Daily score: 7
Workout:
A. Strict press @41x1; 4-5x5; rest 90 seconds
73x5
78x4
78x5
83x4
83x4
B. Strict pull ups; 50 reps for time (ensure to do the negative of each rep)
17:40
C1. Negative dips @31A1; 5 reps x5; rest 1 min
5 x 5
C2. Bent over barbell rows; 6-8x5; rest 1 min
83x8
88x7
88x7
88x6
88x6
D. Toes to bar; 7 reps AFAP x10; rest 1 min bw sets
7 reps x 6
This was a fun workout. Strict pull ups started at a pace of 10 per 2.5 mins but then fatigued and slowed around 30 reps. Everything else felt good until the toe to bar. For some reason my right shoulder was hurting everytime by rep 5 or so. I can do 7 unbroken but my shoulder wasn't liking it. I finally stopped after 6 sets because I thought it might be getting hurt but today I feel fine. I did some mobility work after with bands and again today. thanks!
Thursday, April 9, 2015
Wednesday, April 8, 2015
April 7, 2015
Daily score: 6
Workout:
A. Clean pulls; 5x5; rest 2 min (105% max clean)
@143, 5x5
B. Deadlift 5, 3, 1; rest 3 min
223, 238, 273! 10# PR
C. Heavy russian KBS; 15 unbroken x5; rest 90 seconds
50, 53, 62, 62, 62
+
6 sets:
5 power clean 105#
10 box jumps 20" (step down)
rest 90 seocnds bw sets
47 sec, 42, 37, 38, 35, 34
Clean pulls were tough but I love them. Such a good way to practice getting to 'the finish' as Burgener calls the shrug and just opening my hips more powerfully. Super excited about my DL PR. It was tough but I got it first try and feel like I could do a little more. Back did curve a little bit. KBSwings were tough after the pulls and dead lifting. Back was tired. And hands were getting sore. The WOD was fun...the first set I was awkward on stringing the cleans together but then I realized I could do them quick and unbroken no problem. Thanks!
Workout:
A. Clean pulls; 5x5; rest 2 min (105% max clean)
@143, 5x5
B. Deadlift 5, 3, 1; rest 3 min
223, 238, 273! 10# PR
C. Heavy russian KBS; 15 unbroken x5; rest 90 seconds
50, 53, 62, 62, 62
+
6 sets:
5 power clean 105#
10 box jumps 20" (step down)
rest 90 seocnds bw sets
47 sec, 42, 37, 38, 35, 34
Clean pulls were tough but I love them. Such a good way to practice getting to 'the finish' as Burgener calls the shrug and just opening my hips more powerfully. Super excited about my DL PR. It was tough but I got it first try and feel like I could do a little more. Back did curve a little bit. KBSwings were tough after the pulls and dead lifting. Back was tired. And hands were getting sore. The WOD was fun...the first set I was awkward on stringing the cleans together but then I realized I could do them quick and unbroken no problem. Thanks!
Sunday, April 5, 2015
April 5, 2015
Daily score: 6
Workout:
A. Squat snatch; build to a max
100#, 2# PR
B. Back squat; build to a max
170
C. 20 squat snatch for time 80% of A
6:05
+
"Karen" 150 WB for time
Workout:
A. Squat snatch; build to a max
100#, 2# PR
B. Back squat; build to a max
170
C. 20 squat snatch for time 80% of A
6:05
+
"Karen" 150 WB for time
9:05
Well, I know the videos aren't pretty. I wish I'd videod 98# because it went up really nice and easy and legit. Then I tried 100 and these are the 3 reps I got. I decided to stop after I pressed it over my head, didn't hurt or anything but I watched the video and thought it looked real bad on the elbows. I can see I'm still jumping and need to catch lower in the squat. But the good news is my elbows feel solid and I'm getting under more weight easier. Back squat felt really legit at 170. I failed 175 and felt like if I'd gone a little more shallow I could have had it. But what's the joy in that? The 20 snatches were fun, good practice. I had a few in there that felt really great. Karen was miserable as always. I want to look back and see all my times...I think I may be getting slower! Again, I was alone in the gym which maybe didn't help. And this time I planned to do all sets of 10 with very brief rest, which I stuck to, but still in the 9 minute zone. Oh well, got it done. Thanks!
Saturday, April 4, 2015
April 4, 2015
Daily score: 6
Workout:
A. Max time wall facing hs hold - 1 attempt
95 seconds
B. Support hold external rotation 45 degrees on paralletes - 1 attempt
max time (film)
65 seconds
C. 3 min max reps burpees
41
+
Row 2k for time
8:50
Handstand pinched between shoulder blades and arms got shaky at the end. Support hold was okay but set up is weird. The paralletes are tough because they slip on the blocks and I feel like I'm putting a lot of effort into not letting them slip out. So then I tried DBs, which don't move but are harder on the hands. But I think DBs are better. Burpees were all good. Just getting tired at about 2.5 minutes. 2k row felt good, I had plenty left to row harder at the end. Thanks!
Workout:
A. Max time wall facing hs hold - 1 attempt
95 seconds
B. Support hold external rotation 45 degrees on paralletes - 1 attempt
max time (film)
65 seconds
C. 3 min max reps burpees
41
+
Row 2k for time
8:50
Handstand pinched between shoulder blades and arms got shaky at the end. Support hold was okay but set up is weird. The paralletes are tough because they slip on the blocks and I feel like I'm putting a lot of effort into not letting them slip out. So then I tried DBs, which don't move but are harder on the hands. But I think DBs are better. Burpees were all good. Just getting tired at about 2.5 minutes. 2k row felt good, I had plenty left to row harder at the end. Thanks!
Friday, April 3, 2015
April 2, 2015
Daily score: 6
Workout:
A. Power clean; build to a tough single
138
B. Deadlift; build to a tough single
263
+
"Randy" (75 power snatch for time 55#)
"Randy" (75 power snatch for time 55#)
7:12
+
15 min z1 cool down
15 min z1 cool down
Done
Power clean felt solid. A little split but not bad. The DL stuck to the ground a little bit but all and all was a solid lift, and an #18 PR. Randy was worse than I thought it would be. Arms are sore from yesterday. And was tough on grip. I did mostly sets of 10, then broke down to 5s. Thanks!
Thursday, April 2, 2015
April 1, 2015
Daily score: 6
Workout:
A. Split jerk; build to a tough single
150
B1. Push press; 6x6; rest 1 min
95, 90, 90, 90, 85, 85
B2. Strict pull ups @21x1; accumulate 10 reps x6; rest 2 min
10 x 6
C1. Bench press; 5x5; rest 1 min
85, 85, 85, 85, 85
C2. Bent over barbell rows; 6-8x5; rest 2 min
83 x 6 all 5 sets
+
10 burpees AFAP
row sprint 30 seconds @100%
rest 3 min
x3
done, all rows around 140m
Split jerk felt great. But after the split jerks, the push press felt heavy. The tempo pull ups fatigued pretty quick, in other words, they got slow. But I plugged through them. Bench and barbell rows were uneventful as was the WOD. Thanks!
Workout:
A. Split jerk; build to a tough single
150
B1. Push press; 6x6; rest 1 min
95, 90, 90, 90, 85, 85
B2. Strict pull ups @21x1; accumulate 10 reps x6; rest 2 min
10 x 6
C1. Bench press; 5x5; rest 1 min
85, 85, 85, 85, 85
C2. Bent over barbell rows; 6-8x5; rest 2 min
83 x 6 all 5 sets
+
10 burpees AFAP
row sprint 30 seconds @100%
rest 3 min
x3
done, all rows around 140m
Split jerk felt great. But after the split jerks, the push press felt heavy. The tempo pull ups fatigued pretty quick, in other words, they got slow. But I plugged through them. Bench and barbell rows were uneventful as was the WOD. Thanks!
Wednesday, April 1, 2015
March 31, 2015
Daily score: 7
Workout:
A. Squat clean; 8 singles @83% 1rm; rest 2 min
83# (snatched on accident!)
B. Front squat; build to a 5rm
125
C. Rear foot elevated split squats @43x1; 6-8x5; rest 1 min bw legs
(ensure there is still tension in the bottom and you aren't resting)
8 reps for all sets
D. Barbell hip thrusts; 12-15x4; rest 2 min
95# x 14
95 x 13
95 x 12
95 x 12
I don't know how i misread and squat snatched instead of clean, but I did. The good things is, snatching was good practice, I felt like I was really getting the bar to float. FS 125 x 5 was definitely all I had today. That last rep was really rough. Split squats were fun until the last set and then my legs were getting pretty shaky. Hip thrusts just sucked. Butt started to hurt :). Thanks!
Workout:
A. Squat clean; 8 singles @83% 1rm; rest 2 min
83# (snatched on accident!)
B. Front squat; build to a 5rm
125
C. Rear foot elevated split squats @43x1; 6-8x5; rest 1 min bw legs
(ensure there is still tension in the bottom and you aren't resting)
8 reps for all sets
D. Barbell hip thrusts; 12-15x4; rest 2 min
95# x 14
95 x 13
95 x 12
95 x 12
I don't know how i misread and squat snatched instead of clean, but I did. The good things is, snatching was good practice, I felt like I was really getting the bar to float. FS 125 x 5 was definitely all I had today. That last rep was really rough. Split squats were fun until the last set and then my legs were getting pretty shaky. Hip thrusts just sucked. Butt started to hurt :). Thanks!
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