Daily score: 6
Workout:
Granite Games Qualifier #1
10 min amrap
5 hang squat cleans 105
7 over the bar bar facing burpees
77 reps (6+5)
I warmed up for quite awhile. Even in warm ups the front squat at 105 I could tell was going to get heavy. My strategy was to actually go hard and not hold back. Somewhere around 6 minutes I was definitely wondering why I thought this would be fun. It hurt. But I'm proud of how I did my best. I didn't stop at all, although I did drop the bar in the last few rounds but I picked it right back up. My front squats were not all pretty but they counted. Thanks!
Monday, June 22, 2015
Friday, June 19, 2015
June 18, 2015
Daily score: 7
Workout:
A. Split jerk; build to a max then drop to 83% and perform 6 doubles-
rest as needed
143 max
118 x 6 doubles
B. Tall kneeling bottoms up KB strict press; 8-10x5/arm; rest 1 min bw arms
8kg x 10 for all
C. Bench press; 12-15x5; rest 2 min
65 x15
70 x13
70 x12
65 x12
65 x12
+
For time:
75 wall balls
50 burpees
25 OHS 75#
16:30
5:24
5:00
6:06
I don't know what is going on with my split jerk. I feel like I should be hitting 10 more pounds. The only thing I can think of is that the blocks are messing with me. I hit them on my dip when they were too high but then I lowered them. I don't know...not trying to make excuses...this movement has just seemed 'off' of late. I know I'm not dropping as far as I should either. I did seem to fix that on the reps at 118 though. Still love the KB press. I tried to go up to 26# because there are no KBs in between but I couldn't control it. I'll take my 20# kb to the gym next time. Bench is always good but I could feel my arms getting fatigued toward the end. The wod: I cannot believe how long the wbs took me! I did sets of 15 but did not realize I took that long. I was talking to Scott about wbs after and he watched me do some and gave me some great tips! Apparently, big surprise, I'm doing to slow of a controlled eccentric and really dropping the ball all the way to my chest and throwing from there. He recommended catching and throwing from a position with my elbows tucked in in front off my chest and already halfway extended to save a bit on ROM. If that makes sense. Anyway, I do think it will help me not expend quite so much energy. Burpees were fine, unbroken. First set of 5 OHS was wobbly. Then I did 6 solid. Then 7 solid. Then I had 8 left and only made it to 7. My right shoulder got wobbly and I dropped it :(. Then I tried to snatch it, which didn't happen so I cleaned it, racked it and then took it from the rack and overhead squatted it...what a waste of time...learning, should have just rested it on my back instead of pushing to where I dropped it. Thanks!
Workout:
A. Split jerk; build to a max then drop to 83% and perform 6 doubles-
rest as needed
143 max
118 x 6 doubles
B. Tall kneeling bottoms up KB strict press; 8-10x5/arm; rest 1 min bw arms
8kg x 10 for all
C. Bench press; 12-15x5; rest 2 min
65 x15
70 x13
70 x12
65 x12
65 x12
+
For time:
75 wall balls
50 burpees
25 OHS 75#
16:30
5:24
5:00
6:06
I don't know what is going on with my split jerk. I feel like I should be hitting 10 more pounds. The only thing I can think of is that the blocks are messing with me. I hit them on my dip when they were too high but then I lowered them. I don't know...not trying to make excuses...this movement has just seemed 'off' of late. I know I'm not dropping as far as I should either. I did seem to fix that on the reps at 118 though. Still love the KB press. I tried to go up to 26# because there are no KBs in between but I couldn't control it. I'll take my 20# kb to the gym next time. Bench is always good but I could feel my arms getting fatigued toward the end. The wod: I cannot believe how long the wbs took me! I did sets of 15 but did not realize I took that long. I was talking to Scott about wbs after and he watched me do some and gave me some great tips! Apparently, big surprise, I'm doing to slow of a controlled eccentric and really dropping the ball all the way to my chest and throwing from there. He recommended catching and throwing from a position with my elbows tucked in in front off my chest and already halfway extended to save a bit on ROM. If that makes sense. Anyway, I do think it will help me not expend quite so much energy. Burpees were fine, unbroken. First set of 5 OHS was wobbly. Then I did 6 solid. Then 7 solid. Then I had 8 left and only made it to 7. My right shoulder got wobbly and I dropped it :(. Then I tried to snatch it, which didn't happen so I cleaned it, racked it and then took it from the rack and overhead squatted it...what a waste of time...learning, should have just rested it on my back instead of pushing to where I dropped it. Thanks!
Wednesday, June 17, 2015
June 17, 2015
Daily score: 7
Workout:
A. Power snatch; build to a max
103 (5# PR)
B. Rack pulls (partial deadlifts from mid thigh); 5, 5, 3, 3; rest 2 min
225, 225, 225, 225
+
6 min amrap:
6 power snatch 55#
24 double unders
rest 4 min
6 min amrap:
Row 10 calories
10 KBS 1.25 pood
5 rounds / 4 rounds + 1 cal
I had to come back and do this about the morning after yesterdays d/t work schedule. Which was a bummer because my hand hurts. But now, writing this another 12 hours later it is feeling much better. For this workout anyway: I was stoked about the power snatch PR. I can say though it felt more awkward and a little less powerful than squat snatching...I just feel like I either drop all the way into a squat or I do such a little dip when I power snatch. Regardless, I got 103. Rack pulls sucked because my hand hurt. Which would have been just a pain problem except that I could not seem to force my hand to hang on. I couldn't pick up more than 225 because I was having to hold it mostly in my fingers. Frustrating. The first amrap was all good. I did 3 of the sets of DU's unbroken. The second amrap was a lung burner. And I did 1.5 pood russian because I was nervous about my grip going overhead. Thanks!
Workout:
A. Power snatch; build to a max
103 (5# PR)
B. Rack pulls (partial deadlifts from mid thigh); 5, 5, 3, 3; rest 2 min
225, 225, 225, 225
+
6 min amrap:
6 power snatch 55#
24 double unders
rest 4 min
6 min amrap:
Row 10 calories
10 KBS 1.25 pood
5 rounds / 4 rounds + 1 cal
I had to come back and do this about the morning after yesterdays d/t work schedule. Which was a bummer because my hand hurts. But now, writing this another 12 hours later it is feeling much better. For this workout anyway: I was stoked about the power snatch PR. I can say though it felt more awkward and a little less powerful than squat snatching...I just feel like I either drop all the way into a squat or I do such a little dip when I power snatch. Regardless, I got 103. Rack pulls sucked because my hand hurt. Which would have been just a pain problem except that I could not seem to force my hand to hang on. I couldn't pick up more than 225 because I was having to hold it mostly in my fingers. Frustrating. The first amrap was all good. I did 3 of the sets of DU's unbroken. The second amrap was a lung burner. And I did 1.5 pood russian because I was nervous about my grip going overhead. Thanks!
June 16, 2015
Daily score: 8
Workout:
A. Push press; build to a 5rm
105 (110 x 3) PR
B. CTB pull ups; 15 reps AFAP x4; rest 2 min
2:06
2:30 (2 'no reps' in the mix)
2:26 (wripped hand at the end)
2:30 (10 reps, hand was a mess so stopped)
C. Weighted vest ring rows; 2-3x5; rest 2 min
3 reps x 5 (weight vest had 10 pockets filled with weight, no sure how much, but didn't feel good walking around with it on :)
+
7 sets:
10 TTB (leg raises with 8lb ball between feet)
10 burpees
rest 1 min bw sets 1-4, last 3 rounds for time
1:07
:58
:55
:54
5-7= 4:24
I was so pumped for this workout. Happy about the push press. It felt solid at 105 and I think if my right shoulder weren't so weird 110 woulda happened with another try. The bummer was...I was having a good time with the CTB. It was about 90 degrees out and my hands were already calloused. My left hand wripped pretty bad on the third set. It was bloody. The crazy thing is it's just the most painful wrip I've ever had. Anyway...I tried to do the 4th set with tape but it was silly. The ring rows were fine. I modified the wod. Asked Scott what to do and he suggested laying down supine holding onto the rack overhead with a ball between my ankles, leg raises to wherever my mobility started to make my back curve. These were totally fine in sets of 10 with the rest in between sets. I could definitely feel it in my abs. But I was impressed how much harder they were without the rest after the burpees. I had to break them up some. And next day my abs are pretty tight. Thanks!
Workout:
A. Push press; build to a 5rm
105 (110 x 3) PR
B. CTB pull ups; 15 reps AFAP x4; rest 2 min
2:06
2:30 (2 'no reps' in the mix)
2:26 (wripped hand at the end)
2:30 (10 reps, hand was a mess so stopped)
C. Weighted vest ring rows; 2-3x5; rest 2 min
3 reps x 5 (weight vest had 10 pockets filled with weight, no sure how much, but didn't feel good walking around with it on :)
+
7 sets:
10 TTB (leg raises with 8lb ball between feet)
10 burpees
rest 1 min bw sets 1-4, last 3 rounds for time
1:07
:58
:55
:54
5-7= 4:24
I was so pumped for this workout. Happy about the push press. It felt solid at 105 and I think if my right shoulder weren't so weird 110 woulda happened with another try. The bummer was...I was having a good time with the CTB. It was about 90 degrees out and my hands were already calloused. My left hand wripped pretty bad on the third set. It was bloody. The crazy thing is it's just the most painful wrip I've ever had. Anyway...I tried to do the 4th set with tape but it was silly. The ring rows were fine. I modified the wod. Asked Scott what to do and he suggested laying down supine holding onto the rack overhead with a ball between my ankles, leg raises to wherever my mobility started to make my back curve. These were totally fine in sets of 10 with the rest in between sets. I could definitely feel it in my abs. But I was impressed how much harder they were without the rest after the burpees. I had to break them up some. And next day my abs are pretty tight. Thanks!
Sunday, June 14, 2015
June 14, 2015
Daily score: 5
Workout: yoga
Restorative aerial yoga
Because of camping I did saturday's workout this morning and yoga in the evening. :)
Workout: yoga
Restorative aerial yoga
Because of camping I did saturday's workout this morning and yoga in the evening. :)
June 14, 2015
Daily score: 5
Workout:
A. Hover squat snatch; 3 reps on the min for 10 min
all at 65#
B. Double barrel back squat; 6x6; rest 2 min
75, 75, 75, 65, 65, 65
C1. Lateral lunges @2111; 8-10x4; rest 1 min
10 x 4
C2. DB russian step ups; 15 reps x4/side; rest 1 min bw sides/rest 2 min
20 x 15
15 x 15
15 x 15
15 x 15
D. DB side bends; 12-15x3; rest 1 min bw sides
35 x 15
45 x 15
45 x 15
+
airdyne 4 min @10 min pace
rest 1 min
x3
done
Hover snatches were tough. Not that the weight was heavy but it was just different and a little more fatiguing to not have the pause of setting the bar on the ground. Good practice though. Was breathing by the end. Dbl barrel back squats were tough...I know I went light but at 75 the 5th at 6th rep I was totally just lifting my butt up first and letting my chest fall forward. It was better at 65 but still a challenge. Lateral lunges were fine. DB steps ups sucked at 20# and were still challenging at 15. Gonna be sore for sure. DB side bends were fun. AD all good. Thanks!
Workout:
A. Hover squat snatch; 3 reps on the min for 10 min
all at 65#
B. Double barrel back squat; 6x6; rest 2 min
75, 75, 75, 65, 65, 65
C1. Lateral lunges @2111; 8-10x4; rest 1 min
10 x 4
C2. DB russian step ups; 15 reps x4/side; rest 1 min bw sides/rest 2 min
20 x 15
15 x 15
15 x 15
15 x 15
D. DB side bends; 12-15x3; rest 1 min bw sides
35 x 15
45 x 15
45 x 15
+
airdyne 4 min @10 min pace
rest 1 min
x3
done
Hover snatches were tough. Not that the weight was heavy but it was just different and a little more fatiguing to not have the pause of setting the bar on the ground. Good practice though. Was breathing by the end. Dbl barrel back squats were tough...I know I went light but at 75 the 5th at 6th rep I was totally just lifting my butt up first and letting my chest fall forward. It was better at 65 but still a challenge. Lateral lunges were fine. DB steps ups sucked at 20# and were still challenging at 15. Gonna be sore for sure. DB side bends were fun. AD all good. Thanks!
June 11, 2015
Daily score: 7
Workout:
A. Split jerk; build to a max then drop to 80% and perform 6 doubles-
rest as needed
skipped d/t gymnastics
B. Tall kneeling bottoms up KB strict press; 6-8x5/arm; rest 1 min bw arms
all 8kg x 8
C. Bench press; 10-12x5; rest 2 min
65x12
70x12
75x12
80x10
75x11
D. 45 degree externally rotated support holds; 20 secons accumulated
x5; rest 90 sec
20 x 5
+
Row 1k @30 sec off pr pace
rest 30 sec
x3
4:20, 4:25, 4:27 (I think my PR is 4:00)
I got some time with the gymnastics coach this morning and worked on my regular kip and CTB kip. He also showed me some good shoulder warm up exercises. We found that my grip strength was a problem by the time we were on to CTB, I could only do 3 reps without slipping. He thinks maybe I have strong grip with the barbell but just out of practice with grip while swinging on the bar. Just passing that along. I was a little tired after this so I thought it best to skip 'A'. Setting a max with already tired shoulders seemed silly. I loved the kneeling bottoms up press. So cool how it works the shoulder. I felt I improved as I practiced but didn't push the weight because it was still challenging. Bench press was satisfying. Support holds went fine. Just tired hands. And I still hate rowing. Thanks!
Workout:
A. Split jerk; build to a max then drop to 80% and perform 6 doubles-
rest as needed
skipped d/t gymnastics
B. Tall kneeling bottoms up KB strict press; 6-8x5/arm; rest 1 min bw arms
all 8kg x 8
C. Bench press; 10-12x5; rest 2 min
65x12
70x12
75x12
80x10
75x11
D. 45 degree externally rotated support holds; 20 secons accumulated
x5; rest 90 sec
20 x 5
+
Row 1k @30 sec off pr pace
rest 30 sec
x3
4:20, 4:25, 4:27 (I think my PR is 4:00)
I got some time with the gymnastics coach this morning and worked on my regular kip and CTB kip. He also showed me some good shoulder warm up exercises. We found that my grip strength was a problem by the time we were on to CTB, I could only do 3 reps without slipping. He thinks maybe I have strong grip with the barbell but just out of practice with grip while swinging on the bar. Just passing that along. I was a little tired after this so I thought it best to skip 'A'. Setting a max with already tired shoulders seemed silly. I loved the kneeling bottoms up press. So cool how it works the shoulder. I felt I improved as I practiced but didn't push the weight because it was still challenging. Bench press was satisfying. Support holds went fine. Just tired hands. And I still hate rowing. Thanks!
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