Daily score: 7
Workout:
A. Deadlift; 5, 5, 3, 3; rest 2 min
193, 213, 223, 233
B. Power snatch; 10 singles @80% 1rm; rest 2 min
At 78#
C1. TnG power clean; 10, 10, 10, 10, 10; rest 1 min
C2. Bench press; 10-12x5; rest 1 min
93/65x12
78/70x12
78/70x12
78/70x12
78/70x12
D. Hollow body rock; amsap x4; rest 2 min
38,34,35,30
+
Row sprint 30 seconds @100%
rest 3 min
x5
144m
141
147
149
147
Deadlifts felt great. Pretty sure 233x3 is a PR. Snatching felt light and lots of rest. Was weird to power snatch after working on squat snatching so much. The PC/bench combo was challenging. The first set of 10 power cleans at 93 felt a little heavy and I got slower than what was real tnG. So I went down in weight. One of our coaches was watching and mentioned how slow and controlled I lower the bar back to the ground even at the lighter weight. So I tried to work on passively lowering the bar and moving faster. This is obviously hard for me because it involves the word 'fast'. Bench felt great. I worked for reps 11 and 12. HB rocks were legit form and tough. Rowing was fine...hard to go all out as usual. Thanks!
Wednesday, March 11, 2015
Tuesday, March 10, 2015
March 10, 2015
Daily score: 7
Workout:
A. Squat snatch; 8 singles @84% 1rm; rest 90 seconds
83#
B1. Back squat; 5, 5, 5, 3, 3, 3; rest 1 min
125, 125, 125, 135, 145, 150
B2. Weighted pull up clusters 1.1.1.1.1x6; rest 20 sec/rest 1 min
5, 7.5, 7.5, 5, 5, 5#
+
For time:
30 squat clean @70% 1rm
30 CTB pull ups
30 burpees
15:40 (8:10, 4: 45, 2:45)
Snatch work felt good. Didn't come close to any fails, feeling lighter. Back squats however felt heavy, the third set of 125 was rough. 150 x 3, third rep was kinda slow/ugly. Pull ups felt heavier today too...I started at just 5# and planned to go up. But at 7.5 the last couple reps were getting a little shy of locking out all the way so I went back down to 5. I feel heavier this week though, lol, I think I gained 2.5# bodyweight since last week doing these! The WOD was fun. I'm glad I read the small print because I had been thinking power cleans which would have been much easier. But the squat cleans made it tough...I did all singles. Singles and doubles on the CTB. Thanks!
Workout:
A. Squat snatch; 8 singles @84% 1rm; rest 90 seconds
83#
B1. Back squat; 5, 5, 5, 3, 3, 3; rest 1 min
125, 125, 125, 135, 145, 150
B2. Weighted pull up clusters 1.1.1.1.1x6; rest 20 sec/rest 1 min
5, 7.5, 7.5, 5, 5, 5#
+
For time:
30 squat clean @70% 1rm
30 CTB pull ups
30 burpees
15:40 (8:10, 4: 45, 2:45)
Snatch work felt good. Didn't come close to any fails, feeling lighter. Back squats however felt heavy, the third set of 125 was rough. 150 x 3, third rep was kinda slow/ugly. Pull ups felt heavier today too...I started at just 5# and planned to go up. But at 7.5 the last couple reps were getting a little shy of locking out all the way so I went back down to 5. I feel heavier this week though, lol, I think I gained 2.5# bodyweight since last week doing these! The WOD was fun. I'm glad I read the small print because I had been thinking power cleans which would have been much easier. But the squat cleans made it tough...I did all singles. Singles and doubles on the CTB. Thanks!
Monday, March 9, 2015
March 8, 2015
Daily score: 8
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
all around 90-95m
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
done
Felt fine today since 15.2 was a brief event for me. Do I even need to say I hate the AD anymore? Lol. Thanks!
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
all around 90-95m
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
done
Felt fine today since 15.2 was a brief event for me. Do I even need to say I hate the AD anymore? Lol. Thanks!
March 7, 2015
Daily score: 6
Workout:
15.2
38
Clearly not a great performance for me...short and sweet. I have to say though, last year I couldn't do CTB at all so I am getting fitter. The OHS's were fine. I did the 1st set of 10 CTB as double and the second as singles and just ran out of time. I'm sure if I had really hustled I could have squeezed two more in but it is what it is. It was fun. Thanks!
Workout:
15.2
38
Clearly not a great performance for me...short and sweet. I have to say though, last year I couldn't do CTB at all so I am getting fitter. The OHS's were fine. I did the 1st set of 10 CTB as double and the second as singles and just ran out of time. I'm sure if I had really hustled I could have squeezed two more in but it is what it is. It was fun. Thanks!
Thursday, March 5, 2015
March 4, 2015
Daily score: 5
Workout:
A. Deadlift; 5x5; rest 2 min
183, 193, 203, 208, 208
B. Clean pulls; 5x5; rest 2 min
123, 128, 128, 123, 123
C1. TnG power clean; 10, 10, 10; rest 30 sec
83, 83, 83
C2. Push jerk; 10, 10, 10; rest 1 min
68, 68, 68
D. Hollow body rock; amsap x3; rest 2 min
+
Row sprint 30 seconds @100%
rest 3 min
x4
I didn't get much sleep the night prior and everything felt heavy. I really enjoyed the clean pulls but they were tough and I was thinking I should have been going heavier but the weight I did was challenging. Power clean--push jerk combo was fun. I love that my form and speed are improving, even if it's still slow, it's feeling better. I unfortunately ran out of time, poor time management for the day, so I didn't get to do D or the rowing. I'll try and do it today. My legs and triceps and low back are sore today. Can't wait for the open announcement! Thanks!
Workout:
A. Deadlift; 5x5; rest 2 min
183, 193, 203, 208, 208
B. Clean pulls; 5x5; rest 2 min
123, 128, 128, 123, 123
C1. TnG power clean; 10, 10, 10; rest 30 sec
83, 83, 83
C2. Push jerk; 10, 10, 10; rest 1 min
68, 68, 68
D. Hollow body rock; amsap x3; rest 2 min
+
Row sprint 30 seconds @100%
rest 3 min
x4
I didn't get much sleep the night prior and everything felt heavy. I really enjoyed the clean pulls but they were tough and I was thinking I should have been going heavier but the weight I did was challenging. Power clean--push jerk combo was fun. I love that my form and speed are improving, even if it's still slow, it's feeling better. I unfortunately ran out of time, poor time management for the day, so I didn't get to do D or the rowing. I'll try and do it today. My legs and triceps and low back are sore today. Can't wait for the open announcement! Thanks!
Wednesday, March 4, 2015
March 3, 2015
Daily score: 8
Workout:
A. Squat snatch; 10 singles @80% 1rm; rest 90 seconds
at 78#
B1. Back squat; 5x5; rest 1 min
115, 115, 125, 125, 125
B2. Weighted pull up clusters 1.1.1.1.1x5; rest 20 sec/rest 1 min
10, 10, 10, 10, 7.5
+
6 sets:
12 thrusters 65#
8 CTB pull ups
4 burpee box jumps 24"
rest 2 min bw sets
2:22
2:10
2:13
2:08
2:10
2:12
Snatching felt great, my catch is improving. It didn't feel really heavy either. Back squats were challenging at 125. Pull ups were fun, I dropped on the last set because I thought they were getting a little shallow. The wod was fun...because of the rest. My chest to bar are all over the place. They all seem to look and feel a little different, I need to get more efficient. I did singles, doubles, and triples. Thanks!
Workout:
A. Squat snatch; 10 singles @80% 1rm; rest 90 seconds
at 78#
B1. Back squat; 5x5; rest 1 min
115, 115, 125, 125, 125
B2. Weighted pull up clusters 1.1.1.1.1x5; rest 20 sec/rest 1 min
10, 10, 10, 10, 7.5
+
6 sets:
12 thrusters 65#
8 CTB pull ups
4 burpee box jumps 24"
rest 2 min bw sets
2:22
2:10
2:13
2:08
2:10
2:12
Snatching felt great, my catch is improving. It didn't feel really heavy either. Back squats were challenging at 125. Pull ups were fun, I dropped on the last set because I thought they were getting a little shallow. The wod was fun...because of the rest. My chest to bar are all over the place. They all seem to look and feel a little different, I need to get more efficient. I did singles, doubles, and triples. Thanks!
Sunday, March 1, 2015
March 1, 2015
Daily score: 7
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
Done
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
Done, all 91-95m
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
Done
Feeling good. Not much to comment on today. Not too sore from the open...less than usual actually. Thanks!
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
Done
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
Done, all 91-95m
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
Done
Feeling good. Not much to comment on today. Not too sore from the open...less than usual actually. Thanks!
Subscribe to:
Comments (Atom)