October 21, 2015

Daily score: 8

Workout:


A. Clean grip deadlift; 2, 2, 2, 1, 1, 1; rest 2

193, 213, 223, 233, 243, 253

B. Power clean; 1 rep on the 30 seconds for 30 reps @82% 1rm (focus on
perfect technical execution)

10 at 120, 20 at 113

C1. Barbell hip thrusts; 8-10x5; rest 1 min

113x10
118x9
118x8
118x9
118x8

C2. Single leg hip thrusts unloaded; 10 reps per side x5; rest 2 min

10 x 5 per leg

D. Face down band hamstring curls; 20 reps x4; rest 2 min

20x5

+
mobility work 15-20 min

done

Deadlifts went well.  253 was rough...I like to think due to the grip.  The clean series was just too sloppy at 120 and I wasn't able to get control and get technically good so I dropped the weight to 113 and that was much prettier.  I was maybe a little under fed going into this workout...poor planning.  Hip thrusters went well and single leg thrusts.  Nothing else eventful.  Feeling good.  Thanks!

October 20, 2015

Daily score:  8

Workout:

Row 30 min for max meters (record heart rate peak and average, total
meters, avg 500m pace… ensure you sprint the last 1 min at 100%
effort)

Meters: 6522
HR peak: 184
HR avg: 177
Avg 500m: 2:17

This was the perfect workout for how I felt today and I am proud of my effort.  I did however forget to start the HR watch until the 15 minute mark, oops.  But I'd bet the average and high are still pretty accurate.  I spent some on mobility after. I have a bunch of knots in my neck and upper back.  But other than that, feeling good.  Thanks!

October 19, 2015

Daily score: 6 (worked last night and basically up all night)

Workout:

A. Pike hspu - accumulate 40 reps not for time


Done

B. Rope climbs; accumulate 12 reps


Done

C1. Push press x3/Push jerk x2/Split jerk x1 +10 second overhead
barbell support hold x5; rest 2 min


All at 98

C2. Supinated eccentric only weighted pull ups @41A1; 4-5x5; rest 2 min


35x5
35x4
31x4
31x4
31x4

D1. Half kneeling landmine press; 8-10x5; rest 1 min


35 plate on 35 bar x10x5

D2. Bent over wide grip BB rows; 8-10x5; rest 2 min


73x8x5

E. Swing development tech work - 10 min


Done

+
30 seconsd max reps burpees
30 seconds rest
30 seocnds hollow body hold
30 seconds rest
x10 sets

Done, 9 burpees each round

Last night at work was busy but I surprisingly had a lot of energy for this workout and enjoyed it!  Hspu's went well.  So did rope climbs...didn't have to rest much.  Jerk complex was fun...stayed at 98 to focus on form.  Eccentrics went fine, someone was working out with a metronome during and I realized my count of 4 was a little fast!  Land mine was heavy, rows went well.  Swing work was the same but worthwhile.  And I loved my burpee time...that's 90 burpees Max.  90. :). However, I couldn't get all 30 seconds on the hollow body holds...especially towards the end.  They were all in the 20s though.  Thanks!

October 17, 2015

Daily score: 7

Workout:

A. Split jerk; build to a tough single then drop to 90% and perform 6
singles; rest 2mmin

143
6 at 128

B1. Incline bench press; 4-6x4; rest 1 min

73x6
83x4
83x6
88x4

B2. Bent over DB arc rows; 6-8x4; rest 1 min

15x8x4

C1. Laying DB tricep extensions; 15-20x3; rest 1 min

12x18
12x20
12x20

C2. Supinated strict pull ups; accumulate 20 reps afap x3; rest 2 min

4:05
5:30
4:45

D. Swing development tech work 15 min

done

+
airdyne 15 min easy cool down

missed

I was sore today...and everything felt tight.  Especially my neck and traps.  I took my time warming up but I still kept pushing the bar out in front on my jerk.  It just felt like I didn't have the mobility today.  So I stopped at 143 because I didn't want to do something ugly.  Even the reps at 128 I still didn't feel crisp at and felt the bar was out front.  Everything else went well other than the pull ups were slow...again just sore muscles that were not firing on all cylinders.  The gym was closing up after the C series so I had to do D at home which was fine, nothing new.  And thus I missed the AD work since I don't have one...and never will ;).  I went to a 'bouldering' gym tonight that I have been wanting to try.  It was fun but quickly challenging on the grip.  A good workout though...and now I'm sure I will be quite sore tomorrow.  Thanks!

October 16, 2015

Daily score: 6

Workout:

A. Clean grip deadlift; 3, 3, 3, 2, 2, 2; rest 2

173, 188, 198, 213, 223, 223

B. Power clean; 1 rep on the 30 seconds for 30 reps @80% 1rm (focus on
perfect technical execution)

118 x 30

C1. Barbell hip thrusts; 8-10x4; rest 1 min

103x10
108x10
113x10
113x10

C2. Single leg hip thrusts unloaded; 10 reps per side x4; rest 2 min

10x4

D. Face down band hamstring curls; 20 reps x3; rest 2 min

20x3

+
15 min amrap:
15 KBS 1.5 pood
45 double unders

5 rounds plus 15 KBS

It feels like it's been a long time since I dead lifted heavier than 200#.  Felt like my grip held up better today, but fewer reps for sure.  Thumbs were sore a bit after.  Power clean series was really a good thing...as I got a little tired I started to notice my feet dropping out toward a split.  It was great practice at controlling that and dropping down instead of out.  Looking forward to doing it again next week.  The power clean series is pretty much what got me to the gym today...I wasn't really feeling very energetic but wanted to clean...or maybe just get to throw the bar around.  Hip thrusts went fine, they are always hard and kinda uncomfortable.  Hamstring curls definitely made my hamstrings tighten up.  Like I said I wasn't feeling very energetic, left work really just wanting a nap...so...I was thinking the WOD may be tough.  But it actually went okay.  I did 8/7 on all the KB swings, they were heavy.  The DUs felt good today.  They actually seem to improve and get more relaxed as I get tired.  One of the coaches even told me good job after and that kinda made my day after having felt not really up to it.  I have a feeling I will be sore tomorrow.  Thanks!

October 14, 2015

Daily score: 6

Workout:


Row sprint 30 seconds @varied% effort
rest 1 min
x10
(i want you to start out at about 90-95% effort and try to increase
the number of meters by 1-2 per interval)

137, 140, 141, 142, 143, 145, 147, 147, 148, 149

+
A. Single arm farmers walk; 30 seconds x5; rest 1 min bw sides

KB#'s: 53, 62, 70, 88, 70

B. Ring pulls to invertedl 5 reps x5; rest as needed bw

25 singles

C1. FLR on rings in full external rotation; 1 min accumulated x5; rest 1 min

40/20
30/30
35/25
40/20
35/25

C2. Supine windshield wipers; 20 reps x5; rest 1 min

20x5

Quads are still sore from monday.  Right wrist is a little off too.  Proud of my slow perfectionist incline in meters on the row, lol.  You are smart to give me a numbers game.  Totally worked to get me to push harder...I was determined to keep going up.  Farmer carries were okay...next time I may try the farmer carry bar...the KB's drag on the leg.  The 88# KB was too heavy for my left hand grip, I dropped it at 20 seconds and then did another 10.  Ring inversions were super fun...I have the opposite of a fear of heights...I wanted to just stay inverted in the handstand.  However, I put in the videos to show my best effort...which is not exactly how we discussed.  The first video is my 2nd attempt and the second video is after feeling like I figured it out a bit.  I couldn't do it from an L-sit, I had to do a half pull up then pull my knees to my chest.  I also could only do one at a time...so I just did 25 singles resting as needed.  The C series:  by the 4th FLR my elbows were starting to ache and abs shaky.  The windshield wipers...ouch.  My abs...I can see cramps in my future...I think the ring inversions were an ab workout too.  But you probably already knew that.  Thanks!

October 13, 2015

Daily score: 6

Workout:

A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)

done (shoulder stand on bench, shoulder stand, rebalancing, freestanding)

B. Rope climb tech work - 10 min

done

C1. Push press x3/Push jerk x2/Split jerk x1 +10 second overhead
barbell support hold x4; rest 2 min

83, 93, 98, 103

C2. Supinated eccentric only weighted pull ups @41A1; 4-5x4; rest 2 min

25x5, 30x5, 32.5x5, 35x5

D1. Half kneeling landmine press; 8-10x4; rest 1 min

15x10 (15# on a 35# bar)
25x10
35x10
35x10

D2. Bent over wide grip BB rows; 8-10x4; rest 2 min

63x10
73x10
73x10
73x8

E. Swing development tech work - 10 min

done

+
30 seconsd max reps burpees
30 seconds rest
30 seocnds hollow body hold
30 seconds rest
x8 sets

done (9-10 burpees, bent knee hollow body x 6)

Handstand work went really well today.  Felt like I had a few good wall facing holds with feet off the wall for a bit.  Rope climbs went really well too...come to find out it was probably because I sacrificed my shoes!  After quite a few climbs I notice I had totally shredded to sole of the right shoe...but I was going fast so who cares.  I enjoyed the press series, 103 was pretty challenging.   Eccentric pull ups went well.  I enjoyed the landmine press, Scott has a cool tool for this and was excited I was using it.  Wide rows went well.  Swing work was not much improved...I just feel heaving and disjointed.  Loved my burpee time but the hollow body holds were just not happening.  I did two legit for 30 seconds and then did the rest bent knee.  I think I was just tired and hungry.  Thanks!