bunch of different kips and was hitting 3 to 4 in a row consistently and got one set of 5.  The WOD had me sucking wind by the end.  Felt good.  Did all the OHS unbroken pretty easily.  Working on keeping my chest up and armpits forward. Row was the rest.  I made a couple sets of 20 DUs.  Still working on the breathing.  It's funny but I just realized if I swing the rope faster I'll get more done before I have to stop to catch my breath.  That helped, lol.  Thanks!