Daily score: 6
Workout:
A. Snatch snatch; 5 singles @83% 1rm, 5 singles @88% 1rm, 3 singels
@90+% 1rm - rest as needed bw
5 at 90
5 at 95
98, 100, 103
B. Front squat; 6-8x4; rest 3min
83x8
98x8
103x6
103x6
C1. DB thrustesr; 20 reps x3; rest 30 sec
25# DBs, 20x3
C2. Wall balls; 30 reps x3; rest 4 min actively (mobility)
30x3
D1. Beginner shrimp squats; 5 reps per side x3; rest 1 min
done
D2. Natural knee extensions; 10 reps x3; rest 1 min
done
Snatching went really really well. I didn't have any shaky reps. Front squats felt heavy today and I was feeling the dread building for C. I want to lie to you or just breeze over C but I have never lied to you before so...it was not great. I did the first set of thrusters unbroken but broke on everything else for the rest of C. I was sucking wind and...well, I thought of a description while in the car after: it's like on wall balls or thrusters something clicks into panic mode in my head and screams, 'this is not sustainable! Stop now or die!' Which I know is over dramatic but it happens. Weird that I have no issue with burpees. Anyway, was happy when it was done and my legs were shaky. The beginner shrimp squats are the perfect modification for my weaker right side. Pretty easy for the left. Knee extensions were good. I can feel soreness in my future. Thanks!
Monday, October 12, 2015
Thursday, October 8, 2015
October 8, 2015
Daily score: 5
Workout:
A. Power clean; build to a max
148, 8#pr
+
"Grace"
4:15
+
airdyne 15 min easy cool down
Done
+
30 min mobility work
Done
It was a long busy day at work with few breaks for water, bathroom, or good nutrition. Day started out well, but by the afternoon I was feeling just kinda down and worn out. Then there was traffic, which ended up being a good thing. Gave me some time to transition, eat a snack and hydrate and be still. I took a long time to warm up, felt still kinda sluggish. By the time I was cleaning I was feeling good. I just realized that was an 8# pr...pretty sweet. I tried 153 and wanted it really bad but it wasn't happening and I was jumping into an ugly split. I love Grace. I wanted a better time...had thought in my head I could get under 4 minutes. But I found I really struggled with barbell cycling. It was lowering the bar that was wonky. The jerk was light the whole way through. I did three quick sets of 5 with very little rest and then basically just kept going the rest of the way either trying to string a couple or just dropping and picking it right back up. Felt winded but not bad after. I have a better time in me if I can figure out how to be efficient. The rest was all good. Thanks!
Workout:
A. Power clean; build to a max
148, 8#pr
+
"Grace"
4:15
+
airdyne 15 min easy cool down
Done
+
30 min mobility work
Done
It was a long busy day at work with few breaks for water, bathroom, or good nutrition. Day started out well, but by the afternoon I was feeling just kinda down and worn out. Then there was traffic, which ended up being a good thing. Gave me some time to transition, eat a snack and hydrate and be still. I took a long time to warm up, felt still kinda sluggish. By the time I was cleaning I was feeling good. I just realized that was an 8# pr...pretty sweet. I tried 153 and wanted it really bad but it wasn't happening and I was jumping into an ugly split. I love Grace. I wanted a better time...had thought in my head I could get under 4 minutes. But I found I really struggled with barbell cycling. It was lowering the bar that was wonky. The jerk was light the whole way through. I did three quick sets of 5 with very little rest and then basically just kept going the rest of the way either trying to string a couple or just dropping and picking it right back up. Felt winded but not bad after. I have a better time in me if I can figure out how to be efficient. The rest was all good. Thanks!
Wednesday, October 7, 2015
October 6, 2015
Daily score: 6
Workout:
Row 2k for time
8:24
+
run 15 min easy cool down
Done
+
mobility work 15-20 min
Done
Legs felt a little tight today. Row went well. Of course each 500m was nearly identical time wise. Running felt great, it was a gorgeous fall day. Most of the mobility time I focused on my glutes and hami's. I'm writing this the next day and am feeling sluggish sore legs, gonna take today off and walk my dog a bunch and get a massage. Thanks!
Workout:
Row 2k for time
8:24
+
run 15 min easy cool down
Done
+
mobility work 15-20 min
Done
Legs felt a little tight today. Row went well. Of course each 500m was nearly identical time wise. Running felt great, it was a gorgeous fall day. Most of the mobility time I focused on my glutes and hami's. I'm writing this the next day and am feeling sluggish sore legs, gonna take today off and walk my dog a bunch and get a massage. Thanks!
Monday, October 5, 2015
October 5, 2015
Daily score: 7
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C. Strict press; build to a max
93
D. Push press - build to a max
123, 8#PR
E. Tuck ups; 30 reps x3; rest 2 min
30x3
+
50 burpees for time (touch to 6")
3:22
I worked out today because I got off work early, was feeling pretty good, and wanted to be around people. Handstands went really well today. I feel like I had a little break through. I had a few good freestanding holds, they were wall facing so I didn't kick up into it and hold but still felt like progress. Rope work went really well too, I wore better shoes and felt much faster. Strict press was disappointing. I was hoping for more. I didn't push past 93 because that rep felt bad on my left lower back of the shoulder and the left arm lagged behind. Felt fine after but didn't think I could get more. Push press felt great. It's been a long time since I tried to max a push press. Tuck ups were fine first round, really tough to do unbroken 2nd round, and I had to break up the 3rd round. Burpees are my favorite. Felt good and helped to loosen up my kinda sore quads and butt. Thanks!
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C. Strict press; build to a max
93
D. Push press - build to a max
123, 8#PR
E. Tuck ups; 30 reps x3; rest 2 min
30x3
+
50 burpees for time (touch to 6")
3:22
I worked out today because I got off work early, was feeling pretty good, and wanted to be around people. Handstands went really well today. I feel like I had a little break through. I had a few good freestanding holds, they were wall facing so I didn't kick up into it and hold but still felt like progress. Rope work went really well too, I wore better shoes and felt much faster. Strict press was disappointing. I was hoping for more. I didn't push past 93 because that rep felt bad on my left lower back of the shoulder and the left arm lagged behind. Felt fine after but didn't think I could get more. Push press felt great. It's been a long time since I tried to max a push press. Tuck ups were fine first round, really tough to do unbroken 2nd round, and I had to break up the 3rd round. Burpees are my favorite. Felt good and helped to loosen up my kinda sore quads and butt. Thanks!
Sunday, October 4, 2015
October 4, 2015
Daily score: 7
Workout:
A. Snatch snatch; build to a tough single
108!!!
B1. Front squat; 6-8x4; rest 30 sec
95x8x4
B2. Unloaded jump squats; 12 reps AFAP x4; rest 30 sec
12x4
B3. Front rack forward lunges; 24 steps x4; rest 4 min
78x24x4
+
Pancake and split mobility work 15-20 min
Done
Sooooo excited about 108! It was a good one too. It tied my 'pr' but the last time I did it was for the granite games wod and I fell on my knees and lunged out of it, so technically not great. Much more solid this time. I was trepidatious about the 'B' series knowing it would be a round more than last week and I still clearly remember how sore I was for three days. But I made it through and it wasn't that bad. I was at home so didn't have a ton of weights...coulda gone heavier on the squats but they were still difficult at 95. Lunges suuuuuucked. But as expected...and mentally I felt tougher doing them this week. Pancake and split work was fun and hoping will help with the soreness. Thanks!!!
Workout:
A. Snatch snatch; build to a tough single
108!!!
B1. Front squat; 6-8x4; rest 30 sec
95x8x4
B2. Unloaded jump squats; 12 reps AFAP x4; rest 30 sec
12x4
B3. Front rack forward lunges; 24 steps x4; rest 4 min
78x24x4
+
Pancake and split mobility work 15-20 min
Done
Sooooo excited about 108! It was a good one too. It tied my 'pr' but the last time I did it was for the granite games wod and I fell on my knees and lunged out of it, so technically not great. Much more solid this time. I was trepidatious about the 'B' series knowing it would be a round more than last week and I still clearly remember how sore I was for three days. But I made it through and it wasn't that bad. I was at home so didn't have a ton of weights...coulda gone heavier on the squats but they were still difficult at 95. Lunges suuuuuucked. But as expected...and mentally I felt tougher doing them this week. Pancake and split work was fun and hoping will help with the soreness. Thanks!!!
Saturday, October 3, 2015
October 3, 2015
Daily score: 6
Workout:
A. Split jerk; 3 tng reps on the min for 12 min (pause for 10 seconds
at the top of the last rep, keep load light)
at 83#
B1. Incline bench press; 4-6x3; rest 1 min
83x6
88x4
88x4
B2. Bent over DB arc rows; 6-8x3; rest 1 min
15x8
20x6
20x6
C1. Laying DB tricep extensions; 15-20x2; rest 1 min
12x20
12x20
C2. Supinated strict pull ups; accumulate 20 reps afap x2; rest 2 min
3:40
3:58
D. Swing development tech work
done
+
airdyne 15 min easy cool down
done
Last week split jerk series felt a little heavy so I went down a tad and got more out of it form wise. Felt good. Bench went well, grabbed a spotter on the last set and nearly got 5 but not all the way. Arc rows went fine as did tricep extensions. Pull ups were both a set of 5-6 and then doubles and singles. Swing work felt better this week. I just practiced tight small fast swings on both the bar and rings focusing on keeping my right shoulder engaged. Right hami feels nearly back to 100%. Once again, smart to rest it. Thanks!
Workout:
A. Split jerk; 3 tng reps on the min for 12 min (pause for 10 seconds
at the top of the last rep, keep load light)
at 83#
B1. Incline bench press; 4-6x3; rest 1 min
83x6
88x4
88x4
B2. Bent over DB arc rows; 6-8x3; rest 1 min
15x8
20x6
20x6
C1. Laying DB tricep extensions; 15-20x2; rest 1 min
12x20
12x20
C2. Supinated strict pull ups; accumulate 20 reps afap x2; rest 2 min
3:40
3:58
D. Swing development tech work
done
+
airdyne 15 min easy cool down
done
Last week split jerk series felt a little heavy so I went down a tad and got more out of it form wise. Felt good. Bench went well, grabbed a spotter on the last set and nearly got 5 but not all the way. Arc rows went fine as did tricep extensions. Pull ups were both a set of 5-6 and then doubles and singles. Swing work felt better this week. I just practiced tight small fast swings on both the bar and rings focusing on keeping my right shoulder engaged. Right hami feels nearly back to 100%. Once again, smart to rest it. Thanks!
Friday, October 2, 2015
October 1, 2015
Daily score: 7
Workout:
Row sprint 30 seconds @100% effort (low damper high stroke per minute)
rest 2 min
x6 sets
140, 143, 143, 144, 145, 144
+
Assault/airdyne sprint 30 secodns @100%
rest 2 min
x6 sets
0.2/11cal, 0.2/11, 0.2/10, 0.2/10, 0.2/9, 0.2/9
+
run 200m @tough effort
rest 2 min
x6 sets
200x4
+
A. Pinch plate carries; 35 seconds x5; rest 40 sec
25# each hand x 3 (slipped out of left hand on set 3 at 25 seconds), 15# x 2
B. Active hangs; amsap x5; rest 2 min
35, 37, 37, 35, 35
C1. Planche leans; 30 secodsn x5; rest 90 seconds
done
C2. bent knee hollow body holds; 35 seconds x5; rest 90 seconds
Workout:
Row sprint 30 seconds @100% effort (low damper high stroke per minute)
rest 2 min
x6 sets
140, 143, 143, 144, 145, 144
+
Assault/airdyne sprint 30 secodns @100%
rest 2 min
x6 sets
0.2/11cal, 0.2/11, 0.2/10, 0.2/10, 0.2/9, 0.2/9
+
run 200m @tough effort
rest 2 min
x6 sets
200x4
+
A. Pinch plate carries; 35 seconds x5; rest 40 sec
25# each hand x 3 (slipped out of left hand on set 3 at 25 seconds), 15# x 2
B. Active hangs; amsap x5; rest 2 min
35, 37, 37, 35, 35
C1. Planche leans; 30 secodsn x5; rest 90 seconds
done
C2. bent knee hollow body holds; 35 seconds x5; rest 90 seconds
done
I remember this workout was a lot of suffering last time. 30 seconds becomes a looong time once I reach the AD. That was definitely the worst part. My legs were shaking at the beginning of the run sprints. On the 4th run sprint, toward the end, I got a sharp pain in the middle of my right hamstring and I pulled back to a walk immediately. I went in the gym and told the mobility guy about it and he told me to stretch gently and roll it. I think it just seized up in to a ball of crampiness. I spent about 15 minutes working on it. I found basically a trigger point and it gave and relaxed. I did the rest of the workout (not the sprints, stopped running) with it just feeling a little tight. This morning it just feels a little tight still. Not bad. I think I can warm up really well and stretch a lot and listen closely to it and still do my workout tonight? The pinch plate carries were again harder on the left...about 10 seconds discrepancy. I wish we had some 20# plates. Active hangs- limiting factor feels like right shoulder. Just gets tired and achy. Planche leans and HBHolds went well. Thanks!
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