September 9, 2015

Daily score: 6 (sleepy tired)

Workout:


A. Swing development work 15-20 min

done

B. Rope pull ups (hands 1 first apart, switch the top hand each set
and ensure you get to full extension at the bottom); accumulate 10
reps x5; rest 90 sec

10x5 (all doubles)

C. HS hold rebalancing drills - 15-20 min

done

D. Decline bench press; 12-15x5; rest 90 seconds

68x13
68x13
68x13
68x12
63x12

+
For time:
50 burpees
150 double unders

8:04 (burpees took 4:05)

Swing work went okay.  Right shoulder pinched a little on the bar and again I had a hard time getting up to speed.  When I moved to the rings my right shoulder hurt swinging so I just stopped and moved on.  Rope pull ups went great this week!  I did all doubles the whole way through.  Which was cool because last week I couldn't get any doubles.  HS rebalancing seemed more successful this week too.  Decline bench went well...fatigued with the short rest.  WOD was fine...DU's were the tough part.  Just winded.  Did mostly sets of 10-12.  Thanks!

September 8, 2015

Daily score: 8


A. Squat clean; 6 singles @87-97% 1rm; rest 1 min

113,118,123,123,123,125

B. Front rack sotts press; 10 reps x5; rest 90 seconds (use a band
around your hips pulling you forward if needed to get into positoins
and help with tension)

33x10x5

C1. Good mornings @33x1; 12 reps x5; rest 1 min

33x12
38x12x4

C2. Wall balls; 20 reps x5; rest 2 min

20x5

+
row sprint 15 seconds @100% effort
rest 90 seconds
x12 sets
(Rest 4 min bw sets 6/7)

All really close to 80m at 15 sec (rolled to 95 ish)

Cleaning felt great.  My sticking point on the way up is feeling less sticky.  I credit the box squats ;).  125 is feeling like a consistent 'in the bag' lift.  I did all the sotts presses without a band this week.  They are tough, uncomfortable.  Good mornings felt stronger.  I still hate wall balls but I have to say this is the perfect way for me to stomach them and I felt more crisp today.  Rowing was fine...just not super exciting.  I tried to really focus on giving 100%.  Thanks!

September 6, 2015

Daily score: 8

Workout:


A. Squat snatch; 10 tng doubles @67-82% 1rm; rest as needed

73, 73, 73, 73, 73, 78, 83, 83, 88, 88

B. Zombie squats; 10, 10, 10, 1; rest 90 seconds

75, 75, 75, 125

C. Box squat; 6, 6, 6, 6, 6, 6; rest 2 min

75, 75, 75, 75, 75, 75

D. Goblet hold (light DB) shrimp squats; 6 reps x5; rest  1min bw legs

all bodyweight all with 2 abmats, 6/leg x 5

E. Single leg good morning (start unloaded with knees touching the
entire time.  ensure you load the hip and keep knee mostly straight);
10 slow controlled reps x5; rest 1 min bw sides

BW x 4 sets, 15# bar x 1 set

+
21-15-9
OHS 65#
hanging knee raises

6:14

I love to snatch.  I have to say the 88 x 2 tng are tough and I am proud of them :).  I didn't come close to failing any reps this week and felt really good about the practice.  The zombie squats went well, the rep at 125 I had a moment of tipping forward and almost grabbed for the bar but I made it.  Box squats were challenging again with a bit more weight.  And my legs have been sore since.  Shrimp squats: I can do 6 unbroken no problem on the left leg (with the abmats, I can do one abmat on the left too) but- the right side is a mess.  I have to do one rep at a time and half the time on the ascent I collapse inward, like my pelvis tilts toward the midline.  And it is a lot of effort on that right leg.  But I did them all.  And I'm sore but not broken :).  Good mornings went well.  The wod was good, forearms were on fire at the end.  Thanks!

September 5, 2015

Daily score: 8

Workout:


A. TnG split jerk; 3 reps on the min for 12 min

93x6
98x4
103x2

B1. Weighted pull ups; 1.1.1x6; rest 10 sec/rest 1 min

15, 12.5, 10, 10, 10, 10

B2. Weighted vest ring rows; 4-5x6; rest 2 min

all 5's

C1. Hanging L holds with alternating leg lifts/drops (maintain leg
without externally rotating femur); 14 reps x5; rest 1 min

done in 10/4

C2. Frog stand; accumulate 45 seconsd x5; rest 1 min

done

C3. Bent over supinated barbell rows; 10-12x5; rest 30 seconds

80x12
80x12
80x12
83x10
83x11

C4. Planche lean; 20 seconds x5; rest 3 min

done

+
Row 15 min easy cool down

3025m, left feet out of straps


Jerks felt way better this week.  Helps not to have worked all night I think.  However, weighted pull ups were harder/heavier.  Everything else felt stronger and I just plucked along.  L-hold leg drops I did way better on.  Thanks!

September 3, 2015

Daily score: 8

Workout:

A. Clean pulls 3, 3, 3, 3, 3; rest 2 min

123,133,143,143,143

B. Single leg good morning - 12 reps x3/side; rest  1 min bw sides

BWx12
15# bar x 12
15# bar x 12

C. Low bar box squat; 10, 10, 10, 10; rest 90 seconds


65,65,65,65

+
For time:
2k row
50 power snatch 55#

16:00 (8:56 row)



First off, hamstrings were still sore/tight to begin with. Clean pulls felt great.  Good mornings are still harder on the right but I felt some improvement in general today. The box squats...ouch.  Rep 9 and 10 were hard each set, it seems a different sticking point than regular squats.  The wod hurt.  I was kinda shaky after.  I did sets of 5 on the snatches.  It did feel light, I was just breathing heavy.  Thanks!

September 2, 2015

Daily score: 8

Workout:

A. Swing development work 15-20 min
(https://www.youtube.com/watch?v=cBhc5pKpgVw
https://www.youtube.com/watch?v=x6pey96d3Zw
https://www.youtube.com/watch?t=29&v=uFC2byGEEYg_ )

Done, see videos

B. Rope pull ups (hands 1 first apart, switch the top hand each set
and ensure you get to full extension at the bottom); accumulate 10
reps x4; rest 90 sec

10x4


C. HS hold rebalancing drills (against wall, ensure you are
comfortable to roll out if you are wall facing) - 15-20 min

Done


D. Decline bench press; 12-15x4; rest 90 seconds

53x15
58x15
63x15
68x12

+
21-15-9
burpees
50-50-50
double unders

7:59

Side note: hamstrings are sore.  Swinging went okay.  My right shoulder grinds and clicks and hurts sometimes but then some sets were no problem if I got it in a good groove.  I posted the videos to show you my difficulty with transitioning quickly.  It takes me a bit to move smoothly versus a slow pull back and hold.  I'm a weird about anything not at tempo :).  However, I found the rings easier and a bit more comfortable on the shoulder. Left shoulder feels great.  Rope pull ups went fine but took awhile.  I had to do all singles.  Handstand work was fun.  I had a couple good longer holds.  Bench was fine, a bit steeper than usual I think based on the bench I had to rig.   Wod was fun and I was definitely winded.  I did all the DU's 15,15,10,10.   Thanks!

September 1, 2015

Daily score: 8

Workout:


A. Squat clean; 6 singles @85-95% 1rm; rest 1 min

108, 113, 118, 123, 123, 125

B. Front rack sotts press; 10 reps x4; rest 90 seconds (use a band
around your hips pulling you forward if needed to get into positoins
and help with tension)

33 x 10 x 4

C1. Good mornings @33x1; 12 reps x4; rest 1 min

33x12
38x12
38x12
38x12

C2. Wall balls; 20 reps x4; rest 2 min

20x4

+
row sprint 15 seconds @100% effort
rest 90 seconds
x10 sets

all around 75m

I felt way better today.  More aggressive and ready to workout.  Cleaning felt great.  I put in a couple videos of the sotts press.  The first is without the band, I thought I was in a way better position than I was when I watched the video.  The second video is with the band.  Good mornings were really tight on the right hamstring/glute.  I stayed light and careful and focused on form.  Wall balls...20 in a row still seems too many.  I think I do them too slow and was trying to pick up the pace rather than make them slow beautiful tempo wall balls like I usually do...which, is torture, by the way.   Rowing went well.  Thanks!