Daily score: 6
Workout:
A. Power snatch clusters; 2.2.2x5; rest 20 sec/rest 2 min
73, 78, 83, 78, 78
B. Rack pulls (partial deadlifts from mid thigh); 5x5; rest 2 min
225, 245, 255, 275, 290
C1. Face down banded hamstring curls; 20 reps x5; rest 30 sec
20 x 5
C2. Barbell hip thrusts; 12-15x5; rest 30 sec
85x15
90x15
95x15
100x12
100x13
C3. Single leg RDL; 6-8x5; rest 30 sec
25x8
30x8
35x8
40x8
40x8
C4. Hanging knee raises; 10 reps x5; rest 2-3 min
10 x 5
Power snatch clusters felt pretty good...I do tend to raise my hips and use my low back more than I do when I squat snatch...was trying to fix it. Rack pulls were new, I had no idea how much weight to do. Thought it was cool to get up to 290. Felt it mostly in the low back I think. The circuit was good. Single leg RDLs are definitely harder to balance, etc on the right. Thanks!
Sunday, June 14, 2015
Tuesday, June 9, 2015
June 9, 2015
Daily score: 7
Workout:
A. Push press x3/Push jerk x2/Split jerk x1 - 1 complex on the min for 12 min
73, 78 x 11
B1. Strict pull ups; amrap in 1 min x6; rest 1 min
7,6,6,6,6,5
B2. Neutral grip DB bench press; 8-10x6; rest 1 min
30x10
35x9
35x9
35x8
30x10
35x8
C1. Bent over two arm DB rows; 8-10x4; rest 1 min
30x10
35x8
35x8
35x8
C2. Single arm plank hold; 20 sec x4/side; rest 1 min
20x4/arm
D. HAnging L holds; 20 seconds x5; rest 40 sec
20 x 5
It was pretty toasty in the gym today. Warmed up with some brief handstand/ shoulder stand work. Got some good tips from the yogi guy at the gym. I got kinda light headed during the press cluster emom. I had to squat between sets. I remember last week burning out in this by starting too heavy and that was only 10 mins. This was cardio at 78# x 12 min. I felt better for the rest of the workout. The bench press is definitely more wobbly/challenging on the right. And I cheated on the L-holds. After the first 2 I rested longer than 40 seconds because I really didn't think it would happen before then. But I did make 20 seconds unbroken for all. Thanks!
Workout:
A. Push press x3/Push jerk x2/Split jerk x1 - 1 complex on the min for 12 min
73, 78 x 11
B1. Strict pull ups; amrap in 1 min x6; rest 1 min
7,6,6,6,6,5
B2. Neutral grip DB bench press; 8-10x6; rest 1 min
30x10
35x9
35x9
35x8
30x10
35x8
C1. Bent over two arm DB rows; 8-10x4; rest 1 min
30x10
35x8
35x8
35x8
C2. Single arm plank hold; 20 sec x4/side; rest 1 min
20x4/arm
D. HAnging L holds; 20 seconds x5; rest 40 sec
20 x 5
It was pretty toasty in the gym today. Warmed up with some brief handstand/ shoulder stand work. Got some good tips from the yogi guy at the gym. I got kinda light headed during the press cluster emom. I had to squat between sets. I remember last week burning out in this by starting too heavy and that was only 10 mins. This was cardio at 78# x 12 min. I felt better for the rest of the workout. The bench press is definitely more wobbly/challenging on the right. And I cheated on the L-holds. After the first 2 I rested longer than 40 seconds because I really didn't think it would happen before then. But I did make 20 seconds unbroken for all. Thanks!
Saturday, June 6, 2015
June 6, 2015
Daily score: 6
Workout:
A. Squat snatch; 12 tough singles; rest 90 seconds bw
88, 88, 88, 88, 88, 93, 93, 93, 93, 93, 98, 98
B. OHS @22x1; 3-4x4; rest 90 seconds
80x4, 85x4, 90x4, 95x3
C. Rear foot elevated split squats @22x1; 5-6x5; rest 1 min bw legs
6 x 5
D. Side plank; 30 sec x5/side; rest 30 sec bw sides
30 x 5
+
airdyne 10 min @moderate aerobic effort
airdyne 10 min @moderate aerobic effort
Done, 3 miles
Snatching just felt great today. So happy about the progress. I didn't fail any reps. My elbows are still a little shaky at 98 as you can see in the video but sooooo much improved. And not a problem at 93. OHS felt solid too. Split squats good. The side planks are still hard on shoulder stability and a little harder on the right. But I made it through them all. AD was fun as always. Very hot again today too. Thanks!
June 5, 2015
Daily score: 6 sleepy tired
Workout:
A. Split jerk; 10 tough singles; rest 90 seconds
135, 140, 135, 140, 140, 140, 140, 140, 140, 145
B1. Push press; 6, 6, 6, 4, 4, 4; rest 1 min
85, 90, 95, 100, 95, 95
B2. FLR on rings; 20 sec x6 rest 1 min (protract, externally rotate
and hollow body)
20x6
+
For time:
Row 1k
100 double unders
30 burpee box jumps 20"
11:46
(4:07, 3:09, 4:29)
This week got kinda crazy and I had to move my workouts around a day. I got a last minute invite to a concert Wednesday night and was out until 1am. Then worked late Thursday. Of course, I didn't really feel super tired until Friday (this workout). The split jerks just felt really heavy and hard. When I know most days I have another 10#'s in me. The push press and FLR felt good. I rowed perfectly paced splits on all the 250's for the 1k. Was out of breath on the DU's and did sets of 15. But no trip ups. Burpee box jumps just felt like they took forever. It was hot too so it was my first day this year feeling really I overheated. Kinda head achy and sweaty the rest of the evening. Thanks!
Workout:
A. Split jerk; 10 tough singles; rest 90 seconds
135, 140, 135, 140, 140, 140, 140, 140, 140, 145
B1. Push press; 6, 6, 6, 4, 4, 4; rest 1 min
85, 90, 95, 100, 95, 95
B2. FLR on rings; 20 sec x6 rest 1 min (protract, externally rotate
and hollow body)
20x6
+
For time:
Row 1k
100 double unders
30 burpee box jumps 20"
11:46
(4:07, 3:09, 4:29)
This week got kinda crazy and I had to move my workouts around a day. I got a last minute invite to a concert Wednesday night and was out until 1am. Then worked late Thursday. Of course, I didn't really feel super tired until Friday (this workout). The split jerks just felt really heavy and hard. When I know most days I have another 10#'s in me. The push press and FLR felt good. I rowed perfectly paced splits on all the 250's for the 1k. Was out of breath on the DU's and did sets of 15. But no trip ups. Burpee box jumps just felt like they took forever. It was hot too so it was my first day this year feeling really I overheated. Kinda head achy and sweaty the rest of the evening. Thanks!
Wednesday, June 3, 2015
June 3, 2015
Daily score: 7
Workout:
A. 3 position power clean (high hang, knee, floor); 1 complex on the
min for 12 min (build as you go, start light, but heavier than last
week)
88,93,93,93,98,98,98,98,103,103,103,108
B. Deficit (2") deadlift; 5, 5, 5, 3, 3, 3; rest 2 min
165,175,180,185,190,185
C1. Face down banded hamstring curls; 20 reps x4; rest 30 sec
20 x 4
C2. Barbell hip thrusts; 12-15x4; rest 30 sec
95x12
95x14
95x13
95x12
C3. Weighted sorensen hold; 30 seconds x4; rest 30 sec
30x4, 25#
C4. Bent knee hollow body hold; 30 sec x4; rest 3 min
30x4
Clean complex felt much better now. Trying to focus on full extension and getting under without jumping. Felt like I made some progress on the high hang. Felt easier with more weight this week. Deficit deadlifts are just so uncomfortable. The 190 felt ugly so I went back down to 185. The two inches make a big difference in the tension in the hamstrings and low back. The circuit went well other than every time I got off the GHD I nearly passed out. Just super light headed after that. All the blood in my legs? Thanks!
Workout:
A. 3 position power clean (high hang, knee, floor); 1 complex on the
min for 12 min (build as you go, start light, but heavier than last
week)
88,93,93,93,98,98,98,98,103,103,103,108
B. Deficit (2") deadlift; 5, 5, 5, 3, 3, 3; rest 2 min
165,175,180,185,190,185
C1. Face down banded hamstring curls; 20 reps x4; rest 30 sec
20 x 4
C2. Barbell hip thrusts; 12-15x4; rest 30 sec
95x12
95x14
95x13
95x12
C3. Weighted sorensen hold; 30 seconds x4; rest 30 sec
30x4, 25#
C4. Bent knee hollow body hold; 30 sec x4; rest 3 min
30x4
Clean complex felt much better now. Trying to focus on full extension and getting under without jumping. Felt like I made some progress on the high hang. Felt easier with more weight this week. Deficit deadlifts are just so uncomfortable. The 190 felt ugly so I went back down to 185. The two inches make a big difference in the tension in the hamstrings and low back. The circuit went well other than every time I got off the GHD I nearly passed out. Just super light headed after that. All the blood in my legs? Thanks!
Tuesday, June 2, 2015
June 1, 2015
Daily score: bad
Workout:
A. Push press x3/Push jerk x2/Split jerk x1 - 1 complex on the min for 10 min
93, 93, 83, 83, 83, 78, 78, 78, 78, 78
B1. Strict pull ups; amrap in 1 min x5; rest 1 min
7, 6, 6, 6, 6
B2. Neutral grip DB bench press; 8-10x5; rest 1 min
25 x 10
30 x 10
30 x 10
35 x 9
35 x 8
C1. Bent over two arm DB rows; 8-10x3; rest 1 min
30 x 10
30 x 9
30 x 9
C2. Single arm plank hold; 20 sec x3/side; rest 1 min
20 sec x 3/arm
+
40 burpees for time
3:04
Just having a rough day. Body is fine other than bad diet and lack of sleep. Working on it. The press complex just got tough with little rest. The jerks were no problem but the 3 push press got difficult. Strict pull ups were interesting. I did a set of 5 unbroken and some sets of 2-4 but then my arms took awhile to recover so I tried just singles, either way I ended up with about the same # of reps. DB bench was fun. Right shoulder is a weakness, poor stability I think. DB rows felt good, a new movement for me. Single arm planks were hard on the shoulder joints again, worse on the right. Burpees were no problem, kept about the same pace the whole time, no stopping. thanks!
Workout:
A. Push press x3/Push jerk x2/Split jerk x1 - 1 complex on the min for 10 min
93, 93, 83, 83, 83, 78, 78, 78, 78, 78
B1. Strict pull ups; amrap in 1 min x5; rest 1 min
7, 6, 6, 6, 6
B2. Neutral grip DB bench press; 8-10x5; rest 1 min
25 x 10
30 x 10
30 x 10
35 x 9
35 x 8
C1. Bent over two arm DB rows; 8-10x3; rest 1 min
30 x 10
30 x 9
30 x 9
C2. Single arm plank hold; 20 sec x3/side; rest 1 min
20 sec x 3/arm
+
40 burpees for time
3:04
Just having a rough day. Body is fine other than bad diet and lack of sleep. Working on it. The press complex just got tough with little rest. The jerks were no problem but the 3 push press got difficult. Strict pull ups were interesting. I did a set of 5 unbroken and some sets of 2-4 but then my arms took awhile to recover so I tried just singles, either way I ended up with about the same # of reps. DB bench was fun. Right shoulder is a weakness, poor stability I think. DB rows felt good, a new movement for me. Single arm planks were hard on the shoulder joints again, worse on the right. Burpees were no problem, kept about the same pace the whole time, no stopping. thanks!
May 31, 2015
Daily score: 4-6
Workout:
restorative aerial yoga
This was fine and good stretching and very meditative. I just was not feeling like being in my own head and may have done better with something like boxing or sword fighting.
Workout:
restorative aerial yoga
This was fine and good stretching and very meditative. I just was not feeling like being in my own head and may have done better with something like boxing or sword fighting.
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